Tactical Tips to Learn Moderation Around Food | DFIO Ep.278

Dieting From The Inside Out
Jul 24, 2023
8 min read

Updated: Oct 5, 2023

About Today’s Episode:

Welcome back to the show! Today we are going to get into some seriously tactical stuff. We’re going to talk about how to tactically learn to have moderation around food and not spiral out of control.

I know that doesn't sound very sexy, however, the truth is that when it comes to having control over yourself, your food, and not spiraling out of control, most people have zero moderation around food.

We hear all the time, “You can have whatever you want in moderation”—I say it all the time too—but what even is moderation? And what if I can't?

What if I start on a pack of Oreos and I literally can't put it down?

How do I fix that?

If you’ve been listening to the show for a while you know that one of my biggest pet peeves is when coaches don’t give tactical, tangible advice. Like when someone says, “Just be more mindful.”

What does that even mean?

I find a lot of people need more definition around what moderation is, what that looks like, and how to have a tactical plan around it.

This is one of those episodes that is going to sound very philosophically tactical, because, yes, being more mindful and learning moderation are more philosophical things, but I'm going to break it down in the most tactical way where you're going to be able to run with this and change your life.

So, if you can't control yourself around food, struggle with binge eating, or just don’t have a good idea of what moderation around food even is, this episode is for you.

We are going to get into all of those things and how to create a tactical plan so you can become bulletproof around food.

Let’s dive in!

TIMESTAMPS

00:00 Intro & About Today’s Episode

03:36 Sponsors

06:27 Nothing is Inherently Bad

15:00 What Causes Weight Gain

18:26 What Moderation Is

28:27 The “Gas Station Method”

40:20 Final Thoughts—freebies & how to apply for coaching

Transcript (click to expand)

Tactical Tips to Learn Moderation Around Food | DFIO Ep.278

0:00:00.0 Jared Hamilton: You can have anything you want and still lose weight. There's not a single food on this planet that inherently stores fat regardless of what you think about hormones, regardless of what you think about blood sugar—you can literally eat anything you want and still lose weight assuming it's within your calorie deficit and all the other things are equated. Like if we wanna say, you're still strength training, your protein is equating, you're in a calorie deficit, you can literally eat whatever you want every single day. If it's within your calorie deficit, you'll still lose weight.

[music]

0:00:27.1 Jared Hamilton: What's going on, friends? Welcome back to another episode of Dieting from the Inside Out. If you're new around here, welcome to the show. My name is Jared Hamilton and I will be your host as usual. Now, today is another solo episode, but we are going to get into some serious tactical stuff. We are going to get into talking about how to tactically learn to have moderation around food and not spiral out of control. 'Cause, now, let me say this. I know that doesn't sound very sexy. I know that's not as exciting or that kinda sounds boring is how to learn moderation around food. Here's the reason why I say that, is because when it comes to having control over yourself, your food, not spiraling out of control, most people have zero moderation around food. But the truth is, we use that term a lot. I even in content use it all the time like, "Hey, you can have anything you want in moderation da, da, da, da, da." But the problem is that still sounds a little arbitrary. What does moderation mean? What if I can't? What if I start on a pack of Oreos and I literally can't put it down? How do I fix that? 'Cause one of my biggest pet peeves is people who are not as tactical when it comes to this stuff. One of my things I can't stand the most with coaches and people is when they use terms like, "Well, just be more mindful."

0:01:39.8 Jared Hamilton: The fuck does that even mean? Telling someone who's not mindful, who doesn't even understand any of this stuff, who's struggling to be mindful, does that mean stop when I'm full? Does it have to do with hunger cues? Is it an emotional thing? It means, do I need to meditate before I eat? What's that even mean? And I think in a lot of cases, a lot of people don't understand what moderation means. Like when I say, "Yeah, you can have that in moderation," some people need a literal answer as in, "Well, is that like 80/20? Is that 90/10? Is it a calorie amount?" It's just like, "I don't know what that means." Because if we have an area in our life we don't have control over, we need to be able to specify what these terms mean and things like that, but then have a tactical plan on all of this stuff. Because I know we talk about with the inner game and the Dieting from the Inside Out stuff, that the thing that's stopping you from getting to where you wanna be are not tangible. They're intangible. They almost sound philosophical. So this is one of those episodes that I always say is going to sound very philosophically tactical. Because yes, being more mindful and learning moderation, these sound more like philosophical things.

0:02:44.6 Jared Hamilton: But I'm going to break it down in the most tactical way, where you're gonna be able to run with this and change everything for you. So that's what we're gonna get into, because this episode is for you. If you can't control yourself around food, or you're trying to fix your relationship with food but you can't stop binge eating, or you aren't sure about what even some of these ways to go about this like, does moderation mean just on the weekends? Is moderation... Is that a calorie number? We're going to define these things, that way you can have a more of a tactical plan that's less anxiety-filled, and then ultimately learn how to become bulletproof around food. That's what this is about, is I'm gonna teach you how to become bulletproof around food where you can enjoy your favorite foods, never struggle with them, never struggle with the negative emotions that you might be having like guilt, and anxiety, things like that. And ultimately, how to have complete control and mastery over yourself, your relationship with your food, and all of this. That's really what we're getting into, so... But before we get into all of that, I do wanna have a massive thank you to the sponsors of the show.

0:03:41.6 Jared Hamilton: Sponsor number one is FlexPro Meals, along the lines of food. A lot of people say they wanna be able to go do this weight loss stuff without even thinking about it, and the most thoughtless way to do this is have your meals ready for you. This way you literally don't even have to think, and it's the only way to really make it completely thoughtless. Whereas if you have a fridge full of food ready to go that you just throw in the microwave and eat it. And that's what FlexPro does, and it just helps because most people live a life based off convenience. I know I do, and a lot of times, we either forget to make food, forget groceries or whatever the case is. On the go all day, traveling, kids in soccer practice, work running over, all of these kinda things. Well, it is really nice to be able to have some meals on deck ready to go in your fridge at all times, that way you know they're in line for your goals, they taste great, and you don't have to make them. And then it'd be cheaper than the drive-through. So definitely check out what FlexPro has going on, and I like to save people money when I can. So if you go to flexpromeals.com or hit the link below, but if you use my code HamiltonTrained, it will save you 20% at check out which is pretty legit.

0:04:45.8 Jared Hamilton: Now, second sponsor of the show is 1st Phorm. I have on my 1st Phorm Christmas shirt, I believe. Yeah, that's what this one is. I have way too many Christmas shirts and I wear them all when it's not Christmas time. But anyway, when it comes to the world of supplements standard are not the end-all, be-all. Supplements are exactly what the term is coined, is they are to supplement. They are not the end-all, be-all. Your program should not be predicated solely on supplements. But if you are not getting what you need from food, supplements is the next go-to. If you're not getting enough protein, then you should probably consider a protein supplement. If you're not taking enough fish, getting your omegas, you should probably supplement with that. If you are not eating enough fruits and vegetables and getting enough micronutrients like your vitamins and minerals, you should probably be taking a multi or like a greens or something like that that's going to give you those. So at the end of the day, food is of course the best thing, but most people aren't gonna get what they need with food because of convenience, laziness, budget, whatever it may be. So that's just really kinda where it's at. But I wanna make sure that you're getting what you need from the right places. I don't want you to just go on Amazon buying which cheapest and at least shitty tasting that's gonna not give you what you need.

0:05:53.9 Jared Hamilton: A lot of these supplement companies are, we'll just say not so honest or ethical or in an actual facility. They're just put together in someone's basement and it's kind of shady, to be honest. There's a lot of lawsuits with the stuff that you see on the Walmart shelves right now, and it's pretty crazy. So I wanna make sure you're getting the quality that you deserve, where your money is going to the right places. So that's why we work with 1st Phorm. They are tried and true. Everything is tested and everything is in a good place, so this way you know you are getting the right things for your money's worth. So definitely check out the link below. There's some free shipping stuff going on. But otherwise, that is it for the sponsors. Let's get into the actual nuts and bolts of today's episode.

0:06:33.5 Jared Hamilton: Now, I do have... If you're watching the YouTube video and you should be... If you see my eyes moving, I'm trying to stay on point with this and I don't wanna go too tangenty. So if you see me looking around, I'm looking at my notes to make sure I'm not missing anything. So here's the deal, we're talking about how to learn moderation and stop spiraling out of control with food, but the tactics. I want you to be able to walk away from this and go, "That was so helpful." I want you to be able to go, "Okay, I have a plan now." Because this is the kind of stuff that we're teaching our clients where it's getting very specific around, all right, here's the plan what we wanna do. When we work with a client who's struggling with their relationship with food and struggling with all this stuff, we're giving them, okay, here is what I want you to do this week. Here is how to stop the issues around the guilt. Here's how we stop the binge eating. This is getting really specific intangible, and that's what I'm gonna try to do here. Now, I know this is obviously not one-to-one, this is one-to-thousands. So I'm gonna try to give you just more generalized focus advice that you can hopefully run with it.

0:07:30.1 Jared Hamilton: And then again, if you do need more whether it be accountability or support or exact and tailored for you advice and help, that's when we can talk about applying for our higher level one-on-one program. But we're not getting into that right now. Let's talk about how to learn moderation with food from the tactical standpoint so you quit spiraling out of control.

0:07:49.8 Jared Hamilton: Number one, is let's give it first things first when it comes to this. Most people avoid certain foods like the plague because they think they're either bad, inherently unhealthy or inherently bad, it was fat storing, all this stuff. But let's say, to make one thing perfectly clear. Nothing is inherently bad. Nothing is inherently in and of itself bad. Here's the thing, it's funny, there's a quote I use or a term I say a lot, is it's the dose that makes poison lethal. Let's say that again, it is the dose that makes poison lethal. You can take anything great and have too much of it and it is now bad and you can take anything bad and have small enough doses of it, it doesn't do any harm. Case in point, like right now, I actually have a post on my Instagram going off and people are getting all butthurt. Let me actually pull it up real quick. So I have a post... Where did it go? Oh, here's the post. It was like a threads or a tweet post, and I basically said, "The fact that it's almost 2024 and people still think certain foods are bad is mind-boggling to me. No food is bad. You can still eat literally whatever you want and lose weight if it's in moderation and not eating like an asshole. Take that sugar is bad shit back to 1950s."

0:09:04.8 Jared Hamilton: And people are throwing hissy fit in the comment section because they're like, "No, sugar is the devil. Sugar is addictive. Sugar... " all this stuff like, no, no, no, no. Stop. You can eat sugar in moderation within context of moderation, we'll define that here in a minute, and lose weight, get healthy and enjoy your life. As in you can have sugar inside your calories, inside moderation, all the stuff, and your inflammation will go down. That's proven that there are studies right now showing that it's going to make you lose weight, feel better, live longer, and your health markers will improve with having sugar in your diet. 'Cause here's the thing, don't take this out of context. I am not saying you should, anyone should go have nothing but sugar, highly processed or "unhealthy foods" just because they fit in your calories in mass quantities. That's not what I'm saying.

0:09:54.1 Jared Hamilton: What I'm saying to you is, we need to make this practical. Because yes, would be ideal situation if we have zero processing in our foods, have zero sugar in our diet, zero refined stuff, yeah, that would be the most optimal thing. Well, I can't talk. That would be the most optimal thing. But the problem is if optimal is not practical it's no longer optimal. If optimal is not practical, it's no longer optimal. Because yeah, is the optimal world all of that stuff? Yes, but we live not optimal lives. We live very normal lives. It's easy on paper to say, "Yeah, I'm gonna get rid of all processing. I'm gonna get rid of all sugar. I'm gonna get rid of all this." Yeah, but what happens when it's your kid's birthday it's time to have birthday cake? What happens when you wanna go in your weekly date night and just go with your husband or your wife to whatever your favorite restaurant is and have ice cream or have your favorite pizza that you want? Whatever it is. There's no world where you have to be black and white and cut all these things out. It's not practical, and to be honest, it's not needed. To be honest, when people go play this extremism card of, oh, I'm all this or all that, cut this out, cut this, whatever. It's usually when people have control issues of theirselves so they go to these mass extremes.

0:11:03.9 Jared Hamilton: So when people... You have to realize each end of the extreme takes the least amount of effort and thought process in the moment. For example, let's just take Oreos for example. A lot of people say, "Oh, I can't have just one. I either have to cut them out or have the whole pack." Well, it's because each one of those taste takes the least amount of thought process and an effort. It's easy in the moment to go, "No, I can't ever have these ever again," and cut them out of your life. Well, that's not practical or it takes literally zero effort to go, "I'm gonna smash the whole pack." But it takes a lot of discipline and self-control and thought process to go, "I'm gonna have two and put the package back," by doing that with everything. But if you took this extremism mentality to every area in your life, you wouldn't last 24 hours. Imagine pulling a carton of eggs out of your fridge and one of them is cracked and say, "Oh, I'm an all or nothing person," and throw the whole thing away, or if you got a flat on your way home from work, you're not gonna pop the other three tires, or if you crack your phone screen, you're not gonna go, "Well, I have to finish it off now," and destroy the rest of it.

0:12:03.0 Jared Hamilton: We don't operate by these thoughts and these mentalities anywhere else, but when we struggle with food. That's the big thing. When people whip out these extremism cards, it's when we're trying to validate bad decisions or our own weaknesses and struggles. Oh, I can't have just two Oreos and put the package back, so I'm going to cut them out of my life totally, which is gonna lead to a binge, or I'm going to say I'm an all or nothing person and smash the whole thing. This is when we have to view this control issue, this relationship with food issue as a major problem and we need to fix it and that's the top priority. This is why when we coach people in our coaching program, stage one, we call it Dieting from the Inside Out for this reason because you have to earn the right to lose weight. If you can't control yourself around Oreos, that's the priority number one, not getting you to lose weight. Because yeah, we could cut out all your favorite foods for the next 12 weeks and you lose a bunch of weight really rigid, but it's not gonna help you. Then when you can't take that anymore and then break then spiral out of control and gain your weight back. But this is what most people do.

0:13:03.6 Jared Hamilton: So what we're gonna talk about in this episode is what you can do to fix that. But I just want to get one thing, this part abundantly clear, that you can have anything you want and still lose weight. There's not a single food on this planet that inherently stores fat regardless of what you think about hormones, regardless of what you think about blood sugar, regardless of what you think about all of this stuff. I'm telling you, look at the data... And this is not just Jared's opinion, this is science. You can literally eat anything you want and still lose weight assuming it's within your calorie deficit, and all the other things are equated. Like if we wanna say, you're still strength training, your protein is equating, you're in a calorie deficit, you will lose weight. You can literally eat whatever you want every single day if it's within your calorie deficit, you'll still lose weight. Again, don't be that internet asshole that takes this out of context and say, "Oh, so you're saying I can just have Pop-Tarts and gummy bears and a calorie deficit and still lose weight?" You actually could but that's not practical, that's not sustainable, you'll feel like shit, you'd be hungry as fuck, and then it's not sustainable either.

0:14:03.0 Jared Hamilton: I'm talking to those of you who are listening to this who want to be able to feel good, to look good, to move good, to enjoy your life without all the friction and stress around food and all these negative emotions around because you wanted to have ice cream with your kid, now you're flooded with guilt. I'm talking to you. I'm not talking to the internet asshole that's gonna take this out of context 'cause you can go somewhere else. But like I said, I'm telling you that you can have anything you want and still lose weight. Actually, fun fact. It's why for a lot of you listening who don't believe that, you all have that friend who can eat whatever they want and still stay lean. We all know, and you probably have some resentment towards them, we all have that friend who you say, "Oh, they can eat whatever they want and it just doesn't seem to matter. They always lose the weight. The weight stays off."

0:14:45.9 Jared Hamilton: Yeah, it's because they're in a hell of a calorie deficit, 'cause their metabolism is so high that the number is worked out. Their body burns 3000 calories a day, they take in 2500 of whatever foods, and it's no one and then they lose the weight just fine. That's why, so it's proof of that. But what does cause you to gain weight? At the end of the day overeating. You eating more calories than what your body is burning, that's the only thing that's causing you to gain weight. This is why we will see people following every type of diet and gaining weight. Actually what's funny, this is why every diet has its antagonist. You have vegan, then you have its opposite which is carnivore. You have keto which is zero carbs, then you have if it fits your macros where they're eating Pop-Tarts and gummy bears all day. Then you have fasters. People that do intermittent fasting. But then you have the eat every two hour crowd. So every diet has its own antagonist and its own opposite, but ironically, they all have results because it tells you energy balance, calories in, calories out. But then they also have people who follow the rules and don't lose any weight.

0:15:52.1 Jared Hamilton: For example, let's say I'll pick on keto. There are a lot of people who follow a keto diet and don't lose any weight 'cause they eat 4000 calories a day and keto food, or there's people who eat perfectly clean and organic. They won't touch anything that doesn't have an organic label on it. They won't touch it if it's processed, but they eat way too much food. They just eat in surplus. They eat 3000 calories a day. Well, it doesn't matter, that's organic and healthy food when you're eating too much of it. So what I'm teaching you to do is what you should be doing is eating the majority of your nutrition, your calories from better quality, whole, nutritious, real foods. We're not putting ethics with it. We're not saying healthy, unhealthy. I'm saying the majority of what you eat should be better quality, more nutritious, real foods, that's the majority of what you should be eating. But just because that's the majority of what you should be eating doesn't mean that you can't have things that are outside of that that's the more processed or having sugar or things like that. We just have to have in context. My favorite analogy is you probably do this really well with your money.

0:16:53.2 Jared Hamilton: You probably spend the majority of your money on responsible purchases. Your house, your lights, your car, paying off debt, saving some, your kids, Christmas gifts. You probably spend the majority of your money on that stuff, but then because you have a surplus or enough left over, you probably spend money on stupid shit you don't need. Another purse, going out to eat, Starbucks during the week, the newest iPhone, the new iPhone case 'cause you want it to match your outfit, another $30 water bottle, whatever it is. But it's fine because you spend the majority of your money on responsible purchases and you have enough extra, you spend a small percentage of your income on bullshit. We all do that. It's no different with food. You're gonna spend the majority of your calories, your intake on better quality, more nutritious, whole real foods 'cause we're adults. But just because that's where the majority is going, doesn't mean because you have extra, you have enough, you can spend a little bit of that on the stupid bullshit you don't need.

0:17:58.0 Jared Hamilton: Like if you wanna have ice cream, if you wanna have cake, if you wanna have cookies, if you wanna go get pizza. The other night, Monday night, Shelby and I had a random surprise date. We haven't talked or connected just 'cause we've been busy, so random surprise date. It's because I know how this game works, so I can bend the rules to my favor so I can go and have dinner with my wife, get ice cream or go out to eat, and it not affect my goals and it... 'Cause our lives revolve around food like most of yours do.

0:18:24.0 Jared Hamilton: So this is how we fix it. Let's talk about what moderation is, 'cause hopefully by now you're getting it. That's like, okay, I can have anything I want in moderation and still lose weight and get to where I wanna be. Da da da da da. Okay, so moderation. Here's what you have to understand when people say what is moderation? Actually what's funny is I was, what got me thinking about this concept, 'cause I was gonna record a solo episode today, but I wasn't quite sure to what to do it on. And I was, I made a post about this on my Instagram story because of this Instagram post going off. And my good friend Aram Grigorian, I just did a podcast with him, a few episodes ago. He said, I totally agree with you actually, hang, let me pull up in what his text, what his message to me said.

0:19:06.5 Jared Hamilton: 'Cause he had a good point. So because I made a post about how stupid people on the internet are because they're like, oh my gosh, sugar's bad, it's as addictive as drugs and da da da da. And he said, "I agree wholeheartedly, but who understands how to moderate, hyperpalatable foods?" And I go, you know what? That's a good point. That's a very good point. And that, so I, that's what we're talking about today is like tactics on how to moderate this. You can have anything you want, but if you've gone through life struggling with how to moderate yourself and how to control yourself around these foods and you have no bearing and it's either I restrict it all or I binge it all, one thing I need to do a better job of, like, we do this with our clients, but I don't talk about it enough with you guys.

0:19:49.1 Jared Hamilton: The community that is following here on some tactics on how to do this. So I'm gonna give you some of the ones that we give clients and stuff. 'Cause you have to understand moderation is context driven. There's no one size fits all answer for moderation. There's a few ideas, but you have to understand moderation is context driven, right? People get all upset when they see a really rich person buy a Lamborghini that's a half million dollars. And everyone's like, "Oh, how could you possibly spend that kind of money?" Or you see someone with like a $30,000 watch and people go, "Holy fuck, that's as much as my part-time job. How could you spend that on a watch?" I go, well it's 'cause it's context driven. That millionaire, like when, okay, like Bill Gates dude's a billionaire, of course he could go fucking buy a super yacht every day because he makes so much more than what that watch is.

0:20:38.9 Jared Hamilton: So it's all context driven. People freak out that like, oh my gosh, that cupcake is 300 calories. I'm like, yeah but your calorie intake is like 2,500 a day. If you made, let me put it in terms of money. If you made let's say $2,500 a day every single day ongoing, if you made $2,500 a day, a day, that is, hang on because I can't do math in my head to save my life. If you made $2,500 a day times 30 days, that's 75 grand a month. Okay? If you made $2,500 a day, are you worried about a $300 TV every single day you make 2,500 bucks? Are you worried about a $300 tv? Probably not. Because like I said, it's every day you make 2,500, of course you're not gonna worry about a $300 tv, right?

0:21:33.3 Jared Hamilton: Because context, it's the same thing with nutrition. People freak the fuck out about the calories in a piece of pizza or in an ice cream cone or whatever, but it's like, take a step back. It's context driven. Now, if you are, if you're eating the majority of your calories from Pop tarts and gummy bears, that's a different story because that's a little outta context. So this is when I, we talk about either 80-20 or the 90-10 rule. Like let's just say 80-20, 80% of your nutrition should come from better quality whole nutritious, real foods. But that 20% whatever the fuck you want. The thing that the numbers have to line up though, if your goal is to lose weight and you're consistently overeating, you're not gonna lose weight.

0:22:10.5 Jared Hamilton: But if you're, if let's say you're, just to make numbers easy, let's say you're eating 2000 calories a day and you eat the majority of that, you eat the majority of that. Let me just, what's 80% of 2000? Let's see. 80... 'Cause I know I'm gonna mess this up if I just do it in my head, 80% of 2000, 1600. So if you're eating 2000 calories a day in 1600 of it is really good food that makes you feel good, that's high. That your body agrees with, that's health. That's, that's more healthy and nutritious. Those 400 calories have the fucking cupcakes. It doesn't matter. I'm giving you permission, okay? Like, that's like 80-20, a great example of it, okay? A common thing with our clients is well tell them every single day have three to 500 calories of whatever the fuck you want. Just make it work in your numbers. If you want that ice cream cone, cool, make it work in your numbers.

0:23:03.7 Jared Hamilton: But think about you think about having like the idea of eat whatever you want, three to 500 calories a day of whatever you want. This is where a lot of people go wrong. They go, no, I have to be strict during the weeks, and then they lose it on the weekends. I bet most a lot of you listening to this do have done this or might do this still, on Monday you're like, okay, diet restarts I'm being good on Monday and then Tuesday, Wednesday you're like, fuck, cookies sound really good, I'd like to have cookies. No, I'm being good. Whatever that fucking means. You say, no, I'm being good. And then now that craving's getting stronger, instead of having the two fucking cookies, you said, no, I'm being good.

0:23:41.5 Jared Hamilton: Thursday you're like, no, I'm like, made it all the way to Thursday. I haven't had my cookies. Fuck I really want cookies though. No, I'm being good I don't need them. I hate when people say that I don't need them. You don't need two kidneys either. You only need one. You don't even need taste buds or eyesight. But those are pretty dope to have. You don't need makeup or tv, but you, we, it's nice to have those, right? So stop saying I don't need them. But then Friday you're like, oh my gosh, I could do anything for cookies. Saturday you're ready to steal them from children. And then you eventually go, okay, I'm gonna try to have it. Fuck it, I'm an all or nothing person and you have the whole sleeve or the whole pack of Oreos, then you feel guilty about it all week and then Monday rolls around, you go, okay, I'm being really good, I'm not gonna do that again. Lather, rinse, repeat.

0:24:20.8 Jared Hamilton: You let that craving build up. But what would've happened, this is what would've happened if on Monday or Tuesday you're like, fuck, I could really, cookies sound really good. You would've had two Oreos, three Oreos, which is like 150 calories if that 175 calories and your craving would've been satisfied, boom. And then you would've gone away. A lot of people think this is where a lot of people right about now, say, well, Jared, no, once I start, I can't stop. That's because that's the pattern you've taught yourself and I'm gonna show you how to undo that. But when you say, oh, once I start, I can't stop. Once I have a little, I have to have a lot. That is number one a story you've sold yourself on. It's actually not true at all.

0:24:58.2 Jared Hamilton: Once you start, you can't stop that as a story. That's an identity. That's like internal prophecy you have sold yourself on. So from a neural tran... Or from a neural pathway standpoint in your brain, of course you're gonna do that 'cause that's the old familiar, that's what you've always done. But we have to retrain that part of your brain. So it's like if you're thirsty, you drink water, your thirst is clenched, you're not like, oh, we go to binge water and you just fucking drown yourself. No, you're thirsty. You have a craving for water, you're thirsty, you drink the water, your thirst is quenched, you're good. Well, why can't we do that with food then? We can. But because of your history, that's where we get into trouble because of what you've done your whole life and how much you've struggled with it, it just keeps repeating that same cycle. So this, but we're gonna fix that.

0:25:40.5 Jared Hamilton: We need to establish though, first what moderation means for you. For some people that's just giving it a that's just giving it a boundary for you. Because if you have a relationship, an issue with your relationship with food, it's no different than the, an issue with a relationship with a person. If you have an ill relationship with a person that has some baggage, you need to put up boundaries, how you communicate when you communicate things like that. Boundaries with people are dope. Well, if you have a relationship with food issue, you need to just put certain boundaries in place. But if I have an issue with someone, if I have an issue with someone and I need to put up boundaries around in certain areas I can't, but I wanna fix it, I can't shut them off and expect those issues to get fixed.

0:26:18.9 Jared Hamilton: Part of fixing a relationship with a person is communication, is healing, is all these different parts. It's no different with food. But if you have this horrible relationship with food and you like can't eat, control yourself around Oreos, binging on Oreos, and then restricting Oreos is just gonna keep the issue, you have to heal that relationship with the food. So we need to establish the boundaries. So boundaries as in what moderation looks like for some of you, it maybe say 80-20 done. For some of you it may be, I'm going to literally have every single day a Klondike bar or every day I'm gonna have like whatever. For some of you that's like, I'm gonna stop waiting until the weekend to satisfy my cravings. But give it a number, give it a quantifiable thing of this is the plan.

0:26:57.3 Jared Hamilton: I'm gonna teach you what I call the gas station method, which is what we have our clients do that works the wonders. For some of you, that's a calorie number that could be saying, all right, every day I'm gonna find three to 500 calories in my numbers to have whatever I want. I'm gonna have, even if you start with a hundred calories, like I'm gonna have a hundred calorie rice crispy treat every day just to work on this. Because the problem is you have because your brain gravitates to what's familiar. It's why the thought of doing this work is probably terrifying for some of you. So what happens is, if that's what you've always done, anything other than that, your brain is scared of the thought of eating these foods every day fuck is terrifying. But this is why we have to do it is because we need to give your brain a new familiar, a new reality.

0:27:37.8 Jared Hamilton: It's almost like if you avoid, if you're scared of heights and you avoid something tall, the fear of heights is always gonna be there. The only way the, or the fear, the reason fear getting over the fear of heights and facing it fixes it is because you face the fear and you don't die. And your brain goes, oh, it has a new reality. It goes, I thought we'd die. I guess we're wrong. Cool. And then your fear of heights is gone. It's no different here. This is how we're able to fix fear around foods so quickly with our clients. Because if you avoid food forever, it's gonna, and these issues are gonna stay there. But then we'll have them eat their favorite food every day in moderation. They lose weight from that because they're in a calorie deficit. Then all of a sudden the brain goes, oh, I guess this wasn't so bad after all.

0:28:16.4 Jared Hamilton: Then and this is how we're able to end years of binge-eating in months, if not weeks. You have to set boundaries around these foods to make sure that you're following the plan. Okay? Now you may be saying, Jared, once I start, I can't stop. Here's what we need to do. 'Cause here's what most coaches and most amateurs do, when you struggle with the food stuff, nine times outta 10, they go, well clear the trigger foods out of the house. Number one, calling the food a trigger food is not helping this food relationship problem that you have. It would be like me calling my wife a bitch every day. "Hey bitch, what's up?" "Hey bitch, how was your day?" And then expecting us to have a great relationship, like it's not gonna work because we have meanings with names. So if you say these chips, cookies and brownies are my trigger foods, you're literally reinforcing the fucked up behavior.

0:29:05.5 Jared Hamilton: Be like me trying to fix the relationship with my wife and saying, "Hey bitch, how are you?" "Hey bitch, how was your day?" It's gonna cause problems because when we name things and label things, we have meanings and feelings around them. So food is just food, food is neutral, okay? But what most people do is they continue to label the foods these terrible names like cheat food, trigger food, whatever. Stop doing that. But then they say, get all the foods out of the house. Well that's great, but then that's most people's endgame. They get, eliminate all the temptations out of your house. Cool. I'm a fan of that as step one. But we have to reintegrate these foods back into your diet on your watch. This is the part most people miss. Most coaches are fits bows or fit pros say, oh, just get the trigger foods out of the house and then you're good.

0:29:50.3 Jared Hamilton: What happens when you go to the barbecue? What happens when your kids want chips? What happens when you go on date night? This is where it becomes problematic because you never, you got rid of the problem. You like slid it under the rug, you never actually fixed it or healed through it. So this is where you need to put the control completely back in your seat, in your pocket. What we teach clients is what we call the gas station method. So what the gas station method looks like is step one, you clear all the foods that you're struggling with out of the house. Because this way, if you can't, if it's gonna be hard to heal through this, if you still have these little relapses and you wake up in pizza crust all over the floor or you are, you just raided the pantry again because we have to give your brain a new exposure to the control that you're lacking, okay?

0:30:36.0 Jared Hamilton: That's the problem. It's because your brain doesn't have any, your brain assumes if it's in the past, it's tried and true. And if every time you've tried to do this before, you always end up binge-eating, it's nothing. It's no wonder your brain believes once I start, I can't stop. We have to give your brain a new reality and new evidence that you do have control. So here's how we fix this. You're gonna go to the, you're gonna clear the house of all the stuff, the chips, the cookies, the cakes, all that temporarily. Then what you're gonna do is every single day, every single day, do not, I'm not talking about just when you crave it, none of this work. I'm telling you this is intervention shit. Every day you're going to go to the gas station and buy a single size serving of whatever the food that you're struggling with is.

0:31:14.3 Jared Hamilton: You're not buying the family size bag of chips, you're buying the two pack of cookies. You're buying the single serving donut, you're buying the vending machine size bag of chips that's 170 calories. You're buying the 300 calorie candy bar. The beautiful thing is about the day and age in which we live is you can buy single size servings of literally anything. I saw the store the other day pint, like the pints of Ben and Jerry's that are 1200 calories. They had these little 200 calorie, little mini tubs of them that are like two bites worth.

0:31:41.5 Jared Hamilton: You can do this with any food that you struggle with, single serving pizza, slices of pizza, whatever it is, you're gonna go to the buy the thing, don't eat it yet, bring it home, then eat it because you know what's gonna happen upstairs in your brain neurologically, your brain's gonna go, oh shit, here she goes, she's gonna binge on it. She's eating the pizza. 'Cause your brain doesn't know you bought just one. It thinks you have the whole fucking pizza or the whole family size bag of chips and you're eating the food that was triggering, that may be triggering for you right now. And you eat it and your brain's like, oh shit, here we go. And then all of a sudden there's nothing to binge on. If you literally got the vending machine sized bag of chips, it's this big, it's teeny tiny and you eat that in your house, your brain's like we always binge. Why isn't she binge-eating? You can't binge on what's not there. Now if you, this is why I'm not having you go buy the family-sized bag of chips 'cause then you'll smash the whole thing.

0:32:33.3 Jared Hamilton: I'm making it quite literally impossible to binge on what's not there. You're buying the single size candy bar, you're bringing it home. Eat the single size candy bar. Your brain's like, ah, how are we having this control? Your brain doesn't know that it doesn't have the whole box there, but your brain is going, we ate one candy bar and didn't binge on five. We ate one little bag, I'm outta chips and not the whole thing. We ate two cookies and not a whole sleeve of cookies, but you're gonna do this every single fucking day for the next month. What's gonna happen is your brain's gonna go, we had chocolate every day and didn't binge once or we had chips every single day and didn't binge once. We had pizza every single day and I didn't fall off the rocker once. So your brain is gonna be exposed to this new level of control that you didn't realize you had.

0:33:21.7 Jared Hamilton: But then number two, you're gonna lose weight because all this is within a calorie deficit. Not binge-eating is a hell of a calorie deficit. And what's gonna happen? You're gonna do all that and you brain's gonna, and you're gonna lose weight by eating the foods that you struggled with and then all of a sudden your brain's gonna go, oh, I get it. It's like the fear heights thing. Once you jump outta the plane land, your brain goes, oh, guess we're not scared anymore. Oh, I get it. That's literally what happens all the time when we do this with clients. But this is what structure around these things look like is if you know right now you can't control yourself around these foods, we need to get you to have control. So then once you do that and you're like, okay, cool, I'm getting the gas station thing, this is when we may start to incorporate, okay, let's have, let's buy a box of the vending machine's chips. Now you just get one. You're not allowed to have two, just one. You may go get a box of chocolate bars, you can only have one.

0:34:11.0 Jared Hamilton: And what we're doing is we're building on this because like any other relationship, like with a person as it heals, you can start to take boundaries down. You can start to remove some and manipulate it. It's the same thing with food, but we have to formulate a boundary and what moderation means. The problem is a lot of you guys that are struggling don't have a line in the sand. You go, "oh, I'm gonna be more mindful." What the fuck does that mean versus you say, "I'm going to have one mini bag of chips." "I'm going to have one candy bar," "I'm going to have two Oreos." This way you have a line in the sand. Now I have in my notes to talk about this other piece.

0:34:47.3 Jared Hamilton: Now for those of you, this is, here's another example of some boundaries. Some of you listening to this may be going, "oh, I have a husband and kids, I can't just get rid of all that stuff." Cool. Well now what we do for our clients in that situation, those are your husband and kids snacks. Those aren't your snacks, that's your husband and kids' chips. Those aren't your chips, those are their candy bars, not your candy bars. Well, don't eat their food. Now you have to go out and get yours, right? Because again, if you're struggling with like, I can't start in, I can't because if you can just go, oh, Jared, you're saying I just eat one and call it a day and don't eat the rest, bet do that. I'm talking to you. If you're like, no, if I have the big bag of candy from Halloween, I literally can't just have two pieces. I literally just get in there and eat the whole thing.

0:35:32.9 Jared Hamilton: We're talking to... Now I'm talking to you, if that's you, this and you're like, I can't just, if it's in the house, I have to eat it. This is where, number one, if your husband and kids won't support you while you're healing your relationship with food and you're like, "no, I have to have that stuff in the house for them," then your new rule is that's their, that is their candy, that's their snacks, that's their pantry. You don't eat their crackers, don't eat their cookies. Take a fucking Sharpie, kids, husband, whatever, if mom, you or dad, you, whoever you are, if you want to have those, go to the gas station and get the single size serving come home and eat it. Because the problem is, most people who have these issues around food and can't control themselves, were finding ways to validate all the bad decisions.

0:36:24.6 Jared Hamilton: "Oh, well I can't do that because I have husband and kids." You ever ask them for the support, be like, "Hey, I'm working on fixing this. Are you guys cool if I cleared the pantry of everything for the next month and then I'll put it all back," right? Ask, but most people aren't willing to have that conversation or we're finding ways to not even try. We're like, "Oh, well I have a husband in this. Well I can't do that." Well, like, yeah you can. Okay, that's theirs. Now you go to the gas station, things like that. We have to put boundaries around these things to help work through this and heal through this. Or if you're really struggling, because here's the thing, the other piece of this, this, I'm gonna sound like an asshole, but I don't mean it like that I mean this with love. Most people give up their personal power just because they struggle.

0:37:00.1 Jared Hamilton: A lot of people say, "Jared, once I start, I can't stop." I go, is it really that or are you just giving in because it's hard? What I mean by that is, what if someone, what if an ultimatum happened? What if someone says, Hey, what if for some reason a really weird serial killer came into your house and lived there and said, Hey, if you have more than two Oreos, I'm going to kill your entire family. All of a sudden you'd find this new level of self-control that you've never had before, right? Or if, let's say I decided to run a contest. Let's say I'm talking to you. If you're listening to this and you're like, once I start, I can't stop, I go, well, if you do, I'm gonna give you a hundred thousand dollars. Well, all of a sudden you'd probably find this new level of self-control you've never had before. Well, it's always been there, but does it really take me bribing you to make that come out? Or does it really take like the survival of your family for that to come out?

0:37:51.0 Jared Hamilton: Most people struggle with something, then they adopt this identity of helplessness or they they adopt this identity of a lost course or oh, I'm, I've got an addictive personality and so I've gotta eat that. No, that's not, none of that's true. Oh, sugar is the same as drugs it's just as addictive. No if that were the case, you would binge-eat on honey, to be honest, not ice cream, like per science [chuckle] and stuff, you'd be doing lines of table sugar, not just because you struggle with muffins. You see?

0:38:17.9 Jared Hamilton: You have to understand this is part of the game of how we have to fix this. These are some tactics that I wanted to give you on how you can tangibly go, okay, how do I not spiral line of control around these foods? 'Cause like I said in the beginning, the more you avoid these foods, the more you restrict these foods, the more you're gonna binge on them, the more you're gonna keep this fucked up relationship with these foods. And here's the hard part. Your kids are watching every move you make with the food stuff your kids are watching and they're emulating. This is how generational bullshit gets passed down. Not only are they watching, but then every time you do this back and forth, you like gain weight, lose weight, gain weight, lose weight, start, do well, fall off, start well fall off, you're making, you're fucking up your metabolism, number one. But then mentally you're making it harder to lose the weight the next time. Because every day, every decision you make and every thing you do and every result you get is momentum either negatively or positively.

0:39:09.5 Jared Hamilton: Every time you gain the weight back or every day you start well and fuck it all up, all these different things, then you're ingraining that behavior psychologically into your subconscious, which is dangerous. This is why most people will take their struggles to their grave unless they get third party help, right? That's what we're talking about. So this is how we fix this, sorry, my left contact is being weird. If you see me squinting at my notes. Here's the other part I think we need to talk about. It's supposed to be uncomfortable because you're going against old conditioning.

0:39:38.9 Jared Hamilton: When you are fixing your relationship with food and putting these boundaries in place around these things, it's supposed to suck. It's not gonna be, it's like, yeah, it's not gonna be unbearable For some people it might be, but it's not supposed to be comfortable. We've, you're, I mean we're, you're literally going against years or decades of old conditioning. So it's almost like putting on someone else's clothes. It's like if you were a dog petting you the wrong way, it's just gonna feel awkward because it goes against what you've been used to. Your, again, your brain is only about self preservation, not happiness. Your brain would rather keep you in struggle and suffering 'cause at least it feels like home and it's familiar. So at least it's predictable versus the thought of having freedom around food is like it stove is hot, we don't touch that. But this is the only way to fix this. Okay?

0:40:24.5 Jared Hamilton: And here's the thing. If you can't do this, if you're like, if I told you all this and you're just like, holy shit, there's no way I can A, do that. There's no, or B, there's no way I can do that on my own. I know I will spiral. I know I'll mess that up. Or if you don't want to go on this journey by yourself with this, this is literally one of the first things that we do with people, with our clients inside one-on-one coaching. We literally walk through all of this with our clients, hold them accountable, keep them calm, keep everything okay during all of this. Like the podcast is called Dieting From the Inside Out. Well, the very first stage of coaching is called Dieting From the Inside Out because this is kind of shit, this stuff right here is one of the very first things that we work with people and fix right out the gate when we coach them. Because if you can't fix this, you'll never lose weight, let alone keep it off ever.

0:41:08.3 Jared Hamilton: You'll lose 10 pounds and gain 20 back. This is why you're not where you want to be. Because if we're not addressing this deep inner game shit, this is why every house has a foundation. It's because without a foundation, the house crumbles. This is the kind of stuff that's your foundation, your relationship with food, your relationship with yourself, your habits, your triggers, your identity, your mentalities. These are all the control you have around food. This is all the foundation of who you are. So if your foundation is fucked, your results are gonna be fucked. To put it bluntly, this is why we like most people need to quit white knuckling through weight loss because they suck at this stuff and they go, oh, I suck at this, I'm just gonna try to work harder, eat less, move more.

0:41:47.7 Jared Hamilton: Like does fat loss come down to eat less, move more? Yeah, that's the children's coloring book of fat loss. But this kind of shit, your relationship with food, binge-eating, emotionally eating, not being able to control yourself, your identity. These things are stopping you from eating less and moving more. We have to fix these things first. And if you don't wanna go on this journey by yourself, you don't wanna have to think about it back and forth and make all these decisions for yourself, or you wanna be held accountable or you need to be held accountable or you need a higher level of support. This is what one-on-one coaching is about. And this is the very first thing that we do inside coaching. So we make weight loss way easier.

0:42:21.2 Jared Hamilton: So if that's something that you want, I'll leave a link below where you can, where we can talk about the possibility of coaching, there's a link below where you can apply for coaching. Get on our calendar. That way we can even see if this is the right fit to see if you're ready for this and to see if you're a good fit for how we do our thing. But that's what I would offer you if you don't wanna go... If you, if I said all this and you're like, oh, that's so simple and run with it, run with it. Literally go crush it. But if you're like, I don't think I can do that on my own, I don't think I have the self control to even do that. I don't think I can do that without being an anxious mess, then I would 100% say apply for coaching so we can end this bullshit and end the struggle that you have right now. But otherwise, that's literally it.

0:42:57.9 Jared Hamilton: These are the habits and tactics that you can implement right now to learn moderation, to not spiral out of control with food and to never struggle with this stuff ever again. That's how to do it. You have to decide, define what moderation is for you and develop a plan the boundaries around food that will give you a whole bunch of options. And that's how to do it. And then you put time with it, and consistency with it, and then over time you're rewriting the neural pathways in your brain and at that point it's game over. So, and that's how we do it with clients. That's why it works so well, and that's exactly how to do it. I literally just gave you the blueprint, gave you the secret, but the problem is I'll be just totally real, there's only gonna be like one or two of you motherfuckers that are actually gonna do it. 'Cause this is hard.

0:43:36.8 Jared Hamilton: You're literally going against your subconscious and old conditioning. The vast majority of you are not gonna do it. You're gonna go, yeah, that sounds good, and go back to your bullshit because it's easier. Again, that's how sabotage works. This is why most people, and I'm so like as you're listening to this, it could be you. This is why most people will take their struggles to their grave and never, never get on the other side of this. It's because you've spent most of your life struggling. So your subconscious has years on you. It's why it always seems to win is because fighting the "old self", fighting, sabotage, fighting the old conditioning, the uncomfortable stuff is similar to fighting your evil clone that only comes out when you're sleeping because 90% of your day is subconscious. But imagine fighting your evil clone who knows everything about you, knows your ticks, knows your weaknesses, knows where everything is at, but they only come out to fight you when you're asleep.

0:44:32.6 Jared Hamilton: It makes it almost damn near impossible to win. But that's why most people will diet for decades. They'll struggle for years. And I hate to see it, it's literally why we coach. It's why I built this entire company and I put out all this content is 'cause I want to stop all of it because that, that's the crazy thing is we can stop all of this in just a matter of months. I don't like, I just, the last podcast episode we did, it was a lady named Lynn. Lynn struggled for 60 years and we fixed it in four months. Fuck if that's not fast progress, I don't know what is, but this is how to do it. So if you wanna do it on your own, go have you have at it.

0:45:06.7 Jared Hamilton: But if you don't think you can or if you're worried about it, if the thought of adding this stuff back, the eating the way this way scares you or makes you concerned, fuck, then I would apply for coaching that way we can end this right now. But otherwise, I'm always here if you need anything, I'm always an Instagram DM away or an email away. All that contacting info is below, before I let you go, be sure to number one, subscribe to the show. That way you know, whenever a new episode's coming out because I'm pumping out the best content, getting the best guests and I'm keeping this thing rolling. So be sure to subscribe to the show. Be sure to subscribe. Wow, words are hard. Be sure to subscribe to the YouTube because we have all interviews there now as well.

0:45:46.5 Jared Hamilton: Go check out the podcast website, dietingfromtheinsideout.com. We have the whole blog there, like I said, if you do wanna apply for coaching and see if this is a good fit to end all this struggle forever, there's a link below. And if you are not in my Fat Loss Simplified Facebook group where I have an amazing community of people that are working through this stuff as well, you'll want to join that. That way you have a home base where you're not alone. And then I'll also throw below the link for my free course. I do have a course called the Fat Loss Checklist that will, it's a little more surface level. This is deep, deep stuff, but the Fat Loss Checklist is a little more surface level on how to start getting rolling with this weight loss stuff. But otherwise, that's really it. So otherwise, I appreciate the fuck out of you. Thank you so much for being here. I'll talk to you next time. See you.

Nothing is Inherently Bad:

Most people avoid certain foods because they think they are inherently bad or unhealthy—but nothing is inherently bad in and of itself.

It’s the dose that makes poison lethal.

You can take anything great and have too much of it—and you can take anything bad and have small enough doses that it doesn't do any harm.

I made a post recently, where I said, “The fact that it's almost 2024 and people still think certain foods are bad is mind-boggling to me. No food is bad. You can still eat literally whatever you want and lose weight if it's in moderation and not eaten like an asshole. Take that ‘sugar is bad’ shit back to the 1950s.”

You can eat sugar in moderation and lose weight, feel better, live longer, and your health markers will improve.

I’m not suggesting that people go and eat nothing but sugar, nothing but processed foods, just because they fit in your calories.

I’m saying we need to make this practical.

A diet of zero sugar, zero processed foods, and zero refined foods may be “optimal,” but it’s not practical.

If optimal is not practical, it’s no longer optimal.

You don’t need to be black or white and cut out all these foods. It’s not practical and it's not needed.

People often default to extremism when they have control issues because each end of the spectrum takes the least amount of effort.

For example, people will say they can’t just have 2 Oreos—they either eat them all or cut them out completely.

Well, it takes the least amount of effort and thought process in the moment to go, “No, I can't ever have these ever again,” and cut them out of your life.

But that's not practical.

On the other hand, it takes literally zero effort to go and smash the whole pack.

It takes a lot of discipline, self-control, and thoughtfulness to have 2 and then put the package back.

People go to the extremism mentality when they are trying to validate bad decisions, weaknesses, or struggles.

This is why you have to diet from the inside out.

Could you lose weight by being really rigid?

Sure, but what happens when you can’t take it anymore?

You spiral out of control and gain your weight back.

Being really rigid isn’t going to help you.

You can literally eat anything you want and still lose weight, assuming it's within your calorie deficit and all the other things are equal.

If you're still strength training, your protein is equated, and you're in a calorie deficit, you will lose weight.

What Causes Weight Gain:

Overeating.

At the end of the day, eating more calories than what your body is burning causes you to gain weight.

This is why you will see people follow every type of diet and gain weight.

If you think about it, every diet has its antagonist, like vegan and carnivore, or keto and “If It Fits Your Macros”.

All of these diets can work, but all of these diets have people who follow the rules and don’t lose any weight.

Let’s take keto, for example: there are a lot of people who eat keto but don’t lose any weight because they are eating like 4000 calories a day.

You could be eating all organic, no processed food, but it doesn’t matter if you are eating only “healthy” foods if you’re eating way too much of it.

Now, the majority of your calories should be coming from higher quality, nutrient-dense, real foods.

BUT

Just because that’s the majority doesn’t mean you can’t have things outside of that—the more processed sugary foods, things like that.

What Moderation Is:

Moderation is context driven. There is no one size fits all.

People freak out about the calories in a single piece of pizza or some ice cream, but it’s context-driven.

Let’s put it in terms of money:

If you made $2,500 a day, would you worry about a $300 TV?

Probably not.

It’s the same with nutrition.

This is when we talk about 80/20 or 90/10 rules.

If you eat 80% of your calories from nutritious, real foods, then the other 20% can be whatever you want.

The numbers have to line up, though. If you are consistently overeating, you are not going to lose weight.

We tell our clients to have 300-500 calories of whatever they want.

Over-restriction is where a lot of people go wrong.

Instead of just having the two cookies they say, “No, I’m being good”—whatever that means—and then at the end of the week when they can’t stand the deprivation anymore they say, “I’m an all or nothing person,” eat the whole pack of Oreos, and start over Monday.

Lather, rinse, repeat.

If you just have the two cookies, your craving would be satisfied and it will go away.

I know some of you may be thinking that once you start, you can’t stop—but that’s a pattern you‘ve taught yourself.

You can undo that.

You need to put up boundaries.

If you have a food relationship issue, you just need to put certain boundaries into place. Then, you can heal that relationship.

Start with moderation like the 80/20 rule or having a Klondike Bar every single day—it could be a number of calories. Give yourself a number and a quantifiable plan.

A lot of coaches and people will go wrong here because they will say, “Get all the trigger foods out of the house.”

First, stop labeling foods like that.

Second, that’s fine as a first step, but what most people miss is that we have to reintegrate these foods.

Because what happens when you go out on date night or out to a barbeque? Well, you never fixed the relationship with that food.

You need to put control back in your hands.

The “Gas Station Method”

I like to teach clients what I call the “Gas Station Method.”

First, we clear all of the foods you’re struggling with out of the house. We are going to give your brain new exposure to the control it lacks.

Next, EVERY SINGLE DAY you go to the gas station and buy a single serving of whatever food it is you’re struggling with. This could be a single slice of pizza, the 170-calorie bag of chips, a two-pack of cookies, anything.

You can find whatever you want in a single serving. I saw these little, mini 200-calorie tubs of Ben & Jerry’s at the gas station the other day. They have literally everything available these days.

Now the important part: don’t eat it yet. Go home and eat it there.

You can’t binge on what’s not there.

Your brain will go, “How are we having this control?”

Your brain doesn’t know that you bought a single serving. It just knows that you ate one candy bar and not 5.

You’re going to do this every single day for a month and your brain is going to be exposed to this new level of control that you didn’t realize you had—and you’re going to lose weight because not binge eating is a hell of a calorie deficit.

Once you get this down, we will move on to getting a box of single-serving chips/chocolate bars/whatever—but you’re only allowed to have one. We are building on this.

If you “have to keep this stuff in the house” because you live with other people—you have a significant other and/or kids—well that’s their food. That’s their chips and their candy.

You have to go to the gas station and get your own snacks.

You can take a Sharpie and label their food if you need.

You don’t eat their snacks.

Most people give up their personal power because they struggle. They adopt this identity of helplessness or of a lost cause.

The more you avoid these foods, the more you restrict these foods, the more you’re going to binge on these foods, and the more you’re going to keep the fucked up relationship with these foods.

Every time you do this back-and-forth of gain weight, lose weight, gain weight, lose weight, you’re fucking up your metabolism and you’re making it harder to lose weight the next time because you’re ingraining that behavior into your subconscious.

When you are fixing your relationship with food, it’s going to be uncomfortable because you’re going against old conditioning.

Now, if you’re listening to this and you’re like, “Holy shit I cannot do that,” this is where we start in our coaching program.

The podcast is called Dieting From the Inside Out and the first stage of coaching is called Dieting From The Inside Out.

We literally walk our clients through this because if we aren’t addressing the inner game, if we aren’t building a good foundation—the results won’t be sustainable.

If I said all this and you're like, “Oh, that's so simple,” run with it and go crush it.

If you're like, “I don't think I can do that on my own. I don't think I have the self-control to even do that. I don't think I can do that without being an anxious mess,” then I would 100% say to apply for coaching so we can end this bullshit and in the struggle that you have right now.

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