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Why Diets Fail and What Actually Works (Bonus 4): How to Eat Like a Grown-Up – Satiety, Simplicity, and Self-Respect

• Adam Kelley • Episode 44

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Have you been fighting with food for far too long? Most adults aren't struggling because they don't know vegetables are good for them — they're struggling because their eating is reactive instead of intentional, their schedule is chaotic, and they're still using food as a reward or escape.

The truth about eating like a grown-up is surprisingly simple. It's not about perfection or rigid rules; it's about making choices from a place of purpose. At THI, we teach our clients that mature eating means honoring your goals, respecting your energy, and keeping your brain and body working with you instead of against you. This episode dives deep into the three critical elements that transform how you eat: satiety, simplicity, and self-respect.

Instead of obsessing over calories, we explore how protein, fiber, healthy fats, and slow eating scientifically create meals that keep you satisfied for hours. You'll discover practical frameworks for building simple meal templates that eliminate decision fatigue and food panic. Most powerfully, you'll learn how to shift from eating through self-control (which always fails eventually) to eating through self-respect — a mindset that research shows creates lasting change because it's rooted in identity rather than restriction.

Ready to break free from food rules without sacrificing your health goals? This episode offers five immediately applicable strategies to start eating like a grown-up today. Because ultimately, the food choices that truly stick aren't built on punishment, but purpose. Join us next week for the final installment in our series where we'll explore why identity is the only "diet" that works forever.

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References:

  1. Anderson, G. H., & Moore, S. E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. J Nutr.


  2. Miquel-Kergoat, S., et al. (2015). Effects of macronutrients on satiety: a review of controlled feeding studies. Nutrition Reviews.


Verplanken, B., & Sniehotta, F. F. (2009). Habit, identity, and health behavior change. Health Psychology.

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Speaker 1:

Does this meal help me focus and function? Okay, because if those two things aren't intact, how many calories really doesn't matter, because it may be low in calories, but because it doesn't keep you full longer than 20 minutes. Now, an hour and a half after that, you're like starving and gnawing on your knuckles and trying to find something you can eat.

Speaker 2:

Welcome to the Win On Purpose podcast From health and fitness, business, personal development, relationships and more. We promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, adam Kelley.

Speaker 1:

Hey there, hey there, welcome back to the podcast. This is episode number 44 of the Win On Purpose podcast. This is episode number 44 of the Win On Purpose podcast. We are now on bonus episode number four of why diets fail and what actually works. So today's episode is titled how to Eat Like a Grownup Satiety, simplicity and Self-Respect. All right, so we appreciate you for once again tuning to this wonderful win on purpose podcast, where we bring you evidence based clarity to help you stop chasing short term fixes and start building a life of health, strength and purpose.

Speaker 1:

So in today's episode, we're talking about something that sounds simple, but most adults still struggle with how to eat like a grown up. Yes, I know that sounds funny he, he, ha, ha and it is, but it's real, okay. That's why I like to the. I like to coin it that way because when we get out into the weeds of this thing, you're going to realize like, wow, maybe I do kind of eat like a child and if I improve this, then my health may improve pretty drastically. So we're not talking about willpower or restriction. We're talking about satiety, simplicity and self-respect, because the truth is, most of us don't need more food rules. Okay, we know all the rules. We need a framework that helps us eat in a way that feels right, works with our life and respects who we're becoming. All right, so let's get into this thing.

Speaker 1:

So why adults struggle with food? We're going to look at this first. All right, let's be real. Most adults are struggling because they don't know vegetables are good for them. All right, sad that we have to say that, right, but that's real. So they're struggling because their eating is reactive, not intentional. Their schedule is chaotic. Food is used as a reward, as an escape or as background noise. Okay, misusing food. Their habits are still shaped by their 20s, not their current reality. Okay, because we all know after 30, things just ain't quite the same. So if you're under 30 and you're listening to this, you are blessed and highly favored. And just make sure you learn from us more seasoned individuals, because if you don't do things right, things get wrong really, really fast.

Speaker 1:

So we've been sold this lie that eating well has to be hard and rigid and overwhelming. So we either overcomplicated or we just ignore it, and in most people's cases, ignore it. But eating like a grown-up isn't about eating perfect. It's about eating with purpose. So what it means to actually eat like a grown-up. So here's what we teach at THI Eating like a grown-up means eating in a way that honors your goals, respects your energy and keeps your brain and body working with you, not against you. It means prioritizing satisfaction, not just satiety, eating food that fuels your energy, not your anxiety, choosing structure over stress. And making decisions based on identity, not impulse. So this mindset shift doesn't just change your nutrition, it changes your relationship with your body. Okay, now we're getting into the things that matter, but how do you make it practical? So that's the satiety shift eat to feel, not just to feel. Okay, eat to feel, not just to feel. Okay, eat to feel, not just to feel.

Speaker 1:

Most diet plans focus on quantity, calories, macros, points and, yes, these things can be important, but satiety isn't just about how much you eat, it's about how satisfied you feel after eating. Here's what promotes satiety. Number one protein. It helps slow down digestion and signals fullness. We know through studies that protein is the most, the most satiating macronutrient out of the three. It may not be by a huge amount, but it does make a difference. Uh, number two fiber definitely helps with satiety. So it adds volume to food, so it fills up your tummy more without add all the extra calories and slows blood sugar spikes Okay. So it helps keep blood sugar regulated, which is super important for a lot of us, especially if you're pre-diabetes diabetic definitely important to consider.

Speaker 1:

Healthy fats help promote satiety, they control, they contribute to meal satisfaction. Okay, the main thing fats do from an eating standpoint is really increased flavor. So without the fats some foods just don't taste very good. But making sure that they're healthy fats is important, obviously, and they just add to that satisfaction level. And they add calories as well when you need those calories.

Speaker 1:

And slow eating is another great way to promote satiety. It gives your body time to just register fullness. Like it gives your body time to just register fullness. Like it gives your body time to realize, oh wait, I'm actually eating food. And then, oh wait, my stomach's actually getting fuller than. Oh wait, my stomach's full enough. Because there's kind of a miss, there's like a kink in that chain to where it takes a little bit of time for that message to be delivered. So you can stuff your. This is why you can stuff yourself, like at a buffet where you're eating fast and you're trying to go get to the next plate and next plate and the next thing you know, 30 minutes later you're like I can barely move. I went from being okay to extremely full super fast, and a lot of times that's because our brain just hasn't registered the fact that we've overate until it's way too late. Hey guys, real quick before we dive back in.

Speaker 1:

At Transformed Health Initiative, we're not just in the business of workouts and meal plans. We're here to change lives, one transformation at a time. That means that helping real people people like you rebuild their health from the inside out in a way that actually fits their real life. Because here's the truth. You don't need another extreme program. You've been there, you've done that. You need a system that respects your schedule and restores your confidence and equips you to win in your body, your mind and your purpose. If you've been listening and thinking, I would like that kind of change, but I don't know where to start. You don't have to figure it out alone. We love to hear your story and show you what's possible. No pressure, no push. You can grab a time to talk in the link in the show notes. Let's build a plan that actually works for your life. All right, let's get back to it.

Speaker 1:

So a 2019 review and nutrition reviews found that high protein, high fiber meals consistently reduce hunger and calorie intake throughout the day. Boom guys, killer strategy right there out of the gate. So, instead of asking how many calories, you can start asking will this keep me full for four hours? Does this meal help me focus and function? Okay, because if those two things aren't intact, how many calories really doesn't matter, because it may be low in calories, but because it doesn't keep you full longer than 20 minutes. Now, an hour and a half after that, you're like starving and gnawing on your knuckles and trying to find something you can eat. And you know, does the food actually help you focus and function? If it makes you sleepy, if it makes you sluggish and you've got a high performing job or high performing life, then you don't have time for that. So you want to make sure that you feel good when you eat. That is eating like a grownup.

Speaker 1:

So, simplicity and decision-making process. Most people don't need a new plan. They need fewer decisions and more consistency. We overcomplicate things way too many times, so here's how we at THI help clients simplify. So, number one, we do things like use meal templates, building like two or three go-to meals for each part of your day. So two or three breakfasts, two or three lunch, two or three dinner, two or three snacks. That way you can slip and swap whenever needed. So you're eating foods that you enjoy but yet you're not getting burnt out and just throwing it in the trash halfway through the week. Things like keeping the kitchen stock, so eliminating nothing in the house. Panic where, oh, we just have to stop and grab something. Or we got to run to the store now that we're starving and try to get groceries because we don't have any groceries and we end up buying everything but the healthy things that we went there for. Also, automate lunch and snacks. So remove willpower from the equation.

Speaker 1:

So having meals that are pre-made, ready to go. This doesn't mean meal prepping every single meal of the week and you can't move from that, but just having meals that you can just grab and go, especially if you work, you know, and you have like a refrigerator in your office or in the break room where you can just stash a couple of meals there and a couple snacks so you can just grab and go whenever needed. Just watch your colleagues and you know, your fellow co-workers, because, uh, that's fighting words when somebody comes and takes your lunch when you're hungry and then we do things like build in default. So know what you'll order when you're eating out. Have a game plan intact before you get there, okay, okay, total, total game changer. I've seen it save so many self-sabotage moments by just having a game plan, knowing what you're going to order. That way you can just focus on enjoying your time, enjoying the moment with the people you love, or making that memory or whatever, and knowing that you're not letting yourself down at the same time. Okay, being an adult.

Speaker 1:

So eat from self-respect, not self-control. That's the goal, okay, self-respect over self-control. This is empowerment. Right here. This is where most diets fall apart. They teach you to eat from discipline and restriction. Only. That's what they focus on for the most part, which creates burnout and resentment. We teach you to eat from self-respect. I eat in a way that helps me show up. I fuel my body because I care, not because I fear. I don't need to be perfect, I just need to be consistent. These type of ideas is what we really drive into our clients. Self-respect is the mindset that helps you say no without guilt and yes without regret. It keeps that conscience clear.

Speaker 1:

Studies in appetite and health. Psychology show that people who view eating through the lens of values and identity are more likely to maintain long-term behavior change than those focused only on outcomes or control. So let's turn this into action. Here's some practical takeaways for you guys. Here's how to eat like a grown-up, starting today.

Speaker 1:

Number one build meals that include protein, fiber and fat for satiety. Okay, don't go crazy on the fats, because you can really get your calories way too high per meal and end up stalling your progress. So, controlling it, focusing on the protein and fiber, primarily, adding the fats for satiety and for taste. And you know, if you want to add some carbs in there, totally fine. But if most of your carbs are coming from fibrous foods, then you're really really winning there.

Speaker 1:

Number two use a few simple templates to reduce daily stress. Okay, have a few meals that you can interchange out that only take a few minutes. Templates to reduce daily stress Okay, have a few meals that you can interchange out that only take a few minutes to whip together. That way, when life is crazy, kids have practice. You're running back and forth, somebody's sick, the car needs to go into the shop, you know, your husband's out of town, your wife is, you know, got a doctor's appointment or she's got a hair appointment because, fellas, y'all know how long that can last sometimes and you know you got things that you can do to where you don't fail just because you weren't prepared.

Speaker 1:

Number three eat slowly, undistracted and with intention, when possible. Ok, really focus on the experience, really taste all the foods you're consuming, feel the textures as you're eating it. Pay attention to how it makes you feel, how quickly you start getting satisfied or how quickly that hunger starts to go away. Really pay attention to that, because that can be a total game changer when it comes to eating with self-respect and exemplifying self-control without forcing it. Number four choose foods based on how you want to feel, not just what you crave. So understand that just because Taco Bell on the way home from work sounds good, if you know you're going to be on the toilet half the night, which is going to ruin your sleep, and you're going to have the bubbly guts all next day because you ate completely out of character, that's probably not the right move, even just because it sounds good, okay.

Speaker 1:

And number five don't eat to be good. Eat to be fueled, focused and consistent, okay. This is not a matter of good versus evil. This is not. You're a good girl or good boy If you ate your healthy meal and you're bad if you ate junk or you stopped and got something okay. We got to break from that mentality. Stop judging ourselves over food choices and that's how we take control. So if you're tired of feeling like food is a fight and you're ready to eat in a way that aligns with who you are and where you're going, we would totally love to help.

Speaker 1:

So at THI, we help clients eat with strategy, freedom and identity. You don't need a new diet. You need a new mindset and a system that supports it so you can learn more. Or you can reach out to us to book a strategy. Call at transformhealthcoachcom, totally free, no strings attached. Just talk about where you're at, where you're wanting to go and how we could possibly help. Whenever you're ready, we'll be here. So I appreciate you guys for joining me on the win on purpose podcast. Eating like a grown-up isn't about rules. It's about responsibility, not punishment, but purpose.

Speaker 1:

Next week we'll find out the series with one of sorry. We'll close out the series with one of sorry. We'll close out the series with one of the most important truths of all the final fix, why identity is the only diet that works forever. It's going to be good guys. It's going to be worth waiting through all these episodes Although I know you took a lot of value out of this, because this is some good stuff. This has taken decades for me to understand. Put together, all the experience of working with my clients has led to these understandings. That is really helping people win, no matter where they're at. So until next time, do something good for yourself, something good for your health, something good for those you care about and, whatever you do, make sure you win on purpose. Talk to you next time.