Program Yourself Thin Podcast

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...

Episode 593: Getting Control Over Foods You Love

18 Aug 2025

Contributed by Lukas

You don’t have to give up the foods you love to reach your goal weight. In this episode, we dive into practical strategies for enjoying treats witho...

Episode 592: Being Thin & Healthy Now

14 Aug 2025

Contributed by Lukas

What if being thin and healthy didn’t have to wait for some “someday” in the future? In this episode, we break down the mindset shifts, habits, ...

Episode 591: Better Reasons To Lose Weight

13 Aug 2025

Contributed by Lukas

Most people start their weight loss journey chasing a number on the scale or a smaller pant size — but those reasons aren’t enough to keep you goi...

Episode 590: Believing You Can Lose Weight

12 Aug 2025

Contributed by Lukas

If you don’t truly believe you can lose weight, every plan, diet, and workout will feel like an uphill battle. In this episode, I’ll share how to ...

Episode 389: Recovering From Vacation

11 Aug 2025

Contributed by Lukas

Vacations are for relaxing, indulging, and stepping out of your normal routine — but that doesn’t mean they have to undo your progress. In this ep...

Episode 388: Losing Weight On Vacation

01 Aug 2025

Contributed by Lukas

Here’s the truth: You don’t have to lose weight on vacation. In fact, sometimes gaining a little weight — without guilt, without stress — is e...

Episode 387: Changing How You Feel About Unhealthy Food

31 Jul 2025

Contributed by Lukas

What if cravings didn’t control you anymore? In this episode, we explore how to change the way you emotionally relate to unhealthy food — so it st...

Episode 586: Learning Lessons From Overeating

29 Jul 2025

Contributed by Lukas

Overeating doesn’t mean you’ve failed — it means you’ve got something to learn. In this episode, we reframe those “off-track” moments and ...

Episode 585: Manifesting Your Goal Weight

23 Jul 2025

Contributed by Lukas

You don’t reach your goal weight by just changing your body — you get there by changing how you see yourself. In this episode, we explore what it ...

Episode 584: Lifestyle Habits That Make You Lose Weight

22 Jul 2025

Contributed by Lukas

Weight loss isn’t just about what you eat — it’s about how you live. In this episode, we dive into the simple lifestyle habits that naturally su...

Episode 583: Bouncing Back From Mistakes

18 Jul 2025

Contributed by Lukas

Slip-ups are part of the journey — it’s how you respond that defines your success. In this episode, we break down how to bounce back quickly after...

Episode 582: Getting Fired Up To Lose Weight

17 Jul 2025

Contributed by Lukas

If your motivation’s been feeling flat… this episode is your spark. We’re diving into how to reignite your energy, clarify your “why,” and t...

Episode 581: Practicing Losing Weight

16 Jul 2025

Contributed by Lukas

What if weight loss isn’t something you achieve… but something you practice? In this episode, we flip the script on the traditional “all or noth...

Episode 580: Why Dieting Doesn't Work

15 Jul 2025

Contributed by Lukas

Ever feel like you’ve tried everything and nothing sticks? In this episode, we break down the real reason diets fail — and why it has nothing to d...

Episode 579: Where To Begin To Change Your Eating

14 Jul 2025

Contributed by Lukas

If you're ready to take control of your eating but feel overwhelmed by all the conflicting advice out there — this episode is your starting point. Y...

Episode 578: Your Highest Calorie Habit

11 Jul 2025

Contributed by Lukas

In this episode, we uncover the single habit that's quietly adding the most calories to your day. Once you spot it, everything starts to shift. This i...

Episode 577: Have You Done Everything To Lose Weight?

10 Jul 2025

Contributed by Lukas

You’ve tried diets. You’ve tracked calories. You’ve pushed through workouts. But if it still feels like nothing works long-term, this episode is...

Episode 576: The Least You Can Do To Lose Weight

09 Jul 2025

Contributed by Lukas

Think you have to go all-in to see results? Think again. In this episode, we break down the minimum effective dose — the smallest, simplest changes ...

Episode 575: The Mindset Shift That Makes You Thin

08 Jul 2025

Contributed by Lukas

What if the key to lasting weight loss isn’t another diet — but a new way of thinking? In this episode, we break down the most powerful mindset sh...

Episode 574: Minimizing the Damage

07 Jul 2025

Contributed by Lukas

You overate. You slipped up. Now what? In this episode, we talk about how to stop the spiral before it starts — and why the key to lasting weight lo...

Episode 573: Succeeding In Social Situations

03 Jul 2025

Contributed by Lukas

Navigating social events while trying to lose weight can feel overwhelming — but it doesn’t have to. In this episode, you’ll learn powerful mind...

Episode 572: Preventing Cravings

02 Jul 2025

Contributed by Lukas

Cravings don’t just “show up” — they build. In this episode, we dig into the real triggers behind cravings and, more importantly, how to preve...

Episode 571: Instant Change Is An Illusion

01 Jul 2025

Contributed by Lukas

We all want change to happen fast. But lasting weight loss — real transformation — isn’t instant. In this episode, we’ll explore why the “ov...

Episode 570: Falling In Love With Healthy Food

30 Jun 2025

Contributed by Lukas

Most people try to force themselves to eat better — using guilt, shame, or willpower. But what if the real key to lasting change was falling in love...

Episode 569: Talking To The Negative Voice In Your Head

27 Jun 2025

Contributed by Lukas

We all have that voice — the one that says “you’re not good enough,” “you messed up again,” or “why even bother?” In this episode, we’...

Episode 568: The Pain of Pleasurable Foods

26 Jun 2025

Contributed by Lukas

We’re told food should be pleasurable — and it should. But what happens when the foods that feel good in the moment leave you feeling worse afterw...

Episode 568: Cutting Down Sugar

25 Jun 2025

Contributed by Lukas

How to Take Back Control — Without Feeling Deprived Sugar has a grip — and for many people, it’s stronger than they’d like to admit. In this e...

Episode 567: Managing Setbacks

24 Jun 2025

Contributed by Lukas

Setbacks happen. But they don’t have to spiral into self-sabotage. In this episode, we talk about what really separates people who bounce back from ...

Episode 366: How To Maintain Your Weight Loss

23 Jun 2025

Contributed by Lukas

Losing weight is one thing. Keeping it off is where most people struggle. In this episode, we break down what it really takes to maintain your weight ...

Episode 365: Thinking About Processed Food Differently

16 Jun 2025

Contributed by Lukas

In this episode, we unpack the real meaning of processed food, challenge the guilt that often comes with eating it, and offer a more balanced, practic...

Episode 364: Changing Your Eating One Habit At A Time

13 Jun 2025

Contributed by Lukas

Most people try to overhaul their entire diet overnight — and end up burning out fast. But real, lasting change doesn’t come from willpower or per...

Episode 363: The Power of Patience

12 Jun 2025

Contributed by Lukas

Most people don’t fail at weight loss because they lack effort—they fail because they lack patience. In this episode, we talk about the hidden pow...

Episode 362: Anxiety About Eating Less

11 Jun 2025

Contributed by Lukas

If just thinking about eating less makes you anxious, you’re not alone—and it’s not because you’re broken or addicted to food. It’s because ...

Episode 361: Starting Slow With Your Weight Loss

10 Jun 2025

Contributed by Lukas

Most people try to lose weight by doing everything at once—and that’s exactly why they fail. In this episode, I break down why starting slow is th...

Episode 360: Getting Control Of Addictive Foods

09 Jun 2025

Contributed by Lukas

If you feel powerless around certain foods — the ones you can’t stop thinking about, can’t eat just one of, and can’t seem to resist — you’...

Episode 359: Losing Weight When You're Off Track

05 Jun 2025

Contributed by Lukas

It’s easy to feel motivated when everything’s going right. But what about the days you’re stressed, tired, or feeling completely off track? That...

Episode 358: The Grit To Lose Weight

03 Jun 2025

Contributed by Lukas

If weight loss was just about willpower, everyone would have figured it out by now. The truth? It takes grit — the kind of steady, flexible determin...

Episode 357: Feeling Good To Lose Weight

02 Jun 2025

Contributed by Lukas

Most people think weight loss is about discipline, sacrifice, and forcing yourself to change. But the truth is: real, lasting change starts with feeli...

Episode 356: Appreciating Your Weight Loss Progress

29 May 2025

Contributed by Lukas

Most people only focus on how far they still have to go—and completely miss how far they’ve already come. In this episode, we’re shifting that m...

Episode 355: Eating Trances and Weight Loss

28 May 2025

Contributed by Lukas

Ever found yourself halfway through a bag of snacks and wondered, “How did I even get here?” That’s an eating trance — a state where you’re ...

Episode 354: Forgiving Yourself To Lose Weight

27 May 2025

Contributed by Lukas

Most people think weight loss is about more discipline — but often, the real breakthrough comes from learning how to let go of guilt. In this episod...

Episode 353: Your Highest Calorie Habit

23 May 2025

Contributed by Lukas

Every week, one habit is quietly adding more calories than any other — and chances are, you’re not even aware of it. In this episode, we help you ...

Episode 352: How To Comfortably Reduce Calories

22 May 2025

Contributed by Lukas

Cutting calories doesn’t have to mean constant hunger, strict rules, or giving up the foods you love. In this episode, we break down how to reduce y...