Episode 1: Wake Up a Normal Eater. Start Here (no studio sound)
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Welcome to the Wake Up, a normal eater, the Secret podcast. If I could sum up exactly where you are right now in one sentence, you are tired of not being the eater you desire to be. You're exhausted from the mental energy you spend on food, your weight, your eating habits, and you have little self trust.
In your ability to follow through on what you wish you could just follow through on.
After all you have been pursuing a weight loss goal or a eating goal for decades,
you don't want to count, track, measure, or follow another plan, but a part of you wishes you could do those things. If you could just be disciplined. Yet you dread the idea of it. You are tired of the struggle, and it's so frustrating because you know what to do. You just can't seem to do it. And deep down you feel like a failure because you should buy now, have it all together,
All you really want is to spend your mental energy on the other things that matter to you in your life that have [00:01:00] nothing to do with food, your body or your weight loss goal. And yet you are still here trying because somewhere deep inside of you, there's a part that still believes.
It might be possible to become a normal eater.
To that part of you, I wanna say welcome. You are so incredibly brave for being here, for hoping again, and for not giving up on this desire that won't go away. I'm proud of you for honoring it
I'm Your host Jaycee Tara Spagrud. Stop overeating life coach and I specialize in helping women become the normal eaters they want to be. this secret podcast is going to show you how to become that woman to wake up a normal eater.
Now my thesis, my primary goal over the next. Eight or nine episodes is to clearly teach you what a normal eater actually is.
How you can become one, the specific obstacles that will get in your way, and the exact tools you'll use and continue to use to build your new identity as a normal eater who [00:02:00] creates lasting results.
What I'm about to teach you is backed by science grounded in research, empowered by proven life coaching techniques that I've used to help women change their patterns, mindset, and what they believe is possible. So the first and very most important question you need to answer is this. Do you actually want to become a normal eater?
It's a genuine question because many women want the results of a normal eater. They want the effortless relationship with food, the Ease around meals, the stable weight, but not everyone wants to become the person who consistently produces those results, and this distinction is crucial now, I'm gonna take a guess that because you're listening to this right now, because you've opted into this podcast you gave me your email address. Let's be honest, we don't wanna do that these days you do genuinely want to become a normal eater, and I know exactly who you are.
I wanna list some highly specific behaviors, tendencies, and [00:03:00] actions that currently stand between you and becoming a normal eater.
As you hear these examples, you might resonate with one of them or possibly all of them, but listen carefully. Finding yourself in these examples does not make you wrong. You don't need to be upset with yourself. In fact, you're in great company because I have personally lost and kept off 35 pounds.
And before that, I engaged in almost every single one of these behaviors, both when I was at my highest weight
and even when I was at my lowest weight.
Now let's get into some of these tendencies. You weren't hungry, but you grabbed chocolate chips from the pantry, stood by the sink and scrolled your phone, mindlessly eating. You told yourself just one handful of granola since dinner was a half an hour away, but that one handful, turn it to 10, and now you're beating yourself up because you're not that hungry for dinner.
Your husband eats pizza and moves on, but you eat one slice and spiral for days.
You step on the scale Monday morning up three pounds, and you're not surprised. You started the week. Strong egg white spinach, daily walks, [00:04:00] but by Friday you were pouring Chardonnay. Nibbling on your kid's grilled cheese and eating the might as well. Cookies on Sunday thinking, why do I keep doing this
You tell yourself you're gonna cut back on drinking, but when you picture being the only one without a glass, you end up saying yes.
Because that connection with everyone is more important.
You frequently tell yourself, I'm done eating for today, but you keep going anyway. And the only thing that lets you off the hook in that moment is when you tell yourself tomorrow will be different. You're disciplined through the week, but every weekend ordering pizza, having drinks, and digging into snacks, throws everything off, trapping you In the weekly cycle,
when 2:00 PM hits, you're restless, so you grab a latte . It's just your daily mental break.
Dinner is done and you're satisfied, but you're back in the pantry looking for some chocolate anyways because your brain insists that you need something sweet.
Now Like I said earlier, if you saw yourself in any one of these, that's totally okay. And there's also plenty more that I didn't name. It's [00:05:00] not about the exact pattern.
It's about knowing that there are tools that can change all of this, and I will be showing you how. And I wanna pivot here quickly because we need to define what it actually means to be a normal eater. So you've probably seen her, and if I asked you, do you know any normal eaters, someone might come to mind. She might be a friend relative, a coworker.
She's the woman who eats what she wants with confidence and calmness. The woman who enjoys food but doesn't overthink it. Now I wanna share my definition of a normal eater, and as I describe her, I want you to imagine that woman being you because this is possible for you. So I will be saying the words, you on purpose, and I want you to let that sink in.
You are someone who enjoys food but doesn't obsess over it. You don't talk about how bad you were on the weekend or how you're going to be extra good this week. You don't count bites or skip meals to make up for [00:06:00] anything. Food does not take up your mental space. Your weight stays relatively steady
and it has for years. You don't obsess over that either. You don't pull out your phone to log lunch. You don't stare at the bread basket, debating if you should or shouldn't. You eat what you planned when you're hungry and you stop when you're satisfied, not full. You don't freak out if somebody offers dessert.
You also don't feel pressure to say yes if you didn't plan for it, or you simply don't want it. You often pack up leftovers or throw out what you don't need without drama or guilt.
You don't say things to yourself like, I've been good or I'm off track. You are just eating. You're not white knuckling through cravings. You're not mentally negotiating with yourself every time you walk into the kitchen and you're not thinking about what you weigh today or how many calories are in your salad dressing.
You eat meals that feel good in your body. and you might even [00:07:00] overeat sometimes, but you don't let it upset you. You don't let it define you. You don't feel disappointed. Shame or regret, it doesn't affect your emotions.
You don't start over every Monday and you don't secretly eat snacks in the car. You simply trust yourself around food. You've learned how to eat all foods without overeating them. You became the healthy eater you wanted to be, not by starting fresh tomorrow, but by starting right where you are.
You didn't wait for the perfect plan, the perfect schedule, you made small doable shifts.
You started honoring your hunger, feeling your feelings, and as you saw yourself following through, you built the self-trust that now carries you.
And how I love to define a normal eater in one sentence is this.
She's a woman who effortlessly moves through life without being burdened by constant thoughts about food, her weight, her body [00:08:00] size. She is you. But in the future, that's the future version of you that we're building here.
I need you to know that this is possible for you. How I know, ' cause I've done it and I've taught my clients how to do it too. So if you're sitting there thinking, JC, that sounded amazing, but that could never be me, or it felt really uncomfortable hearing the words you when I said those sentences, I want you to know it's not just possible, but it's available and it does not take perfect discipline or a lifetime of work.
I've seen it happen again and again with women who once felt just like you do now, doubting that it was even possible. Who used to feel outta control, who now wake up as normal eaters. They identify as the version of themselves. They used to only hope was possible. They don't just know what to do, they do it, and it all started exactly where you are right now.
So what I want you to take with you today is the normal [00:09:00] eater is not a fantasy. She is waiting for you to catch up, to try one more time and to feel possibility to grasp onto the mental picture of yourself as a normal eater and to finally implement the few things that have been missing.
The tools that I teach are the missing link to lasting change, so keep listening, start applying what you hear, and in the next episode, I'm gonna walk you through the very first step to becoming a normal eater
and why most women stay stuck without it. I'm so glad you're here. I'll see you in the next one.
