The 90 Second Rule

Summary

In this video, the speaker shares the transformative '90C rule' that helped them overcome binge eating and lose 20 kilos. After struggling with various diets and seeking professional help, they discovered the key to lasting change lies in controlling mindset, emotions, and impulses. The 90C rule involves pausing for 90 seconds before acting on food urges, allowing the brain to shift from impulsive to intentional decision-making. By practicing this rule and building mental resilience, viewers can break free from the binge-restrict cycle, develop a healthier relationship with food, and achieve sustainable weight loss.

Takeaways

• 😀 The 92 rule helped the speaker lose 20 kilos and break the binge-restrict cycle.
• 😀 Traditional diets like keto, Atkins, or low carb may not work long-term and can lead to frustration.
• 😀 Healing your relationship with food is key to overcoming binge eating and achieving weight loss.
• 😀 Three essential components to overcoming binge eating: a proper food approach, mental resilience, and emotional management.
• 😀 The 90C Rule is a powerful technique: wait 90 seconds when you feel the urge to binge, allowing your prefrontal cortex (parent brain) to regain control.
• 😀 The prefrontal cortex helps with intentional decisions, while the limbic system (toddler brain) drives impulsive urges for instant gratification.
• 😀 Waiting 90 seconds interrupts the impulse to binge, giving the rational brain time to switch on and make better decisions.
• 😀 Practicing the 90C Rule can help you break free from food obsession and make food decisions aligned with your goals.
• 😀 The 90C Rule is not a one-time solution, but a technique that, when practiced regularly, builds mental resilience and reduces cravings.
• 😀 The ultimate goal is to create automatic habits that reduce binge urges, helping you become more intuitive with eating and reclaim your health.
• 😀 The speaker offers a free 30-minute call to help you create a personalized plan to break the binge-restrict cycle and start living food-free.

Q & A

What is the 90c rule mentioned in the video?

The 90c rule is a strategy to control food urges. When you feel an urge to binge, you wait for 90 seconds before making any decisions. This pause allows the rational, 'parent brain' to take over, helping you make intentional, mindful choices rather than reacting impulsively.

How did the speaker lose 20 kilos?

The speaker lost 20 kilos by breaking the binge-restrict cycle and addressing the root causes of binge eating, particularly through mindset and behavior changes, rather than relying on extreme diets or weight loss surgery.

What is the importance of controlling your mindset when trying to lose weight?

Controlling your mindset is crucial because it helps you manage food-related impulses and emotions, preventing the cycle of bingeing and restricting. Building mental resilience allows you to make better decisions and move away from food obsession.

Why is it important to wait 90 seconds when you have an urge to binge?

Waiting for 90 seconds helps you shift from the 'toddler brain' (impulsive and emotional) to the 'parent brain' (rational and intentional). This pause allows you to make more thoughtful decisions and reduces the likelihood of impulsively bingeing.

What is the 'toddler brain' in the context of binge eating?

The 'toddler brain' refers to the part of your brain that seeks instant gratification and is driven by emotions. It impulsively plans food binges and doesn't think about long-term consequences. This part of the brain is active when you're feeling anxious, stressed, or overwhelmed.

How does the 'parent brain' help with binge eating?

The 'parent brain' is the rational, decision-making part of your brain. When you pause for 90 seconds and ask yourself the right questions, you activate this part of your brain, helping you make healthier, more intentional choices that support your long-term goals.

What are the three key things needed to eradicate binge eating?

The three key things to eradicate binge eating are: 1) a proper food approach, 2) mental resilience to change your mindset and build healthier food guidelines, and 3) the ability to manage your emotions without resorting to food for comfort.

How can emotional triggers influence binge eating?

Emotional triggers such as anxiety, stress, or overwhelm can cause an immediate urge to binge. These emotions often lead to food thoughts and cravings, which is why emotional management is a key part of overcoming binge eating.

What does the speaker mean by 'food freedom'?

'Food freedom' refers to the ability to enjoy food without obsession or restriction. It’s about learning to make conscious, mindful decisions about what to eat, rather than relying on extreme rules or dieting strategies. It includes the ability to say yes to foods like donuts, but also knowing when and how to say no without guilt.

What does the speaker offer at the end of the video?

At the end of the video, the speaker offers a free 30-minute consultation call to help viewers map out a plan for overcoming binge eating and losing weight, based on the strategies discussed in the video.