Ep #23 Overcoming Obstacles: Weight Loss Journey
Like a road trip, the weight loss journey may be fraught with distractions, obstacles and roadblocks. Some obstacles, such as summer barbecues and work lunches, can be anticipated and strategies developed in advance. Other obstacles may be unforeseen and more difficult to overcome. In either case, getting back on track when obstacles occur is often the difference between reaching your destination and getting stuck along the way. During this podcast, I use the road trip analogy to demonstrate how weight loss is a journey and, like a journey, you can’t let expected or unexpected obstacles prevent you from reaching your destination.
Ep #21 Splurging: The Primitive Brain Unchecked
Do you sometimes want to eat unchecked? Totally without restrictions? Recently, I found myself in a situation where I had allowed my primitive brain to make my decisions. After some serious thought work, I uncovered a thought that splurging and allowing my primitive brain to run the show was “fun.” The result, however, was feeling sick and not living in integrity with my higher personal goals. Not so much fun. As I have discussed in other podcasts, the primitive brain attempts to seek pleasure, avoid discomfort and expend the least amount of energy possible. Consequently, decisions made from the primitive brain typically don’t serve our higher goals. In this podcast, I discuss my personal experience at the movies and explain how a planned splurge went wrong.
Ep #20 Getting Results: Thought Model Series (4 of 4)
In this episode, which is the last in the four-part podcast series on the thought model, I continue the discussion on intentional thoughts and how to produce deliberate results. Thoughts drive emotions, actions and inevitably your results. Evaluating thoughts critically, challenging fixed false beliefs and being intentional with new thoughts are key components of getting results, including permanent weight loss. This episode begins with an overview of the thought model and provides several examples of how to apply the thought model to various situations, including work and food choices. Finally, I examine the process of finding new, intentional thoughts with the goal of producing better results.
Ep #19 Getting Results: Thought Model Series (3 of 4)
In this episode, which is the third in the four-part podcast series on the thought model, I discuss finding intentional thoughts that produce better and deliberate results. Permanent weight loss requires understanding thoughts. Thoughts drive emotions, actions and inevitably your results. Evaluating thoughts critically, challenging fixed false beliefs and being intentional with new thoughts are key components of getting results, including permanent weight loss. I present the concept of turning the thought model backwards and starting with the desired result, then action, emotion, and finally your deliberate thought.
Ep #18 Getting Results: Thought Model Series (2 of 4)
Permanent weight loss requires understanding thoughts. Thoughts drive emotions, actions and inevitably your results. Evaluating thoughts critically, challenging fixed false beliefs and being intentional with new thoughts are key components of getting results, including permanent weight loss. In this four-part podcast series, I discuss the thought model in-depth. During this episode I focus on thought downloads, which is also called journaling. However, I call it “taking out the trash” because you are critically evaluating thoughts and getting rid of those thoughts that don’t serve you. In the next episodes I’ll discuss (1) being intentional with your thoughts, and (2) planning for the future.
Ep #17 Getting Results: Thought Model Series (1 of 4)
Permanent weight loss requires understanding thoughts. Thoughts drive emotions, actions and inevitably your results. Evaluating thoughts critically, challenging fixed false beliefs and being intentional with new thoughts are key components of getting results, including permanent weight loss. In this four-part podcast series, I discuss the thought model in-depth. During this episode, I provide an overview of the theoretical model called the Thought Model. The next episodes will focus on (1) thought downloads, which help you critically evaluate thoughts, (2) being intentional with your thoughts, and (3) planning for the future.
Ep #16 Should Happens: How Expectations Undermine Happiness
Commonly, we have predefined and implicit expectations of other people. In coaching, we refer to this concept as our manual. Our manuals for spouses, friends, neighbors and coworkers are often extensive. When people fall short of these expectations, our thoughts spiral and assign meanings to their actions. These thoughts cause emotional turmoil, which often result in actions like buffering with food, alcohol or other vises undermining our weight loss efforts. During this podcast, I discuss this concept and present an alternative approach.
Ep #15 Where Would You Be?
Have you ever considered all the things in your life that you’ve started and stopped? All the things you didn’t follow through on, such as professional aspirations, personal commitments, gym memberships and weight loss programs? We’ve all had the experience of getting a great plan and then watching it fizzle out. We give ourselves innocent sounding excuses, but most of the time this is our primitive brain seeking the path of least resistance. In this podcast, I ask the question “How different would your life be if you ALWAYS followed through on your plans?” and discuss how our primitive brain often sabotages plans, including weight loss efforts.
Ep #14 Are You Being Manipulative?
Manipulation is a behavior that involves managing or influencing skillfully, typically in an unfair or coercive manner. While commonly used in interpersonal relationships to achieve a desired outcome, we often turn to these same techniques to motivate our own weight loss efforts. Just like a spouse or coworker may rebel against manipulative tactics, self-manipulation typically undermines our desired outcomes. In this podcast, I discuss how manipulation or coercion is ineffective and I offer self-love as a more effective motivational tool.
Ep #13 How Meditation Helps with Weight Loss
Meditation is a useful tool for managing stress, cravings and achieving permanent weight loss. Through actively calming the mind and body, meditation can reduce the stress hormones that contribute to weight gain. Additionally, the practice of meditation allows you to train your brain to better manage urges and cravings. Meditation also allows you to become more aware of your thoughts and emotions that drive actions and inevitably your results. During this podcast Dr. Vaughn will discuss the practice of meditation, the physiological effects on the body, the meditation mindset and recommendations for how to get started.
