The Rooted Method: Summer 2026

Goal of this: PauseBreatheReconnect with yourselfThat's it

What's covered: How sleep, cardio, strength training, and protein influence our metabolism and how we experience our metabolism / hunger

What's covered: I introduce something I call the "Maintenance Bridge" to draw parallels between dieting and maintenance and rooting into what STAYS the same no matter what phase of dieting you're in

What's covered:Increasing your calories to end a diet phase and re-enter maintenanceHow to mentally prepare for a diet to end

What's covered: What to do when you feel like you're moving backwards and want to catch it before you're permanently "off track"How to get back into action when you're stuck in your head (with the Bounceback BLUEprint)

What's Covered: Anticipating friction in future events Preparing for friction and making a realistic planWhy motivation is hardUsing future self thinking (tomorrow me & the today and tomorrow filter) to summon motivation

What's Covered:Emotional Eating CycleUnconditional Permission to EatSurfing the Urge

What's covered:What is B+ TrackingWhy is it helpful?Step-by-step example of B+ trackingReminders when you do it

What's covered: What is pre-loggingHow to approach pre-loggingThe benefits of pre-logging

What's covered: Macros 101Tracking versus food rulesFats vs. carbs when setting your macrosScale weight fluctuationsWalkthrough of the Macro Calculator will be in a BONUS video but goes with this lesson!**note: I call this the 8th lesson in this episode, but it's actually 10th :)

What's covered: Choosing your 4 food groupsWhat is nutritional dense food?What is mindful eating?5 tools within mindful eating + 6 mindful eating tactics

What's covered: Hunger Check webWhat makes it easier to be in tune with hunger?How to approach hunger in a diet

What's covered: Intro to MetabolismMetabolic rangeTDEE Hormones & appetite

What's Covered: The Satisfaction Stack tool

What's covered: How to "listen to your body"The Hunger ScaleThe Minnesota Starvation Experiment

What's covered: Thoughts -> results flowThe Story Audit ToolEmotion Wheel

What's covered: Experiment Loop ToolEvidence LogIEK Framework

What's covered: Core ValuesChoice point frameworkToday and Tomorrow Filter ToolUpdated: August 26, 2026

Covered inside:Introduces the core concept: beliefs before behavior — every action starts with a thought, so lasting change means shifting beliefs first, not just building habits/trackersExplains that repeated thoughts become beliefs, and beliefs often become "stories" that feel like facts but aren'tWalks through the 5-level story-to-result flow: Fact → Story → Feeling → Decision → ResultUses a real-life example (coming home late from work) to show two paths from the same fact: Unhelpful belief: "I can't cook, I'm incapable" → feels defeated → orders takeout → no progressHelpful belief: "Inconvenient, but I'll feel better if I eat what I planned" → feels capable/inspired → cooks the meal → progress toward goalsKey takeaway: instead of relying on willpower, intentionally choose thoughts that create better feelings and decisionsTransitions into Phase 1: Burn the Diet RulebookPoses a reflective question: how would you decide what to eat if you knew nothing about calories, macros, or food rules?Points toward the answer: tune into how food makes you feel (energy, mood, ability to function) rather than external rulesSets up the next topic: core values — identifying current beliefs/identity as the foundation for building new onesHousekeeping:Complete the intake formCopy the check-in sheet for weekly reflectionsIntroduce yourself in the group community