Program Yourself Thin Podcast

Episode 691: Mastering Food Cravings Without Willpower

05 Feb 2026

Contributed by Lukas

If cravings keep winning no matter how disciplined you try to be, the problem isn’t your willpower. In this episode, I’ll show you how cravings ac...

Episode 690: The Secret To Staying Thin (Not Getting Thin)

04 Feb 2026

Contributed by Lukas

Getting thin gets all the attention. Staying thin is where real success lives. In this episode, I break down what actually keeps weight off long-term ...

Episode 689: Why You're Afraid of Reaching Your Goal Weight

03 Feb 2026

Contributed by Lukas

You might think your biggest problem is not getting to your goal weight — but what if part of you is actually afraid of getting there? In this episo...

Episode 688: Being Strategic About Hunger

02 Feb 2026

Contributed by Lukas

Hunger isn’t the enemy — but ignoring it or fighting it usually backfires. In this episode, I’ll show you how to work with hunger instead of rea...

Episode 687: The Sarcastic “Coach” Voice That Keeps Me Thin

30 Jan 2026

Contributed by Lukas

In this episode, I talk about the internal “coach” voice that cuts through excuses without shame, drama, or cruelty — and how to use it without ...

Episode 686: Should You Be Hard On Yourself?

29 Jan 2026

Contributed by Lukas

A lot of people believe being hard on themselves is the key to discipline, motivation, and results. But what if it’s actually doing the opposite? In...

Episode 685: You Can't Be Perfect (forever)

28 Jan 2026

Contributed by Lukas

Perfection feels motivating at first — until it quietly sets you up to fail. In this episode, I’ll explain why trying to be perfect with food and ...

Episode 684: The Joy of Losing Weight

27 Jan 2026

Contributed by Lukas

Weight loss doesn’t have to feel heavy, restrictive, or joyless — and when it does, it rarely lasts. In this episode, I’ll show you how to shift...

Episode 683: How To Get Started Losing Weight

23 Jan 2026

Contributed by Lukas

Starting is the hardest part — not because you don’t know what to do, but because everything feels overwhelming. In this episode, I’ll show you ...

Episode 682: Should You Be Able To Be Perfect?

22 Jan 2026

Contributed by Lukas

Most people choose the wrong weight loss goal — one that sounds motivating but actually makes the journey harder. In this episode, I’ll show you h...

Episode 681: A Better Weight Loss Goal

21 Jan 2026

Contributed by Lukas

Most people choose the wrong weight loss goal — one that sounds motivating but actually makes the journey harder. In this episode, I’ll show you h...

Episode 680: The Best Food For Weight Loss

20 Jan 2026

Contributed by Lukas

Everyone wants to know what the best food for weight loss is. The answer isn’t trendy, restrictive, or surprising — but it is powerful when you un...

Episode 679: Why You Overeat

16 Jan 2026

Contributed by Lukas

Overeating isn’t a willpower problem — it’s a pattern your brain learned for a reason. In this episode, I break down the real drivers behind ove...

Episode 678: Make It Easy To Win

15 Jan 2026

Contributed by Lukas

If weight loss keeps sliding to the bottom of your priority list, it’s not because you don’t care — it’s because everything else feels more ur...

Episode 677: How To Make Weight Loss More Important

14 Jan 2026

Contributed by Lukas

If weight loss keeps sliding to the bottom of your priority list, it’s not because you don’t care — it’s because everything else feels more ur...

Episode 676: Planning for the Hard Times

13 Jan 2026

Contributed by Lukas

Weight loss doesn’t fall apart on easy days — it falls apart when life gets hard. In this episode, I’ll show you how to plan for stress, busy sc...

Episode 675: Don't Trust Yourself If You Want To Lose Weight

12 Jan 2026

Contributed by Lukas

Trusting your instincts sounds wise — but when it comes to weight loss, it can quietly keep you stuck. In this episode, I explain why relying on mom...

Episode 674: You Have Plenty of Time to Lose Weight

09 Jan 2026

Contributed by Lukas

If you feel rushed, behind, or pressured to lose weight fast — this episode is for you. In this episode, I’ll help you release the urgency that cr...

Episode 673: Nudging Yourself in the Right Direction

08 Jan 2026

Contributed by Lukas

Nudging Yourself in the Right Direction You don’t need a dramatic reset to change your trajectory. Sometimes, all it takes is a small nudge. In this...

Episode 672: Making Mistakes and Still Losing Weight

07 Jan 2026

Contributed by Lukas

If you think one mistake ruins everything, weight loss will always feel fragile. In this episode, I’ll show you how real progress actually works —...

Episode 671: Easy Ways to Get Back On Track

06 Jan 2026

Contributed by Lukas

If you’ve felt off track lately, the solution isn’t discipline — it’s simplicity. In this episode, I share easy, realistic ways to reconnect w...

Episode 670: Recovering From The Holidays

05 Jan 2026

Contributed by Lukas

If the holidays left you feeling a little off — heavier, sluggish, or out of rhythm — you didn’t fail. You just lived a very normal season. In t...

Episode 669: Strategic Weight Loss In 2026

01 Jan 2026

Contributed by Lukas

2026 doesn’t need another resolution. It needs a strategy. In this episode, I’ll show you how to approach weight loss this year with intention ins...

Episode 668: Everything Will Return To Normal

29 Dec 2025

Contributed by Lukas

We're smack dab in the middle of the holidays and you feel a little “off” — more treats, more meals out, more snacking, less structure — this ...

Episode 667: The Most Pleasurable Holiday Possible

23 Dec 2025

Contributed by Lukas

What if this year you didn’t just “get through” the holidays… you actually enjoyed them? In this episode, I’ll show you how to create the mo...

Episode 666: Wanting to Gain Weight During the Holidays

23 Dec 2025

Contributed by Lukas

Here’s a truth most weight loss programs won’t say out loud: sometimes you want to gain a little weight during the holidays — and that’s okay....

Episode 665: Enjoying the Holidays

17 Dec 2025

Contributed by Lukas

The holidays aren’t the enemy. The real problem is the “all or nothing” mindset that turns one fun moment into a full-blown spiral. In this epis...

Episode 664: Minimizing the Damage During the Holidays

16 Dec 2025

Contributed by Lukas

The holidays don’t have to wreck your progress. But if you go in with no plan, they probably will. In this episode, I’ll show you how to get throu...

Episode 663: The Least You Can Do With Your Weight

16 Dec 2025

Contributed by Lukas

If you’re overwhelmed, stressed, or tired of trying… this episode is for you. Because weight loss doesn’t require you to “go all in.” It req...

Episode 662: Having a Plan A, B and C

11 Dec 2025

Contributed by Lukas

Most people only have one plan for weight loss — and the moment life gets in the way, everything falls apart. In this episode, I’ll show you how t...

Episode 661: I Cut My Food In Half And Haven't Lost Any Weight

10 Dec 2025

Contributed by Lukas

You’re eating less. You’re trying harder. But the scale isn’t moving — what gives? In this episode, I’ll break down why simply eating less d...

Episode 660: Defining Yourself By Your Strengths

09 Dec 2025

Contributed by Lukas

Most people define themselves by their struggles — what they can’t do, what they haven’t fixed, what still needs work. But that perspective keep...

Episode 659: Improving Your Worst Eating Habit

08 Dec 2025

Contributed by Lukas

You already know what your toughest eating habit is — the one that keeps tripping you up again and again. But you don’t need to break it overnight...

Episode 658: It's Not A Weight Problem, It's A Mindset Problem

04 Dec 2025

Contributed by Lukas

If you’ve tried every plan and still can’t make it stick, the issue isn’t your body—it’s the program running in your mind. In this episode, ...

Epsidoe 657: Easy Calorie Cuts

03 Dec 2025

Contributed by Lukas

You don’t need a new diet to lose weight — you just need a few smart, simple tweaks. In this episode, I’ll show you how to cut hundreds of calor...

Episode 656: Grief and Weight Loss

02 Dec 2025

Contributed by Lukas

When you’re grieving, everything feels heavier — your heart, your thoughts, your body. And in that space, weight loss can feel impossible or even ...

Episode 655: Recovering From Thanksgiving

01 Dec 2025

Contributed by Lukas

If you overate on Thanksgiving — or the whole weekend — you’re not alone. But the real problem isn’t what you ate… it’s what you do next. ...

Episode 654: Moderation Almost Always Beats Abstinence

25 Nov 2025

Contributed by Lukas

You don’t have to give up your favorite foods to lose weight — you just have to change your relationship with them. In this episode, I’ll show y...

Episode 653: How To Get More Pleasure From Food

24 Nov 2025

Contributed by Lukas

You don’t need to eat more to enjoy food — you just need to eat differently. In this episode, I’ll show you how to retrain your brain and body t...

Episode 652: Keeping The Weight Off Is Easy

20 Nov 2025

Contributed by Lukas

Most people think losing weight is hard — but keeping it off? Impossible. That belief is exactly what makes it so difficult. In this episode, I’ll...

Episode 652: Don't Wait Till After The Holidays

19 Nov 2025

Contributed by Lukas

If you’re telling yourself you’ll “start fresh after the holidays,” this episode is your wake-up call. Waiting doesn’t make it easier — it...

Episode 651: Relax To Lose Weight

18 Nov 2025

Contributed by Lukas

The way you see weight loss determines whether it feels like a struggle or a transformation. In this episode, I’ll help you break free from the old ...

Episode 650: Weight Loss Is More Complicated Than You Think

17 Nov 2025

Contributed by Lukas

The way you see weight loss determines whether it feels like a struggle or a transformation. In this episode, I’ll help you break free from the old ...

Episode 649: Shifting Your Perspective On Weight Loss

13 Nov 2025

Contributed by Lukas

The way you see weight loss determines whether it feels like a struggle or a transformation. In this episode, I’ll help you break free from the old ...

Episode 648:Never Start Another Diet Again

12 Nov 2025

Contributed by Lukas

If you’re tired of starting over, this episode will change everything. I’ll show you why dieting keeps you trapped in a cycle of temporary success...

Episode 647: Practicing Losing Weight

11 Nov 2025

Contributed by Lukas

You don’t get good at weight loss by being perfect — you get good by practicing. In this episode, I’ll show you how to treat weight loss like a ...

Episode 646: How To Stick To Your Weight Loss Plan

10 Nov 2025

Contributed by Lukas

You don’t need another plan — you need to learn how to stick to the one you already have. In this episode, I’ll teach you the psychology of foll...

Episode 645: The Secret To Staying Motivated

07 Nov 2025

Contributed by Lukas

Most people think weight loss is all about what you eat and how you move — but the real power lies in the soft skills. In this episode, I’ll show ...

Episode 644: The Soft Skills Of Weight Loss

06 Nov 2025

Contributed by Lukas

Most people think weight loss is all about what you eat and how you move — but the real power lies in the soft skills. In this episode, I’ll show ...

Episode 643: How To Get Good At Eating Moderately

05 Nov 2025

Contributed by Lukas

Eating moderately sounds simple — but if you’ve spent years bouncing between restriction and overeating, it can feel impossible. In this episode, ...

Episode 642: Dealing With Stress Eating

04 Nov 2025

Contributed by Lukas

When life gets stressful, food can feel like the fastest way to calm down — but it always comes with regret after. In this episode, I’ll show you ...

Episode 641: Don’t Wait to Start Losing Weight

03 Nov 2025

Contributed by Lukas

There’s never going to be a perfect time — and waiting for one is how months (or years) slip by. In this episode, I’ll show you how to stop over...

Episode 640: Halloween Success Strategies

31 Oct 2025

Contributed by Lukas

Candy everywhere. Parties. Temptation at every turn. Halloween can feel like a setup for failure — but it doesn’t have to be. In this episode, I s...

Episode 638: The Best Halloween Costume - The Best You

30 Oct 2025

Contributed by Lukas

You can dress up as anything for Halloween — but the best costume you’ll ever wear is becoming the version of you who already lives at your goal w...

Episode 638: It's Not The Carbs, It's The Calories

29 Oct 2025

Contributed by Lukas

Carbs get all the blame — but they’re not the real problem. In this episode, I cut through the diet confusion and explain why calories—not carbs...

Episode 637: Imagining Yourself Thin and Healthy

28 Oct 2025

Contributed by Lukas

Before you can become it, you have to believe it. In this episode, I’ll show you how to use the power of imagination to rewire your subconscious min...

Episode 636: Your Weight Loss Story

27 Oct 2025

Contributed by Lukas

You’re not just losing weight — you’re rewriting your story. In this episode, I’ll help you see your journey for what it really is: a powerful...

Episode 635: Stop Cramming For Weight Loss

24 Oct 2025

Contributed by Lukas

Stop Cramming for Weight Loss If you’ve ever tried to “get serious” about losing weight — going all in for a few weeks, then burning out — y...

Episode 634: How To Feel More Full

23 Oct 2025

Contributed by Lukas

If you’re constantly hungry, always snacking, or never satisfied after meals — this episode will change everything. Feeling full isn’t just abou...

Episode 633: Food or Mood

22 Oct 2025

Contributed by Lukas

Are you really hungry — or just trying to feel better? In this episode, I dive into the powerful connection between your emotions and your eating ha...

Episode 632: Your Goal Weight System

21 Oct 2025

Contributed by Lukas

Most people try to reach their goal weight with willpower, diets, and discipline — but what you really need is a system. In this episode, I break do...

Episode 631: You Don't Need To Lose Weight

17 Oct 2025

Contributed by Lukas

Wait — what? That’s right. You don’t need to lose weight. And believing you do might be the very thing keeping you stuck. In this episode, I cha...

Episode 630: Waking Up From Food Buying Trances

16 Oct 2025

Contributed by Lukas

Have you ever walked out of the grocery store wondering, “Why did I buy all this?” You’re not alone — and it’s not random. In this episode, ...

Episode 629: Losing Weight One Change At A Time

15 Oct 2025

Contributed by Lukas

You don’t have to overhaul your entire life to lose weight — you just have to start with one small change. In this episode, I show you how to buil...

Episode 628: Having Fun Losing Weight

14 Oct 2025

Contributed by Lukas

Most people think weight loss has to be hard — strict diets, endless rules, constant pressure. But what if fun was actually the secret to staying co...

Episode 627: Your Weight Loss Isn't A Race

10 Oct 2025

Contributed by Lukas

Stop chasing speed — lasting change isn’t about how fast you can look right now; it’s about how you live years from today. In this episode, I ch...

Episoder 627: The Number One Nutrient For Weight Loss

09 Oct 2025

Contributed by Lukas

If there’s one nutrient that can make weight loss easier, it’s this one — and chances are, you’re not getting enough of it. In this episode, I...

Episode 626: Protein’s Not Gonna Make You Thin

08 Oct 2025

Contributed by Lukas

Protein gets hyped as the magic bullet for weight loss — but eating more of it isn’t going to make you thin. In this episode, I cut through the no...

Episode 625: Dialing Down Your Calorie Consumption

07 Oct 2025

Contributed by Lukas

Most diets tell you to slash calories overnight — and that’s why they fail. Real, lasting weight loss comes from learning how to dial down your in...

Episode 624: The Addictive Quality of Ultra-Processed Food

06 Oct 2025

Contributed by Lukas

Ever wonder why it feels impossible to stop eating chips, cookies, or fast food once you start? It’s not just lack of willpower — it’s by design...

Episode 623: Losing Weight Like A Boss

03 Oct 2025

Contributed by Lukas

Most people approach weight loss like employees — following strict orders from a diet plan, waiting to be told what to do, and feeling guilty when t...

Episode 622: Seasonal Challenges For Weight Loss

02 Oct 2025

Contributed by Lukas

Every season brings its own obstacles to weight loss — from summer barbecues to holiday feasts to winter comfort foods. If you don’t plan for them...

Episode 621: Using Self Hypnosis To Lose Weight

01 Oct 2025

Contributed by Lukas

Most people try to lose weight by forcing themselves to eat less or exercise more. But the real battle is in the mind — and that’s where self-hypn...

Episode 620: The Secret To Getting The Fastest Weight Loss Results

30 Sep 2025

Contributed by Lukas

Everyone wants fast results — but chasing speed is exactly why most people fail. The real secret? Knowing how to lose weight quickly and in a way th...

Episode 619: The Number One Food For Weight Loss

29 Sep 2025

Contributed by Lukas

Everyone wants to know: What’s the best food for losing weight? The answer might surprise you. In this episode, I break down the single most powerfu...

Episode 618: Practicing Losing Weight

26 Sep 2025

Contributed by Lukas

Most people think weight loss is about getting it perfect from day one. The truth? It’s a practice. In this episode, I’ll show you how to treat we...

Episode 617: The Power Of Small Changes

25 Sep 2025

Contributed by Lukas

Big results don’t come from massive overhauls — they come from small changes that stick. In this episode, I show you how the tiniest shifts in you...

Episode 616: Your Weight Loss Time Frame

24 Sep 2025

Contributed by Lukas

One of the biggest mistakes people make with weight loss is setting the wrong timeline. Either they expect results overnight and get frustrated… or ...

Episode 615: Changing Your Eating Habits

23 Sep 2025

Contributed by Lukas

Every diet tells you what to eat — but real change comes from transforming how you eat. In this episode, I reveal how to break free from old pattern...

Episode 614: A Complete Weight Loss Strategy

22 Sep 2025

Contributed by Lukas

Most people fail at weight loss because they don’t have a complete plan — just a diet. In this episode, I lay out the full strategy for lasting we...

Episode 613: You're Going To Overeat Forever

19 Sep 2025

Contributed by Lukas

Sounds harsh, right? But here’s the truth: you are never going to stop overeating completely — and that’s actually the secret to lasting weight ...

Episode 612: Why You Don't Want To Lose Weight

18 Sep 2025

Contributed by Lukas

If you’ve been saying you want to lose weight… but you’re not taking action, there’s a hidden reason why. This episode gets real about the sub...

Episode 611: Hunger and Weight Loss

17 Sep 2025

Contributed by Lukas

Most diets teach you to fear hunger — to fight it, ignore it, or white-knuckle your way through it. But what if hunger isn’t the enemy? In this ep...

Episode 610: Maximizing Pleasure To Lose Weight

16 Sep 2025

Contributed by Lukas

Most diets teach you to fight your cravings — but what if the key to lasting weight loss is actually more pleasure, not less? In this episode, I’l...

Episode 609: Dealing With Stress Eating

15 Sep 2025

Contributed by Lukas

Stress eating isn’t just about food — it’s about how your brain has learned to cope. In this episode, I’ll show you exactly how to break the c...

Episode 608: Why You're Scared To Be Hungry

12 Sep 2025

Contributed by Lukas

Have you ever noticed how quickly hunger can make you panic? How the first twinge of an empty stomach feels like an emergency — as if something is w...

Episode 607: You Can't Gain (or Lose) Weight

11 Sep 2025

Contributed by Lukas

You don’t just “gain” weight. You don’t just “lose” it either. Weight doesn’t sneak up on you or vanish overnight. It’s a reflection —...

Episode 606: Stop Doubting Yourself and Lose Weight

09 Sep 2025

Contributed by Lukas

If you’ve ever thought, “I can’t do this”… this episode is for you. Doubt is the hidden weight that keeps you stuck. It whispers that you’...

Episode 605: Emotions That Make You Lose Weight

08 Sep 2025

Contributed by Lukas

Most people think weight loss is all about food and exercise — but the truth is, your emotions drive more of your results than your meal plan ever c...

Episode 604: Stages of Learning For Weight Loss

05 Sep 2025

Contributed by Lukas

Losing weight isn’t just about food — it’s about learning new skills. And like any skill, there are stages you move through before it becomes se...

Episode 603: What A Real Weight Loss Plan Looks Like

04 Sep 2025

Contributed by Lukas

Most “weight loss plans” aren’t really plans at all — they’re diets. And that’s why they fail. A diet gives you rules to follow until you ...

Episode 602: Resetting Your Weight Loss Expectations

03 Sep 2025

Contributed by Lukas

One of the biggest reasons people fail at weight loss isn’t food or willpower — it’s expectations. Most of us go in with unrealistic timelines a...

Episode 601: Utilizing Unhealthy Food Choices

02 Sep 2025

Contributed by Lukas

Most people think success means cutting out every “bad” food forever — and that’s why they fail. In this episode, I show you how to use unheal...

Episode 600: Enjoying The Weight Mastery Journey

29 Aug 2025

Contributed by Lukas

Most people approach weight loss like a punishment — white-knuckling their way through diets, waiting for the day it’s finally over. But what if t...

Episode 599: When You Get Bored Of Eating Healthy

28 Aug 2025

Contributed by Lukas

It happens to everyone: you start out motivated, eating clean, feeling good… and then boredom creeps in. The meals feel repetitive. The excitement f...

Episode 598: Improving Your Relationship With Food

27 Aug 2025

Contributed by Lukas

If you’ve ever felt like food has too much control over you — cravings, guilt, “good” and “bad” days — this episode is for you. I’ll s...

Episode 597: Losing Weight When You're Not Motivated

26 Aug 2025

Contributed by Lukas

What do you do when you know you should be eating better, moving more, and taking care of yourself… but you just don’t feel motivated? In this epi...

Episode 596: 8 Habits That Make Weight Loss Easier

22 Aug 2025

Contributed by Lukas

Losing weight doesn’t have to feel like an uphill battle. In this episode, I share 8 simple yet powerful habits that take the struggle out of weight...

Episode 595: Thinking Of Yourself As A Thin, Healthy Person

21 Aug 2025

Contributed by Lukas

Lasting weight loss isn’t just about what you eat — it’s about how you see yourself. In this episode, I’ll show you how to shift your identity...

Episode 594: The Perfect Weight Loss Plan

19 Aug 2025

Contributed by Lukas

Most people think the “perfect plan” is about finding the right diet or exercise routine—but that’s why they stay stuck. In this episode, I re...