348 - Lean & strong eating. Build self trust- skills, emotional eating, self sabotage - Josh Hillis

Pause 10 seconds Pause 10 minutes Put skills into that gap How can seeking perfectionism and beating up on ourself derail this proces Perfectionism vs excellence Emotional eating - mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake - " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pattern looks something like this: - What are values & why are they important Mine: - the truth behind willpower Resolve to change → try to overhaul your life → follow a program or change your behavior for a short time → slip back into your old habits and behaviors → feel like a failure → give yourself further “proof” you can’t do it → rinse and repeat. When this happens, we often get down on ourselves for being “weak,” not having enough “willpower,” or not “wanting it badly enough.”" - can we be unaware that our actions or ambitions arent aligned with them? how can we bridge this? - you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care - PERFECTIONISM VERSUS SELF-COMPASSION - skills to not snack when stressed, bored, tired, emotional, overwhelmed - HABIT - it doesn't mean eating whatever you want, you have to also know when to say no. - if then___ - "Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?" - how to use these skills at restaurants & eating away from "comfort" environments or safe environments especially when you have a history of restriction, how to not see it as a free for all or a reason to indulge in the most tasty looking meal for fear of missing out or "not wanting to be left out" whatever