Table of Contents

• Introduction: The Turning Point
• I Was Wrong
• Ditch Diet Culture
• The Ideal Body Formula™
• How To Use This Book

Part I: Relationship With Food

• Chapter 1: Navigating Hunger
• Stop Counting Calories
• How Many Calories Should I Eat?
• The Biggest Influence On Your Eating
• Hunger Is An Asset
• Eating When You’re Hungry
• The Daily Reset
• Chapter 2: Permission-Based Eating
• Eat What You Want
• Creating Healthy Boundaries Around Food
• Scarcity vs Abundance
• The Binge / Restrict Cycle
• Food Labels Matter
• Food Is Not the Enemy
• Chapter 3: Intentional Eating
• Meeting Your Needs of the Moment
• Satiate, Satisfy, Nourish
• There Are No Empty Calories
• Flexible Structure
• What’s Healthy Anyways?
• Chapter 4: Emotional Eating
• The Perfect Storm
• Sitting With Your Emotions
• Facing Your Problems Head On
• Your Unmet Needs
• Learning How to Cope
• The 3 Forms of Emotional Eating

Part II: Relationship With Body

• Chapter 5: Self-Connection
• Ditch the Scale
• Ideal Body Number
• Scale Tunnel Vision
• Losing Weight ≠ Being Healthy
• Fear of Gaining Weight
• Chapter 6: Redefining Self-Worth
• Your Body Is Not Your Worth
• The True Meaning of Body Fat
• Losing Relevancy
• Conditional Confidence
• Seeking Validation
• Diversifying Your Self-Worth
• Chapter 7: Negative Self-Talk
• You’re Fat
• Separate Your Self From Your Thoughts
• Reacting To Your Inner Critic
• #Don’t Hate – Investigate
• Fat Tony!
• Chapter 8: Handling Judgement
• Hiding Behind a Pen Name
• Avoiding Discomfort
• Getting Offended
• Building Your Armor
• The Mirror of Judgement
• How Others See You
• Who Cares
• Chapter 9: Body Acceptance
• Body vs Body Image
• Living Your Full Life Experience
• The Misery Gap
• The Double Standard
• Acceptance Isn’t Giving Up

Part III: Relationship With Exercise

• Chapter 10: Permission-Based Exercise
• Do What You Want
• What Are the Benefits?
• The Exercise Selection Pyramid
• Tolerating Exercise
• Is It Enough?
• Seeing Exercise As a Burden
• Chapter 11: Mindful Movement
• State Change
• Cultivate the Mind / Body Connection
• Intensity Matters
• Energy Production
• Intuitive Exercise
• Chapter 12: The Exercise Experience
• Exercise Is a Vehicle
• The Experience Variables
• Exercise Empowerment
• When Quitting Is OK
• Life Integration
• Chapter 13: Fatigue Management
• Getting ZZZZZs
• Managing Stress
• Resting Is Doing Something
• Get On the Priority List

Part IV: Relationship With Mind

• Chapter 14: Identity Change
• The Identity Tree
• Limiting Beliefs
• Self-Sabotage
• Change Your Past
• Chapter 15: Motivation
• Instant Transformation
• Be Pulled
• If You Were the Only Person In the World
• Setting a Thrive Floor
• You Do What You Value Most
• Chapter 16: Transformation Mindset
• Struggles & Breakthroughs
• Setting Intentions
• Process vs Outcome
• Dealing With Mess-Ups
• Lift the Deadlines
• Chapter 17: Mental Diet
• Curate Your Environment
• Set Boundaries
• The Food and Body Police
• Developing Your Mind
• Chapter 18: Intentional Calibration
• Are You Ready?
• Making Adjustments
• 100 Calories = 10 Pounds
• Utilizing Tools
• The Calorie Counting Hierarchy
• Letting Go Of What You Can’t Control

• Conclusion: Just the Beginning
• From Mental Transformation to Reality
• Commit to Never Dieting Again
• Journey Expectations
• What’s Next?