#59 - “I Can’t Keep This Food in the House” & How to Wake Up Early to Work Out

In this episode, Coach Santo and I answer two common questions.

1) What do you do when certain foods feel hard to keep in the house because once you start, it feels difficult to stop?

2) How to actually start waking up earlier to work out, without making yourself miserable or sacrificing so much sleep that the plan falls apart after a few days.

This episode is about practical coaching strategies for cravings, habits, routines, and food-related decision-making.

It is not medical, mental health, dietetic, or eating disorder treatment, and it is not a substitute for individualized care from a qualified professional.

If you are dealing with, or feel you could be dealing with, binge eating, anorexia, bulimia, another eating disorder, or a more serious mental or physical health concern, seek support from an appropriately qualified healthcare professional.

Timestamps: 00:00 Intro and next week’s episode plan 01:47 Question 1: “I can’t keep certain foods in the house” 02:20 Creating friction and making foods harder to access 04:08 Pre-tracking, planning treats, and eating mindfully 05:51 Boundaries, guilt, and pushing cravings off to tomorrow 07:28 When temporary elimination from the home can help 11:20 Stress eating, late-night cravings, and asking what the craving is really signaling 16:20 The 10-minute pause, craving awareness, and sitting with the urge 20:20 HALT, stress relief, and replacing the behavior 23:53 Would switching peanut butter types help? 27:17 Question 2: How do I start waking up early to work out? 28:37 Make the alarm harder to ignore 29:55 Wake up early first, even before adding the workout 32:06 Creating the space before forcing the habit 32:59 Why waking up early starts with going to bed earlier 36:05 Sleep cycles, chronotypes, and whether early workouts even fit you 38:06 Water before coffee and waking up more effectively 42:18 Why sleep deprivation and heavy lifting do not mix 43:28 Start with mobility or easier sessions if needed 43:59 Outro

This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer⁠