www.NeverBingeAgain.com Glenn Livingston, Ph.D. And Talia “Caging Pigula at Night” For more information on how to fix your food problem fast please visit www.FixYourFoodProblem.com And if you'd like to help OTHERS fix their food problem using the Never Binge Again Method please visit www.BecomeAWeightLossCoach.com Dr. Glenn: Hey, it's the very good Dr. Glenn Livingston with Never Binge Again, and I'm here with a kind-hearted woman named Talia all the way in the other side of the world, how are you today, Talia? Talia: I'm good. I'm well. Yeah. How are you? Dr. Glenn: I'm well too. I'm excited about this interview. This isn't the first in a series on nighttime overeating and how to stop it. And so I understand that that's been a struggle that you've had. Why don't you tell me when it started? Talia: So I think it was a collusion of a few things that happened. I was reflecting on this today anticipating our phone call this evening. And it is actually something I've thought about with in terms of my struggles. I started a very stressful job probably two and a half years ago, and at
Transcript
www.NeverBingeAgain.com
Glenn Livingston, Ph.D. And Talia
“Caging Pigula at Night”
For more information on how to fix your food problem fast please visit
www.FixYourFoodProblem.com
And if you'd like to help OTHERS fix their food problem using the Never Binge Again Method please visit
www.BecomeAWeightLossCoach.com
Dr. Glenn: Hey, it's the very good Dr. Glenn Livingston with Never Binge Again,
and I'm here with a kind-hearted woman named Talia all the way in the other side of the world, how are you today, Talia?
Talia: I'm good. I'm well. Yeah. How are you? Dr. Glenn: I'm well too. I'm excited about this interview. This isn't the first in a
series on nighttime overeating and how to stop it. And so I understand that that's been a struggle that you've had. Why don't you tell me when it started?
Talia: So I think it was a collusion of a few things that happened. I was
reflecting on this today anticipating our phone call this evening. And it is actually something I've thought about with in terms of my struggles. I started a very stressful job probably two and a half years ago, and at
the same time, I ended up in a relationship with a man that can eat endlessly and not ever be affected by it. He is Australian-Italian, so it's like, yeah. Two very big eating cultures. And it also coincided with the proliferation of Uber Eats, like the delivery, the easy delivery services, so I was thinking about how all these three things kind of coincided at a similar time period.
And since then, I guess my habits have been stressful day at work,
come home feeling flat. Maybe haven't eaten much during the day. Or even if I have had regular meals during the day, I still would like to indulge in whatever took my fancy that evening via a delivery service. And then I think got really out of control about 18 months ago, and I've put on over 20 kilos over the last, I guess, three years -- probably, yeah, three. And so yeah, it's kind of the ease of being how to get that food and that kind of flatness after work and then wanting to feel, I don't know. You mentioned it may be on the Facebook group about that high or about getting high on food. I've never thought of it like that, but it sort of dawned on me that's why I have been going.
Dr. Glenn: Yeah, that makes sense. And the weight comes on quicker when we
get older, so that's no fair either. Talia: Oh, my God, it's devastating. And I've actually walked around in a
really small frame for most of my life. I'm about 5'5” and I've always weighed about -- I'm talking kilograms here. I was always been around 60 kilos and I've put on significant weight, yeah, 25 kilos, and I think about it all the time. That's all I feel like I think about is this weight I've put on and this cycle I'm in. And I discovered the podcast maybe three or four months ago, and I binged on the podcast. Can I say that? I listen to lots of episodes of your podcast.
Dr. Glenn: Twice a day every day, that's the idea. Talia: Something like that. During this time, there's a real sense of
powerlessness and I felt I like I just also had stumbled so many times and nothing had worked. And there was something very different about the pig and this voice that exists inside you, but you don't have to listen to it, like, I never ever had thought of it like that. It was sort of revolutionary to me, so I just couldn't get enough of the podcast and I sort of look at the episodes and sort of try and find ones that had themes that I could relate to. So it triggered me to do some work on what was going on with me with work and I was just using food after work to just unwind and "get high" or whatever you want to call it. So I went and did some intensive therapy. It's actually called short-term dynamic intensive therapy. I don't know if you've heard of it.
Dr. Glenn: Sure. Talia: It's very different to any therapy I've ever done, and so it's really hard
and exhausting and taxing. It's maybe not for everybody, but I kind of didn't want a therapist that would just have a chat with me.
Dr. Glenn: You didn't want a grandma therapist, you wanted someone that would
hold you to task and hold your feet to the fire. Talia: Yeah. And in my head, that's what I wanted and it's actually what I
needed. The reality of it is so different. It's like quite full on and then you're like, "Oh, this is not enjoyable," but then you would leave afterwards and you'd feel lighter, and then just habit for changing for me sort of naturally, though there was a shift happen. I had some shifts since then and I've had some shifts since uncovering your techniques as well.
Dr. Glenn: So do you have good nights? Talia: Yes. And more recently, I worked out tonight that it seemed 10 days
since I've ordered in food and I haven't missed it. And I still have been a bit scared to create other rules.
Dr. Glenn: What rules do you have? Talia: That's it, no ordering in after work. I'll never order delivery food. I kind
of just lost my appetite for it. I kept doing it during therapy and afterwards. And the urge just sort of started to disappear with that. I don't know. I just -- at work, there are some issues that I was having at work, just issues of having compassion for myself. And I work with victims of domestic violence and I sort of wasn't processing it, I was shoving it aside and so yeah. So that's definitely was a part of this, but I just kind of got fed up and I was like, "I just don't want to order in food." That can be my rule. While I was listening to a podcast, I was like, "Can I do it?" I didn't think I could.
Dr. Glenn: I will never again order food after work. Talia: Yeah. I've just been a bit scared to add to it. That's where my book is,
I guess is, at the moment, yeah. Dr. Glenn: So can you eat late at night if you want to as long as you're not
Dr. Glenn: Is the "I'll never again order in after work," is that helping you to lose the weight that you want to?
Talia: It's been very slow. I have lost a couple kilos. I've lost weight before
and I've lost it not drastically quickly, but at the right of a kilo weight, which is I guess two pounds maybe a week.
Dr. Glenn: That's about as fast as I like people to do it. Talia: And I think that was about six or seven years ago. I'm in my mid 30's
now. Yeah, so I'm living it slowly. I'm regularly sort of weighing myself. I find that helpful. It also takes the fear out of it for me if I'm doing it regularly, takes the fear out of that stepping on the scale and expecting a big result and not getting it, and I can get discourages quite easily, which is frustrating. Yeah, so I've had that rule that I'm not aiming, and then I have lost a bit of weight. I've also about -- I think about three kilos.
Dr. Glenn: In 10 days? Talia: No, no, no, no, no. I had it with slow adoption of watering in, but in the
last 10 days, it didn't happen at all. So three kilos. I reckon that's sort of maybe like, two months.
Dr. Glenn: Talia, even though you are not ordering in after work, what percent of
your calories are you eating after seven o'clock at night? Talia: A high percentage, I would argue, yeah. I have very little structures
during the day. I'm not in any habits or any patterns during the day, as in, like, any. I have breakfast and I have this thing and I have lunch. I don't have that on the go at the moment.
Dr. Glenn: This is a slightly different format for the podcast than you're probably
used to because normally, we just really work on the specific rules that the client wants to work on. And then we look at motivation and then we look at all the pig squeals, and we're going to do all that, but we've been researching nighttime overeating in particular. I want to talk for a little bit and tell you the kinds of things that we're finding that are contributing to nighttime overeating, and it's very much in concert with what you're describing and what you found out by going to therapy and some of the changes that you're starting to make, but there are more. I just want to educate you a little bit and then we can think about whether or not we want to add another rule or two. Would that be okay?
Talia: Yeah. Yeah, that would be great. Dr. Glenn: The first thing is, that people who overeat at night, which is usually
defined as more than 25 percent of your calories after 7:00 pm. But if you overeat at night, you know whether or not you do that. People who do that, they tend to not be super satisfied with their meals during the day. Does that resonate with you at all?
Talia: Yeah. Definitely. Dr. Glenn: Do you have any thoughts about what we could do about that? Talia: I'm in the habit of rushing off to work, and then I don't think to eat until
about 10:30. My colleagues and I, we live above a food court. We live, we work above a food court, and I get a coffee and something to eat as well, but it varies a lot on what I get. Sometimes it can be a breakfast
burrito, sometimes it's two pieces of peanut butter on toast or it varies. I sort of err towards something savory, but yeah.
Dr. Glenn: Is it satisfying? Talia: It is. But if it is, I don't eat lunch. Dr. Glenn: I see. You're skipping in meal. The pattern that we see for people who
fix this is they really emphasize a hearty breakfast and it's a little earlier in the day. And part of what helps with that is that there's a slightly shorter overnight fast, and so the desire to get up in the middle of the night is a little less, but they have a really hearty breakfast kind of early-ish in the day. Probably more like 7:30-eight o'clock, then 10:30-11:00. And then their lunch is medium sized, and their dinner is light but super nutritious. Usually, includes a big salad of some sort, and they get a bunch of leafy greens. Depending from the dietary philosophy, they include some protein with dinner to help them stay satiated. They work on their satisfaction with food. Sometimes that means adding some more hard juice, things you can crunch on during the day. So maybe they'll carry some carrots around or some celery. Sometimes it means adding some dehydrated vegetables to their food, so sundried tomatoes or something that increases the satisfaction without really interfering with their weight loss. Does that make sense? Is there anything you could do like that?
Talia: Yeah. I do love breakfast. I was in the habit of doing overnight oats.
Even though I do it normally, the one thing that I would have that would involve fruit would be oats that have been left soaked overnight with -- it's my favorite. I have coconut yogurt and raspberries and chopped up almonds as well, and I'm thinking I'll soak it overnight. So I'd eat in the morning to go. Like, I can toss it on the stove to heat it up. So thinking
maybe a breakfast rule could be that and I could be doing it when I get up, instead of just getting up, drinking water and then going up to work.
Dr. Glenn: That might help. Talia: Yeah. I think if I do that too, I will actually have that hunger at lunch
because I'm leaving it 'til 10:30 and then I'm probably almost like I'm eating something pretty hefty. Yeah, it just throws my pattern of eating, so I think -- but then I guess, I don't know. Maybe fear, I don't know. I just have to do it pure because I feel like I'm starting my day eating early, and then I've been worried that I'll continue have a big lunch and eat a big dinner as well. And so I guess I've -- I don't guess. I definitely have whether subconscious that I can recognize it, has been only saving up my calories to do that nighttime --
Dr. Glenn: Yeah, that's what nighttime eaters do. They save their calories, they
save their points Talia: Yeah. And then [inaudible 0:11:52] I think I want to eat, I'm eating way
more. I'm eating substantially more. I'm wondering if I can shift it to breakfast, lunch, and then have a smaller salad. Yeah, that's sort of something I think I could manage. I'm motivated, I guess with it because sometimes it feels like this way I've been eating, I'm just running on fumes, that sort phrase that you use over there, is a little bit of a nervous energy that's powering you through the day. I'm guilty of that for sure.
Dr. Glenn: Okay. So I think you understand that and you've got some ideas about
that. And then you could also consider doing a little bit of dinner planning in the morning because people have more willpower in the morning. So if you make some of your dinner choices or all of your
dinner choices in the morning, I mean, some people go so far, especially in the first month or two, is to set it all out on Tupperware before they leave for the day. I don't know how much time you have in the morning or whether you could do that or not. If you know that decision is taken care of and you're eating more during the day and you're feeling more satisfied during the day, then you're less likely to say, "Oh, F it," when you get home at night.
Talia: Yeah. I think one thing that helped me actually kick the ordering in -- in
Australia at the moment, there's a proliferation of really healthy meals that are prepackaged, but not like terrible frozen processed. They're quite healthy and they cost about $10, and they're portion controlled too. I just had a few nights where I was having them. It's basically you've got a protein, a type of protein of some sort, whether it's beef or chicken or salmon or fish or whatever, and veggies, all sorts of veggies. And I would choose the one that I knew I liked, that I wanted. Like, there were some sort of beef brisket one with sweet potato, and some peas and beans. And it sounds simple, but I like those veggies and I wouldn't see that at the end of the night and go, "I don't want to eat that." I wasn't trying to force myself to have like something that I would love to be that person that eats. I don't know, just chicken and broccoli or whatever it is, but --
Dr. Glenn: Something you look forward to a little bit. Sure. Talia: Yeah. Like something -- I should have thought of the rule of no fried
foods 'cause I really just wanted to get out of having fried food. Sorry, it's all a bit of stuff I have in my head and then I don't verbalize it.
Dr. Glenn: Yeah. I start up with the no fried food and that helps with having those
meals and I felt really like it has been I didn't feel like I'm kind of
overeating and I didn't feel bloated and tired and regretful. And then I kind of flick the switch to no delivery at all, and I have had sausages. But, yeah. So even though I can prepare, I can also catch myself with those other things as well within -- financially, there are decisions sometimes and the other options.
Dr. Glenn: Might need a rule or a guideline about how you make the decisions
even though you're making them in the morning. The other thing, which is really interesting to me, is that there's research that suggests that vitamin D helps you regulate blood sugar in the evening, and particularly in the winter. I know it's winter in Australia now, if you're not getting enough vitamin D.
Talia: I was diagnosed with low vitamin D at the start of the year. But
actually, they didn't tell me anything about the blood sugar though. They were be telling me more about mood and depression and the effects that it has on it.
Dr. Glenn: It seems like it helps regulate blood sugar in the evening and that can
be related to cravings. So you can ask your doctor how to address that. You could make sure to get outside for a little bit, few minutes every day.
Talia: Yeah. She gave me a supplement, and I am a redhead who does not
spend any time in the sun, but I do walk to work there and back and I wear SPF every day. It's just interesting that she never mentioned. I've actually been thinking about going back just to see if my levels have changed. So I might keep on giving him the blood test and just look into that. She gave me a supplement that's really good. She gave the liquid one that can help. But yeah, it is winter. It's not like a European winter, but it does get a bit dark.
Dr. Glenn: You can attend to that. I've got a bunch more things to tell you, so I
apologize if I'm interrupting you. Talia: No, no, no, no, no. I'm just thinking out loud, so go for it. I know that
now, so I can move on. Dr. Glenn: You have a stressful job. What do you do to take care of yourself
during the day? How do you get a little bit of self-care during the day? Talia: Something that I do, I usually take that 45-minute lunch break and
walk, and I don't spend it with anybody. I walk around the city and I don't talk to anybody. I'd rather play music, I'd listen to a podcast, I switch off that I also get that movement and get my steps up. I'm not always diligent myself. I feel like I need to commit more to that.
Dr. Glenn: That's helpful. Talia: Yeah. I try to walk at least to work or from work, home. Ideally, I'd do
both, but sometimes it's chilly and rainy. Dr. Glenn: Oh, okay. So you get a good deal of exercise during the day. So if you
really weren't eating during the day, then that would make sense you'd have more cravings at night. That makes sense.
Talia: Yeah. I get over 10,000 steps generally. Dr. Glenn: That's great.
Talia: Yeah. I'm pretty good with my steps. I thought I wasn't, but now I'm good. I had been doing another exercise, but it actually has started to do things with my eating as well.
Dr. Glenn: Talia, could you add one more five-minute break in the afternoon
sometime? Midway between your afternoon walk. Just a five-minute break where you step away from everything. Could you do that?
Talia: Yeah, I could. Yeah, I'll set up a reminder on my phone and I will walk
the block maybe or even just wander downstairs, yeah. Dr. Glenn: Great. What about sleep? How's your sleep? Talia: I never get enough. I need a good eight hours to really kind of function
on six to seven, so I try and get over seven. I'm pretty good at getting that, but yeah, I need an eight-hour to function well.
Dr. Glenn: What time do you go to bed? Talia: It depends. At the moment, I'm going to bed at about 11:00. Dr. Glenn: Seems like there're some research that suggests that if we can get to
bed a little bit earlier, that we're less likely to be making mistakes with food at night. The reason is there are certain hours we're supposed to be sleeping. And if the body isn't sleeping, it feels abnormal and it's looking for some type of rejuvenation. Would that be possible to shift that back a half hour or an hour if you could?
Talia: Possibly. I'm on a different schedule to my partner. He works nights,
so generally, we generally have that by the time when he gets home to chat. But that's not every night, so I should go a bit earlier. Yeah, I do
go to bed late. I like to sleep and get everything possible in. I just want to read a million articles and do all this. Like, I want to cram it all in.
Dr. Glenn: These are all like faucets in the bathtub, and you need enough warm
water to make the bath comfortable. And if you can't do one of them, then I just want to make sure you know what you could do. Just you keep it in mind.
Talia: Yeah, going to bed early would be helpful. Dr. Glenn: There's evidence that people who don't get enough sleep wind up
having 22 percent more calories during the day 'cause of hormonal changes.
Talia: I notice that if I'm doing six hours, which very rarely happens actually.
But if I'm even at the seven to eight, I'm in a danger zone. If I get over eight, I don't really eat okay and it's just more lack of planning I think for me, my extra calories at times. But I definitely feel that I'm tired and need to have that energy, so you just eat more. Yeah.
Dr. Glenn: The rest of the formula has to do with the whole nighttime ritual that
people have. Think about the nighttime pig as pigula, kind of like a vampire, you know?
Talia: Mm-hmm. Dr. Glenn: In all the vampire movies, you know when the sun goes down. It's very
clear when it's light and when it's dark, there's a completely different mood, and the heroes in the vampire movies are engaged in a different set of rituals and alertness in the evening. So the people who overcome nighttime eating, first of all, they know when the sun goes
down. They know when their cutoff time is. Now, that doesn't mean literally when the sun goes down 'cause some people live in Alaska in the summer and it's light until 11 o'clock at night or something like that and sometimes gets dark at 3:00. So they have a time. Maybe it's seven o'clock, maybe it's nine o'clock, and that's when they close the kitchen. There's usually a ritual that goes along with that, and it could be physical, it could be mental, it could be transitioning to some other activity.
So for example, one of the women that works for me, she opens and
closes the cabinet three times, she claps her hands three times as if she's dusting them off and she goes, "Kitchen is closed." That's how she demarcates it.
Talia: Right. Dr. Glenn: Other people go to another room of the house, other people will
change into a different set of clothes, some people will brush their teeth or take a shower or wash their hands or engage in some type of cleansing ritual, but there is something that very clearly demarcates eating versus not eating time. When does the kitchen close? When does the sun go down? And what are you going to do to demarcate that? And then everybody seems to have a different mantra. Liv, I don't know if you know Liv. You've heard her in a few podcasts. She goes, "Dinner and done." Dinner and done. Kaye says, "Kitchen is closed." Another woman says, "I'll have it in the morning if I really want it." Another person says, "Food is not for entertainment. I'm not going to eat myself to sleep again. Night time is sleeping and never eat at night. No amount of food is going to satisfy me at night, so I'll choose to eat nothing." They've got a mantra that goes along with it along with
their ritual. Whenever the urge comes up, whenever pig would start squealing, they repeat the mantra.
And then finally, there're some decompression time that they look
forward to. Sounds like for you, it might be reading and talking to your partner, other people play with animals. They do some journaling or meditation or take a bath with Epsom salt, aromatherapy, a warm neck pillow or they watch a good movie or they talk to a loved one, all kinds of things that they can do, but there's definitely some me time for decompression in the evening and they get to bed a little bit early. So I'm wondering, first of all, do you want to create an ultra-clear cut off time? Are you open to doing that?
Talia: I am open to doing that. I tend to overeat in a way that's not that it's
never-ending, and that I'm kind of [Inaudible 00:22:15] until I was going to overeat in one big hit and then I'm done now. Like, I won't -- so I still that it would be helpful for me to signal if -- getting into my pajamas and brushing my teeth. Brushing my teeth for me is pretty door shut on food. I never eat after brushing my teeth. I can't stand it. I've never thought of it. There's like a magical thing of like shoving it to something you do and you're not, a ritual to go to bed. I could bring it in earlier 'cause they signal that too. I'd have my dinner, and then I'm brushing my teeth, put my pajamas on and then that's it. Kitchen is shut, I like that.
Dr. Glenn: It sounds like you'd prefer not to make a specific cut off time, but you
just like to brush your teeth after dinner. Talia: Yeah. I think that time is probably not a sensitive sort of point to me at
the moment. Yeah, I think I can just do the ritual. That's it for me, straight out there, I actually eat something for dinner and then be done.
Dr. Glenn: You'd always brush your teeth after dinner and you'll never eat after
brushing your teeth. Is there a mantra that would go along with that when dinner is done?
Talia: Good question. I'm trying to think of something. Dr. Glenn: You can use someone else's if you prefer. Talia: I like kitchen shut. I just like that. That was one, wasn't it? Kitchen is
closed, yes. I've worked in hospitality, that's why I like that. Yeah. Dr. Glenn: Kitchen is closed, okay. And then for a guideline, eat breakfast a little
earlier, don't skip lunch, nutritious salad. Okay. What would you do to decompress in the evening? Do you need to add anything or you just do that naturally?
Talia: I think personally, even though it's straight after work, I think it's really
important that I do that walk home. It's sort of a bit like meditation for me. Like, yeah, I think walking home, having some movement and I know it's a bit of a difference when I do that. I feel like, yeah, it get rid of some of the stresses of the day. It definitely helps.
Dr. Glenn: The takeaway that I have from all this so far is that I'll never again order
in after work. You're already doing that. I'll always brush my teeth right after dinner, I'll never eat after brushing my teeth again and I will say, "Kitchen is closed," when the kitchen is closed after dinner.
Dr. Glenn: And then as guidelines, gather the things you try to do, but you don't always have to do. They are, eat breakfast a little earlier or actually, it's a lot earlier than you do. Don't skip lunch, have a nutritious salad for dinner and walk home.
Talia: Correct. Dr. Glenn: So take a breath for a second and let me know if you were to do these
things; always brush your teeth after dinner, never order in after work, never eat after brushing your teeth, make it really clear when the kitchen is closed, start eating earlier in the day, a lot earlier, don't skip lunch, have a nutritious salad for dinner and make sure you walk home. If you did all that, do you think that you would accomplish your goals in a year?
Talia: So I guess my goal is to lose the weight that I've put on, which is 20
kilos, which is a substantial amount of weight. I think it's a start. I think the eating breakfast and ensuring that I have lunch, I think they're pretty pertinent. I think they are the things that would really help me achieve my goals at the end of the day. So yes, I think they lead to the diet stuff, if that makes sense? Like it kind of all has its place?
Dr. Glenn: Yeah. If you see yourself in one year, imagine yourself looking yourself
in the mirror and you did all these things, do you see yourself 20 kilos thinner?
Talia: Yeah. Especially in a year, I do. I have to get my head out of going
aggressively diet thing in a short term. But I think in a year, if I commit to those goals, actually, I think I could do that.
Dr. Glenn: Why would that be good? What would be good about losing 20 kilos?
Talia: I wouldn't feel so aggrieved by having my photo taken. I really avoid
having my photos taken. There's a bunch of clothes that don't fit me that I'd like to get back into. I literally don't let myself be photographed at the moment 'cause I hate the thing, my reflection, and I think that would be a massive weight off my shoulders and it would feel nice to embrace that.
Dr. Glenn: So you could embrace getting your photograph taken. We want to say
in the positive. You can embrace getting your photograph taken. What kind of clothing would you wear again?
Talia: I want to get back into black skinny jeans. Dr. Glenn: Black skinny jeans. Talia: It sounds simple. Yeah. Dr. Glenn: Okay. Good. Do you have a pair there sitting in your closet? Talia: Yeah, I do. I've got a pair. Dr. Glenn: What else would be good about being 20 pounds thinner? Talia: I would literally feel lighter. I feel the heaviness of carrying this extra
weight around. I feel when I sit down, I feel heavier. I would feel lighter and I really like that. Got to move around easier. Yeah.
Dr. Glenn: So you'd feel lighter and freer and you can move around more? Talia: Yeah.
Dr. Glenn: What else? Any aches and pains that might go away? Anything that
would be different in your relationships? Talia: I don't know if this is something, but I was going to the gym and there
are certain exercises that you do with this weight that it's so uncomfortable, like, you could feel it on you. Like doing crunches and pull ups and -- it's a struggle at the gym to do some exercises and I really hate it.
Dr. Glenn: Anything else? Talia: I want to think about other things besides this. Like, I think about it so
much and it takes up so much of my mental kind of energy. Dr. Glenn: What do you want to think about? Talia: I want to be doing it instead of constantly thinking about it and
anticipating it. And I think doing it would be amazing. Dr. Glenn: Doing what? Talia: Committing to the goals. Dr. Glenn: Oh, I see. Talia: Yeah, instead of just thinking of others. Dr. Glenn: So you'd be an action taker? Talia: Yeah. That's it.
Dr. Glenn: What happens if you don't do this? If you don't make these changes,
what happens? Talia: Just stuck. Just not moving the weight and just being stuck in this
mental like [Inaudible 00:28:13]. I don't know how -- that feeling of stagnant kind of that's sort of exhausting and I would feel bad even more so.
Dr. Glenn: Be stuck in the mud. Talia: Mm-hmm. Dr. Glenn: But why does your pig say that you can't, shouldn't or won't do this?
What's pigula saying? Talia: That the habit is so entrenched and that I've been like this, doing this
stuff, that's definitely it. It's in my head. Dr. Glenn: What else? Talia: That I'm sort of feeling short-term. I react on a short-term thinking
basis, not a long-term thinking. Like, I relent to those short-term cravings, and so why would I not be out? I do it often, so how's it going to be any different?
Dr. Glenn: You can't plan for the long term, you'll inevitably relent to the short-term
cravings, so there's no way you can maintain this. Talia: Yeah, that's perfect.
Dr. Glenn: What else? Talia: I don't know. I think just not being [Inaudible 00:29:11]. Dr. Glenn: Pig slop is too yummy. Talia: Yes, that's it. Dr. Glenn: Is that all? Talia: Yeah, I think that's all. Dr. Glenn: I want to go back over these squeals, and I want to suggest to you that
there might be some truth to them, but mostly, they're based on a big lie and I want you to help me find the lies.
Talia: Find the lies? Okay, yeah. Dr. Glenn: So when the pig says, "These habits are way too entrenched and
you've been doing this for years, so there's no way you can change, you're just going to have to keep binging at night," where is the lie in that?
Talia: The lie in that is that I have done it before and I can do it again. I have
actually done it. I have conquered it. And I've been beaten down before, but I've gotten back up.
Dr. Glenn: You just got caught in another rut, but you can get up again. Talia: Yeah, exactly. Instead of that's it for me, that's not so true of the
Dr. Glenn: The pig says, "You can't possibly plan for the long term, you'll
eventually relent to short-term cravings. There's no way you can maintain this. You shouldn't even bother." Where is the lie in that?
Talia: I think the lie in that is that I can plan and I need to keep trying every
day to plan, and this is the thing that really gets me, the planning side of things. When I plan, kind of resist it. So I could feel like I have to -- [inaudible 0:30:29] that I can every day with planning and keep trying because it's a habit as well, the planning side of this stuff that you're getting to, and I can do it. I just did [Inaudible 00:30:42] that I can and there's no way that I'm going to adhere to the plan, but I can. I just need to try and get better at it. [Inaudible 00:30:50] any other stuff. So --
Dr. Glenn: Well, those aren't actually part of your rules. It's a good idea, but it's
not actually part of your rules. It says, I'll never again order in after work, I'll always brush my teeth after dinner, I'll never eat after brushing my teeth again, and I'll make it really clear when the kitchen is closed. Those are your rules. After doing that, you're going to try to eat a little earlier, you're going to try to plan your dinner, you're not going to skip lunch, you're going to have a nutritious salad for dinner, you're going to walk home, takes an extra five-minute break during the day, try to get to be a little earlier if you can. Those are just things you're going to try to do, but the only rules that you don't order in, you brush your teeth after dinner and you don't eat after you brushing your teeth. Those are the rules, and you've got the mantra.
Talia: Yes. And they are doable and achievable. Absolutely. I have true
Dr. Glenn: Talia, there's one more thing that people do once they close the kitchen and then clap their hands, a lot of them take one of those fasting apps. They set it to fast until breakfast, from after dinner until breakfast. And then they periodically look at the app to see how much of the time has elapsed and how much they've accomplished and it motivates them. I don't know if you want to consider that also but I forgot to mention that.
Talia: Yeah, that's a good idea. Dr. Glenn: So when the pig says, "You can't plan for the long term, you'll relent to
the short-term craving so there's no way you can maintain it," where's the lie in that?
Talia: The lie is I can't give in for the short term. I just can't. In the long term,
I can't keep going on like this. That's the lie in that. is [Inaudible 00:32:22] and there's actually no other way.
Dr. Glenn: That's true, Talia. And the real lie is that you don't have to plan for the
long term, you just need to do this now. It's always going to be now. Talia: Yeah, that's so true. Dr. Glenn: The long term comes about from an infinite string of moments. And if
you just don't binge in the moment, you're fine. Talia: I'm writing that down. Yeah. Dr. Glenn: I never binge now, that's the whole thing. Talia: Yup. Short-term equals long-term. Okay, great.
Dr. Glenn: When pigula says that pig slop is just too yummy and you can't resist, where is the lie in that?
Talia: The lies that I can and have and wanted once I break through cravings,
I'm actually able to do it quite easily and I know that. I know that I'm able to resist it.
Dr. Glenn: You haven't ordered in for 10 days after dinner, right? Talia: I know. Exactly. [Inaudible 00:33:17] in a good way. Dr. Glenn: Talia, was it worth it? Talia: Yeah, hundred percent. Dr. Glenn: So how confident are you that you'll never going to order in after work
again, that you're always going to brush your teeth after dinner and you'll never going to eat after brushing your teeth, and you're always going to have a clear demarcation point and say, "Kitchen is closed," when the kitchen is closed?
Talia: I'm a hundred percent confident. Dr. Glenn: And what does your pig say? Talia: Yeah, I'm not listening to it. I'm a hundred percent confident. Dr. Glenn: Okay, good. Your pig might have other ideas, but it doesn't matter.
Talia: Well, it's just gotten quiet for now. Is that what happened? Like, I just listened, there was nothing. It was like crickets, you know?
Dr. Glenn: Good. Good, good, good. It'll have other ideas, but that doesn't
matter. Talia: In the moment, yeah. That's fine. Dr. Glenn: Do you have any questions or concerns? Talia: No, I don't. I usually try and formulate these things to be very
complicated and very lasting, very hard to achieve, whether it's low-calorie goal or whatever those things are. But I feel these things are very doable, tangible and I can do it. I thought I had full confidence.
Dr. Glenn: You don't order in after work, you brush your teeth after dinner and you
don't eat after brushing your teeth, kitchen is closed. Talia: Kitchen is closed. Dr. Glenn: Will you let me know how you're doing in about a month? Talia: Yeah, I can. Yeah, I can pop you an email. Dr. Glenn: That'd be terrific. Well, thank you so much. You're delightful. Talia: Thanks very much. Dr. Glenn: Okay, dear, bye-bye. Talia: Okay, bye.
Dr. Glenn: Thanks for your time and attention. If you need personal coaching to
fix your food problem fast, please visit FixYourFoodProblem.com. FixYourFoodProblem.com. If you'd like to become a certified professional Never Binge Again independent coach and turn your passion for Never Binge Again into a lucrative, rewarding and fun career, please visit BecomeAWeightLossCoach.com. That's BecomeAWeightLossCoach.com where you can attract high-paying clients by leveraging my credibility and the Never Binge Again brand and help them stop overeating and obsessing about food so they can achieve their health and fitness goals at BecomeAWeightLossCoach.com. That's BecomeAWeightLossCoach.com. Thanks.
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