We've all been there...the day starts strong, we have a healthful breakfast, then work is busy and stressful, on the way home it takes every fiber of our being to resist the Dunkin, the 7/11 and the ice cream shop. And that internal dialogue begins. It's like the angel and the devil on each shoulder. Which one wins often comes down to willpower. But as Jenn says willpower is actually a lot less about our emotional strength and a lot more chemical than we ever realized. And particularly interesting for us, there's actually a Catch 22 of weight loss and willpower. It's true! Listen in for everything about what depletes our willpower and everything we can do to replenish it plus how best to use it. This is a not-to-be-missed episode! Outline:Welcome back & catch up with DarleneIntro today's topicDefine "willpower"Source for this episode: Willpower by Roy Baumeister and John TierneyHow to think of willpower - a muscle, a cup2 key factors to understand about willpowerWhat depletes itResisting desireego depletion - the anterior cingulate cortexStressDoing too much - multitasking, list of resolutionsTo-do lists & tracking in your headLow blood sugar - judges, diabetics, the Catch 22 of weight loss & willpowerBeing a manPMSLack of sleepNot keeping our agreements with ourselves - self trustDecision fatigueThe heat of the momentSigns we're getting depletedWhat strengthens/replenishes willpowerHeart Rate Variability (HRV)Eating/glucoseBreakfastSleepSetting & reaching goals, connect small goals to big goalsSelf-awarenessAccountability - tracking, public declarations, our communitiesFocus on habitsRealistic goalsConsequences & rewardsCharity & generosityDistractionHigh level thinkingTo-do listsClear, strict, unambiguous rulesOrientation toward the futureKids' willpower & self-esteemGamificationIf/then statementsKnowing your cues - internal vs external, our communititesPostponed pleasure ployDieting & willpowerCounterregulatory eatingThe goal4 steps to improve willpower Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"You have willpower. You are incredible! Being overweight does not mean you have weak willpower." - Jenn Trepeck"You don't suck. There's nothing wrong with you! Think of willpower as a muscle that can be fatigued."  - Jenn Trepeck"Willpower is a muscle that can be strengthened, a cup that can be refilled."  - Jenn Trepeck"Researchers found people spend 1/5 of their waking hours resisting desires." - Jenn Trepeck"Knowing you can strengthen the willpower muscle is a weight lifted; you're not doomed!" - Jenn Trepeck"Change your socks. Make your bed. Eat breakfast." - Jenn Trepeck"Distraction helps us exercise willpower." - Jenn Trepeck"What matters for willpower is exertion, not outcome." - Jenn Trepeck