The Capacity Method Show

Alison Jamison Coaching
  • 5.0 (20)
  • Self-Improvement
  • Updated Weekly

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. 5d ago

    Hydration + "False Hunger": The Simplest Fix You're Ignoring

    You know you should drink more water. What you might not know is why it's actually a weight loss minimum — and why what feels like a food craving in the afternoon might have nothing to do with food. In this episode, Alison breaks down the false hunger signal, the metabolic case for adequate hydration, and the three specific traps that keep physicians running on a chronic fluid deficit without realizing it. What you'll hear: What "false hunger" is and how to recognize it in your own body What mild, chronic dehydration actually does to your metabolism, fat-burning, and appetite hormones Why physicians' thirst signals are especially blunted — and what to do instead of waiting to feel thirsty The three hydration traps: the blunted signal, the bathroom trap, and the minimizing thought A simple three-moment practice for this week Resources mentioned: Baseline Week Starter Kit (includes Four Minimums tracker): alisonjamison.com/baseline Clarity Call (45-minute mapping conversation): alisonjamison.com/clarity Related episodes: Episode 11: The Four Minimums Episode 12: Hunger Scale Mastery — Rebuilding Trust With Your Body Episode 13: Sleep + Weight Loss — The Unsexy Lever That Changes Everything

    22 min

  2. May 26

    Sleep + Weight Loss: The Unsexy Lever That Changes Everything

    Sleep is the first of the Four Minimums — and the one nobody wants to talk about, because there are no hacks and no upgrades. In this episode, Alison leads with the biology of what sleep deprivation actually does to your hunger hormones, decision-making, and weight loss; makes the case that sleep is the input under every other tool taught on this show; and walks through three physician-specific traps that derail it. What you'll hear: The biology — ghrelin, leptin, cortisol, the 200–500 extra calories per day, and the studies showing less fat loss on the same diet when sleep is short. Why sleep is the input to capacity, and what that means for everything else. Trap 1: Staying up because you don't want tomorrow to come. Trap 2: The weekend isn't a credit card. Trap 3: Consider the night ruined — and protect the ones you can. A practice for the week: noticing your sleep before you try to change it. Mentioned in this episode: Episode 3: The Mind-Body-Behavior Loop Episode 5: Process wins Episode 8: The three-minute feelings practice Episode 10: Recover, not restart Episode 11: The Four Minimums Episode 12: Hunger Scale Mastery Resources: Baseline Week Starter Kit (free): alisonjamison.com/baseline Clarity Call (45-minute mapping conversation): alisonjamison.com/clarity

    25 min

  3. May 19

    Hunger Scale Mastery — Rebuilding Trust With Your Body

    The third minimum gets the deep dive. If you've ever felt like you can't tell when you're actually hungry — when you're a physician whose schedule, training, and emotional load have taught you to eat by clock and by opportunity instead of by signal — this is the episode. Today is about getting back in contact with a body that has been talking to you the whole time. In this episode: Why trust with your body got broken in the first place — and why it's an adaptation, not a failure The three signals you're actually rebuilding: gentle hunger, comfortable satiety, and the difference between physical hunger and everything else A Tuesday walkthrough — what hunger awareness looks like in a normal hospitalist day The three traps physicians hit most often: the override, the swing, and the misread — and what to do about each Why listening before changing is the only first step that holds The Three-Moment Check-In practice: a small, repeatable way to start collecting hunger data this week Resources mentioned: Baseline Week Starter Kit — the hunger scale practice lives inside this free weekly form: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    23 min

  4. May 12

    The Four Minimums - The Baseline for Success

    Today is the overview of the four behaviors that actually move the needle on sustainable weight loss for women physicians, taught in plain language and built for the life you actually have. This episode is also the first one in a simplified format — less segmented, more flowing — closer to a real coaching conversation. In this episode: A look at what changes in Phase 2 — and what stays the same Why the four minimums matter: the physiology, the "skip to advanced" trap, and the compounding effect The four minimums: Sleep, Hydration, Hunger Scale, Documentation Why "good enough beats perfect" is the only frame that survives a call week Sleep: 6–9 hours when possible, weekly averages matter, knowing your floor on hard weeks Hydration: urine color as your guide, the weekday/weekend gap, what to do during scrub-up days The hunger scale: -10 to +10, eat between -2 and -4, stop between +2 and +4 — awareness, not control. With a Tuesday walkthrough. Documentation: awareness without judgment, planning or tracking as you go, what to do when you forget for two days How the four minimums support each other — and why building one makes the next one easier Why mastery is one minimum you actually do, not four minimums done “perfectly” A two-part practice: pick the one that's calling to you, and define what doing it looks like this week Resources mentioned: Baseline Week Starter Kit — the free resource where the four basics live in weekly form: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    32 min

  5. May 5

    Why Your Baseline Breaks (And How to Rebuild It)

    Baselines break. Not because something is wrong with you — because you're a human being living a high-variability life. This episode names the specific mechanisms that cause a baseline to break, explains what makes recovery harder than it needs to be, and gives you a practical framework for rebuilding without going back to zero. This is the final episode of Phase 1. It's also the most practical. And it ends with a single word swap that changes everything about how recovery feels. In this episode: The three specific mechanisms that cause baselines to break: capacity depletion, slow drift, and the drama layer Why the story about the break is usually harder than the break itself The restart trap: why going back to zero makes recovery harder, not easier What an actual rebuild looks like — shrinking the recovery window, separating math from drama, saying yes to the struggle Dr. D: the physician who had excellent beginnings and never practiced continuing One word to replace this week: swap restart for recover A two-part practice: name your last break (facts only), and find your Thursday The Simple Shift: Replace restart with recover. Resources mentioned: Baseline Week Starter Kit — the free resource built for exactly this moment: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    19 min

  6. Apr 28

    Massive Action vs. Passive Planning — Why You Keep "Starting Over"

    Due to technical issues with the recording equipment, the audio quality for this episode is below our usual standard. Every restart feels like action. This episode explains why it isn't — and what to do instead. Alison introduces the distinction between passive action (consuming information, planning, researching, preparing) and massive action (actually doing the thing until you get the result). Then she makes the case that physicians already know how to take massive action — they used it throughout their entire training. It's not a new skill. It's a dormant one. In this episode: The difference between passive action and massive action — and why one produces results and the other produces more preparation Why the Monday restart is passive action in disguise Red lights vs. stop signs: how to tell the difference between an obstacle that requires a new plan and one that just requires continuing Why physicians are especially vulnerable to the passive action trap — and what makes it feel so productive The one question that cuts through the fog: Am I consuming or am I creating? Dr. I: the most informed client Alison has ever coached — and why her knowledge produced zero results until she stopped preparing and started doing Alison's personal story: months of researching a way to get off her phone — on her phone A two-part practice: audit your consuming/creating ratio and name your red lights The Simple Shift: Ask — Am I consuming or am I creating right now? Resources mentioned: Baseline Week Starter Kit — free resource for listeners, available at alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    20 min

  7. Apr 21

    How to Feel Feelings Without Fixing Them (In Under 3 Minutes)

    How to Feel Feelings Without Fixing Them (In Under 3 Minutes) Most of us were taught to manage emotions — acknowledge them briefly and move on. Nobody taught us to actually feel them. This episode does. Alison starts by reframing what a normal emotional life actually looks like — and why the gap between that reality and what we've been sold is one of the primary drivers of emotional eating. Then she walks through the four things we actually do with difficult feelings (resist, react, distract, or feel), and teaches the specific four-step practice for feeling an emotion all the way through — in under three minutes. In this episode: The 50/50 reality: why roughly half of your emotions will be negative — and why that's not a malfunction The 30 percent expectation gap: what closing it immediately does for your relationship with food What we've been sold vs. what's actually true about emotional life The four options when a feeling shows up — and why most of us are using three of them almost exclusively Why resisting an emotion makes it stronger, not weaker How to feel a feeling safely — including setting your window of tolerance, the check-in, and the release Why this typically resolves in under three minutes when you stop fighting it Dr. I: the physician who was excellent at holding it together — and what that was actually costing her One question to ask before the automatic behavior runs The Simple Shift: Before the automatic behavior runs — ask: What am I actually feeling right now? Resources mentioned: Baseline Week Starter Kit — free resource for listeners, available at alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    22 min

  8. Apr 14

    Emotional Adulthood — How to Stop Outsourcing Your Feelings

    Emotional Adulthood — How to Stop Outsourcing Your Feelings You had a good plan. You believed in it. And then some part of you refused to follow it — not because life got in the way, but because something pushed back. This episode names that pattern, explains the mechanism underneath it, and gives you a framework that actually accounts for what's happening. In this episode: The rebellion pattern: why physicians specifically are wired to resist their own plans — and what's actually driving it The depletion pattern: the other version of the same root problem Emotional childhood and emotional adulthood — what they actually mean and how to tell the difference in your own behavior Why this is not about blame — and the critical distinction between self-responsibility and self-criticism Dr. M: the physician who thought she had a discipline problem and discovered she had an emotional skill gap Alison's personal story: the recurring pattern of being the one with the grilled chicken salad while friends ordered freely. Self-pity, resentment, the "it's not fair" entitlement layer. Shift: stopped making her friends' choices mean something about hers. A two-part guided practice: find the moment (name what was happening and whether you were taking responsibility), then find your emotional child (where is the entitlement/it's not fair voice living in your relationship with food) The Simple Shift: Replace "I couldn't help it" with "I didn't have another tool for what I was feeling." Resources mentioned: Baseline Week Starter Kit — free resource for listeners, available at alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

    17 min
See All (15)

Trailer

5
out of 5
20 Ratings

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
    2K
  • Episodes
    15
  • Rating
    Clean
  • Copyright
    © Alison Jamison Coaching
  • Show Website
    The Capacity Method Show

You Might Also Like