• Pause
• Breathe
• Reconnect with yourself

That's it

How sleep, cardio, strength training, and protein influence our metabolism and how we experience our metabolism / hunger

• I introduce something I call the "Maintenance Bridge" to draw parallels between dieting and maintenance and rooting into what STAYS the same no matter what phase of dieting you're in

• Increasing your calories to end a diet phase and re-enter maintenance
• How to mentally prepare for a diet to end

• What to do when you feel like you're moving backwards and want to catch it before you're permanently "off track"
• How to get back into action when you're stuck in your head (with the Bounceback BLUEprint)

• Anticipating friction in future events 
• Preparing for friction and making a realistic plan
• Why motivation is hard
• Using future self thinking (tomorrow me & the today and tomorrow filter) to summon motivation

• Emotional Eating Cycle
• Unconditional Permission to Eat
• Surfing the Urge

• What is B+ Tracking
• Why is it helpful?
• Step-by-step example of B+ tracking
• Reminders when you do it

• What is pre-logging
• How to approach pre-logging
• The benefits of pre-logging

• Macros 101
• Tracking versus food rules
• Fats vs. carbs when setting your macros
• Scale weight fluctuations

Walkthrough of the Macro Calculator will be in a BONUS video but goes with this lesson!

**note: I call this the 8th lesson in this episode, but it's actually 10th :)

• Choosing your 4 food groups
• What is nutritional dense food?
• What is mindful eating?
• 5 tools within mindful eating + 6 mindful eating tactics

• Hunger Check web
• What makes it easier to be in tune with hunger?
• How to approach hunger in a diet

• Intro to Metabolism
• Metabolic range
• TDEE 
• Hormones & appetite

• The Satisfaction Stack tool

• How to "listen to your body"
• The Hunger Scale
• The Minnesota Starvation Experiment

• Thoughts -> results flow
• The Story Audit Tool
• Emotion Wheel

• Experiment Loop Tool
• Evidence Log
• IEK Framework

• Core Values
• Choice point framework
• Today and Tomorrow Filter Tool

Updated: August 26, 2026

• Introduces the core concept: beliefs before behavior — every action starts with a thought, so lasting change means shifting beliefs first, not just building habits/trackers
• Explains that repeated thoughts become beliefs, and beliefs often become "stories" that feel like facts but aren't
• Walks through the 5-level story-to-result flow: Fact → Story → Feeling → Decision → Result
• Uses a real-life example (coming home late from work) to show two paths from the same fact: 
  • Unhelpful belief: "I can't cook, I'm incapable" → feels defeated → orders takeout → no progress
  • Helpful belief: "Inconvenient, but I'll feel better if I eat what I planned" → feels capable/inspired → cooks the meal → progress toward goals
• Key takeaway: instead of relying on willpower, intentionally choose thoughts that create better feelings and decisions
• Transitions into Phase 1: Burn the Diet Rulebook
• Poses a reflective question: how would you decide what to eat if you knew nothing about calories, macros, or food rules?
• Points toward the answer: tune into how food makes you feel (energy, mood, ability to function) rather than external rules
• Sets up the next topic: core values — identifying current beliefs/identity as the foundation for building new ones

Housekeeping:

• Complete the intake form
• Copy the check-in sheet for weekly reflections
• Introduce yourself in the group community