Episode 3- Normal Eaters Do What They Say They Will Do — Here’s How
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[00:00:00] as I stood in the hotel room dressing after morning at the pool, I caught a glimpse of myself in the mirror and just like that, I broke tears streamed down my face uncontrollably. I wasn't mad at my husband, my kids. I was mad at me 30 minutes earlier I'd been with my family, laughing and pretending to enjoy myself, but I wasn't really there. Prior to that, we had just finished a big breakfast. I had eggs, veggies, sausage, enough to satisfy me.
But all I could think about even while we were still at the table was how much I just wanted a bite, one bite. Of my husband's french toast. Not because I was hungry, not because my food wasn't good, but because I was tired of being good. I was tired of the plan. I had been following a no sugar, no flour protocol for about 10 weeks, and technically it was working.
I had [00:01:00] lost 10 of the 40 pounds that I wanted to lose but I had been slowly building resentment, that quiet dread of starting every day, always worried about what I can't have. I felt like I was white knuckling my way through every meal, trying to be normal by following rules that didn't feel normal at all.
And yes, I was using some tools and practicing hunger. Satisfied. I was doing exactly what I had been taught from my life coach mentors but I still felt like a fraud
because I wanted the m and ms more than I wanted to follow through. I wanted to just eat like a normal person, and it cracked me right open right there in that hotel room. I hit my version of rock bottom. I was exhausted from the obsession, from making promises to myself that I wasn't keeping from starting over every Monday, every vacation, every day.
That didn't go perfectly. And in that puddle of tears, [00:02:00] I had one thought I couldn't ignore. I don't wanna do this anymore,
not like this. Not with the rules that make me feel broken when I break them. I don't want to follow somebody else's plan. I just want peace, and that's when everything changed. Miraculously on the drive home, I scrolled through my drunk email and saw something from another life coach. She was talking about weight loss, and of course I was in that drunk folder, you know, scouring ways that I could lose probably the five pounds that I'd put on.
But this coach was talking about how weight loss could be easy. She said, you can lose weight eating foods you love.
This was the first time I had heard any weight loss guru say these words, and something inside of me lit up. It felt like the first time somebody had given me permission to eat and lose weight, like a normal person. That is what I wanted. I [00:03:00] wanted to just eat like a normal person, so I tried it.
When I got back home. I used the same emotional tools that I'd already been learning and practicing, but this time I paired them with one simple habit that changed everything. I made a 24 hour plan every single day, and I put the foods that I thought that I could follow through on.
I stuck to it not perfectly, but consistently. And that is when the real transformation happened
because this is what builds self-trust. This is what finally made me feel like a normal eater, and it's gonna do the same for you
So when I say the words self-trust, what does that mean for you? What comes up?
In all of the conversations that I have with women who are on a journey to become normal eaters or lose weight and keep it off, there's one thing that they all reference, and they might not say the words [00:04:00] self-trust, but what they say is, I wish that I could just be the woman who does what she says she's gonna do, or I just wanna go to bed with integrity for myself every single night.
There is one tool that will absolutely change the game for you when it comes to building self-trust. And I first learned this tool from the Life Coach school even before I became certified. It was from Brooke Castillo's book. If I'm so smart, why can't I lose weight? This tool is backed by science, and it works. It's worked for me, for my clients. If you use it the way that I teach it, it will change everything for you. It will allow you to become the normal eater you want to be.
Now, interestingly enough, when I hit rock bottom at that waterpark hotel, I was using a 24 hour planner, but I was also on a diet I had cut out sugar and flour, cold Turkey. That is why it was not working for me. That's why it [00:05:00] felt like willpower and not self-trust. So the way that I teach the 24 hour plan now is completely different because it teaches you how to become the version of you who identifies as a normal eater instead of.
Starting tomorrow,
right after the short break, I'm gonna break down exactly how this tool works and why it's the starting point for becoming someone who does what she says she'll do.
[00:06:00]
All right, welcome back. Here is how the 24 hour plan will work for you. You start with where you're at today using foods that you enjoy. You write down everything that you want to eat, your breakfast, lunch, dinner, and any snacks that you want throughout the day.
You're gonna wanna make this plan within the first 60 minutes of your day. That is really important because your prefrontal cortex is the most active in the morning, and that is the part of your brain that's responsible for making the best, most aligned decisions based on what you actually want for yourself long term.
Basically, it's the part of your brain that can anticipate obstacles throughout your. But you can also utilize that prefrontal cortex making your plan the night before. But again, the most important part is it has to be doable. It has to [00:07:00] be food that you can follow through on with ease, where you look at it after you've written it all down and you think to yourself, this is more than reasonable. In fact, in the beginning when I had started, I put croissants on my plan five days in a row. This was the week after I had left that hotel room a week after my rock bottom. And what's amazing is I still lost weight that first week. Why? How did that happen? Because I followed my plan, not a diet, not somebody else's rules.
And that's when I started thinking to myself as a normal eater. Somebody who could be in control of her own food choices without any added drama around good or bad foods.
What it did was it eliminated the thought. I can't have that because that wasn't the truth. The truth was I could have it. I just had to put it on my plan [00:08:00] the next day.. So let me ask you something if you lost weight, eating foods that you love, foods that you chose, what would you start to believe about yourself?
You would probably think this is easy. This can be easy. This is something I can see myself doing forever. This is possible for me. Maybe I can change. You begin to think that becoming a normal eater is possible with this approach. and that's exactly what my clients say within the first three to 10 weeks of working with me. It's around that time that their brain clicks and realizes, oh my gosh, this is the forever solution. Because you start to feel like a normal eater that you've been picturing in your head and if you wanna learn the details of how to master these steps, I teach the exact method inside of my stop over eating mini course, which includes my signature planner template.
So I know some of [00:09:00] you are already thinking, okay,. But JC normal eaters don't have to write down their food, right? They might not, but they don't need to because they already trust themselves. They might say, from now on, I'm going to eat more protein for breakfast. And then they actually do it. They follow through on their word. They have integrity.
You don't , . You don't have that self trust yet, because if you did, you would still be doing the last diet that you started. That last guide that you purchased from a nutritionist, or the chat GBT meal plan that was customized just for you. Right. That's exactly why you'll use the 24 hour plan that you make for yourself. You get to build self-trust in doing what you say you will do. And when your brain has the evidence that you decide there will be so much less resistance, you will start [00:10:00] to feel like the normal eater that you've pictured in your mind. So in my 24 hour plan that I use and that I give my clients, each evening you review what happened. So you get a prompt. Did I stick to my plan? When you answer yes, there's a question on there that says, what can you make that mean about you?
This is so important. I can't stress this enough. When you start to pay attention to you following your own meal plan, the beliefs that you start building sound like this. I do what I say I'll do. I can follow through. I I do have some evidence that I'm changing. I think it's possible for me to change.
These thoughts are what bridge the gap between where you are now, which is, I don't trust myself to where you wanna be. I am a normal eater. I have seen this time and time again with my clients, which is why after I assess my clients. Somewhere between weeks four and 12, almost a hundred [00:11:00] percent of my clients will say, I'm a 10, outta 10 in my belief that I'm becoming a normal eater.
So I know you're already thinking, okay, jc, but if I write down pancakes, sausage, eggs, and toast, there's no way I'm going to lose weight. Let's say you do write that down on your plan for breakfast, and let's say lunch is chicken fingers and fries and a salad and dinner is steak and potatoes. Now here's what actually happens when you pair this tool, the 24 hour plan with hunger. Satisfied what you learned in the last episode. You won't eat it You are gonna start to notice that you just don't want it. That's exactly what happened with me and the croissants.
Remember, I planned them every single day. But on day six, something shifted. I didn't want them anymore. Why? Why didn't I want them anymore? Croissants are because for the first time ever, I wasn't labeling croissants as bad or off limits because I gave myself permission, which [00:12:00] actually allowed me to see clearly or feel clearly because I was able to recognize how those croissants made me feel physically.
And once that fear and urgency was gone to have these types of foods, I finally noticed, when I eat this food, I'm hungry. An hour later, I feel a little bit bloated. I don't feel energized. So I stopped planning them naturally.
Not because somebody told me to, not because I. Only had three cheat days a week. But because I naturally evolved into a higher version of myself, the version of me who wanted to eat differently, because when I, even back then, when I was picturing who I wanted to be as a normal eater, it wasn't somebody who eats croissants every day and is thin.
I wanted to be the version of myself who eats healthy, who doesn't feel compelled to eat croissants every day. So this is what happens. When you use the 24 hour plan consistently, you start with where you're at, [00:13:00] and as your awareness grows, you naturally level up. You don't need pressure, you don't need a big push.
You just naturally change.
Now before I go, I wanna make something really clear, especially if no one has said this to you before. For most people following a strict meal plan, tracking macros, counting calories, it can and does work.
But it is not sustainable for most people. What is sustainable is this eating foods that you love, eating foods that you choose, following your plan, doing it in a way where there's no internal battle
and pairing that with the skill of stopping at hunger. Satisfied. These are the two simple steps that I call the for good method, and they're the foundation of losing your weight for good They're how you become the normal eater you wanna be.
So if you wanna learn how to master those two steps, get your hands on my Stop Overeating mini course. You'll find it in the show notes, and you can start losing weight this week [00:14:00] while building the skill of trusting yourself around food. And if you are ready to take this all to the next level, to implement what I teach in a high proximity container with me for 10 powerful weeks to apply the exact tools that I teach. Come join me in the 10 10 10 Accelerator. It's where women become normal eaters, and this work will become who you are.
All right, I'll see you in the next episode.
