The Compassionate Autopsy: Learn From a Slip Without Spiraling—Questions, Data, and Next Steps
A “compassionate autopsy” is a calm, structured review of a slip, such as an evening of overeating or a missed … Read more
Emotional Well-being
Discussions on mental health, stress management, and their impact on overall wellness and weight.
The Binge-Urge Buffer: 5-Step Crisis Plan You Print, Post, and Practice
A binge-urge buffer is a short, written plan for the moment a strong urge to binge hits. It puts space … Read more
Thought Distortions You’ll See This Month: Spot-It-Name-It Exercises with Real Food/Exercise Examples
Thought distortions are common, predictable patterns of unhelpful thinking, such as all-or-nothing thinking, catastrophising and “should” statements. They often show … Read more
Stress-Inoculation for Busy Weeks: Pre-Mortems, Coping Cards, and “Minimums” That Keep You Afloat
Stress inoculation means preparing for a hard week before it starts, so the pressure doesn’t knock out your eating, movement … Read more
The 2-Chair Dialogue: Coach Yourself Through a Craving Using Role-Play and Compassionate Inquiry
The 2-chair dialogue is a role-play exercise for when you have a craving. You sit in one chair and speak … Read more
Emotional Granularity for Eaters: Expand Your Feeling Vocabulary to Pick the Right Coping Tool
Emotional granularity is the ability to name your feelings precisely: “lonely” or “restless” instead of just “bad” or “stressed.” For … Read more
Vagus-Nerve Mini-Practices: Breath, Humming, and Cold Exposure Micro-Doses You Can Stack Into Your Day
The best-supported “vagus nerve exercise” is slow breathing, especially with a long, unhurried exhale, which shifts the body toward its … Read more
Rumination Breakers: Cognitive Interrupts, Movement Snacks, and Journaling Prompts That Reset Perspective
Rumination is replaying the same worry or regret over and over without getting closer to a solution. The fastest way … Read more
The 5-Senses Grounding Toolkit: Rapid Calm Techniques You Can Use Before Meals, Meetings, or Bed
The 5-4-3-2-1 grounding method calms a racing mind by walking you through your senses: name five things you can see, … Read more
Urge Surfing Mastery: A 4-Week Skill-Building Plan from Micro-Pauses to High-Craving Scenarios
Urge surfing means riding out a food craving like a wave: you notice it build, peak and fade, without acting … Read more