Dieting from the Inside Out

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

If you've lost weight over and over but never kept it off, this one's for you. After coaching over 1,000 women, these are the 10 things I'd have you do to keep the weight off for good, so you can stop the yo-yo dieting cycle, quiet the food noise, and stop starting over every Monday.

What we cover:

• Why you can lose the weight but can't keep it off

• What one bad day really does to a week of "being good"

• The mistake that makes faster weight loss backfire

• The test I run on any plan before a client tries it

• What has to happen after the weight comes off (most programs skip it)

• Why things fall apart right when you start doing well

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

(01:26) - #1: What has to change before any diet can stick

(07:13) - #2: How one bad day undoes a whole week in a deficit

(15:26) - #3: Why "just want it more" never works

(18:47) - #4: The "results greedy" mistake that leads to the rebound

(22:48) - #5: The 10-year filter every plan should pass

(26:04) - #6: What almost no one teaches you after the weight comes off

(29:55) - #7: "Once I start, I can't stop" (is that fixable?)

(33:34) - #8: What to do on your worst day

(36:16) - #9: Why life falls apart right when you start doing well

(39:44) - #10: The one that's hardest to hear if you've tried everything

(44:47) - If you're ready to be done with this for good

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

You're disciplined everywhere else. But once the kids are in bed and the house goes quiet, you're standing in the pantry eating chips you don't even want. That's not a willpower problem. It's your nervous system looking for relief, and food is the fastest relief you've got.

In this episode I walk you through the 10-minute evening routine I give clients to stop emotional eating at the root: how to pause, get out of your head, and actually feel what's coming up instead of eating over it.

• Why emotional eating hits hardest at night

• Why you can't numb just the bad feelings

• The 7-step, 10-minute evening routine

• The 3 questions that help you actually process what you feel

• What changed for clients who did this every night

‣ Listen to Susan's Full Interview Here (Ep. 399): https://podcasters.spotify.com/pod/show/dietingfromtheinsideout/episodes/EP399-Her-Food-Noise-Dropped-95-in-6-Weeks-e3e03te

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

TIMESTAMPS:

(00:00) - Why you can lose the weight and still think about food all day

(01:31) - Level 1: The level most people don't realize they never left

(03:04) - Level 2: You know what to do, so why can't you stay consistent?

(05:24) - Level 3: What if you've been solving the wrong problem?

(07:34) - Level 4: What happens when it stops taking effort

(09:21) - How you actually get to level 4

If you haven't watched Part 1, go watch it here: https://open.spotify.com/episode/5ZoamEnDwGsTxdYQVWWJ0I?si=1d6312d53efb4acd

You finally feel normal around food. Now how do you lose weight without the food noise coming back? In Part 2 of my full food noise protocol, I walk through exactly how to lose weight without triggering the cravings, overeating and constant food thoughts you just worked so hard to quiet, and why most people who lose weight end up gaining it all back.

What we cover:

• How to tell if you're actually ready to start losing weight

• Why your old patterns show up again the moment you start dieting

• The 8 steps to losing weight without turning food noise back on

• Why fast weight loss is the thing keeping you stuck

• How to know the food noise protocol is actually working

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

(00:00) - Become free around food, lose weight without the food noise coming back

(01:18) - Don't skip Part 1 (here's why)

(02:49) - Are you actually ready to lose weight?

(04:07) - Why your old patterns come back when you diet

(06:43) - Step 1: The question to stop asking

(10:10) - Step 2: How many habits you actually need

(11:05) - Step 3: What not to cut out

(13:16) - Step 4: When your life and your diet collide

(14:52) - Step 5: How fast should you really be losing?

(18:37) - Step 6: The progress metric no one tracks

(20:01) - Step 7: Should you ever stop dieting on purpose?

(22:06) - Step 8: What most diets never plan for

(25:23) - How to know the protocol is working

(28:43) - The real goal isn't the number on the scale

(29:59) - If you don't want to do this alone

If you think about food from the moment you wake up until you go to bed, I want you to hear this: that's common, but it's not normal. And it's not because you lack willpower or discipline. Food noise has real causes, and once you understand which ones are running for you, you can actually turn it down.

In Part 1 of my full food noise protocol, I walk through the four reasons you obsess over food and the exact 8 steps I take clients through before they're allowed to try to lose weight. Because whatever issues you have with food going into a diet get amplified ten times once you're in one.

What we cover:

• Why thinking about food 24/7 is a red flag, not a personality trait

• The 4 reasons food noise happens

• Why skipping straight to weight loss makes binge eating and emotional eating worse

• The 8 pre-weight-loss steps of the food noise protocol

• What being "normal around food" actually looks like

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

TIMESTAMPS:

(00:00) - Obsessing over food all day isn't normal

(03:19) - Why you actually think about food all day

(05:12) - Reason 1: Is it really hunger?

(09:03) - Reason 2: Why your brain still thinks food is scarce

(12:08) - Reason 3: What food is doing for you emotionally

(16:06) - Reason 4: The one almost no one talks about

(22:58) - The food noise protocol: two phases

(25:15) - Step 1: The step everyone wants to skip

(30:15) - Step 2: What to check before cutting another calorie

(32:20) - Step 3: The diet you're still on, even after you quit

(35:43) - Step 4: The skill you need before weight loss

(38:38) - Step 5: What are you asking food to do for you?

(42:00) - Step 6: The beliefs quietly running your eating

(46:07) - Step 7: Who you believe you are around food

(48:29) - Step 8: Why your diet keeps fighting your life

(50:07) - What's coming in Part 2

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

If you've lost the same weight over and over and you're tired of starting over every Monday, this one's for you. 95% of people gain the weight back within three years, and it's almost never because they lack discipline. These are the 8 problems you have to solve if you want to lose weight and keep it off for good, from your relationship with food to emotional eating to the way you talk to yourself.

What we cover:

• Why most people regain the weight within a few years

• The expectation that quietly sets you up to quit

• What your relationship with food has to do with keeping weight off

• Why food becomes the go-to escape for high achievers

• The question to ask instead of "how do I lose the weight?"

• Why trying harder isn't the answer here

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

(00:00) - 95% gain the weight back. These 8 problems are why

(04:11) - Problem 1: The expectation that sets you up to fail

(11:35) - Problem 2: How you see food (and why it matters)

(17:13) - Problem 3: Why food feels like the only relief

(26:35) - Problem 4: The question you should be asking instead

(31:16) - Problem 5: How your brain hides your own progress

(35:40) - Problem 6: "I know what to do, I just don't do it"

(39:09) - Problem 7: Why going harder keeps backfiring

(41:48) - Problem 8: The relationship most people never work on

(45:26) - Why you need all 8, not just one

(47:08) - If you don't know how to fix this on your own

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

Effie had been dieting since she was 17. Thirty years of counting calories, hitting 1,200 a day, going to bed starving, and starting over every time she fell off. The food was never really the problem. What was running underneath it never got addressed, so every plan eventually broke down.

She stopped working on the food and started working on what was driving it. Now she keeps the foods she used to binge on in the house, eats more than she did on any diet she's tried, and hasn't called herself a dieter once.

What we get into:

- What 30 years of counting calories does to your relationship with food

- Why the foods she kept out of the house were the ones she'd lose control around everywhere else

- The self-talk that followed a bad weigh-in, and what it set off

- What she thought her problem was before this, and why she had it wrong

- How she got through a family trip and a layoff without turning to food

- Why eating more ended up being part of the answer

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

You're competent everywhere else. Work, money, your family, the things that take discipline and follow through. Then it comes to food and your body and none of that seems to apply. This episode is about why that happens, and it isn't a willpower problem.

Farshad Sarrafi is back for a third conversation. He spent years around NBA and NFL athletes and high level executives, and the thing the best ones had in common wasn't more drive. It was that they knew how to stop. We get into what your stress/binge eating is actually pointing at, where "I'm not good enough" comes from, and how to let an emotion move through you instead of eating over it.

What we cover:

- Why you can run a business but can't seem to run your own eating

- The habit Farshad saw in the highest performers that nobody talks about

- What your stress eating and 11pm snacking are actually telling you

- Why the story you think is driving you usually isn't the real one

- What to do when you slow down and nothing seems to change

- How to feel an emotion all the way through instead of eating over it

Connect with Farshad:

‣ X: https://x.com/FarSarrafi

‣ Instagram: https://www.instagram.com/farsarrafi/

‣ Out Of Office: https://www.instagram.com/outofofficetheexperience/

00:00 - "The biggest gap is the ability to do nothing"

(01:05) - Who Farshad is, and why he's back on again

(04:00) - Why you win everywhere except with food

(08:05) - "All I do is work." So where do you even start?

(11:05) - Change your story, change your life. Does that actually hold up?

(16:30) - Your symptom list, and the one question to ask about it

(21:00) - "I slowed down and nothing happened"

(26:00) - Comparing with others (and keeping it contextual)

(30:15) - What surrender actually looks like when you want to change your body

(41:05) - Feel your feelings, or change your state?

(48:00) - What are you actually trying to get from the food?

(55:30) - Emotional capacity vs. nervous system regulation

(59:10) - Where to find Farshad

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.comhttps://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

Rachel called herself a stress eater for 22 years. A hard day with the kids, a phone call to the insurance company, a medical appointment... would all lead her to food. She tried macros, keto, Atkins, and a coach who handed her calories and told her to be consistent. Nothing stuck, because nothing ever asked why she was eating. Four months into DFIO, the binge eating has stopped, the stress hasn't gone anywhere, and she lost weight without trying to. This episode is how that happened.

What we cover:

• The willpower & stress eater story she told herself for 22 years

• The food rules that looked normal at the time

• Why every program she tried stayed on the surface

• Her biggest fear about joining, and what week one actually looked like

• The first time the urge to binge just went away

• What she found underneath the stress eating (it wasn't relief)

• How it's impacted the rest of her life & family

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

‣ Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.comhttps://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here: https://dietingfromtheinsideout.com/food-noise

If you feel like you have to choose between losing fat and being normal around food, this episode is for you. I'm walking you through the 8 steps I've used with thousands of women over the last 15 years to lose fat while quieting the food noise — why eating 1,200 calories isn't working, why restriction keeps you thinking about food all day, and what to do instead so the weight comes off without the obsession.

In this episode:

• Why "eat less, move more" may be the reason you can't lose weight

• The right you have to earn before any fat loss phase

• What to do if you can't lose weight on 1,200 calories

• Why we make clients eat chocolate every single day

• Diet breaks: why camping out in a deficit backfires

• The root cause that decides whether any of this sticks

‣Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

‣Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

‣Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise

‣Apply to Join Dieting From The Inside Out Here: https://dietingfromtheinsideout.com

‣ Grab the Food Noise Solution Guide Here:

https://dietingfromtheinsideout.com/food-noise