On Apple Podcasts
On Spotify
On YouTube
Episode Description (from Andrew Coates)
JJosh Hillis returns with more of his eating skills mastery and shares thoughts on:
-The sheer number of holidays and special occasions that end up justifying off track eating behaviour
-How to approach special occasions without falling off track
-Understanding the skill of being able to notice when you’re full and stop
-Understanding the skill of being willing to sit with the feeling of wanting more
-Understanding the skill of managing the disappointment when a meal ends
-Why pre-deciding your choices is powerful
-Eating within your core values
-Can you eat takeout and meet your nutritional goals
-The challenge of keeping promises to ourselves
-Recognizing the power of your narratives in your eating behaviour
-And much more
IG: @joshuahillis
CHAPTERS
01:07 Special Occasions Add Up
02:02 Sitting With Wanting More
04:34 Chips Buffet Thanksgiving
06:44 Big Plate Then Wait
10:21 Sensory Specific Satiety
13:56 Values Over Rules
18:22 Ad Break Macros App
19:26 Social Eating Belonging
24:10 Food Quality Mythology
26:58 Weekend Obstacle Planning
30:25 Riding Out Cravings
31:43 Values Over Numbing
32:34 Stress Is Part of Love
36:12 Choosing When to Cope
38:35 Main Character Pressure
40:28 Why Food Works Fast
42:37 Three Types of Self Care
45:02 Type A Recovery Rituals
48:42 No Phone Space
50:00 Takeout Without Tracking
53:05 Mindful Treat Limits
SUPPORT THE SHOW
If this episode helped you navigate holidays or special occasions more confidently, you can support the show by:
• Subscribing and checking out more episodes
• Sharing it on social media (tag me — I’ll respond)
• Sending it to someone who struggles with nutrition during events
FOLLOW ANDREW COATES
Instagram: @andrewcoatesfitness
PARTNERS AND RESOURCES
RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates
Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup you’ll be asked “How did you hear about us?”
Type in: ANDREW
KNKG Bags (15% off)
https://www.knkg.com/Andrew59676
Versa Gripps (discount link)
https://www.versagripps.com/andrewcoates
TRAINHEROIC – FREE 90-Day Trial (2 steps)
Go to https://www.trainheroic.com/liftfree
Reply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you