October 14, 2025 • 35 mins
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Food shouldn’t feel like a fight—and yet for so many women, it does.
In this episode of The Breakthrough Emotional Eating Podcast, I’m sharing The 3 R’s to Food Freedom—my signature system that I use inside my coaching program, Breakthrough To You, to help women end emotional eating and lose weight without diets, restriction, or relying on willpower.
This simple, brain-based framework is designed to help you finally make peace with food, trust yourself again, and create lasting change from the inside out:
✨ Routines that create change – Because your brain craves predictability. You’ll learn how to pre-decide meals to quiet the food noise, why eating to satisfied (not full) naturally reduces overeating, and how small habits like walking, hydration, and gratitude shift both your energy and identity.
🧠 Rewiring your mindset – I’ll show you how to uncover the hidden beliefs that keep you stuck, interrupt negative self-talk, and use practical mindset tools—or even hypnotherapy—to reprogram your brain for sustainable transformation.
💬 Radical accountability – This isn’t punishment or guilt. It’s about creating a supportive structure where honesty feels empowering, progress feels possible, and every choice moves you closer to the version of yourself who trusts her body and follows through with ease.
The 3 R’s to Food Freedom isn’t another diet—it’s a mindset and lifestyle shift that makes eating feel calm, confident, and sustainable. When your habits align with your values and your brain feels safe, the weight naturally follows.
If this message resonates, join the waitlist for my upcoming Breakthrough To You coaching program using this link.
And if today’s episode speaks to you, share it with a friend who’s tired of dieting and ready for freedom. Subscribe, leave a review, and let’s help more women break through the emotional patterns that have kept them stuck for years.
Connect with me online:
1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44
3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com
If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating
Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.
If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram...
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:02):
Do you want to lose weight but struggle to stay
committed to a meal plan becauseyou constantly feel hungry?
Does food provide you comfortwhen you're bored, angry,
lonely, or sad?
If so, you are in the rightplace.
My name is Kristen Jones, andI'm a life coach specializing in
emotional eating and weightloss.
(00:22):
And I'm also a lifelongemotional eater.
I want to provide you withinformation, motivation, and
support so you too can learn tomanage your issues with and
develop a healthy relationshipwith yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(01:04):
Well, this episode is a longtime overdue.
One of the things that I don'tdo enough speaking about is
about the programs that I offer.
I come on, I do my podcast, Italk about different things that
you can do at home, on your own,to deal with and address
(01:27):
emotional eating.
And I think that through 153episodes, I've done a pretty
good job, and I'm pretty proudof myself for doing, you know,
providing for my listeners andmy viewers a path, a number of
things to look at in order toaddress emotional eating.
(01:49):
One of the things I don't talkabout very much is what I do to
help people, how I actuallycoach someone who seeks out my
help.
And I think it's amazing whenpeople can listen to a podcast
and they can take theinformation that they're given
and they can apply it and theycan get the results that they
want.
I think that's absolutelyphenomenal.
And I know there are so manypeople just last week's episode
(02:11):
about Allison.
Allison did everything on herown.
She listened to the podcast.
She did some supplementalreading and research on her own,
but really she did that allbased upon what she listened to
on my podcast.
And I think that's great thatsomebody can do that.
But there's also a level ofsupport and accountability and
(02:33):
step-by-step instructions thatmany, many people need.
And I don't think I do enough toreally share with you everything
that I do when I work withclients.
And I work with, I have lots ofclients and I work with clients
all the time, but I don't reallyshare or talk openly that much
about it.
I just recently started workingwith a new business coach, and
(02:54):
that's one of the things thatshe absolutely instills is that
we talk about what we do.
How do we help people?
And so today I want to introducesomething that I've been doing
for a very, very long time, butI just haven't put a formal name
attached to it.
And so today I want to introduceand speak to you about the three
(03:17):
Rs to food freedom.
And the three R's stand forroutines that change that create
change.
The second R is rewiring yourbrain for success with food.
And the third R is radicalaccountability and support.
(03:37):
So I'm going to go through andexplain to you what each one of
those, um, which each one ofthose is.
And before I get started, Ithink it's really important to
remember, and I talk about thisa lot.
I talk about how I do notendorse diets.
I don't um I don't put people ondiets, I don't tell people what
to eat.
Um, I support people in creatinguh a system and a lifestyle that
(04:02):
works for them, that that allowsthem to have the kind of
connection and use of foodthat's really appropriate and um
productive for them.
But I don't believe in going ondiets.
I don't believe in changingdramatically what you eat.
And that's how I live.
That's how I live my life, andit's what I did in order to let
(04:25):
go of the chronic dieting andthe obsession with food that I
had and the emotional eatingthat I did for so many years, a
majority of my life.
And so it's important toremember that that what I do is
not about, it's not aboutwillpower, it's not about
discipline.
It is much more about self-loveand it's about how you treat
(04:50):
yourself and the worth and thevalue that you give to yourself
and that you are worthy ofmaking these changes and making
the decisions to do what isgoing to be in your best
interest based upon the goalsthat you want to have.
Does everybody want to loseweight?
No, not everybody does, andthat's totally okay.
But for anybody who does, oranybody who wants to be their
(05:11):
healthiest and feels like itwould be beneficial for them to
lose weight and they want to doit in a way that is absolutely
sustainable and is somethingthat you can do so you can
essentially live the rest ofyour life eating in this way and
eating the foods that you loveand being able to go out and go
to dinner and go to parties andenjoy the holidays and all those
(05:32):
things.
And that's really what I teachbecause it's how I live, it's
how I live my life.
And so it's important that Iexplain and do a little bit
better job of reallyillustrating what it is that I
do because I think that I thinkthat it will resonate with a lot
of people and whether or not youI ever meet you or ever work
(05:55):
with you, I think it's importantthat you know who I am and where
I come from in a sense of whatmy philosophy is.
Um, because then you can knowwhether or not you want to
continue to listen to me.
So I hope that this is um thisillustrates and lets you know
exactly kind of where I standwhen it comes to, when it comes
to health, when it comes tobeing your healthiest and and
(06:18):
how I help people uh get to thatplace.
So it really is about making thechanges that you want to make
and and living the life that youwant to have.
And so one of the first thingsthat I help people address is
what does it look like to havefreedom with food, to not feel
(06:43):
like you're a prisoner, to notfeel like you're locked in with
um with a uh uh a relationshipwith food or a way that you eat
food that you know is nothealthy, but you don't know any
other way.
So we that's one of the firstthings that I I do when I when I
work with people.
But everything that I do isbased upon these these three
(07:04):
R's, these three Rs that lead tofood freedom.
And the first R, there's threeof them.
The first R is routines thatcreate change.
And when I say routines, I meanroutines and habits.
The second is uh to rewire theway that you think about food
and about yourself.
And then the third R is radicalaccountability and support both
(07:29):
for yourself and the supportthat you surround yourself with.
So we'll talk about each one ofthose R's and you can get a
better understanding of me andwhere I'm coming from when it
comes to my philosophy aboutregarding health as well as
weight loss and emotional eatingmanagement.
So the first R, routines, isreally what I think is so
(07:51):
important for people toestablish kind of how they want
to live their lives.
Because usually when people cometo me, their life has gotten to
a point, their their eating lifehas gotten to a point where it
is not manageable anymore.
And they're not happy with howthey're eating, they're not
happy with how they feel,they're not happy with their
weight, um, and they feel veryout of control.
(08:14):
And so routines, puttingroutines and habits in place is
the first thing that we dobecause it really actually
allows people to kind of settlein and feel like they have some
semblance of control over theirlives.
There are things in our livesthat we cannot control, but the
things that we can, we need tocreate habits and create
(08:36):
routines around those thingsbecause our brain positively
responds to routine and respondsto habit.
And our brain likes to knowwhat's coming.
And so having a good solidroutine and a good solid
foundation of habits is a reallyimportant first step.
And everything that I do isbased upon the brain and based
(08:58):
upon brain research and how ourbrain responds to certain
stimulus and certainsurroundings, aspects of our
surroundings.
And so that really is where Ibase my program, my program and
the way that I help people.
It's what I base it on.
So there are six different areasthat I like to look at when it
(09:20):
comes to uh to routines.
So the first one is planningwhat you what you are going to
be eating throughout the day,making a plan for yourself.
Your brain loves plans, it lovesto not have to make so many
extra decisions.
Um, people talk about like, ohmy gosh, all I do is think about
food.
Well, oftentimes we think aboutfood because our brain is
(09:43):
anticipating the anxiety thatwe're gonna have regarding food.
And so all it does is just keepsthinking about it.
And when we make a decision andthen we set it aside, our brain
actually is then able to directits bandwidth to other things in
our lives that are moreimportant.
So making a plan, whether it'son paper or whether it's in your
(10:05):
own head, uh, making that planis super, super important.
That's the first step.
The second step is attached tothe first step.
So when we make a plan of whatwe're gonna eat, we also need to
follow through on it.
And one of the reasons why weneed to follow through on the
plan is because most of the timewhen people are either emotional
(10:26):
eaters or and that has led tothem being overweight, or
they're not emotional eaters andthey're overweight, is that
people most people will come tome and say, I don't know what to
eat.
And the bottom line is there isno magical food that's gonna
make you gain or lose weight.
Eating too much food is gonnamake you gain weight.
(10:50):
And so it there are certainfoods, yes, that are gonna be
more detrimental and thatthey're going to, they're gonna
create other health issues.
But when it comes to yourweight, it it's just too much
food.
You just can't are consuming toomuch food.
So the important thing toremember is that we have to um
(11:13):
we have to follow through onwhat we say we're gonna do,
because that follow throughallows our brain to start to
trust us because most peoplewill come in, most people that I
work with come in and don'ttrust themselves.
They don't trust the decisionsthat they make, they don't know
what foods to eat, they don'tknow what not to eat.
And so there's a lot of mistrustwhen it comes to themselves and
(11:37):
their decision making.
And so, and our brain is part ofthat.
And our brain oftentimes wantsto pull us off and doesn't want
us to follow through because weit knows that following through
means we have to do somethingmaybe that's unpleasant.
Maybe it's something we don'twant to do.
But life is about beinguncomfortable.
And that is also something thatwe have to get used to.
(11:58):
And that's a whole nother aspectof the three R's that we talk
about.
But um in this R, the routine R,we have to learn to follow
through.
So that's the second, the secondum element of the routines is
getting into the habit of when Isay I'm gonna do something, I'm
actually gonna do it.
I'm actually gonna followthrough.
And that trains your brain totrust you that when you say
(12:20):
you're gonna do something, youactually are going to.
The third tenant of theroutines, the third routine that
you need to adopt is eating tosatisfied.
Not eating to full, not eatingto stuffed, but eating to
satisfied.
And there are a number ofdifferent reasons why
physiologically, emotionally,and biologically, why that is so
(12:45):
important.
And I will be doing a follow-upum podcast on eating to
satisfied specifically.
And I'm gonna go over each oneof these in a podcast because I
think they're all reallyimportant.
And but it's really, reallyessential that we know that
eating to satisfy forces us tobe present, forces us to pay
(13:08):
attention to body cues, forcesus to not get into that
emotional trap that many of usfind ourselves eating for
emotional reasons as opposed toeating for physical reasons.
And so eating to satisfy andstopping before you're full
forces you to make decisions andto, again, be present, be pre be
(13:32):
top of mind, and allows yourselfto really be where you need to
be when it comes to your um youreating and how you're actually
how and why and how much you'reactually eating.
So eating dissatisfied is a veryimportant thing.
And it's and it's something thatI teach people because it is a
habit that needs to be taughtand needs to be practiced.
(13:55):
It is not something that comesnaturally, because especially in
our society, we eat as fast aswe can.
We eat in the car, we eat whilewalking, we eat while watching
TV, we do all of these things,we multitask all the time.
And so most of the time we endup overeating.
And, you know, obesity in ourcountry is a huge issue.
(14:16):
And it is because we eat in adistracted manner.
And so eating dissatisfied takesall of your focus.
And that's something that,again, something that I teach my
clients how to do.
Uh, the next is something I didjust a couple of podcasts ago.
I did a podcast on breaking thehabit of snacking.
(14:37):
And that is far and away one ofthe most important and
overlooked um qualities, uh,strategies for losing weight.
Because snacking was created bythe food industry.
We don't necessarily need, wedon't need not necessarily, we
(14:59):
don't need to snack.
If you are eating meals that arenutrient dense, that are enough
to keep you satisfied,satisfied, not full, satisfied,
you should be able to get fromone meal to the next.
And by that next meal, youshould be hungry.
But many people do not letthemselves get hungry.
(15:21):
They fear a hunger for a varietyof reasons, and many of them are
emotionally based.
And those are things that I alsotalk about with clients.
But most people don't letthemselves get hungry.
And so not snacking and allowingyourself to go three to four
hours between meals, which wouldbe the same amount of time that
(15:45):
it would be if you had yourthree meals a day.
It allows so many physiologicalthings, so many um uh emotional
uh elements are brought into it.
But one of the things that'sreally important why we don't
snack is because it keeps yourblood sugar level low.
And so you don't have thosespikes of insulin and spikes and
(16:05):
then crashes, and you don't geton that blood sugar roller
coaster.
And so it makes it much easierto sustain and eat eat foods
that you that you want to beeating and that you want to eat
in the right amounts when youdon't allow yourself, you don't
allow your blood sugar to go toohigh and then to drop too low.
So snacking is the fourth of thesix elements.
(16:28):
The next one is staying hydratedand getting some movement as a
way of staying hydrated toendure and do movement every
single day.
I think it's important whetherit's 10 minutes a day, we need
to move our bodies in some way.
And staying hydrated is part ofthat as well.
Um, I can't, I cannot undervaluehydration and how important it
(16:52):
is to drink water and to befully hydrated, as well as
moving your body every day.
And those two things kind of gohand in hand, especially in
warmer climates.
And so that is another thingthat I really um I really
instill in my clients is to makedaily movement a habit, make it
a routine.
(17:12):
It's so good for mental healthas well as your physical health,
as well as digestion, um, aswell as just relationship-wise.
When you go out for a walk withyour spouse, with your child,
with a neighbor, and you have,you know, healthy conversation,
it's so good.
It's it has so many benefits.
And so getting out and movingand being social is is
(17:34):
absolutely essential.
And I think that that issomething that often also that
is entirely overlooked by peopleand and the the social aspect of
exercise and how healthy thatcan be for people who who are
looking to lose weight orlooking to be their healthiest.
And the last part of the R, the,the routines are is a daily
(17:58):
gratitude and journalingpractice.
And when I say journaling, Idon't mean you have to journal
for a really long time.
And when I say daily gratitude,I'm talking about three things
that happened in the last 24hours.
Because if you know anything, ifyou're if you're in any way
woo-woo, like I am, and you knowum about the law of attraction,
and you know about um beinggrateful, the more we are
(18:22):
grateful, the more we displayour gratitude, the more that,
the more gratitude comes back tous, and the more we are grateful
for because things come back tous, and and we have all of these
things to be grateful for, andwe recognize them, we
acknowledge them.
And it is just that it's thatthat circle of energy, of
positive energy that justcontinues to flow.
And it it cannot be umdiminished.
(18:45):
It is really, really essentialbecause also part of making a
transformation, part of changingyour life, is about changing
your mental outlook and yourmindset.
And journaling and gratitude areall part of that mindset change,
and those really are importantand they have to be a part of
your daily routine.
And it has been shown, there'sbeen so many reasons, so much
(19:07):
research done that daily journalwriting and daily gratitude in
you know, a majority of thepeople that they surveyed, most
people will say that their livesare exponentially better because
of the daily gratitude practiceand the daily journaling that
they do.
So yeah, I absolutely find thatessential in my program that I
(19:27):
that I work with people and andand when I help people.
I also want to emphasize thatwhen I say a daily gratitude
practice, does it have to bewritten down?
No.
Journaling, if I'm gonna ask youto write something, it may be
two or three sentences.
But your gratitude can be donein your head.
I prefer when it's written down.
(19:48):
I think there's a lot more powerin writing things down.
Um, but journaling can be onesentence, two sentences, three
sentences.
We build up.
But it really is something thatonce people start doing it, they
realize the value of it and theyabsolutely can't live without
it.
So those are the six R R's fromthe first R of routine.
(20:10):
Um and those are, again,essential.
I present those to my clients toconsider.
I don't force anyone to do whatI recommend.
I recommend, I encourage, I tellthem this is part of my program.
If they choose not to do it,that is their choice.
But when we start to have, ifthey start to have issues with
(20:30):
making progress in the way thatthey want to make progress, I
will always remind them thatthere are things that they can
be adding to it that can reallysupplement and really help them
move towards the goals thatthey've set for themselves.
So these things are put in placefor a reason.
And I really strongly encourageall of my clients to at least
try them and see if they workwithin their lifestyle.
(20:51):
The second R is rewiring yourbrain for success when it comes
to uh how you think about foodand how you think about
yourself.
You cannot change your bodyuntil you change your mind
first.
Your mindset has to come first.
And so people, you know,downgrade that.
(21:14):
They don't want to talk, theydon't, and it's there's very
few, very, very few coaches atat this point in time that don't
deal with mindset to a certaindegree.
I happen to deal with it in ahuge, in a huge, a huge
percentage of my program isabout mindset because I do
definitely work on thepsychological and the mental and
(21:37):
emotional aspects of why peoplegain weight and how people want
to lose weight.
They need to change that mindsetpiece.
So rewiring the mind is so veryimportant because we've been,
we've had these limitingbeliefs, these beliefs that that
that are holding us back.
And sometimes they haven't heldus back until something specific
happens.
But we have to look at changingthe mindset that we have in
(22:02):
order to make the changes thatwe need to make.
So the first thing that Iaddress when it comes to
rewiring your mind is looking atnegative self-talk.
I think negative self-talk isprobably one of the most
detrimental things that peoplecan do when it comes to their
overall health because ourbodies absorb all the energy and
(22:22):
everything that we say, ourbodies absorb that and it keeps
it.
And if we are bogged down bythat negative energy and we're
bogged down by those negativethoughts, it can absolutely do
crazy things to us and it canactually make us sick.
And so it is so important toimmediately start addressing
(22:43):
negative self-talk.
And I have um I have a systemset up, it's called Break
Through Your Brain, and itteaches you how to find what the
negative thought is, toreprogram it, to come up with a
different new thought to talkback to your brain, and then to
give yourself an affirmationafter you've diminished the
(23:04):
negative thought, you then comein with a positive thought to
replace it.
And it is a very, very powerfulsystem, and it doesn't take long
to start to rewire the mind andsee the differences in how you
feel on a regular basis.
The next thing is looking at thesubconscious and the
subconscious beliefs, as Italked about, the limiting
(23:25):
beliefs, the subconsciousbeliefs that we have about food,
about ourselves, about ourconnection with food, and where
those come from.
Now, most of you know, if you'vebeen listening to my podcast for
any amount of time, that I alsoam a hypnotherapist and I um in
I use RTT, rapidtransformational therapy, with
my clients that are interestedin using that and interested in
(23:47):
really going deep and almostkind of taking a shortcut to
changing their limiting beliefs.
Do you have to do hypnosis tochange limiting beliefs?
Absolutely not.
You can totally do it at aconscious level.
It's just gonna take a lotlonger and it's gonna take a lot
more consistency and a lot ofpatience.
And honestly, most people don'thave that.
(24:07):
And so it is it's it's a it's ait's like an e-tick it.
It's a quick, it's it's afront-of-the-line pass.
Um, doing hypnosis really hasbeen incredibly transformational
for so many of my clients.
And going in and looking at thesubconscious beliefs that we
hold, where they came from,changing them, instilling new
(24:29):
beliefs, and then rewiring thebrain to have those new beliefs.
And people's lives have been sodramatically changed because of
that.
And so that's another aspectthat comes into play.
And again, totally optional.
Um, it people are not requiredto do hypnosis, but it is
something that I always offer ifsomebody is interested and we
give it a shot.
And in almost all cases, itworks very well.
(24:52):
Um, the next thing we look at isthat degree of trusting
ourselves.
And we talked about that in theroutines.
So we have something in placethat we do to start to learn to
trust ourselves, trust ourselveswith the decisions that we make
about food, the decisions thatwe make for ourselves, about
about what we do with our lives,who we hang out with, who we
(25:13):
spend our time with, um, how wethink about ourselves.
And so we start to change thatnarrative, the narrative that a
person has about that they trustthemselves, that they make good
choices with food, that theyfollow through because they love
themselves.
All of those things are reallyfocused on.
(25:33):
And we create affirmations thatgo along with those things that
people then start to make aregular part of their uh their
daily routine.
So it can go back up into thatroutines piece, but uh affirming
yourself and saying nice thingsto yourself.
It's not something that's veryum in innate to people and they
have to practice it, but itdaily uh gratitude and daily
(26:01):
kind words for yourself cansingle-handedly, when practiced
consistently, can change yourlife.
And it it just it's soimportant, it is just such a
foundational piece of of myprogram.
And it's absolutely necessarythat if I work with someone,
they have to agree to do that.
So for those of you who arerolling your eyes and going, oh
(26:22):
my gosh, this is just way toolike emotional and way too, I
just want to be told what toeat.
You can listen to my podcast allyou want, but I am not your
girl.
I'm not the person you want towork with because I need to work
with people who know that thisgoes much deeper than just what
we're putting in our mouths.
And uh, and so that's where Iknow the people that that um
connect with me, the people thatum feel that way and understand
(26:46):
that, those are the people thatI end up working with.
And those are the end, those arethe people that end up having
the success that uh that I'mable to support them having.
Um, and again, the the lastpiece, the last part of this
rewiring your brain is thataspect of hypnotherapy.
And it is completely optional,and it is something that can be
woven into the fabric of what Ido on a daily basis or on a
(27:08):
weekly basis with my clients.
And uh, and that thathypnotherapy is another option
that falls under the second R,which is the rewiring.
The third R is the radicalaccountability and support.
And accountability to yourselfis so important.
(27:29):
And we oftentimes have to startwith being accountable to
someone else and then start tobecome accountable to ourselves
because in the end, the onlyperson we're left with when it's
all said and done is ourselves.
People will come and go spouses,kids, coaches, you know,
friends, they will all come andgo in and out of our lives.
(27:53):
The only person we ultimatelyhave to depend upon for any
support that we need isourselves.
And so that accountabilitypiece, learning to be
accountable to yourself,learning to be honest with
yourself about what you do.
And that is something when I saythat's why I that's why I call
it radical accountability,because it's not just
accountability to others oraccountability with yourself,
(28:16):
it's honesty with yourself.
And so many people are arethinking they can get away with
not doing what they say they'regonna do.
And that, well, no one's around,no one's gonna find out.
Yeah, but you know, you know,you've got to learn to be the
accountability to yourself, ithas to be the most important
(28:36):
level of accountability that youhave.
And we talk about that, we talkabout why that is so important.
Um, but also the personalizedguidance.
And one of the things that, andI just um I just did a post on
Instagram about this, and I Idefinitely am going to do a
podcast about it because I thinkit's so important to remember.
Coaching is not, when it comesto that personal accountability
(28:58):
and support, coaching is notabout me telling you what to do.
Coaching is about me asking theright questions and getting you
to figure out what it is thatyou need because ultimately
you're the expert in your life.
You know what's best for you,you know what you respond to,
you know what you don't respondto.
(29:19):
And I know there's plenty ofpeople that when I say, I need
you to write your meal plansdown, and they say, I can't.
And I'll ask them why, and thenthey explain, and then I drop
it.
And I say, Okay, do it in yourhead.
Totally fine.
Do it in your head.
And a lot most of the time thatworks because for a lot of
people, the idea of writing fooddown takes them back to being
(29:43):
penalized for writing trackingfood.
Tracking food after the fact isvery different.
There's a lot of shame, there'sa lot of guilt associated with
having to track what you'vewritten down and or track what
you've eaten.
And when you haven't eaten well,there's a lot of shame.
There's a Lot of just kind ofdisgust that people have.
(30:03):
And so it brings up a lot ofvery, very negative emotions.
And people are absolutelyentitled to have those.
And I'm not going to forceanybody to do that.
But that's the coachingrelationship.
The coaching relationship ismore of a collaboration and a
partnership.
And it's not a dictatorship.
It's not me telling you what todo.
It's us working together tofigure out what's going to work
(30:25):
for you.
Now I've been coaching for along time.
And so I know what has workedfor my clients.
And people can either choose todo that or they can choose not
to.
And if they choose not to,that's okay.
And if you found a different wayto do it and it still works,
awesome.
I am so supportive of that.
And most likely I'll end upstealing that idea from you.
(30:46):
But it I want people to find outwhat's going to work for them.
And my job is just to presentyou with possibilities, to
present you with ideas.
If something sticks, great.
If it doesn't, we toss it asideand we try something else.
But we work together to makethat happen.
And it's not, it's an equalpartnership.
It is not one person telling theother person what to do.
(31:08):
Super important.
And that's also a part of thatof that radical accountability
is will I challenge you?
Will I challenge you to be yourbest?
1,000%.
Will I support you if it doesn'twork out?
1000%.
Will I give you some suggestionsthat you can mull over and then
decide if you want to do them?
Absolutely.
Can we talk about everything?
(31:28):
100%.
So know that the nature ofthat's again why I call it
radical accountability, becauseit's it's a very different
relationship, but it is arelationship where you will feel
completely supported andencouraged to step out on your
own, but also to turn to me ifthere's if there's guidance or
there's something that you thatyou need that you are unsure of.
(31:52):
So those are the three Rs, thethree Rs to um to food freedom.
And the three Rs are not aboutspeed, they're not about
perfection, they're not about umjust gripping so hard and trying
(32:12):
so hard and and and just likebeing super militant with
yourself.
It's not about that.
It's about relaxing, it's aboutlearning to live your life in a
way that feels good to you.
And part of our lives isinteracting with food, part of
our lives is eating, part of ourlives is entertaining, part of
our lives is having meals withpeople, with our families, with
(32:34):
our friends.
And knowing how to do that in away that serves you, that makes
you feel good about yourself,that allows you to come away
from that experience feeling100% amazing about yourself and
the decisions and the choicesthat you've made.
That's what I want to do.
And that's what I do whenever Iwork with somebody.
So the transformation is there.
(32:56):
And the cool part is this iswhat we work on, and the weight
comes off.
And there's no, you need todramatically change what you
eat.
There's nothing.
We put these into place and theweight comes off.
And that's the cool part.
It's not about, it's not aboutlike, oh my gosh, I've just got
(33:16):
to focus and try.
No, we've just got to learn tolive our lives in a way that
works for us, that works for ourbodies, and allows us to be our
healthiest and our happiest forthe rest of our lives.
I hope this podcast has beenhelpful.
I hope it's given you a greaterinsight into me and to what I
believe in, and in turn, how Ihelp clients get to the goals
(33:40):
that they've set, to the weightthat they want, and to live the
lives that they've alwaysdreamed of.
I will be announcing a newprogram coming up soon.
Um, it'll be in the next fewweeks.
This is being recorded onOctober uh 12th.
And so I will be releasing a newprogram in the next month or so.
(34:01):
And so keep an eye on that.
If you have any interest inbeing one of the first people to
know about this uh new projectthat I'm doing, um, please, in
the um in the show notes, I willhave a link to a wait list to be
able to learn more about thisupcoming program and what it
entails and whether or not it'sright for you.
(34:24):
It will include it will includean application, an application
process.
So um be on the lookout forthat.
And if that's something you'reinterested, just jump on the
wait list and I'll let you know.
You'll be the first ones toknow.
All right, take care, everybody.
Have a great week, and I willsee you again next week.
unknown (34:40):
Bye.
SPEAKER_00 (34:42):
Thank you for listening to this week's
episode.
If you are interested inlearning more about how I can
help you understand and manageyour emotional eating, including
the use of hypnosis to uncoverthe root cause of your eating,
go to my website, KristenJonesCoaching.com.
Do you want to lose weight but struggle to stay
committed to a meal plan becauseyou constantly feel hungry?
Does food provide you comfortwhen you're bored, angry,
lonely, or sad?
If so, you are in the rightplace.
My name is Kristen Jones, andI'm a life coach specializing in
emotional eating and weightloss.
(00:22):
And I'm also a lifelongemotional eater.
I want to provide you withinformation, motivation, and
support so you too can learn tomanage your issues with and
develop a healthy relationshipwith yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(01:04):
Well, this episode is a longtime overdue.
One of the things that I don'tdo enough speaking about is
about the programs that I offer.
I come on, I do my podcast, Italk about different things that
you can do at home, on your own,to deal with and address
(01:27):
emotional eating.
And I think that through 153episodes, I've done a pretty
good job, and I'm pretty proudof myself for doing, you know,
providing for my listeners andmy viewers a path, a number of
things to look at in order toaddress emotional eating.
(01:49):
One of the things I don't talkabout very much is what I do to
help people, how I actuallycoach someone who seeks out my
help.
And I think it's amazing whenpeople can listen to a podcast
and they can take theinformation that they're given
and they can apply it and theycan get the results that they
want.
I think that's absolutelyphenomenal.
And I know there are so manypeople just last week's episode
(02:11):
about Allison.
Allison did everything on herown.
She listened to the podcast.
She did some supplementalreading and research on her own,
but really she did that allbased upon what she listened to
on my podcast.
And I think that's great thatsomebody can do that.
But there's also a level ofsupport and accountability and
(02:33):
step-by-step instructions thatmany, many people need.
And I don't think I do enough toreally share with you everything
that I do when I work withclients.
And I work with, I have lots ofclients and I work with clients
all the time, but I don't reallyshare or talk openly that much
about it.
I just recently started workingwith a new business coach, and
(02:54):
that's one of the things thatshe absolutely instills is that
we talk about what we do.
How do we help people?
And so today I want to introducesomething that I've been doing
for a very, very long time, butI just haven't put a formal name
attached to it.
And so today I want to introduceand speak to you about the three
(03:17):
Rs to food freedom.
And the three R's stand forroutines that change that create
change.
The second R is rewiring yourbrain for success with food.
And the third R is radicalaccountability and support.
(03:37):
So I'm going to go through andexplain to you what each one of
those, um, which each one ofthose is.
And before I get started, Ithink it's really important to
remember, and I talk about thisa lot.
I talk about how I do notendorse diets.
I don't um I don't put people ondiets, I don't tell people what
to eat.
Um, I support people in creatinguh a system and a lifestyle that
(04:02):
works for them, that that allowsthem to have the kind of
connection and use of foodthat's really appropriate and um
productive for them.
But I don't believe in going ondiets.
I don't believe in changingdramatically what you eat.
And that's how I live.
That's how I live my life, andit's what I did in order to let
(04:25):
go of the chronic dieting andthe obsession with food that I
had and the emotional eatingthat I did for so many years, a
majority of my life.
And so it's important toremember that that what I do is
not about, it's not aboutwillpower, it's not about
discipline.
It is much more about self-loveand it's about how you treat
(04:50):
yourself and the worth and thevalue that you give to yourself
and that you are worthy ofmaking these changes and making
the decisions to do what isgoing to be in your best
interest based upon the goalsthat you want to have.
Does everybody want to loseweight?
No, not everybody does, andthat's totally okay.
But for anybody who does, oranybody who wants to be their
(05:11):
healthiest and feels like itwould be beneficial for them to
lose weight and they want to doit in a way that is absolutely
sustainable and is somethingthat you can do so you can
essentially live the rest ofyour life eating in this way and
eating the foods that you loveand being able to go out and go
to dinner and go to parties andenjoy the holidays and all those
(05:32):
things.
And that's really what I teachbecause it's how I live, it's
how I live my life.
And so it's important that Iexplain and do a little bit
better job of reallyillustrating what it is that I
do because I think that I thinkthat it will resonate with a lot
of people and whether or not youI ever meet you or ever work
(05:55):
with you, I think it's importantthat you know who I am and where
I come from in a sense of whatmy philosophy is.
Um, because then you can knowwhether or not you want to
continue to listen to me.
So I hope that this is um thisillustrates and lets you know
exactly kind of where I standwhen it comes to, when it comes
to health, when it comes tobeing your healthiest and and
(06:18):
how I help people uh get to thatplace.
So it really is about making thechanges that you want to make
and and living the life that youwant to have.
And so one of the first thingsthat I help people address is
what does it look like to havefreedom with food, to not feel
(06:43):
like you're a prisoner, to notfeel like you're locked in with
um with a uh uh a relationshipwith food or a way that you eat
food that you know is nothealthy, but you don't know any
other way.
So we that's one of the firstthings that I I do when I when I
work with people.
But everything that I do isbased upon these these three
(07:04):
R's, these three Rs that lead tofood freedom.
And the first R, there's threeof them.
The first R is routines thatcreate change.
And when I say routines, I meanroutines and habits.
The second is uh to rewire theway that you think about food
and about yourself.
And then the third R is radicalaccountability and support both
(07:29):
for yourself and the supportthat you surround yourself with.
So we'll talk about each one ofthose R's and you can get a
better understanding of me andwhere I'm coming from when it
comes to my philosophy aboutregarding health as well as
weight loss and emotional eatingmanagement.
So the first R, routines, isreally what I think is so
(07:51):
important for people toestablish kind of how they want
to live their lives.
Because usually when people cometo me, their life has gotten to
a point, their their eating lifehas gotten to a point where it
is not manageable anymore.
And they're not happy with howthey're eating, they're not
happy with how they feel,they're not happy with their
weight, um, and they feel veryout of control.
(08:14):
And so routines, puttingroutines and habits in place is
the first thing that we dobecause it really actually
allows people to kind of settlein and feel like they have some
semblance of control over theirlives.
There are things in our livesthat we cannot control, but the
things that we can, we need tocreate habits and create
(08:36):
routines around those thingsbecause our brain positively
responds to routine and respondsto habit.
And our brain likes to knowwhat's coming.
And so having a good solidroutine and a good solid
foundation of habits is a reallyimportant first step.
And everything that I do isbased upon the brain and based
(08:58):
upon brain research and how ourbrain responds to certain
stimulus and certainsurroundings, aspects of our
surroundings.
And so that really is where Ibase my program, my program and
the way that I help people.
It's what I base it on.
So there are six different areasthat I like to look at when it
(09:20):
comes to uh to routines.
So the first one is planningwhat you what you are going to
be eating throughout the day,making a plan for yourself.
Your brain loves plans, it lovesto not have to make so many
extra decisions.
Um, people talk about like, ohmy gosh, all I do is think about
food.
Well, oftentimes we think aboutfood because our brain is
(09:43):
anticipating the anxiety thatwe're gonna have regarding food.
And so all it does is just keepsthinking about it.
And when we make a decision andthen we set it aside, our brain
actually is then able to directits bandwidth to other things in
our lives that are moreimportant.
So making a plan, whether it'son paper or whether it's in your
(10:05):
own head, uh, making that planis super, super important.
That's the first step.
The second step is attached tothe first step.
So when we make a plan of whatwe're gonna eat, we also need to
follow through on it.
And one of the reasons why weneed to follow through on the
plan is because most of the timewhen people are either emotional
(10:26):
eaters or and that has led tothem being overweight, or
they're not emotional eaters andthey're overweight, is that
people most people will come tome and say, I don't know what to
eat.
And the bottom line is there isno magical food that's gonna
make you gain or lose weight.
Eating too much food is gonnamake you gain weight.
(10:50):
And so it there are certainfoods, yes, that are gonna be
more detrimental and thatthey're going to, they're gonna
create other health issues.
But when it comes to yourweight, it it's just too much
food.
You just can't are consuming toomuch food.
So the important thing toremember is that we have to um
(11:13):
we have to follow through onwhat we say we're gonna do,
because that follow throughallows our brain to start to
trust us because most peoplewill come in, most people that I
work with come in and don'ttrust themselves.
They don't trust the decisionsthat they make, they don't know
what foods to eat, they don'tknow what not to eat.
And so there's a lot of mistrustwhen it comes to themselves and
(11:37):
their decision making.
And so, and our brain is part ofthat.
And our brain oftentimes wantsto pull us off and doesn't want
us to follow through because weit knows that following through
means we have to do somethingmaybe that's unpleasant.
Maybe it's something we don'twant to do.
But life is about beinguncomfortable.
And that is also something thatwe have to get used to.
(11:58):
And that's a whole nother aspectof the three R's that we talk
about.
But um in this R, the routine R,we have to learn to follow
through.
So that's the second, the secondum element of the routines is
getting into the habit of when Isay I'm gonna do something, I'm
actually gonna do it.
I'm actually gonna followthrough.
And that trains your brain totrust you that when you say
(12:20):
you're gonna do something, youactually are going to.
The third tenant of theroutines, the third routine that
you need to adopt is eating tosatisfied.
Not eating to full, not eatingto stuffed, but eating to
satisfied.
And there are a number ofdifferent reasons why
physiologically, emotionally,and biologically, why that is so
(12:45):
important.
And I will be doing a follow-upum podcast on eating to
satisfied specifically.
And I'm gonna go over each oneof these in a podcast because I
think they're all reallyimportant.
And but it's really, reallyessential that we know that
eating to satisfy forces us tobe present, forces us to pay
(13:08):
attention to body cues, forcesus to not get into that
emotional trap that many of usfind ourselves eating for
emotional reasons as opposed toeating for physical reasons.
And so eating to satisfy andstopping before you're full
forces you to make decisions andto, again, be present, be pre be
(13:32):
top of mind, and allows yourselfto really be where you need to
be when it comes to your um youreating and how you're actually
how and why and how much you'reactually eating.
So eating dissatisfied is a veryimportant thing.
And it's and it's something thatI teach people because it is a
habit that needs to be taughtand needs to be practiced.
(13:55):
It is not something that comesnaturally, because especially in
our society, we eat as fast aswe can.
We eat in the car, we eat whilewalking, we eat while watching
TV, we do all of these things,we multitask all the time.
And so most of the time we endup overeating.
And, you know, obesity in ourcountry is a huge issue.
(14:16):
And it is because we eat in adistracted manner.
And so eating dissatisfied takesall of your focus.
And that's something that,again, something that I teach my
clients how to do.
Uh, the next is something I didjust a couple of podcasts ago.
I did a podcast on breaking thehabit of snacking.
(14:37):
And that is far and away one ofthe most important and
overlooked um qualities, uh,strategies for losing weight.
Because snacking was created bythe food industry.
We don't necessarily need, wedon't need not necessarily, we
(14:59):
don't need to snack.
If you are eating meals that arenutrient dense, that are enough
to keep you satisfied,satisfied, not full, satisfied,
you should be able to get fromone meal to the next.
And by that next meal, youshould be hungry.
But many people do not letthemselves get hungry.
(15:21):
They fear a hunger for a varietyof reasons, and many of them are
emotionally based.
And those are things that I alsotalk about with clients.
But most people don't letthemselves get hungry.
And so not snacking and allowingyourself to go three to four
hours between meals, which wouldbe the same amount of time that
(15:45):
it would be if you had yourthree meals a day.
It allows so many physiologicalthings, so many um uh emotional
uh elements are brought into it.
But one of the things that'sreally important why we don't
snack is because it keeps yourblood sugar level low.
And so you don't have thosespikes of insulin and spikes and
(16:05):
then crashes, and you don't geton that blood sugar roller
coaster.
And so it makes it much easierto sustain and eat eat foods
that you that you want to beeating and that you want to eat
in the right amounts when youdon't allow yourself, you don't
allow your blood sugar to go toohigh and then to drop too low.
So snacking is the fourth of thesix elements.
(16:28):
The next one is staying hydratedand getting some movement as a
way of staying hydrated toendure and do movement every
single day.
I think it's important whetherit's 10 minutes a day, we need
to move our bodies in some way.
And staying hydrated is part ofthat as well.
Um, I can't, I cannot undervaluehydration and how important it
(16:52):
is to drink water and to befully hydrated, as well as
moving your body every day.
And those two things kind of gohand in hand, especially in
warmer climates.
And so that is another thingthat I really um I really
instill in my clients is to makedaily movement a habit, make it
a routine.
(17:12):
It's so good for mental healthas well as your physical health,
as well as digestion, um, aswell as just relationship-wise.
When you go out for a walk withyour spouse, with your child,
with a neighbor, and you have,you know, healthy conversation,
it's so good.
It's it has so many benefits.
And so getting out and movingand being social is is
(17:34):
absolutely essential.
And I think that that issomething that often also that
is entirely overlooked by peopleand and the the social aspect of
exercise and how healthy thatcan be for people who who are
looking to lose weight orlooking to be their healthiest.
And the last part of the R, the,the routines are is a daily
(17:58):
gratitude and journalingpractice.
And when I say journaling, Idon't mean you have to journal
for a really long time.
And when I say daily gratitude,I'm talking about three things
that happened in the last 24hours.
Because if you know anything, ifyou're if you're in any way
woo-woo, like I am, and you knowum about the law of attraction,
and you know about um beinggrateful, the more we are
(18:22):
grateful, the more we displayour gratitude, the more that,
the more gratitude comes back tous, and the more we are grateful
for because things come back tous, and and we have all of these
things to be grateful for, andwe recognize them, we
acknowledge them.
And it is just that it's thatthat circle of energy, of
positive energy that justcontinues to flow.
And it it cannot be umdiminished.
(18:45):
It is really, really essentialbecause also part of making a
transformation, part of changingyour life, is about changing
your mental outlook and yourmindset.
And journaling and gratitude areall part of that mindset change,
and those really are importantand they have to be a part of
your daily routine.
And it has been shown, there'sbeen so many reasons, so much
(19:07):
research done that daily journalwriting and daily gratitude in
you know, a majority of thepeople that they surveyed, most
people will say that their livesare exponentially better because
of the daily gratitude practiceand the daily journaling that
they do.
So yeah, I absolutely find thatessential in my program that I
(19:27):
that I work with people and andand when I help people.
I also want to emphasize thatwhen I say a daily gratitude
practice, does it have to bewritten down?
No.
Journaling, if I'm gonna ask youto write something, it may be
two or three sentences.
But your gratitude can be donein your head.
I prefer when it's written down.
(19:48):
I think there's a lot more powerin writing things down.
Um, but journaling can be onesentence, two sentences, three
sentences.
We build up.
But it really is something thatonce people start doing it, they
realize the value of it and theyabsolutely can't live without
it.
So those are the six R R's fromthe first R of routine.
(20:10):
Um and those are, again,essential.
I present those to my clients toconsider.
I don't force anyone to do whatI recommend.
I recommend, I encourage, I tellthem this is part of my program.
If they choose not to do it,that is their choice.
But when we start to have, ifthey start to have issues with
(20:30):
making progress in the way thatthey want to make progress, I
will always remind them thatthere are things that they can
be adding to it that can reallysupplement and really help them
move towards the goals thatthey've set for themselves.
So these things are put in placefor a reason.
And I really strongly encourageall of my clients to at least
try them and see if they workwithin their lifestyle.
(20:51):
The second R is rewiring yourbrain for success when it comes
to uh how you think about foodand how you think about
yourself.
You cannot change your bodyuntil you change your mind
first.
Your mindset has to come first.
And so people, you know,downgrade that.
(21:14):
They don't want to talk, theydon't, and it's there's very
few, very, very few coaches atat this point in time that don't
deal with mindset to a certaindegree.
I happen to deal with it in ahuge, in a huge, a huge
percentage of my program isabout mindset because I do
definitely work on thepsychological and the mental and
(21:37):
emotional aspects of why peoplegain weight and how people want
to lose weight.
They need to change that mindsetpiece.
So rewiring the mind is so veryimportant because we've been,
we've had these limitingbeliefs, these beliefs that that
that are holding us back.
And sometimes they haven't heldus back until something specific
happens.
But we have to look at changingthe mindset that we have in
(22:02):
order to make the changes thatwe need to make.
So the first thing that Iaddress when it comes to
rewiring your mind is looking atnegative self-talk.
I think negative self-talk isprobably one of the most
detrimental things that peoplecan do when it comes to their
overall health because ourbodies absorb all the energy and
(22:22):
everything that we say, ourbodies absorb that and it keeps
it.
And if we are bogged down bythat negative energy and we're
bogged down by those negativethoughts, it can absolutely do
crazy things to us and it canactually make us sick.
And so it is so important toimmediately start addressing
(22:43):
negative self-talk.
And I have um I have a systemset up, it's called Break
Through Your Brain, and itteaches you how to find what the
negative thought is, toreprogram it, to come up with a
different new thought to talkback to your brain, and then to
give yourself an affirmationafter you've diminished the
(23:04):
negative thought, you then comein with a positive thought to
replace it.
And it is a very, very powerfulsystem, and it doesn't take long
to start to rewire the mind andsee the differences in how you
feel on a regular basis.
The next thing is looking at thesubconscious and the
subconscious beliefs, as Italked about, the limiting
(23:25):
beliefs, the subconsciousbeliefs that we have about food,
about ourselves, about ourconnection with food, and where
those come from.
Now, most of you know, if you'vebeen listening to my podcast for
any amount of time, that I alsoam a hypnotherapist and I um in
I use RTT, rapidtransformational therapy, with
my clients that are interestedin using that and interested in
(23:47):
really going deep and almostkind of taking a shortcut to
changing their limiting beliefs.
Do you have to do hypnosis tochange limiting beliefs?
Absolutely not.
You can totally do it at aconscious level.
It's just gonna take a lotlonger and it's gonna take a lot
more consistency and a lot ofpatience.
And honestly, most people don'thave that.
(24:07):
And so it is it's it's a it's ait's like an e-tick it.
It's a quick, it's it's afront-of-the-line pass.
Um, doing hypnosis really hasbeen incredibly transformational
for so many of my clients.
And going in and looking at thesubconscious beliefs that we
hold, where they came from,changing them, instilling new
(24:29):
beliefs, and then rewiring thebrain to have those new beliefs.
And people's lives have been sodramatically changed because of
that.
And so that's another aspectthat comes into play.
And again, totally optional.
Um, it people are not requiredto do hypnosis, but it is
something that I always offer ifsomebody is interested and we
give it a shot.
And in almost all cases, itworks very well.
(24:52):
Um, the next thing we look at isthat degree of trusting
ourselves.
And we talked about that in theroutines.
So we have something in placethat we do to start to learn to
trust ourselves, trust ourselveswith the decisions that we make
about food, the decisions thatwe make for ourselves, about
about what we do with our lives,who we hang out with, who we
(25:13):
spend our time with, um, how wethink about ourselves.
And so we start to change thatnarrative, the narrative that a
person has about that they trustthemselves, that they make good
choices with food, that theyfollow through because they love
themselves.
All of those things are reallyfocused on.
(25:33):
And we create affirmations thatgo along with those things that
people then start to make aregular part of their uh their
daily routine.
So it can go back up into thatroutines piece, but uh affirming
yourself and saying nice thingsto yourself.
It's not something that's veryum in innate to people and they
have to practice it, but itdaily uh gratitude and daily
(26:01):
kind words for yourself cansingle-handedly, when practiced
consistently, can change yourlife.
And it it just it's soimportant, it is just such a
foundational piece of of myprogram.
And it's absolutely necessarythat if I work with someone,
they have to agree to do that.
So for those of you who arerolling your eyes and going, oh
(26:22):
my gosh, this is just way toolike emotional and way too, I
just want to be told what toeat.
You can listen to my podcast allyou want, but I am not your
girl.
I'm not the person you want towork with because I need to work
with people who know that thisgoes much deeper than just what
we're putting in our mouths.
And uh, and so that's where Iknow the people that that um
connect with me, the people thatum feel that way and understand
(26:46):
that, those are the people thatI end up working with.
And those are the end, those arethe people that end up having
the success that uh that I'mable to support them having.
Um, and again, the the lastpiece, the last part of this
rewiring your brain is thataspect of hypnotherapy.
And it is completely optional,and it is something that can be
woven into the fabric of what Ido on a daily basis or on a
(27:08):
weekly basis with my clients.
And uh, and that thathypnotherapy is another option
that falls under the second R,which is the rewiring.
The third R is the radicalaccountability and support.
And accountability to yourselfis so important.
(27:29):
And we oftentimes have to startwith being accountable to
someone else and then start tobecome accountable to ourselves
because in the end, the onlyperson we're left with when it's
all said and done is ourselves.
People will come and go spouses,kids, coaches, you know,
friends, they will all come andgo in and out of our lives.
(27:53):
The only person we ultimatelyhave to depend upon for any
support that we need isourselves.
And so that accountabilitypiece, learning to be
accountable to yourself,learning to be honest with
yourself about what you do.
And that is something when I saythat's why I that's why I call
it radical accountability,because it's not just
accountability to others oraccountability with yourself,
(28:16):
it's honesty with yourself.
And so many people are arethinking they can get away with
not doing what they say they'regonna do.
And that, well, no one's around,no one's gonna find out.
Yeah, but you know, you know,you've got to learn to be the
accountability to yourself, ithas to be the most important
(28:36):
level of accountability that youhave.
And we talk about that, we talkabout why that is so important.
Um, but also the personalizedguidance.
And one of the things that, andI just um I just did a post on
Instagram about this, and I Idefinitely am going to do a
podcast about it because I thinkit's so important to remember.
Coaching is not, when it comesto that personal accountability
(28:58):
and support, coaching is notabout me telling you what to do.
Coaching is about me asking theright questions and getting you
to figure out what it is thatyou need because ultimately
you're the expert in your life.
You know what's best for you,you know what you respond to,
you know what you don't respondto.
(29:19):
And I know there's plenty ofpeople that when I say, I need
you to write your meal plansdown, and they say, I can't.
And I'll ask them why, and thenthey explain, and then I drop
it.
And I say, Okay, do it in yourhead.
Totally fine.
Do it in your head.
And a lot most of the time thatworks because for a lot of
people, the idea of writing fooddown takes them back to being
(29:43):
penalized for writing trackingfood.
Tracking food after the fact isvery different.
There's a lot of shame, there'sa lot of guilt associated with
having to track what you'vewritten down and or track what
you've eaten.
And when you haven't eaten well,there's a lot of shame.
There's a Lot of just kind ofdisgust that people have.
(30:03):
And so it brings up a lot ofvery, very negative emotions.
And people are absolutelyentitled to have those.
And I'm not going to forceanybody to do that.
But that's the coachingrelationship.
The coaching relationship ismore of a collaboration and a
partnership.
And it's not a dictatorship.
It's not me telling you what todo.
It's us working together tofigure out what's going to work
(30:25):
for you.
Now I've been coaching for along time.
And so I know what has workedfor my clients.
And people can either choose todo that or they can choose not
to.
And if they choose not to,that's okay.
And if you found a different wayto do it and it still works,
awesome.
I am so supportive of that.
And most likely I'll end upstealing that idea from you.
(30:46):
But it I want people to find outwhat's going to work for them.
And my job is just to presentyou with possibilities, to
present you with ideas.
If something sticks, great.
If it doesn't, we toss it asideand we try something else.
But we work together to makethat happen.
And it's not, it's an equalpartnership.
It is not one person telling theother person what to do.
(31:08):
Super important.
And that's also a part of thatof that radical accountability
is will I challenge you?
Will I challenge you to be yourbest?
1,000%.
Will I support you if it doesn'twork out?
1000%.
Will I give you some suggestionsthat you can mull over and then
decide if you want to do them?
Absolutely.
Can we talk about everything?
(31:28):
100%.
So know that the nature ofthat's again why I call it
radical accountability, becauseit's it's a very different
relationship, but it is arelationship where you will feel
completely supported andencouraged to step out on your
own, but also to turn to me ifthere's if there's guidance or
there's something that you thatyou need that you are unsure of.
(31:52):
So those are the three Rs, thethree Rs to um to food freedom.
And the three Rs are not aboutspeed, they're not about
perfection, they're not about umjust gripping so hard and trying
(32:12):
so hard and and and just likebeing super militant with
yourself.
It's not about that.
It's about relaxing, it's aboutlearning to live your life in a
way that feels good to you.
And part of our lives isinteracting with food, part of
our lives is eating, part of ourlives is entertaining, part of
our lives is having meals withpeople, with our families, with
(32:34):
our friends.
And knowing how to do that in away that serves you, that makes
you feel good about yourself,that allows you to come away
from that experience feeling100% amazing about yourself and
the decisions and the choicesthat you've made.
That's what I want to do.
And that's what I do whenever Iwork with somebody.
So the transformation is there.
(32:56):
And the cool part is this iswhat we work on, and the weight
comes off.
And there's no, you need todramatically change what you
eat.
There's nothing.
We put these into place and theweight comes off.
And that's the cool part.
It's not about, it's not aboutlike, oh my gosh, I've just got
(33:16):
to focus and try.
No, we've just got to learn tolive our lives in a way that
works for us, that works for ourbodies, and allows us to be our
healthiest and our happiest forthe rest of our lives.
I hope this podcast has beenhelpful.
I hope it's given you a greaterinsight into me and to what I
believe in, and in turn, how Ihelp clients get to the goals
(33:40):
that they've set, to the weightthat they want, and to live the
lives that they've alwaysdreamed of.
I will be announcing a newprogram coming up soon.
Um, it'll be in the next fewweeks.
This is being recorded onOctober uh 12th.
And so I will be releasing a newprogram in the next month or so.
(34:01):
And so keep an eye on that.
If you have any interest inbeing one of the first people to
know about this uh new projectthat I'm doing, um, please, in
the um in the show notes, I willhave a link to a wait list to be
able to learn more about thisupcoming program and what it
entails and whether or not it'sright for you.
(34:24):
It will include it will includean application, an application
process.
So um be on the lookout forthat.
And if that's something you'reinterested, just jump on the
wait list and I'll let you know.
You'll be the first ones toknow.
All right, take care, everybody.
Have a great week, and I willsee you again next week.
unknown (34:40):
Bye.
SPEAKER_00 (34:42):
Thank you for listening to this week's
episode.
If you are interested inlearning more about how I can
help you understand and manageyour emotional eating, including
the use of hypnosis to uncoverthe root cause of your eating,
go to my website, KristenJonesCoaching.com.
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