Gary Brecka

speaker

27,363 appearances 127 recordings 8 series first heard Nov 2024 last heard today

Gary Brecka’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 59 in all, peaking in Jul 2026 with 9.

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And you don't have to wait for a perfect plan or a Monday to start. podcast-host

There are things you can do today that work with these systems instead of against them. podcast-host

So let me give you three, and I want you to actually use them. podcast-host

First, the tool for tonight. podcast-host

When you're standing at the fridge at 10 PM and the craving hits, don't try to white knuckle it. podcast-host

That's you asking a downregulated prefrontal cortex to win a fight, it's chemically set up to lose. podcast-host

Instead, do this. podcast-host

Drink a full glass of water and then wait ten minutes before you decide anything. podcast-host

A sugar craving is a dopamine spike, and a spike, by definition, comes down. podcast-host

So 10 minutes is usually enough for the wave to break. podcast-host

Set a timer if you have to. podcast-host

You're not saying no forever. podcast-host

You're just saying no for the next 10 minutes, and you're letting your biology do the rest. podcast-host

Most of the time, the urge is smaller on the other side, and the decision becomes a lot easier. podcast-host

I do this with people when they do fasting all the time. podcast-host

I tell them that hunger does not stay consistent for 15 hours while you're on a fast. podcast-host

It comes in waves every three hours. podcast-host

Hours for 20 minutes. podcast-host

So if you're doing a fast, you only need to be strong for 20 minutes every three hours. podcast-host

Very similar to how these sugar cravings work. podcast-host

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