Glenn Livingston: Episode 107: Glenn Livingston Never Binge Again Part 2


This episode is a continuation of Edmund’s conversation with Dr. Livingston in Episode 6, so listen back to hear the fundamentals of his food philosophy if you haven’t already.


How do we get started with your approach?

The basic premise is separating your constructive from your destructive thoughts about food. Visually conceive of an inner enemy—(I call mine “my pig,”)—that’s responsible for all the doubt and insecurity you have about your ability to stay on your food plan. Cultivate a healthy sense of dominance and disgust for that inner pig, so at the moment that pig starts to squeal, it jolts you back into reality to remember what your long-term plans are, what rules you wanted to follow and why.


I have more success with people who start out by isolating their worst trigger vs. massive implementation of rules. The reason is that this is a skill and a way of thinking you need to learn, so it’s easier to learn the way of thinking if you give yourself a simpler task. There’s an almost-euphoria that occurs when people realize that they’re not powerless to control their eating, which really provides momentum to drive you forward.


If you say I’m never going to have flour again, most people are used to the fear that they’re going to feel deprived of not having pasta and bagels, but with every choice you’re actually choosing between two types of deprivation. The other thing you’re going to be deprived of is what happens if you do keep eating pasta and bagels: energy, freedom from obsession, etc. So when the pig squeals about being deprived, you learn to make a fully-informed choice, whereas if you keep depriving yourself of bagels and pasta, etc., it’s never a question of, “Are you depriving yourself of _____ or not,” it’s a question of, “What are you depriving yourself of in the future without ____?”


What about during the holidays or when you’re tailgating or at a party being bombarded with temptation?

Willpower is a fatigable muscle, but you don’t need willpower to not do something you’ve decided not to do as a matter of character. You don’t need willpower not to rob a bank, for example.


I’ve seen a lot of clients struggle with yo-yo dieting. I’ll see clients lose 50-60 lbs. and then after a few months gain it back. 

That’s why dieting and aggressive weight loss aren’t really good ideas in the first place. What I really like to focus on is finding a set of rules that you could live with indefinitely that keeps your pig caged and gives you peace of mind to feel full and satiated. Lose weight slowly and attend to the problem between your ears to disassociate with the cultural norms and beliefs about control and food. Slowly get to your goal and stay there.


How do you sleep? A lot of people who are overweight have a tough time sleeping.

There are a lot of reasons for that. You need to talk to your doctor about other physiological elements. Most people say they don’t have time to sleep for 8 or 9 hours, but the truth is you’ll be more productive if you get better sleep so give yourself that extra hour anyway and see what happens.


Go to and click on the red button that says Free Reader Bonuses for a free copy of the book. You’ll also hear a full set of audios where I’m helping someone to stop overeating and binging. You’ll also get a free set of customizable starter food templates so you don’t have to create your plan or rules on your own. If you want coaching or free audio-visual training there’s more of that too.


How does one get back to the shape and health they had on high school prom night?

Ask yourself how much time you have until the reunion, how many pounds you want to lose, and why are you not losing that weight now? If there were one rule you could adopt to ensure you lost that weight between now and prom night, articulate that rule to yourself and articulate the exceptions. All you need to do is be able to recognize when the pig is squealing to restore your sense of free will and your ability to ignore it and maintain your commitment.