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

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👉 ✌🏼🌱 - Rich This Episode Brought To You By... ON Get 10% off 👉 ROKA Get 20% off 👉 LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: Spotify: Google: Meal Planner: Voicing Change Book: Clips Channel: Newsletter: CONNECT WITH RICH ✩ Website - ​ ✩ Rich Roll Podcast - ✩ Instagram - ✩ Twitter - ✩ Facebook - ✩ Strava - ✩ Memoir: Finding Ultra - ✩ Meals - ​ ✩ Cook - The Plantpower Way - ✩ Italian! - The Plantpower Way: Italia - ✩ Support - FILMED AND EDITED BY BLAKE CURTIS, DAN DRAKE AND MORGAN MCRAE 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 * * * * * NEW TO RICH? 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: I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast