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The Rooted Method: Summer 2026
Private podcast for participants of the Rooted Method
Episodes
19 episodes
BONUS: 4-minute "meditation" when you need to hit pause
Goal of this: PauseBreatheReconnect with yourselfThat's it
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BONUS: Metabolic movers (sleep, protein, cardio, lifting)
What's covered: How sleep, cardio, strength training, and protein influence our metabolism and how we experience our metabolism / hunger
Lesson 17: Making your nutrition a lifestyle (Maintenance Bridge)
What's covered: I introduce something I call the "Maintenance Bridge" to draw parallels between dieting and maintenance and rooting into what STAYS the same no matter what phase of dieting you're in
Lesson 16: The Rooted Reverse Diet
What's covered:Increasing your calories to end a diet phase and re-enter maintenanceHow to mentally prepare for a diet to end
Lesson 15: Bouncing back from being off track (The Bounceback BLUEprint)
What's covered: What to do when you feel like you're moving backwards and want to catch it before you're permanently "off track"How to get back into action when you're stuck in your head (with the Bounceback BLUEprint)...
Lesson 14: How to stay flexible but prepared (Obstacle Anticipation)
What's Covered: Anticipating friction in future events Preparing for friction and making a realistic planWhy motivation is hardUsing future self thinking (tomorrow me & the today and tomorrow...
Lesson 13: Emotional Eating (The Craving Wave)
What's Covered:Emotional Eating CycleUnconditional Permission to EatSurfing the Urge
Lesson 12: Tracking imperfectly but successfully (B+ Tracking)
What's covered:What is B+ TrackingWhy is it helpful?Step-by-step example of B+ trackingReminders when you do it
Lesson 11: How to hit your macros (Pre-logging macros)
What's covered: What is pre-loggingHow to approach pre-loggingThe benefits of pre-logging
Lesson 10: Tracking macros
What's covered: Macros 101Tracking versus food rulesFats vs. carbs when setting your macrosScale weight fluctuationsWalkthrough of the Macro Calculator will be in a BONUS video but goes w...
Lesson 9: What foods should you be eating & how to do it mindfully (The 4 Food Groups)
What's covered: Choosing your 4 food groupsWhat is nutritional dense food?What is mindful eating?5 tools within mindful eating + 6 mindful eating tactics
Lesson 8: How to diagnose your hunger, including in a diet (Hunger Check)
What's covered: Hunger Check webWhat makes it easier to be in tune with hunger?How to approach hunger in a diet
Lesson 7: Metabolism truths & eating enough (Total Daily Energy Expenditure, TDEE)
What's covered: Intro to MetabolismMetabolic rangeTDEE Hormones & appetite
Lesson 6: Building consistently satisfying meals with these 7 levels (The Satisfaction Stack)
What's Covered: The Satisfaction Stack tool
Lesson 5: Understanding hunger first, without macros (Hunger Scale)
What's covered: How to "listen to your body"The Hunger ScaleThe Minnesota Starvation Experiment
Lesson 4: The mean girl in your head (The Story Audit)
What's covered: Thoughts -> results flowThe Story Audit ToolEmotion Wheel
Lesson 3: Figuring out what will finally work for you (Experiment Loop)
What's covered: Experiment Loop ToolEvidence LogIEK Framework