In this episode, I walk through a 5-step framework that will change how you recover after falling off your diet. If you’ve ever punished yourself after overeating, felt stuck in the shame cycle, or thought “I’ll start over Monday,” this episode is for you.I share personal stories from post-show binges, lessons from coaching thousands of clients, and actionable strategies to rebuild trust with yourself and get back on track faster - without guilt, restriction, or self-punishment.

Timestamps:

- [00:00 – 04:28 ] – Introduction

- [04:28 – 16:31 ] – Number 1: Self-punishment isn’t discipline

- [16:31 – 26:30 ] – Number 2: Breaking the shame cycle.

- [26:30 – 29:59 ] – How self-sabotage disguises itself as truth and how to reframe those thoughts for progress.

- [29:59 – 41:02 ] – Number 3: The protocol for getting back on track.

- [41:02 – 46:11 ] – Number 4: Setting a time limit for guilt.

- [46:11 – 47:23 ] – How to detach from that mindset and approach growth differently.

- [47:23 – 54:01 ] – Number 5: Timing your food decisions.

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