Program Yourself Thin Live 7-22-26

Hey everyone, welcome to today's program, Yourself Thin podcast. Today we're talking about How to Eat More and Weigh Less. This is really the holy grail of how to manage your weight because ultimately you're never going to be able to fight against your hunger. It is virtually impossible to fight against your hunger long term. So the good news is you don't need to fight against your hunger in order to lose weight and ultimately manage it. The secret is to eat differently because what we're really talking about is the concept of satiety, meaning the food you're eating, what is its ability to keep you satisfied and for how long? That's satiety. And so we're looking to find foods that have a high satiety level. And I got good news for you. The foods that have the highest satiety level are typically the foods that have the lowest calorie density. So you can eat a lot of these foods. They can make you feel satisfied and the calories are lower so that you can lose the weight. What dieting teaches you is to basically eat the same, just drastically cut the calories down. But you want to start thinking, transforming the calories into whole natural foods, right? That's kind of the— again, we want to think about it as a spectrum. Whole natural foods, all natural foods over here, you know, ultra-processed foods over here. And then there's everything in between. And so typically, the more you start moving towards whole natural foods, you're going to get a higher satiety level and a lower calorie density. It is almost always okay. And when we eat high processed foods, you're typically in the opposite. You're certainly getting lower satiety because again, think about it this way. Highly processed foods are created to make money. And so the way that these companies make money is you eat more and more and more food. So if you eat this food and then you feel nourished and satisfied, you're less likely to eat more of it. So these foods are literally created and engineered to create a low level of satiety and satisfaction so that you consume more and more and more of it. Okay. And so we have these two kind of polar opposite sides, and we're looking to nudge ourselves more and more over to the whole natural side of it. And please understand the whole natural. Again, there's a spectrum of it. So sometimes, you know, that looks like a piece of fruit or a piece of vegetable, and sometimes it is processed foods with some processed and ultra-processed ingredients in there, but it still has whole natural ingredients as well. Okay. So when we start looking at it this way and we start looking at kind of the satiety score of something, we start eating these foods and you start to feel satisfied. Okay. And so what's creating the satiety? One of the big things that's creating the satiety for you is that you're getting the nutrients you need. And I think we kind of overfocus on macronutrients. And what's really going to satisfy you a lot of times that you may not have paid attention to is the micronutrients. And again, instead of getting to the weeds of which micronutrients specifically you need, when you start consuming more whole natural foods, a lot of times you're going to take care of those micronutrient needs without understanding them in detail. Okay. So again, adding a salad or some vegetables or some fruit to your meals is a real helpful way to increase the satiety score of whatever it is you're eating. And the more whole natural foods you're eating, I think the more you're going to see that you really feel satisfied. It's important to understand it's not just calories that are satisfying you. I think a lot of people make that mistake of thinking it's only the calories. It's not. The calories are certainly one piece of it, but it's the volume of food. It's how much space it takes up in your body as part of it. It is the micronutrient density of it, the hydration level of some of it. It's all of these factors as well. And when you eat what your body truly needs and craves, your body feels satisfied on a level that a lot of people have never experienced. And when you can create this calm, grounded body that feels nourished and satisfied, well, as you can imagine, it's a lot easier to make the right choices moving forward. And when you feel satisfied and nourished and you've reduced your calorie consumption, that again is really the holy— the holy grail of— TikTok. That's the holy grail of weight loss. Okay, so start thinking about satiety of your foods. And one of the best ways to do it is just start paying attention have a meal that's more based in whole natural foods, have a meal that's ultra-processed, pay attention to eating them, and then pay attention to how long it takes for you to get hungry again. That's one of the best ways to really start to appreciate this satiety level of foods. Okay. And if you want some support in thinking this way to make this happen, click the link in my bio or go to programyourselfthin.com and go get the free hypnosis session that I made for you. It is there waiting, and I have a bunch of other kind of gifts for you as well when you get there. So go check that out. Uh, if you are over on Facebook or YouTube, I will put the link in the chat. And if you're on TikTok, you can just click my picture in the top right. There it is. And if you have any questions, feel free to ask them. I just kind of slid right in here. Just how— it's so funny. Literally 45 minutes ago, I was out in a boat getting poured on. It was pouring on me. I went fishing. Got a boat, went fishing with my son, and, um, on the way back, oh my God, the clouds. It was the darkest sky I've seen. The skies look darker, I think, when you're in a boat. Saw some lightning. I was getting nervous, and then it started pouring. And, uh, but here I am. Here we are now, dried up, ready to go. So if you have any questions, feel free to ask them. I hope you're all having a wonderful, wonderful— what is it, Wednesday? Wednesday, hump day, halfway through the week. And I don't know, hump days hit different in the summer, right? I hope you're enjoying the summer. I hope you're going to be able to take a little bit of break and relaxation and time off if you can. I know, um, a lot of people kind of pulling themselves out of the, the Fourth of July vacation week. It's the most popular vacation week of the, the year. A lot of people kind of pull themselves out of that, getting back on track, not necessarily thinking about their weight, and that's all right too. So again, if you have any questions, feel free to ask them. I'm here every Monday through Friday, usually at noon Eastern. A little late today, but, um, we got here. I wasn't sure I was gonna get here, so, uh, that's pretty exciting. Beautiful day here in Massachusetts now. Boy, that was just one passing cloud storm that went over. Um, what's up, Panama Sun? How's it going? Yeah, so any questions are welcome. You know, I do Program Yourself Thin, but we work with all kinds of diets. We work with people doing keto, intermittent fasting, Weight Watchers, everything. I've worked with every person doing every sort of plan to lose weight. It feels like And, um, what the reason why what I say usually is, is applicable is because no matter what plan you do, no matter what you do, um, your mindset's always involved, right? So the more you can get your mindset on board, uh, the better. And I will say that I see my picture over on Instagram and it still looks blurry. It's making me crazy. I don't know what to do to fix that. And I heard, I heard a rumor that YouTube is a little blurry too. And I don't know what's happening there, but, uh, I wish it wasn't like that, but it is. So yeah, so I know a lot of people, you know, summertime, what I— a pattern I notice a lot of times, and I'll just call it out, it might be affecting you, it might not be, um, is that people kind of get in all-or-nothing mode. And so a lot of times people before this summer all fired up, they want to get in their beach body shape, and then, um, once the season starts, ah, what's the point now? Summer's over, right? Um, but no, don't— you don't want to be thinking that way. When I'm thinking all or something, there's always something you can do. And the reason we always do something is we can always be getting better, you know? That's the idea. Um, Mike says, what are your thoughts on intermittent fasting? Um, I think intermittent fasting is fine, you know, if it works for you. You know, it's not the end-all be-all. It's not the only path forward. It's not some magical cure. It's just another way to you know, lower calorie consumption, right? Because the idea is that if you only do it— if you only do it for— if you know, if you only have an 8-hour eating window, the theory is that it'll be easier to control your eating. I know there's stuff about, you know, you know, autophagy and, you know, all the benefits of fasting. And I think a lot of those are probably overstated, in my opinion, you know, but whatever, you know, have your experience with it. But I think ultimately what really matters about intermittent fasting is how it feels for you. I've played around a lot with fasting. I started what I call nighttime fasting. I started doing over 30 years ago and there was no intermittent fasting back then. So this was just something I kind of came upon naturally in my own way. But the beauty of that is that I got to a place where I typically stop eating 6, 7 o'clock at night. I'll start eating the next day, 7, 8 o'clock. So I'm on average, I got a, you know, 13 to 14 hour window maybe. And so I don't know this bullshit about 16 hours being some magical number. Nothing magical happens at 16 hours. It's not happening at 14 hours. Okay. And so, um, you know, for me, if I, if I was trying to do it now and I'm trying to get to 16 hours, that extra 2 hours or wait until noon or whatever is stressful for me. My body, I like to eat within a half hour of waking up. That's what I like, you know? And so I think if you don't like tea till noon, then intermittent fasting might be great for you. But for me, it was always a struggle. It didn't feel right. It just didn't feel like the right thing. And I think that's the real secret to pull out of this, is that it's not if intermittent fasting is good or bad. It's both. It's good for some people, bad for others. Okay. And I think if you listen to yourself and you trust yourself, what happens is you experiment with it and you find out, eh, it's for me, it's not for me, whatever. But you move forward again, whether it's for you. If it's for you, you keep using it. If it's not for you, you find a different way. But if we always build around what feels right for us, where we end up 3 months, 6 months, a year, 5 years from now is fundamentally different than what happens with dieters, because dieters tend to always just kind of start things fresh all the time, you know, and it's always— they're always starting from the start. Dieters, it's crazy, right? I mean, dieting, you, you might— you all been dieting for probably 20, 30 years and you're in the exact same spot, if not worse. But you just always just start from the start. That, that's what you got to stop doing. So, so test out intermittent fasting, play around with it, but learn what worked, what didn't work, and move forward with a more optimized plan from that point, you know. Then test something else if you want, find, see how that works, and then move forward. It works for me, it doesn't work for me, optimize and tweak it. You know, but it's always in creation of a one-size-fits-one plan for you. So again, intermittent fasting is not some magical thing. And to be honest, I'm a little bit biased against it because you have to understand, in my world, I regularly get people that have tried intermittent fasting, hasn't worked for them. So I certainly— I don't, I don't come in contact with as many people that it's worked for, you know, because again, obviously, I, you know, I teach a weight management program. So I'm getting people that haven't found the right thing for them yet. So I am a bit biased with it too. But I find more often than not from the people I talk to that intermittent fasting is a great way to train yourself to be a binge eater because you get yourself so hungry, so hungry, thinking about food, waiting, hungry, waiting. You know, you get like the bull. You know what they do? Like when they do rodeos, you know, they keep the bull in the pen and then they mess with them in different ways, get them all worked up. The things are raging lunatic. And then they open the thing and they're— yeah. And that's what I feel like intermittent fasting to some degree Now, for some people, some people approach noon calm, cool, and collected, and it's easy. So for those of you that love it, I'm not saying don't do it. I'm saying keep doing it. But what I'm really saying is the majority of people, I think, my experience, that try intermittent fasting, it's very stressful and they end up overeating during that hour window. And so that's what I see more, you know. And so if that's happening to you, please understand Intermittent fasting is not the only way. That's the other problem I have with diet. The diet industry is they always make it seem like that one way is the only way, and that drives me nuts. There is no one way. There's a million ways to manage your weight. The secret is to figure out what works best for you, what's most comfortable for you. You're a one-of-a-kind person. You got a one-of-a-kind schedule, you know what I mean? Like, like there's so many unique things about each of all of us. That we can't just take some plan and be like, okay, this is what I'm going to do. Like, it's kind of crazy to me. And intermittent fasting, again, I think it's so rigid and it's so prescriptive and it's just one, one thing, and they build it all around the 16 hours, if it's a magical thing. And I, I don't like that part, you know, because it overstates it. And, um, ultimately it makes people feel bad. I think if it doesn't work for them, they feel like, oh, here's another one I failed at, or I can't do it, I'm a weak-willed perro, my neighbor did it and I can't even do it. I'm a loser. No, no, that's not true. Maybe your neighbors just got different metabolism where they don't get hungry till noon, you know. I mean, there's just so many factors. So again, we don't know what the factors are until we start trying different things and seeing how we respond to them. That's the only way. No one can tell you because no one knows. You don't know until you do it, you know. Uh, what's up, Ken? Ken said, went for my annual physical yesterday. Doctor was floored with my weight loss, asked what diet. Yeah, of course. Kent, that's awesome. I took a screenshot of that. I love that. It's my favorite. That is probably my favorite thing about what I do is I love when my people go to the doctors because I— you know why? Because they— the doctors see it. Holy shit, what, what'd you do? What'd you do? Oh, you got— well, you're on the shot. I know. What did you do? And then that is the hard part. I will, I will admit the hardest part of program yourself then for, for my, my people is explaining it to other people. That is— I will agree it's hard to walk in there and say, well, I reprogram my mind and, you know, now I think like a thin, healthy person and now I just naturally make better choices. And I don't know, the weight loss is kind of just happening. I don't— I'm not really sure how it's happening. You know, that's the hardest part of program yourself. Then we want something like so specific and prescriptive, but it's not— that's not really how you do it. Again, I'm so proud of you. That's awesome. And that's so fun. You know, really internalize that and enjoy that. It's always fun to blow the doctors away because the truth is most doctors have no idea about weight loss. Understand that. Doctors on average know nothing more about weight loss than you do. All right. So don't give them more. I don't know. Don't let them— don't let doctors be experts when it comes to weight loss. I've seen even weight loss doctors not know shit about weight loss. Honestly. So, you know, again, I love doctors. I love medicine. But they are not— they don't know shit about weight. They don't really know much about health. Honestly, I— unless they got like a personal interest in it, that the medical establishment does not create doctors that know a lot about health and about weight. Unless you get an outlier who's just interested on their own, the establishment does not create people that are able to help us be healthiest, happiest, most at goal weight people we want to be. They have no idea. And that's why doctors, when you walk in and you lose weight, they're like, how'd you do this? They have no— they just don't study that. They have no idea. And that's important to understand because they're not the person to look to for answers either. Now, unless you've got a special doctor who's just got some magical information, we all know we— every single person here has been to the doctors at one point and you've been told you should probably lose some weight. And then if you ask how, you get nothing valuable. You get nothing valuable. You get eat better, exercise. And maybe if they're into a certain diet themselves, they'll tell you to do keto. They are as misled on nutrition as pretty much anyone. Doctors get very little nutrition training. So it's just that that's a big fallacy. A lot of people don't realize— again, don't, don't get me wrong, doctors have a lot of expertise in a lot of areas. Absolutely. Weight loss is not one of them. They do not come out of medical school with a lot of weight loss knowledge at all. They have virtually none. And they have very, very little nutrition training. They just— it's not what they study. They study how to fix the symptoms or how to deal with the symptoms and manage the symptoms. They, they do— they're not taught how to create the big cures. What's up, Jody? Jody says, Jim, the rain took out an entire beach where I live. Yes, slightly blurry but not bad. Yeah, I gotta figure that blurriness out. It's, it's— I can see it and it's driving me crazy, and I have no idea why that's happening. No idea. Let me see though. Let me see if I can real, real quick. Oh well, that's not even right though. USB video, full high definition, it's there. But I'm gonna try and change the definition. Let's see if this fixes it. I don't know, it looks just as bad to me. I will see though. Uh, but yeah, anyone's got questions, feel free to ask them. Any questions are welcome. Intermittent fasting, I know. I mean, I've been doing this for 3 and a half years, and it's like, it's just, it's funny because the, the diet industry is just so predictable. It's, um, I don't know. Ken says he's probably thinking, yeah, we'll see where you are next year. Oh, absolutely, absolutely. And I don't blame them. You know, again, doctors have no idea how you lost the weight, A, and then B, even if you're, you know, even if you manage it somehow, yeah, they expect you'll put it back on. And, you know, listen, I don't blame them for that because the statistics, you know, statistically, 85 to 95% of dieters, they get to their goal weight, put it back on. So again, your doctor has no sense of what Program Yourself Thin is or how it works or, you know, the idea that we start with, um, we start with maintenance in mind. So when people at Program Yourself Thin get their weight to where they want it to be, what they don't realize is that Program Yourself Thin is a one-phase program, right? So most diets, the goal is you're going to drastically cut calories and lose the weight, and then once you lose the weight, then you're going to bring it up to some maintenance level, right? No one ever brings it up to a maintenance level. As I just said, 85 to 95% of dieters that lose weight and get to their goal weight, the successful ones put the weight back on. Okay, so only 5 to 15% of the people that get the weight down are able to bring it up to some maintenance level and live there. Okay. And Program Yourself, then we do not drastically cut the calories down. That's stressful. Stress is bad when it comes to your weight. So what we do is we comfortably, easily, and enjoyably lower the calories so the weight starts coming down. But we do it so that the weight comes down to your goal weight.. And when the weight— when you get to your goal weight, you're eating at your goal weight, and you've been practicing that, and you've been learning how to think and how to live and how to eat like that, a person at that weight. So that when you get to your goal weight, it's a skill that you've acquired. It's a— it's an ability you have. It's kind of like if you learn to play the piano, you know, no one says, oh my God, you know, you never know how to play the piano and you got rid of your ignorance how to play the piano. They say, no, you learned how to do it, and the expectation is next year you'll be able to learn how to be you'll still know how to do it as well. But wait, dieting is not about learning. Dieting is about trying to just like cram for a test. It's trying to, you know, rotely memorize some things without understanding it. And, um, oh my dogs. I don't know, any of you that have dogs, do you go through this where you love your dogs and then there's just certain moments during the year where you can't stand them because they're so irritating and they keep doing the wrong things? But anyways, Ken, yeah, you've learned and you've got a, you've got a strategy that works for you. So yeah, I would expect you're fully going to be at the same weight next year because the way you're approaching it. So, and that gets even more fun, you know, in a way too. Um, what's up, Jorian? Jorian says, I am now on vacation, then I can stick to my planning and don't feel the urge to take sweets. Okay, nice. But what I do, what to do when I'm back at work? I teach it Hold on, these dogs— that's the other thing about my dogs, it's like you can never ignore them. So it's like I left them out and of course they're like literally, they're under where I work right now. I can hear them digging. And so I know that when I'm done with this, I'm gonna see a dog that is just like covered in dirt. Anyways, I digress. But what to do when I'm back at work? I teach and it is busy and sometimes stressful, and at that time it's more difficult. You have an idea? Um, yeah, well, nice job. I mean, you're on your vacation and you're doing well there. Great. You know, to get on vacation, you don't necessarily— I always believe, I'm a big believer that on vacation we don't want to be dieting. I don't anyways. Um, I don't want to go off the deep end either, just the other direction, but I like to be moderate. I'm a big moderation fan. But you're doing well on your vacation, you're feeling good about your, your sweets choice and all the rest of it, so great job. Job. Um, but you hit the nail on the head. Yeah. When you get back, um, to work, things get busy and get kind of crazy. And so I think one of the best times to think about work and how you want to be is when you're on vacation, not the whole time. Okay. But a few minutes, I like, I go to the beach and we go to the beach in a couple of weeks. And, um, if I had a stressful job that was really crazy and going nuts and I get caught up in it, I would be at the beach. Thinking, how can I stay more grounded when I'm at work? Because I think being on vacation is one of the best times to think that, because you're already typically just more relaxed and calm. You're in that place already. And so I love to ask the question, how can I feel more of this when I'm working? And I don't think people ask that question enough because, you know, even like what you say— and again, I get it— you say, I teach and it's busy and sometimes stressful. Of course, right? So when all of a sudden you step into that situation and becomes busy and stressful, That's not the time to figure out the solution, right? The time to think about the solution is now when you're more calm and grounded. And it all starts by asking a better question. Um, and it wasn't really even in your question, right? Because all— most of us are pretty problem-oriented. We know what the problem is and we can define it, and then we get stuck in it. So you say, well, I teach. Oh man. And then once the school year starts, watch out, a million miles an hour, everything's busy and it's so stressful. And I start eating bad and I want sweets and I can't control my eating and What do I do? You know, well, the first thing you do is you start articulating what you would like things to be, because what I just talked about was all the problems. And the more I talk about the problems, the more I start to get swept up into them and I start thinking about them and I start feeling that way. So what I want to do is I want to ground myself and say, okay, whoo, all right, what's going on here? Okay, this feels nice. It's vacation's nice. I'm doing well. I know school's going to start soon and I'm teaching and it gets busy and it gets stressful. How can I handle that differently? How would I like to handle school this year? Well, I'd like to be able to be more calm and grounded, more relaxed. Okay, how can I do that? I don't know, I could meditate for 5 minutes at night. Oh, I could listen to a hypnosis session for 5 minutes in the morning. I could take 5— I could wake up 5 minutes earlier, and I know it's 5 minutes less of sleep, but I could take 5 minutes and just ground myself and calm down. And start my day from a calm, peaceful place. I could make sure that my eating is, you know, kind of structured and I'm prepared for it so that I can eat more fruit and healthier stuff through those busy days. I'm already ready to go. I can shop on the weekends and have it ready to go for the whole week on my apple, my banana. That'd be huge. I'll have those and I'll eat those. Um, I know like this, my schedule this year, uh, between class 3 and 4, I got it at 40-minute break, I'm going to use 10 minutes of that to just relax or ground myself. 5 minutes of it, relax and ground myself. I can't, my classroom's full. Okay, I'll take 5 minutes between period 3 and 4 and I'll go sit in the stall of the bathroom and just relax and breathe and recenter. When I get home, I'm going to go for a walk before I go into the house and get on the phone or the screen. You know what I mean? So start thinking about what you want to feel and how you could do it. But come at it from a place of solutions. What do you want? Well, and again, at first almost feels fantastical. You say, well, no, school's crazy and I don't have time for anything and I can't do that and I can't do that. It's like, well, no, if you start thinking about how you want to feel and where you could start to make some tweaks and changes to make that a reality, it's amazing. This is what I do all day, folks. I help people see things differently, think differently. And most of the time what's happening is they're remaining in the same environment but they're changing what's going on in their minds so they're responding to the environment and acting within the environment differently. And that all starts by changing your thinking. And the first thought change is to stop focusing just on the problem. We know the problem. The problem is being a teacher is very stressful and busy, and you just feel like you're, you're swept up and you're just caught up in it. You need to be able to ground yourself. And I've worked with a lot of teachers Yeah, yeah. So Jorian says, yeah, grounding during the day. Exactly. And what you need, Jorian, again, here's the secret. Um, you know, even I was— I might have sent you the wrong direction in one sense when I said, you know, take 10 minutes, take 5 minutes. Even that might be too much, you know what I mean? Like, it might just literally— the schedule might just be the entire day. In that situation, you might have to rely on 10 seconds at the end of a class that you take And even with your eyes open, as next students are walking in, you start getting in the habit. As the new class walks in, you sit at your desk, sit up, relax your shoulders, relax your chest and your stomach, take a deep breath in, and you start each class that way. Right. So again, we can make it as small as we need to and we make it as big as we can. But we're looking for opportunities to feel better. And if you start looking for those opportunities, you're going to start to see them. Again, they may not be the ideal, but I promise you that there are opportunities and solutions in front of you that you just have not been seeing. And as you start to become more solution-oriented, you start to kind of tune yourself into those, and, um, they can make a huge difference. All right, I think we got all the questions. I'm gonna get out of here. I'm glad I got on here. I'm gonna do a quick one today. Um, yeah, yeah, Kit said, I wanted to tell the doctor I was on the Fuck Diets diet. Yeah, right, exactly. Even doctors, again, they don't know anything about other than diets. Doctors know about— doctors pretty much know at this point, they know about injections, they know about surgery, and they know about diets. That's it, you know. And they don't know much about diets, and then they a lot of times don't know much about the other stuff either. They're just not weight loss experts. But that's how it is. All right, everyone, I'm out of here. Uh, again, if you, uh, are not in my world, please click the link in my bio or go to programyourselfthin.com. Go get the free hypnosis session I made for you. Um, it's ready to go and, uh, waiting for you to listen to it. And it's completely free. Uh, go check that out. If you like this, I'm here every Monday through Fridays around noon Eastern. Um, so pop in here and ask your questions. I'm happy to help you. If you can't make the live and like listening to it, it is a podcast. So search any podcast. Platform and search Program Yourself, then it'll pop up. You can listen anytime you want. And, um, yeah, Mike says thanks for your channel. You're welcome. Yeah, I hope it's helping you. That's my goal, um, of all my stuff is to help you. But again, realize that my channel's like this much. Make sure you opt in and get the free hypnosis session. I got a new training called Reprogrammed: How to Live at Your Goal Weight Without the Fight, um, that's going live any moment now. Uh, so if you're on my email list, you'll get that information, but make sure you're on my email list. All right, so thanks so much, everyone. Have a super day. We'll talk soon. Bye.