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A look at how our genes influence our unique set point weight! Are you are St Bernard, a Greyhound, or somewhere in between?
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A look at what set point weight is and how it is influenced by your genetics, environment, psychology, hormones, time and energy!
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A summary of everything we've learned on the Rebel Mind™ mission!
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Do you flap like the duck or flow like the eagle?!
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How we can learn to feel gratitude for what we don't have!
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How working on our inner game can increase our gratitude!
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Shifting from resistance to acceptance, and from acceptance to gratitude!
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How diet culture brainwashes us to chase happiness instead of seeing it now!
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How we can see the present through a shameful lens or a grateful lens!
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A summary of everything we've learned so far about mental flexibility!
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How to reframe failure from "something awful" to "something normal"!
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Imperfections aren't always flaws, they can be a beautiful part of our history!
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How to change from a negative frame to a positive frame, for better mental health!
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How changing from a fixed to a growth mindset can change your life!
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How a rigid, inflexible mental posture around food triggers binging and weight gain.
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How flexible thinking can help you remain calm and cope better in times of adversity!
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A summary of everything we've learned about Acceptance so far!
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How resistance prevents us from doing workouts, and JFDI get us doing them!
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How automatic fattening thoughts drive binge eating and weight gain.
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How you can apply acceptance to your body, with a little exercise to try!
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If you resist your weight gain, weight gain is what you'll get! Learn to let it go!
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The parable of the sower, and what it teaches us about acceptance!
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Choosing how you respond to the present moment, with rigidity or acceptance!
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A summary of everything we've learned on the mindfulness module!
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Addiction is what people turn to when they don't have healthy ways to anchor themselves.
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How observing the present moment anchors us to the present moment!
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You don't have to sit with your legs crossed and eyes closed to meditate!
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How you can train and develop your mindfulness, just like a muscle!
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Learning to observe our thoughts rather than becoming our thoughts is key!
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A gentle introduction to mindfulness, acceptance, flexibility and gratitude!
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Summarising everything we've learned on Module 4 and a final conclusion!
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How nourishing and feeding your children protects them from chronic weight gain!
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How trusting our children around food is far safer than restricting them around food!
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How parents need to stop modelling diet culture and start modelling health to kids!
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How our core beliefs create our expectations for life and then impact our self-esteem!
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How core beliefs are the directions that guide our elephant and our behaviour!
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Learning how our subconscious and our inner child drives our relationship with food.
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A summary of everything we've learned about sugar and eating addiction!
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It's time to dive in and have your very first go at designing a flexible nutrition plan!
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Learning to let go of the buoy and practice three strokes, three levels of control.
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Learning how to break the three stage cycle of binge eating and eating addiction.
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How the flavour and palatability of food is information about its nutritional value.
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Is sugar, the substance itself addictive, or are highly palatable foods addictive?
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Understanding that sugar isn't poison, it is simply fuel for plants, and animals too!
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A summary of everything we've learned about self-esteem and how to raise it!
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Uploading anti-diet software to identify your diet shame and protect you from it.
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Understanding that we overeat to either survive starvation or survive mental pain.
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Learning the first and most important phrase of self-compassion: It's ok. It's ok. It's ok.
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Exploring the factors that can lower our self-esteem and raise our self-esteem.
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How I discovered that self-esteem is the key to healthy eating and weight control!
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How our relationship with food starts with our relationship with ourselves.
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A summary of all the lessons, leading us nicely into the next module on Self-Esteem!
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It's time to stop focussing on what to eat and start learning how to eat!
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Letting go of your diet is hard, but it's far easier when you know how to swim!
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Instead of thinking about being "on track vs off track" try defining many tracks!
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Think about what happens when you don't pay your energy bills, now apply to food!
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What's the first thing that comes to your mind when you hear "healthy swaps"?
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To really understand what undieting is, you need to understand what dieting is!
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A look at the difference between the fixed mindset and the growth mindset!
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Understanding why mindfulness is the number one weight management skill!
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A quick podcast to explain the changes coming this weekend :-)
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You can use meal planning as a knife to wound yourself with, or as a map to navigate the world and lower your set point.
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The journey of diet culture recovery is different for different rebels!
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Understanding that you don't need to like your body, you just need to accept that you don't hate your body.
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How low self-confidence drives perfectionism which drives a higher set point weight!
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Understanding that we are all in a different place on a much larger step ladder!
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You don't need to stop emotional eating / self-soothing with food, you just need to do it less.
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Learning how to move up to Level 3, and then how to fall off it safely :-)
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There isn't just the weight management step ladder, there are other step ladders too!
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Learning how to ACCEPT (acceptance) that you need to pace yourself and complete it far slower than you'd like.
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Acceptance is a mental skill that you train, practice and develop with time!
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This is to summarise everything we've covered in week one :-)
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How intermittent fasting could be the right approach for you, as long as you make it flexible and apply the step ladder!
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Allowing yourself to eat is an essential part of lowering your set point weight. Here's why!
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There is no magic, one size fits all portion size. With flexible eating you tune into your ACE and you select your portion size accordingly.
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How might having breakfast or skipping breakfast affect your set point weight? The answer is that it depends on what works for you!
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Flexible eating is a form of mindful eating. It is being mindful of your ACE (appetite, cravings and emotions) and then selecting your level of control (Level 0, 1, 2 or 3).
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Flexible eating is all about energy! How to save it, how to protect it and how to invest it efficiently and sustainably.
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ACE stands for Appetite, Cravings and Emotions, and it encompasses all forms of hunger. Whenever you feel your ACE, find Level 1.
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There is a diet culture voice in your head that is exhausting you. Notice it, challenge it and save your precious energy!
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Understanding how withdrawal is key to fat loss...
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Fat Loss, Caloric Deficit & Hunger are all the same thing....
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Confusion is a workout for your mind, embrace it!
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How to make your workouts hit that sweet spot, for you!
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The nutrition, movement, rest, environment, connection and purpose pillars!
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Learning how nourishment is the opposite of dieting!
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Talking you through the correct technique for a pushup!
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Well done on completing the Rebel Weigh™ mission!
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Start your journey by focusing on moving away from pain.
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Once you have moved away from pain, move towards something amazing!
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Once you've move towards something amazing, start thinking big!
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A look at the principles of training - specificity, overload, progression, reversibility, tedium.
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A look at physical performance - improving what you can DO with your body.
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It all comes down to one question - will it make the boat go faster?
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Adjusting the quality, quantity and timing of your meals for performance.
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What body composition change looks like in the real world.
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A look at the various ways to test bodyfat percentage.
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What you weigh isn't as important as what you're made of!
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Picking one tap or plug before moving on to the next.
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Start this process by picking one tap or one plug.
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Exploring the various plugs that prevent us from exercising.
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Exploring the appetite, addiction, emotion, environment, culture and social taps.
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You can train your acceptance like you can train a muscle.
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Putting how you feel about your body on a spectrum.
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Shifting your focus from losing weight, to gaining health.
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Shifting your focus away from weight and towards physical performance.
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Switch your focus from weight loss to body composition change.
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Redirecting your energy towards your taps and plugs.
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How you need to identify your unique taps and plugs, like a metabolic detective.
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A look at the 6 taps and 6 plugs that affect our energy balance.
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A look at the difference between weight loss, weight fluctuation and set point weight change.
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Understanding energy balance and weight using a bath.
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How overcoming the diet mindset is about permanent practice.
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A look at how dieting drives stress and stress drives weight gain.
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Talking you through the very basics of cobra pose.
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How our decision to start dieting starts the process of weight gain longer term.
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An introduction to diet culture and how it destroys our relationship with our body and food.
