American Glutton

How do the high-stakes negotiation tactics used in life-or-death crises apply to winning the daily battles inside your own mind?Ethan sits down with former FBI crisis negotiator and Hostage Rescue Team veteran Kyle Vowinkel, author of Shaping Chaos. Kyle shares gripping lessons from the front lines, including negotiating with the Boston Marathon bomber and resolving high-risk sieges, while breaking down how to regulate raw emotion, overcome personal failure, and build lasting self-discipline. Whether you are tackling personal health goals or managing intense stress, influence always begins from within.Preorder Shaping Chaos by Kyle Vowinkel, with leadership lessons from FBI HRT, crisis negotiation,and high stakes operations on decisions, influence, and pressure.https://www.kylevowinkel.com/bookSign up for Ethan's newsletter for more insights:https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 - Negotiating with Yourself01:58 - The Boston Marathon Boat Standoff08:06 - Tactical Empathy vs. Sympathy09:40 - The Emotional Teeter-Totter: Emotion vs. Rationality15:50 - Reframing Stress and Controlling Reactions19:28 - FBI Hostage Rescue Team Selection and Facing Failure28:16 - Conquering the Ego and Trying Again35:23 - De-escalation and Real-World Encounters41:06 - Shaping Chaos and the Alabama Bunker Rescue45:33 - Priming for Success and Weight Maintenance51:17 - Final Advice on Overcoming Failure

Why is it so difficult to make choices our future self will thank us for? In this episode, Ethan sits down with engineer and educator Dr. Ricardo Valerdi to break down the principles of effective decision-making. Drawing from sports, tech, and aerospace, Dr. Valerdi explains how recognizing cognitive biases, embracing failure, and defining clear metrics can help us escape mental ruts. Ethan shares lessons from his own weight-loss journey, highlighting the importance of personal ownership, shifting perspective, and assembling a trusted support team.Sign up for Ethan's newsletter: https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 - Introduction and Welcoming Dr. Ricardo Valerdi01:18 - Present Self vs. Future Self in Decision-Making04:02 - Decision Principles from Sports, Tech, and the Military05:33 - Critical Thinking and Challenging Personal Biases08:05 - Stoic Philosophy: Suffering in Imagination vs. Reality13:26 - Spotting Blind Spots and the Need for Honest Feedback16:38 - Taking Ownership of the Path Forward20:00 - Playing the Hand You Are Dealt22:00 - Lessons from SpaceX: Learning Fast from Failure26:30 - Incremental Habits vs. Transformational Change30:10 - Setting Clear Metrics and Redefining Self-Worth36:58 - The Five-Tool Team: Why Nobody Succeeds AloneEthan’s new book is available for pre-order:Glutton - A Memoir of AppetiteBy Ethan SupleeAn intensely moving and ultimately hopeful memoir about addiction, fame, and decades of extreme weight gain and loss, from a man who broke free from cycles of misery and shame to become who he is today – actor, podcaster, and author Ethan Suplee.Pre-order from:https://www.hachettebookgroup.com/titles/ethan-suplee/glutton/9780306835100/

Ever feel stuck in your health journey or worry too much about what other people think? Ethan sits down with Paige Dorian to explore how small, consistent actions can help you break old patterns, build lasting habits, and move forward without waiting for motivation.They discuss finding the balance between self-compassion and accountability, embracing discomfort, and learning to stop seeking approval from others. Plus, Ethan answers listener questions about weight loss and health benefits, fitting exercise around family life and sleep, gym music, and managing food portions without counting calories.SHOW HIGHLIGHTS00:00 - How to Get Unstuck and Start Making Changes05:27 - Asking for Help and Being Open to Advice09:34 - Breaking the Cycle of Dieting and Regaining Weight13:32 - Setting Realistic Goals and Making Sustainable Changes17:36 - Balancing Self-Compassion with Accountability20:08 - Finding Balance Between Enjoying Food and Making Healthy Choices23:50 - Setting Realistic Expectations for Long-Term Change27:47 - Making a Plan and Staying Consistent31:12 - Why Lasting Change Requires More Than One Solution

In this special bonus episode of American Glutton, Ethan announces his upcoming book, Glutton, published by Hachette and releasing on March 23, 2027. While often asked how he turned his life around and maintained it, the complete answer traces back through his childhood, career, relationships, and parenting. Written for anyone confronting addiction, disordered eating, or negative headspace, the book aims to offer perspective and hope.Tune in for an exclusive excerpt as Ethan reads a memory from the third grade about an intense classroom silence exercise and learning the art of disappearing. Episode HighlightsThe Book Announcement: Ethan shares the story behind writing Glutton, releasing March 23, 2027, through Hachette. The Full Journey: Why answering how he turned his life around required examining his entire path through childhood, career, relationships, and parenting. A Message of Hope: Hopes that sharing this story helps anyone struggling with disordered eating, addiction, or negative headspace. Exclusive Excerpt Reading: Ethan reads a story from third grade about sensory overload, classroom panic, and trying to stay unnoticed. Pre-Order Information: Details on securing a copy today ahead of release. Pre-Order DetailsGlutton is available for pre-order now at:https://www.hachettebookgroup.com/titles/ethan-suplee/glutton/9780306835100/?lens=grand-central-publishing

What if achieving your biggest goals did not require endless suffering and willpower? Ethan sits down with author and speaker Jia Jiang to explore the principles behind his book, Easy Discipline. Jia breaks down why traditional "hard discipline" works against human nature and explains how anchoring habits in genuine enjoyment creates effortless consistency.Together, they discuss Jia's famous 100 days of rejection therapy, actionable friction-reducing systems to beat procrastination, and how to reframe intimidating obstacles into an exciting adventure.Join Ethan's newsletter for exclusive weekly insights, updates, and community discussions: https://ethansuplee.substack.com/subscribeEthan's new book is available for pre-order:Glutton - A Memoir of AppetiteBy Ethan SupleeAn intensely moving and ultimately hopeful memoir about addiction, fame, and decades of extreme weight gain and loss, from a man who broke free from cycles of misery and shame to become who he is today – actor, podcaster, and author Ethan Suplee.Pre-order from:https://www.hachettebookgroup.com/titles/ethan-suplee/glutton/9780306835100/SHOW HIGHLIGHTS00:03:39 - Welcome and Introduction00:04:16 - Hard Discipline vs. Easy Discipline00:07:11 - The E in EASY: Prioritizing Enjoyment00:09:44 - Ethan on Finding Exercise You Truly Enjoy00:13:30 - Why the Best Exercise Is the One You Will Do00:15:50 - 100 Days of Rejection Therapy00:21:03 - Reframing Major Requests as an Adventure00:25:20 - Turning Personal Flaws into Strengths00:27:06 - Overcoming the Procrastination Loop00:30:13 - Using Five Minutes of Accountability to Just Start00:33:32 - Redefining Human Potential and Possibility00:36:06 - Building Your Own Path Instead of Copying Others

Are we facing a national food crisis that threatens our health and economy? Ethan sits down with Dr. Dariush Mozaffarian, a cardiologist and public health expert, to uncover how the modern food system is making us sick. They dive into the true cost of ultra-processed foods, the history behind our dietary guidelines, and why the "Food is Medicine" movement could be the ultimate solution to our healthcare crisis. Dr. Mozaffarian also shares his candid thoughts on GLP-1 drugs and the future of food policy.To hear more from Ethan and stay updated, sign up for his newsletter here:https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00:00 Episode Introduction00:02:09 Introduction to Dr. Dariush Mozaffarian00:04:42 The American Food Crisis00:08:41 How We Got Here: Vitamins and Calories00:14:50 Food is Medicine and Economic Solutions00:20:58 Improving School Meals Through Policy00:26:21 Are Seed Oils Really the Problem?00:34:00 Defining Ultra-Processed Foods00:44:46 The Reality and Limits of GLP-1 Drugs00:54:19 Food Policy and Political Movements

What happens when people start looking to you for answers about their own lives and struggles? Ethan sits down with Paige to discuss the responsibility and pressure that comes with inspiring others, why he has stopped trying to solve everyone's problems, and the difference between someone who genuinely wants help and someone who simply wants to complain. Ethan also explains how he found a sustainable approach to weight loss, why there is no finish line, and how accountability keeps him moving forward. Subscribe to Ethan's newsletter for more on health, fitness, and life.https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 - When People Start Looking to You for Answers 01:25 - Finding a Sustainable Approach to Weight Loss 05:13 - The Pressure of Inspiring Others 07:19 - Helping People Change Their Mindset 10:33 - The Difference Between Complaining and Asking for Help 14:10 - Why Ethan Stopped Trying to Solve Everyone's Problems 19:24 - The Breakthrough of Realizing There Is No Finish Line 21:30 - How Accountability Keeps Ethan Moving Forward 25:51 - Learning to Prefer How Healthy Eating Feels

What happens after you finally reach your ultimate target weight or hit that major life milestone? In this episode, Ethan sits down with his co-host to unpack the dangerous trap of hyper-fixating on a strict finish line. Ethan explains why finite goals often lead to relapse or rapid weight gain, and how shifting your focus to building a lifelong daily practice changes everything.Using a practical business analogy, they explore how to stay motivated for the long haul rather than just chasing a single win. Plus, Ethan answers listener questions on navigating tricky family dynamics, finding true internal motivation, and staying on track while traveling.Sign up for Ethan's newsletter for more insights:https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 Welcome Back to the American Glutton Podcast03:19 What Happens When You Reach the Big Goal?14:20 Understanding Zone 2 Cardio19:58 The Business Analogy for Long Term Goals