Reprogramming
In brief
Section titled “In brief”- 95% of our behavior is driven by unconscious programs
- Willpower is temporary; real change requires reprogramming
- Neuroplasticity makes lasting change possible
- New behavior patterns become automatic after 66 days
- TKB supports brain recovery via stable metabolism
Why behavior change often fails
Section titled “Why behavior change often fails”Up to 95% of our behavior is driven by automatic, unconscious programs that were already formed in childhood.
This ‘subconscious software’ determines:
- Eating behavior
- Stress reactions
- Motivation
- Recovery capacity
Real lifestyle change requires not more willpower, but reprogramming of the brain.
Neuroplasticity: how change becomes lasting
Section titled “Neuroplasticity: how change becomes lasting”The brain remains adaptable throughout life — this is called neuroplasticity.
How new connections arise
Section titled “How new connections arise”| Factor | Explanation |
|---|---|
| Repetition | Daily practice strengthens new pathways |
| Focused attention | Conscious focus activates neuroplasticity |
| Emotional involvement | Emotion makes patterns stronger |
Within TKB this means:
Section titled “Within TKB this means:”- Repeating healthy choices, regularity, and rest moments daily
- Recognizing and redirecting emotional triggers (stress eating, fatigue, guilt)
- Repeating small, consistent steps
Four subconscious programs that block
Section titled “Four subconscious programs that block”| Program | Core question | Manifestation |
|---|---|---|
| Self-worth | ’Am I good enough?‘ | Perfectionism, guilt, stress eating |
| Safety | ’Is the world safe?‘ | Fear of change, need for control |
| Scarcity | ’Is there enough?‘ | Overeating, food urges, difficulty letting go |
| Deservingness | ’Do I deserve care?‘ | Self-neglect, too little time for recovery |
These programs arise from early learning experiences and are automatically activated under stress. Through awareness and repetition, they can be rewritten.
The 66-day protocol for reprogramming
Section titled “The 66-day protocol for reprogramming”Phase 1 — Awareness (days 1-7)
Section titled “Phase 1 — Awareness (days 1-7)”Observe daily behavior that doesn’t align with your intention:
- Note what you wanted to do
- Note what you actually did
- Note which thoughts or feelings came in between
This makes old patterns visible and gives insight into your brain’s automatic reactions.
Phase 2 — Interrupt (days 8-30)
Section titled “Phase 2 — Interrupt (days 8-30)”When an old program comes up, interrupt it immediately:
- Count slowly: 5-4-3-2-1-go!
- Get physically moving
- Name the pattern: ‘This is the old scarcity program’
- Choose a small opposite action:
- Go for a walk
- Drink water
- Call someone instead of eating
Each interruption weakens the old pathway in the brain.
Phase 3 — Install (days 8-66)
Section titled “Phase 3 — Install (days 8-66)”New programs are introduced in a state of relaxation, when the brain enters theta activity (upon waking or just before sleep).
Protocol:
- 10 minutes of calm breathing (4-7-8 rhythm)
- Repeat positive beliefs:
- ‘I give my body rest and nutrition’
- ‘I care for my health with confidence’
- Visualize yourself with the desired behavior: eating calmly, exercising, recovering
- Feel the accompanying calm and satisfaction — emotion makes the new pattern stronger
Phase 4 — Integration (from day 30)
Section titled “Phase 4 — Integration (from day 30)”Test your new beliefs in practice:
- Note every day three proofs of success: moments when you applied the new behavior naturally
- This confirmation helps the brain recognize the new route as default
- Discuss your progress weekly with a lifestyle coach or buddy
The physiological basis for brain recovery
Section titled “The physiological basis for brain recovery”A stable metabolism supports cognitive function, mood, and learning ability.
How TKB supports the brain
Section titled “How TKB supports the brain”| Effect | Mechanism |
|---|---|
| Stable blood sugar | Reduces energy dips and stress reactions |
| Fewer insulin spikes | Lowers hunger and cravings |
| Calm metabolism | Creates brain space for behavior change |
Nutrients for neuronal building
Section titled “Nutrients for neuronal building”| Nutrient | Function |
|---|---|
| Protein | Building block for neurotransmitters |
| Omega-3/DHA | Neuronal signal transmission |
| Magnesium | Relaxation and recovery capacity |
| B vitamins | Energy metabolism in the brain |
During deep sleep, new connections in the brain are strengthened and old patterns are broken down. Sleep is essential for reprogramming.
Daily rhythm for reprogramming
Section titled “Daily rhythm for reprogramming”| Time | Activity |
|---|---|
| Morning | 20 min breathing and positive focus |
| During the day | Short ‘pattern interrupts’ with old patterns |
| Evening | 10 min relaxation, calm music or meditation |
| Daily | Note three proofs of progress |
Summary
Section titled “Summary”Veelgestelde vragen
Why does behavior change often fail?
Up to 95% of our behavior is driven by automatic, unconscious programs that were already formed in childhood. Willpower is only temporarily available; with fatigue or stress, the brain switches back to old patterns. Real change requires reprogramming, not more willpower.
What is neuroplasticity?
Neuroplasticity means the brain remains adaptable throughout life. New connections between nerve cells arise through repetition, focused attention, and emotional involvement. Research shows new behavior patterns become automatic after an average of 66 days.
What is the 66-day protocol?
A protocol in four phases: awareness (days 1-7), interrupting old patterns (days 8-30), installing new programs (days 8-66), and integration (from day 30). After 66 days, new brain connections are noticeably more stable.
How does therapeutic carbohydrate restriction support brain recovery?
Therapeutic carbohydrate restriction stabilizes blood sugar, reduces insulin spikes, and lowers hunger and stress reactions. A calm metabolism creates brain space for behavior change. Additionally, protein, omega-3, magnesium, and sleep support neuronal building.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.