Navigating Weight Loss and Habit Change

Episode #316. Overeating is not your fault. But it is in your control – just not in the way you might think. Learn how to overcome food addiction in this conversation with psychiatrist, neuroscientist, and self-mastery expert, Dr Jud Brewer.

Learn Dr Brewer’s secret to gaining control over your eating habits (and no, it’s not willpower). Discover why we overeat, the reason you can’t break bad habits, and how to take back your power over food as we unpack the science of behavioural change.

Specifically, we discuss:

• Introduction: Understanding the Brain and Habit Formation (00:13)
• Key Elements of Habit Formation (02:55)
• The Brain's Role in Decision-Making and Habit Change (10:02)
• The Impact of Awareness and Mindfulness on Habit Change (14:58)
• Analysing Eating Habits and the Food Environment (24:35)
• Survivorship Bias in Successful Habit Change (27:36)
• Emotional Eating and Coping Mechanisms (31:17)
• Addressing Guilt, Shame, and Systemic Failures (36:24)
• Environmental Influences on Eating Patterns (41:18)
• Breaking Negative Eating Habits: Weight Loss Journey (49:00)
• Effective Strategies to Stop Destructive Habits: Breathwork (58:53)
• The Role of Psychedelics and Meditation in Overcoming Negative Eating Habits (1:01:24)
• How the Brain Changes When We Modify Eating Habits (1:04:36)
• Pharmacology vs. Mindfulness: Which Is More Effective? (1:07:57)
• Practical Tips to Overcome Night Cravings (1:19:10)
• Measuring Success in Habit Change (1:28:50)
• Debunking the 21-Day Habit Formation Myth (1:34:51)
• Conclusion and Final Thoughts (1:35:54)

Connect with Dr Jud Brewer on Instagram, Twitter/X, YouTube, and Threads. Learn more about Dr Brewer on his website, https://drjud.com/, where you can also order his latest book, The Hunger Habit.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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