Program Yourself Thin Live 8-25-26

Hey everyone, welcome to today's Program Yourself Thin podcast. Today we're talking about Your habits control your weight. I think you know this already to some degree, but I want to make it really, really explicit because it needs to change the way that you're approaching your weight loss. Because if you're like most dieters, the way you're approaching your weight loss is you're not really focusing on your habits. Well, you are. You're focusing on your bad habits. But what you're really thinking is the solution is to fight against those bad habits. And that's not a good long-term strategy. Yes, in the short term, you can fight against your habits, what you routinely do, and you can win that. But in order to long-term get the results you want, you have got to master your habits. So what are habits? They're just habitual behaviors. And habitual behaviors are what are defining your weight, also defining your quality of life and a lot of other things as well. But they're absolutely in control of your weight. The average calories that you consume are dictating your weight, and the average calories you consume are dictated by the habitual behaviors that you do on autopilot, which is another way to say that the way that you are programmed, right, because your habits are programmed into you and now you do them automatically, those habits need to change for your weight to change. But the difference here And it's subtle but very important is that with dieting, you're focused on fighting your bad habits. With program yourself thin, we're focused on programming in new good habits. Here's the difference: when you fight against a bad habit, it's a forever process because the bad habit just runs automatically. You just do it, and it takes a really, really, really, really, really long time. for that bad habit to go away when you're fighting it. The alternative is to focus on the habits you want to have and work on installing those. That's a much easier process. Now, it takes longer, and that's the challenge, right? It's easier to consciously say, I'm going to do all the bad things I normally do, I'm going to stop doing so I get fast results. But that path requires you to consciously be engaged and focused Forever, you always have to be ready and on the you know ready to go. Being aware of what I'm going to eat, when I'm eating, how much I'm eating. You're constantly micromanaging all the decisions you make, and your brain is not set up that way. Your brain is set up to conserve energy and to rely on your programming, on your habitual behaviors, to just do what they do. So you don't need to be thinking about them; you just do them. Brushing your teeth is a good example. You don't really have to schedule in brushing your teeth; you just do it at the times that you've been conditioned. And programmed yourself to do it, and now you pretty much brush your teeth on autopilot, and it just runs automatically. So we want to do the exact same thing, but we want to focus on the behaviors that are going to get you to your goal weight. And this is the difference. So instead of saying, "Oh, I usually eat a pint of ice cream," I have to stop that. Now think about that, right? The habit is to eat a pint of ice cream. Maybe you eat a pint of ice cream every day for the last ten years. Right now, again, you can dial that number down or whatever, but a lot of these habits we've had, we've had for a long, long time, and we do it consistently. You know, most nights at 9 o'clock, I sit in front of the TV and eat my ice cream. I usually eat about a pint of it, half a pint of it, doesn't matter. And the diet says, okay, now stop doing that. So 9 o'clock comes, you think about eating the ice cream, you say, no, I'm not doing that, I'm on a diet. And it's basically that process for a very, very, very long time. And most of the time what ends up happening is you can't stick with that process long enough for it to become a new behavior. What ends up happening is you're so fixated on the ice cream that you can stop it for a couple days, a couple weeks, and then it comes back and you fall back into it and it comes back like it never left. It never did. The alternative is to say, okay, at 9 o'clock I want to have a different behavior. Now interestingly, the behavior could still involve ice cream. But maybe before you grab the pint thing, sat on the sofa and start eating it, maybe the new behavior is at 9 o'clock I sit on the sofa, get a scoop of ice cream out of my— out of the pint, put it into the dish and eat that. That's my new behavior. Now again, it's going to take a little bit of time to get that in, but what's going to happen is, you know, let's compare them. On one hand, you're trying to say no ice cream, no ice cream, no ice cream, no ice cream, and the craving builds up. There's no new thing going on. There's just an anti-response. And let's say you do that for 2 weeks. Well, guess what? The 3rd week is just as difficult, pretty much. It's a little bit easier, but it's basically still as difficult. And the second you slip up, that behavior is back like it never left. The other side, you have been working on eating a small dish of ice cream. Now, the first week, maybe 3 nights out of 7, you were able to eat the small dish you wanted. The other 4 nights, you went back and got another scoop. So now all 7 nights you ate less ice cream than you normally do, but what's happening is you are installing a new habit pattern. So now let's say the next 2 weeks you eat the regular amount of ice cream you want to eat. Now what happens— think about the difference here— is that you've got a habit that you've worked on installing. You've got a habit that you've got the beginnings of, kind of the seed of having that behavior now, instead of this anti-behavior just trying to stop. And this makes all the difference in the world. It applies to virtually all of your eating habits, all of your lifestyle habits, and most of your mindset habits. And once you start focusing on getting good at managing your habits, meaning, can I install the habits I want? Can I transform the habits that are hurting me effectively? Because when you walk this path and you get good at it, what happens is you're using and focusing on the part of your brain that does things automatically. And that's what we're looking for. Losing weight for a short period of time based on focus and motivation and willpower is a short-term strategy. What I'm talking about is a long-term one, because once you have a new habit pattern that's running on its own, you don't have to think about it. It just runs, and then you can focus on the next habit. And what ends up happening is, after a year of this, the person who's focusing on, focusing on stopping their ice cream eating is still in the midst of that, still working on it, doing it, not doing it, doing it, not doing it. The other person has now added 4, 5, 6, 7 habits that are helping them get to the goal weight they wanna live at, and those habits are running on near autopilot. And that's the difference that makes the difference. And dieting never teaches you this because dieting is always telling you the secret to success is to use your conscious mind and control all the decisions in real time. That's not how your mind works best. And this is one of the core reasons why people struggle so much to change their weight long-term. Again, 85 to 95% of dieters that lose the weight put it back on. And this is another reason why, because they never learn how to truly understand their habits and use them intentionally and effectively. And once you do, everything becomes a lot easier and you open up the door to the possibility to live at your goal weight for the rest of your life on near autopilot. This is how you do it. Now, if you want to go deeper into this way of thinking about things, approaching it, click the link in my bio or go to programyourselfthin.com and get the free hypnosis session that I made for you. It's called The New Thin Me. It is designed to kickstart your weight loss by allowing you to connect to your goal weight, your best self, and to kind of feel compelled to move in that direction. I think you'll be surprised when you listen to it how it works. It's very effective. 14-minute session, one listen to it, and I think you'll see Um, how effective it can be. So go check that out. Again, it's at programyourselfthin.com or click the link in my bio. And if you are on Facebook and you want to get that hypnosis session, all you need to do is type in mind, M-I-N-D. You type mind into the comments and it will automatically, uh, message you, uh, how to get that session. So it's a little bit of an easier process if you're on Facebook. Um, so go ahead and feel free to do that. Uh, and if you have any questions, feel free to ask them. Any questions are welcome. If you don't know, I'm here every Monday through Friday, usually around noon Eastern, to talk about weight. My mission in life is to help as many people as possible live at their goal weight, and I've been doing this personally for over 30 years, professionally for over 20 years. So feel free to ask any questions you may have and let me take a swing at it. Hopefully I'll be able to put you on a better path. You know that that is my goal, and I'm pretty good at it actually. So if you do have any issues, feel free to ask them and. Uh, let's see if we can get, get you moving forward with it. What's up, Jane? How's it going? How's it going, Chris? How you doing? Uh, Jane says, yesterday was my sister's birthday party and I had gone into it feeling healthy and looking forward to the food. I ended up eating 2 servings of the meal and then having 2 pieces of ice cream cake, but thankfully it was an early meal and I didn't eat anything after, so I felt okay when I went to bed. Um, interesting. Yeah, that's interesting, Jane. And that can happen, you know. I want to make clear That we can anticipate and expect the best and then be surprised. But the real secret, Jane, what I would say is to redo technique it right. What went on there? Right. When you say I ended up eating two servings of the meal and then having two pieces of ice cream cake, I ended up is where all the interesting stuff is, in my opinion. I would love to know what shifted from your expectation of being healthy. Um, and feeling good going into it and then eating more than you expected or wanted to eat. I'd love to know, um, I ended up— I would love to know how you ended up that. Where did things shift? I mean, as you were going there, you were feeling calm, relaxed, healthy, good, um, and then all of a sudden it shifted. How did it shift? What happened? That's the key thing, Jane, though. This is what we have to understand. Again, remember awareness, redo technique. Mistakes are fine, folks. Mistakes are not a big deal. If you learn from them, if you grow from them. Most people unfortunately, uh, make a mistake and then just keep obsessing on that mistake and building around it. Um, Jane says, I did redo it, I just caved into my desire to pig out. Well, that's again, that's a better— a little bit, tiny bit more detail, but I want even more detail than that. I just caved into my desire to pig out. Um, what I want to know is, I want to know, and this is very interesting because I know, um, and you've mentioned this here, so I don't, I don't mind saying this, but I know you're on the GLP-1. So again, I want to share this. I, I, this is a, a GLP-1 accepting space. I want to be clear about that. At the same time, I, you have to understand, I teach a program called Program Yourself Thin, which is about how to live at your goal weight naturally. And we do it in a very holistic way where we follow the goal weight pyramid. Mindset, lifestyle, and eating. It's very strategic, very comprehensive, and it's something that I've worked with people for over 20 years. It works. Okay, so you have to understand my point of view is that I think there is a better way to manage your weight than GLP-1s. So please understand that. I'm—I think this is a better way than diets. I think it's a better way than surgery. That's what I believe. So. I have a bias against virtually everything. It's not programming yourself then, short of a few things. But that's interesting. Is that the first time, Jane, that you have felt that level of hunger on this medicine? And I say this because these GLP-1s are not the miracle cure that they are putting themselves out to be in society. There's a lot of— there's a lot more to it than just take it, lose weight. And, um, I think that's important because again, you have to understand my point of view is that I have a lot of people that, um— Yeah, Jane says, I got a new medication from the pharmacy that helps with nausea, which I've been dealing with. So I took the medication yesterday before the party so I could eat a lot. Oh, okay. Well, there— okay, well, see, here we go. Well, now you— okay, so now what I'm seeing is Jane— if I had to guess, Jane, let me, let me tell you here. And maybe I'm wrong, okay? But so, um, very interesting that, uh, you mentioned going in there, you said, I'd gone into it feeling healthy and looking forward to the food. What you really— it sounds like you meant is, I felt healthy, I didn't feel nauseous anymore, I was looking forward to eating a lot of food. So it sounds to me, Jane, that, that you did exactly what you expected to do. Am I wrong on that? So again, this is the thing, and this is the thing about the GLP-1s again. So, so this is a very accepting space of GLP-1s. Let me understand, there's a lot of people in the program on them, so I'm not, I'm not demonizing them. At the same time, I'm not going to pretend that there's nothing bad about a GLP-1, or I don't want to say bad, but, but any downsides to it. And the biggest downside of the GLP-1s, in my opinion, is that it's not a genuine solution. It is a long-term band-aid if you want it to be. And it's a Band-Aid that comes with some downsides. And one of the big downsides is that you are not going to interact with food the way you have in the past. And I know that's exciting when you're losing weight, but when a birthday party comes and you want to eat birthday cake and eat the food that's there, you're going to go in there on a GLP-1 when it's working and you're not going to give a shit about the food. Now, that's exciting when you want to lose weight, but it gets to a point, is that the way you want to Live. That's the big question. In Program Yourself, then we don't have to deal with that because our hunger is natural. We learn how to manage food noise and hunger natural ways through mindset, lifestyle, and eating strategies. But it allows us to walk into birthday parties or vacations or special occasions and really enjoy the food as much as we ever have, if not more. Where with a GLP-1, you are not going to enjoy the food. You are giving that up forever. Now, when you're losing weight, you don't give a shit. No one cares what's going on when they're losing weight. But at some point, let's just assume you get to your goal weight. You've got a life to look forward to where food never really is that enjoyable to you anymore. How could it be? How much are you going to enjoy your favorite meal when you go into it pretty much full? It's just a different headspace. It's a different reality. I'm not knocking it, but everything's good and bad. And so anyways, back to Jane. Yes, and Jane just says, yes, I guess I did what I expected to do. Arg. Don't be upset about that, Jane. Again, it's awareness. And I want you to understand that so much of programming yourself then initially is becoming aware of our current programming. There we go. Okay, so I got this. You all saw it. I got it. Jane says, yes, I knew what we were having and wanted to be able to eat and enjoy all of it. And Jane has been on GLP-1s for a couple weeks, um, feeling a little nauseous because again, when the medicine works, we're right below nauseous. Jane was feeling a little too nauseous, got some medicine where she knew she wouldn't feel nauseous. The hunger came back and she lined it all up perfectly to overeat at the birthday party. That's what she wanted to do. So again, there's no shame in that. Please understand, there's no shame in programming yourself then at all. There's just understanding. There's understanding why we do what we do, and there are absolutely valid, good reasons why we do what we do. And so Jane comes into this saying, "Oh, what the hell's wrong with me? I went into the party feeling great, and then I went ate like this." But once we dig down a little deeper, it's clear as day why you did that. Clear as day. And now that you can see why you did it and what the real factors were, the bigger picture, now you're more likely to be able to have be able to influence yourself. The way you want to. So again, use this as a learning experience, Jane. And, um, and I think you are. And again, I'm always— I, I just want to say this one more time. I'm always so proud of you being— you're so open. I think you're very courageous, you know, sharing your story here. And I think it, it helps a lot of people to hear it. And, um, and I appreciate it. It's fun, um, speaking with you about this stuff because again, the more you keep paying attention, the better you get at all this, the more skill you develop in being able to influence your behaviors, your mindset, and ultimately your weight, right? Um, so that's funny though. It's a funny story. Uh, what's up, Pat? Pat says, it's like you have a crystal ball. I watched your Satir's Model of Change. That is my life this past year, losing 40 pounds. Also, the 4 Stages of Competence was so eye-opening. Very thankful for all you share. Yeah, thank you, Pat. Yes, that, um, that training is the stuff. I, I say this all the time, Program Yourself Thin has transformed into a membership site, so it is much more accessible to a lot more people. And when you join now, you get access to everything. And one of the things you get access to is every Monday I do a deep dive class. I'll just, I'll kind of pick whatever's on my mind based on my coaching or my talk. They're just things I've done all week. But the last 2 classes we had, the first one was the 4 stages of competence. And if you don't know this, this is crucial information because it really dictates how you behave. Long story short is that what we're really looking to do ultimately behaviorally is get to a stage of unconscious competence. That's when we can just do something automatically. And understanding that's really important because diets bring you to this stage of conscious competence. And you don't have to understand what all that means, but understanding the concept of change in a more accurate way is really valuable as you're moving through change. And then obviously the, the Satir's model of change as well. is just really important to understand how change shows up in real life, because a lot of times dieting especially is really guilty of super simplifying the process of change, um, to the point where, oh, tomorrow's Monday, so tomorrow I wake up and I just— I'm a keto person now. Now I do keto. Well, change don't work like that. And you can take it from Pat, okay? So take it from Pat, who has lost 40 pounds this year. And so Pat, basically what Pat is saying in this Is that this year, this year of losing 40 pounds has felt like the— one of the phases we talked about is once you start stepping into change, something new, it's chaos. You know, you're trying to figure out, what do I do? What do I think? How do I act? How do I respond? Changing up your behaviors is a lot of effort and work, and it's, it's stressful. And I think a lot of people don't really appreciate that process. And because of that, it sets you up for failure because you're not prepared. Yeah. You're not prepared. You step into the chaos and you expect it's going to be simple. Most people think Monday's here and I'm just going to be on a straight downward slide down to my goal weight. Well, that ain't how it works. You know, you start up here and then you step into a state of chaos. I have tracked people's weight for years. It is almost never this. This is people that pay me a lot of money. They are very successful, smart, intelligent, motivated, focused people. Working with me, who's a world-class coach, and their weight doesn't go like this. It's that's not a natural shape of change. The natural shape of change is this. Now what we're looking for is a trend line. We want the trend line to go down, but that trend line, when you zoom in on it, has got ups and downs, peaks, plateaus, all the rest of it. And most dieters do not know that. And so when they hit that, they feel like something's wrong with them instead of realizing, no, this is the phase of chaos. This is the phase of change, the first one. Yeah, Pat follows it up and says it's a relief to know that chaos is normal. Sometimes I felt it wasn't normal. Do you see what I mean? This is exactly why I taught that lesson. And by the way, every Monday lesson is put into the members area. You can watch the replay immediately. And there's an entire breakdown of the class, so you don't have to watch the whole class. It's all broken down, all the main points. But this is the information you need if you want to really genuinely be able to live at your goal weight. This is the information you need—not another meal plan, not another diet plan, not another workout plan. You need to understand the more granular pieces of what change really means to a human being, and that is one example of it. That honestly, when we go to create change. We're stepping into a state of chaos, and that's completely normal. And we just have to be resilient through that phase because we get better and better and better. And we— it's like walking through, again, a dark tunnel, and it feels like, holy shit, I don't know what I'm doing. And it's uncomfortable, it's awkward when you do something new. And again, you're gonna say keto, right? So I'm gonna do keto tomorrow. Okay, well, on a conceptual level, it sounds like the easiest shit in the world. I'll just stop eating carbs, I'll go into ketosis. Oh, okay, simple. Oh, I got it. Right? Conceptually, diets are the easiest thing in the world to understand, but the practice of being in a keto plan is a completely different situation. So you wake up and okay, keto day, but now you have to rethink what am I going to eat for breakfast? What am I going to eat for lunch? What am I going to eat for dinner? Oh, what am I going to snack now? Oh shit! Oh, I got this this thing coming up this week. What am I going to do? And all of a sudden, there's these new questions, these new things you have to think about and figure out. And that's what tosses you into chaos because most of our life is lived on autopilot, folks. We're subconscious beings who live most of our lives on autopilot. That may be distressing to you a little bit because you think you're logically deciding everything. You're not. You make over 200 food decisions a day. You don't even realize it because most of them are being made in the background without you being aware of it. So when you go on a diet, you're taking all of that background stuff that you do automatically and you're saying, okay, now I got to make all decisions with this. Now, instead of eating my normal breakfast, now I got to make a conscious decision to eat this type of breakfast. I never make it. I don't know how to make it. I don't have it at my house. I got to get it. It's all new. And so it increases the cognitive load, and that is stressful and it's anxiety-inducing and it's chaotic. But that's just the nature of that stage, and you got to go through it to get to where you want to be. But again, most people don't expect that. And so when it hits, they internalize it as, oh, there must be something wrong with me. I must be broken, I must be lazy, or I must be stupid or whatever. It's not true. And that narrative becomes very, very important with how you move forward. All right. So Sharon— Sharon says, thank you for addressing all this with the GLP-1 stuff. I appreciate what you say, all of it. Well, thank you, Sharon. I appreciate you saying that. Yeah. Again, this is a GLP-1 friendly zone, but at the same time, I'm not going to go into it acting like it's the most miracle cure of all time. In my opinion, it's not. Um, in my opinion, I've seen one miracle cure for weight, and I teach it in Program Yourself Thin, honestly, because that's the one that gets you to a place where you don't have to inject yourself and throw off your biochemistry. Um, you don't have to, you know, get surgery to shrink your stomach. You don't have to follow some, you know, miserable diet or workout plan. You figure out the easiest, most enjoyable, most comfortable way that you can live at your goal weight. When have you ever done that? Not only have you not done that, you've never even considered that as a possibility. I know that. I know that. Okay. Again, it's not a judgment. It's the reason that I'm here every single weekday, Monday through Friday at noon, is to share this information. This shit's life and death to me. My father died at 54 of a heart attack. So when I talk about weight, it comes with a lot more importance. than just what you're going to look like. And I want you to look good too, okay? I want you to wear the clothes you want to wear, and I want you to look the way you want to look. That's very important to me as well. But what's more important is how long you're going to be alive and your quality of life during those years. So for me, when I talk about weight, the importance level is as important as anything else in your life. I take it very, very seriously, and it's the motivation for me to get on here every day and talk to you all. And I am here every day, so feel free to pop on here and ask questions. I am happy to help you. All right. And again, we kind of follow the, the, the goal weight pyramid here: mindset, lifestyle, eating. So it's a robust, holistic, comprehensive plan. It's not just, oh, don't eat carbs anymore. Nothing that simple is going to get the job done, unfortunately. If it did, I'd tell you, you know, but it won't. I think you need a comprehensive plan, and I think it starts with the mindset. If you've never experienced hypnosis, click the link in my bio. And go get that free hypnosis session I give you. And if you're on Facebook, just type in mind and I will— I'll message you and I'll get it to you right away. But again, if you've never done this, you should do it. And not only do I give you the hypnosis session, I also made a training I give you for free called Reprogrammed: How to Live at Your Goal Weight Without the Fight. Completely free. I break down the entire system for you and literally teach you the program yourself thin technique, how to hypnotize yourself, how to use a mental rehearsal technique. to program your own mind. It's all there for free. I don't— I can't watch it for you, but, uh, everything else I've done for you. So just go check that out. You can type mind if you're in Facebook and it'll get that for you. Um, what's up, Fucia? Says, you taught me so much how to achieve, uh, and stay at my goal weight. You're the best. Thanks. Thank you, Fucia. Yes, you mentioned that yesterday. Um, doing really well. Again, a huge fan of all the people that are killing it here. Um, I'm proud of you all. Proud of you all. Um, what's up, Zook? Zook says, your advice of asking myself how I'd feel after I ate something I shouldn't has really helped. Yeah, super. Again, that— we talk about this in the program. We talk about the 3 phases of eating, okay? Anticipation, consumption, consequence. Anticipation, consumption, consequence. And in this society, we are obsessively focused on the first 2, anticipation and consumption. Every single food ad you've ever seen in your life, and you've seen millions and millions and millions of them, They're all focusing you on anticipation and consumption of the food. So subconsciously, when you think about food, you think about the movie till about halfway through. You think about getting the food, looking forward to it, and then eating it, and then your mind stops. You don't think about the consequence phase. You haven't been trained to. But when you think about the consequence phase, it's really interesting because that's the longest phase. It's the most impactful phase on your life. 5 seconds after you take the last bite, that's when the consequence phase starts. And most the time, if you want to lose weight and you eat the wrong thing or eat too much, once that consequence phase starts kicking off, it's intense because mentally you start saying mean shit to yourself. Physically, you start to feel lethargic and heavy and tired. Emotionally, you start to feel shame and guilt and frustration and anger and hopelessness. So once you start to realize that consequence phase is always there, by the way, you have been trained to ignore it because most of the time after you've eaten the wrong thing or eaten too much, you go into distraction mode, scrolling, watching TV, get on the computer, doing something else to distract yourself. But if you take a moment the next time when you eat the wrong thing or eat too much, take a moment and sit with that consequence phase, and you're going to be shocked at how unpleasant it is. It's very painful. And once you realize that, it doesn't take long for the light to kind of go off and say, holy shit, holy shit, this thing I thought was so pleasurable is actually causing me a lot of pain in my life. Now I'm not even getting to the weight gain part. See, you all think I shouldn't eat this ice cream because I don't want to gain weight, but that weight gain is in the future and your brain says, well, who gives a shit? We'll eat it today and then tomorrow we'll start a diet. We'll eat better tomorrow. That weight gain is too far in the future and it's too unpredictable for your brain to care. So the consequence phase that I'm talking about is five seconds after you take the last bite, and it's unavoidable. You have experienced every time you've overeaten or eaten the wrong thing; you just don't pay attention to it. So I'm not pretending it's there; I'm telling you it's there. And once you realize that and you tap into that, it really makes a big difference in the food decisions you make. So yes, Sux, I appreciate you sharing that—a very, very valuable technique. I would say one of the most powerful ones. Is to really make food decisions by focusing on how you're going to feel, um, that 5 seconds after you take the last bite. Very powerful technique. Um, Amy said, hi, click the link in your bio and it wouldn't work. Really? You know, I'm glad you said that. I've had it. You know what, this might be the— this might be— I'm gonna have to fix that. So yeah, if you're If you're on TikTok, is the link not working? Because I've noticed that. I've known— I've been wondering what the fuck's going on. Like, it's so— I noticed something was off, and it's been like that for a week or two. I think that link might be screwball. Like, it might not be working. I appreciate you telling me that. That makes a lot of sense. So if you're on Facebook, you write Mind, and that'll get you right in there. But wow, that's kind of interesting. Maybe that link's not working over in TikTok. Yeah, huh? No, you tried a few times on it, didn't work. Uh, I'll have to look into that. Evil Vivone says, just take Retta, bro, it's easy. Don't buy his course. Um, I don't know what's Retta. Um, but I'll tell you one thing, that's a red flag. I'll let y'all know. I don't even know what Red is, but Um, as soon as someone says just— just when someone says just— when they're talking about weight loss and they tell you to just do something, let that be a huge red flag. Weight— actually managing your weight and living at your goal weight, there's no just. There's no just cut carbs. There's no just walk 10,000 steps. There's no just don't eat for 16 hours. Just take Reda. Um, there's never any just. You need a holistic, robust solution. To managing your weight, and without one, you're always going to struggle. I promise, and I don't want you to be. I don't want you to be disappointed. I want you to get the results that you deserve, folks. And following advice that starts with just is a path to failure and disappointment. Donna says worst part about the five-second realization moment is when it leads to fuck the whole day. Yes, yes, Donna. Yes, exactly. But you know what's worse than fuck the whole day is the deeper things you're saying to yourself. Because I'm telling you, fuck the whole day is bad, but there's worse stuff being said, I promise you. And the worst stuff, I'll give you some examples of what it might look like. So you just overate or ate the thing you swore you wouldn't eat, and now not only like, I fucked the whole day, what's worse is you're saying, you fucking jerk, you don't even deserve— look at you, you fucking loser, I told you not to eat the ice cream and you ate it. Now Fuck all this now. Fuck the whole day. Fuck all this. You're a loser and you can't do it. And I'm sorry to swear so much, but this is— we get so dark. Let's be honest, folks. I've done over 6,000 private weight loss sessions. People get real dark with what they say to themselves. So I think you're absolutely right, Donna, that yeah, fuck the whole day. And again, fuck the whole day is what the hell effect, right? So it's got a specific name for dieters. And that is what the hell effect, and it's very interesting. But this is unique to dieters, and there's a lot of reasons for it. The big one is the all-or-nothing mindset that dieters have. So again, any mistake feels like total failure. But yeah, that's a huge problem too, right? Because if you make a little mistake and then you're like, ah, forget the rest of it, you know, it's a big problem. You know. Yeah, Amy says that. Oh, Amy, I will tell you another way. You can go to programyourselfthen.com. I'm gonna try something. I gotta, I gotta up my TikTok game. I've been doing this for years, but I've never really— oh, let me see, can I comment? Watch this. I'm gonna write this, this address in here, TikTok. And, uh, oh, why didn't I pick a shorter name for this program? I call it PYT, but I gotta type out my full name. Of course I missed the thing. Hold on one second. Oh, this is— boy, typing out an internet address is like— hold on a second. I'm gonna put this right in the comments though, and this will bring you right there. I'm trying to think of like where the little things are. Will this work? All right, we're getting close. Here it goes. Check this out, Amy. Try this out. I just put this comment in there. There it is. So there's the link. You can go get that. But I'm— I can't believe this TikTok thing. This is another mystery is history of sort. I haven't figured it, fixed it yet. But I've been wondering. I've been literally— I was thinking about it right before I got on here. I was like, what is going on? Yeah, that makes a lot of sense. There was some weird issue with my, my link. Yeah, if anyone else tries it, let me know. I mean, it's not working, huh? Oh, look, it's— I'm showing up there. TikTok, you crazy. I don't know. TikTok was acting crazy and maybe it messed it up. That is true. The negative talk is the worst. I've been there. Yes, yes, the negative talk's the worst, you know, and that's what I try to say. So a lot of times when I talk about the consequence phase, like after you ate the wrong thing, after you ate too much, when I talk about the consequence phase, I talk about in this order because I think it's important. Because a lot of people say, oh, how do I feel? And you'll feel fine. That's the weird thing. Most people, if you're struggling with eating and weight, when you overeat or eat the wrong thing, you don't even notice anymore. You, you You've you've normalized, you've habituated to feeling like shit physically. So most people I've noticed when they concentrate on the consequences, if they focus on the physicality of it, they don't. They're not. It's not much of an impact. What really seems to make the biggest impact, and I always call it mental emotion physical. Now when I say mental, what I mean specifically is your internal dialogue, how you talk to yourself. This is such an important important thing that. The way you talk to yourself—it's called internal dialogue, self-talk. You are talking to yourself constantly, all day long, which is why in the hypnosis world we always say you are your own best or worst hypnotist because you're in your head just chattering away all day long, and it's probably the number one thing ultimately that's dictating your weight because it dictates your behaviors. And so when I say mental, I'm talking about how you're talking to yourself. Emotion is pretty obvious. We know what that is. The mental piece, though, when you start paying attention, the second you finish the ice cream, the second you finish the candy bar, the bag of chips, the cookies, if you pay attention to what you start saying to yourself, it is jaw-droppingly negative. It is just unbelievable. And when you imagine speaking to yourself and saying those things to yourself, it's very eye-opening. And then obviously the emotions come. Again, the guilt, the shame, the frustration. And I think it's important to separate those 2. It's easy to kind of conflate them, but it's very important to recognize how you speak to yourself, what you say to yourself, what beliefs you're reinforcing when you make a mistake, and then the feelings you have. And when you start paying attention and then go into the physical— physicality, the sluggishness, the lethargicness, the heaviness, the lack of energy, the tiredness that hits you once you finish eating. But start with what you say to yourself, then go into what you feel, then go into what you physically feel. And once you start doing that, it very quickly starts to reprogram you in terms of like what you're saying to yourself before you make a food choice, a food decision. So very, very important. That's what so much of Program Yourself Then is built around, is really how you talk to yourself and how to do it. Oh, thanks everyone. Y'all put some, um— oh, I forgot the word thin. There it is. Yeah, I put the wrong name. Thank you. Other, other people put the right link in there. If anyone doesn't mind, if you have never been, or even if you could just try this, if you all let me know if that link in the bio is working. If anyone on TikTok would mind doing that for me real quick, if you just click the little picture of me up there and then click that link, there should be a link. Um, if you click that and open it, um, that's all it needs to do. If it opens it, it ought to work. Although if you want to go all the way through and find out if it works for me, I'd really appreciate that because if it's not working, um, it looks like it was working to me, but I know things are acting funny on the behind the scenes there. So I appreciate that. Um, yeah, I, I did it wrong. I wrote the wrong thing. I knew I was doing that. It's my bad there. Uh, what's up, Sharon? Sharon says, yep, just because we don't say it out loud, this is true. Yes, yes, until, um, all or something. Yes, Sharon, we talk about all or something in Program Yourself then as a kind of a antidote to all-or-nothing thinking. Um, all-or-nothing thinking is really the kiss of death, I think, um, really with pretty much any change, but certainly with weight as well. So in Program Yourself Thin, we really work on being all-or-something, all-or-something. Um, I was actually somewhat surprised I overate, as that is not what I planned to do, but I wanted to be able to at least enjoy what was being served. It was a good lesson. Um, yeah, absolutely, Jane. Jane says, I, uh, I also shopped for new clothes yesterday. Wow, I didn't think about how that was connected to the rest of my day. Yep, there you go, Jane. Again, it's always about developing awareness, so I'm glad you're putting those pieces together. Uh, what's up, Vicki? How's it going? Um, yep. By the way, your advice of, uh, how you think after you hit it has been a huge help to me. Yes, there you go. Again, people love that one. It's a very powerful piece. And program yourself in— that's a huge part of what we program you to think about is to start to subconsciously and consciously start thinking about the consequence phase. When you start thinking about the consequence phase, when that starts to become automatic, that changes your eating long term without any injections or surgery. I promise you folks, there are ways to change your eating and your, um, your eating and your food noise and all that stuff naturally. I promise you, I promise you. I promise. But again, if you're on Facebook, you can just write mind in the comments and that'll give you the hypnosis session. What's up, Debbie? How's it going? Debbie says, what a way to come on, hit with the F the whole day mentality. Yeah, yeah, exactly. But again, everyone does that. And again, that's part of that all-or-nothing mindset, right? I always say metaphorically, the way dieters approach their weight and their really each day is you think of each day like a sprint. And if you think of your weight loss as a sprint, You think about losing weight as how fast can I lose it? And that causes you to think of it like a sprint, which causes any mistake you make to feel catastrophic. Because if you think about being in a sprint, if you trip out the starting gate, you're going to lose the race, right? A sprint requires absolute perfection. If you're in a marathon, you trip a little bit out the gates, that's fine. You got enough room and, you know, space to make up the difference. But when it's a sprint, It requires absolute perfection. So dieting has conditioned you to think about your weight loss like it's a sprint, like perfection is the only thing that's going to get you there. And so as soon as you make a mistake, it feels catastrophic. What's the point? But that's not accurate. That's not true, because again, your weight is a long-term thing. And so once you start to kind of lengthen your time frame, one of the benefits of that is that you're able to absorb mistakes a lot easier. Right. You anticipate them and you got room to kind of correct them and get back on track and get where you want to go ultimately. Um, so Gil— Gil says, I have a terrible habit of overeating after my evening meal despite not being hungry. I'm really struggling to stop it. Um, yeah, well, Gil, I would say again, I think you're using the wrong process here. Um, you use that— you're using the wrong process because this is literally what I just talked about in the lesson earlier. So you may want to watch the replay. I see you're on Facebook. Um, and I would also say, Gil, type in mind in the comments and you'll get a link to go get that free hypnosis session I give you. But, um, yeah, you're trying to stop a bad habit rather than start a new good habit. And I know that may sound like the same thing, but it's not. And so, um, you know, what that tells me as well is that's kind of the definition of emotional eating, right? You're not, you're not physically hungry, but you still got a big appetite to eat. How does that happen? Because you're using the food emotionally, most likely. So maybe after dinner you're bored or you're stressed or you're tired or you're lonely or you're— I don't know, it could be any number of emotions. And you're using the food as a— maybe just bored. And now you're using the food as a way to entertain yourself. So the food in the evening is not there to nourish your body. It's not a physiological necessity. It's an emotional necessity. And what you're trying to do— let's just— I'm just going to pick bored as an example. You could fit any of those other emotions in here. It's same thing. But if you're— after dinner ends and now you're bored, and you have learned in your mind that when I'm bored, I can use food as entertainment, right? Because food's entertainment nowadays. And so as soon as we get bored, oh, what can I do? I can eat. And for a lot of people, the eating is one of the main ways they're dealing with boredom. You know, and so what you're thinking is, well, if I just stop eating at night, that'll be the answer. But what that's going to do is it's going to make you just a thin board person, and that's not what you want. So the real answer is to figure out what is the emotion that I'm eating to deal with here? What's going on after dinner in my life? How do I feel? Is it bored? Is it stressed? Is it lonely? Is it sad? Is it Anxious, whatever it may be. And then what we do is we start saying, "How can I deal with that emotion more effectively without food?" Because the food's not helping you deal with the emotion; it's just distracting you from it for a little while. That's why you need to do it every single night. If the food actually helped you deal with whatever emotion is you're trying to deal with, then the next night you wouldn't even need to eat. But what's happening is every night you're using that strategy to distract yourself. From whatever the emotional situation is. That's what I'm going to guess. You know, again, everyone's situation is different, but as a general pattern, this is a very common one. And I would say that's the path I would go down to kind of understand the behavior more, um, rather than just try and stop it. It's there for a reason. That's another thing a lot of people don't really like to accept initially, is that all of your behaviors are there for a positive intention. So if you're binge eating every night after dinner, I wouldn't look at it as a bad thing. I would look at it as an adaptive, useful thing that your subconscious learned to do somewhere along the way, and it's serving you in some way. So instead of just trying to stop it, because it's doing something for you beneficially or else you wouldn't do it, instead of just trying to stop it, I would seek to understand it. And if I find out, oh yeah, I'm bored and I'm using it for entertainment, great. Because now I can ask the magic question, how can I entertain myself? Um, how can I entertain myself more effectively? What else can I do to entertain myself that doesn't involve food? Now I start finding real genuine solutions to the problem at hand. All right, Gil says, I feel it's greed and I can't actually determine what emotion is there, if that makes sense. Um, it's not greed. It's not greed. It might be fear of loss. Okay, but I don't think it's greed. I think you say it's greed because that's what you say to yourself when you're done eating, or while you're eating. You say, Gil, stop being greedy. You're being greedy. You gotta eat all the food. That's kind of a way to try and understand it, but I don't think that's the core thing going on here. That's what I think. Again, you know, this is always challenging to do over text, but, but, um, I do my best here to kind of show you more of the process even than the specifics because it's hard to coach someone effectively over a text thing. But, um, I would, I would push back that it's probably not greed. I, I don't think that— that's not one that would do what I'm thinking. That would be my guess, but you never know. Um, Debbie says, I took my morning walk today, tried to focus on nature first and how I'd be feeling while walking in my ideal size. Nice. Yeah, great job, Debbie. And that's exactly what we're talking about in Program Yourself Thin. It's really a process of thinking of yourself as the person you want to be. And the more you practice that, again, the concept of practicing is absent when it comes to dieting. There's no room for practicing with a diet. You're either doing it or you're not doing it. And I think that is crazy because think about it. Imagine I just went golfing this morning. I took my son golfing, never been golfing before. So it's like if I— oh no, this is how you swing a club. Okay, now you know. And he goes and do it, and he doesn't do it right. I say, "Oh man, you suck! You're no good. You can't do this." Well, of course I wouldn't say that to him, right? Because what's he need to do? He needs to practice it. But wait, I just showed him how to do it. Why can't he just do it? I understand. I just showed him how to swing the club. I swung the club. I hit the ball perfect. And why can't he do? I just showed him. Why can't he do it? He must not be able to do it, right? That sounds so silly to say in that context, right? But How about you've been struggling with your eating for 10 years, and tomorrow you're going to start a keto plan? And the first day of keto, you intend to do keto, you intend to follow the plan, and then you don't. And then you say, "Oh, what's wrong with me? What's wrong with me?" Nothing's wrong with you. You just need to practice. You need to practice thinking different. You need to practice living different. You need to practice eating different. But dieting doesn't give you any way to practice becoming the person you want. It's just this expectation that tomorrow's Monday and boom, now I'm a new person. Huh? How's that work? How does that work? That makes no sense, you know? So in Program Yourself Thin, instead we are looking at becoming a thin, healthy, happy person as a skill that you develop. And the beauty of that is that there's no it works, it didn't work. It's just like a golf club. So, well, I hit it wrong. Okay, what did I do wrong? I analyze it, adjust it. Attempt to hit it better the next time. And the more I do that, the more I tend to hit it better the right way, right? Um, but again, in Program Yourself Thin, we do it very systematically, right? So we systematically think of ourselves as a thin, healthy, happy person, start to live like a thin, healthy, happy person, and start to eat like a thin, healthy, happy person. It's a very systematic plan to make that happen, and we practice it day after day after day after day, um, in a very unique way. Again, you can go to Program Yourself Thin and see what it's all about. It's laid out. It's pretty, it's pretty simple and obvious, I think, when you look at it. But dieting never teaches this to you, so it's just, it's not in your mind as an option. But imagine what would happen if every day you woke up imagining yourself as a thin, healthy, happy version of you, and you start your day kind of stepping into embodying that version of you, intentionally thinking That way, intentionally holding yourself that way, intentionally eating breakfast that way. It starts to become a practice. It starts to feel normal. It starts to feel natural, and eventually it starts to feel automatic. And that's where the success starts coming. And you've never done that with any diet because with a diet, what you're low-key kind of expecting is that well, I'm going to force myself to eat different. I'm going to lose weight, and then when I lose the weight, then I'm going to be I'm going to be that person. When I get to my goal weight, I'm gonna— it's gonna, it's gonna change everything in here. I'm gonna change and then I'm gonna live there forever. But then how do 85 to 95% of dieters that lose the weight put the weight back on? Why have you put the weight back on? Didn't you like being at your goal weight? You've been at your goal weight. If it was so incredible, if it was the cure-all for everything, then why did you put the weight on? And unfortunately, just losing the weight isn't enough. I, I don't even know how we're in 2026 and this is even an odd thing to say, an unusual thing for you to hear, but losing the weight's not enough. And unfortunately, this is one of my big issues with GLP-1. It's, it's a Band-Aid. And again, I have no problem with Band-Aids. I cut my finger the other day, I put a Band-Aid on right away. I have no problem with Band-Aids, but it's not a real genuine fix. And that's what bothers me about the GLP-1 Is that it's put out there like this amazing miracle cure, but I live every day with people that are genuinely transforming themselves into thin, healthy, happy people. I mean, Connie was here yesterday. She's been at her goal weight for 11 years. 11 years of no GLP-1, 11 years of no diet, 11 years of no stomach surgery or bullshit from that. So this is my life. I'm seeing this every day. It's not, it's not an unusual thing. It's just that you never learn how to approach it that way. And that's what drives me crazy, right? Because again, as I said, this is very important to me. But again, if you're interested in this approach and you, you are new here at all, click the link in my bio. I guess TikTok might not be working right, but if you're at Facebook, you can write MIND in there and it'll, uh, it'll get you the, the link to it automatically. What's up, Lois? Lois says, I was sitting outside while watching you and ended up weeding a flower bed while listening, and now back to sitting and watching you and the hummingbirds. Good info. Thank you. That's awesome. That's a wonderful, wonderful strategy, Lois, right? Get a little bit of activity in there. Get good stuff for your mind. A little more activity. You're out in the sun. Nice job. And Lois is killing it. Lois, you're doing a great job. Yeah. And Lois mentions be the turtle instead of the hare. Yes. Good advice for sure. Uh, what's up, Anne? Anne says— Emery says, or maybe because you're insulin resistant, your cells are not opening to use the nutrients, and so your body is signaling to tell you to eat. When I made lifestyle changes, I improved my insulin sensitivity, and now I crave less food when I'm not actually hungry. Now I'm practicing what you're teaching, which is how do I live like a thin, healthy version of myself, um, to program those new practices and habits. Yeah, Marie, thank you for sharing that. And absolutely, absolutely, insulin resistance is a real thing, obviously, right? It's going to impact us, um, and so we got to acknowledge that and recognize that. But a lot of those factors can change too. And absolutely. And that's why I say, you know, I always look at things. What I've seen the best results come from is this holistic, comprehensive approach, right? Notice I always say like a diet is about this much of the pyramid, right? A diet is like this, this tippity top of the pyramid. That's it. Here's what to eat. But there's all this stuff here and it all works together as you start to relax. Your body functions differently. As you start to nourish yourself, your body functions differently. Hydrate yourself, relax, get more sleep. Your body starts to operate different, and it all makes the whole better. It makes it easier, quiets your mind, makes you more sensitive to what's going on in your body so you can adjust it properly. So yeah, thank you for sharing that, Emery. I agree 1,000%. Um, that there's— I always say this this way, that a lot of times people think of their weight like a bank account, credits and debits, calories in, calories out. But I think of weight like a stock market in that there's a lot of factors involved. And so that's why I think you need a comprehensive holistic strategy to manage your weight. And that's what this pyramid represents, you know, is that comprehensive holistic strategy, because it's kind of like the sum of the parts is greater than the whole. And so when you work on all these different things, it just— it makes everything easier in a way that most people have never even imagined is possible. Because most people, unfortunately, are really doing things that are making weight loss virtually impossible. Your your mindset, your lifestyle, and your eating strategies are absolutely working against you. And so you can have all the motivation and willpower and plan in the world, but it's not going to work because the system's fighting against you. And that's where most people find themselves in a situation where their body, mind, and Biochemistry is working against them, and so we want to get all of those things on board with us. And again, a huge part of programming yourself then is it's not just counting calories. Yeah, calories is a part of what we're paying attention to, but we're looking at the whole picture. And the beauty of this is that calories, yes, are very important, but to just focus on calories is tedious and difficult. And there's a lot of other things that are a lot easier to focus on. That make it easier for you to do deal with the calories, if that makes sense. So again, this goes into the all or something mindset that we don't need to just do everything perfectly. We can also kind of just have one foot in the game and still be making progress. And once you kind of internalize that idea, when you could be making progress 365 days a year, even if it's just 1% better, that is what is going to give you the results that you actually want. Not a grand slam attempt to do everything perfect for the next month. That that's not going to get you what you want. You need to internalize these changes so that they run automatically. That's the program yourself. Then healthy, happy is about programming yourself so that you automatically do a lot of the things that get you the results you want. The automaticity is the key part there. So yes, but all right everyone, I gotta get out of here. I got a lot of stuff to do. Um, if you are not in my world, click the link in my bio. I guess TikTok, it may not be working. If not, you can go to programyourselfthen.com and there is a link there to get the hypnosis session. Uh, if you're in Facebook, you can just type in mind and, uh, you'll get a message immediately, um, with a link to go get that. And, uh, if you like this, I'm here every Monday through Friday, usually around noon Eastern, to talk to you, coach you, do anything I can to help you. Get control of your weight, your eating, your health, and your happiness. And, um, if you can't make the live, it's also a podcast, so you can listen to the replay anytime you want. Just go to any podcast platform, search Program Your