Brain Boss - Losing Weight Is An Inside Job

Jen Pillipow, Certified Positive Psychology Coach


This podcast was designed to share practical BRAIN tools for sustainable weight loss and provide the missing link between diet and exercise.

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EP 39: 25 allowed urges (aka 2 months) to freedom

58:43 | Jan 28th

When I ask my 2 year-old, "what time is it?" he says, "6 minutes".When I ask my clients and students how long it took them to get true freedom from a craving they answer in "allowed urges" as a measure of time.I love this.Listen in on this weeks' epi...Show More

EP 38: A Weekend / Snow Day Strategy

48:20 | Jan 21st

Do you have extra "treats" on the weekends or on a "snow day" that tend to unravel all the progress you made during the week? Listen in while I walk Loretta through a new strategy to help overcome old sabotaging habits.Also - if you are interested in...Show More

EP 37: How do I know if I'm resisting or allowing an urge?

55:28 | Jan 14th

If you love the concept of how allowing urges can decrease desire, cure cravings, and help you achieve effortless and sustainable weight loss, but you're confused about how to do it, you'll love this episode.I have a conversation with Carole, a podca...Show More

EP 36: Your Post-Holiday Craving Strategy

28:54 | Jan 7th

If you overate or overdrank (or both!) over the last few weeks and you're trying to get back on track but the cravings are driving you crazy - this Strategy is for you!In less than 30 minutes, you'll learn:What triggers or "cues" your cravingSpecific...Show More

EP 35: Client Success Story - Jennifer

43:04 | Dec 31st, 2018

If you have limiting beliefs that you can't lose weight because:-your job requires you to entertain clients frequently-your partner brings home wine / chips / treats on the regular-you think in "all-or-nothing terms"-you think you have to suffer to l...Show More

EP 34: Abstain or Moderate?

19:58 | Dec 24th, 2018

In this week's episode I reference Gretchen Rubin, a habits and happiness expert, and her research on abstaining and moderating. This is an important episode because many of us assume we should "abstain" from certain foods while we "diet". But what I...Show More

EP 33: Eliminate Cravings by Rewiring Your Brain

26:20 | Dec 17th, 2018

In this week's episode I go through 3 steps to put you in control of eliminating cravings - in a healthy, sustainable, brain re-wiring kind of way. Resources and further reading:Atomic Habits by James ClearHappier Podcast - Gretchen RubinYou are Not ...Show More

EP 32: Positive psychology help with weight loss Part II

30:26 | Dec 10th, 2018

As a follow up to the last episode I go into the strategies around 2 particular happiness boosters and how they relate to improving our weight loss journey.

EP 31: Positive Psychology help with weight loss

19:03 | Dec 3rd, 2018

In this week's episode I'm building on the happiness set point concept and weaving in the concept that weight loss isn't what makes us unhappy, but it's a symptom thereof. In order to address the symptom, we need to dig deeper and understand the unde...Show More

EP 30: Happiness Set Point

22:59 | Nov 26th, 2018

In this episode I talk about perspective, fear, and skepticism. I understand how shifting your mindset can sound too hard, too much effort AND / OR too easy to work. I share some research behind why it works and how we don't have to let emotions li...Show More

EP 29: Sneaky Deprivation & Sabotage

27:20 | Nov 19th, 2018

Today we talk about how suppressing an emotion like deprivation can lead you to sabotage in "healthy" ways. A little too much peanut butter, a few too many (handfuls) of raw almonds, sneaking extra bites while cooking or cleaning up after More

EP 28: An Assignment

15:05 | Nov 12th, 2018

"My goal for 2018 is to accomplish the goals of 2017, which I should have done in 2016 because I promised them in 2014 and planned them in 2013."Instead of waiting for January 2019 to get back to our weight loss goal let's recommit now - but nothing ...Show More

EP #27: What are you getting good at?

18:54 | Nov 5th, 2018

Commitment Secrets Update!Sign up for the FREE ONLINE CLASS: November 6, 7, or 8 @ 9am PT/12pm ET HEREToday on the podcast we take a look at skill building – how we are often doing this even when we don’t mean to (I was a pro at eating mixed nuts at ...Show More

EP 26: Authenticity

20:25 | Oct 29th, 2018

Every day we are faced with opportunities to move closer to our authentic selves, or further away. The choice is always ours; but it starts with self awareness. In this week's episode we talk about what it means to step into our authentic selves and ...Show More

EP 25: Who are you identifying as?

24:18 | Oct 22nd, 2018

Who are you identifying as? "I'm the type of person that can't say no to sugar or wine". OR "I'm the type of person that sometimes says no".?And when you experience a setback - when you eat more than you wanted, or you miss a workout - do you think y...Show More

Episode 24: An Interview: Bevan James Eyles

39:17 | Oct 15th, 2018

In this week's episode I chat with Bevan James Eyles – a husband, a father, and someone who has dedicated his life to inspiring others to discover their lifetime love of fitness.He represents one of the world’s biggest fitness companies, Les Mills, h...Show More

Episode 23: How your Heart Creates Emotion (Hint: Gratitude)

16:03 | Oct 8th, 2018

Happy Thanksgiving to my fellow Canadians!Whether you already have a gratitude practice in place, or you’ve been resisting because it seems like it can’t actually make that much of a difference, listen up.I'm excited to share research from HeartMath....Show More

Episode 22: New Way to Set Goals: Part II

23:32 | Oct 1st, 2018

In last week's episode we talked about how weight loss goals need a different formula than other goals in our life. Because unlike other goals that get "completed", your weight loss goal can't "complete". The same journey that got you there needs to ...Show More

Episode 21: The New Way to Set Goals (esp. for weight loss)

14:48 | Sep 24th, 2018

I bet you are really good at setting goals AND achieving them.....I bet you've run marathons / half marathons / 10 km's / triathlons.....I bet you've graduated university, and been promoted at work more than once......So why is your weight loss goal ...Show More

EP 20: 9 Lessons Learned from my Weight Loss Journey

31:36 | Sep 17th, 2018

I often talk about how important the weight loss journey is and one of the reasons is the lessons you get to learn along the way. In this episode I talk about 9 of the valuable lessons I learned on my journey.It's less about achieving a number on the...Show More

EP 19: Building Self Trust

19:44 | Sep 10th, 2018

Do you trust yourself around food? Can you keep chocolate in the house? Can you go to social events without going overboard or losing control?For some people it comes natural. For me – not so much! If you are like me, you’ll appreciate this episode w...Show More

Constraints are not the enemy

15:55 | Sep 3rd, 2018

What does Dr. Seuss have to do with weight loss? Turns out he is a prime example of how constraints work in our favor. This episode also introduces the concept of cognitive distortions and how they disrupt our weight loss goals - and how to overcome ...Show More

Episode 17: Deprivation is Optional

22:56 | Aug 27th, 2018

In this weeks’ episode I break down how goal-focused, high performers sometimes overuse food and alcohol as their “fun” (I should know – I’ve been there).I offer a mindset shift to help you feel empowered instead of trapped – and a way to stop delayi...Show More

Episode 16: Why & HOW I Quit my Snacking Addiction

25:21 | Aug 20th, 2018

If you’ve ever wondered if you should be eating every 2 hours (or not), this episode is for you! I talk about what happens physically in our bodies when we do snack, and how to break the habit if you want to stop.Learn how to become a fat burning, em...Show More

Episode 15: Your Vacation Strategy

22:37 | Aug 13th, 2018

Have a vacation coming up? This is for you!This episode is inspired by one of the ladies in my Commitment Secrets online program. She asked “How do you handle vacations? I just started seeing real consistent progress, now I have a holiday and I don’t...Show More

Episode 14: Skill-building Tool: the RESET

16:32 | Aug 6th, 2018

Have you ever been “good” all day, only to overeat at dinner, then think “I might as well keep going, the day is ruined now anyway”?Have you ever eaten off plan and it took you days to get back on track?Maybe this happens every Friday night and you g...Show More

Episode 13: Self Sabotage - the SWAP

17:38 | Jul 30th, 2018

Do you self-sabotage your weight loss efforts? I view self-sabotage as a band-aid for uncomfortable moments in our lives.Although it may solve an immediate problem of anxiousness, boredom, or stress, it creates problems on the back end: it interferes...Show More

Episode 12: Client Success Story - Candice!

46:33 | Jul 23rd, 2018

This is a very special episode where I interview my client Candice at the end of her time working one-on-one with me. She shares how she overcame frustration, confusion, and a fear of the scale in 8 short weeks. Not only did she shift her mindset wit...Show More

Episode 11: Limiting Beliefs (Being vs Doing)

20:05 | Jul 16th, 2018

Today’s Brain Boss episode covers 2 areas I feel are so important with making changes and losing weight in a sustainable way:#1 is the difference between Being vs. Doing – and what I mean by that is really creating change from the inside out (your Be...Show More

Bonus Episode 1: Free upcoming online classes

05:17 | Jul 13th, 2018

Want to join one of my FREE online classes to learn how you can stop feeling deprived, stop self-sabotaging, stop working out harder, and lose weight in a sustainable way?Where previous participants have said versions of: “I’ve never put these tools ...Show More

Episode 10: What to do in SOCIAL situations (listener Q&A)

24:42 | Jul 9th, 2018

Today on the podcast I’m answering a listener question from Kelley about how to handle social situations when you love good wine and good food, but it leads to sabotage.I offer her 2 tools to practice, how relying on willpower just increases desire a...Show More

Episode 9: Values Part II of II

28:06 | Jul 2nd, 2018

After Values Part I, you know what values are and how they relate to weight loss. The deeper level is to ensure we are building values from an intrinsic place, not from external pressures, and how to make sure our values don’t become rigid rules.To a...Show More

Episode 8: Values Part I of II

17:18 | Jun 25th, 2018

If you’ve got diet fatigue – if you’ve spent years (decades even!), trying to eat less, move more, quit sugar, quit flour, and your weight has been up and down, you may just need to regain a sense of meaning and purpose for your goal. On today’s epis...Show More

Episode 7: "Surf the wave" How to Stop Grabbing Handfuls of Trail Mix

11:54 | Jun 18th, 2018

Today on Brain Boss I talk about what it means to “surf the wave”, and how that keeps you from sabotaging your good intentions.This episode is perfect for you if you want to stop grabbing handfuls of trail mix or cereal throughout the day because you...Show More

Episode 6: Food Has 1 Job

21:08 | Jun 11th, 2018

Today on Brain Boss I talk about the 3 overarching categories of why we sabotage and how to overcome them.This episode is perfect for you if:·     You experience cravings·     Eat when you are tired / stressed / restless·     Eat out of habit, not ac...Show More

Episode 5: Weight Loss Industry is Backwards

14:19 | Jun 4th, 2018

Today on Brain Boss I hypothesize that we’re approaching weight loss backwards and provide you with an alternative mindset. You'll also hear a bit of my story as I tried this new weight loss approach (it worked!).This episode is perfect for you if:· ...Show More

Episode 4: All-or-nothing mindset is sabotaging your results

15:40 | May 28th, 2018

Today on Brain Boss I talk about having an all-or-nothing mindset and why perfectionism sabotages our weight loss goals. I provide 2 tools: How to interrupt the cycle of eating when you aren’t hungry (stop mindless snacking) What to do if you do sabo...Show More

Episode 3: How To Rewire Your Brain To Stop Self Sabotage

20:15 | May 21st, 2018

Today on Brain Boss I’m sharing one of the pillar BRAIN TOOLS I teach my clients to put a stop to self-sabotage. If you only practice 1 tool I teach, let it be this one. It gets to the core of any problem, providing an antidote, not just a band-aid. ...Show More

Episode 2: Why You Need To Fail

11:31 | May 15th, 2018

This week we are talking about why failure is important and why it’s required for sustainable weight loss.

Episode 1: Brain Boss Introduction

09:16 | May 15th, 2018

This EP talks about what Brain Boss is, who I am, and what to expect!