Heavy Brain: how your mind affects your waistline

Heavy Brain: how your mind affects your waistline

Avatar
By Tommy Caldwell
Applying diet and exercise information is not a straightforward process. As human beings, we naturally overeat, snack, and tend toward laziness and distraction. This is not a matter of character. It is a matter of evolution, a toxic modern environment, and the everyday stresses that push to self-medicate with unhealthy behaviors. This is why we fail to apply what we know about diet and exercise- even when taking control of our health is what we most want. If you can understand the underlying motivations behind your most unhealthy behaviors you can begin to apply diet and exercise information,
More places to listen

More places to listen

Myth Busting with Sara- Episode 1
Do you need to drink 8 glasses of water per day? Is steady state cardio essential for fat loss? Will protein make your kidneys explode? This week we change gears and address some popular myths in the health and fitness industry to help you make informed decisions about your personal wellness.
53:15
September 6, 2019
Are your emotions driving your health problems?
Anger, sadness, fear, and disgust are core emotions that are designed to serve us. Once upon a time, that was true. But in the modern world we have become hyper sensitive to emotional triggers and we now live in an environment of unnatural emotional turmoil and exposure. Now we are constantly looking for ways to self-medicate these emotional distresses. Listen in to this episode of the Heavy Brain podcast and learn how the emotions we normalize are driving weight gain and disease.
1:03:48
August 21, 2019
What to do when you're new to fitness (and a deep dive into Sara's fear)
In this episode, Tommy and Sara begin by discussing what the focus should be for someone who is new to fitness. As the conversation runs on it turns into an impromptu therapy session for an ongoing problem Sara has been facing.
1:10:01
August 6, 2019
Social Influence, Social Media, and How the Relationship Determines the 'Addiction'
In this episode. Sara asks Tommy how the social acceptance of a certain behaviour (like the red wine mom's club) affects a person's relationship with that potentially harmful substance. This turns into a lengthy rant about social media, technological distraction, and Tommy's broken dreams of being a broadway singer.
1:05:24
July 25, 2019
What to do when you're emotionally overwhelmed
When the stress, anxiety, anger, sadness, or fear is drowning you, what can you do to get out of the deep emotional hole?
1:00:04
July 19, 2019
Happiness is a carrot on a stick
In this episode, Sara asks Tommy how the average person can achieve happiness. Tommy's answer? Happiness is a bad emotional goal to set for yourself. Why is that the case, and what should you aim for instead?
56:09
July 10, 2019
How to make healthy habits and routines stick
Some of us are very orderly. Some of us are very chaotic. Few of us have found that beautiful middle ground where we are routine enough to take care of our body and mind while being flexible enough to adapt and go with the flow. In this episode, Sara asks Tommy about all things habit and routine.
51:02
June 27, 2019
Sleep, Stress, and Social Networks
In this episode, Sara asks Tommy about the importance of sleep. This conversation quickly evolves into a deeper dive about the rumination and anxieties that make it difficult to shut off our minds.
1:02:20
June 2, 2019
You Don't Need Another 'Diet'
Tommy gets fired up when Sara asks him about popular modern dietary trends. If you have been wondering about keto, paleo, vegan, and even carnivore diets, don't miss this episode.
1:12:07
May 24, 2019
How to Aid in the Suffering of Others
In this episode, Sara asks Tommy how to approach those closest to us who may be in the depths of emotional suffering. Along the way, Tommy suggests an inward journey that might help us just as much (or more) than those around us who are suffering.
1:16:36
May 17, 2019
The Over-scheduled Adult and the 'Yes' person
In this episode, Sara begins by asking Tommy about how parents should deal with the stress and anxiety of scheduling their children. Tommy turns the question around and asks why we, as adults, need to be constantly distracted with our own over-scheduling.
45:11
May 10, 2019
What is beneath the fear of aging?
In this episode, Sara poses a question to Tommy about the fear of aging. Tommy suggests that the anti-aging procedures we seek out in order to battle our aging bodies is just an inappropriate solution for a deeper, unaddressed emotional issue.
45:46
May 3, 2019
How to Master the Inner Critic
In this episode, Sara asks Tommy how to deal with the 'inner critic' and gets more than she bargained for when she takes her own inward journey to answer the question.
53:18
April 25, 2019
Summarizing the Heavy Brain Barriers
In this episode, Tommy discusses how the Heavy Brain barriers interact and 'feed off of' each other to make diet and exercise interventions nearly impossible to implement in the long-term. He also gives a key summary of each so listeners know what the essential takeaway of each barrier should be.
23:08
April 5, 2019
AMA # 3
Questions asked/answered in this episode (in order) Yesterday I noticed a group of girls who were looking at me and  I heard them laughing and and pointing in my direction. I felt down to say the least and immediately wanted to turn to food. I staved it off for a bit, but in the end I eventually succumbed to the need to eat. What can I do in situations like these so I don’t need to eat away my sadness? * I have super healthy evening meals but always eat crap during the day. My dinner is always well formulated with good choices and portion control isn’t an issue at that time. But during the day I’m always snacking and eating- usually foods that are not great choices. How can I break this daytime eating habit? * A few years back I went on a very restricted diet. It worked well and I lost a lot of weight. Now I have gained most of the weight back and  cannot seem to stop binge eating. I can go from eating thousands of calories one day to working out extra hard and not eating at all the next. How can I stop this cycle? * Is there anything to the idea of controlling your eating with  limited food choices? I find that, for example, when I'm only eating stuff like soups, broth, salad, and some meats  that I don't binge, I love food and I feel like  variety might be an important thing. I’m just wondering if there is anything to that. * How do I stop thinking about food all day long? I think about what I’m going to eat today, and some days I even think about what I am going to have tomorrow and the next day. I binge every day. While I’m eating, I’m in heaven. Then when I stop, I’m in hell. Why can’t I stop obsessing over food?
32:37
April 2, 2019
The Trauma We Ignore
Tommy uses a combination of historical data and his own personal experiences to shed light on the trauma that we all have and all ignore.
37:53
December 7, 2018
Confessions of a Fast Food Addict- Pt.2
In part 2 of this powerful episode Tommy continues his conversation with a former fast food addict who has taken full control of her health.
1:08:12
November 24, 2018
Confessions of a Fast Food Addict- Part 1
Tommy sits down with one of his coaching clients to discuss how she successfully overcame her severe addiction to fast food.
1:43:32
November 23, 2018
My Story: Reflections and Insights
In the follow up to Tommy's story he expands on some of the key points of his experience in order to go deeper into self-help strategies related to his own life.
25:59
November 22, 2018
My Story: Disordered Eating, Hedonic Exercising, Stress, Anxiety, and Self Worth
In this episode, Tommy gives the 'coles notes' of his past and how negative early experiences lead him into his own disordered eating and exercise relationship.
29:44
November 16, 2018
My Interview with The Improvement Project
Heavy Brain was the book of the month for the ladies at the Improvement Project, so this is an interview I did with Dr.Peggy Malone about all things fitness psychology. Enjoy!
59:41
October 19, 2018
AMA #2 (Ask Me Anything)
In this AMA Tommy answers: Do you need to count calories/macros to lose fat? Is there a 'best time of day' to exercise? Is there a specific balance of cardio vs strength training I should aim for? What is a good balance of intermittent fasting with fasted workouts? Are there supplements I should be taking? What do you do about sauces and marinades etc? Does washing your produce with vinegar and baking soda remove pesticides? Is saturated fat bad for my health? What does Tommy eat every day?
33:09
October 10, 2018
The Five Fitness Factors Pt.6- Where to go from here
In this episode Tommy delivers key action steps that listeners can start taking in order to live a better life and solve the five fitness factors.
38:58
October 4, 2018
The Five Fitness Factors Pt5- Biological/Genetic Factors
In the last episode of the five part series Tommy discusses the biological factors (both genetic and environmentally driven) that can result in health issues.
37:05
September 21, 2018
The Five Fitness Factors Pt4- Proximal Environmental Factors
How do things like plate size, background noise, and smart marketing affect the kind and amount of food we eat?
45:36
September 6, 2018
The Five Fitness Factors Pt 3- The Global Environment
In part 3 of the five fitness factors series, Tommy discusses the impact of the food industry, and our social/societal environment in our health.
30:05
August 22, 2018
The Five Fitness Factors Part 2- Stress and Coping
In part 2 of this series Tommy discusses the connection between adverse life experiences, unmanaged emotions, and our drive to self-medicate with food, alcohol, technological distraction, and lazyness.
26:20
August 3, 2018
The Five Fitness Factors Part 1- Our Primal Drivers
In part 1 of the Five Fitness Factors series Tommy discusses why we have an innate drive to consume sugar, fat, and be lazy.
27:46
July 25, 2018
The Five Fitness Factors Intro
In this episode Tommy introduces listeners to the concept of the five fitness factors that must be understood and considered when making long-term changes to our health and fitness.
19:40
July 25, 2018
AMA #1 (Ask Me Anything)
Questions answered in this Q and A What is my daily routine? What emotional eating issues do I struggle from? What are my Top 5 books for improved health? What to do if meditation/mindfulness doesn't work for you? Why is it important to understand the roots of your emotional drivers? What are some simple strategies for late night snacking? How can I minimize the damage of snacking/overeating?
49:41
June 14, 2018
Why flexibility is the key to long term health success
Piggybacking on last week's episode Tommy elaborates on how to become a more 'flexible' person in order to avoid failure and increase fitness results over time.
26:14
June 3, 2018
Order, Chaos, and Your Health
In this episode Tommy discusses the concept of 'order and chaos' including how living to close to either leads to health issues while finding balance leads to health success. Tommy has also included the original Tedx Talk by Jordan B Peterson that inspired this line of thinking.
33:00
May 24, 2018
Core Beliefs, Automatic Thoughts, & Critical Language
In this episode, Tommy discusses the roots of our most negative thinking patterns and the internal language we use that leads to self-sabotage in our pursuit of peak physical health.
29:27
May 13, 2018
Hedonic Eating and Obsessive Exercise
In this episode Tommy discusses the motivations for eating that lead us into weight issues and how even the most 'healthy' individuals will try to out exercise hedonic eating patterns while facing emotional distress.
33:57
May 2, 2018
How past experiences hurt our future health- Part 2
In this second episode of 2 part series Tommy discusses how to begin assessing and correcting the roots of your most unhealthy emotionally driven behaviors.
29:25
April 19, 2018
How past experiences hurt our future health (Pt 1)
In this two-part episode Tommy discusses how adverse life experiences can lead us to health struggles well into adulthood. In part 1 Tommy throroughly discusses this concept, and in part 2 Tommy delivers the solution to the problem.
34:12
April 6, 2018
Why Good Health is Abnormal: The Primal Conflict
In this episode Tommy discusses the first pillar of the Heavy Brain Process and Solution: the Primal Conflict.
30:26
March 29, 2018
Food addiction
In this episode Tommy discusses what food addiction is, how it plays out in our lives, and how we can begin taking control of our food addictions for better health.
30:14
March 22, 2018
Why Diet and Exercise Centricity doesn't = results
In this episode, Tommy discusses why diet and exercise centricity is a poor strategy for solving our often complex health issues and how you can identify where your focus needs to shift in order to see long-term success.
16:13
March 16, 2018
Heavy Brain Barriers- The real reason you struggle with your health
In this episode, Tommy discusses the very basics of the Heavy Brain barriers, how they interact with each other, and key takeaways that will help you create a better life for yourself.
23:08
March 15, 2018
Intro: What is the 'Heavy Brain' Podcast?
Tommy kicks off the Heavy Brain podcast with an intro episode. In this episode, Tommy tells you what the podcast is all about, what you will learn, why you need to learn it, and what the general episode format will be.
12:29
March 14, 2018
Make your own podcast for free with Anchor!