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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FILMED AND EDITED BY BLAKE CURTIS, DAN DRAKE AND MORGAN MCRAE
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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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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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