The Capacity Method Show

Alison Jamison Coaching
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  • Self-Improvement
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You don’t have a willpower problem; you have a capacity problem. The Capacity Method Show is the weight loss podcast for women physicians navigating high-load, unpredictable lives. Each week you'll get practical tools for hunger, emotions, planning, and boundaries — built specifically for variable schedules, after-hours charting, and the mental load that doesn't stop when you leave the clinic. Host Alison Jamison has coached hundreds of women physicians through this work. The result isn't just weight loss — it's self-trust that sticks. Get your Baseline Week Starter Kit, linked in each episode

  1. 4 days ago

    Yes, And: Keeping the Foods You Love Without Letting Them Sabotage You

    Most of us handle the foods we love, once weight loss becomes the goal, in one of two ways: we cut them out entirely, or we quietly replace them with a smaller, "acceptable" stand-in that never actually satisfies us. Both are restriction wearing a different outfit — and both build the exact pressure that eventually shows up as a hard-to-control urge. This week, Alison borrows a rule from improv comedy — yes, and — to lay out a third option: naming the food you genuinely love, honestly, and building your week around it on purpose, instead of cutting it or shrinking it into something else. In this episode: - Why cutting a loved food out completely tends to backfire (and the direct link to why restriction manufactures urges) - "The swap" — the quieter version of restriction, and why it doesn't solve anything either - The yes-and move: naming the real food, then deciding in advance how it fits your week — with real pairing examples, including one full meal, not just snacks - A before/after look at what six months of restriction versus six months of planning actually looks like - A simple two-part planning exercise for the foods you've been cutting or shrinking Plus: details on Alison's free live workshop on Thursday, September 17 — "You Know What to Do. Here's Why That's Not the Problem." — two sessions, register even if you can't attend live for the replay.  Resources: Register for the workshop - You Know What to Do. Here's Why That's Not the Problem: alisonjamison.com/register Baseline Week Starter Kit: alisonjamison.com/baseline

  2. 1 Sept

    The Myth of a Normal Week: What's Actually Keeping You From Losing Weight

    You're waiting for a calm, uninterrupted week to finally focus on this — and that week isn't coming. This episode covers why your brain keeps promising you one anyway, what "once things calm down" actually costs you, and how to build a plan designed to survive the real week instead of the imaginary one. In this episode: Why your brain craves predictability, and why "normal" is a fiction, not a baseline "Once things calm down, I'll..." — the postponement trap and why the external thing resolving doesn't change the internal pattern Rolling with the punches: what to do when Plan A gets tossed out the window Why the Four Minimums and your minimum viable process are built for interruption, not the exception to it A practice for naming this week's most likely disruption and deciding your floor in advance Referenced in this episode: Ep 4: The Real Goal (the Repeatability Test) Ep 5: Your Success Formula: Process Over Mood (minimum viable process, percentages vs. streaks) Ep 10: Why Your Baseline Breaks (restart vs. recover) Ep 11: The Four Minimums Resources: Register for the workshop - You Know What to Do. Here's Why That's Not the Problem: alisonjamison.com/register Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  3. 25 Aug

    Urges: Why You Have Them and What to Do About Them

    An urge feels like it comes out of nowhere, but it doesn't — it's a thought, wearing an urgent costume. This episode covers what's actually happening in your brain and body when an urge hits, why fighting or giving in both make the next one stronger, and the real difference between urge-driven eating and eating something you genuinely, deliberately planned to enjoy. In this episode: What an urge actually is — the trigger, the thought, and the dopamine-and-safety loop underneath it Why urges "have no authority," even when they feel completely irresistible Why resisting and reacting both backfire, and why moderation alone doesn't fix it Planned desire vs. urge-driven desire — you're always allowed to want something A practical walkthrough for naming a trigger, riding out an urge, and deciding on purpose Referenced in this episode: Ep 1: Why Smart Women Physicians Still Struggle (decompression eating) Ep 6: The Most Common Thought Traps (moralizing food) Ep 7: Emotional Adulthood (self-responsibility vs. self-blame) Ep 8: How to Feel Feelings Without Fixing Them (four options with a feeling) Ep 24: Your Relationship With Yourself: Your Most Worthy Investment Ep 25: The Compound Effect: What Your Small Choices Are Actually Building Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  4. 18 Aug

    The Compound Effect: What Your Small Choices Are Actually Building

    Every choice you make around food, alcohol, movement, and urges is a deposit or a withdrawal — whether or not it shows up on the scale today. This episode covers why small choices feel insignificant in the moment, why that thought is technically true and completely misleading, and how to build a process designed to compound in your favor. In this episode: Why the scale is a bad narrator for what's actually happening in your patterns "This one time won't matter" — the thought that makes negative compounding invisible Why the minimum viable process from episode five is built to compound Recovering vs. restarting, through the lens of one missed deposit vs. a wiped-out account An evidence-log practice for tracking accumulation without turning it into a streak Referenced in this episode: Ep 5: Your Success Formula: Process Over Mood (process wins, minimum viable process, percentages vs. streaks) Ep 9: Massive Action vs. Passive Planning Ep 10: Why Your Baseline Breaks (restart vs. recover) Ep 15: The Documentation Habit: Data Without Drama Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  5. 11 Aug

    Your Relationship With Yourself: Your Most Worthy Investment

    The way you talk to yourself after a food choice you didn't plan is a relationship, whether you've examined it that way or not. This episode asks a simple question — would you accept this treatment from a friend — and offers a different model entirely: treating yourself not as a project to punish into shape, but as your most worthy investment. In this episode: Why harsh self-talk feels productive but rarely produces change that lasts The "would a friend talk to you this way" test Why shame creates avoidance, not durable change Reframing yourself as an investment — consistent deposits instead of punishment A guided practice for catching, testing, and rewriting your own self-talk Referenced in this episode: Ep 3: The Mind-Body-Behavior Loop (facts vs. stories) Ep 4: The Real Goal (misery compliance) Ep 6: The Most Common Thought Traps (moralizing food) Ep 7: Emotional Adulthood (self-responsibility vs. self-blame) Ep 15: The Documentation Habit: Data Without Drama Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  6. 4 Aug

    Desire vs. Hunger: Why You Want to Eat When You're Not Hungry

    You can be completely full and still feel a strong pull toward food. That's not your body malfunctioning — it's desire, and it runs on a completely different mechanism than hunger does. This episode breaks down the difference, walks through four common types of thinking that create over-desire, and gives you a real (if slower) process for reducing it. In this episode: Why desire and hunger feel the same but aren't — hunger is a body signal, desire is a thought-driven feeling Why you can be at zero on the hunger scale and still want something intensely Four types of thinking that create over-desire: conditioned, habit, adopted, and escapism "Stepping back": a temporary, non-restrictive way to interrupt the reinforcement loop A guided practice for identifying and working through your own over-desire pattern Referenced in this episode: Ep 3: The Mind-Body-Behavior Loop Ep 5: Your Success Formula (minimum viable process) Ep 8: How to Feel Feelings Without Fixing Them (four options with a feeling) Ep 12: Hunger Scale Mastery Ep 15: The Documentation Habit: Data Without Drama Ep 21: The Social Override (scarcity thinking) Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  7. 28 Jul

    The Values Filter: How to Stop Chasing the "Right" Decision

    "What's the right choice here?" feels like a reasonable question to ask before a food decision — but it's actually unanswerable in the moment, because it depends on results you don't have yet. This episode names that trap and offers a better question: not what's right, but what do I value here. A values-led approach to eating decisions that doesn't require you to predict the future. In this episode: Why "what's the right decision" produces brain-spinning, and why that's not a discipline problem What a value actually is (and isn't) — and why it's something you already have access to, unlike an outcome Why your food-and-body-specific values might be a different, smaller list than your headline life values Applying your values ahead of time (pre-decisions) and in the moment (real-time food choices) A guided practice for building and using your own values list Referenced in this episode: Ep 1: Why Smart Women Physicians Still Struggle (decision fatigue) Ep 3: The Mind-Body-Behavior Loop (facts vs. stories) Ep 5: Your Success Formula (minimum viable process) Ep 7: Emotional Adulthood (self-responsibility vs. self-blame) Ep 15: The Documentation Habit: Data Without Drama Ep 18: Next Meal Plan (the good/better/best ladder) Ep 21: The Social Override (decide before the room) Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

  8. 21 Jul

    The Social Override: How to Eat With People Without Losing the Plan

    Restaurants, call rooms, conferences, family gatherings — why are these so much harder to navigate than an ordinary meal alone? This episode names the specific belief running quietly underneath each of those four settings, and gives you a way to decide before you're in the room instead of white-knuckling once you're already there. In this episode: Why social settings are the override's most reliable trigger — and what that means practically Four beliefs behind social overeating, mapped to call rooms, conferences, restaurants, and family tables Deciding before the room: the next meal plan, applied to social events (plus a brief note on alcohol) Why you're not responsible for anyone else's reaction to your plate — and a one-line script ("the redirect") for holding that boundary in the moment A guided practice to prep for your next specific social event Referenced in this episode: Ep 3: The Mind-Body-Behavior Loop (facts vs. stories) Ep 4: The Real Goal (misery compliance) Ep 6: The Most Common Thought Traps (should/shouldn't thinking) Ep 7: Emotional Adulthood (self-responsibility vs. self-blame) Ep 8: How to Feel Feelings Without Fixing Them (four options with a feeling) Ep 12: Hunger Scale Mastery (the override) Ep 15: The Documentation Habit: Data Without Drama Ep 18: Next Meal Plan (the good/better/best ladder) Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

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About

You don’t have a willpower problem; you have a capacity problem. The Capacity Method Show is the weight loss podcast for women physicians navigating high-load, unpredictable lives. Each week you'll get practical tools for hunger, emotions, planning, and boundaries — built specifically for variable schedules, after-hours charting, and the mental load that doesn't stop when you leave the clinic. Host Alison Jamison has coached hundreds of women physicians through this work. The result isn't just weight loss — it's self-trust that sticks. Get your Baseline Week Starter Kit, linked in each episode

Information

  • Creator
    Alison Jamison Coaching
  • Years Active
    2026
  • Episodes
    29
  • Rating
    Clean
  • Copyright
    © Alison Jamison Coaching
  • Show Website
    The Capacity Method Show

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