Dr. Rangan Chatterjee

One of the reasons that people struggle, Mel, to make changes that last is because too often they try and change the behavior without understanding the role that behavior plays in their life. So let's talk about that through the lens of sugar. But you could just as easily apply that around alcohol or three hours doom scrolling Instagram in the evening, whatever it might be.

One of the reasons that people struggle, Mel, to make changes that last is because too often they try and change the behavior without understanding the role that behavior plays in their life. So let's talk about that through the lens of sugar. But you could just as easily apply that around alcohol or three hours doom scrolling Instagram in the evening, whatever it might be.

One of the reasons that people struggle, Mel, to make changes that last is because too often they try and change the behavior without understanding the role that behavior plays in their life. So let's talk about that through the lens of sugar. But you could just as easily apply that around alcohol or three hours doom scrolling Instagram in the evening, whatever it might be.

So let's take a typical scenario that I've seen thousands of times in my practice and maybe you've experienced before, Mel. I've not been to your house, so I don't know if you've experienced this, but a lot of people, when they're trying to reset their relationship with sugar, find that they can be really good in the day. Yes.

So let's take a typical scenario that I've seen thousands of times in my practice and maybe you've experienced before, Mel. I've not been to your house, so I don't know if you've experienced this, but a lot of people, when they're trying to reset their relationship with sugar, find that they can be really good in the day. Yes.

So let's take a typical scenario that I've seen thousands of times in my practice and maybe you've experienced before, Mel. I've not been to your house, so I don't know if you've experienced this, but a lot of people, when they're trying to reset their relationship with sugar, find that they can be really good in the day. Yes.

But somehow at 9 p.m. on the sofa with Netflix on, they're like, I really feel like ice cream.

But somehow at 9 p.m. on the sofa with Netflix on, they're like, I really feel like ice cream.

But somehow at 9 p.m. on the sofa with Netflix on, they're like, I really feel like ice cream.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

Yeah, and then walk people through it. Okay, so for the person listening right now who thinks that this applies to them, I want them to imagine that they're on their sofa in the evening and they feel the urge for ice cream. Okay, I want you to take a pause just for a few seconds before you go and open the fridge and that spoon's in your mouth. Take a pause.

Yeah, and then walk people through it. Okay, so for the person listening right now who thinks that this applies to them, I want them to imagine that they're on their sofa in the evening and they feel the urge for ice cream. Okay, I want you to take a pause just for a few seconds before you go and open the fridge and that spoon's in your mouth. Take a pause.