Overeating

Question 1

the solution to being overweight is to…..

Answer 1

reduce your hunger and desire to natural states

Question 2

what is the motivational triad

Answer 2

seek pleasure, avoid pain, conserve energy

Question 3

what happens to the brain when you concentrate and refine food?

Answer 3

you concentrate the response in the brain

Question 4

what hormone creates more desire for food

Answer 4

dopamine

Question 5

what does dopamine do as it relates to food?

Answer 5

it creates more desire for eating; the more we eat the dopamine pathways become desensitized and down regulated so you develop tolerance and it takes more and more (food) to give you the same dopamine hit

Question 6

what happens in the brain to make us feel out of control?

Answer 6

we do something over and over and create strong neural pathways and the more we do it it then becomes and unconscious habit

Question 7

how do you change an ingrained neural pathway?

Answer 7

you have to change your actions and deny it the unhealthy reward

Question 8

what is the most important hormone in the obesity epidemic?

Answer 8

insulin; insulin is a storage hormone

Question 9

the obesity epidemic is caused by too much _____ in the blood

Answer 9

insulin

Question 10

what does leptin do?

Answer 10

it lets us know we are full - it’s supposed to tell your brain that you’ve had enough to eat

Question 11

what does insulin tell your fat cells to do?

Answer 11

it tells them to store energy

Question 12

what happens with leptin resistance?

Answer 12

the body doesn’t know you’re full and that you have enough fat so it tells you to eat more and decreases your energy expenditure

Question 13

As leptin rises, your metabolic rate _____. As leptin falls, your metabolic rate _____.

Answer 13

increases

slows

Question 14

how does too much insulin affect leptin?

Answer 14

it blocks leptin and stops it from doing its job - you end up feeling hungry - to fix this we’ve got to drop the amount of circulating insulin

Question 15

what’s the difference between physical hunger and cravings?

Answer 15

physical hunger - a sensation you feel in gradual waves

cravings - a desire for a specific food or type of food

Question 16

what is withdrawal?

Answer 16

a sensation you experience mentally and physically from a lack of sugar

Question 17

what are emotions?

Answer 17

vibrations caused by thoughts

Question 18

If you have a lot of insulin in your blood, can your body access its fat stores?

Answer 18

no; having too much insulin also blocks leptin

Question 19

what does ghrelin do?

Answer 19

it stimulates appetite, increases food intake and promotes fat storage; when you eat your body reduces the concentration of Ghrelin

Question 20

eating a lot of _____ keeps Ghrelin from working properly

Answer 20

refined food

Question 21

Our goal is to keep our insulin levels ____ as possible. Insulin is artificially raised when we eat ___ & ____

Answer 21

as low as possible; sugar and flour

Question 22

what should you stop eating if you want your insulin levels to drop?

Answer 22

stop eating sugar and flour and eat less often

Question 23

what 3 things lead to overhunger?

Answer 23

1. a hormone imbalance
2. cravings
3. withdrawal

Question 24

how do we put our bodies into a hungry state?

Answer 24

by eating too often and by teaching our bodies to become sugar burners instead of fat adapted

Question 25

our goal for weight loss is to

Answer 25

reduce hunger, reduce desire, access our fat stores, and become fat adapted

Question 26

how will you know when you are fat adapted?

Answer 26

when you can easily go 12-16 hours without food

Question 27

what is a protocol? how long should you commit to it?

Answer 27

a food plan you create based on reducing your body’s insulin
2 weeks

Question 28

our desire for food is based on a release of what hormone?

Answer 28

dopamine

Question 29

the ultimate goal is to reduce the _____ for overeating

Answer 29

desire

Question 30

what is willpower?

Answer 30

when we try to resist urges to overeat

Question 31

what is now appeal?

Answer 31

our brain tells us if it feels good now it must be good - we have to use our prefrontal brain to overcome this

Question 32

how do we delay pleasure?

Answer 32

with our prefrontal cortex - decide what you’re going to eat 24 hours in advance and follow through; plan exceptions 24 hours ahead of time

Question 33

all urges are caused by…

Answer 33

thoughts

Question 34

what is deprivation?

Answer 34

a feeling we create based on desire. the more we desire something, the more we feel deprived when we can’t have it

Question 35

what is the secret to losing weight?

Answer 35

don’t over desire food

Question 36

how will you know when you’ve managed your desire?

Answer 36

you won’t feel any sort of mental deprivation when you’re eating according to a clean protocol

Question 37

What does restriction reveal?

Answer 37

underlying neural pathways, habits, or addictions that need to be extinguished; it doesn’t cause bingeing on food

Question 38

how many weeks of discomfort will you feel when you stop overeating?

Answer 38

3-6 weeks

Question 39

honoring your decisions ahead of time builds your _____

Answer 39

relationship and trust with yourself

Question 40

when we manage our over desire and overeating, our _____ and _____ increase

Answer 40

confidence and self esteem

Question 41

What is the false pleasure cycle?

Answer 41

1. think about getting pleasure
2. feel unwanted intense desire
3. consume intense false pleasure
4. receive dopamine reward
5. negative consequence leading to more unwanted desire

Question 42

what is the well-being cycle?

Answer 42

1. plan long term well being
2. manage and feel all temporary urges for false pleasure
3. calculate and limit exposure to all intense false pleasure
4. manage and honor true desires
5. develop perpetual, ongoing positive results

Question 43

how do you permanently change your desire to overeat?

Answer 43

become aware of what you’re currently thinking, then change your thinking to thoughts that reduce desire and urges

Question 44

if you want your weight to be different, you need to change your _______

Answer 44

thinking

Question 45

what is a thought error?

Answer 45

thoughts that create unwanted feelings and unwanted actions

Question 46

how often does Brooke recommend an exception/joy eat to your protocol?

Answer 46

once a week - pick a food and plan to eat it 24 hours in advance - use the tedious powerful worksheet for your exception food

Question 47

We overeat for one of four reasons

Answer 47

1. emotional discomfort
2. desire
3. physical cravings
4. hunger