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Finally hit your goals without stress, guilt, or deprivation
With all the diets and food plans out there you might wonder if the world really needs another one. No it doesn’t, so we didn’t make one. Instead we pinpointed the skills that let some people make stress-free progress on their food goals, then designed a way to help you master those skills.
No rigid diet rules or forbidden foods
Supportive coaches and community
Proven results, even if other approaches failed
Eating Skills is an all-new coaching experience to help you transform your relationship with food and nutrition. Over the course of 20 weeks you’ll master proven strategies for hitting your food goals with less stress and more enjoyment and satisfaction.
Rachel Honeyman
Oceanside, NY
ES
Back in Control of Eating and Enjoying Food More Than Ever
I’d let my eating get pretty out of hand for a couple of years, put on a few extra pounds I wasn’t too happy about, and was generally feeling out of control when it came to food. Every time I tried to make a change, it just felt overwhelming and like I’d have to be miserable for X number of months before I could finally see a change.
But working on my eating skills has been a totally different experience. Within 2 weeks I’d completely cut out snacking, just by making a few small adjustments to my meals. And slowing down my eating and being more present in my meals cut my appetite down from NONSTOP OMG I COULD EAT A HORSE AT ANY TIME OF DAY to that of a normal person.
I no longer feel like my appetite and cravings control me, and I’m able to enjoy my food way more. And that’s all without cutting a single food group or type of food from my diet. And yeah, I’ve also lost 5 or 6 pounds, which is super cool. But the changes in my relationship to food and the feeling of taking real steps to align myself with my values have actually been way bigger and more important to me.
Use Eating Skills to Break the Diet Cycle
If you’ve tried popular diets or food trends, you probably know the cycle of guilt and disappointment.
You buy the books and fill your fridge with things you’re allowed to eat. You even see some success early on. But sooner or later you’re back on the couch crying into two sleeves worth of Oreo crumbs about how your parents never taught you willpower.
Here’s the good news: It’s actually not you. Conventional diets and nutrition plans only work for about 5% of people. For everyone else they leave you right back where you started, or worse.
That’s why we’ve created an entirely new nutrition experience based on what actually helps people get lasting results.
The key is, instead of rigid food rules that add stress and guilt to your life, we teach you fundamental eating skills that lead to effortless progress on your nutrition goals.
Why Skills Eat Diets for Lunch
Strict diet rules work great until you’ve got a sick kid, a work deadline, and half a leftover pizza in the fridge. That’s where skills come in. Instead of judging each food decision as right or wrong, skills help you navigate the complexities of eating in the real world.
Replace Rigid Rules with No-Fail Flexibility
Your life doesn’t play by dietary rules. You can force it to for a little while, but it’ll usually find a way to break them. With skills you’re not expected to do it perfectly every time, so you really can’t fail. You just keep practicing and getting better.
Stay in Control Even When Life Gets Crazy
Sometimes the shit hits the fan. No time to shop, much less cook. And all you really want is a double-double and extra fries. Since skills don’t rely on sticking to a specific plan, they help you roll with the punches and still stay on track with your actual goals.
Make Nutrition an Effortless Part of Your Life
New skills are tough at first, but the more you practice the easier they get. So making food choices that work for you takes less and less energy over time. Which frees you up for your training and all the other stuff you wanna do.
It’s not that rules are bad and skills are good. You might have diet rules that are really important to you based on your ethical principles, religious commitments, or what you know works and doesn’t work for your body.
The point is that developing your eating skills will help you stick to your goals and values around food, whatever those are.
So it doesn’t matter if you’re trying to lose weight or gain it, cut out a certain type of food or be healthfully omnivorous, eat for high performance or maintain a happy status quo. Eating Skills will help you make painless progress in the direction you want to go.
But progress is only valuable if it lasts. We designed Eating Skills to help you improve your relationship with food for the long-term.
20 Weeks of Progressive Skill Mastery for Lasting Change
Chances are you’ve been eating for most of your life, so your habits around food aren’t gonna change just by reading a book or watching a few videos. We coach you through a proven process of learning, practicing, and internalizing your new skills so eating the way you want becomes second nature.
Each section builds on the one before it, deepening the skills you’ve learned and layering on powerful new strategies. Here’s how it all breaks down:
Weeks 1–5
Essential Food Skills
This is the foundation for everything. You’ll learn the most important skills you need start taking control of your eating. We’ll start with concrete guidelines to give you a sense of structure and confidence in your choices.
Weeks 6–10
Overcome Nutrition Obstacles
Like Mike Tyson says, “Everyone has a plan until they get in the mouth.” We’ll guide you in defining your values around food and what’s really important to you. Then you’ll look at what’s likely to get in the way of sticking to them so you can be ready for challenges when they come.
Weeks 11–15
Mindset Turning Points + Beat Mindless Snacking
Shifting your thinking is key to achieving your goals. By now you’ll be feeling confident enough in your basic skills to start applying proven mindset techniques and tackling bigger challenges, like curbing unhelpful snacking.
Weeks 16–20
Put It All Together + Advanced Strategies for Stress
As you see real progress on your goals, we’ll teach you how to put everything together into a flexible, personalized eating approach that will serve you for life. Including how to handle the big stress events that knock so many people off their habits.
By the end of 20 weeks you’ll have eating skills you can use for the rest of your life. But you won’t have to get there alone. In fact you’ll be learning from the same guy we go to when we’re trying to dial in our own nutrition.
Meet Josh Hillis, Your Guide to the World of Eating Skills
If you’re reading this you’ve probably tried some different diet plans. And you can bet we have, too. Our three founders have about 100 years of combined training experience, so they’ve tried virtually every option that looked like it might be able to help them hit their goals.
Meanwhile clients kept asking us for nutrition advice. But nothing we tried fit our goal of helping people build real autonomy in their lives.
Until we met Josh Hillis.
We first knew Josh as a GMB client. Turns out he’s also an author and coach, who’s currently doing a thesis about behavioral science and emotional eating.
But it was only when some of our staff members got great results from his private coaching that we realized he has the exact expertise our clients have been looking for.
Since then he’s become our go-to guy for all things eating related. We even started referring clients to him. So when the opportunity presented itself we just decided to hire him.
Together we figured out how give you his sought after coaching results without the cost of private sessions.
Intuitive Online Experience Designed for Your Success
Building new habits isn’t easy. Which is why Eating Skills includes the key elements proven to help you stick to your intentions and get better results: a video learning course designed for skill acquisition, and a supportive coaching community where you get help, accountability, and camaraderie. And it’s all accessible from any internet device.
Quick Video Learning
You don’t have time for hour-long lectures or dense blocks of jargon. So we designed everything to fit in quick 2-3 minute videos with handy reference text when you want a refresher.
Guided Skill Practice
If you’ve ever tried to learn a bunch of new skills at once, you know it doesn’t work. We’ll tell you exactly which skills to practice each week so you make continuous progress without feeling overwhelmed.
Expert Coaching
Diet can still be confusing, even as you’re developing your skills. You’ll get your questions answered by trained coaches like Josh so you never have to wonder if you’re doing it right.
Helpful Community
There can be huge relief just in knowing other people have the same challenges. In our supportive online community you’ll be able to swap stories and tips with all sorts of people working towards similar goals.
From beginning to end, Eating Skills is designed to help you get rid of all the stress, guilt, and shame around food. As you progress you’ll feel a growing sense of confidence that not only are you making easier progress towards your goals, but you can do it while actually enjoying what you love about food.
Larry Franks
GMB Client
ES
Feeling Full Between Meals with Less Snacking
So far I think all the skills and info have been very valuable. Just being conscious of snacking as stress/procrastination has helped me avoid it. Stopping to think about it, and keeping snacks out of arms reach makes the urge manageable.
The plating approach has helped with meal planning/prep, as well as what I order when I eat out. Previously veggies and fruit were in the 1/4 of the plate, if at all. Swapping the proportions has helped me stay fuller between meals, which has reduced the temptation to snack.
Jenn Wood
GMB Client Support
ES
Lost 6 Pounds Over the Holidays "Without Even Realizing It"
Chocolate chip cookies are the only thing that got me through the first year of raising twins. But it was getting out of control. I tried all the big names in diet companies. But I dreaded those diets because they made me obsess about every single thing I ate. And weighing in constantly was at best short-term motivation, and at worst totally demoralizing.
As I’ve been working on eating skills my anxiety and obsession around food has started to fade. The voice in the back of my head that said “screw it! you’re going to fail anyway” didn’t fit in because I wasn’t depriving myself yet I was still losing weight. Over the holidays, I lost 6 lbs without even realizing it — because these skills have now become a habit.
Since starting, I’ve lost 52 lbs. But that is really the least of it. I’ve gained self-compassion, and confidence in myself and what I am actually able to do with the right tools.
Beth A.
Eating Skills Client
ES
A Genuine Light at the End of the Tunnel
Wow. Has it really been 20 weeks? I genuinely can’t think of the last time I stuck with a program this long.
There is so much I love about this program. Having struggled with my “bad” eating habits for years, and constantly beating myself about not being able to eat healthily, this finally feels like a path forwards. I don’t have to count calories. I don’t have to do the “right” thing all the time. Instead it’s about slowing down enough to make real, thoughtful choices about food; about eating proper, decent meals that will carry me through to the next one and fuel my activities (rather than a plate of vegetables that leaves me hungry in an hour). It doesn’t even have to be about weight loss, even though that’s something I want - this is a genuine light at the end of the tunnel, the idea that I can permanently have a good relationship with food.
I feel so grateful for this course and all the reflection and learning. In some ways I feel a lot wiser; and certainly like I understand myself a bit better than I did before. And I maintained my weight during an extremely stressful global pandemic - by listening to my body, and not by calorie restriction or panicking!
Make Eating the Way You Want an Effortless Part of Your Life
Before now these skills were basically only available through private coaching, which can cost thousands of dollars over the time it takes to get proficient in them. Eating Skills gives you the education, coaching, and community you need to transform your relationship with food for the rest of your life, all for the cost of a couple private coaching sessions.
Or one payment of $295 (one month free)
Even if other nutrition approaches haven’t worked, Eating Skills will help you take control of your nutrition and make meaningful progress on your goals. When you sign up you get lifetime access to all course materials plus 6 months of coaching and community to help you build skills you’ll use for life.
Eating Skills Will Help You Get Results, Guaranteed.
After the first four weeks, if you’re not making better food choices with less stress, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a few weeks of keto meal replacement shakes. You can see all the details here.
Al B.
GMB Client
ES
More Freedom and Awareness with Food
I think more than anything my attitude toward food and eating has changed over the program. I’ve been surprised and have become more aware. I have a deeper understanding about how food works for me, and what I need to do to feel better and healthier. It has also grown with a sense of play and fun about it. I mean every now and then, I catch myself eating quickly, giggle, then think “what’s the rush?” It’s not so much about the discipline but the freedom of making choices and occasionally experimenting in different situations.
Rebecca Rashkin
Engineer & GMB Trainer
ES
Reframed How I Look at My Habits
Eating Skills has provided a means for me to confront the deeper issues behind the behaviors I'm working on changing. It has reframed the way I look at my habits and brought awareness to how my eating patterns are a reflection of what's going on inside.
It's been helpful to make the comparison between eating and physical skills training. For example, it's unsustainable to work out as hard as you can every day and only take rest when you are too exhausted to move. An effective fitness program involves planned active recovery, e.g. taking a walk instead of strength training. Before, I never planned for treats or fully enjoyed them because of the shame I felt from eating something 'unhealthy.' Now I plan for treats the same way I plan for active recovery (every week!) and still practice some of the guidelines (like eating slowly), while taking a short break from others (fasting between meals).
This program has been more difficult than I thought it would be, but like learning a handstand, it's worth every bit of the challenge.
Frequently Asked Questions
We’ve also taken the liberty of including the answers here, since the questions aren’t very enlightening on their own 😉
Proven Skills
Make painless, natural progress without backsliding, even if other approaches have failed.
Make painless, natural progress without backsliding, even if other approaches have failed.
Expert Coaching
The uncertainties around food and eating are stressful. Let our trained coaches answer your questions and help you de-stress your food life.
Guaranteed Results
If you put in the work, you will get results. We don’t teach anything that we don’t stand behind 100%, so you can be confident it’s worth it.
Is there a specific food plan I have to stick to?
Negatory good buddy. You get to decide what, when, where, and with whom you want to eat. But you’ll learn a lot about what actually works for you, so over time you’ll find your habits shift to align more with your goals.
Will I have to count calories?
Nope. You’ll learn some helpful rules-of-thumb for how to judge portion sizes and such, but you can delete your calorie tracking apps.
Can I do this if I'm intermittent fasting (or gluten free, vegan, paleo, keto, etc.)?
Yeah, the skills you’ll learn can help ease the stress and improve the results of virtually any eating style.
But it’s important to remember that if you want to see changes in your results you need to be prepared to make some changes in your actions. That doesn’t mean vegans need to start eating meat to hit their goals. But Eating Skills might not be the right choice if you’re extremely attached to the choices you’re already making.
Do I have to give up beer and chocolate?
Nah. You may find your relationship to some foods naturally changes as you progress, but there’s nothing you have to give up to succeed.
How much time does this take every week?
The course videos and materials only take about 30 minutes a week to learn everything you need. Then it’s up to you how much time you wanna invest in getting coaching and community support. Some weeks you might not need much, and other weeks you’ll probably be glad they’re there for you.
Will I have to buy a bunch of special foods?
Nope. No frozen dinners, shakes, powders, supplements. Nothing. You can get whatever food you want from wherever you want.
Will this help me lose 20 pounds for my reunion next month?
No. This isn’t a hack for losing weight fast. This is skill development that will improve your relationship with food for the rest of your life.
Will this help me lose fat and gain muscle?
Yes. But this isn’t a “how I put on 30 pounds of muscle in 7 days” sort of program. If you’re ready to make natural, steady progress on your goals, this is a great way to do it.
Liz Maxim
Norfolk, UK
My Body is Much More Content
When I started Eating Skills I was already eating three balanced meals a day, lots of fresh fruit and veg etc etc, but I wasn't happy, or comfortable, and I was still craving food and snacking copiously. So something was 'off'.
Throwing the rule book out of the window and listening to my body had some unexpected results. How I eat now is not something I'd ever have chosen before Eating Skills but my body is much more content on it, I have fewer cravings and I have lost a little weight. Do I still emotionally eat? Definitely, but I know that I'm doing it and often why so I view it as a little piece of comfort rather than a descent in to a full on binge and it doesn't get out of control. That awareness is priceless.
Eating Skills gave me the courage to try, which I would never have had otherwise - and overall I'm pleased with where I've got to. Having battled with food for decades, the ability to ask my body what it wants and get an honest answer is something I never thought would happen.