The Capacity Method Show

Alison Jamison Coaching
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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. قبل ٩ ساعات

    Protein, Fiber, Volume: Building Meals That Lower Overeating

    If your hunger scale is swinging, or your satiety doesn't last as long as it should, the inputs might be off — not the tool. In this episode, Alison breaks down the three things that affect how your hunger scale actually works in your body, and how to build meals that make the work you've already been doing easier. What you'll hear: Why the hunger scale works better on some days than others (and what to do when it doesn't) How protein, fiber, and volume each affect your body's satiety signaling — without prescribing specific amounts The connection between the Sudoku grid and how these three things work together A look-back practice using your documentation to find your own patterns A note on scope: Alison is a weight loss coach, not a registered dietician. This episode covers the behavioral and mechanistic layer — not clinical nutrition. For specific gram targets or clinical guidance, work with your own physician or a registered dietician. This week's practice: Look back at three meals from your documentation. Was protein present and real? Was there a vegetable portion? How did your hunger scale read two hours later? Just look. Resources mentioned: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

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  2. ٣٠ يونيو

    The "Next Meal" Plan: How Physicians Win With Decision Fatigue

    The food decision you make while you're hungry is structurally different from the one you make when you're fed. In this episode, Alison teaches the "good, better, best" planning framework — a simple ladder for getting your food decisions out of the moment and into a window when your brain is actually working for you. What you'll hear: Why hungry-brain decisions and fed-brain decisions are different problems (not a willpower issue) The good/better/best planning ladder — and how to meet yourself where you are What "planning the next meal" actually looks like for physicians with unpredictable schedules How to connect the Next Meal plan to the documentation habit from Ep 15 Why flexibility and planning are not in conflict This week's practice: Before you finish your next meal, decide what the one after that will be. Three days this week. One meal ahead. Resources mentioned: Baseline Week Starter Kit (includes the next-meal menu): alisonjamison.com/baseline Free Sudoku Method worksheet: alisonjamison.com/sudoku Book a Clarity Call: alisonjamison.com/clarity

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  3. ٢٣ يونيو

    "I'm Too Busy to Meal Plan": The 10-Minute Weekly Reset

    If meal planning has failed you before, this episode is for you. Alison teaches the Sudoku Method — a flexible, low-maintenance meal planning framework that turns nine grocery items into twenty-seven meal combinations. You'll learn why most meal planning systems are designed to fail physicians, and exactly what a ten-minute weekly reset looks like. What you'll hear: The three real reasons meal planning fails physicians (hint: it's not motivation) The Sudoku Method: how 3 proteins + 3 veggies + 3 starches = 27 meals How spice profiles multiply variety without multiplying effort What the 10-minute weekly reset actually looks like How to answer "won't I get bored?" honestly This week's practice: Build your first Sudoku grid. Three proteins, three vegetables, three starches — things you genuinely like and would cook. Nine items. That's the whole practice. Resources mentioned: Free Sudoku Method worksheet (this episode only): alisonjamison.com/sudoku Book a Clarity Call: alisonjamison.com/clarity

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  4. ١٦ يونيو

    Weekend Drift: How to Keep Momentum Without White-Knuckling

    If you've ever white-knuckled your way through a Saturday and fallen apart by Sunday — this episode is for you. Today we're talking about weekend drift: why it happens, why willpower isn't the answer, and what to do instead. In this episode: Why weekday structure does more of your food decision-making than you realize — and what happens when it disappears on Saturday What white-knuckling actually costs, and why it tends to run out by Sunday afternoon The Four Minimums as your weekend floor — and what it means that everything above the floor can flex The emotional layer underneath weekend eating: what's actually driving the pull at the soccer field, the coffee shop, the dinner party A two-part practice for this weekend: a five-minute planning moment and an in-the-moment pause Referenced in this episode: Ep 8: How to Feel Feelings Without Fixing Them (four options with a feeling; the three-minute practice) Ep 12: Hunger Scale Mastery (physical vs. emotional hunger; the hunger scale) Ep 15: The Documentation Habit: Data Without Drama (Four Minimums as the substrate) Resources: Baseline Week Starter Kit: alisonjamison.com/baseline Book a Clarity Call: alisonjamison.com/clarity

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  5. ٩ يونيو

    The Documentation Habit: Data Without Drama

    This week we close out the fourth minimum of The Capacity Method with: documentation. Not a food diary as punishment, not a calorie tracker, not a report card. A chart. In this episode, you'll learn what documentation actually means inside the Capacity Method framework, why it works (including a study of nearly 1,700 people that found participants who kept daily records lost twice as much weight as those who didn't), and the three traps that keep physicians from using it effectively. In this episode: What documentation is — and what it's not (not a calorie count, not a grade) The two-part feedback loop: hunger scale + documentation together The "why bother" trap — and what it costs you when you get stuck The A-student trap — how selective journaling stops being data The all-or-nothing trap — and why imperfect documentation is still real documentation The three-moment practice for this week Resources mentioned: Baseline Week Starter Kit (free): alisonjamison.com/baseline Clarity Call: alisonjamison.com/clarity

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  6. ٢ يونيو

    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

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  7. ٢٦ مايو

    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

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  8. ١٩ مايو

    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

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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

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    Alison Jamison Coaching
  • سنوات النشاط
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    © Alison Jamison Coaching
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    The Capacity Method Show

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