Don’t Make The One Huge Mistake
Video 2
Don’t Make The One Huge Mistake
Video 2
Video Transcript
Hey there, it's Dr. Susan Peirce Thompson and welcome. If you saw Video 1, then welcome back and if you left a comment below, Video 1, I just want to say thank you. I really am so grateful. They've been wonderful. If you didn't see Video 1, then you can do that later. Just stay here with me. This is Video 2 of the Food Freedom video series. Video 1 is right above my head. There's a little thumbnail, you can catch it later. This video will stand alone, and I'll even recap Video 1 for you a little bit.Â
I talked about the two foods that block weight loss, sugar and flour, and I talked about how they cause insatiable hunger and overpowering cravings, and how a group of people who stopped eating sugar and flour for a period of time experienced remarkable results. They had stunning weight loss. As a matter of fact, you may have heard about these new weight-loss drugs that are all the rage, the semaglutide, Wegovy, and Ozempic. They produce massive weight loss. Well, these people lost that much weight without drugs, without injections, without prescription costs, without side effects. They lost a huge amount of weight and their hunger and craving levels went steadily down. In a study that I published with 4,509 people over two months, people from every age range, I'm talking about people in their 20s, 30s, 40s, 50s, 60s, 70s, and beyond. The people in their 50s, 60s, and 70s lost as much weight as fast and as easily as people in their 20s and 30s, just remarkable results from not eating sugar and flour.Â
I also talked about how it's helpful really to think of sugar and flour not as foods, but as drugs because just like drugs, they're made by extracting the inner essence of a plant and then refining and purifying it down into a fine powder. These drugs impact the brain very similarly as well. Sugar and flour, just like heroin and cocaine, deplete the dopamine receptors in the nucleus accumbens and create a powerful drive to keep getting more. Now, I uncovered this because I had a brain once that was just like the scan I'm showing you now. If we go back to my history, I can tell you how that all started.Â
I wasn't a heavy kid. I would have my moments where I would get a little fleshy, a little chunky, and then I would go through a growth spurt and lean out, and then I would eat more and get a little fleshy again. But I wasn't heavy really until I hit around the age of 11, 12, 13, and then I started to be concerned about my weight. I know that at the age of 11, I weighed more than I weigh now, and I got into high school, I was already dieting at that point, and I found the best diet ever, which is drugs. I started to do drugs. They got more dangerous and more severe as I went through high school. Ultimately, I ended up dropping out of high school. I did crystal meth for years and quit that thankfully at the age of 17. Then started doing cocaine, and that led to freebasing cocaine, which led to smoking crack on the streets. I turned to prostitution, and that was my resume. At the age of 19, I was a prostitute, a crack addict, and a high school dropout. Mercifully, I got struck clean and sober when I was 20 years old, and I haven't had a drink or a drug now for coming up on three decades, which is a miracle. I'm so grateful for that. But what happened at that point, at the age of 20 is my addiction jumped right over to food.Â
I put on a lot of weight really fast, and I started to struggle with my eating seriously. I tried diet after diet, after eating plan after gym, after therapy, after hypnotherapy, after approach, after diet, after approach after diet, and nothing worked term. But meanwhile, I was clean and sober, and I went back to school, and I did really well eating my way through it, but crushing it in school. I went to UC Berkeley, and I discovered cognitive science, the study of the mind and the brain, and I got 4.0s, spoke at the graduation, got into every graduate school I applied to, and I kept going. I got my PhD in brain and cognitive sciences, and I became a tenured psychology professor.Â
At that point, my fascination with food met a group of people that taught me how to not eat sugar, how to not eat flour, and I took off all my excess weight. I was 28 years old, and I've been in this body now ever since. My history with drug use really made it clear that I wasn't just eating, I was using. Suddenly it was obvious to me that food addiction is real. I started teaching a college course on the psychology of eating. I started helping people on the side to take off their excess weight scores and scores of people. My lifelong obsession with how do I get this weight off and keep it off finally bore fruit in the ability to help a lot of people to find success with this really challenging problem. What happened to me when I was 28 years old and I finally lost all my excess weight, I took off those 60 pounds and I went from a size 14, 16 to a size four. It's been a long time now. It's been practically 20 years. And here I am still in what I like to call a Bright Body, my right-sized body. Yes, I stopped eating sugar and flour, but how did I stick to that? Because really I'd had the intention to eat healthy all along. I just couldn't stick to it.Â
This brings us to the whole topic of this video, which is before I was 28 years old, I was making over and over again the one big mistake that pretty much everyone makes when they try to change their eating and get healthy and lose weight. I was making that mistake over and over and over again. That mistake is that I had no plan for how I was going to stick to my plan. I was trying all these diets, I was trying the Pritikin diet and Weight Watchers and Fit for Life and Body for Life, and all these programs. I mean dozens and dozens and dozens of them over the years. I would start with a plan, but I never had a plan for how I was going to stick to that plan. That was the fatal flaw. Here's what it looks like and feels like when you're making the one big mistake, you have a plan. Maybe it's a paid commercial weight-loss program. Maybe it's a book that you read, maybe it's a gym you're going to start going to. You have a plan and you're excited. It makes a lot of sense. It's all laid out. You can envision yourself sticking to it. It's a good plan. You launch off with a lot of excitement and fanfare and it starts working. You start losing weight, you start feeling healthier, you start feeling better. Some days roll by, some weeks roll by, you're in a groove, you take off more weight, and then some sort of weird time warp happens where suddenly you're making exceptions. Now you're in a zone where you are kind of sticking to your plan and suddenly you transition into a phase where you're regaining weight and you are kind of head in the sand, not fully noticing. Before you know it, you've regained all your excess weight again. What happens between point A and point B from the launching with so much excitement to the deflation of realizing that you're not sticking with it anymore and the gig is up and you're back where you started. What happens is you never had a plan for how you were going to stick to that plan.Â
Let me explain how this works. In this modern environment, there are three challenges that your brain is facing that will keep you from being able to stick to a plan long-term under normal circumstances. The first challenge is what I like to call the Willpower Gap™. The reality is that willpower doesn't show up for us often when we need it the most. That's because of the way the brain works. Right behind the prefrontal cortex, which is the front part of the brain that makes us most human is this part of the brain called the anterior cingulate cortex, which is a bit of a hub, I'm afraid, for a lot of things, including making decisions, checking email, deciding whether to respond now, later, reply all, reply to one. Task persistence. Carefully, making sure in the grocery store that you got everything that was on the list. Emotional regulation, kids are needing you and not behaving very well, and you can't actually say to them what you would really like to say to them, or you're sitting in traffic and people are behaving like people behave when they're in traffic. And before you know it, that part of your brain is fried.Â
There's one more thing that it's responsible for and it's resisting temptations. The second challenge that we're facing is decision fatigue. Researchers from Cornell University have discovered that the average person these days is making over 200 food-related decisions every day, starting with first thing in the morning, am I making my coffee here? Am I going to get it? Am I going to have cream? Am I getting a large or a small or a whatever? And am I getting pastries with that? And the decisions go on and on all throughout the day, but other decisions too, right? Most of us wake up in the morning not knowing what we're going to eat for the day, and all of these decisions make our brain foggy and exhausted and clouded and unable to rally to make the healthiest decisions, especially later in the day that decision fatigue kicks in and suddenly we're eating a pizza for dinner instead of a salad, right?Â
The third challenge has to do with the way the process of eating actually works. Eating is a procedural memory. This is the kind of memory that is knowing how to ride a bike, knowing how to do a motor program. Procedural memories are wired in at the deepest level, and you don't unlearn them or forget them. Even if you start a new plan of eating, the procedural memories for how you used to eat are still there. In the same way that if you didn't ride a bike for 40 years, you could literally get on a bike and ride it down the street and you wouldn't have to be thinking to yourself, oh, now I need to be pushing my leg forward. Your brain would just execute it flawlessly in that circumstance. What happens is when you get in a comparable circumstance like you're in a social setting with a buffet line or you're in a movie theater and you're walking in to go back to the movie, suddenly your muscles take over and start to execute actions flawlessly without you ever really making a decision one way or another about it. Procedural memory takes over and suddenly you're eating stuff that you never really intended to eat.Â
In these three ways, our brain was never designed to help us execute a new plan of eating long term and succeed with it. This is really sad because what happens to people like me and maybe someone like you, is as we try over and over again to change our way of eating and we fail, we watch ourselves do it. We watch ourselves make the promise deep inside and then not follow through. And what happens is self-perception theory kicks in. This is a theory by Daryl Bem of Cornell University, and self-perception theory says that we know who we are at the deepest level by watching what we do and inferring who we are. What that means is as we watch ourselves promise ourselves to eat one way, and then over time end up breaking that promise to ourselves, we end up having to fill in the gaps to conclude that we probably don't value ourselves or trust ourselves or believe in ourselves or love ourselves. We may even conclude that we hate ourselves or even loathe ourselves. This kind of erosion of our self-concept and our self-esteem is one of the most devastating effects of the brain misfiring in this kind of modern food environment. So, what's the solution? What is the plan for sticking with your plan?Â
The answer is just one word. You ready? Automaticity. That's right. Automaticity. What do I mean by automaticity? I mean, do it like you brush your teeth. I have to say now, 5% of people don't brush their teeth this way, but most people do. Imagine you're one of the 95% of people who brush their teeth morning and night, whether they feel like it, whether they feel sick or well, whether they're traveling or home, whether it's late or it's a normal bedtime, they brush their teeth. That's automaticity. It's not dependent on the anterior cingulate cortex to have the willpower to do it. It doesn't matter if you have a sticky note on your mirror to remind you in the bathroom at night, it's going to happen. It's a motor sequence that rolls off at a certain time of day queued by a certain circumstance. It's just going to happen.Â
If you're doing weight loss, right, building automaticity becomes the aim early on. It is very literally the plan for sticking with your plan and succeeding. This requires two things. It requires, first of all, adopting a plan that’s automatizable. And yes, I think I coined the word because not all plans are automatizable. Imagine what it would be like if your dentist said, I think now based on current research, I need you to be brushing and flossing six times a day, not two. Imagine at your next checkup, six months later how successful you would be reporting to your dentist that you were over those last six months at brushing and flossing six times a day, not so much. So, some things are a automatizable, and some things simply are not.Â
The next thing it's going to require is carving out a distinct period of time at the beginning for wiring in the automaticity because it does require breaking a lot of longstanding habits and wiring in new behaviors until they become automatic. How long does this take? There was a study that was published where they had people adopt one new behavior and track it every day and report back when it felt automatic, and the range was enormous. Some people achieved automaticity after 18 days. Some people achieved it after 256 days. The average was 66 days. But that was one behavior. Changing your whole way of eating often means not eating foods you really, really like and adopting a lot of different habits and food planning and food prep and so forth. It's way more than one behavior. I think a good rule of thumb is you've got to carve out a good three to four months early on to wire in the automaticity.Â
What does it feel like when your plan of eating becomes really automatic? It feels like utter freedom. I mean, if you think about what it feels like to be someone who brushes their teeth successfully twice a day, right? It doesn't really feel like anything at all. It just happens as a matter of course. But really what you get from eating in that way every day is you get a sense of health and vitality and thoughts like, am I on my plan or off my plan? Have I eaten enough? Do I want more? All of that just goes away, and there's this feeling of confidence and joy and gratitude that wells up having this food and weight problem solved. It is remarkable. Now we come to the million-dollar question, which is of course, what is it exactly that makes a plan? That's an important topic. It's a big topic, and it is the subject of the third video in the Food Freedom series: What Those Who Keep it Off Do Differently. I'm going to share what makes a plan, automatizable, what to eat, exactly what not to eat, how to structure the plan. I'm even going to dive into the topic of exercise and clear that up as well. I'm also going to talk about how some people need to orient toward that plan differently than others, because like I shared in the first video, some people really have brains that wire especially strongly toward those overpowering cravings and that insatiable hunger. And some people have brains that don't wire that way. Why is that? I'm going to share that with you in the third video, and I'm going to share what that means for your weight-loss journey. It's a lot to cover, and we've covered a lot today.Â
We've come to the end here, and I just have one request before we sign off here, could you please just scroll down and leave a comment? I'll read it. I can't wait to hear what you thought. Good, bad, ugly, pretty indifferent. Whatever your thoughts are right now, I want to hear them. Scroll down and leave a comment, and if you see the box there where you can put your email address in, if you want to be notified when video three comes out, be sure to add your email out there as well. Leave me a comment and I'll see you in the next video.
Â
Video Transcript
Hey there, it's Dr. Susan Peirce Thompson and welcome. If you saw Video 1, then welcome back and if you left a comment below, Video 1, I just want to say thank you. I really am so grateful. They've been wonderful. If you didn't see Video 1, then you can do that later. Just stay here with me. This is Video 2 of the Food Freedom video series. Video 1 is right above my head. There's a little thumbnail, you can catch it later. This video will stand alone, and I'll even recap Video 1 for you a little bit.Â
I talked about the two foods that block weight loss, sugar and flour, and I talked about how they cause insatiable hunger and overpowering cravings, and how a group of people who stopped eating sugar and flour for a period of time experienced remarkable results. They had stunning weight loss. As a matter of fact, you may have heard about these new weight-loss drugs that are all the rage, the semaglutide, Wegovy, and Ozempic. They produce massive weight loss. Well, these people lost that much weight without drugs, without injections, without prescription costs, without side effects. They lost a huge amount of weight and their hunger and craving levels went steadily down. In a study that I published with 4,509 people over two months, people from every age range, I'm talking about people in their 20s, 30s, 40s, 50s, 60s, 70s, and beyond. The people in their 50s, 60s, and 70s lost as much weight as fast and as easily as people in their 20s and 30s, just remarkable results from not eating sugar and flour.Â
I also talked about how it's helpful really to think of sugar and flour not as foods, but as drugs because just like drugs, they're made by extracting the inner essence of a plant and then refining and purifying it down into a fine powder. These drugs impact the brain very similarly as well. Sugar and flour, just like heroin and cocaine, deplete the dopamine receptors in the nucleus accumbens and create a powerful drive to keep getting more. Now, I uncovered this because I had a brain once that was just like the scan I'm showing you now. If we go back to my history, I can tell you how that all started.Â
I wasn't a heavy kid. I would have my moments where I would get a little fleshy, a little chunky, and then I would go through a growth spurt and lean out, and then I would eat more and get a little fleshy again. But I wasn't heavy really until I hit around the age of 11, 12, 13, and then I started to be concerned about my weight. I know that at the age of 11, I weighed more than I weigh now, and I got into high school, I was already dieting at that point, and I found the best diet ever, which is drugs. I started to do drugs. They got more dangerous and more severe as I went through high school. Ultimately, I ended up dropping out of high school. I did crystal meth for years and quit that thankfully at the age of 17. Then started doing cocaine, and that led to freebasing cocaine, which led to smoking crack on the streets. I turned to prostitution, and that was my resume. At the age of 19, I was a prostitute, a crack addict, and a high school dropout. Mercifully, I got struck clean and sober when I was 20 years old, and I haven't had a drink or a drug now for coming up on three decades, which is a miracle. I'm so grateful for that. But what happened at that point, at the age of 20 is my addiction jumped right over to food.Â
I put on a lot of weight really fast, and I started to struggle with my eating seriously. I tried diet after diet, after eating plan after gym, after therapy, after hypnotherapy, after approach, after diet, after approach after diet, and nothing worked term. But meanwhile, I was clean and sober, and I went back to school, and I did really well eating my way through it, but crushing it in school. I went to UC Berkeley, and I discovered cognitive science, the study of the mind and the brain, and I got 4.0s, spoke at the graduation, got into every graduate school I applied to, and I kept going. I got my PhD in brain and cognitive sciences, and I became a tenured psychology professor.Â
At that point, my fascination with food met a group of people that taught me how to not eat sugar, how to not eat flour, and I took off all my excess weight. I was 28 years old, and I've been in this body now ever since. My history with drug use really made it clear that I wasn't just eating, I was using. Suddenly it was obvious to me that food addiction is real. I started teaching a college course on the psychology of eating. I started helping people on the side to take off their excess weight scores and scores of people. My lifelong obsession with how do I get this weight off and keep it off finally bore fruit in the ability to help a lot of people to find success with this really challenging problem. What happened to me when I was 28 years old and I finally lost all my excess weight, I took off those 60 pounds and I went from a size 14, 16 to a size four. It's been a long time now. It's been practically 20 years. And here I am still in what I like to call a Bright Body, my right-sized body. Yes, I stopped eating sugar and flour, but how did I stick to that? Because really I'd had the intention to eat healthy all along. I just couldn't stick to it.Â
This brings us to the whole topic of this video, which is before I was 28 years old, I was making over and over again the one big mistake that pretty much everyone makes when they try to change their eating and get healthy and lose weight. I was making that mistake over and over and over again. That mistake is that I had no plan for how I was going to stick to my plan. I was trying all these diets, I was trying the Pritikin diet and Weight Watchers and Fit for Life and Body for Life, and all these programs. I mean dozens and dozens and dozens of them over the years. I would start with a plan, but I never had a plan for how I was going to stick to that plan. That was the fatal flaw. Here's what it looks like and feels like when you're making the one big mistake, you have a plan. Maybe it's a paid commercial weight-loss program. Maybe it's a book that you read, maybe it's a gym you're going to start going to. You have a plan and you're excited. It makes a lot of sense. It's all laid out. You can envision yourself sticking to it. It's a good plan. You launch off with a lot of excitement and fanfare and it starts working. You start losing weight, you start feeling healthier, you start feeling better. Some days roll by, some weeks roll by, you're in a groove, you take off more weight, and then some sort of weird time warp happens where suddenly you're making exceptions. Now you're in a zone where you are kind of sticking to your plan and suddenly you transition into a phase where you're regaining weight and you are kind of head in the sand, not fully noticing. Before you know it, you've regained all your excess weight again. What happens between point A and point B from the launching with so much excitement to the deflation of realizing that you're not sticking with it anymore and the gig is up and you're back where you started. What happens is you never had a plan for how you were going to stick to that plan.Â
Let me explain how this works. In this modern environment, there are three challenges that your brain is facing that will keep you from being able to stick to a plan long-term under normal circumstances. The first challenge is what I like to call the Willpower Gap™. The reality is that willpower doesn't show up for us often when we need it the most. That's because of the way the brain works. Right behind the prefrontal cortex, which is the front part of the brain that makes us most human is this part of the brain called the anterior cingulate cortex, which is a bit of a hub, I'm afraid, for a lot of things, including making decisions, checking email, deciding whether to respond now, later, reply all, reply to one. Task persistence. Carefully, making sure in the grocery store that you got everything that was on the list. Emotional regulation, kids are needing you and not behaving very well, and you can't actually say to them what you would really like to say to them, or you're sitting in traffic and people are behaving like people behave when they're in traffic. And before you know it, that part of your brain is fried.Â
There's one more thing that it's responsible for and it's resisting temptations. The second challenge that we're facing is decision fatigue. Researchers from Cornell University have discovered that the average person these days is making over 200 food-related decisions every day, starting with first thing in the morning, am I making my coffee here? Am I going to get it? Am I going to have cream? Am I getting a large or a small or a whatever? And am I getting pastries with that? And the decisions go on and on all throughout the day, but other decisions too, right? Most of us wake up in the morning not knowing what we're going to eat for the day, and all of these decisions make our brain foggy and exhausted and clouded and unable to rally to make the healthiest decisions, especially later in the day that decision fatigue kicks in and suddenly we're eating a pizza for dinner instead of a salad, right?Â
The third challenge has to do with the way the process of eating actually works. Eating is a procedural memory. This is the kind of memory that is knowing how to ride a bike, knowing how to do a motor program. Procedural memories are wired in at the deepest level, and you don't unlearn them or forget them. Even if you start a new plan of eating, the procedural memories for how you used to eat are still there. In the same way that if you didn't ride a bike for 40 years, you could literally get on a bike and ride it down the street and you wouldn't have to be thinking to yourself, oh, now I need to be pushing my leg forward. Your brain would just execute it flawlessly in that circumstance. What happens is when you get in a comparable circumstance like you're in a social setting with a buffet line or you're in a movie theater and you're walking in to go back to the movie, suddenly your muscles take over and start to execute actions flawlessly without you ever really making a decision one way or another about it. Procedural memory takes over and suddenly you're eating stuff that you never really intended to eat.Â
In these three ways, our brain was never designed to help us execute a new plan of eating long term and succeed with it. This is really sad because what happens to people like me and maybe someone like you, is as we try over and over again to change our way of eating and we fail, we watch ourselves do it. We watch ourselves make the promise deep inside and then not follow through. And what happens is self-perception theory kicks in. This is a theory by Daryl Bem of Cornell University, and self-perception theory says that we know who we are at the deepest level by watching what we do and inferring who we are. What that means is as we watch ourselves promise ourselves to eat one way, and then over time end up breaking that promise to ourselves, we end up having to fill in the gaps to conclude that we probably don't value ourselves or trust ourselves or believe in ourselves or love ourselves. We may even conclude that we hate ourselves or even loathe ourselves. This kind of erosion of our self-concept and our self-esteem is one of the most devastating effects of the brain misfiring in this kind of modern food environment. So, what's the solution? What is the plan for sticking with your plan?Â
The answer is just one word. You ready? Automaticity. That's right. Automaticity. What do I mean by automaticity? I mean, do it like you brush your teeth. I have to say now, 5% of people don't brush their teeth this way, but most people do. Imagine you're one of the 95% of people who brush their teeth morning and night, whether they feel like it, whether they feel sick or well, whether they're traveling or home, whether it's late or it's a normal bedtime, they brush their teeth. That's automaticity. It's not dependent on the anterior cingulate cortex to have the willpower to do it. It doesn't matter if you have a sticky note on your mirror to remind you in the bathroom at night, it's going to happen. It's a motor sequence that rolls off at a certain time of day queued by a certain circumstance. It's just going to happen.Â
If you're doing weight loss, right, building automaticity becomes the aim early on. It is very literally the plan for sticking with your plan and succeeding. This requires two things. It requires, first of all, adopting a plan that’s automatizable. And yes, I think I coined the word because not all plans are automatizable. Imagine what it would be like if your dentist said, I think now based on current research, I need you to be brushing and flossing six times a day, not two. Imagine at your next checkup, six months later how successful you would be reporting to your dentist that you were over those last six months at brushing and flossing six times a day, not so much. So, some things are a automatizable, and some things simply are not.Â
The next thing it's going to require is carving out a distinct period of time at the beginning for wiring in the automaticity because it does require breaking a lot of longstanding habits and wiring in new behaviors until they become automatic. How long does this take? There was a study that was published where they had people adopt one new behavior and track it every day and report back when it felt automatic, and the range was enormous. Some people achieved automaticity after 18 days. Some people achieved it after 256 days. The average was 66 days. But that was one behavior. Changing your whole way of eating often means not eating foods you really, really like and adopting a lot of different habits and food planning and food prep and so forth. It's way more than one behavior. I think a good rule of thumb is you've got to carve out a good three to four months early on to wire in the automaticity.Â
What does it feel like when your plan of eating becomes really automatic? It feels like utter freedom. I mean, if you think about what it feels like to be someone who brushes their teeth successfully twice a day, right? It doesn't really feel like anything at all. It just happens as a matter of course. But really what you get from eating in that way every day is you get a sense of health and vitality and thoughts like, am I on my plan or off my plan? Have I eaten enough? Do I want more? All of that just goes away, and there's this feeling of confidence and joy and gratitude that wells up having this food and weight problem solved. It is remarkable. Now we come to the million-dollar question, which is of course, what is it exactly that makes a plan? That's an important topic. It's a big topic, and it is the subject of the third video in the Food Freedom series: What Those Who Keep it Off Do Differently. I'm going to share what makes a plan, automatizable, what to eat, exactly what not to eat, how to structure the plan. I'm even going to dive into the topic of exercise and clear that up as well. I'm also going to talk about how some people need to orient toward that plan differently than others, because like I shared in the first video, some people really have brains that wire especially strongly toward those overpowering cravings and that insatiable hunger. And some people have brains that don't wire that way. Why is that? I'm going to share that with you in the third video, and I'm going to share what that means for your weight-loss journey. It's a lot to cover, and we've covered a lot today.Â
We've come to the end here, and I just have one request before we sign off here, could you please just scroll down and leave a comment? I'll read it. I can't wait to hear what you thought. Good, bad, ugly, pretty indifferent. Whatever your thoughts are right now, I want to hear them. Scroll down and leave a comment, and if you see the box there where you can put your email address in, if you want to be notified when video three comes out, be sure to add your email out there as well. Leave me a comment and I'll see you in the next video.
Â
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