{"podcast":{"title":"The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta","slug":"the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823","podcast_index_feed_id":7244823,"rss_url":"https://anchor.fm/s/1005eb3c4/podcast/rss","website_url":"https://www.rosentrain.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/42911737/42911737-1770393149542-3555adc86fc97.jpg","author":"Daniel Rosenthal (aka @rosentrain)","episode_count":69,"summary":"Tired of trying every diet and still not seeing results? The Leaner You Podcast helps moms over 40 lose weight, build muscle, and feel stronger - without crash diets, food guilt, or spending hours in the gym. Hosted by strength and nutrition coaches Daniel Rosenthal and Santo Chiappetta, who’ve helped hundreds of women transform their bodies, each episode tackles real questions from real women, giving you simple, proven strategies that actually work. 📩 Got a question? DM @rosentrain on Instagram. 🎧 New episodes every week.","last_synced_at":"2026-06-08T16:18:29.871374+00:00","page_url":"https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823"},"episode":{"title":"#59 - “I Can’t Keep This Food in the House” & How to Wake Up Early to Work Out","slug":"59-i-can-t-keep-this-food-in-the-house-how-to-wake-up-early-to-work-out","published_at":"2026-03-30T07:01:00+00:00","page_url":"https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/59-i-can-t-keep-this-food-in-the-house-how-to-wake-up-early-to-work-out","show_page_url":"https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823","url":"https://podcasters.spotify.com/pod/show/leaner-you-podcast/episodes/59---I-Cant-Keep-This-Food-in-the-House--How-to-Wake-Up-Early-to-Work-Out-e3h526e","audio_url":"https://anchor.fm/s/1005eb3c4/podcast/play/117655182/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-29%2F421005779-44100-2-34e5172cd8643.mp3","summary":"In this episode, Coach Santo and I answer two common questions. 1) What do you do when certain foods feel hard to keep in the house because once you start, it feels difficult to stop? 2) How to actually start waking up earlier to work out, without making yourself miserable or sacrificing so much sleep that the plan falls apart after a few days. This episode is about practical coaching strategies for cravings, habits, routines, and food-related decision-making. It is not medical, mental health, dietetic, or eating disorder treatment, and it is not a substitute for individualized care from a qualified professional. If you are dealing with, or feel you could be dealing with, binge eating, anorexia, bulimia, another eating disorder, or a more serious mental or physical health concern, seek support from an appropriately qualified healthcare professional. Timestamps: 00:00 Intro and next week’s episode plan 01:47 Question 1: “I can’t keep certain foods in the house” 02:20 Creating friction and making foods harder to access 04:08 Pre-tracking, planning treats, and eating mindfully 05:51 Boundaries, guilt, and pushing cravings off to tomorrow 07:28 When temporary elimination from the home can help 11:20 Stress eating, late-night cravings, and asking what the craving is really signaling 16:20 The 10-minute pause, craving awareness, and sitting with the urge 20:20 HALT, stress relief, and replacing the behavior 23:53 Would switching peanut butter types help? 27:17 Question 2: How do I start waking up early to work out? 28:37 Make the alarm harder to ignore 29:55 Wake up early first, even before adding the workout 32:06 Creating the space before forcing the habit 32:59 Why waking up early starts with going to bed earlier 36:05 Sleep cycles, chronotypes, and whether early workouts…","meta_description":"In this episode, Coach Santo and I answer two common questions. 1) What do you do when certain foods feel hard to keep in the house because once you start…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2675,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/episodes/59-i-can-t-keep-this-food-in-the-house-how-to-wake-up-early-to-work-out/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/59-i-can-t-keep-this-food-in-the-house-how-to-wake-up-early-to-work-out.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}