FIX Your BROKEN Relationship With Food: The NEUROSCIENCE of Habit Change | Dr. Jud Brewer

Rich Roll

25 ene 2024

Episode description

Dr. Jud Brewer discusses 'The Hunger Habit,' sharing strategies to transform our connection with food, address emotional eating, shame spirals, and more. To read more about Dr, Brewer and peruse the full show notes, go here👉https://bit.ly/richroll809
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TIMESTAMPS

00:00:00 Intro
00:01:57 Dr. Judd Brewer's Background
00:06:43 The Neuroscience of Habits
00:08:18 The Evolutionary Perspective on Habits
00:10:38 The Brain's Receptivity to New Habits
00:14:58 Addiction and Habits
00:17:09 Dieting and Willpower
00:20:09 The Willpower Debate
00:22:40 Confabulation and Neural Connections
00:23:41 The Free Will Issue
00:24:24 Sponsor Break - ON
00:25:29 Leveraging the Brain for Habit Change
00:27:37 Understanding Reward Hierarchy
00:29:38 Paying Attention and Disenchantment Data
00:32:22 Acceptance and Non-Judgment
00:41:25 Recognizing Craving and Hunger
00:44:51 The 21-Day Myth
00:47:50 Mapping Habit Loops
00:52:43 Binary Rules and Willpower
00:54:30 Pleasure Plateau and Curiosity
00:57:01 Kindness and Self-Judgment
01:00:06 Sponsor Break - ROKA
01:01:08 Mindful Eating and Body Connection
01:06:04 The Five Types of Eaters
01:06:31 The Historical Context of Mindful Eating
01:07:46 The 20-Minute Window for Satiety Signals
01:09:07 Pragmatic Approach to Mindful Eating
01:13:25 The Body Scan Practice
01:17:59 The RAIN Technique
01:22:24 Reverse-Engineering Triggers for Behavior Modification
01:25:18 Finding More Rewarding Behaviors
01:27:44 Embracing Discomfort in Behavior Change
01:28:44 Emotional Eating and Trauma
01:30:54 Honoring the Past Self
01:33:24 Five Finger Breathing Technique
01:36:38 Treating Eating Disorders
01:41:26 Ozempic and Weight Loss Drugs
01:44:52 Technology and Habit Change
01:49:57 Limitations of Willpower
01:51:57 Inspiration for Change
01:53:41 Closing Remarks

* * * * *

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Episode description

Mindsip insights from this episode:

Understand habits beyond willpower in neuroscience

From a neuroscience standpoint, willpower is not a variable in the equations that govern forming or changing a habit.

#habits

#neuroplasticity

Practice five-finger breathing technique to calm your mind

The five-finger breathing technique calms your physiology by occupying your working memory with multiple points of attention, which clears the 'cache' of worry thoughts.

#breathing

#stress

Leverage curiosity as a superpower for effortless attention

You can make the difficult task of paying attention feel natural and not hard by leveraging curiosity, which is a superpower for behavior change.

#attention

#curiosity

Focus on results, not triggers, in habit formation

Contrary to popular belief, triggers are the least important part of the habit loop because they don't reinforce the behavior; the result of the behavior does.

#habits

Debunk the 21-day habit myth for lasting change

The popular idea that it takes 21 days to form a habit originated from a 1960s plastic surgeon observing how long it took patients to get used to their new nose jobs.

#habits

Feel your way into new habits for lasting change

You cannot think your way out of a bad habit; you must feel your way into a new way of being because the 'feeling body' is much stronger than the 'thinking brain'.

#habits

#personal-growth

Recognize your brain's pre-decision activity to understand choices

The famous Libet experiment showed the motor cortex prepares to act a full half-second before a person is consciously aware of the decision, suggesting we often tell a story about our choices afterward.