Phase 1: Planning Your Shift
What is the issue?
Many of us approach weight loss focusing solely on diet and exercise, overlooking a crucial factor: our minds. The way our brains function plays a significant role in our eating habits, cravings, and ability to make lasting changes. Without understanding how our minds work in relation to appetite and eating behaviours, we may find ourselves struggling to achieve sustainable weight loss.
What do you think?
Reflect on your past experiences with weight loss and stress management. Have you noticed how different mental states affect your eating habits? How do you typically respond to stress, and how does this impact your food choices? Consider jotting down in your Captain's Log:
A time when you felt particularly balanced and in control of your eating habits.
A situation where stress influenced your food choices, either positively or negatively.
What else would be good to know?
Let's explore some basic "brain notes" that will help us navigate our weight loss journey more effectively. Our brains are complex and multifaceted, with different areas working together to influence our behaviours and decisions. For The Shift, you should think about four states of mind
The Above-Water Mind and Below-Water Mind
Understanding these different aspects of our brain helps us recognize that both play important roles in our daily lives and our weight loss journey. The Above Water mind is our pre-frontal cortex. You don’t need to worry about the neuroanatomy here. You can be more interested in what these four mind states do when it comes to appetite and emotional regulation.
Blue Mind and Red Mind:
Understanding these different aspects of our brain helps us recognize that both play important roles in our daily lives and our weight loss journey.
Now, let’s discuss two important mental states that affect our overall well-being and can influence our behaviours. The concept of “Blue Mind” was developed by marine biologist Dr. Wallace J. Nichols, who explored the cognitive and emotional benefits of water environments on human well-being. You can learn more about the relationship between Blue Mind and water here.
Blue Mind vs. Red Mind
It is important to note that neither state is inherently “good” or “bad”. Both serve important functions in our lives. Red Mind helps us respond to challenges and meet deadlines, while Blue Mind allows for rest, recovery and reflection. The key is finding a healthy balance between these states.
How Brains Work, Basically
Above Water Mind: Notices. Plans. Regulates.
Above Water Mind: Notices. Plans. Regulates.
Below Water Mind: Feels. Remembers. Breathes.
Below Water Mind: Feels. Remembers. Breathes.
Blue Mind: Rest and digest.
Blue Mind: Rest and digest.
Red Mind: Fight, flight, freeze.
Red Mind: Fight, flight, freeze.
How do I apply this right now? How do I explore this more?
Understanding these brain states is the first step. In future sessions, we'll explore specific techniques for working with these different mental states to support your weight loss journey. For now, focus on observing and noting the different states you experience throughout your day.
How do I bring it all together?
Recognizing the different aspects of your mind and how they influence your behaviors is a powerful tool in your weight loss journey. Remember, you already possess the skills and resources needed for success. This new understanding of your brain's functioning will help you leverage those existing strengths more effectively.
How will I know if this is making a difference? How do I start noticing the changes?
As you begin to apply this knowledge, look for:
Increased awareness of your mental states throughout the day
Recognition of how these states influence your eating habits and food choices
A growing ability to create space for both Blue Mind and Red Mind states
Improved overall sense of balance in your approach to stress and eating
Keep track of these observations in your Captain's Log. Even small insights can provide valuable information for your journey.
What is next?
In this lesson, we've explored the basic brain functions and introduced the concepts of Above-Water Mind, Below-Water Mind, Blue Mind, and Red Mind. We've learned that both stress and relaxation play important roles in our lives, and the key is finding a healthy balance.
In our next lesson, we'll delve deeper into understanding our core values. This exploration will require a check-in with yourself, as we'll be diving deep into who you are as a person. Understanding your values will help set a strong foundation for lasting change, allowing you to align your weight loss journey with what truly matters to you.
Remember, you're not learning these concepts to overhaul your entire way of thinking, but rather to gain new perspectives that can enhance your existing skills and resources. As we continue, we'll explore how to apply this knowledge practically to support your weight loss goals.