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Stop over- eatingWorkbookBrooke Castillo Master Coach Instructor


Welcome to The Stop Overeating Workshop!I’m your teacher, Brooke Castillo. I’m a Master Certified Weight Coach

Instructor, but more importantly, I am someone who is now free of the cycle

of overeating, overweight hell.

This course is almost everything I have learned and tried as it pertains to

weight loss.

I created this book of “notes” for you based on what I will be presenting.

Feel free to add your own insights and ideas based on what I say, but this will

give you the main points that I will be covering throughout the workshop.

It’s a ton of information, so I hope you will find these organized notes helpful.

Let’s Begin.


Overeating Workshop OverviewTopic 1: What is the problem and how did we get here?

The past 30 years have created overhunger and overdesire

1. Cultural/industry

2. Psychological

3. Neurobiological

4. Hormonal

Topic 2: Solving Overhunger

1. Identify and utilize physiological hunger vs. withdrawal and cravings

2. Understand hormones to understand hunger

3. Use food to balance hormones - food lists

4. Sugar and flour and transfats

5. Protocol with major fuel source: body fat

6. Fat adaptation

7. Intermittent fasting - never snacking

8. Hunger as a tool


Topic 3: Solving Overdesire

1. Desire and pleasure

2. Understanding willpower, now appeal, and delay

3. Allowing and processing urges and feelings

4. Embracing discomfort

5. Decisions ahead with prefrontal cortex

6. Meditation

7. Creating comfort

8. Well-being vs. Pleasure

9. Commitment

10. Future focusing

11. Thinking

12. Exceptions

The solution is to reduce hunger and desire to natural states so you can weigh

your natural weight.

The way we do that is by eliminating sugar and flour, planning meals for fuel,

and doing the coaching work on what remains.


Topic 1: What is the problem and how did we get here?

The past 30 years have created overhunger and overdesire

1. Cultural/ industry

2. Psychological

3. Neurobiological

4. Hormonal


Cultural 1 IndustryAncel Keys vs. John Yudkin

Seven (22) Country Study (fat intake, cholesterol and heart disease)

McGovern Report (less fat, more starches)

1977 Dietary Guidelines (Not One Clinical Trial!)

Low Fat Craze (Doubled the obesity population)

Increase in sugar/flower consumption

Increase in packaged, low fat, high sugar/flour foods. (Snackwells)

Decrease in fat consumption.

In 1997, Ancel Keys, the scientist whose theories about dietary cholesterol

and heart disease first warned Americans away from meat and eggs,

acknowledged, “There’s no connection whatsoever between cholesterol in food

and cholesterol in the blood. None. And we’ve known that all along.”


Two recent comprehensive meta-analyses indicate that saturated fat is

not linked to heart disease: 28, 29. In fact, in a definitive review of forty-

eight clinical trials, with over sixty-five thousand participants, the reduction

or modification of dietary fat had no effect on mortality, cardiovascular

mortality, heart attacks, stroke, cancer, or diabetes.

28. Chowdhury R, Warnakula S, Kunutsor S, Crowe F, Ward HA, Johnson L,

et al. Association of Dietary, Circulating, and Supplement Fatty Acids With

Coronary Risk. Ann Intern Med. 2014 Mar 18;160(6):398-407.

29. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate,

and cardiovascular disease. Am J Clin Nutr. 2010 Mar 1;91(3):502-9.

30. Hooper L, Summerbell CD, Thompson R, Sills D, Roberts FG, Moore H, et al.

Reduced or modified dietary fat for preventing cardiovascular disease. In: The

Cochrane Collaboration, Hooper L, editors. Cochrane Database of Systematic

Reviews [Internet]. Chichester, UK: John Wiley & Sons, Ltd; 2011 [cited 2013

May 29]. Available from: http://doi.wiley.com/10.1002/14651858.CD002137.

pub2

http://doi.wiley.com/10.1002/14651858.CD002137.pub2

http://doi.wiley.com/10.1002/14651858.CD002137.pub2


PsychologicalWe were never taught to manage our emotions.

We don’t know how to cope.

We are in an evolutionary transition based on the motivational triad, from

seeking pleasure, avoiding pain, and reducing effort to its complete opposite.

All of the food marketing in our country is based on taking advantage of our

desire for pleasure with the least amount of effort.

Food portions.

All entertainment and events include large amounts of food.

We have come to believe it is perfectly normal to overeat.

Three meals a day, snacks and entertainment.

Overeating has become a way to avoid pain, seek pleasure.

It’s an acceptable buffer.


NeurobiologicalOur brains are designed to be rewarded for life-preserving activities.

Food provides that reward in the form of serotonin/dopamine/desire.

All of the cues around food create neural-pathways that remind us how

important it is to get it again and repeat.

When you concentrate and refine food, you concentrate that response in the

brain.

This leads your brain to believe that concentrated foods are much more

important to keep eating than they really are.

Dopamine creates more and more desire for the food. But as we eat it, the

flood of dopamine down regulates the receptors. This perpetuates the desire.

The more you do something and the more you practice something, the

stronger that neural pathway becomes. Eventually we get so good at it that

it becomes an unconscious habit delegated to our unconscious brain.


This is why we often feel out of control and as if we are eating against our

own will. (This is never true, it just feels that way sometimes.)

Our brains are “plastic”. We can change these ingrained pathways by replacing

them with new ones and interrupting the old ones by changing action and

denying reward.


HormonesThere are three main hormones to consider when it comes to weight gain and

weight loss.

The most important hormone is insulin.

The obesity epidemic is caused by too much insulin in the blood.

Insulin is a storage hormone, so whenever it is elevated in the blood, the body

cannot burn or utilize fat as fuel.

Insulin, insulin resistance and diabetes have skyrocketed with the increase in

consumption of high sugar and high starch foods.

Insulin also affects the presence and effectiveness of ghrelin and leptin.

Leptin is the hormone that lets us know we are full and don’t need more

food. It also lets us know it’s time to move. It is blocked at the brain by an

excess of insulin.

Ghrelin lets us know when we are hungry and no longer hungry. It is

negatively affected by concentrated food because it doesn’t recognize the

caloric intake. Example: A 300 calorie coke.


Topic 2: Solving Overhunger1. Identify and utilize physiological hunger vs. withdrawal and cravings

2. Understand hormones to understand hunger

3. Use food to balance hormones - food Lists

4. Sugar and flour and transfats

5. Protocol with major fuel source: body fat

6. Fat adaptation

7. Intermittent fasting - never snacking

8. Hunger as a tool


Physical Hunger vs Withdrawal vs. Cravings vs. Emotions

Physical hunger is a sensation you get in waves gradually.

Cravings is a desire for a specific food or type of food.

Withdrawal is the sensation mentally and physically from lack of sugar.

Emotions are vibrations caused by thoughts.


Hormones and HungerWhen you get hungry normally it will come on as a wave and then retreat

again. If you don’t eat right away, your body will access fat storage for fuel.

If you have too much insulin in your blood, your body will be unable to access

fat stores and will get hungrier.

When you have too much insulin in your blood, it blocks Leptin. Leptin is what

lets your brain know you are full. It lets your brain know you have plenty of

fat storage and don’t need to keep eating all the time.

Ghrelin lets you know when you are hungry and when to stop being hungry.

It works within the volume and fat within the food you eat. Eating lots of

refined food keeps ghrelin from working properly.


Balancing HormonesThe goal is to keep insulin as low as possible.

Insulin is raised every time we eat.

Insulin drops when we aren’t eating.

Insulin is artificially raised when we eat sugar and flour.

Insulin is in response to any large glucose response in the blood.

Liquid sugar in soda is one of the main culprits in insulin excess.

By eating little to no sugar and flour insulin drops dramatically.

By eating less often we give a chance for insulin to drop and for insulin to

re-sensitize, leptin to start working and ghrelin to adjust.

Vegetables as a Priority

Fat

Limited Protein (protein gluconeogenesis can cause insulin)

Limited Grains

Hunger needs to re-balance with hormones.


VegetablesBok choy

Broccoli

Lettuce

Green beans

Brussels sprouts

Dandelion greens

Broccoli rabe

Cabbage

Mushrooms

Eggplant

Jicama

Radicchio

Tomatoes

Peppers

Onions

Zucchini

Carrots

Tomatillo

Yellow (summer) squash

Cauliflower

Artichoke hearts

Snow peas

Watercress

Turnip

Beet greens

Cucumber

Beets

Spinach

Asparagus

Sugar snap peas

Kale

Swiss chard

Collard greens

Celery

Garlic

Spaghetti squash

Leeks

Radishes

Peas

Corn

Parsnips

Turnip/rutabaga/swede

Winter squash (butternut, delicata,

acorn, pumpkin)

Potato

Sweet Potato

Yam


Good FatsCoconut butter

Lard

Ghee

Avocado

Butter

Oil-olive, sesame, mct, fish, flax, avocado

Mayonnaise

Salad dressing (no sugar)

Tahini

Seeds

Olives

Nut butter

Peanut oil

Other nut oils (macadamia, almond, walnut, etc.)

Heavy cream

Sour cream


Protein8 oz plain yogurt

8 oz milk

2 eggs

2 oz cheese

4 oz cottage cheese

4 oz ricotta cheese

4 oz chicken, turkey

4 oz pork

4 oz beef

4 oz lamb

4 oz fish or shellfish

Plant based options:

8 oz unsweetened soy

4 oz tofu

8 oz unsweetened almond milk

4 oz tempeh

8 oz nondairy milk (hemp, flax, etc.)

6 oz beans (2oz roasted)

4 oz hummus

6 oz lentils

2 oz soy granules

2 oz nuts

4 oz shelled edamame

4 oz veggie burger

2 oz soy nuts (or dry roasted

edamame)


GrainsOatmeal (1 oz dry)

Oat bran (1 oz dry)

Cream of rice (1 oz dry)

Rice (4 oz cooked)

Grits (1 oz dry)

Quinoa (4 oz cooked)

Shredded Wheat (1 oz)

Millet (4 oz cooked)

Fiber One (1 oz)


FruitFRUIT (6oz)

Apple

Plum

Berries (all kinds)

Pear

Kiwi

Grapes

Orange

Persimmon

Pineapple

Grapefruit

Cherries

Banana

Mango/papaya

Peach

Apricot

Melon (all kinds)

Nectarine

Fresh fig


AvoidAnything with flour

(all types including gluten free, nut flours, bean flours corn starch, wheat

germ, guar gum)

Anything with sugar

(including natural sugars, nectar, fruit flavorings, syrups)

Anything with trans fats

(margarine, partially hydrogenated oils, deep fried foods including chips and

fries, non-dairy creamers, popcorn)

All processed, concentrated and refined foods

(including all juices, smoothies, alcohol)

OK To Have

condiments

broths

spices

(up to you)

dark chocolate

artificial sweeteners


Hunger and Fat AdaptationOver-hunger is caused by a hormone imbalance, cravings and withdrawal.

Your body knows exactly how much food it needs.

When you eat naturally occurring foods, your body knows how to read those

foods and allocate them in the body.

This keeps the hormones balanced and the hunger signals clear.

We have conditioned ourselves to be hungry when we aren’t hungry, by just

seeing foods or making associations.

We have put ourselves into a hungry state by eating too often and teaching

our bodies to become “sugar burners” instead of fat adapted.

We have forced our bodies into a state of withdrawal and craving by eating

artificially concentrated foods that our body can’t easily read and therefore

throw off our hormones and hunger scale.

The goal is to reduce hunger so you are only ever hungry for a very small

amount of food that your body needs.


The goal is to allow yourself to access your fat stores when you are hungry

so your body becomes fat adapted.

Your main source of food when you are trying to lose weight needs to be

your body fat.

The more you can train your body to burn fat for fuel, the thinner you will be.

You will know when you are fat adapted because you will be able to go 12-16

hours easily without food.

You are not fat adapted when you are eating all the time.


ProtocolA protocol is a food plan you create based on reducing your body’s insulin.

You want to consider meals, foods, frequency of eating, and quantities.

Choose a protocol that will benefit you physically.

Remember, you want your main fuel source to be body fat.

I recommend you document your protocol and then commit to it for at least

two weeks.

Do not deviate from your protocol for any bites or licks.

Decide on an eating window to allow for intermittent fasting.


Sample Protocol8 hour eating window 12:00-8:00

Lunch: Salad with protein and fat

Dinner: Veggies with protein and fat

4 hour eating window 2:00-6:00

Lunch: 8oz vegetables, 4oz protein, 1 TbsP fat

Dinner: 14 oz vegetables, 4oz protein, 2 TbsP fat


Create a Sample Protocol WorksheetWhat is your eating window?

How many meals?

What foods will you allow?

How much will you eat at each meal?

Do you want to include a “joy eat” as part of your weekly protocol?


Intermittent FastingGiving your body a break from insulin.

Allowing yourself to experience and reset your hunger.

Creating mental discipline for urges.

Teaches your body to be fat adapted and to rely on fat stores for fuel.

Increases insulin sensitivity.

Does not slow down your metabolism.

Helps with cellular repair.

Everyone fasts when they sleep, by extending that time we get more

opportunity for fat burning.

You will not feel deprived or hungry if you are fat adapted.

Read:

Eat Stop Eat

Obesity Code

The Fast Diet


Hunger As A Tool

1. Where are you on the hunger scale now?

2. How does hunger feel to you at -4?


-10 0 1 2 3 4 5 6 7 8 9 10-9 -8 -7 -6 -5 -4 -3 -2 -1

Starving Stuffed


After you have eliminated sugar/flour for two weeks

1. Where are you on the hunger scale now?



Define the difference between the following hungers:

1. Emotional Hunger:

2. Withdrawal from Sugar and Flour:

3. Physical Hunger:


Why Losing Weight Is So HardWithdrawal

Cues

Social Pressure

Habit

Desire

Emotional Maturity

As soon as you start restricting food your body will go into protest. Your

body wants to maintain homeostasis.

Your brain goes into dopamine withdrawal.

Your body goes into glucose withdrawal.

Your body is resistant to tap fat stores so it increases a demanding hunger

You will experience very negative physical symptoms and emotions

When you stop buffering with food, everything comes to the surface

But We Have to Eat

(You never hear an alcoholic saying, “But we have to drink.”)


Here is what you have to eat and no more:

Vegetables

Meat or Beans

Fat

Water

That is your minimum requirement for food. Everything else is optional.

When you say you have to eat, that is exactly what you are referring to.

When someone has to give up drinking they don’t give up all beverages, just

the ones that cause them issues (all alcoholic beverages).

When someone gives up overeating, they don’t give up all foods. But it might

serve them to give up all foods that cause them issues.

“Maybe you’ve had enough of that for a lifetime.”


Food JournalingIt’s important to write down every single thing you eat daily. Include all bites

and all licks.

Start Now:

Write down everything you have eaten in the past 24 hours.

Make some notes on why you made the choices you did and how you felt

physically throughout the day.

What is your ideal food journal? Write it below.

How do you imagine you will feel physically and emotionally when you eat this

way?


Giving up Sugar and Flour Worksheet1. Do you want to become a person who doesn’t eat these regularly? Why or

why not?

2. What are the reasons this makes sense to do if you want to stop

overeating:

3. What are the reasons it makes sense to do this to lose fat?

4. Why it might be hard physically to give up. List.


5. Why it might be hard emotionally:

6. Have you been taught/conditioned that eating sugar and flour is

normal? How?

7. Can you find some ways that it is abnormal to eat it?

8. How will you have to think about this differently if you want to lose weight

and stop overeating?


9. What are habits you have and foods you currently eat that will need to

change in order to give up sugar and flour?

10.What are the easiest to give up?

11. What are the hardest? Why?


Topic 3: Solving Overdesire1. Desire

2. Understanding Willpower, Now Appeal, and Delay

3. Allowing and processing urges and feelings

4. Embracing Discomfort

5. Decisions ahead with Prefrontal Cortex

6. Meditation

7. Creating Comfort

8. Well-Being vs. Pleasure

9. Commitment

10. Future Focusing

11. Thinking

12. Exceptions


Desire It is very important to understand the difference between treating the

symptom by resisting overeating, and treating the cause, which is the

over-desire.

Our desire for food is based on a very healthy release of dopamine in the

brain. Our desire comes from the subtle reward healthy food provides and

the satisfaction of hunger.

Our desire also comes from our cultural conditioning and beliefs around what is

normal eating and how much enjoyment we should be entitled to get from food.

When we eat foods that unnaturally release dopamine we get much more

desire than we need for food. Our desire is artificially increased beyond our

evolved ability to satisfy or even understand.


When we try to cut back our food in order to lose weight without addressing

the issue of desire, we actually increase that desire for food by withholding it.

This is why our willpower seems to be so low.

Often we will feel as if we are eating against our own will or that we are

out of control. The truth is that we just don’t understand that false desire is

making our brain run a “thought error” creating an urgency and importance

for food that is unwarranted.

The ultimate goal is to REDUCE DESIRE FOR OVEREATING. When the desire is

gone you will have no need for willpower or extra effort to resist overeating.


Understanding Willpower, Now Appeal, and Delay

Willpower: This is when we try to resist urges to overeat. This is temporary

and limited if your reason for stopping isn’t compelling enough. Your reason

can override willpower easily if it is important enough.

Now Appeal: Our brains have evolved to believe that pleasure now is good. If

it feels good now, it must be good. But because our brain hasn’t changed

to adapt to our environment, we have to use our PF to overcome this

conditioning. The only time this works is when we are only eating foods our

bodies were designed and adapted to process.

Delay: Our ability to delay pleasure, especially artificial pleasure is a function of

our Prefrontal Cortex. It is the privilege of being human to be able to think

about what we think about. To override our immediate and animalistic desires

for our long-term well being. Our ability to provide for our future...

Once we understand how these are all at play, we can manage them from

our highest level of consciousness. We can decide to delay despite now appeal

and we can make it easier by reducing the need for will power with high level

conscious reasons to change.


Allowing and Processing Urges and Feelings

There are three things you can do with an urge or a feeling:

Resist it

Avoid it

Allow/Process it

The goal in the weight loss journey is to learn how to allow and process

emotion.

We have a misconception that feelings should be good and comfortable most

of the time. This idea is ironically what perpetuates our misery.

When we learn how to truly process emotion confidently, then we stop

needing to escape with food. We become less afraid of feeling anything.

When we aren’t afraid to feel, then everything we do is done with courage.

Being able to stay present with our emotions and urges takes practice. It is

one of the practices that we can utilize to overcome thought errors and urges.

All urges are caused by thoughts, but initially those thoughts are part of an

unconscious loop. In the beginning, the best way to make those conscious is to

accumulate ‘ALLOWED URGES’. (SEE WORKSHEET)


100 Allowed UrgesFor each allowed urge write down a note for what it felt like, what you were

thinking, or how you managed it.

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21.


22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46.


47. 48. 49. 50. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 61. 62. 63. 64. 65. 66. 67. 68. 69. 70. 71.


72. 73. 74. 75. 76. 77. 78. 79. 80. 81. 82. 83. 84. 85. 86. 87. 88. 89. 90. 91. 92. 93. 94. 95. 96.


97. 98. 99. 100.


Urge WorksheetMostly, we respond to our desire to eat by our conditioned urges. We feel

an urge and it feels “urgent”. We respond to this urge by overeating. This

overeating gives us an immediate reward and perpetuates this “thought error”

cycle.

1. What exactly does an urge feel like when it first appears?

2. What does it feel like when you try to resist it?

3. What does it feel like when you react and “obey” it?

4. What does it feel like when you don’t react or resist, but you allow it?

Describe in detail.


5. If an urge is caused by a thought error, what do you imagine your most

common thought error is that causes overeating?

6. How would the process of allowing an urge be like for you? How would your

thoughts change? How would your feelings change? How would your actions

change? How would your results change?

7. What is this skill you would need to develop to feel instead of eat?

Describe it.

8. How would this skill serve you in other areas of your life?


Overeating Feelings Worksheet1. What are the emotions you try to avoid having on a daily basis? List them

here.

2. When and how often do you normally experience these emotions?

3. How does deciding to overeat affect these emotions?


4. How does overeating affect these emotions?

5. How do you feel after you have overeaten? How does it affect the

emotion(s) you ate to avoid?

6. What do you imagine your day would be like if you felt these emotions

instead of overeating?


Diet Mentality and DeprivationMost people claim that diets don’t work and eating changes don’t last because

of deprivation.

We seem to believe that deprivation is an involuntary feeling brought on by

the food or the lack of food.

Deprivation is a feeling WE create based on our desire. The more we desire

something, the more we feel deprivation when we think about not having it.

The diet mentality is about giving the diet the power to be the solution, but

also the cause of failure and the emotions of deprivation.

Desire causes deprivation.

You cause your own desire.

The secret to losing weight is to NOT OVER-DESIRE food.

You will know when you have managed your desire because you will not feel

any sort of mental deprivation when you are eating on a clean, fuel protocol.


Restriction doesn’t cause binging on food anymore than restriction of alcohol

causes binging on alcohol. We would never tell someone who was binging on

alcohol to drink so they wouldn’t binge.

Restriction reveals any underlying neural pathways, habits or addictions that

need to be extinguished.


Embracing DiscomfortI often tell my students that the opposite of overeating is misery and that’s

okay.

The misery we feel when we stop overeating is PART OF THE PROCESS and

the reason we are overeating in the first place.

This is not a good reason to going back to overeating, this is the perfect time

to learn how to feel and how to allow uncomfortable urges.

You will experience 3-6 weeks of major discomfort based on the following

physical and emotional effects of a major diet change:

Physical:

flu-like symptoms

headaches

weakness

physical cravings

urges to overeat

urges to binge

hunger

slight dizziness


Emotional:

deprivation

stress

anxiety

food-focused thinking

isolation

depression

loss

self-pity

rage

irritation

and more...

Eventually your hormones will balance and your neurotransmitters will heal

and your taste buds will re-adapt.

Once your body is fat adapted and you have learned how to confidently allow

negative emotion - you will feel better than you have in your entire life.


Decisions Ahead Of TimeWhat evolved us here will not get us there.

We have to put the pre-frontal cortex in charge and make sure we are

utilizing it thoroughly. The pre-frontal is what we use to think about our

thinking, make decisions and plan ahead.

We want to make sure the pre-frontal is in charge of all eating decisions. We

want to make sure primitive urges and thought errors are not driving action.

1. Plan all food the night before. Based on your general protocol, what will

you be eating tomorrow specifically? Decide 24 hours in advance and then

follow through. This will prevent you from making decisions on the fly which

are usually driven by primitive urges that don’t serve your long-term desires.

2. Always plan any type of exception 24 hours ahead of time and be very

specific. Do not change it. Never make exceptions on the fly. You want to

keep your pre-frontal in control at all times. It knows how to serve your

highest human potential.

3. Honoring your decisions ahead of time is a great way to build your

relationship and trust with yourself. You also build authority with the highest

version of your capabilities. The more you plan and follow through the more

strengthened and healthy thought loops you create.


MeditationMeditation is supposed to be uncomfortable, not peaceful.

You sit and allow urges and thoughts and feelings without judgment and

without attachment

You will have a thousand urges to stop, itch, quit, move, etc. The more you

can practice just allowing all those urges, the better you will get at allowing

urges to overeat.

Be with the feelings you are truthfully having. Don’t try to change them.

Just notice them with compassion and non-judgment.

All you need to do is align with your watcher and watch your brain from a

place of peace. Be the peaceful watcher watching the show. No matter how

messy the show gets, you are aligned with the watcher as you meditate.

It helps you get skilled at being the highest version of yourself and embracing

discomfort on purpose.

Sit for five to ten minutes on purpose and watch yourself. It will get easier

every time.

Watching yourself (meditating) is an immediate increase in consciousness.


Creating ComfortOne of the motivations of the motivation triad is to seek pleasure and

comfort.

It’s important to learn how to comfort ourselves emotionally without relying

on external sources of comfort that are temporary and provide negative

consequences.

As we turn down the volume on the artificial pleasures and start healing

our brain, we can start enjoying the natural pleasures of life that are less

intense, but come without consequence.

I highly recommend that you have a plan for these natural comforts

especially in the first six weeks of losing weight.

Slow walks (especially in beautiful settings and with animals)

Great reads

Great podcasts

Wonderful music

Soft clothing

Soft blankets

Sunshine

New sheets

A clean closet

Scented candles

Sleeping in

Great movies

Spa services

etc.


I also highly recommend that you spend time appreciating yourself and

acknowledging your efforts on a regular basis. It’s so easy to have loathing

thoughts - if you talk nice to yourself on purpose, you can provide a

counterbalance.

I suggest you never allow beat downs with yourself. Always work towards

compassion and curiosity rather than self-blame.


False Pleasure vs. Well BeingWhen we are talking about weight loss, one of the examples we use is the

difference between overeating for false pleasure and experiencing the well-

being of health and a natural weight.

When it comes to overeating, there is a cycle of overdesiring, overeating, and

overweight that leads to low confidence and low self-esteem. The low self-

esteem perpetuates the need for comforting pleasure and the cycle repeats

with overdesiring as an escape from the uncomfortable emotions.

When we learn how to feel instead of eat, delay gratification, take full

responsibility for our emotions, and plan our food, the cycle is very different.

We feel in control. We can manage our eating, our desire, and our body weight

precisely. It gives us tremendous confidence and self-esteem to then apply

those skills to other areas of our life.


The false pleasure and the well-being scenarios continue to expand the more

they are practiced. The better we get at creating or negating self-esteem.

It is a mistake to think that these things just stay static. One perpetuates

unconsciousness and lack of control and the other perpetuates consciousness

and self management.

It’s not simply about being lean and being able to wear the clothes you want.

It’s not simply about being able to manage your weight to the pound. It’s not

simply about honoring your commitment to yourself. It’s about developing the

skill-sets that will continue your growth and evolving throughout your lifetime.


False Pleasure LivingImmediate gratification

Consistent negative consequence

Tolerance

Increased desire

Unconscious neural-pathways strengthening

Intense pleasure expectation

Inordinate emphasis and value on false pleasure

Narrowed focus on pleasure

Artificial motivation to non-evolving substance

Down-regulated dopamine

External dependence

All drugs

Alcohol

Sugar

Flour

Porn

Internet connections

Video games

Shopping

TV/Netflix

People pleasing

Approval getting


1. Think about getting pleasure

2. Feel unwanted intense desire

3. Consume intense false pleasure

4. Dopamine reward

5. Negative consequence leading to more unwanted desire.


Well-Being LivingDelayed gratification

Human prefrontal planning

Awareness and presence

Compassion

Patience

Ability to stay in present moment

Ability to process emotion

Ability to manage thinking

Skill development for higher potential

Emotional maturity

Independence

Accomplishment

Goal setting

Deep, intimate connections

Truth

Internal pleasure

Evolving

1. Plan long-term well-being

2. Manage and feel all temporary urges for false pleasure

3. Calculated and limited exposure to all intense false pleasure

4. True desires managed and honored

5. Perpetual ongoing positive results


Well-Being vs. False Pleasures Worksheet1. Make a list of the things you do to experience false, intensified, temporary

pleasure. (overeat, drugs, drama, smoking)

2. Make a list of the things you do to experience natural, temporary pleasure.

(take a walk, read, bathe, massage)

3. Make a list of things that you currently do to perpetuate long term well-

being (earned pleasure). (self-coaching, learning, accomplishment, relationships)

4. What do you notice when you look at these lists?

5. Are there changes you would like to make?


What Remains? Worksheet1. If you took away food as a source of entertainment, escape, joy, pleasure,

activity, or pastime, how would your life look differently?

2. How much time would it free up and what might you do with that time?

3. How do you think this would affect your emotional state daily? Why?

4. If you were no longer hungry or desired food, how might that change your

identity? Free write and explore.


CommitmentYour commitment to losing weight has to be epic.

If I told you that I would give you 10 million dollars if you stayed on your

protocol or kill someone you loved if you didn’t, then the decision would be

made unquestioned. This gives you a tremendous amount of freedom. This

gives you the ability to override willpower depletion. It’s as good as done when

your reason for doing it is more compelling than the physical cravings and

emotional desire.

What is the reason you want to lose weight?

Do you believe this reason is compelling enough to keep you from EVER

overeating?

Are you willing to give up food as you know it in order to have the freedom

of overeating and overweight?


Are you willing to live without the escape and buffering that food provides?

Are you willing to feel worse before you feel better?

Are you willing to continue even when results are not fast?

Are you willing to embrace not being normal in order to not be overweight like

most normal people? Why or why not?

How do you imagine you can fulfill all this in commitment to yourself?


ObstaclesWhat are your obstacles to losing weight?

On the right hand column list your obstacles.

On the left hand column write down everything you will need to do to

overcome each of these obstacles. Note how doing this will make you stronger

and more confident.

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.


Natural Weight Commitment1. Why do you want to be at your natural weight to stop overeating?

2. What benefits do you want to enjoy?

3. Where will the overeating desire be re-allocated?

4. Where will the overeating time be re-allocated?

5. Why do you desire to stop overeating?


Future FocusOne of the main issues I see with my clients is being past focused.

They rely on their past success in weight loss for belief, which always fails.

They think about their weight as where they were when they weighed......

They define themselves by where they have been.

My goal is to teach my clients to define themselves by their future.

What do you want to weigh?

What size do you want to wear?

How do you want to think and feel about food?


How do you want to think and feel about your body?

What do you have to change to become this person?

Are you committed to making these changes?

When you are able to do this, then you create the changes you want to

make to become the person you most want to become.

Visualize and even talk to your future self who is already living the life that

you deserve.


ThinkingThe most important tool you have when it comes to changing behavior is your

thinking.

Your thoughts create your feelings (all those feelings you are trying to avoid).

Your habitual thoughts create your urges and your over-desire.

Your feelings and urges cause you to overeat.

If you want to permanently change your desire to overeat, you have to

become aware of what you are currently thinking and then change your

thinking to thoughts that reduce desire and urges.

For example, if you think that you deserve to eat sweets once a day because

eating dessert is normal, this will give you desire to eat sweets. You might

not even realize you have this thought as part of a larger mindset about

normal eating.

When you recognize that this thought is creating your desire to overeat, you

can decide if you want to change it.

You might change the thought to something like: Most people think it is normal

to eat sweets all the time, but most people are overweight. I don’t want to be


overweight, so I am going to believe: My body is not designed to accommodate

this much sugar. This way of eating is robbing me of the body I deserve to

live in.

I created a model that demonstrates how our thinking works.

C: Circumstances

T: Thoughts

F: Feelings

A: Actions

R: Results

Our circumstances (facts of our lives) trigger us to have thoughts (sentences

in our minds), which cause our feelings (vibrations in our bodies), and feelings

drive our actions (or inactions) and our actions create our results.

If you want your result to be different, you need to change your thinking.

If you want your weight to be different, you need to change your thinking.


Thought ErrorsThoughts that create unwanted desire and unwanted actions.

Eating sweets is part of life.

It’s normal to eat to celebrate.

I will be left out if I don’t eat with them.

Food is delicious and meant to be enjoyed often.

I need to have three full meals a day.

Breakfast is the most important meal.

Cooking and eating with my family is love.

All foods in moderation.

Life would be terrible without delicious food.


Food for the soul.

There is nothing like a home-cooked meal.

Celebrating with a meal is what matters.

Parties without food or drink aren’t fun.

You must dine.

Food is one of the most important pleasures of life.

Not loving food is fringy and abnormal.

It’s fine to eat it sometimes.

Just this once.

It won’t matter.

It’s normal to overeat and be overweight.


Cheating is fun.

Food should never be boring.

Diets are hell.

Cutting back is painful.

Restriction is not normal.

I should be able to eat everything I want.


Thought Error WorksheetMake a list of your thoughts creating unwanted desire and unwanted action.

Fill the page.


Focus thoughtsMake a list of thoughts you want to believe and think on purpose.

Fill the page.


ExceptionsAs part of your process of losing weight and living in this world, I want you

to practice making exceptions and doing what I call joy eating.

I never want you to just deny yourself food because you feel out of control.

I want to help you learn how to eat sugar, flour, and off-protocol foods in a

way that is manageable.

I recommend to most of my clients to do this once a week with one food. Pick

one food that you normally would forbid yourself. Plan to eat it 24 hours in

advance.

I highly recommend that you NEVER eat exceptions in a reactive way from

a primitive urge. This only increases the strength of the unconscious neural-

pathways that are having you eat against your own will.

Plan ahead and be specific.

I also highly recommend that you use the TEDIOUS POWERFUL WORKSHEET

that follows when you make those exceptions and you are alone.

This will be more difficult to do in social situations, but making an attempt to

pay attention and taste the food is still very important.


By making exceptions from time to time, you get to experience the intense

pleasure and consequence of what it is like to eat foods your body wasn’t

designed to process.

This can be very educational and useful to the weight loss process and

establishing a new relationship with yourself and with food.


Tedious Powerful Worksheet - Part 1This worksheet is to be used as often as you can handle. It is very tedious

and time consuming, but the results are amazing. Sit down with this one

before you eat and document in detail. Pick a joy or fuel food you really like.

Name of food:

Quantity you want to eat:

Where are you on the hunger scale?

Describe the food in detail look, smell, texture, color, etc.:

Your feeling before eating the food:

Describe each bite and stop to write in between bites. Stop eating the food

when you stop enjoying it.

Describe bite in detail:









Do all the bites taste the same? Yes or No Circle one Y N

Does it start to taste less pleasurable or more pleasurable as you add bites?

More or Less Circle one


What is your feeling after eating this food?

How much did you eat before feeling satisfied?

When did you stop eating?

Where are you on the Hunger Scale after eating this food? How does this

food feel in your body?


Tedious Powerful Worksheet - Part 2After you have completed the worksheet, answer the following questions:

Did you overeat more when you were below on the hunger scale?

Were you able to get more satisfied when you paid more attention to each

bite?

How did your feelings affect the quantity of food you ate?

Were your before and after feelings the same or different?

Did you ever stop at bite one because you realized it was not something you

wanted to eat?


Visualize Yourself at Your Ideal Weight

1. How do you eat?

2. How do you think and feel about food?

3. How do you dress?

4. How do you think and feel about your body?


5. How do you handle social pressure?

6. How do you handle yourself emotionally?

7. What role does food play in your life?

8. How is your self-esteem and your relationship with yourself?


Why You?It is true that only 1% of people will lose weight and keep it off.

This is because of how the body and mind have been conditioned and how our

environment is dedicated to keeping you overeating.

In order for you to be the one who makes it and is truly free of the

struggle, you will have to go through the fire of self-connection and release

buffering.

This will go against your deepest instincts to seek pleasure and avoid pain.

But at the same time, you will deepen your connection with yourself.

I’m not teaching you how to resist better and control yourself better, despite

your instincts. (We have all met these people who are trying to control their

food - this is not freedom.)

I’m teaching you how to release the need to over-control yourself because you

will release your over-hunger and over-desire.

On the next page, write a paragraph about why you are willing to go through

this fire emotionally and physically. Why is this worth it to you?


Overeating is the Cause of OverweightOvereating is defined by eating more than our body requires for fuel.

We overeat for one of four reasons:

1. Emotional Discomfort

* buffering

* conditioned to solve emotions

* low tolerance for emotional vibration

2. Desire

* conditioning

* dopamine

* learned-reward

* unconscious patterning

3. Physical cravings

* flour/sugar

* satisfaction

* hormones

* withdrawal

* cravings

* learned habit

* evolution

4. Hunger

* hormones

* hunger scale

* hunger as a tool

* eating “in”

* ghrelin

workbook - the life coach school€¦ · 2 eggs 2 oz cheese 4 oz cottage cheese 4 oz ricotta cheese...

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