Nighttime Overeating

What’s the Cure for Nighttime Overeating? [Podcast Episode #091]

You did so well all day long...

You ate a nourishing breakfast, drank loads of water, chose a healthy lunch, got your exercise done, but then evening rolled around and the food cravings kicked into high gear.​ Suddenly you're out of control, eating anything in sight.

Has this scenario ever played out in your life? Maybe it does regularly? Battling back with increased effort and "stronger" willpower isn't the answer. Here's what you can do...​

Episode Resources:

Christie Miller

What's the Cure for Nighttime Overeating? [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. Today, I'm excited for you to meet my guest today, because you know when you meet someone and you just feel a super strong connection even though you’ve never met before? That’s what happened when I conducted this interview with my guest, Christie Miller.

Christie, she's the owner of a business called Eat Train Win, and not only does she have a really interesting story about her life journey through all kinds of very different careers and her ups and downs in health and her aha tragedy moment that sort of propelled her to start to explore health and fitness, but she's going to share just a ton of her learning about mindset and about healthy living.

I just can't express enough how impressed I was with her understanding of really a healthy perspective on how you can approach a healthier life. This all stemmed from a question that I got from Lynn, who's been battling potentially a bit of a faulty mindset, and I'll read you what Lynn wrote.

She said, "I work evening shift a lot and don’t get home until about 12:30 a.m. I try not to eat too much, but inevitably overdo it. I know it's the worst time to eat, but my food cravings are overpowering at that time of night. What do you suggest?"

Lynn, I just want to say ... Again, thanks for writing in. I'm appreciative to you and all the other listeners who write in with you questions and your comments about healthy living. I just want to say that you can overcome this, and what you're going to hear from Christie in her discussion here, she really lays down the goods.

She gives a game plan that I highly endorse and that I know if you follow her steps, you're going to be able to overcome those food cravings. The reason I can say that so confidently is after our interview, Christie and I were sort of joking about how similar our approach is. Maybe that’s why I like her so much, because she agrees with what I teach, but no, all joking aside, I think you're going to get a lot from this message.

Again, I'm excited to introduce to you Christie Miller.

Meet Christie Miller

Dave: Hey, Christie, thanks so much for joining us on the show today.

Christie: You are very welcome. I'm really pleased to be here.

Dave: I want to start off by asking you about the video on your home page. Any listeners, if you go to eattrainwin.com, Christie's got a video there. I just watched that before we began the show, and you said something that really sparked interest in my mind.

You're talking about stress, and you're describing this life that you were living that was just full of stress, and you said, "The last thing I wanted to do when I came home was hop on the treadmill."

Can you talk about that a little bit, about why your life was so stressful and why that stress maybe was preventing you from doing some of those healthy things that you maybe wished you were doing?

Christie: Yes, absolutely. At the time that I was describing, I was a corporate attorney working 80 hours a week, flying cross country doing deals. In October of 2000, I was getting ready to close an 8.6 billion ... that’s with a B ... billion-dollar deal as the lead attorney, and my dad died the day before it was closing.

Dave: Oh, my.

Christie: Yeah, so what should have been just the echelon of my career, I should have been just so proud of doing this deal, instead, it was just crowded with obviously deep grief and darkness. Two weeks before my dad died, he looked at me and said, "I did this to myself."

He had so much regret and tears in his eyes, and I realized at that moment that I was truly my father's daughter. He worked too much, I worked too much. He ate crap, I ate crap. He smoked too much, I drank too much. I was definitely my father's daughter, and I knew that something had to change.

If I didn’t rip off the band-aid in that moment, if I didn’t get off the train which was destined to crash on the next stop, I don’t even know where I would be today, 17 years later. I would definitely be obese, probably divorced and really miserable.

Dave: Mmm. I am sorry that you went through that with your father. I would like to say, though, the positive spin on this is I love having people on this show to share a message like that, because I know there are so many listeners who haven't had that aha moment or that grief moment or whatever it is that forces them to change. Hopefully, when people hear your story, maybe that'll kind of fast-track them onto the right path before that happens to them.

Christie: It would be so awesome if we could learn from other people's distress. It's not a question of when. These things happen in our life when we have the big wakeup call, but it would be nice if we could just have a mini wakeup call.

Learn from other people's mistakes and distresses and let them learn from yours

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Dave: Mm-hmm (affirmative). When you were in that sort of fast-forward career mode, what would you say your big goals were at that point? What did you really focus your life on?

Christie: It's interesting that you ask that, because if you were an outsider looking in, I looked like I had the perfect life.

I had the amazing career that I loved. I had the hot husband. I had the convertible Mercedes, and I had a house at the beach. You would think that was it, but I was actually miserable because I didn’t have time to have fun.

The only reason why I was saving a lot of money each month was because I didn’t have time to spend it. What I thought I wanted was this super successful, high-powered legal career. In the end, that was something that was making me unhappy. it was making me unhealthy. I realized that it didn’t matter how much money I was making doing that career, I had to quit in order to save my health, my happiness, and my sanity.

Dave: Mmm. I'll admit when I was watching your video and you mentioned about your hot husband, I had to chuckle. You don’t hear many women talk about their hot ... I got the trophy husband.

Christie: Yeah, I have Prince Charming. He's just amazing. The first time my mom met him, she pulled me aside and said, "He's too good for you. You're going to blow it."

Dave: Oh, geez.

Christie: Yeah. Thanks, Mom. You know, 28 years of marriage, I think the joke's on her at this point.

Dave: Where you're at now, today, we talked about kind of what your focusing in your life then. What would you say the focus or the purpose of your life is now?

Christie: My entire purpose right now is really maximizing health and happiness and really living this purposeful life, which, after all these careers I've had, because ... Let me just as a side note, I was a financial analyst, then a corporate attorney, then an interior designer, then a badge-wearing, gun-toting LA county sheriff at the age of 44.

Dave: I couldn’t believe that.

Christie: Yeah.

Dave: You do not look like a sheriff at all.

Christie: Yeah. I'm going to send you a photo of this after. You'll be scared. You'll be scared when you see Christie as sheriff. Right now, I finally found what I wanted to be when I grow up, and that came after losing my own weight, which happened, incidentally, after I was a sheriff.

Losing my own 31 pounds, really stepping into this feeling of total bad-assery and pride, I have this feeling that I'm unstoppable. I want other women to feel that. I want them not only to lose the weight but go through the self-development and creating the mindset that’s required to live your absolutely best life possible, because that’s why we're here.

A $2 Million Diet Failure

Dave: Man, that’s super inspiring. You got me all jacked up right now. I'm like, okay, tell me your secrets. I want to know. What do you know that I don’t know? Lynn wrote in, and we're going to talk about Lynn's question. I'm sure we're going to talk about a lot of other things as well, but she specifically was talking about food. Can you think back to your previous life when you were so busy? What was your relationship with food like at that point?

Christie: It's crazy. My daily diet consisted of Peanut M&M's, french fries, and those liter bottles of Diet Coke.

Dave: Oh, my goodness.

Christie: Yeah. Then whatever else actually was available, I would eat. I remember at the time, my ... At that time, we did call them secretaries, but today we would say my admin. She was what I in my mind termed at the time a total health nut. When I would ask her to go get me french fries, she would just give me the look.

I was like, "Don’t even start with me, missy. Do not even start. I need fuel, and that’s what I want." I remember getting pulled over two or three times on the 405 Freeway, which is one of our popular freeways in Southern California, racing to get home in time to go to In-N-Out Burger before they closed at 10 o'clock or 11 o'clock at night.

I was junk food queen, processed food princess, and just eating so much crap. I don’t know how I didn’t have a heart attack or have some serious health issues at that point with all the stress and the bad fuel. I got lucky.

Dave: Would you say that that was from a lack of information at all, or did you just know and not care?

Christie: I think it might have actually been a combination of both, that I knew there was information out there, but I didn’t care to learn it. Also, when we're younger, we have that sense of, "I'm indestructible. You know, these bad things happen to older people," and at the time, I was 36, which now to me sounds really young, since I'm 52.

I think it was just not being aware of really the damage that processed foods can do to our body. I like to tell my winners ... That’s what I call my clients, because at Eat Train Win, everyone in my community is called a winner. I tell them if there's an ingredient in a food that would take you out of a spelling bee, it's a good indication that your body doesn’t know what to do with it.

Dave: That’s so true and so simple. What a simple rule.

Christie: Yeah. There are a couple of exceptions, like quinoa. That’s kind of hard for people to spell before they see it, but for the most part, if you can't spell it, you probably shouldn’t be eating it on a regular basis.

The best way to create good eating habits is to pack your fridge with only healthy food. Leave yourself no option.

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How to Find Your "Why" Power

Dave: As a side note, so the pastor of my church, I don’t know if he's a junk food eater, but he'll quite often, when he's preaching, he'll make fun of all the healthy eaters. I'm from Vancouver, and it's like health capital of at least Canada anyways, and he'll always pick on quinoa, but he doesn’t know how to pronounce it. He's always like, "kee-no-ah," or "quin-o-a." Everybody just laughs and rolls their eyes like, oh, my gosh. Ah, man.

You said something really interesting a second ago. You said, "When we're young we feel like we're invincible," and then previous to that, you said it's a miracle that you didn’t have a heart attack. I had ... Her name is Kara Wutzke. She's a personal trainer from China, actually.

She was on the podcast a couple of episodes ago and was talking about how she ... Even though this girl is like the pinnacle of health, she got diagnosed with cancer, and she's in her mid-30s. Even for me, so I'm 37, it was an eye-opener that life and health, it's so precious and so fleeting. Whatever we can do to sort of put ourselves on the safest, the healthiest path, it's our job, our obligation to do that for ourselves.

Christie: It really is, and especially for any of your listeners that are religious and believe in God. We were put here for a purpose. When we are eating crap and not taking care of our bodies, we're basically just kind of saying, "Thanks, but no thanks. I don’t care." It doesn’t feel so good. I have a lot of shame that I've now, since then released of how badly I was treating my body.

Even after I gave up law, it still took me a while to focus on the health part. I was focusing on the happiness part, and people were telling me I had a beautiful smile. They were telling me that more in the six moths after I gave up law than in the seven years prior. I was getting really happy, but I was really happy in a lot of bars and restaurants. It still took me a while to finally have that wakeup call, my own mini wakeup call.

What it was is I put my winners through this process called the five whys. This is a process that was created by Toyota Motor Company way back in the '40s for business, but it works really good for weight loss or any other goal that you have.

Essentially, what you do is you say you have this goal. Let's say you want to lose weight. Then you ask yourself why, and it may be, "Because I want to look good in my skinny jeans." It could start as shallow as that, and that’s okay. Then you ask yourself, "Why is it important to look good in my skinny jeans? Well, then I would be more confident. Okay, why is confidence important?" You keep going.

It's called the five whys, but sometimes it takes you 272 whys until you get down to this really emotional answer, and that’s what I call your why power. When you have your why power, you will be unstoppable.

For me, my why power was I realized that I was disappointed in how I was treating my body and that fact that I truly didn’t learn a lesson from my dad's death, despite giving up a $200,000 career job. I ended up gaining more weight.

See, if you think about it, I think it took me about maybe 10 years after I quit law to get serious about my health and weight loss. That's like a $2 million diet failure, if you think about it. If you take my annual salary times 10 years, that’s what it cost me, and I was failing miserably.

Dave: That’s so interesting. There's a couple of things I want to check in there that you just said. One of them was the word you used, shame, and you used it a couple of times. We were talking about how we've been given this body, and if we don’t take care of it, that’s a shame, but at the same time, there's a lot of people, and a lot of women in particular out there, who feel shame for not doing everything perfectly.

I can see how this becomes sort of like a dichotomy where we feel shame when we don’t care and we're not taking care of ourselves, but then when we do care and we care too much, we feel shame because we're not hitting the standard that we've set for ourselves. How do you find sort of a happy balance between those?

Christie: Yeah. First of all, you have to unfriend perfectionism and her evil bitch sister, all-or-nothing.

Dave: I like that.

Christie: Because the two of them, they're evil twins, and the two of them will keep you in a constant state of shame. There's no ifs, ands, or buts about it. Perfectionism, we're never going to be perfect, and perfectionism ends up being the ultimate procrastinator and the ultimate shame-generator, because people think, "Oh, I can't start a diet tomorrow," which I don’t even like the whole starting a diet.

I prefer let's change the way we eat. Let's change our diet, not start, because then, of course, you're going to stop. I did a million times. People will say, "I can't start my diet on Monday because I have an event on Tuesday," or, "I need to start when the first day of the month is on a Monday," which, incidentally, is coming up again. May 1 is a Monday.

Dave: I will say as an aside, it does feel very nice when that conveniently happens.

Christie: Yeah, and you know what, most dieters start on Monday, and 90 ... I think the nearest percentage now is still 92, 93% of dieters fail, so what's that tell you? Monday is a bad day to start a diet. It really is.

I started, I think it was on a Thursday in October. Who starts on a Thursday in October? It was mid-October, because it was somewhere around my dad's birthday, which is October 17. That’s going into the whole holiday season. Shoot, Halloween is two weeks later.

When you decide that you're ready, when you’ve decided enough is enough and that you deserve to live healthier, that you are worthy of living healthier, the magic happens and you really do become unstoppable if you tap into your why power.

Please Stop Saying, "But..."

Dave: Yeah, it's so true. It's not a matter of when life makes it convenient to start, because I think you know, I think everyone who's listening knows life doesn’t get more convenient. There's never going to be a great or a perfect time to start.

There is never a perfect time to start living the life you know you want to live. Start today. Start right now.

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Christie: You're so right. Being out here in Southern California very close to Hollywood, I know a lot of improv actors. One of the things they're taught when they're improvving is never to say "but," because that just stops the whole thought process. It stops the whole fun improv.

You're supposed to say, "Yes, and ..." For somebody, let's say they want to start eating healthy today and their default would be, "Yes, but it's my birthday on Saturday." That gives them the justification of don’t even start now. If they can instead say, "Yes, and my birthday is on Saturday," it leaves them open to find ways to eat healthy now. Even if you indulge on your birthday, you can still start now.

I'm so not into perfectionism. I constantly preach to my winners 80/20. If you can have 80% healthy foods and 20% moderate indulgences, you will get to goal, you will stay at goal, and you won't ever feel deprived.

Dave: I absolutely love that. It made me think, a couple of years ago, I started one of my weight-loss programs in December. I remember thinking, "This is probably the worst idea ever. Who starts their weight-loss program in December?" Only a handful of women signed up, not nearly as big as one that starts in January or later times in the year, but those women experienced such success.

We didn’t speak of it in terms like you used, that whole idea of "Yes, and," but I think there was that mindset, "Yes, Christmas is coming. Yes, I'm going to be eating a lot. Yes, I'm going to be out of my routine, and it doesn’t even matter because I'm starting right now. I'm going to get a couple of weeks in. I'm going to have a head start on the new year."

Christie: Mm-hmm (affirmative). How great does that feel? Being able to go into the new year feeling great, like you’ve already had a jumpstart, or one of my clients who just turned 60, she lost 88 pounds, and she celebrated one year in maintenance on January 1.

Dave: That so great.

Christie: It's like that is so cool. What a great way to start the year, celebrating that you're either at goal, it's your anniversary of goal, or you've already made great progress toward you goal.

Dave: Especially you threw out that stat of 92 or 93% failure rate in diets, and, to be honest, I thought it was even higher than that, but someone who can say, "For a year, I've maintained," that is worth celebrating. That’s a huge win.

Christie: Yeah. The reason why those huge wins can be done is because people change their mindset. Mindset is really the biggest piece of weight loss. I'm constantly saying, "Weight loss doesn’t begin in the kitchen or the gym. It begins in the mind."

Dave: Yeah, I totally agree. That’s actually a great transition to Lynn's question. Just to kind of recap for the listeners here, Lynn wrote in and she said she works shifts a lot. She gets home late at night. This is so important. She says, "I try not to eat too much." You can tell that there's a behavior that she wants to play out, and she uses that word you just said not to use, "... but inevitably overdo it." She's asking, "How can I deal with these cravings at night?"

What would you say, Christie? You talked about the importance of mindset. What does someone in Lynn's position, where she wants to do something, but it just never happens, what does she do to change that mindset?

It's Time to Identify Your Obstacles

Christie: Yeah, I think the biggest component, number one, is she's identified the obstacle, because there's been studies that show dieters who think there are going to be obstacles but are confident that they can overcome them, do better than dieters who just think they're going to succeed and don’t think about the obstacles.

She's already ahead of the game, because she knows the obstacle of working shifts, because that does kind of tweak your metabolism and gets you out of your circadian rhythm. The key for her is to start cramming her wins. Have her meals all planned out so that when she gets home after a late shift ... I'm assuming shift work means like she's coming home late at night?

Dave: Mm-hmm (affirmative). Yeah, she says, she identifies. She says she gets home around 12:30 in the morning.

Christie: Oh, yeah. Oh, man, that’s tough. It's identifying that she is going to have these cravings, making sure that she's eating properly throughout her shift, as if it was our day job. We stop, we take a break for lunch. We have a quick snack in the afternoon.

Really just treating that shift as if it was a daytime shift. I don’t want to say normal, but as if it's normal business hours. Then also start looking to see what is she feeding? What emotion is she feeding? Because when we're eating too much, most of the time it's because we have a need that hasn’t been met, and when needs aren't met, we have an emotion.

If it's overeating, it's generally tied to an emotion that we don’t want to feel. Maybe she hasn’t had enough excitement in her day or her night and food brings her excitement and pleasure.

She needs to start looking at other ways to address that need. Maybe she works a shift where it's quiet, and so she's lonely and she doesn’t have connection with any other people and she's feeding that. That’s a really common one.

Boredom, anger, stress, lack of connection are four of the biggie emotions that people are feeding. When you can identify that emotion and find a different way to feed it, that will help you stop turning to food.

Dave: That so powerful, Christie. I love what you just said there, because for the listeners, I know a lot of the listeners aren't working shift work and they're not coming home at 12:30 in the morning, but we all experience these times when we crave food.

This is probably one of the most common questions I get written in for the show, to be honest, is, "How do I deal with my food cravings?" What you just said, Christie, that’s powerful is what is the emotion that we're trying to satisfy with that food? Do you mind, can you just repeat? You gave some good examples. What were the ones you said?

Christie: Yeah. Let's talk about people that are working daytime now, too. A lot of times during the day ... I read a statistic that shows that we make 200, at least 200 food decisions during the day. When you get home at night, you are exhausted.

It could be whether I'm putting cream in my coffee. Am I putting sugar on my cereal, whatever. There's so many decisions that we're making that we're just exhausted. Are we feeding stress, everything that’s going on with work, the family, the kids, traffic?

Are we not feeling fulfilled at work? We're trying to get more pleasure and fulfillment through food. Are we tired? When we're tired, we want sugar, we want processed carbs because that’s going to be the biggest energy booster. Are we angry? When we're angry, we tend to want something crunchy, and most people when they want crunchy, they're not going for an apple or a bell pepper.

They're going for chips and cookies and that kind of stuff. It's really, rather than keeping a food journal, keep an emotion journal and see how was I feeling at the time I chose that food.

Dave: That’s so true. Who's ever thought, "I'm just so angry right now, I just need a celery stick?

Christie: Yeah. The other one is, "I deserve it. I had a bad day. I deserve it." Okay, well, let's reframe the whole, "I deserve it" to "I want it," or, "I crave it." Because none of us deserve to put really bad fuel into our bodies, unless maybe you're an ax murderer and, yeah, you deserve to kill yourself with food. The rest of us good people, law-abiding, God-fearing individuals, we deserve the absolute best.

Dave: That’s that sheriff in you coming out there, the law-abiding individuals.

Christie: It is. Yeah, exactly. All these other careers kind of pop in every now and then.

The Art of Mindful Eating

Dave: I get this, and I totally agree. You talked about identifying some obstacles, then talked about identifying emotions that would trigger some of these behaviors that maybe Lynn doesn’t want to do or the listeners don’t want to do, to put it into practice, then, and say, "Okay, I get it. When I'm tired, this is what I want." Instead of that, what can someone do to replace that action?

Christie: Yeah, it's all about being mindful and stopping yourself in the moment. With one of my winners yesterday ... She's on disability, so she's not working. She would get into her car and drive to the grocery store to get ice cream and then eat it in the car and drive home.

For her, I suggested that she print out a stop sign and post it on her door that she has to go out to get into the car with the comment, "What am I feeding?" so that it will make her stop, because it's really all about being mindful. If we can just stop, realize what's happening.

I have this acronym AHA. It's awareness, stop and just be aware of what's going on. The H is halt, so stop, really think about what you're doing and whether you really want to do it. Then the other A is take other action.

If you're angry, you could do some shadow boxing. You could put a pillow over your face and just scream. You can put on some great music and have a dance party for one. Anything that’s going to help you process that emotion, because, unfortunately, too many of us have gotten used to not feeling our emotions, and our emotions are there for a reason.

They're supposed to tell you what's working and what's not working so that you can take different action. If we're just feeding the loneliness, if we're feeding the frustration, if we're feeding the boredom, all that happens is we're still bored, frustrated, lonely, but now our health is at risk.

Dave: Yeah, that AHA, I think that’s very powerful. The last A, that take other action, it's powerful when someone's taking the time to figure out what action they can take that will satisfy that emotion or satisfy that craving, because there's a lot ... We could do a Google search and find some examples, but what might work for you, Christie, might not fulfill any need or any emotion for me at all.

Earlier, you were talking about fatigue and coming home tired, and I know that at the end of my day, I used to ... I've told this before on my podcast, but after a long day, I would come home and I'd want to eat a big, huge bowl of raisin bran. I know raisin bran isn't the worst food in the world, but there's still a ton of sugar in there. it's all processed carbs. That’s not something that I actually want to look forward to on a daily basis.

The thing that I found now that I look forward to is ... again, I've shared this on my podcast before ... but is watching a 20-minute show on Netflix and having my foam roller. I'll just roll my back on my foam roller, and it's so relaxing and I get some entertainment. It's just a de-stressing 20 minutes that I can look forward to. For me, that works. Is there something you found that’s just, that’s your A, that’s that new action?

How to Easily Create a New Habit

Christie: Yeah. For me, it's grabbing my Labrador puppy, Winnie. Of course, her name's Winnie because she's the chief canine officer of Eat Train Win. It's playing with Winnie. I'm fortunate. I still have that beach house from my lawyer career, so I will just go walk out and put my feet in the water and just ... It's just kind of this cleansing ritual for me.

Journaling really helps. Anything to get me to stay out of the kitchen and mindlessly eat. My kitchen is stocked with healthy food, but even if you're mindlessly eating too much of healthy food, it's going to affect your energy, it's going to affect your weight, and it's going to be the self-defeating prophesy of, "I'm really not in control."

Dave: Yeah, totally. I think that it's important, too, to find something that we can look forward to that’s not food-related, even if the food, like you said, is healthy. Your example of going and putting your feet in the water, that’s awesome for so many reasons. I can imagine that’s a de-stressing moment for you.

I can imagine that’s an energizing moment. When you go back into your house, you probably feel much more awake and ready to go on with the rest of your day. It's just that so much of our society is built on reward means food, and it's finding alternatives to that.

Christie: Exactly, and you're so right about the putting my feet in the ocean. I actually did that right before this podcast, because it's really my way of grounding and just tapping into the universal energy, which is so powerful.

Dave: Mmm, really cool. I feel like we could keep on talking about all tangent ideas, but I do want to get back to Lynn's idea of nighttime cravings. Is there something specific that you’ve worked with clients before who experienced ... It could be evening cravings for those who work a 9:00 to 5:00 schedule or late-night food cravings. Have you ever seen something specific that’s worked kind of time and time again for those people?

Christie: Yeah, and it's really just tapping into the emotions and seeing what's going on. Now they can also do some blood tests and figure out ... If they're lacking in certain vitamins and minerals, it can create cravings for certain foods, but before even getting to that point, I always get them to look at what is going on in your life at the moment you have a craving.

Like you said with your raisin bran, that was almost just becoming a habit. When we have habits, we crave the stability of that habit. That’s why they're habits, whether they're healthy or unhealthy. It's also about recreating a new habit.

For you, instead of your raisin bran, it's the Netflix and foam roller, and you probably rarely think about, "Oh, I'm going home now. I want the raisin bran." Instead, you’ve reprogrammed your mind to think, "Ooh, I get to go home and watch Netflix and be on the foam roller.

Dave: I know. It sounds so lame, but it's true. I really look forward to that 20 minutes of my day.

Christie: Yeah.

Make Your Body Work Takeaway

Dave: For the listeners, I just ask you, and even write to me. I'd love to hear your ideas. What is it for you? What could you replace the food reward with that’s a non-food reward but is still satisfying whatever that need is in your life?

Christie, we like to wrap up the show with what I call a Make Your Body Work takeaway, and that’s just one thing from everything that we talked about that people could do today. I think about Lynn, who says, "I got these food cravings. They're overpowering. I try not to cave, but I always overdo it." What's the one thing that Lynn and listeners like Lynn could do today?

Christie: Yeah, I think the biggest thing is, like I said earlier, that weight loss doesn’t start in the kitchen or the gym. It starts in the mind. Start creating the winning weight-loss mindset. Get rid of that, "But, I try." Turn it into, "I have cravings at night, and I'm creating healthy habits so that I don’t give in to unhealthy food," or something along the line.

Start creating positive affirmations that will really make you feel like a bad-ass, feel powerful and totally in control of the decisions that you're making and how to treat yourself and your body.

Dave: Man, I just love that. I could imagine someone ... Because we can all identify areas where we're tempted to fall off the path that we want to be on. I could imagine writing out three or four or five for myself, and I'm sure you could, too, and then writing out those "and" statements that replace those "but" statements.

Christie: Absolutely. It's also about putting positive affirmations where you'll see them. I have on my desk today, I have this card deck of positive affirmations that I created for my winners. The one today ... I just flip them over randomly ... it says, "I am a fountain of youth and positivity."

When I come into my office, it's the first thing I do before I turn on my computer. I just grab one of these cards, flip it over, and that is my affirmation for the day. Then hidden in the stack is also a picture of me as a three-year-old, because it's really important to talk to ourselves the way that we would talk to a precious three-year-old child.

If I start getting frustrated with something that I'm doing with work or something just sets me off and I'm having negative self-talk, I pull out that picture and it stops, because I'm not going to talk to my three-year-old self, who is actually really cute blowing out some candles in this photo, I'm not going to talk negatively to her.

Dave: That’s so powerful., That idea of having a positive mantra that we can fall back into, it's so powerful, right?

Christie: Yeah, it really is, and it works. The astronauts use it. Professional athletes use it. Affirmations, visualizations, all of that stuff works, and the best part is it's free.

Dave: It is. It takes a little bit of time, which is why, to be honest, most people don’t do it, but let me just ... Oh, there I threw out the word but. Now I'm going to be self-conscious every time I say the word but. For those who say, "I really do want to change my life," whether that's weight loss or anything else in our life, it's worth it. Investing a little bit of time to create that mantra, to create that saying, and then to say it over and over again, wow, is that ever worth it.

Christie: It is so worth it, and it's really important to do it first thing in the morning. What you do the first hour of the day is going to shape your day. If you're running out of the house crazy late for work, dragging your kids, trying to pack lunches at the last minute, your entire day is going to feel rushed.

The mornings are your time to get inspired. Wake up early with positive affirmation to set the tone for your day.

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I have clients that get up at 4:00 a.m. just to have an hour of me time, and they're successful. Their lives are changed and they're losing the weight. They're getting healthier. They're getting happier. The sacrifice was they now get up at 4:00 a.m., but it's worth it.

Dave: No, that’s crazy talk, 4:00 a.m.?

Christie: Yeah. I'm a 5:30, 6:00 kind of girl, although I'm going to shift to 5:00 a.m. starting on Monday, May 1, [inaudible 00:35:57].

How to Create Your Own "Success Scripts"

Dave: That’s so funny. Just one thought that I had here is I was taking a life-coaching course a while ago, and one of the things that we did was to come up with what we called is a script for our lives. I called mine My Success Script. It was just a minute or two of me talking to myself about what I want my life to be all about.

I put it on my phone, and my rule was when I first did this is whenever I walked anywhere, and I walk a ton in the city, is I just put this on repeat and it was so cool because it was in my own voice. It was basically me in my own head giving myself a pep talk every single day. I did this for a couple of weeks, and now I can almost remember it off by heart, and it really was transformative. I think that probably your winners and all the listeners could do stuff like that as well.

Christie: I love that idea. How long was it? Was it like a minute? Two minutes? Five minutes?

Dave: Yeah, it was short. The actual way that we did it was we wrote out ... It was about two paragraphs, so the actual ... If I just read it start to finish, it would maybe 30 seconds, and then we read it 10 times in a row. It's sort of that whole learning process, when you write something down, it sticks in your brain better.

Same thing when you record yourself saying this 10 times in a row, that learning process really kicks in. Then, like I said, I just put that on repeat. The whole thing 10 times in a row, that would be five minutes.

Christie: Oh, that is fantastic. I'm definitely stealing that idea. Thank you.

Dave: Hey, Christie, you’ve got a good radio voice, so listening to yourself will be a good-sounding voice in your ears.

Christie: But our voice never sounds good to ourselves.

Dave: Take it from me, you’ve got a good-sounding voice.

Christie: Thank you. Thank you. Just don’t tell me I have a face for radio or I may have to come up to Canada and handcuff you.

Download Christie's Free Gift

Dave: Christie, before we go, you have a free gift that I know my audience is going to go crazy about. It sounds very practical. Can you tell us what this is all about?

Christie: Yes. It is my e-book called The 7 Keys to Creating the Winning Weight Loss Mindset. It goes through the seven keys that I believe are really the things that you need to lose weight, live healthier, live happier, and then be able to maintain your new lifestyle. One of the first keys is identifying your five whys. We sort of went through that exercise earlier. Also in this download is a link to book a free 30-minute coaching call with me.

Dave: Oh, cool.

Christie: Yeah. I love rewarding action, and so for people that download this, go through it, really, really put some time into it, and then let's book a coaching call, my gift to you, and get you started or get you further progressing on your journey.

Dave: That is so cool. Thanks for offering up your time like that. I know how valuable your time is, so that’s amazing. For the listeners, if you go to makeyourbodywork.com/91, I'll have the link there and you can download the e-book and then from there, book your coaching call with Christie. Christie, if people want to connect with you aside from that download, what's the best way to reach you?

Christie: They can reach me via e-mail at Christie C-H-R-I-S-T-I-E @eattrainwin.com, or they can find me on Facebook at Christie Miller's Eat Train Win.

Dave: Cool, perfect. Again, for the listeners, I'll put those links in the show notes so that you can connect with Christie.

Christie, so fun having you on the show. Thanks so much for your time and for everything you shared today.

Christie: You are welcome, and thank you for having me on the show. This was absolutely a pleasure.

Dave: Thanks again, Christie, for joining us on the show and just for all the wisdom you shared with us. Thanks to you, the listener, for tuning in. My call to you, as it often is, is to think back through everything you just heard and identify what was the one thing that Christie brought that really resonated with you. Then even beyond that, okay, what sounded good or what felt good or what sounded smart or wise?

Beyond just identifying that, what are you going to do about it? How are you going to change your life? What's the one step that you're going to take today? Because I'll tell you something. This show, it's all about starting change, starting that change process. I love that you tune in, and if you listen and just enjoy learning, that’s fantastic, but really the goal of the show is to help you start to make changes, so what is that one change that you're going to start with today?

Get Your Copy Of My New Book: “Can’t Lose”

I also want to let you know that I still have copies of my new book, CAN'T LOSE. I'm super excited about this. The feedback has been overwhelming. In that book, we go through a lot of these shifts in our perspective or mental shifts that need to be taken in order to get rid of old habits that we want to get rid of and to adopt new habits that we want to institute in our lives.

If you don’t already have a copy, be sure to go to makeyourbodywork.com/book and you can order your free copy. I just ask you to cover the cost of shipping it to you, but I'll send that out right away. You'll have it very shortly and you can read through each chapter. I'd love to hear from you, same thing, what are you changing in your life based on what you’ve learned from myself and the experts in that book?

That’s it for today's show. Next week I'll be back with another great question, another awesome expert guest. Can't wait to see you here again next week.

Thanks for joining me today!

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