The Neuroscience Behind Building a Sustainable Healthy Lifestyle with Foodist Darya Rose
In this episode we discuss why dieting actually predicts weight gain over the long run, how you can build a “healthstyle” of habits that can accumulate small advantages and create a healthy lifestyle over time, how “habit loops” are formed and how you can leverage neuroscience to create habits that stick, the concept of Mindful Eating and how it can transform your relationship to the meals you eat, and more with our guest Darya Rose.
Darya Rose is a neuroscience Ph.D and the author of the book Foodist: Using Real Food and Real Science to Lose Weight Without Dieting. Darya is the creator of Summer Tomato a blog where she teaches others to form healthy food habits by combining neuroscience, mindfulness and nutrition. She has been featured on the Today Show, Oprah, Time Magazine, and was recently named one of the 100 Most Influential People In Health and Fitness.
How Darya dug into the science behind healthy lifestyles and what she discovered
How everything Darya learned about health and nutrition was wrong
How Darya defines “dieting” (and why that’s so important)
Why dieting actually predicts weight gain over the long run
How your current relationship with food impacts your long term health (and how you can shift it)
What the “biggest loser” gets wrong about dieting and weight gain
Why dieting is “torture” and is “set up so that you cant’ win”
The psychology behind why dieters often regain weight
What it means to “moralize” your food choices and why you should avoid it
Why you should lose weight more slowly
How “dieting” can confuse your hormones and negatively impact your satiety cues
You are the sum of your habits
How do you build a “healthstyle” of habits that can accumulate small advantages and create a healthy lifestyle over time
How “habit loops” are formed and how you can leverage neuroscience to create habits that stick
Why growth mindset is essential to changing your habits and living a healthy lifestyle
The critical importance of rewards in building habits (and the different types of rewards)
Rewards must be internal and innately linked to whatever you’re doing
“Home court habits” that you need to develop to live in a healthy place and stay there sustainably
Why you should eat your veggies!
Why Darya says that "Sitting is the new smoking"
The importance of sleep and maintaining your circadian rhythms to building a healthy lifestyle
Why Mindfulness is a critical part of a healthy diet
Mindful Eating and how it can transform your relationship to the meals you eat
The definition of “mindfulness” - being aware of your present physical experience, thoughts, & feelings (emotional feelings in the body) and being AWARE that those are happening without judgement
Why you should focus on chewing your food more and eating more slowly
How to battle junk food cravings
The importance of real food, how do define it, and how to find it
The 80/20 principle and how it applies to healthy living
Create a habit journal and recognize how the things you are doing often
And more!
Thank you so much for listening!
Please SUBSCRIBE and LEAVE US A REVIEW on iTunes! (Click here for instructions on how to do that).
SHOW NOTES, LINKS, & RESEARCH
[Website] Summer Tomato
[Book] Foodist: Using Real Food and Real Science to Lose Weight Without Dieting by Darya Pino Rose
[Podcast] Foodist
[Challenge] The 5-Day Mindful Meal Challenge