Feeling Full

In this captivating episode, join us as we delve into the fascinating world of unlocking our genius with renowned author Gay Hendricks. Drawing from his book, 'The Genius Zone,' Gay reveals the transformative methods he has developed to embrace and thrive within his zone of genius. Discover the power of re-commitment and how it plays a pivotal role in nurturing our innate talents.Cultivating a life in your zone of genius holds tremendous potential for personal and professional growth. During our insightful discussion, Gay Hendricks highlights key principles to help you unlock your genius and experience fulfillment:Discovering your passions and unique talents.Overcoming self-imposed limitations and upper-limit problems.Spending your time doing something that benefits others and the world Expanding your comfort zone to embrace new challenges.Focusing on activities that align with your genius zone.The profound impact of re-commitment to your genius.Get ready to be inspired as we explore the profound insights and practical strategies from Gay Hendricks' latest masterpiece, 'The Genius Zone.' Tune in to this empowering conversation, and learn how to unleash your own genius and create a life that celebrates your unique brilliance.Check out the Genius Zone Book right here: https://www.amazon.com/Genius-Zone-Breakthrough-Negative-Creativity/dp/1250246547/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1683873138&sr=8-1

Episode SummaryIn this episode, Dr. Breus discusses managing your energy by understanding your chronotype and body type. He talks about the five types of energy and offers some practical tips on how to manage energy throughout the day. HighlightsThere are four chronotypes; early, middle, late, and insomniac.You have a genetically predisposed chronotype.Chronoquiz.com can help you understand your chronotype.Understanding your hormonal patterns can help you determine the best time of the day to do anything.Insomnia is usually caused by a problem.It is possible to shift your chronotype but trying to shift it more than one step can be problematic.If you are trying to get up too early, then you are fighting your genetics. There are different types of energy; resting energy, eating energy, movement energy, and emotional energy.Laughing is a great source of energy.1pm to 3pm is a typical time for people to feel lacking in energy. Simple movement can boost energy. Movement does not need to be vigorous to re-energize.Planning simple movement throughout the day can help maintain energy.Most people only think about their energy when they do not have any.There are three body types: endomorph, ectomorph, and mesomorph.It is important to pick exercises based on your body type and what is motivating.Intermittent fasting can be more powerful when aligned with chronotype and body type.Waiting 90 minutes after waking up to have caffeine can be helpful since cortisol levels are still high from waking up. Caffeine has little impact when cortisol is still present.Listening to music increases dopamine and lowers cortisol.Laughing releases dopamine and serotonin.Nootropics are herbal supplements that can help with focus.Relevant Linkshttps://thesleepdoctor.com/www.chronoquiz.comhttps://energizemyself.com/https://sinusonic.com/https://napjitsu.com/All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Dr. Tarman discusses the treacherous nature of sugar addiction. She talks about her struggle with a sugar addiction and how working with addicts in her professional life helped her recognize that she had an addiction. "What got you here won't get you there" - Marshall GoldsmithHighlightsSince tackling her food addiction, Vera has lost and maintained a 100-pound weight loss.In her college years, Vera started restricting her intake of calories and all she could think about was food.She eventually stressed so much about the restriction that she stopped and began to eat too much. She then went through a series of binging and purging and ended up driving herself to an emergency room to seek help.It wasn't until much later while working with drug addiction that she recognized that she had an addiction. She decided to treat herself in the same way that she treated addicts. She started by eliminating all junk food from her home and avoiding it at all costs.Within weeks she felt much better.You have to stop using whatever the addiction is before you can see the underlying reasons for the addiction.Sugar is an unnatural food product when removed from the food. It's a drug just like any other drug.Parents should limit sugar to children.Change the mindset to sugar being a toxin just like tobacco or other drugs. Would you give those to your child?Relevant LinksBooks and other resources can be found here: https://www.addictionsunplugged.com/https://www.foodjunkiespodcast.com/Youtube: https://www.youtube.com/c/VeraTarmanMDFood Junkie Book http://bit.ly/FoodJunkiesRecoveryfromFAFacebook Group: www.fb.com/groups/SugarFreeForLifeAll past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Dr Goldhamer discusses the health benefits of fasting and adopting a whole plant-based diet. He talks about why we have so many issues today managing our diet because of unnatural dopamine stimulationHighlightsA book called "How fasting can save your life" by Herbert Shelton inspired Dr. Goldhamer at a young age.Everybody fasts each day. Most people just break their fasts quickly.Dr. Goldhamer advocates extending fasts to 12 to 16 hours.At True North Health Center, they perform medically supervised long-term water fasting.People eat an average of 150 pounds per year.Fasting can help re-calibrate taste and allow you to start appreciating the natural flavor of food.Food and sex are natural dopamine stimulators.The artificial stimulation of dopamine is the reason that we have so many health issues.Some people see positive effects in just a few days when fasting 16 hours a day and eating healthy.In the past, people died from dietary deficiencies and today we are dying because of dietary excess.We are eating ourselves to death.People have different levels of satiety sensitivity.When something tastes better that means it is stimulating more dopamine in the brain. Salt has no calories, but it causes you to eat more.You can build muscle mass on a whole plant food diet. It takes more time but there are no damaging effects like eating meat or taking drugs.It can be tough to transition to a whole plant diet but any radical change in diet is tough. It takes some time for the body to adjust.B12 is one nutrient that needs supplement for people that are on a whole plant diet.Relevant LinksFasting.orghttps://www.truenorthhealthfoundation.org/https://www.healthpromoting.com/the-pleasure-trapThe Pleasure Trap book All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Robert discusses how the food that we eat plays a critical role in our overall health and wellbeing. He talks about his “FRESH” system for creating and living a healthy and happy life.“Food is Medicine is a movement, Food as Medicine is the intervention." -- Dr. GrahamHighlightsThe beauty of integrative holistic or functional medicine is trying to get to the root cause of the problem and understand why it's happening.“FRESH” stands for, food, relaxation, exercise, sleep, and happiness.Elimination diets are helpful to identify food sensitivities that could cause reactions.Most treatments start with medicine and not the therapeutic lifestyle analysis.Robert starts with food, then herbs and dietary supplements, and then medications if needed.Robert is board certified in integrative medicine.Our body has many microbiomes where good bacteria, bad bacteria, fungus, viruses, etc. all work together to achieve a balance.Our gut is the home to serotonin, the happiness hormone. About 90% of serotonin is made in the gut.You can have your microbiome tested.IBS is a common problem when your gut is not healthy.Robert is a chef and that influences how he treats his patients. Research has shown that our diet is the number one cause of death and disability in the United States.We are 3 generations into raising kids not knowing how to cook.During Covid, the average American gained 27 to 34 pounds.When it comes to food, you can eat meat but try to eat more plants.Try to have 10 minutes of relaxation a day. Science has shown that it takes 10 minutes to tap into the relaxation response. For exercise, move 30 minutes a day.Sleep 7 to 8 hours a night. People who sleep less than that die earlier.For happiness, surround yourself with people that bring positivity and health into your life.Healthcare needs to change and consider the effect of food on the health of patients.Relevant Linkshttps://www.freshmednyc.comwww.freshmedu.comhttps://performancekitchen.comAll past episodes of the podcast: https://www.feelingfull.com

Episode SummaryIn this episode, Glenn discusses the strategies of his book Never Binge Again and the history of its inspiration from Glenn's time working with patients and consulting with large food companies.HighlightsGlenn's book Never Binge Again has over 12,000 reviews on AmazonAround the age of 17 is when Glenn realized that he had a problem with binging.Glenn noticed that while he was with patients he would often start to think about food during their session.Glenn was consulting for large food companies and as he saw them producing highly processed foods he began to question if his relationship with food was psychological at all.Processed food is designed to make us feel good without being satisfied.People like to think that advertising doesn't affect them and that is what companies want you to believe.“Take the vitamins out of the bar and put it into the packaging” is a common tactic.Our instinct is to look for multiple colors in food, so they design the packages to trick us.Companies are very concerned with maximizing the bliss response. We live in an environment where everyone has agreed to slowly kill themselves with food.Glenn noticed that people binge on different types of food depending on what stress they have in their life.Make decisions about what you are going to eat before you are presented with choices so that you define the boundaries.You need an aggressive approach to take control and win against the billions of dollars that the food companies have working against you.Relevant Linkshttps://www.neverbingeagain.com/All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Ilana and Mordechai discuss intuitive eating and how understanding your emotions can help manage your cravings and help avoid negative self-feelings. They delve into their own emotions and go on a journey of understanding what shapes their reactions. HighlightsIlana believes that mindfulness is critical to understanding the difference between a craving and a need.Sometimes submitting to a craving is not about the food. It's about the act of numbing an emotion.If you dig deep enough into why an emotion exists, you will sometimes find that it is because of something that will never happen or that it is just a story that you are telling yourself.If you allow yourself to feel, then you can learn to process the feelings and understand how to manage your emotions better.Most people are not eating things that look like products from the earth.There can be some negative social interactions when you are making healthy choices and others see it as different or lacking fun. Trying to eat healthily can make it difficult to socialize since food is such a cultural staple.There are other ways to connect with people than food.Constant consumption of perfection on social media and commercials is a reminder that we are not good enough.Meditation can be helpful. You can find the time. Nothing says that you have to meditate for a specific time.Breakaway from screens and go out into the world and move and find a way to experience the earth.Going after a goal with too much rigor can cause you to fail. Find ways to make it fun and start simple.Start with self-love and acceptance. Then take the next step.Relevant Linkshttps://www.ilanagilovich.com/The Particular Sadness of Lemon Cakehttps://www.amazon.com/Particular-Sadness-Lemon-Cake/dp/0385720963Daring greatly Brene Brownhttps://www.amazon.com/Daring-Greatly-Courage-Vulnerable-Transforms/dp/1592408419All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Ravi talks about his experience growing up as a heavy kid and how he started his relationship with food. He discusses losing the weight and gaining it back multiple times and the actions that he has taken to help maintain the loss this time. He has several tips and some inspirational words about changing and building habits.HighlightsRavi noticed he was bigger than other kids.Ravi lost weight and then gained it back but then decided to try again.This time he has kept the weight off for over a year and a half.Ravi grew up in a household with two deaf parents that were also immigrants. When he was young, he had communication hurdles to overcome.Ravi believes that when he was younger, he used food to help cope with some of his communication issues and that is where his journey of loving food began.He was frequently a victim of bullies for his weight and his parent's lack of hearing.He had to start standing up for himself and his parents and got into frequent fights. He was once jumped by five kids and after the fight, he just wanted to eat.Food was one of his only sources of feeling good.Using food as a therapeutic resource makes it difficult to control.Finding something to replace food is one of the hardest parts of the journey.For Ravi, the gym was his replacement for food.Trying to do exercise that is too tough can be a problem. You have to be able to do something that you can commit to.If you can't run, walk. If you can't walk, crawl. Start somewhere that you can sustain.It took him 2 months of going to the gym to stop hating it. It can take time.Many big people try to start by doing intense workouts. They do not realize how much more work it is to do those at a large size.Lifting weights helps build mental toughness and understanding how to push past resistance.Body positivity didn't work for Ravi. His negativity drives him to stay focused. But he does give himself positive talk in the gym.The internet has changed everything. The power to find information from credible people is easier than ever. Ravi believes that without the internet he wouldn't have lost weight.Thoughts control your emotions. Try and understand what the thoughts are that are driving the emotion.Reframing your thoughts change the way you feel and that directly determines the decisions that you make.New things are difficult and it's easy to lack confidence. But like tying shoes, over time, you can do anything proficiently and confidently. You just have to give it time.Relevant Linkshttps://www.youtube.com/c/RaviLochan/videoshttps://www.linkedin.com/in/rav-lochan-2a8a3a126/https://www.instagram.com/charismaticrav/?hl=enhttps://www.amazon.com/Power-Habits%C2%AE-Science-Success-Automatic%C2%AE/dp/1640950966All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Rebecca talks about her transition from cardio-based fitness and a lower carb eating mindset to strength training and focusing on properly fueling with macronutrients. She shares her “First Three” things to do to start improving your macronutrients. She also discusses mindset and gives several tips on how to stay focused on the journey.HighlightsPeople focus too much on the end goal instead of enjoying the journey.You have to be able to enjoy the small improvements along the way.Carbs help your body recover. Without them, your body attacks lean muscle.It's about making better choices and choosing more nutrient-dense carbs when you can.Your fitness choice and type of movement can require different levels of carb intake.Most women believe that cardio is the best choice. Hiring a nutritionist was one of the greatest investments that Rebecca ever made.Try to drink at least 100 ounces of water a day. Drink a full glass of water each morning. If you drink coffee, drink it before the coffee.Eat more vegetables.Eat more protein. Try to come close to your body weight in protein. Journal your time spent. Decide where you want to spend your time and look at what you can stop doing to find that time.Everybody can find 30 minutes in their day.You need to distance yourself from negative energy. It can be tough but that negative energy can harm your progress.People that expend negative energy can consume your time.Eat more good food and you'll be so full that you won't want be things.Relevant Linkshttps://www.instagram.com/rebeccaliquari/?hl=enhttps://davidgoggins.com/book/https://www.amazon.com/Coffee-Self-Talk-Minutes-Living-Magical/dp/0982372264All past episodes of the podcast: https://www.feelingfull.com/

Episode SummaryIn this episode, Marc talks about the psychology of eating, the reasons so many people struggle with weight loss, and how stress affects our relationship with food. He discusses some common traps that people fall into along with some strategies to manage those traps so that you can reduce stress and become a better version of yourself both mentally and physically.HighlightsAt 5 years old Marc asked his mother to change his diet because he didn't feel well.He began to feel better and that started his relationship with nutritious food.Marc realized that he could tell people what to do but without understanding how they thought, he couldn't help them understand how to do it.He then started looking for research on eating psychology and couldn't find anything. He then started doing the research himself.People often look to nutrition to lose weight. But nutrition can't help with many of the reasons that people make the wrong choices.People think of themselves as a single person or mindset when the reality is that we have multiple archetypes. Recognizing who you are when you are choosing what you eat is critical.Be sure that the “adult” mind is making mealtime decisions. Don't let some version of the inner child manage food choices.Every eating challenge that you face has a brilliant reason that is rooted inside our psychology, biology, or both.Food has been associated with comfort since we were infants. We have all been trained to think, feel bad, get food, feel better.Try to use the triggering moment to better understand what you really need. If you do make a choice that you regret, you need to give yourself some grace and not be critical or attack yourself.Learning to not self-abandon is a powerful lesson.Many people think that they need to train their bodies not to eat or to eat less. Most people need to train themselves to learn how to eat in a way that works.Long and slow deep breathing is the easiest stress reduction tool. Five to ten long and slow breaths before eating will help regulate stress and create a relaxation response.Eating too fast causes a stress response which releases cortisol. Cortisol makes it more difficult for the body to feel satiated since it blocks pleasure.Early childhood diets are making it more difficult to manage and lose weight.The body has the best chance to become what it's meant to be when you become the person that you think you will be when you lose the weight. Most people get this backward.Meet MarcMarc David, M.A., is the Founder and Primary Teacher of the Institute for the Psychology of Eating, an internationally renowned organization reaching millions of people each year. He's a leading visionary, teacher, and consultant in the novel field of Eating Psychology, and the author of the ground-breaking and bestselling books, Nourishing Wisdom and The Slow Down Diet.Relevant Linkshttps://psychologyofeating.com/about/https://www.linkedin.com/in/marcdavidboulder/https://www.amazon.com/Marc-David/e/B001I9RQJ0/ref=dp_byline_cont_pop_book_1All past episodes of the podcast: https://www.feelingfull.com/

In this episode, Mordechai talks about having compassion for yourself along the journey to reach your goals. He discusses the idea that nobody is perfect and we have to give ourselves some grace and compassion to work through the messiness of the journey so that we can feel content. HighlightsFor the past few weeks, Mordechai has been eating more than he typically would because of Jewish holidays which are full of big meals and family gatherings.Mordechai operates best when he has control over his routine so events like these can throw him off balance.It is easy to see setbacks in a negative light and feel like you are not good enough.It can lead to judgemental and negative internal dialogues.Constantly creating new goals can prevent you from feeling content about what you have accomplished.Humans, by nature, are flawed and the idea of perfection for yourself is too high a standard to live to. You must find some compassion for yourself.Society projects the idea that there is a way to perfection and if you are not perfect then you are not worthy of grace and compassion.Do not suppress the emotion. Allow yourself to feel the messiness so that you can move past it.Self-acceptance is the entry point to compassion.We often think of the word compassion as something that we feel toward others. Compassion starts with yourself and the way we treat ourselves can often be how we treat others.Being committed to something isn't the same as trying to be perfect.All past episodes of the podcast: https://www.feelingfull.com/

In this episode, Charlene talks about the moment that she no longer recognized herself and began the process of losing weight and becoming fit. She reveals some of her strategies, philosophies, and tips for being successful and losing nearly 100 pounds, and keeping it off for many years."You're no busier than a fit person" Charleen BazarianHighlightsCharlene has lost nearly 100lbsYou're no busier than a fit person.Taking time for fitness can give you more energy to do other things more effectively in your life.Kids emulate parents. If they see you eat healthily and practice good fitness, then they will want to as well.Charlene weighs frequently and she gives herself 3 pounds of wiggle room. That helps her decide when to eat something that she would normally pass on.To avoid a binge, Charlene will brush her teeth.Most “cheat” meals make you feel physically poor afterward.Avoid “jump-starting” a weight loss program. You need to start something that is consistent and sustainable.Luna bars are one of Charlene's favorite for breakfast and travel.Women seem to gravitate to cardio, but weight training is critical. Relevant Linkshttps://fbjfit.com/Twitter & Instagram @fbjfitFacebookhttps://www.facebook.com/fbjfitAll past episodes of the podcast: https://www.feelingfull.com/

Do you struggle with sugar cravings? Feel like sugar controls you? In this episode, Julie talks about the damaging effects that sugar, and other highly processed foods, have on the body and brain. She talks about the different types of sugars to avoid and also recommends alternatives to substitute. HighlightsJulie struggled with ADHD as a child.Her mother recognized that Julie had an issue with sugar and started to remove and replace sugar and other highly processed foods in her diet. Julie quickly felt much better.Balancing your neurochemistry can relieve self-loathing and anxiety.Refined sugar causes gut issues and inflammation.Redness, heat, swelling, pain, and loss of function are the 5 symptoms of inflammation.Inflammation affects the brain and can drive ADHD, anxiety, memory, etc.Some people are more sensitive to the effects of sugar.For kids, you need to find something good to bring into the house before removing the bad things. They need some options for treats.Most people see a reduction in symptoms when removing gluten, dairy, and sugar.There are many items to substitute in place of sugar. It's much easier today than it was in the past.Sugar drives 8 out of the top 10 diseases.You have to learn to read labels correctly.There has never been a time that was easier to find sugar-free options.Sugar ages almost every part of your body.Relevant LinksEmail me at m@feelingfull.comAll Feeling Full Podcast episodes at https://www.feelingfull.com/Julie on Instagram @juliedaniluk https://www.juliedaniluk.comBecoming sugar-free book: https://www.juliedaniluk.com/bsf-book-order-page60+ names for sugar https://refineryfitnesspdx.com/did-you-know-there-is-60-names-of-sugar/

I met Leon a few weeks ago while enjoying farm life upstate New York. I was searching for a place to work out and immediately resonated with him when I walked into his gym. Leon enjoyed wrestling while in college. Then enrolled in the military to join the Coast Guard. When we met, he shared how he had lost 50+ pounds and how accountability played such a big role in his success to maintain his weight. Leon opened a CrossFit gym 3 years ago and began training others. In our conversation today, we discuss overcoming the mental hurdles and why so many people struggle with reaching their fitness goals, plus much more.HighlightsIf we can get 1% better each day, then we can be 100% better in 100 daysLeon started Crossfit in 2011 and it changed his life.Wrestling in high school helped shape his habits for improving every day.Leon loves Crossfit for the sport of it. One of the things that makes Crossfit strong is that it's a community.One of Leon's goals as a coach is to be less of a hard ass and to be compassionate and meet people where they are.If you can't lead by example, then you shouldn't be leading.Aim small miss small. Always start with fitness goals that are digestible. Don't jump straight to a marathon. Start with a 5k. Then move to 10k. Find something that you enjoy as fitness. Don't just do something to lose weight.Many people do not understand the power of consistency.Consistency over perfection.There is no money in healthy people.People hesitate to buy healthy versions of food because of cost but it is more cost-effective to eat healthy than it is to watch your health deteriorate.It's critical to learn what quality food is and how to select it.Managing stress is critical to managing health and weight.Heart disease is still the number one cause of death in the USA. Nutrition, stress, and lack of sleep are key contributors.Only 12% of the population are healthy and exhibit no underlying health issues.Don't give up on yourself. Pay attention and get rid of the excuses.Recourses:Study: 12% of American Adults Metabolically Healthy. https://sph.unc.edu/sph-news/only-12-percent-of-american-adults-are-metabolically-healthy-study-finds/Leon on Instagram https://www.instagram.com/head_jack88/?hl=en

Mark Krassner is one of my closest friends and one of the most committed coaches I know. He works with people on living their truth and pursuing their dreams. In this episode, I love what he shares about the importance of not overriding your emotions with intellect. We also talked about the importance of accepting and processing emotions that are driving your decisions to live a life of more ease and much more.HighlightsMark loves to help people find ways to step into their greatness.Have a plan for when you fail so that you can minimize the impact.Look for one thing that you can do consistently.Realize that when you fail today it is probably to a lesser extent than when you previously failed. Don't forget the progress that you have made. Your low points are probably much higher than your previous low points.Pay attention to your feelings and try and understand what is happening in your life that is causing those feelings.Try to name the emotion that you are experiencing. Usually binging is caused by sadness, anger, or fear.Try to focus on the emotion and understand where it is residing in your body. Then try to understand how the emotion wants to move you. What is the physical reaction that the emotion is causing?Give yourself permission to feel and experience the emotion.Try not to override your emotions. Try to actually feel. You can't focus on anything until you can focus on how you feel.Research shows that 20 minutes of human connection can reduce or remove cravings.Relevant LinksEpisode 9 - with Geneen Roth - https://www.buzzsprout.com/1462684/7887649 Mark's email - mk@markkrassner.com https://www.linkedin.com/in/markkrassnerhttps://www.instagram.com/markkrassner/?hl=en https://expectful.comAll Feeling Full episodes at https://www.feelingfull.com

Lee Syatt has just reached a personal milestone of losing 115 pounds. I'm honored to bring you my conversation with him. Lee is an inspiring guy, who shares his weight loss journey with courageous authenticity and humor. As a self-described “fat kid”, he was often made fun of and put down because of his weight. In today's conversion, he shares how public accountability plays a big role in his ability to stay on track, how he's overcoming many obstacles, and how he plans to keep the weight off, for good, this time.HighlightsLee got to a point where he wouldn't put himself on camera for his podcasts.He works out online with a Zoom group and finds that it keeps him accountable.He also believes that the accountability from sharing his progress each week on his podcast has kept him focused and committed.Lee feels like he lacked self-control in his youth and survived on fast food.Lee started making better food choices and tried to remove items that were just too many calories.He has lost 115lbs in less than a year.During the show, Lee committed to running a 5k in 90 days.Lee is a comedian, and he is finding that some of his older jokes about his weight no longer work well after losing weight.He found that when he stays too sedentary or isolated, he becomes negative.More Episodes are available at Feelingfull.com Relevant LinksLee's Instagram https://www.instagram.com/leesyatt/?hl=enLee's websitehttps://www.leesyatt.com/The Waistline Podcasthttps://podcasts.apple.com/us/podcast/the-waistline-podcast/id1556362907Lee's Youtubehttps://www.youtube.com/c/TheWaistlinePodcast/featuredLee's Patreonwww.patreon.com/leesyattLee's Fiverr Gig for Launching a Podcasthttps://www.fiverr.com/leesyatt/help-you-launch-your-podcast?context_referrer=user_page&ref_ctx_id=7d3241d05be87151395e69cd5562131f&pckg_id=1&pos=1

Today, I'm speaking with my friend, Light Watkins. He's a meditation teacher, author and advocate for meditation practice. Formerly a model, he one day decided to take a leap and trust the softer voice in his head. One thing led to another, and Light was on a journey to become a yoga and meditation teacher. He eventually went on to write 3 books. His latest, Knowing Where to Look, is a fun read, with 108 short stories that will inspire you to live “on purpose” more courageously.Highlights:The book “Conversations with God” got Light thinking more about spirituality.Light decided that following your heart was the most prudent way to find happiness.Your heart will challenge you with difficult changes and it will take courage to follow your heart and evolve.A breakup was the catalyst for Light leaving New York and moving to California.It was in California where Light began teaching Yoga and eventually met a meditation teacher that inspired him to learn and teach meditation.Most people that call themselves meditation teachers are really guides and are not teaching mechanics.Meditation means different things to different people. There are multiple styles of meditation.The biggest benefit that Light has experienced through meditation is being more connected with his intuition.Your heart voice will never tell you what not to do. It only tells you what to do.Resources:Knowing Where to LookBliss MoreThe Inner Gymhttps://www.lightwatkins.comhttps://www.feelingfull.comBook mentioned:  Conversations With GodSocial linkshttps://www.instagram.com/lightwatkins/?hl=en https://twitter.com/lightwatkins?lang=en

Stephen Ritz is widely known as “America's Favorite Teacher.” After losing over 100 pounds and changing his life. Stephen created the first edible classroom in the world. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily, and helped to provide 2,200 youths with jobs in the Bronx. In our conversation, we discuss the many challenges faced by children growing up in the South Bronx, and his journey to provide health and hope to over 3 decades of children.“Its easier to get a handgun in this community than it is to get a fresh head of lettuce”  ~Stephen Ritz HighlightsAt one point Stephen was over 300 pounds. Food was a big part of Stephen's identity.He realized that he was overweight while advocating for healthy food in his school system, so he started to eat healthier.A child can't be well-read if they aren't well-fed.The Bronx has one of the highest fast food growth rates in the nation.Stephen believes that food justice is racial justice. Access to healthy and fresh foods should be a basic human right.At one point, Stephen's class of 17 troubled students, planted over 15,000 plant bulbs around the city. That was the beginning of their movement for urban remediation.At that point, he realized the importance of engaging kids.The Green Bronx Machine has partnered for 2200 living wage jobs.When you teach children about nature you teach them about nurture.They decided to grow food and were allowed to sell some of their produce in Whole Foods.Stephen's students later won the National Indoor Gardening Championship. They built one of the largest commercial farms in the South Bronx and annexed it next to a culinary kitchen.The group discovered tower gardens and began to use them as an integral part of learning.During the pandemic, they delivered over 100,000 pounds of food to 2300 families.Children are disconnected from food. Connecting kids to what their food is and where it comes from, helps them become part of the ecosystem.Show Resources: Stephen Ritz's Ted Talk: https://bit.ly/2VF9YhnDonate: https://bit.ly/37Bj2G8The Power of A Plant: https://amzn.to/3ABFtHGStephen on Instagram: https://bit.ly/3fY1bxEStephen on Facebook: https://bit.ly/3jQVjHRGreen Bronx Machine Swag: https://bit.ly/3CDMjOJ

James Clear has a gift for breaking down complex human behaviors into simple, small ideas. In our conversation, James shares habits that can help you lose weight without using willpower. He shares simple approaches and mindset shifts that make developing good habits easy and breaking bad habits even easier. James' book, Atomic Habits, has sold over 4 million copies, and it's one of my favorite books to gift to someone who wants to create habits intentionally.  “Every action you take is a vote for the type of person you wish to become." James Clear Highlights All humans are building habits at all times.We seem to inherit habits instead of designing them.Most people focus on the outcome of the habit or change and develop a plan for that.They believe that the identity will come as a side effect of achieving that plan.James believes that it's more effective to decide on the identity and let the outcome come naturally.The goal is not “to write a book.” The goal is to “become a writer.”Every action that you take is a vote for the kind of person that you want to become.Scaling a goal down to something that you can do in 2 minutes or less is a great place to start focusing.Mastering the art of showing up is a key factor in building better habits.Habits are not a finish line to be crossed. They are a lifestyle to be lived.Pick just one habit to focus on.You'll find that even a single habit has multiple smaller decisions and habits within it in order to facilitate the primary habit.Try to schedule your actions at times when you have the most control and energy over the time slot.Try to find someplace that you are surrounded by people that support your habits rather than conflict with it.James believes that working out 4 days a week has been one of his most productive habits.Convenience is often a primary driver for many of our habits.Relevant Linkshttps://jamesclear.comhttps://www.feelingfull.com

My conversation with Charles Eisenstein really lit me up. Motivated by his own struggles with his body, including feelings of not being good enough and unworthiness, he took a deep dive into where these feelings came from. Then he wrote a book about it… The Yoga of Eating,Charles' book discusses one of the biggest gaps with food: trusting ourselves. If we use willpower and diets to override our bodies' intelligence, it's a recipe for struggle.  If you're curious about what life could be like if you trusted your own cravings and body, I think you're really going to love this conversation. “The more honest with yourself you are, the more trustworthy you become”  Charles Eisenstein   HighlightsWe are programmed to not accept ourselves.Almost everything that we judge ourselves for is the result of an unmet need.When Charles was a kid, he was bullied because he reached puberty later than others.It's important to distinguish between cravings and authentic appetite.Eating food that is bad for you temporarily and falsely satisfies an unmet need without actually meeting the need.When you authentically satisfy needs then cravings will go away.You need to learn to understand how food makes your body feel after you've eaten it. The first step is finding that moment where you can see that you love yourself; that self-love is already there.Once you recognize that it's there then you can return to that when you choose.The more honest with yourself you are, the more trustworthy you become.Relevant LinksWebsite: https://charleseisenstein.orgBooks: https://charleseisenstein.org/booksDietary course: https://bit.ly/2VepgsECharles on Twitter: https://twitter.com/ceisensteinCharles on Instagram:  https://www.instagram.com/charles_eisenstein/?hl=enCharles on Youtube: https://www.youtube.com/user/charleseisenstein

In this episode, I speak with Liz about her experience working for Weight Watchers and eventually writing her book, called Target 100.  Liz has helped thousands of people lose weight sustainably with her six weight loss targets. HighlightsFor Liz, the power of Weight Watchers was sharing the experience with others and recognizing that she was not the only one that felt the way she did.Liz decided to work for Weight Watcher as an accountability measure since you had to weigh monthly and maintain your goal weight or risk losing your job.Liz eventually helped the CEO of Weight Watcher lose 40 pounds and was doing personal visits to his office. He realized that shoe would be a great fit for helping high-profile clients and she began to work 1 on 1 with celebrities.Liz believes that you must find what works for you and not focusing on what works for others.To Liz, the scale is a wonderful tool to help manage and learn about the science project that is the body.You should use a scale regularly enough to become inherently aware of what your body weight is.Staying in a 5-to-7-pound range is weight maintenance.6 pillars of weight loss: food, exercise, hydration, movement patterns, sleep, and stress.Feeling guilt and shame activates the reward center in the brain. So you do more of what it was that gave you the guilt and shame.Gratitude shuts down the reward system. Start with hydration and the water pillar to get a simple start.Relevant Linkshttps://www.lizjosefsberg.com/https://www.lizjosefsberg.com/target-100Shapa Scale  - www.myshapa.comThe Power Of Habit - BookBridge Across Forever - Book

Today I am joined by Mick Cornett, who was the Mayor of Oklahoma City for 4 terms. One of the things about Mick that inspires me the most is how he takes big risks and embraces failure. Thanks to his mindset and leadership, Oklahoma City turned from one of the “fattest cities in the country” to one of the healthiest, and so much more.This conversation will inspire you to think bigger, take more chances, and cultivate a belief that anything is possible. HighlightsMick saw that the city was always near the bottom of the health rankings.He wanted to do something to address it and also put a positive light on the city as well as the process of losing weight and becoming fit.Mick was a huge sports fan and wanted to be a sportscaster.He was assigned to cover a city council story and fell in love with what he saw while reporting.He was inspired and eventually ran for city council.Mick realized that the entire infrastructure of Oklahoma City was built for driving. There was almost no place to be active. No walkways, no bike paths, etc.They were also one of the largest drive-thru restaurant cities in the world per capita.Oklahoma City ranked high on the list of most obese cities in the United States.Mick had gained weight while being the mayor and realized that he was an example of that obesity ranking. As he started to take control of his weight and fitness some of the problematic issues with the city's infrastructure became clear to him.Mick believes that at some point if you want to get to the next level, you have to make a conscious decision to “step up” and make changes.Relevant LinksMicks Book - The Next American City Ted Talk -  How an obese town lost one million pounds Book recommendation - Dynasty by Jeff Benedict

In this episode, Eliza and Mordechai discuss ways to help kids that are struggling with their weight. They discuss strategies to help them learn healthy internal dialogues and how to manage their belief systems so that they can have a solid foundation for managing their weight and self-image. HighlightsWhen someone is struggling with their weight it means that they probably are not living the happiest, healthiest, and biggest life that they were meant to live.Eliza was told that she could not embrace the body positive movement if she was also talking about how to lose weight.She believed that it was not only possible but necessary to be happy with your current body while working to change habits on the path to transform and lose weight.When Eliza was younger, she had a poor relationship with her body image and after a long struggle with it, she finally decided that she would no longer have that relationship with her body and she began to investigate why and how to fix it.It wasn't until after seeing kids go home from camp after having success only to see them slip backward, did Eliza realize that the critical component was the approach to image and mindset around their current state.Believing that you can do something is the most important part of any endeavor.Kids need to be taught early to become aware of their language and how to observe their language and thoughts.It is important to help our kids understand the modern food environment. You have to help them regulate processed food intake.  Processed food is muting the body's ability to send correct hunger and fullness cues.You must help kids understand that foods affect how the body feels throughout the day.“A belief system is your operating system” Eliza KingsfordRelevant Linkshttps://www.elizakingsford.com/https://www.elizakingsford.com/brain-powered-weight-loss-the-11-step-behavior-based-plan-that-ends-overeating/

Jeff and Mordechai discuss Jeff's journey with managing his weight. They touch on how they met, what Jeff's childhood was like as a heavy kid, and Jeff talks about his initial resistance and how his mindset has changed to help him be successful. HighlightsWhen Jeff first met Mordechai, he was not ready to make changes.After Jeff's mother's passing, he began to eat more and gained weight.His brother had a baby and he wanted to be involved in his niece's life and then a good friend who was living a similar lifestyle had a heart attack and nearly died.Around that same time, Mordechai called Jeff and wanted to get him involved with a new session.Jeff committed to calling Mordechai the next Monday but did not make the call. Then when he did call, Mordechai said that he did not think Jeff was ready since he skipped the call.Jeff did not want to restrict himself fully from the foods that he loved and wanted to try. So, he planned to be able to have one bit of anything at the table.He has lost over 80lbs.He realized that you could eat plenty of food that is good for you and never feel like you are hungry. He also realized that sometimes the simplest and healthiest cooking tastes the best.You can look at any menu and find the thing that works for you. When you are eating healthy vegetables and protein, your digestive system functions properly and you feel better.Jeff grew up in a typical 90's home where everything was low-fat or light versions of food.His parents had him go to Weight Watchers at 13 and it was uncomfortable to be there.Jeff rebelled by eating food that he was not supposed to eat.The goal is not perfection. The goal is consistency.Preparing food to take with you is critical.Relevant LinksJeffslosingit - Instagram blackcrystalwolfkids.comJon Gabriel's nighttime visualization 

Episode SummaryIn this episode, Dr. Sadrian and Mordechai discuss cosmetic surgery, how to make a good decision, and how to prepare for the process. HighlightsThe ideal patient is one that takes their time and does their homework so that they are well armed with questions and basic knowledge. Some patients have misaligned or unreasonable expectations of what surgery can accomplish.There is nothing textbook about trauma surgery.  Cosmetic surgery is a combination of science and art together.First thing is to find out what the patient wants. What are the things that are bothering them and what are their goals?The results are a partnership. If a patient works hard before and after the surgery, then there could be better results.There needs to be some time between the weight loss and the cosmetic surgery. Dr. Sadrian thinks that 6 months is the minimum wait time.Sometimes the surgery is done in stages. It generally takes 6 weeks for the majority of healing to happen after surgery. That is still not 100% recovery.Since people are using Zoom more frequently and seeing themselves, facial surgeries have increased.When you cut something there is going to be a scar.The tricky part is placing the scar in a place where it is less visible.Always ask “why?”.  What do you want and what is your goal?Relevant Linkswww.sadrianplasticsurgery.com

Episode SummaryIn this episode, Eli talks about his life battling with self-worth, loneliness, and weight. He discusses some key moments along his journey and offers some experiences that may be helpful to others. He talks about the importance of music to him and what it is like to let go of control when on stage performing.HighlightsEli remembers when he became addicted to sugar at 7 years old.He started getting picked on and bullied in elementary school.Eli maintains a weight loss between 100 to 120 lbs.When you are on stage you let go of control and you just are.In the Orthodox community, nobody talks about feeling hurt or lonely.Admitting that you have insecurities is powerful.Part of Eli's comfort is the music that he has released that reveals his struggles.Eli talks to himself in positive ways and believes that it's healthy and helps remove negative thoughts.Manage your home environment. Create a space that is safe and supports your goals.Come up with staple foods that you can create as a ritual. Focus on what you are doing and do not obsess about what you are not doing.Relevant Linkswww.elischwebel.comWhole with you song 

Episode SummaryIn this episode, Mordechai talks about the decision to have plastic surgery and the journey from his initial consideration to his post-surgery life.HighlightsAbout 5 years ago was the first time Mordechai decided that he wanted to have surgery. He visited 10 surgeons and decided something did not feel right. It felt like he was hiding something.He decided not to have the surgery.A year and a half ago he considered it for a second time and had the surgery.At a retreat in Costa Rica, he was hot but didn't want to remove his shirt in front of people at the event.As a kid, Mordechai was bullied and picked on because of his weight.Mordechai shared with the group at the retreat that he had wanted to lose weight most of his life and now that he had, he still felt bad about himself.He wanted to build something and be financially successful. He achieved both of those things but realized that it was more about the acceptance of others. He learned that he needed to accept himself.He removed his shirt in front of the entire group while telling his story and sharing how he felt. It was a pivotal moment.He finally realized how great it felt to be unapologetically himself.He made it a point to remove his shirt after that and it was still hard, but it began to feel more comfortable.Have you ever had a moment where you stopped worrying about measuring up to society and you were your authentic self?He came across other men who were reluctant to remove their shirts.A few years later he decided it was time to have the surgery. He didn't feel he was running away from the skin but towards his true self. After interviewing a number of doctors, he realized that many of the doctors were not aligned with his needs.Mordechai struggled with scheduling the surgery.  He worried about what it meant about him as a man and how he would be perceived.Letting his friends in and telling them about his surgery was a big part of the healing process.Now that he has shared about the surgeries, he has more people speaking with him about it.If you do it for the right reasons then you will probably have a great result.

Episode SummaryIn this episode, Ron talks about why gardening is an essential piece of creating a greater community and environment. He discusses some of the struggles with his efforts to create gardens in Los Angeles and some of the underlying systemic issues that create underserved communities. HighlightsRon turned his pool into a garden.Plants do communicate and produce sound.A lot of today's technology has atrophied our minds and body.People need to get back to doing things, touching things, building and communicating.Life comes out of the soil and then goes back into it and we need to appreciate that.Ron worked in fashion manufacturing and studied tailoring from the time he was 15 years old. He wanted to be a master tailor.When people hear the word fashion they think of clothes. That is not the definition of fashion. Ron sees gardening and tailoring as the same thing. It is a creative process in the same way an artist renders something.If you are a passionate person then everything that you do has passion.Gardening is a source of freedom.Air is the single most important thing in your life and most people don't recognize that. Even water has oxygen in it. Ron was instrumental in having the law changed to allow food to be planted on the parkways in Los Angeles. Ron wanted to walk out of his home and see and experience something beautiful and fulfilling instead of grass and trash.His garden was reported to the city for planting in the parkway. He received a warrant for his arrest.He removed the first garden but several years later he planted another one and was reported again. This time he didn't submit to the request to remove the garden.Ron believes that the food problem is easy to solve but there are too many industries that would be negatively impacted by the change so those that could fix it choose not to.It's June but there is still time to plant many vegetables and fruits. Find out what zone you are in and start now.You can grow squash, grapes, and cucumbers on a balcony if you are in the city.No herbs are easy to grow.Relevant LinksWebsite - Click here Ted Talk – Click here Master Class -Ron Finley Teaches Gardening - Click here 

In this episode, Dean talks about changing behaviors to make improvements in your life. He talks about the power connection has to heal. He discusses the four pillars of health and how managing each one can have tremendous impact on overall health and happiness.  "Joy of living is sustainable; fear of dying is not" - Dr. Dean Ornish HighlightsLifestyle changes can reverse heart disease, blood pressure, obesity, etc.Changing your lifestyle can change genes.Many conditions share the same underlying mechanisms. Making lifestyle changes can help improve many conditions.Fear is a powerful motivator, but it is usually short-term. Fear is not sustainable. Reframing the change from fear of dying or pain to joy and feeling good helps sustainability.People want to feel free and in control more than they want to feel healthy.Sometimes it's easier to make big changes instead of small ones because the gain or improvement is more obvious.People who are lonely and depressed are 3 to 10 times more likely to die a premature death.Ask the question, “Why do I want to live longer?”. Having an answer and a sense of meaning for those reasons then they are more likely to make good lifestyle changes.Facebook is fake intimacy. It is not the same as spending time with friends and family.The goal shouldn't be to eliminate or numb the pain quickly. The goal should be to understand what is causing the pain.Trading processed carbs and sugar for animal protein can cause problems. Instead, trade for whole foods like natural fruits and vegetables that have fiber and eat beans and rice as protein sources. You need to consume complete proteins or combinations of protein that cover all needs.Relevant LinksBook – Undo It! by Dean OrnishBook – The Spectrum by Dean OrnishWebsite - https://www.ornish.com/Movie – Game ChangersJames Camron – https://en.wikipedia.org/wiki/James_CameronSwami Satchidanand – https://swamisatchidananda.org

Episode SummaryIn this episode, James talks about transformations, the healing power of the human body, how to change beliefs, and the importance of being non-attached."Everything is absolutely always unfolding perfectly" - James ColquhounHighlightsJames discovered that it is important to clear your slate to reset how you think before trying to move forward.Most people never clear their mental and physical slate to help discover what truly drives them.Going through some big transformation can give some deeper insight into your essence and what you are here to do.James has been trying to help people understand what a powerful healing machine their body is.Detoxing and cleansing can offer your body a reset to help focus your approach on food.Now James is focusing on spiritual and mental reset to help focus attention.Non-attachment is a difficult muscle to recognize since we are trained to expect outcomes and instant gratification.Instead of paying attention to what is causing the symptoms of our discomfort, we are relying on instant relief from manufactured medicine.The idea of suffering is an illusion because we create it through an attachment to an outcome and desire for an outcome.Step 1: Practice being nothing and just being in the moment. Step 2: Be non-attached to what happens next.When things get “too comfortable” for James he tends to blow it up and move on to something new.James worked as a Qualified Ships Officer which allowed him to work with some of the world's wealthiest people.James had an extraordinary job but was thinking about changing. He was told by his boss, “If you're thinking about it, do it.” Which was a pivotal moment for James.While working for some of the wealthiest people in the world he realized that money does not make you happy or healthy. He witnessed the trap of wealth firsthand.Part of the reason for recording the experts was to let James' dad see them. Education shifts your beliefs. Beliefs shift your choices. Choices shift the outcome of your life.People are living longer but also dying longer.Once James' father shifted his beliefs, he saw major health and wellness improvements.Transformation comes through insight and/or pain.One of James's favorite juices: Celery, cucumber, lime or lemon, ginger, and/or Turmeric.The Four Agreements and Man's Search for Meaning are two of James' favorite books to gift to people.Relevant LinksFood Matters WebsiteFood Matters Nutrition Certification Program Food Matters FilmMan's Search for Meaning The Four Agreements  

Episode SummaryIn this episode, Frank talks about his lifelong journey through addiction and what he's learned through the trials of recovery. He talks about his documentary “May I Be Frank?” and the impact that it has had on his life.  “A commitment is a spiritual experience” Frank FerranteHighlightsFrank doesn't blame his addiction on anybody but himself, but he does believe that his tough childhood helped “clear the runway” and perhaps made him more susceptible to addiction.A problem for people staying on path is that they believe that there is one place of ultimate nirvana where everything is ok all the time. This is a false belief and causes stress and setbacks.Frank found the Alcoholics Anonymous group incredibly supportive. Frank doesn't believe that not drinking or using drugs is the hardest part of the process. Making amends and restitution are much more difficult.Drugs and alcohol are symptomatic of a deeper underlying condition.It is not about getting rid of the ego. It is about learning how to make peace with it.People must go through an interval of discomfort to have a transformative experience.For the documentary “May I Be Frank?”, Frank ate all vegan and raw food for 42 days.After the 42-day experiment, the help that Frank had all left him, and it was tough to continue.Frank was later treated for Hepatitis C and was given opiates. He started to fall back into his old patterns and went through a dark patch where he almost died and had to go to rehab.He then committed to a healthier diet and began to work out and lost 125 lbs.Frank has been sober for over 15 years.One of Frank's favorite things about having done the film is how open it makes others to speak with him openly and share their stories.Relevant LinksMay I Be Frank - Movie May I Be Frank - Book Outwitting The Devil - Napoleon Hill Gabor Mate - The Power of Addiction - Ted Talk

Today I am joined by Dr. Judson Brewer to discuss how we can use curiosity to investigate our behaviors and break bad habits. Dr. Jud is the Director of Research and Innovation at the Mindfulness Center and associate professor in psychiatry at the School of Medicine at Brown University, the executive medical director of behavioral health at Sharecare, as well as a research affiliate at MIT. He is also the author of several books including The Craving Mind and his new book is called Unwinding Anxiety:  How to Break the Cycles of Worry and Fear to Heal Your Mind.  His TED Talk ”A Simple Way to Break a Bad Habit” has over 16 million views on YouTube.Topics Include:Defining addictionCan overeating be an addictionAddictive behaviors versus addictive substancesHow and why habits are formedCraving, dopamine, and the anticipation of rewardThe connection between dopamine and learningHow curiosity influences awarenessHow Dr. Jud's app helps people reframe their relationships with their addictive behaviorsWhy Dr. Jud's nonnegotiable habit is curiosityAnd other topics...Resources Mentioned:Newest Book – Unwinding Anxiety by Dr. Judson BrewerBook – The Craving Mind by Dr. Judson BrewerDr. Jud's Website Eat Right Now AppUnwinding Anxiety AppTed Talk - How to break a bad habitFeelingfull.com

In this episode, Sarah talks about her difficult journey through the process of weight loss, her experience with gastric bypass surgery at the age of 19.  Sharing how she ultimately changed her mindset, learned to deal with her emotions, and lost 150 pounds. She talks about what Wavelength is and why she decided to create it as a platform to help others.HighlightsWhen Sarah gets a craving, she asks herself “What is it that I need now?” The answer is usually to take a break.Sarah suffered from internalized fatphobia.Gastric bypass surgery is a major surgery and can leave you with long-term negatives.The first few months there was pain and Sarah's hair fell out. She threw up after almost every meal as she tried to learn to control her eating with the smaller-sized stomach.She wished she had known there were other paths.Sarah decided that she wanted bypass surgery in September and had it in December. Since her surgery was not being paid by insurance it was a fast path.There was very little in the process to protect her from making a poor decision for herself.Because of the shame and stigma involved, she kept the surgery a secret for 10 years.She lost a lot of weight quickly after the surgery and it did feel great but there was also some emotional struggle when people complimented her on her new look. Those compliments highlighted how much she was being judged before the surgery.Sarah lost about 80lbs but then the pouch started to stretch so she could eat a little more and she began to gain weight. It was a slow gain but after a few years, she was back to where she started.The things that Sarah thought that she needed for love were different than what she thought they were.Sarah realized that she needed to change her relationship with food.She started by obsessing about food and counting macros and scrutinizing everything that she ate. But then realized that was not healthy and started to try to understand the neuroscience behind eating.The food environment and system that we currently live in is having a huge impact on people.Eliminating shame is a critical step to mentally managing your eating and the process of changing the relationship with food.Understand that every emotion is a physiological experience.Wavelength tries to get you connected to the idea of yourself as a holistic being that is not contingent on how you eat, what your body looks like, etc.Wavelength takes all of the best research and makes it useful.Resources Mentioned:www.joinwavelength.comwww.feelingfull.comListen to Episode 1 wavelengthObesity code, By Dr. Jason FungThe body keeps the scoreThe body is not an apology

Today I am joined by Laura Schmidt Ph.D. to discuss how some tobacco companies took over the world's largest food companies in the late sixties and early seventies. How junk food companies market their products to children and why regulation is key to solving the countries weight pandemic and much more. Topics Include:Sugar addictionChronic diseases connected to sugar consumptionTaxing sugar and sodaCampaign finance reformWhy will power isn't enough to stop us from eating unhealthy foodsEffective regulationsFood versus food-like substancesAnd other topics…Laura A. Schmidt, Ph.D., is a Professor of Health Policy in the School of Medicine at the University of California at San Francisco. She holds a joint appointment in the Philip R. Lee Institute for Health Policy Studies and the Department of Anthropology, History and Social Medicine She received her Ph.D. training in sociology at UC Berkeley and while there, completed doctoral coursework in public health, and holds a masters degree in clinical social work.  Dr. Laura Schmidt works to understand how changing lifestyles are contributing to globally rising rates of chronic disease and seeks options on what to do about it. Dr. Schmidt bridges the worlds of biomedical research and population health in exploring the growing pressures of globalizing economies, rising inequality, and the marketization of products that are undermining our health. She is currently writing a book about the rise of corporate medicine in America. Resources Mentioned:NY Times Paper – How Big Tobacco Hooked Children on Sugary DrinksWebsite – https://sugarscience.ucsf.eduTed Talk – Why we can't stop eating unhealthy foodsUSFC - Sugar, and other food industry documents

Today I am joined by Tommy Tomlinson to discuss food addiction, weight loss, how to feel good BEFORE you reach your target weight, strategies for sustainable weight loss, and much more. Tommy is an acclaimed journalist, author of The Elephant in the Room, and host of WFAE's SouthBound podcast.“I can't do so many things because I didn't do the main thing”  Tommy TomlinsonTopics Include:Growing up on the Southern American dietBeing the biggest kid in classMaking the connection between weight and health early in lifeThe treadmill of diet plansGiving up. "This is just who I am"Addiction and overeatingSacrificing long-term wellbeing for short-term pleasuresFinding a personalized weight loss plan that worksConsistency over perfectionAnd other topics...Resources Mentioned:Website: http://tommytomlinson.comPodcast: SouthBound with Tommy TomlinsonBook: The Elephant in the Room by Tommy TomlinsonJared Lorenzen ESPN Article: You Can't Quit Cold Turkey by Tommy TomlinsonArticle: Everything you need to know about storytelling in five minutes by Tommy TomlinsonTwitter: @tommytomlinsonInstagram: @tommyltomlinson

Today I am joined by intuitive coach and clinical hypnotherapist Melinda Jacobs to discuss tuning into our energy systems, living an embodied life, and much more."I release anything that's not mine to feel"  Melinda's MantraTopics Include:Cellular memoryWorking with the subconscious mindThe nervous system of an empathNature versus natureThe Aurora, Colorado shootingTaking on other people's energyEnergy workAnd other topics...Resources Mentioned:Website: www.quantum-therapeutics.comBook: The body keeps the score by Bessel van der Kolk M.DArticle: 30 Traits of An Empath FB: Melinda JacobsFB: Quantum Therapeutics

Today I am joined by BJ Fogg to discuss proven methods for behavior change, habit myths, why tiny habits and designed environments are the keys to behavior change, and much more. BJ Fogg is a research associate at Stanford University, and is the best-selling author of Tiny Habits.Dr. BJ Fogg is a behavior scientist at Stanford, where he directs research and innovation at the Behavior Design Lab. He also teaches his models and methods in graduate seminars.His early work on Persuasive Technology has informed the design of products that millions love and use every day (including Instagram, which one of his students co-founded)BJ created a new method of habit formation called Tiny Habits®. Using his online platform and email, he has personally coached over 40,000 people in creating habits.Topics Include:BJ's background as a behavior researcherStudying behavior designWhy BJ champions simplicity for behavior changeThe origin story of Tiny HabitsTwo proven methods for behavior change–tiny habits, and designed environmentsThe problem with motivationThe identity shift necessary for long term behavior changeWhat it means to live in personal integrityDeliberate self-reinforcementWhy feeling good is the key to building good habitsAnd other topics......Resources Mentioned:Book: Tiny Habits by BJ FoggWebsite: https://www.bjfogg.comTwitter: @bjfoggTo see an overview of BJ's approach, see the Fogg Method.To experience how behavior change works, join a Tiny Habits® session. It's simple, powerful, and free. Sign up at http://tinyhabits.com/joinTo learn his methods in Behavior Design, attend his Boot Camp. https://www.bjfogg.com/bootcamp

Today I am joined by Mike Gorman to discuss how mindfulness can help us lose weight and keep it off by empowering us to get in touch with our bodies and emotions. Mike shares what it was like to be 540lbs, and how paleo and ketogenic diets helped him lose weight and feel great in his body.“It wasn't that I ate in reaction to emotion. I ate to suppress my emotions. I ate to suppress everything.” - Mike GormanTopics Include:Early associations of weight with shameLosing weight, but not learning lessonsForming an identity around being "the fat guy"How Mike normalized his food addictionDropping from 540 to 210 lbsLapsing after more than two years of clean eatingPoor health and hospitalizationLosing the weight againHow mindfulness has empowered Mike to keep the weight offAbstinence versus moderationHunger versus cravingFraming abstinence as choosing freedomCarrying a message of hopeAnd other topics...Resources Mentioned:Coaching: https://www.theketoroad.com/coach-mikePodcast: https://podcasts.apple.com/us/podcast/the-fat-guy-forum/id1472369190 IG: @gormygoesketo Twitter: @gormygoesketo

In this episode, I am joined by Dr. Michael Breus (The Sleep Doctor) to discuss the connection between quality sleep and weight loss, how to find the sleep schedule that works best for your body, what you can do to sleep better tonight, and much more.“Sleep is a lot like love, the less you look for it, the more it shows up,” Dr. Michael BreusTopics Include: Why we crave low-quality food when sleep-deprivedHow sleep deprivation changes the bodyA five-step sleep plan to support weight lossSleep hacks for insomniacsSleep chronotypesIntermittent FastingSleep hygieneAn evening routine for better sleepAnd other topics...Michael J. Breus, Ph.D. is a Clinical Psychologist and both a Diplomat of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists in the world to have passed the Sleep Medical Speciality board without going to Medical School. Dr. Breus was recently named the top sleep specialist in California by Reader's Digest, and one of the  10 most influential people in sleep.. Dr. Breus is on the clinical advisory board of  The Dr. Oz Show.  For over 14 years Dr. Breus served as the Sleep Expert for WebMD. Dr. Breus also writes The Insomnia Blog and can be found regularly on Psychology Today, and Sharecare. Dr. Breus has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Friends, The Doctors, Joy Behar, The CBS Early Show, The Today Show, and Kelly and Michael.Resource Mentioned:The Power of When By Dr. Michael Breus The Sleep Doctors Diet By Dr. Michael Breus Find out your sleep type at Chronoquiz.com Website: The Sleep DoctorDr. Michael on Instagram 

Today I am joined by Chef AJ to discuss finding food that works for you, why preparation trumps motivation, and how we can build healthy food habits that support our success. Chef AJ is the author of several books, is the host of the TV series Healthy Living with Chef AJ, and is devoted to eating a whole-food, plant-based diet.“If it's in your house, it's in your mouth.” Chef AJTopics Include:Hitting bottomHow weight loss can be made simpleFood addictionThe “if it's in your house, it's in your mouth” mottoManging social pressuresAnd other topics...“If what you're doing isn't sustainable, it won't be permanent.”[2:33] - Chef AJ shares with listeners her early experiences with food, and what it was like growing up as “the fat kid”.[7:25] - Do people need a rock bottom moment to change? Chef AJ shares her rock bottom moment.[10:33] - Weightloss. Simple, but not easy. Making a commitment to yourself.[11:51] - Chef AJ discusses what she believes may have caused her food addiction, and shares her thoughts on compulsive eating as an addiction. [20:05] - Is complete abstinence the best way to maintain healthy food habits? Mordi and Chef AJ share their perspectives.[27:03] - There is no one size fits all approach to diet. You have to experiment and find what works for you.[33:03] - Navigating foods that are difficult for you to manage when other people keep them around.[38:06] - Dealing with social pressure when sharing meals with friends and family.[41:08] - Why preparation trumps motivation.[44:07] - Closing thoughts from Chef and Mordechai. Resources Mentioned:The Secrets to Ultimate Weight Loss  Alcoholics Anonymous

In today's episode, I am speaking with Gay Hendricks to discuss what it takes to make a personal transformation, how we can live a more embodied life, and much more. Gay is a psychologist, writer, teacher, and co-founder of the Hendricks Institute.Topics Include:Gay's personal transformationInteractions with Ram DassKey tenets of personal transformationWhy many struggle to keep the weight offAnd other topics[2:57] - Gay shares his background with breathwork, his story, and how he discovered this powerful practice.[6:49] - The shift Gay made that changed everything.[7:46] - Making the shift BEFORE a crisis. The power breathwork has to change your life and Gay's experience with Ram Dass.[14:00] - Gay leads listeners through an embodiment practice.[18:44] - What Gay's transformation has taught him about business, people, and life.[24:20] - Openness to learning as the key tenet of personal transformation.[34:40] - Discussion on intimate partnerships.[38:58] - What is happening in someone's mind when they've lost the weight, but are now slowly gaining it back.[42:18] - Finding ways to feel more alive and connected to your body every day. Closing comments from Gay and Mordechai.

Today I connect with Charles Chen to discuss why personal transformation is the key to sustainable weight loss, how we can build up our self-confidence, using tiny habits to build momentum for big changes, and much more.Topics Include:Charles' one nonnegotiable daily self-care practiceSelf-love and compassionBody dysphoria for menFinding creative expression and connection in the kitchenAnd other topics…[2:16] - Mordechai opens the podcast with some rapid-fire questions for Charles to kick off the show.[7:05] - Charles shares some of his earliest memories of food, his relationship to food, and his transition from Taiwan to the USA.[13:59] - How food helped Charles hide and feel invisible, and the moment he knew he had to make a change.[17:10] - The gifts of transformation–lessons learned on Charles' journey.[22:24] - Simplicity, creative expression, and connection in the kitchen.[29:48] - How Charles was able to lose 100 pounds and keep the weight off.[31:08] - How to build your self-confidence with tiny habits, and how your success spills over into other areas of your life.[35:53] - How body image and body dysphoria affect men.[40:48] - Self-love and compassion–why our relationship with ourselves is our relationship with the world.[42:51] - Closing comments from Charles, and how to stay in touch. Resources Mentioned:www.zzeal.co

Today I am speaking with Geneen Roth. Geneen is the author of multiple New York Times bestsellers including, Women, Food and God: An Unexpected Path to Almost Everything. Through her work, Geneen has helped thousands of people change their eating habits and live more fulfilling lives.Topics Include:What our eating habits can teach us about ourselvesInvestigating food cravingsPermitter vs restrictor personality typesNegativity biasesAnd other topics...[2:40] - Geneen shares how she contextualizes her work, and what she sees as her primary passion.[3:38] - The way we do anything is the way we do everything–what our eating habits can teach us about ourselves.[7:01] - Losing the weight simply isn't enough. Geneen shares the story of her weight loss journey.[12:49] - What is happening to us in those moments, emotionally, when we turn to food?[17:31] - What losing everything taught Geneen about happiness and contentment.[25:44] - Why ignoring the FACTS about our psychological, negativity bias is a recipe for unhappiness and discontent.[30:03] - Why are we continuously drawn to diets, even if we've tried numerous diets without lasting results? How can we develop a deeper, more meaningful relationship with food. [33:34] - Can you be addicted to certain foods? Investigating the moment before the craving.[36:27] - Permitter versus restrictor personality types and the need for control.[44:03] - Why are so few people able to lose the weight AND keep it off?[50:08] - Geneen shares where she is Feeling Full in her life. Closing comments....Resources Mentioned:The Choice: Embrace the Possible by Dr. Edith Eva EgerWomen, Food and God: An Unexpected Path to Almost Everything by Geneen Roth  The Eating Guidelines: Seven Steps to Freedom with Food by Geneen Roth

Today I am joined by Dr. David Katz to discuss how to foster a healthy relationship with food in a culture where unhealthy food habits are ubiquitous. Dr. Katz is a preventive medicine specialist and globally recognized authority on lifestyle medicine... Topics Include: Why we don't need more information about diets or nutrition... How companies exploit our primal instincts... Dropping the weight of shame and guilt... How you can start making healthier food choices today... The REAL benefits of losing weight and being healthyAnd other topics...... [2:30] - Dr. Katz discusses his new book, How to Eat, and why we don't need another book about diet and nutrition…  [5:15] - Blue zones–places around the world where people derive the most benefits from their diets and live long, healthy lives–and what they can teach us about eating…  [8:48] - How fast-food chains, fad diet books, and the pharmaceutical industry all work together to profit off of you…  [13:15] - What the paleo diet fad gets right, and where it is misguided…  [18:35] - If I struggle with my weight, do I need to cut out sugar completely? Can we develop a healthy relationship with sugar?  [28:54] - Resources for listeners to learn more about sugar addiction, sustainable sugar consumption habits, and “tastebud rehab”...  [32:57] - Why being overweight in modern society is not a personal fault, but a cultural one…  [37:15] - Drop the weight of guilt and shame, and pick up the skills you need to be healthy in our modern culture…  [40:50] - How anyone can start making healthier food choices, regardless of income, and one policy change that would support a healthier society…  [44:56] - The real benefits of losing weight–it may not be what you think!  Resources Mentioned: Dr. David Katz  How to Eat by Dr. David Katz  Taste Bud Rehab  True Health Initiative  The Truth About Food  The extraordinary science of addictive junk food - NY Times Article  Salt, Sugar, Fat by Michael Moss  Cusinicity from Dr. Catherine Katz  Overall nutritional quality index algorithm of food (NuVal) - The overall nutritional quality index was a nutritional rating system developed at the Yale-Griffin Prevention Research Center in 2008. 

Today I am joined by my friend Lisa Schlosberg. Lisa is a mental health professional and holistic health coach. She offers an Integrative Trauma-Informed Online Coaching program that helps men and women stop the struggle against themselves and integrate body, mind, and soul for holistic weight loss and lifelong health... Topics Include: Early associations with food... Dissociating–hiding from feelings... Attending Weight Watchers as a child... The connection between environments and behaviors... Learning to feel–finding an integrated human experience... Body image... And other topics... ...[2:33] - Lisa shares what her relationship with food was like at an early age… [4:36] - The division of responsibility–parent and child responsibilities around food... [9:59] - Lisa shares how an early childhood trauma impacted her eating habits… [13:34] - Attending Weight Watchers as a child–a note for parents… [18:31] - Losing the weight–Lisa's turning point… [22:56] - The power of environment in shaping our habits. How new friends and new places helped Lisa lose 150 pounds… [27:25] - Managing the pressure of being “the weightloss girl”. Being seen as a "before and after", rather than a human being… [37:41] - Feeling emotions. Positive emotions versus negative emotions. Embracing an integrated human experience. Doing the real work… [42:07] - Looking in the mirror after losing 150 pounds–the relationship between emotions and body image… [50:06] - Words from Lisa for those just beginning their weight loss journey... Resources Mentioned: Dr. Patricia Riba Thegabrielmethod.com Division of responsibility Omega InstitueLisaschlosberg.com

In this episode of our six-part series on the foundational pillars of weight loss, Mordechai shares with listeners why having integrity is the difference between success and failure in losing weight and keeping it off, and how to live a life of integrity.Topics Include:What it means to be in integrityThe battle between our higher and lower selvesLabeling your lower self, and calling it outStaying in the driver's seat of your lifeHow to tell if a decision is in integrityAnd other topics......Resources Mentioned:Outwitting The Devil by Napolean Hill

In this episode of our six-part series on the foundational pillars of weight loss, Mordechai breaks down the relationship between emotions and food, and how connecting with and processing our emotions can help us lose the weight and keep it off.Topics Include:Emotional eatingRecovering from misstepsSelf-worth and foodSelf-acceptanceAn exercise for dealing with strong emotionsWhy you've got to "feel it to heal it"And other topics......Resources Mentioned:Emotional Fly-Wheel

In this episode of our six-part series on the foundational pillars of weight loss, Mordechai shares what steps we can take to develop a healthy and satisfying relationship with food. Topics Include:Why drinking more water will help you lose weightThe "I'll start tomorrow" trapAddressing and eliminating shameThe "crowding out" techniqueThe power of simplicityPermitter and restrictor personality typesReal food versus "food-like" productsAnd other topics...Resources Mentioned:The Gabriel Method by Jon GabrielWomen Food and God by Geneen Roth

In this episode of our six-part series on the foundational pillars of weight loss, Mordechai discusses why preparation trumps willpower, and how you can use preparation to fortify your decision making against unexpected circumstances.Topics Include:Preparing for contingenciesWhy investing in the outcome isn't enoughStrategies for dealing with common life events such as dinner partiesWhy systems are superior to goalsThe "sneakers on" hackEliminating temptations by stocking your house with healthy foodThe power of visualizing situations where you are likely to failAnd other topics...

In this episode of our six-part series on the foundational pillars of weight loss, Mordechai shares with listeners why developing the right habits is the key that unlocks long-term, sustainable weight loss, and how you can start building better habits today.Topics Include:The battle of the conscious and unconscious mindsDeveloping habits that align with your desired outcomesTaming bad habits by removing their cuesThe relationship between habits and identityHabit stackingConsistency over intensityKeeping things simpleAnd other topics......Resources Mentioned:Atomic Habits by James ClearThe Power of Habits by Charles DuhiggHow Habits Work by Charles Duhigg