Defeat Your Cravings: Interview with Dr Glenn Livingston, Ph.D.

Dr Glenn Livingston, Ph.D. was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own clients AND a self-funded research program with more than 40,000 participants.  He earned his Ph.D. is in psychology from Yeshiva University in 1991.

To learn more about Dr Livingston and to get a free copy of his latest e-book and other free giveaways, see defeatyourcravings.com

Overcoming Food Cravings Effectively
Glenn discussed his new book, "Defeat Your Cravings," which builds on his previous work on food cravings and addiction. He explained that his first book challenged common myths about food cravings and introduced techniques for identifying and disempowering cognitive excuses for overeating. Glenn shared that his methods were effective for many clients, reducing overeating by about 90% initially, but noted that this success rate dropped to around 55% when followed up after six months to a year. He attributed this decline to clients who stopped using the techniques, highlighting the importance of consistent practice for long-term success.

Understanding Brain's Role in Eating
Glenn discussed his research on why people abandon healthy eating habits, identifying a pattern he calls the "screw-it-just-do-it" response which often precedes organismic distress due to poor self-regulation and inadequate nutrition. He explained that the brain has two parts - primitive survival mechanisms and the neocortex - and when the lower brain perceives an emergency, it can override the upper brain's rational thinking. Glenn shared that this understanding led him to rewrite his book "The Feature Cravings" to include these insights, as he felt the original book focused too much on what people want to do rather than what they need to do.

Causes and Strategies of Overeating
Glenn discussed the underlying causes of overeating and weight gain, highlighting inadequate nutrition as the most frequent issue, particularly among those who think they know adequate nutrition. He emphasized the importance of sustainable weight loss, recommending a gradual approach of about a pound a week rather than extreme calorie restriction, which can trigger binge eating. Glenn also mentioned that making too many daily decisions, such as managing family schedules, can contribute to overeating. He advised flooding the body with regular nutrition at a slight caloric deficit as a healthier approach to weight loss.

Decision Fatigue and Well-being Strategies
Glenn discussed the importance of making good decisions throughout the day and the need for breaks to avoid decision fatigue. He highlighted three common culprits for poor decision-making: constant input, loneliness, and lack of sleep. Glenn suggested strategies to combat loneliness, such as maintaining a social network, and offered advice on improving sleep quality, including creating a dedicated sleep environment and establishing a decompression routine. Lauren noted that Glenn's insights align with the idea that addressing non-weight-related needs is crucial for successful weight loss.

Healthy Eating and Habit Transformation
Glenn and Lauren discussed strategies for healthy eating and weight management, emphasizing the importance of self-care, self-regulation, and building healthy habits rather than focusing solely on weight loss. Glenn explained the concept of identity transformation, where individuals can adopt new habits by gradually incorporating small, manageable rules, such as putting a fork down between bites, rather than making drastic lifestyle changes. He highlighted the psychological principle of operant conditioning, where panic-driven dieting often leads to binge eating, and suggested that shifting focus away from weight loss and instead focusing on building character and discipline can lead to more sustainable results.

Success Strategies and Resilience
Glenn discussed strategies for developing successful habits, emphasizing the importance of collecting evidence of success and reframing setbacks as opportunities for growth rather than reasons to give up. He explained that perfectionism can be a useful mindset when aiming for a goal, but forgiveness is necessary when mistakes occur. Glenn also highlighted the importance of resilience in achieving long-term goals, noting that people who successfully maintain weight loss have typically made multiple attempts. He suggested that focusing on the joy of achieving a goal, rather than the act of achieving it, can help reduce obsession with the process.

Craving Extinction Strategies
Glenn discussed strategies for overcoming cravings, explaining that it takes 30-45 exposures to extinguish them and describing the "extinction burst" phenomenon where cravings temporarily increase before diminishing. He emphasized the importance of setting clear rules around food consumption and maintaining self-regulation through proper nutrition, sleep, and hydration during the craving extinction process. Glenn also shared his experience with overcoming a 40-year battle with overeating and encouraged listeners that it's never too late to make positive changes, offering free resources at DefeatYourCravings.com including a copy of his latest book, coaching examples, and food plan templates.