Program Yourself Thin Podcast

Episode 574: Minimizing the Damage

You overate. You slipped up. Now what?
In this episode, we talk about how to stop the spiral before it starts — and why the key to lasting weight loss isn’t avoiding every mistake… it’s learning how to minimize the damage when they happen.
You’ll learn how to interrupt the “what the hell” effect, reset quickly, and stay in control — so one slip doesn’t turn into an entire weekend (or week) of regret.
This one mindset shift can save you thousands of calories — and months of frustration.

Episode 573: Succeeding In Social Situations

Navigating social events while trying to lose weight can feel overwhelming — but it doesn’t have to. In this episode, you’ll learn powerful mindset shifts and practical strategies to help you stay in control, feel confident, and enjoy yourself without sabotaging your progress. Whether it’s a party, dinner out, or holiday gathering, you’ll discover how to make aligned choices without stress, guilt, or regret.

Episode 572: Preventing Cravings

Cravings don’t just “show up” — they build. In this episode, we dig into the real triggers behind cravings and, more importantly, how to prevent them before they start.
You’ll learn:
Why most cravings are driven by blood sugar, emotion, or habit
How to identify your personal “craving cues”
Simple strategies to stay balanced, satisfied, and in control
If you feel like cravings hijack your progress, this episode will give you practical tools to stay one step ahead — so you’re not just reacting, you’re preventing.

Episode 571: Instant Change Is An Illusion

We all want change to happen fast. But lasting weight loss — real transformation — isn’t instant. In this episode, we’ll explore why the “overnight success” myth keeps people stuck, and how sustainable change actually happens beneath the surface, little by little.
You’ll learn:
Why dramatic change often backfires
The real psychology behind identity-based transformation
How to stay motivated when results feel slow
If you’ve ever felt like you’re “doing everything right” but not seeing results fast enough — this episode will shift your mindset and show you how progress really works.
Because the truth is: real change isn’t instant… it’s inevitable when you stick with the process.

Episode 570: Falling In Love With Healthy Food

Most people try to force themselves to eat better — using guilt, shame, or willpower. But what if the real key to lasting change was falling in love with the foods that love you back?
In this episode, we’ll explore how to rewire your mindset and taste preferences so that healthy eating doesn’t feel like a chore — it feels like a pleasure. You’ll learn how to connect food with energy, confidence, and self-respect… and discover why “discipline” becomes almost effortless when you actually enjoy the way you eat.
If you’ve ever said, “I know what to eat — I just don’t want it,” this episode is for you.

Episode 569: Talking To The Negative Voice In Your Head

We all have that voice — the one that says “you’re not good enough,” “you messed up again,” or “why even bother?”
In this episode, we’re not ignoring that voice — we’re meeting it head-on. You’ll learn how to talk to your inner critic instead of letting it talk over you, so you can take back control of your mindset and momentum.
Inside this episode:
Where the negative voice comes from (and why it’s not actually trying to ruin your life)
What to say when it shows up
How to respond with clarity, power, and compassion — instead of collapsing or quitting
A simple practice to quiet the noise and reconnect to your goal-weight identity
If that inner voice has ever held you back or worn you down — this is the episode that flips the script.

Episode 568: The Pain of Pleasurable Foods

We’re told food should be pleasurable — and it should.But what happens when the foods that feel good in the moment leave you feeling worse afterward?
In this episode, we unpack the emotional trap of “pleasure foods” — the ones that taste great but come with guilt, regret, or feeling out of control. You’ll learn how to shift your relationship with these foods so they stop running the show.
Inside this episode:
Why certain foods feel so emotionally charged
The hidden pain behind your favorite comfort foods
How to enjoy food without the crash or spiral
A new way to think about pleasure — one that actually supports your goals
This isn’t about cutting out what you love.It’s about reclaiming your power around it.

Episode 568: Cutting Down Sugar

How to Take Back Control — Without Feeling Deprived
Sugar has a grip — and for many people, it’s stronger than they’d like to admit.
In this episode, we dive into how to cut back on sugar without feeling restricted, obsessed, or constantly battling cravings. This isn’t about going cold turkey or shaming yourself — it’s about creating a healthier, more empowered relationship with sweets.
You’ll learn:
Why sugar feels so addictive — and what’s really driving those cravings
Simple mindset shifts that make it easier to say no
How to enjoy treats without triggering a binge
The real reason willpower isn’t the answer (and what to use instead)
If you’ve ever felt out of control around sugar — or just tired of the all-or-nothing cycle — this episode will help you reset, rebalance, and feel back in charge.

Episode 567: Managing Setbacks

Setbacks happen.But they don’t have to spiral into self-sabotage.
In this episode, we talk about what really separates people who bounce back from those who give up — and how to turn any setback into fuel for your progress.
You’ll discover:
The most common mindset traps that keep people stuck
How to stop turning “one bad choice” into a bad week
What to say to yourself in the moment to regain control
A simple 3-step process to shift out of guilt and back into momentum
This isn’t about being perfect.It’s about becoming unshakable.
If you’ve ever felt like one misstep undoes all your progress — this episode will change the way you handle every bump in the road.

Episode 366: How To Maintain Your Weight Loss

Losing weight is one thing.Keeping it off is where most people struggle.
In this episode, we break down what it really takes to maintain your weight loss — not through perfection or punishment, but through mindset, structure, and identity.
You’ll learn:
Why most people relapse after losing weight — and how to avoid it
The key shifts that make maintenance feel natural
How to build a lifestyle you actually enjoy — so you never have to “start over” again
What role habits, environment, and self-image play in long-term success
If you’ve ever wondered “how do I stay here once I get here?” — this episode gives you the map.