July 16, 2025 • 17 mins
Ever find yourself reaching for a snack even though you're not hungry? In this episode, we dig into what’s behind that urge—whether you’re on a GLP-1 medication or not. I’ll help you uncover the thoughts and feelings driving habit eating and show you how to pause, process, and choose something that actually meets your real need.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lisa (00:00):
This is the Eat Well Think Well Live Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 156.
What to do when you're full butstill looking in the pantry?
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:25):
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Hi there.
Welcome back to the podcast thisweek.
Today I wanna talk about amoment.
(00:45):
I know so many of youexperience, it's that moment
when you're standing in thekitchen.
Maybe you've even just finisheddinner.
Maybe you're not hungry at all,and yet you're opening the
pantry door.
Checking the fridge forsomething that might sound good.
You've had enough food, you'renot actually hungry, but
(01:05):
something in your brain justsays, Hmm, I just need a little
something, something.
Today, we're gonna unpack what'sgoing on in that moment because
it's not about willpower orself-control, and it's
definitely not a reason to beatyourself up.
In fact, I of course want you touse this as an invitation to get
(01:25):
curious.
It's my favorite emotion, right?
You know that.
Okay, we're gonna talk about whythat urge shows up, what it
really means and what to do.
And this will apply to youwhether you are using GLP one
medications or not.
Okay?
So let's start with why thaturge even exists.
When people ask me what I do andI say, I'm a health and weight
(01:48):
loss coach, they kind of look atme weird and they usually assume
like I just like prescribemacros.
Or maybe it's like a weird wayof saying I'm actually a
personal trainer.
And then.
I mentioned that I usually workwith a lot of emotional eaters
and helping them figure out whythey're eating when they're not
hungry, and they go, oh yeah,because we've all been there.
(02:11):
Right?
Most people know it's a, it's atough place to get out of.
So I wanted to do an episodespecifically on this again, even
though I have lots of emotionaleating episodes, but I was just
thinking about what my introsays.
Where I say so much of weightloss, it's less about the food
and why we're eating when we'renot hungry.
(02:31):
So I really wanna get into thatspecific, just kind of that
very, very narrow topic.
So for so many of us, eating hasbecome a catch all response.
We eat to celebrate, to relax,to push through the afternoon
slump, to wind down at night.
And over time, our brains learnto associate eating.
(02:53):
With soothing or even justpausing or honestly.
Just all of the above, right?
We just associate eating withanything and everything.
So it makes total sense thatwhen you hit an emotional or a
mental snag, like boredom,stress, fatigue, or just the
feeling of I need a break.
(03:13):
Your brain says, Ooh, let's geta little snacky.
And this shows up even whenyou're not hungry, and
especially when you're nothungry, right?
Because your brain isn't askingfor food.
If we actually are hungry, yourbrain goes, Hey, it's time for
lunch.
It's not like, Ooh, what about alittle snooky snack?
Right?
There's just a difference.
You can hear the differencelike, oh, I think I'm ready for
lunch.
(03:33):
Oh, I think I need to startmaking dinner.
Like that's physical hunger,right?
But when the brain is asking forrelief or for comfort.
That's when we know it's comingfrom that emotional space.
And food just happens to be thetool that it knows best.
So, there is a little bit of adifference depending on whether
you are on GLP one medication ornot.
(03:55):
And again, this applies foreither way, but just gonna give
a little bit of a differencehere If you're not using
medication, this often lookslike grazing through the
afternoon, even though lunchmight have been filling enough
or standing at the pantry afterdinner because you're just
unsettled.
It's subtle, but it's common.
Um, again, you're, you're notbroken.
(04:16):
This is really, really common.
It's about habit and emotionalunmet needs.
For those of you that are usingGLP one.
This moment can feel especiallyconfusing because your hunger is
blunted, sometimes evencompletely gone.
And if you, if you're not usingmedication, you can kind of
trick yourself in that emotionalhunger space into thinking that
(04:39):
you're actually hungry.
Whereas if you are, if you're onthe proper dose of a GLP one,
you, you're pretty clear thatyou're not hungry.
But the problem is thatemotional.
Urge might stick around becauseyou still have negative
emotions, right?
And so this is where a lot ofwomen get stuck.
They tell me, I don't even wantfood, but I still want
(04:59):
something.
And it's because again, we haveemotions.
We don't know what to do with,but the medication has quieted
your appetite, but it hasn'terased your brain's learned
association.
That food.
Equals comfort.
You might find yourself reachingfor something before you even
realize you don't want it, oryou'll take one bite and stop,
(05:22):
but you then end up feelingemotionally unresolved.
And that unresolved feeling iswhat we want to address here
because it happens either way aswell.
So if you don't eat when you'renot on medication, um, you're
still gonna have that unresolvedfeeling.
So it just feels a little bitmore confusing when you're on
medication because you have likesometimes zero hunger at all.
(05:45):
And so it, it seems kind ofconfusing.
So let's take a closer look atwhat's going on in these
moments.
I'm gonna talk a little bitabout the model that I work with
with my clients.
I've got, again, severalepisodes in my backlog about the
model, but I'm gonna bereferencing the thought and
emotion line specifically.\ Thewhole model goes circumstance,
thought, feeling, action,result.
(06:08):
Um, and we're gonna be focusingin on those thought and feeling
lines.
So sometimes what's happening isyou're feeling a negative
emotion, you're tired, you'restressed, you're overwhelmed,
you're lonely.
And remember, this doesn't haveto be like the depths of despair
in, in fact.
It rarely is emotional eating isusually more of a subtle
(06:28):
response to often what is asubtly negative emotion.
Typically we're not, you know,crying our face out, you know,
right down into a full quat ofice cream, right?
That's what we kind of pictureif we wanna, like, if you google
a picture of emotional eating,that's what it looks like, but
your emotional eating is muchmore subtle.
(06:49):
Sometimes it's just habitual.
It's what you always do when thekids go to bed or when you sit
down to watch a show, or whenyou get home, or when you go get
in the car.
It's those transition timesespecially that are habitual.
Sometimes it's your brainwanting reward, especially if
the day's been all about otherpeople.
(07:09):
And sometimes, and this is aninteresting one, it can be
somewhat physical, but it's nothunger.
So this would be dehydration orfatigue if you didn't sleep
well.
And I'm always talking about howthose two things.
Both will send up physicalsensations that are false hunger
cues.
We don't actually need food asfar as calories go, but we're
(07:31):
feeling tired in the body orwe're feeling dehydrated.
And so in order to compensatefor those things, the brain
sends up a false hunger cue.
So that is a little bit of adifferent situation, but you do
wanna watch out.
For that as well, for those onGLP ones, the tricky part is
that your body may not be givingclear signals anymore, but your
(07:52):
mind still remembers that foodused to help.
So, um, it doesn't help in thesame way, which again, can feel
disorienting, but.
Because we're not getting clearsignals.
You know, it might bedehydration, it might be hunger.
So you wanna make sure, um, ineither way, whether you're on
medication or not.
Regardless, you wanna make sureyour hydration is on point all
(08:15):
of the time so that we're notgetting a.
That false hunger cue from adehydration situation.
Obviously I can't always saylike, and be sure you're getting
eight to 10 hours of sleep everynight, because it doesn't always
work for people.
But on those days when you'renot getting good sleep, just be
sure you are, you know, kind ofon top of that, like aware that
you might be having thosesignals come up.
(08:36):
All right, so here we are.
Let's get back to the momentwe're standing in front of the
pantry and you're like, oh,shoot, I'm not actually hungry.
What's going on?
So.
Just pause just for a moment.
No judgment, no pressure to makea perfect decision in this
moment.
Just take a breath, see if youcan identify the thought and
name the emotion that proceededthis urge to grab something from
(08:59):
the pantry.
So here's some examples.
There's no one home and I'mmissing having my older kids
around and the emotion I'mfeeling is lonely, or maybe I'm
not sure what task I shouldstart next.
That's a really common thoughtfor me, and the emotion is
restless.
Or Oh, I always grab a snackwhen I get home.
(09:20):
And so that's kind of anunderlying thought that you
maybe not even are aware of, butthe emotion might not be as
easily identified with this kindof habitual eat So you wanna
like see like, why do I alwaysgrab a snack when I get home?
Like, see what what's underthere?
And it might be because Ideserve it.
I just got home.
So I deserve a snack.
Might actually be the underlyingthought from that habit thought.
(09:43):
And so maybe entitled is thefeeling there that's like that
we deserve a little something,something after work or errands
with the kids or whatever it isyou're arriving home from.
So let's use that last exampleto move forward with what to do.
But, um, you can apply that toany of the thoughts, emotions
that I gave, examples orwhatever it is you're feeling.
(10:03):
So let's say you're feelingentitled to a snack.
Even just subtly, your action isto follow the habit, right?
Reach for the snack withoutquestioning it.
And your result is you reinforcethe idea that reward comes from
food, So instead of trying toshut down the action.
Right, like just force yourself.
That's willpower.
Like, oh, don't get a snack.
Or distract yourself withsomething else immediately,
(10:25):
which is often the advice.
Try instead to, like I said,pause, find that thought, and
then ask yourself, what's thefeeling that comes with this
thought?
So we identified that it's, ifit's the entitlement, let that
be there.
And then don't push it away.
Just notice, oh, this is mefeeling entitled to a reward.
(10:46):
That makes sense.
I've had a long day.
Of course, I feel that.
And here's the key, is to letyourself sit with that emotion.
You don't need to fix itimmediately.
You can even say, this is whatentitlement feels like in my
body.
And locate where it, where it'scoursing through.
This is what the reward seekingenergy feels like.
It's in my, maybe it's in yourlegs or arms, maybe it's in your
(11:10):
chest.
I don't know.
You tell me.
Feelings like entitlement orrestlessness or even boredom
don't actually last very longwhen we're willing to stop.
And feel them.
They start to dissipate when wegive them a name and allow them
to be felt instead of acting onthem automatically or pushing
them down, ignoring them.
(11:31):
That's willpower.
So the real skill here is notjust swapping in a different
behavior, but learning how tointerrupt the model at that
action line and give yourself achance to choose a new action,
which in this case is theprocessing.
Okay?
So the, when you interrupt thismodel, your action is actually
(11:52):
feeling the emotion, okay?
Then you can definitely move onto a different activity.
Other than eating, but thedifference between advice,
that's like feeling like asnack.
Just go take a walk.
And this advice is that they aremissing the step of identifying
why we are even feeling like wewanted that snack in the first
(12:14):
place.
Finding the thought.
And the emotion processing thatfor just a second.
This whole process only takes,you know, 5, 10, 15 seconds
before trying to change course.
It's a subtle difference, but itdoes make a difference because
the first option where I justsaid, you know, oh, just
(12:34):
immediately go take a, take awalk.
If you feel like a snack justleaves you with the emotions.
That entitlement or that boredomor that loneliness stuffed down
inside, you've just put a walkon top of it instead of some
sugar on top of it, right?
But the second option ofinterrupting the model,
processing the feeling,acknowledging it, naming it.
(12:57):
That allows for emotions to bepresent in your body, knowing
there's nothing to fear fromthem, and then moving on after
allowing them to be felt.
Just processing or acknowledgingthe feelings like boredom or
stress or loneliness, doesn'tnecessarily solve.
For those emotions.
Once we identify why you'restaring into the refrigerator
(13:17):
when you aren't hungry, it'sstill helpful to have some ideas
of how these emotions can besoothed without food.
Yes, they will dissipate, but ifwe're continuing to think about
those same thoughts, right,they'll kind of keep coming back
around.
So after you process them, youmight wanna think, okay, what
(13:39):
are.
The things on my list that helpme continue to process these
emotions with some action.
Okay, that's the next step is toprocess with a action.
So yes, a walk around the block,grab your dog, go get the mail,
anything like that.
Just get out of the house for aminute.
Um, if that's not an option,also lying down.
(14:01):
Listen to a meditation, like anons sleep, deep breath type
video.
Call, text or send a videomessage to a friend.
I just started Marco Ping somefriends of mine.
My daughter is like, oh my gosh,mom.
That is like such an old personthing to do, but I kind of like
it, right?
So whatever, whatever works foryou for, um, connecting and true
(14:22):
connection with friends.
Don't just get on social media.
That's not true Connection.
Uh, take a shower or bath.
Journaling helps in this moment.
Um, another one that I reallylike is getting busy with a
hobby or something like handwork or a puzzle.
So creation in this moment cango a long way.
I haven't talked, talked muchabout this, but things like
(14:42):
knitting, sewing, crafting ofany kind, um, putting together
puzzles or creating in thekitchen, chopping vegetables,
rolling dough, anything thatuses your hands can really help
shift your brain.
So not every tool will workevery time.
Not, not all of these areoptions at every moment, but the
more you practice identifyingthe thought and the feeling,
(15:03):
letting the feeling be present,and then redirecting to what
will actually help with thatfeeling, the easier this can
get.
So let me leave you with this.
If you are feeling frustratedthat this urge keeps showing up
time and time again, please knowthat that is normal.
It doesn't mean something wrongwith you, it means your brain.
(15:24):
Is doing what?
It's practiced.
So much of this emotional eatingis actually habitual eating.
It is just what we havepracticed and practiced and
practiced because this is theway we have the habit of
soothing that emotion.
So whether it's a habit ofeating immediately after getting
home, or it's a habit of usingfood to solve for your
loneliness.
(15:45):
Either way, this is a very.
Practiced routine and will takesome time to interrupt.
If you're on a GLP one, thismight feel even more frustrating
because food doesn't numb youthe way it used to.
But think of this as thispowerful opportunity that you
have.
You finally get to feel theseemotions.
Learn how to meet your emotionalneeds for real.
(16:08):
You're learning to build arelationship with yourself that
doesn't depend on food, and thatis.
Ultimately the definition of thework that I do with my clients,
it's not just weight loss, it'sreal personal growth.
If you're working through thisright now and you want some
support, it's really exactlywhat I help my clients with.
(16:28):
Whether you're navigating newhabits on, on medication, or
trying to understand youremotional urges.
Around food coaching gives youthe tools and the clarity.
Ultimately, I help you see yourblind spots in your thinking and
in your emotional life.
You can grab a free consult callwith me at the link in the show
notes to see if coaching isright for you and if you're on a
(16:51):
GLP one or even considering it,be sure to grab that success
starter kit I made for you.
Remember, what you eat matters,but what you believe about
yourself matters more.
Thanks for listening and sharingthe Eat Well Think Well Live
Well podcast.
This is the Eat Well Think Well Live Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 156.
What to do when you're full butstill looking in the pantry?
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:25):
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Hi there.
Welcome back to the podcast thisweek.
Today I wanna talk about amoment.
(00:45):
I know so many of youexperience, it's that moment
when you're standing in thekitchen.
Maybe you've even just finisheddinner.
Maybe you're not hungry at all,and yet you're opening the
pantry door.
Checking the fridge forsomething that might sound good.
You've had enough food, you'renot actually hungry, but
(01:05):
something in your brain justsays, Hmm, I just need a little
something, something.
Today, we're gonna unpack what'sgoing on in that moment because
it's not about willpower orself-control, and it's
definitely not a reason to beatyourself up.
In fact, I of course want you touse this as an invitation to get
(01:25):
curious.
It's my favorite emotion, right?
You know that.
Okay, we're gonna talk about whythat urge shows up, what it
really means and what to do.
And this will apply to youwhether you are using GLP one
medications or not.
Okay?
So let's start with why thaturge even exists.
When people ask me what I do andI say, I'm a health and weight
(01:48):
loss coach, they kind of look atme weird and they usually assume
like I just like prescribemacros.
Or maybe it's like a weird wayof saying I'm actually a
personal trainer.
And then.
I mentioned that I usually workwith a lot of emotional eaters
and helping them figure out whythey're eating when they're not
hungry, and they go, oh yeah,because we've all been there.
(02:11):
Right?
Most people know it's a, it's atough place to get out of.
So I wanted to do an episodespecifically on this again, even
though I have lots of emotionaleating episodes, but I was just
thinking about what my introsays.
Where I say so much of weightloss, it's less about the food
and why we're eating when we'renot hungry.
(02:31):
So I really wanna get into thatspecific, just kind of that
very, very narrow topic.
So for so many of us, eating hasbecome a catch all response.
We eat to celebrate, to relax,to push through the afternoon
slump, to wind down at night.
And over time, our brains learnto associate eating.
(02:53):
With soothing or even justpausing or honestly.
Just all of the above, right?
We just associate eating withanything and everything.
So it makes total sense thatwhen you hit an emotional or a
mental snag, like boredom,stress, fatigue, or just the
feeling of I need a break.
(03:13):
Your brain says, Ooh, let's geta little snacky.
And this shows up even whenyou're not hungry, and
especially when you're nothungry, right?
Because your brain isn't askingfor food.
If we actually are hungry, yourbrain goes, Hey, it's time for
lunch.
It's not like, Ooh, what about alittle snooky snack?
Right?
There's just a difference.
You can hear the differencelike, oh, I think I'm ready for
lunch.
(03:33):
Oh, I think I need to startmaking dinner.
Like that's physical hunger,right?
But when the brain is asking forrelief or for comfort.
That's when we know it's comingfrom that emotional space.
And food just happens to be thetool that it knows best.
So, there is a little bit of adifference depending on whether
you are on GLP one medication ornot.
(03:55):
And again, this applies foreither way, but just gonna give
a little bit of a differencehere If you're not using
medication, this often lookslike grazing through the
afternoon, even though lunchmight have been filling enough
or standing at the pantry afterdinner because you're just
unsettled.
It's subtle, but it's common.
Um, again, you're, you're notbroken.
(04:16):
This is really, really common.
It's about habit and emotionalunmet needs.
For those of you that are usingGLP one.
This moment can feel especiallyconfusing because your hunger is
blunted, sometimes evencompletely gone.
And if you, if you're not usingmedication, you can kind of
trick yourself in that emotionalhunger space into thinking that
(04:39):
you're actually hungry.
Whereas if you are, if you're onthe proper dose of a GLP one,
you, you're pretty clear thatyou're not hungry.
But the problem is thatemotional.
Urge might stick around becauseyou still have negative
emotions, right?
And so this is where a lot ofwomen get stuck.
They tell me, I don't even wantfood, but I still want
(04:59):
something.
And it's because again, we haveemotions.
We don't know what to do with,but the medication has quieted
your appetite, but it hasn'terased your brain's learned
association.
That food.
Equals comfort.
You might find yourself reachingfor something before you even
realize you don't want it, oryou'll take one bite and stop,
(05:22):
but you then end up feelingemotionally unresolved.
And that unresolved feeling iswhat we want to address here
because it happens either way aswell.
So if you don't eat when you'renot on medication, um, you're
still gonna have that unresolvedfeeling.
So it just feels a little bitmore confusing when you're on
medication because you have likesometimes zero hunger at all.
(05:45):
And so it, it seems kind ofconfusing.
So let's take a closer look atwhat's going on in these
moments.
I'm gonna talk a little bitabout the model that I work with
with my clients.
I've got, again, severalepisodes in my backlog about the
model, but I'm gonna bereferencing the thought and
emotion line specifically.\ Thewhole model goes circumstance,
thought, feeling, action,result.
(06:08):
Um, and we're gonna be focusingin on those thought and feeling
lines.
So sometimes what's happening isyou're feeling a negative
emotion, you're tired, you'restressed, you're overwhelmed,
you're lonely.
And remember, this doesn't haveto be like the depths of despair
in, in fact.
It rarely is emotional eating isusually more of a subtle
(06:28):
response to often what is asubtly negative emotion.
Typically we're not, you know,crying our face out, you know,
right down into a full quat ofice cream, right?
That's what we kind of pictureif we wanna, like, if you google
a picture of emotional eating,that's what it looks like, but
your emotional eating is muchmore subtle.
(06:49):
Sometimes it's just habitual.
It's what you always do when thekids go to bed or when you sit
down to watch a show, or whenyou get home, or when you go get
in the car.
It's those transition timesespecially that are habitual.
Sometimes it's your brainwanting reward, especially if
the day's been all about otherpeople.
(07:09):
And sometimes, and this is aninteresting one, it can be
somewhat physical, but it's nothunger.
So this would be dehydration orfatigue if you didn't sleep
well.
And I'm always talking about howthose two things.
Both will send up physicalsensations that are false hunger
cues.
We don't actually need food asfar as calories go, but we're
(07:31):
feeling tired in the body orwe're feeling dehydrated.
And so in order to compensatefor those things, the brain
sends up a false hunger cue.
So that is a little bit of adifferent situation, but you do
wanna watch out.
For that as well, for those onGLP ones, the tricky part is
that your body may not be givingclear signals anymore, but your
(07:52):
mind still remembers that foodused to help.
So, um, it doesn't help in thesame way, which again, can feel
disorienting, but.
Because we're not getting clearsignals.
You know, it might bedehydration, it might be hunger.
So you wanna make sure, um, ineither way, whether you're on
medication or not.
Regardless, you wanna make sureyour hydration is on point all
(08:15):
of the time so that we're notgetting a.
That false hunger cue from adehydration situation.
Obviously I can't always saylike, and be sure you're getting
eight to 10 hours of sleep everynight, because it doesn't always
work for people.
But on those days when you'renot getting good sleep, just be
sure you are, you know, kind ofon top of that, like aware that
you might be having thosesignals come up.
(08:36):
All right, so here we are.
Let's get back to the momentwe're standing in front of the
pantry and you're like, oh,shoot, I'm not actually hungry.
What's going on?
So.
Just pause just for a moment.
No judgment, no pressure to makea perfect decision in this
moment.
Just take a breath, see if youcan identify the thought and
name the emotion that proceededthis urge to grab something from
(08:59):
the pantry.
So here's some examples.
There's no one home and I'mmissing having my older kids
around and the emotion I'mfeeling is lonely, or maybe I'm
not sure what task I shouldstart next.
That's a really common thoughtfor me, and the emotion is
restless.
Or Oh, I always grab a snackwhen I get home.
(09:20):
And so that's kind of anunderlying thought that you
maybe not even are aware of, butthe emotion might not be as
easily identified with this kindof habitual eat So you wanna
like see like, why do I alwaysgrab a snack when I get home?
Like, see what what's underthere?
And it might be because Ideserve it.
I just got home.
So I deserve a snack.
Might actually be the underlyingthought from that habit thought.
(09:43):
And so maybe entitled is thefeeling there that's like that
we deserve a little something,something after work or errands
with the kids or whatever it isyou're arriving home from.
So let's use that last exampleto move forward with what to do.
But, um, you can apply that toany of the thoughts, emotions
that I gave, examples orwhatever it is you're feeling.
(10:03):
So let's say you're feelingentitled to a snack.
Even just subtly, your action isto follow the habit, right?
Reach for the snack withoutquestioning it.
And your result is you reinforcethe idea that reward comes from
food, So instead of trying toshut down the action.
Right, like just force yourself.
That's willpower.
Like, oh, don't get a snack.
Or distract yourself withsomething else immediately,
(10:25):
which is often the advice.
Try instead to, like I said,pause, find that thought, and
then ask yourself, what's thefeeling that comes with this
thought?
So we identified that it's, ifit's the entitlement, let that
be there.
And then don't push it away.
Just notice, oh, this is mefeeling entitled to a reward.
(10:46):
That makes sense.
I've had a long day.
Of course, I feel that.
And here's the key, is to letyourself sit with that emotion.
You don't need to fix itimmediately.
You can even say, this is whatentitlement feels like in my
body.
And locate where it, where it'scoursing through.
This is what the reward seekingenergy feels like.
It's in my, maybe it's in yourlegs or arms, maybe it's in your
(11:10):
chest.
I don't know.
You tell me.
Feelings like entitlement orrestlessness or even boredom
don't actually last very longwhen we're willing to stop.
And feel them.
They start to dissipate when wegive them a name and allow them
to be felt instead of acting onthem automatically or pushing
them down, ignoring them.
(11:31):
That's willpower.
So the real skill here is notjust swapping in a different
behavior, but learning how tointerrupt the model at that
action line and give yourself achance to choose a new action,
which in this case is theprocessing.
Okay?
So the, when you interrupt thismodel, your action is actually
(11:52):
feeling the emotion, okay?
Then you can definitely move onto a different activity.
Other than eating, but thedifference between advice,
that's like feeling like asnack.
Just go take a walk.
And this advice is that they aremissing the step of identifying
why we are even feeling like wewanted that snack in the first
(12:14):
place.
Finding the thought.
And the emotion processing thatfor just a second.
This whole process only takes,you know, 5, 10, 15 seconds
before trying to change course.
It's a subtle difference, but itdoes make a difference because
the first option where I justsaid, you know, oh, just
(12:34):
immediately go take a, take awalk.
If you feel like a snack justleaves you with the emotions.
That entitlement or that boredomor that loneliness stuffed down
inside, you've just put a walkon top of it instead of some
sugar on top of it, right?
But the second option ofinterrupting the model,
processing the feeling,acknowledging it, naming it.
(12:57):
That allows for emotions to bepresent in your body, knowing
there's nothing to fear fromthem, and then moving on after
allowing them to be felt.
Just processing or acknowledgingthe feelings like boredom or
stress or loneliness, doesn'tnecessarily solve.
For those emotions.
Once we identify why you'restaring into the refrigerator
(13:17):
when you aren't hungry, it'sstill helpful to have some ideas
of how these emotions can besoothed without food.
Yes, they will dissipate, but ifwe're continuing to think about
those same thoughts, right,they'll kind of keep coming back
around.
So after you process them, youmight wanna think, okay, what
(13:39):
are.
The things on my list that helpme continue to process these
emotions with some action.
Okay, that's the next step is toprocess with a action.
So yes, a walk around the block,grab your dog, go get the mail,
anything like that.
Just get out of the house for aminute.
Um, if that's not an option,also lying down.
(14:01):
Listen to a meditation, like anons sleep, deep breath type
video.
Call, text or send a videomessage to a friend.
I just started Marco Ping somefriends of mine.
My daughter is like, oh my gosh,mom.
That is like such an old personthing to do, but I kind of like
it, right?
So whatever, whatever works foryou for, um, connecting and true
(14:22):
connection with friends.
Don't just get on social media.
That's not true Connection.
Uh, take a shower or bath.
Journaling helps in this moment.
Um, another one that I reallylike is getting busy with a
hobby or something like handwork or a puzzle.
So creation in this moment cango a long way.
I haven't talked, talked muchabout this, but things like
(14:42):
knitting, sewing, crafting ofany kind, um, putting together
puzzles or creating in thekitchen, chopping vegetables,
rolling dough, anything thatuses your hands can really help
shift your brain.
So not every tool will workevery time.
Not, not all of these areoptions at every moment, but the
more you practice identifyingthe thought and the feeling,
(15:03):
letting the feeling be present,and then redirecting to what
will actually help with thatfeeling, the easier this can
get.
So let me leave you with this.
If you are feeling frustratedthat this urge keeps showing up
time and time again, please knowthat that is normal.
It doesn't mean something wrongwith you, it means your brain.
(15:24):
Is doing what?
It's practiced.
So much of this emotional eatingis actually habitual eating.
It is just what we havepracticed and practiced and
practiced because this is theway we have the habit of
soothing that emotion.
So whether it's a habit ofeating immediately after getting
home, or it's a habit of usingfood to solve for your
loneliness.
(15:45):
Either way, this is a very.
Practiced routine and will takesome time to interrupt.
If you're on a GLP one, thismight feel even more frustrating
because food doesn't numb youthe way it used to.
But think of this as thispowerful opportunity that you
have.
You finally get to feel theseemotions.
Learn how to meet your emotionalneeds for real.
(16:08):
You're learning to build arelationship with yourself that
doesn't depend on food, and thatis.
Ultimately the definition of thework that I do with my clients,
it's not just weight loss, it'sreal personal growth.
If you're working through thisright now and you want some
support, it's really exactlywhat I help my clients with.
(16:28):
Whether you're navigating newhabits on, on medication, or
trying to understand youremotional urges.
Around food coaching gives youthe tools and the clarity.
Ultimately, I help you see yourblind spots in your thinking and
in your emotional life.
You can grab a free consult callwith me at the link in the show
notes to see if coaching isright for you and if you're on a
(16:51):
GLP one or even considering it,be sure to grab that success
starter kit I made for you.
Remember, what you eat matters,but what you believe about
yourself matters more.
Thanks for listening and sharingthe Eat Well Think Well Live
Well podcast.
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