If you grew up in the '80s or '90s, you may be shaking off the impact of diet culture. The messages back then were loud and relentless: Be smaller. Drink diet soda. Avoid fat. Do more cardio.

A whole generation learned to equate thinness with worth. White-knuckling your way through low-calorie diets was the norm if you wanted to lose weight. Is that way of being still lingering around in your head? Let’s be real: That approach doesn’t work.

Most diets don’t last because you lack willpower. They fall apart because they trap your body in a constant state of restriction; physically, mentally, and emotionally. On a diet, you're always thinking about what you can’t have. That kind of pressure breaks most everyone eventually.

A diet you go on is usually the one you go off and that leads to the yo-yo cycle: Weight drops and then rebounds, sometimes even higher. In this case, you're left more frustrated and more disconnected from your body than when you started.

Quick fixes that chase outside approval won’t get you where you want to go. The sustainable path is one based on care and a system that actually fits your life. One you like, believe in, and can stick with, even when things get tough in life, which they inevitably will.

One key to lasting change? Learning to spot eating triggers, those urges that aren’t about real hunger and require a change in response. These triggers are usually driven by stress, boredom, emotions, or habit. Examples:

• You’re not hungry, but rummage in the fridge at 8 PM for a bedtime snack.

• You’re not hungry, but go foraging for snacks after a tense meeting.

That’s not hunger. That’s a trigger. Start to notice when these situations pop up. Are they mucking with your health? Get curious, not judgmental. Then work to respond differently. You don’t need a complete overhaul, just a change in direction.

Tips:

Pause before reacting to eating triggers.
Ask yourself: Am I actually hungry, or just looking for comfort or distraction?
Sometimes a breath, a short walk, or even a journal moment is enough to shift the urge.

Set up your environment.
Don’t keep your biggest trigger foods within reach. Do your grocery shopping when you’re grounded, not when you're depleted or stressed.

Stay ahead of hunger.
Don’t wait until you’re ravenous. Eat balanced meals and regular intervals that give your body what it needs, enough protein, fiber, healthy fats.

The Deeper Truth

We’re constantly sold the idea that we’re not enough. That’s how marketers profit. Not fit enough. Not young enough. Not lean or strong enough. So we’re told to buy this supplement. Try that workout. Chase that body. It’s everywhere. See it for what it is. Nonsense. Fight it. Wanting to feel good in your body is valid but it needs to come from a place of realism, not comparison

Believe:

No one else gets to decide what’s “good enough” for you.
Not the fitness industry.
Not your past self.
Not your family, peers or anyone else you come across!

None of them live in your body. You do.

The only approval that matters is your own.
So if you want to make a change, make it for you.
Because you deserve the best!

Wednesday Whip It

The Three Pillars Program I'm working through posts a MOD (of the day) which are basic meals people are eating. Nothing fancy. My morning MOD:

Plate: 2 eggs, 60 grams fried pepper, a handful of feta, 60 grams avocado Shake: protein powder 1 scoop, 1 cup blueberries and 1 cup unsweetened almond milk

Protein: 39.4 g, Carbohydrates: 33 g, Fat: 26.2 g, Calories: 512

If you want want to make something more elaborate whip up this Simple Sweet Potato Hash:

Ingredients for one person:

• 1/4 lb (113g) sweet potatoes, diced

• 1 tsp olive oil

• 1 cup kale, chopped

• 1/2 bell pepper, diced

• 1/8 red onion, diced

• 1 large egg, scrambled

• 3 oz (85g) cooked salmon, flaked

• 1/4 avocado, sliced

Roast or Sauté the Sweet Potatoes: Heat oil in a large skillet over medium heat. Add sweet potatoes and cook for 10–12 minutes, stirring occasionally, until golden and fork-tender. Season lightly with salt and pepper. Set aside and keep warm.

Sauté the Veggies:
In the same skillet, add a little more oil if needed. Cook onion and bell pepper for 4–5 minutes until softened. Stir in kale and cook until wilted, about 2–3 minutes.

Scramble the Eggs:
Crack eggs into a bowl, whisk with a pinch of salt and pepper. Pour into the skillet with the sautéed veggies. Gently scramble until just set. Remove from heat.

Assemble. Start with a bed of sweet potatoes. Top with the veggie-egg scramble. Add flaked salmon on the side or layered on top. Add fresh avocado slices.

Calories: 497 Protein: 29.8g Carbohydrates: 34.0g Fat: 27.3g

Wednesday WOD👊

5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb