TAKING ACTION: ✅ Do you find yourself struggling more on the weekends? After reading today’s post, does the idea of “conditioned reinforcement” make sense? Share your thoughts below today! What I want to stress today is that if you’re used to losing control on the weekends, there is a likely reason why ⬇️ 👉Besides the fact that your “splurges” taste good and cause major dopamine surges, it’s also true that you’ve trained your brain to crave junk food (or splurge) at certain times. This is called “conditioned reinforcement”. It’s how habits form, essentially. You eat good food at a certain time each day (or week). Your dopamine spikes, and you relate that feel-good feeling to a time and/or place. When that time and/or place rolls around again, your brain craves “that good food” again. It’s actually not the food it craves, but rather a feeling you had. If you struggle on the weekends, you should at least consider if this is the reason why—and if it is, you know what you have to do—you have to retrain your brain. 💯 I know, I know. It doesn’t sound fun. But it’s totally doable once you’re aware of what’s happening, and even better—it’s totally worth it! We’ll continue this conversation in the coming weeks, and it’s going to be highly valuable information for you to learn! When you change your brain, you change your life! 🔥

TAKING ACTION: ✅ Read the post below and comment FRESH START if you’re ready to take advantage (and do the work) of this time of year! Okay, okay. I know what you’re all wondering… How long does the honeymoon phase last? 🌙 What you really want to know is how long you have to ride this natural high. How long is your brain going to play in your favor due to these feel-good chemicals and hormones that are often present during the new year season? The answer is different for everyone, but the average is between 2 and 3 weeks. We’ll get a little more specific next week, but for today, the answer is that the honeymoon phase typically lasts 14-21 days for most. (So, rest easy—your brain is still working in your favor this week! 😅) It’s important to note that your specific honeymoon phase will last longer—when you support it. You can extend it longer when you also do the work. This is because your eating habits, as well as your exercise habits, absolutely affect your dopamine, serotonin, and hormones! If you read yesterday’s article about the power of the “fresh start effect”, you already know things are naturally occurring to make this time super special. Now, if you take advantage of it and do the work, your results (and your motivation!) will increase! 💯 I can’t be sure, but it seems like a good time to focus on what you want the most. Everything is working in your favor right now. 💯

✅ What nutrient-rich food did you prioritize today (colorful veggies, quality protein, minerals, etc.)? ✅ Share your favorite meal or snack from today and tell us why it made you feel good 🍽️ We’re talking about the honeymoon phase this week in our small group—and we’ll dive deeper into that tomorrow—but since it’s Recipe Tuesday, I want to zoom in on why we focus on nutrients instead of calories! Let’s look at two people both eating 1,600 calories in a day: 🚫 Person One: Calories come mostly from ultra-processed foods, refined sugars, and industrial oils → Low vitamins, minerals, fiber, and amino acids → Blood sugar swings, cravings, inflammation, and fatigue ✅ Person Two: Calories come from whole, nutrient-dense foods → Adequate protein for tissue repair → Fiber for gut health and hormone balance → Minerals like magnesium, zinc, iron, and potassium → Vitamins that support energy, detox, and metabolism Same calories. Very different biological outcome. When people only focus on calories, they often miss what actually runs the body: 🧠 Micronutrients for brain and nervous system health 🦠 Fiber and phytonutrients for gut and hormone balance 🔥 Amino acids and minerals for metabolism and recovery That’s why we don’t obsess over numbers here. We prioritize food quality, nutrient density, and how your body responds. Although we don’t count macros and calories, here are still some good recipes for you to try: 25+ Macro-Friendly Recipes {500 cals or less!} - Slender Kitchen As we step into a brand new year—and ride that fresh start energy—this is your reminder: 👉 Focus on feeding your cells, not restricting your plate. 👉 Nourishment first. Results follow. 💫

“Games are lost and won in your mind as much as they are on the field.” ~Carl Deuke TAKING ACTION: ✅ I want to hear from everyone today! Share your weekly wins below, and if time permits, encourage the person who comments above you today! 🎉 We are five days into the honeymoon phase, and if I had to guess—you all have wins this week! 🎉 Feel-good chemicals and endorphins are high. Motivation is high. The honeymoon phase creates the perfect cocktail for creating wins! 🙌 Creating wins isn’t the only important step, however. It’s just as important to celebrate them consistently because guess what? ⬇️ Celebrating your wins also increases your feel-good chemicals (something we’ve talked a lot about this week). When your dopamine is high, you’re typically motivated to keep going. I don’t know about you, but I want all the dopamine I can get; therefore, I’m celebrating myself today, along with celebrating YOU! 🎉 Let’s hear ‘em all, friends! No holding back! ❤️

I saw this and I thought it was encouraging.