November 4, 2025 • 16 mins
We dig into the psychology of sustainable eating and show how awareness, systems, and self-compassion outperform willpower and rigid rules. Through client stories and practical tools, we outline simple steps to build habits that last and make peace with food.
• shifting from outcomes to systems and awareness
• the plate pause, halfway check-in, and satisfaction scale
• the food mood detective and the three-bite rule
• habit stacking, environment design, and defaults
• HALT for emotional eating and expanding coping tools
• unconditional permission to eat and neutral food language
• compassionate curiosity replacing self-criticism
• the 1% better approach and learning from setbacks
If you'd enjoyed today's episode, I'd love for you to share it with your friends and family
And if you're feeling generous, consider donating at the link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:10):
Welcome back to season five of the Kore Kast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Hey there, and welcome to MindOver Macros.
Fuel your body, train yourmind.
I'm your host, Kris Harris.
Today we're exploring thepsychology behind sustainable
eating habits.
You know, after working withhundreds of clients over the
years, I've discovered somethingfascinating.
(00:53):
The biggest barrier to lastingchange isn't what's on your
plate, it's what's in your head.
We've been conditioned to thinkthat willpower is the answer,
that if we just try harder,restrict more, or follow the
perfect plan, we'll finallycrack the code.
But here's the truth that mightsurprise you sustainable eating
isn't about perfection.
(01:14):
It's about psychology.
Let me share a story thatillustrates this perfectly.
I had a client named Sarah whocame to me exhausted from years
of yo-yo dieting.
She'd lost and gained the same30 pounds multiple times,
convinced she lacked willpower.
Here's what Sarah was doing.
Every Monday, she'd start freshwith a rigid meal plan,
(01:35):
eliminating entire food groups,measuring everything to the
gram.
By Wednesday, she'd have astressful day and grab a cookie
from the break room.
Then the shame spiral wouldbegin.
I've already blown it, she'dtell herself.
Might as well finish the wholepackage.
By Friday, she'd thrown in thetowel, promising to start again
next Monday.
The breakthrough came when weshifted her focus from
(01:58):
restriction to awareness.
Instead of asking, what can't Ieat?
We started asking, what does mybody need right now?
Sarah learned to tune intohunger and fullness cues she'd
ignored for years.
When she ate slowly andmindfully, she naturally ate
less without feeling deprived.
The mindset shift wasn't justabout awareness, it was about
(02:18):
redefining success.
Sarah had been measuringsuccess by the number on the
scale and how perfectly shefollowed her meal plan.
We changed that.
Success became, did she eatwithout distractions?
Did she check in with herhunger before reaching for food?
Did she practiceself-compassion when she made
choices she didn't love?
This is what I call theprogress not perfection
(02:41):
paradigm.
I worked with Mark, a busyexecutive who used to inhale his
lunch at his desk whileanswering emails.
He'd finish an entire mealwithout tasting it, then wonder
why he was still hungry an hourlater.
We introduced the three byterule.
Mark committed to eating justthe first three bites of every
meal slowly, with nodistractions, really paying
(03:03):
attention to flavors andtextures.
This tiny change had a massiveimpact.
He started noticing when he wasactually satisfied, began
choosing foods that genuinelytasted good to him, and his
afternoon energy crashesdisappeared.
Now, let's dive deeper intobuilding awareness around your
food choices because this iswhere real transformation
(03:24):
happens.
Most of us eat on autopilot,same breakfast, usual lunch,
mindless snacking while watchingTV.
But when you start payingattention, you begin to notice
patterns you never saw before.
Here's a powerful technique Icall the food mood detective.
For just one week, notice whatyou're feeling before, during,
and after eating.
Are you eating because you'rephysically hungry, bored,
(03:47):
stressed, celebrating, tired?
No judgment here, justobservation.
I had a client named Jenniferwho discovered she wasn't
actually craving ice cream at 3p.m.
every day.
She was craving a break.
She was using food to pause anddecompress from her high stress
job.
Once she realized this, wefound other ways to create that
(04:10):
break.
A five-minute walk outside orstepping away from her computer
to stretch.
The ice cream cravingsvirtually disappeared.
Another powerful technique iswhat I call the satisfaction
scale.
Before you eat, rate yourhunger on a scale of one to ten,
one being absolutely starving,ten being uncomfortably full.
Most people should eat whenthey're at a three or four,
(04:33):
moderately hungry, and stop at aseven, comfortably satisfied.
But here's what's fascinating.
Most of my clients discoverthey're eating when they're not
even hungry, maybe at a five orsix, and eating until they're at
an eight or nine, way pastsatisfaction.
Just this simple awareness canbe transformative.
I had a client, David, whorealized he was eating lunch at
(04:55):
noon sharp whether he was hungryor not, because that's what his
calendar said.
When he started checking inwith his hunger first, he
honored his body's naturalrhythm instead of the clock
schedule and lost 15 poundswithout counting calories.
The key is removing externalrules and tuning into your
internal wisdom.
Your body knows when it needsfuel and when it's had enough.
(05:18):
We just need to listen.
Now let's talk about systemsbecause this is where
sustainable change really takesroot.
Most people focus on outcomes.
I want to lose 20 pounds, Iwant to eat healthier.
But outcomes are the result ofsystems, the collection of daily
habits and processes.
Here's how to build abulletproof eating system.
First, environment design.
(05:39):
Your environment is strongerthan your willpower every time.
If there's candy on yourcounter, you'll eat more candy.
That's human nature, not acharacter flaw.
I worked with Lisa, a mom ofthree, who was constantly
snacking on her kids' goldfishcrackers while packing lunches.
The solution wasn't willpower,it was systems.
She started keepingpre-portioned nuts and seeds in
(06:00):
the same cabinet.
When she reached for somethingto munch on out of habit, she
had a better option right there.
Second, the power of defaults.
Make healthy choices the easychoices.
Batch prep vegetables onSunday, keep a water bottle at
your desk, pack healthy snacksin your car.
When you're tired or stressed,you'll default to whatever's
(06:21):
most convenient.
So make the convenient choicethe healthy choice.
Third, habit stacking.
This is one of the mostpowerful techniques I teach.
You take a new habit you wantto build and stack it onto an
existing habit you already doconsistently.
For example, after I pour mymorning coffee, I will eat one
piece of fruit.
Or, before I sit down fordinner, I will take three deep
(06:44):
breaths to help me eat moremindfully.
Rachel wanted to drink morewater but kept forgetting.
Instead of relying onwillpower, we stacked it onto
existing habits.
After she sat down at her deskin the morning, she'd drink
water.
Before every bathroom break,she'd drink water.
After lunch, she'd drink water.
These weren't new time slots,just small additions to things
(07:07):
she was already doing.
Within three weeks, she waseasily drinking eight, ten
glasses daily without thinkingabout it.
The beauty of habit stacking isthat it works with your brain's
natural tendency to createroutine patterns.
You're not trying to remembersomething completely new, you're
adding one small step tosomething you already do
automatically.
(07:28):
Now, let's get reallypractical.
I want to give you specifictechniques you can start
implementing today that willbegin shifting your relationship
with food immediately.
First, try the plate pause.
Before you take your firstbite, look at your plate and
ask, How hungry am I right now?
What does satisfaction looklike for this meal?
(07:49):
This takes maybe 10 seconds,but it transforms eating from
unconscious to intentional.
Second, practice the halfwaycheck-in.
When you're halfway throughyour meal, put your fork down,
take a breath, check your hungerlevel again.
Are you still hungry?
Are you eating because the foodtastes great or because it's
there?
This simple pause can preventovereating and help you
(08:12):
recognize your body'ssatisfaction signals.
Third, implement foodgratitude.
Before each meal, appreciatesomething about your food, the
vibrant colors of your salad,the comforting warmth of your
soup, or simply that you havenourishing food available.
Research shows gratitudeenhances digestion and
satisfaction.
(08:33):
When you appreciate your food,you eat more slowly and feel
more satisfied with less.
Let's dive into emotionaleating, because this is where
psychology becomes crucial.
Emotional eating isn't acharacter flaw, it's a learned
coping mechanism.
The goal isn't to never eatemotionally again, it's to
expand your toolkit so foodisn't your only emotional
(08:55):
regulation strategy.
I teach my clients the HALTtechnique.
Before reaching for food whenyou're not physically hungry,
check if you're hungry, angry,lonely, or tired.
Each state calls for adifferent response.
If you're angry, maybe you needto journal or walk.
If you're lonely, call afriend.
If you're tired, food won'tgive you the energy you need,
(09:17):
rest will.
Here's an example.
Maria, a nurse working nightshifts, was eating constantly
during shifts.
She thought she was hungry, butwe discovered she was using
food to stay awake.
Once we found other strategies,short walks, peppermint tea,
bright lighting, the compulsiveeating stopped.
Here's something that mightsurprise you.
(09:39):
The psychology of restrictionoften keeps us stuck.
When we label foods as good orbad, allowed or forbidden, we
create psychological reactants.
The more we tell ourselves wecan't have something, the more
we want it.
I worked with Amanda who hadlabeled bread, pasta, and
desserts as bad foods.
She'd be good all week, thenencounter pizza at a work party
(10:01):
and think, I can't eat thistomorrow, so I better eat a lot
now.
She'd overeat, then spend theweekend in shame, promising to
be better on Monday.
The breakthrough came when wegave Amanda unconditional
permission to eat pizza anytimeshe wanted.
When pizza was no longerforbidden, it lost its power.
She started asking, do Iactually want pizza right now,
(10:23):
or just because I'm not supposedto have it?
Often it was the latter.
When she did choose pizza, sheate it mindfully and naturally
ate less because she knew shecould have it again.
This is making peace with food.
When all foods are morallyneutral, just foods with
different nutritional profiles,you can make choices based on
(10:44):
what your body actually wantsand needs.
One of the most transformativechanges is how you talk to
yourself about your choices.
Most of us have harsh innercritics.
I was so bad today.
I have no willpower.
I'm such a failure.
This negative self-talk doesn'tmotivate better choices.
It creates more stress, whichoften leads to more emotional
(11:06):
eating.
I teach clients compassionatecuriosity.
Instead of berating yourselfwhen you make a choice you wish
you hadn't, get curious aboutit.
That's interesting.
I ate that entire bag of chipseven though I wasn't hungry.
What was going on for me?
What was I feeling?
What did I need?
This shift from judgment tocuriosity is profound.
(11:29):
When you're not wasting energybeating yourself up, you can use
that energy to learn about yourpatterns.
I had a client named Carlos whoused to spiral into days of
being bad after eating somethingunplanned.
Once he learned to respond withcuriosity instead of criticism,
those spirals stopped.
One unplanned cookie justbecame information, not a reason
(11:52):
to abandon his health goals.
Remember, you are not youreating choices.
You're a complex human being.
Sometimes you'll eat in waysthat align with your health
goals, sometimes you won't.
Both are normal and okay.
Now let's talk implementation.
Knowing these concepts andactually applying them are two
different things.
Change happens gradually, andthe key is to start small and
(12:15):
build momentum.
Here's your implementationroadmap.
Choose one technique we'vediscussed today and commit to
practicing it for one week.
Maybe it's the plate pausebefore meals, checking your
hunger level halfway througheating, or asking yourself if
you're halt before eating whenyou're not physically hungry.
Master one technique beforeadding another.
I call this the 1% betterapproach.
(12:37):
You don't need to overhauleverything overnight.
You just need to be 1% moreaware, 1% more intentional, 1%
more compassionate.
These tiny improvementscompound into massive
transformation.
Start with just one meal perday, lunch.
For one week, eat lunch with nodistractions, no phone, no
(12:57):
computer.
Notice flavors and textures.
Chew slowly.
Put your fork down betweenbites.
Once mindful lunch becomesnatural, add breakfast, then
dinner.
That's the power of small,consistent changes.
Let's address setbacks, becauseyou will have them, and that's
completely normal.
Maybe you'll stress eat morethan usual during a difficult
(13:18):
week.
Maybe you'll eat pastsatisfaction at a party.
Maybe you'll forget to check inwith your hunger cues for
several days.
Here's the crucial differencebetween people who create
lasting change and those whodon't.
How they respond to setbacks.
Instead of seeing a setback asevidence that they're broken,
they see it as data.
What can I learn from this?
(13:39):
What was different about thissituation?
What support do I need tohandle similar situations better
next time?
The key is to stop seeingchallenging situations as
exceptions to your healthyhabits and start seeing them as
opportunities to practice thosehabits in different
environments.
This mindset shift changeseverything.
(13:59):
As we wrap up today'sexploration of the psychology
behind sustainable eatinghabits, I want to leave you with
this.
The most radical thing you cando in our diet-obsessed culture
is to trust your body and treatyourself with compassion.
You have an incredible capacityfor change, not through force
or restriction, but throughawareness, kindness, and
(14:22):
patience.
Every time you pause beforeeating, check in with your
hunger, or respond to aperceived mistake with curiosity
instead of criticism, you'rerewiring decades of
conditioning.
Sustainable eating isn't aboutfinding the perfect meal plan or
having perfect willpower.
It's about developing arelationship with food based on
awareness rather than rules,compassion rather than
(14:44):
criticism, and trust in yourbody's wisdom rather than
external authorities.
Start small, be consistent, andbe patient with yourself.
The journey toward a peacefulrelationship with food is
ongoing practice.
There's no finish line.
There's just the practice oftreating yourself and your body
with the respect and kindnessyou deserve.
(15:06):
Thank you for joining me todayon Mind Over Macros.
Until next time, fuel your bodyand train your mind.
Thank you for joining me onthis episode of the CoreCast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts, and I'm here to support
(15:26):
you every step of the way.
If you'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
For more resources, tips, andupdates, don't forget to visit
(15:48):
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the KoreKast, and I'll see
you next week.
Welcome back to season five of the Kore Kast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Hey there, and welcome to MindOver Macros.
Fuel your body, train yourmind.
I'm your host, Kris Harris.
Today we're exploring thepsychology behind sustainable
eating habits.
You know, after working withhundreds of clients over the
years, I've discovered somethingfascinating.
(00:53):
The biggest barrier to lastingchange isn't what's on your
plate, it's what's in your head.
We've been conditioned to thinkthat willpower is the answer,
that if we just try harder,restrict more, or follow the
perfect plan, we'll finallycrack the code.
But here's the truth that mightsurprise you sustainable eating
isn't about perfection.
(01:14):
It's about psychology.
Let me share a story thatillustrates this perfectly.
I had a client named Sarah whocame to me exhausted from years
of yo-yo dieting.
She'd lost and gained the same30 pounds multiple times,
convinced she lacked willpower.
Here's what Sarah was doing.
Every Monday, she'd start freshwith a rigid meal plan,
(01:35):
eliminating entire food groups,measuring everything to the
gram.
By Wednesday, she'd have astressful day and grab a cookie
from the break room.
Then the shame spiral wouldbegin.
I've already blown it, she'dtell herself.
Might as well finish the wholepackage.
By Friday, she'd thrown in thetowel, promising to start again
next Monday.
The breakthrough came when weshifted her focus from
(01:58):
restriction to awareness.
Instead of asking, what can't Ieat?
We started asking, what does mybody need right now?
Sarah learned to tune intohunger and fullness cues she'd
ignored for years.
When she ate slowly andmindfully, she naturally ate
less without feeling deprived.
The mindset shift wasn't justabout awareness, it was about
(02:18):
redefining success.
Sarah had been measuringsuccess by the number on the
scale and how perfectly shefollowed her meal plan.
We changed that.
Success became, did she eatwithout distractions?
Did she check in with herhunger before reaching for food?
Did she practiceself-compassion when she made
choices she didn't love?
This is what I call theprogress not perfection
(02:41):
paradigm.
I worked with Mark, a busyexecutive who used to inhale his
lunch at his desk whileanswering emails.
He'd finish an entire mealwithout tasting it, then wonder
why he was still hungry an hourlater.
We introduced the three byterule.
Mark committed to eating justthe first three bites of every
meal slowly, with nodistractions, really paying
(03:03):
attention to flavors andtextures.
This tiny change had a massiveimpact.
He started noticing when he wasactually satisfied, began
choosing foods that genuinelytasted good to him, and his
afternoon energy crashesdisappeared.
Now, let's dive deeper intobuilding awareness around your
food choices because this iswhere real transformation
(03:24):
happens.
Most of us eat on autopilot,same breakfast, usual lunch,
mindless snacking while watchingTV.
But when you start payingattention, you begin to notice
patterns you never saw before.
Here's a powerful technique Icall the food mood detective.
For just one week, notice whatyou're feeling before, during,
and after eating.
Are you eating because you'rephysically hungry, bored,
(03:47):
stressed, celebrating, tired?
No judgment here, justobservation.
I had a client named Jenniferwho discovered she wasn't
actually craving ice cream at 3p.m.
every day.
She was craving a break.
She was using food to pause anddecompress from her high stress
job.
Once she realized this, wefound other ways to create that
(04:10):
break.
A five-minute walk outside orstepping away from her computer
to stretch.
The ice cream cravingsvirtually disappeared.
Another powerful technique iswhat I call the satisfaction
scale.
Before you eat, rate yourhunger on a scale of one to ten,
one being absolutely starving,ten being uncomfortably full.
Most people should eat whenthey're at a three or four,
(04:33):
moderately hungry, and stop at aseven, comfortably satisfied.
But here's what's fascinating.
Most of my clients discoverthey're eating when they're not
even hungry, maybe at a five orsix, and eating until they're at
an eight or nine, way pastsatisfaction.
Just this simple awareness canbe transformative.
I had a client, David, whorealized he was eating lunch at
(04:55):
noon sharp whether he was hungryor not, because that's what his
calendar said.
When he started checking inwith his hunger first, he
honored his body's naturalrhythm instead of the clock
schedule and lost 15 poundswithout counting calories.
The key is removing externalrules and tuning into your
internal wisdom.
Your body knows when it needsfuel and when it's had enough.
(05:18):
We just need to listen.
Now let's talk about systemsbecause this is where
sustainable change really takesroot.
Most people focus on outcomes.
I want to lose 20 pounds, Iwant to eat healthier.
But outcomes are the result ofsystems, the collection of daily
habits and processes.
Here's how to build abulletproof eating system.
First, environment design.
(05:39):
Your environment is strongerthan your willpower every time.
If there's candy on yourcounter, you'll eat more candy.
That's human nature, not acharacter flaw.
I worked with Lisa, a mom ofthree, who was constantly
snacking on her kids' goldfishcrackers while packing lunches.
The solution wasn't willpower,it was systems.
She started keepingpre-portioned nuts and seeds in
(06:00):
the same cabinet.
When she reached for somethingto munch on out of habit, she
had a better option right there.
Second, the power of defaults.
Make healthy choices the easychoices.
Batch prep vegetables onSunday, keep a water bottle at
your desk, pack healthy snacksin your car.
When you're tired or stressed,you'll default to whatever's
(06:21):
most convenient.
So make the convenient choicethe healthy choice.
Third, habit stacking.
This is one of the mostpowerful techniques I teach.
You take a new habit you wantto build and stack it onto an
existing habit you already doconsistently.
For example, after I pour mymorning coffee, I will eat one
piece of fruit.
Or, before I sit down fordinner, I will take three deep
(06:44):
breaths to help me eat moremindfully.
Rachel wanted to drink morewater but kept forgetting.
Instead of relying onwillpower, we stacked it onto
existing habits.
After she sat down at her deskin the morning, she'd drink
water.
Before every bathroom break,she'd drink water.
After lunch, she'd drink water.
These weren't new time slots,just small additions to things
(07:07):
she was already doing.
Within three weeks, she waseasily drinking eight, ten
glasses daily without thinkingabout it.
The beauty of habit stacking isthat it works with your brain's
natural tendency to createroutine patterns.
You're not trying to remembersomething completely new, you're
adding one small step tosomething you already do
automatically.
(07:28):
Now, let's get reallypractical.
I want to give you specifictechniques you can start
implementing today that willbegin shifting your relationship
with food immediately.
First, try the plate pause.
Before you take your firstbite, look at your plate and
ask, How hungry am I right now?
What does satisfaction looklike for this meal?
(07:49):
This takes maybe 10 seconds,but it transforms eating from
unconscious to intentional.
Second, practice the halfwaycheck-in.
When you're halfway throughyour meal, put your fork down,
take a breath, check your hungerlevel again.
Are you still hungry?
Are you eating because the foodtastes great or because it's
there?
This simple pause can preventovereating and help you
(08:12):
recognize your body'ssatisfaction signals.
Third, implement foodgratitude.
Before each meal, appreciatesomething about your food, the
vibrant colors of your salad,the comforting warmth of your
soup, or simply that you havenourishing food available.
Research shows gratitudeenhances digestion and
satisfaction.
(08:33):
When you appreciate your food,you eat more slowly and feel
more satisfied with less.
Let's dive into emotionaleating, because this is where
psychology becomes crucial.
Emotional eating isn't acharacter flaw, it's a learned
coping mechanism.
The goal isn't to never eatemotionally again, it's to
expand your toolkit so foodisn't your only emotional
(08:55):
regulation strategy.
I teach my clients the HALTtechnique.
Before reaching for food whenyou're not physically hungry,
check if you're hungry, angry,lonely, or tired.
Each state calls for adifferent response.
If you're angry, maybe you needto journal or walk.
If you're lonely, call afriend.
If you're tired, food won'tgive you the energy you need,
(09:17):
rest will.
Here's an example.
Maria, a nurse working nightshifts, was eating constantly
during shifts.
She thought she was hungry, butwe discovered she was using
food to stay awake.
Once we found other strategies,short walks, peppermint tea,
bright lighting, the compulsiveeating stopped.
Here's something that mightsurprise you.
(09:39):
The psychology of restrictionoften keeps us stuck.
When we label foods as good orbad, allowed or forbidden, we
create psychological reactants.
The more we tell ourselves wecan't have something, the more
we want it.
I worked with Amanda who hadlabeled bread, pasta, and
desserts as bad foods.
She'd be good all week, thenencounter pizza at a work party
(10:01):
and think, I can't eat thistomorrow, so I better eat a lot
now.
She'd overeat, then spend theweekend in shame, promising to
be better on Monday.
The breakthrough came when wegave Amanda unconditional
permission to eat pizza anytimeshe wanted.
When pizza was no longerforbidden, it lost its power.
She started asking, do Iactually want pizza right now,
(10:23):
or just because I'm not supposedto have it?
Often it was the latter.
When she did choose pizza, sheate it mindfully and naturally
ate less because she knew shecould have it again.
This is making peace with food.
When all foods are morallyneutral, just foods with
different nutritional profiles,you can make choices based on
(10:44):
what your body actually wantsand needs.
One of the most transformativechanges is how you talk to
yourself about your choices.
Most of us have harsh innercritics.
I was so bad today.
I have no willpower.
I'm such a failure.
This negative self-talk doesn'tmotivate better choices.
It creates more stress, whichoften leads to more emotional
(11:06):
eating.
I teach clients compassionatecuriosity.
Instead of berating yourselfwhen you make a choice you wish
you hadn't, get curious aboutit.
That's interesting.
I ate that entire bag of chipseven though I wasn't hungry.
What was going on for me?
What was I feeling?
What did I need?
This shift from judgment tocuriosity is profound.
(11:29):
When you're not wasting energybeating yourself up, you can use
that energy to learn about yourpatterns.
I had a client named Carlos whoused to spiral into days of
being bad after eating somethingunplanned.
Once he learned to respond withcuriosity instead of criticism,
those spirals stopped.
One unplanned cookie justbecame information, not a reason
(11:52):
to abandon his health goals.
Remember, you are not youreating choices.
You're a complex human being.
Sometimes you'll eat in waysthat align with your health
goals, sometimes you won't.
Both are normal and okay.
Now let's talk implementation.
Knowing these concepts andactually applying them are two
different things.
Change happens gradually, andthe key is to start small and
(12:15):
build momentum.
Here's your implementationroadmap.
Choose one technique we'vediscussed today and commit to
practicing it for one week.
Maybe it's the plate pausebefore meals, checking your
hunger level halfway througheating, or asking yourself if
you're halt before eating whenyou're not physically hungry.
Master one technique beforeadding another.
I call this the 1% betterapproach.
(12:37):
You don't need to overhauleverything overnight.
You just need to be 1% moreaware, 1% more intentional, 1%
more compassionate.
These tiny improvementscompound into massive
transformation.
Start with just one meal perday, lunch.
For one week, eat lunch with nodistractions, no phone, no
(12:57):
computer.
Notice flavors and textures.
Chew slowly.
Put your fork down betweenbites.
Once mindful lunch becomesnatural, add breakfast, then
dinner.
That's the power of small,consistent changes.
Let's address setbacks, becauseyou will have them, and that's
completely normal.
Maybe you'll stress eat morethan usual during a difficult
(13:18):
week.
Maybe you'll eat pastsatisfaction at a party.
Maybe you'll forget to check inwith your hunger cues for
several days.
Here's the crucial differencebetween people who create
lasting change and those whodon't.
How they respond to setbacks.
Instead of seeing a setback asevidence that they're broken,
they see it as data.
What can I learn from this?
(13:39):
What was different about thissituation?
What support do I need tohandle similar situations better
next time?
The key is to stop seeingchallenging situations as
exceptions to your healthyhabits and start seeing them as
opportunities to practice thosehabits in different
environments.
This mindset shift changeseverything.
(13:59):
As we wrap up today'sexploration of the psychology
behind sustainable eatinghabits, I want to leave you with
this.
The most radical thing you cando in our diet-obsessed culture
is to trust your body and treatyourself with compassion.
You have an incredible capacityfor change, not through force
or restriction, but throughawareness, kindness, and
(14:22):
patience.
Every time you pause beforeeating, check in with your
hunger, or respond to aperceived mistake with curiosity
instead of criticism, you'rerewiring decades of
conditioning.
Sustainable eating isn't aboutfinding the perfect meal plan or
having perfect willpower.
It's about developing arelationship with food based on
awareness rather than rules,compassion rather than
(14:44):
criticism, and trust in yourbody's wisdom rather than
external authorities.
Start small, be consistent, andbe patient with yourself.
The journey toward a peacefulrelationship with food is
ongoing practice.
There's no finish line.
There's just the practice oftreating yourself and your body
with the respect and kindnessyou deserve.
(15:06):
Thank you for joining me todayon Mind Over Macros.
Until next time, fuel your bodyand train your mind.
Thank you for joining me onthis episode of the CoreCast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts, and I'm here to support
(15:26):
you every step of the way.
If you'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
For more resources, tips, andupdates, don't forget to visit
(15:48):
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the KoreKast, and I'll see
you next week.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com