The Down To Earth PCOS Nutrition Podcast

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Episode 3: No Willpower? No Problem.

Hey There!

Willpower is often deemed as necessary for weight loss but that’s all wrong, my friend. In today’s episode of The Slim & Satisfied Podcast I’m going to bust this long-standing myth and give you a more effective method for staying motivated and making meaningful changes that last.

I start by outlining a study that will demonstrate that willpower is a finite resource – it’s a very interesting experiment about food choices and self-discipline. Because willpower is a finite resource, it’s difficult to measure just how much is left in the tank, often resulting in a hamster wheel effect, offering no real, long-term solutions. To illustrate this, I discuss the “Triple-F Cycle”—fear, failure, and fatigue that so many women go through when trying to lose weight. The “Triple-F Cycle” is broken down into phases:

  • The weight gain phase. This could be a life-long struggle with weight, a rough patch, or even a health condition.
  • The frustration phase. Frustration often builds up and mounts into an anger towards one’s self. This can lead to impulse decision making.
  • The quick-action phase. Here, we’re exposed emotionally. We’re more likely to follow down a path that we’ve tried before—a crash diet, skipping meals, etc.—anything to lose weight.
  • The blood, sweat, and tears phase. This is where our willpower is depleted. The time, effort, and money invested in these diets forces a burn-out.
  • The physical and mental fatigue phase. We’re tired. We’re stressed. These can cause cortisol levels in our body to rise, leading to further weight gain. And before you know it, you’re back to square one.

Finally, I answer the question “What can we do instead of relying on willpower?” and offers my proven 5-step process: The Slim & Satisfied Brain Blueprint. With this plan, you can train the brain with something called “brain neuroplasticity,” allowing us to create healthier habits—and stick to them. My 5-step plan is simple:

  1. Extraction. Here, we find one specific behavior that we can tie back to an unhealthy lifestyle. This should be something deeper than simply losing weight.
  2. Formation. Now, we decide on a behavior we’d like to replace the one we’re extracting. This can be something entirely new or an activity you’ve done in the past.
  3. Attachment. Next, we “attach” this new behavior to something we do everyday anyways. Find something that you know you’re already committed to and try linking it with your new, healthy behavior.
  4. Repetition. Stick with it! This isn’t an over-night process. Stay true to what your goal is even when the going gets tough.
  5. Validation. Once you’ve done your new behavior enough, it’ll become second nature. You’ll find yourself performing these healthy habits without much thought.

Dafna reminds us to look for those “non-scale victories” or results that aren’t defined by numbers on a scale. Are you more energized? Has your mood improved? The impacts are all around us.

What you’ll learn in this Podcast

  • Willpower is not necessary for weight loss
  • The “Triple-F Cycle” and how we fall into it.
  • How Cortisol impacts our weight gain/loss
  • What Brain Neuroplasticity is and how we can use it to lose weight
  • The 5 steps of the Slim & Satisfied Brain Blueprint

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