November 26, 2023 • 29 mins
Are your post-holiday struggles with food and body image leaving you feeling lost and guilty? I’m Crystal, your host and intuitive eating dietitian, and today I'll be sharing my personal journey, along with practical tips to help you lift the shame. I'll be your guide as we navigate these struggles, highlight the power of self-compassion, and understand the importance of prioritizing self-care. We'll also chat about the benefits of seeking support and connection to effectively manage food guilt and body shame.
Ready to break free from the cycle of binging and restricting, especially during the holiday season? We'll unveil strategies and benefits of adopting a more automatic approach to feeding ourselves to ensure you're getting enough to eat. We're also going to address the overlooked issue of under eating and its relation to feeling out of control around food. Together, we'll reflect on our eating experiences, pinpointing physical or emotional triggers that might lead to overeating. By the end of our time together, you'll be equipped with invaluable insights to ditch diet culture, heal your relationship with food and body, and raise intuitive eaters confidently. So, let's embark on this healing journey together!
Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hey there, mama, you're listening to the Lift the
Shame podcast.
I'm your host, crystal, mama ofFive and your family's
intuitive eating dietitian, hereto help you cut through the
diet culture clutter so you canenjoy freedom with food as a
family.
I'm on a mission to help youend the generational legacy of
diet culture in your home so youcan experience motherhood free
(00:22):
from food guilt and body shame.
Listen in weekly for guidanceon how you can ditch diet
culture, heal your relationshipwith food in your body and
confidently raise intuitiveeaters.
Let's dive in and lift theshame together.
Hey, mama, welcome back to theshow.
I so appreciate you tuning inand at the time of this
(00:43):
recording we are postThanksgiving here in the US and
I know that the holiday seasoncan bring up so many mixed
emotions, especially around foodand your body, and I have very
vivid memories of the holidayseason when I was struggling
with an eating disorder and justhow difficult those times were,
(01:03):
and the holiday season seemedto be the pinnacle of my
struggles around food, theself-loathing I had towards
myself and my body, and it justwas really difficult to even
connect with people that I lovedin my life during the holidays
and as a mother now in recovery,it's a gift to be able to make
(01:24):
memories with my kids around theholidays and to not have food
and body shame eat up so much ofmy mental space.
However, if you find yourselfpost Thanksgiving or post
holidays struggling in the wakeof a chaotic relationship with
food or how you're feeling inyour body, I just want you to
know that you are not alone andI just want to speak some
(01:46):
encouragement to you today.
If you find yourself in asituation where you are
regretting what you ate or howmuch you ate, or you're feeling
terrible about yourself or yourbody, I know what that feels
like and I know what the defaultresponse might be to that.
Especially if you havestruggled in your relationship
with food or if you findyourself relapsing in an eating
(02:07):
disorder.
It's really easy to fall intothis destructive cycle of
behaviors that can quitehonestly make it worse and
prolong the agony that you'refeeling with food and in your
own body, and it can really justset such a heavy cloud over the
holiday season and I don't wantthat to rub the moments and the
memories that you do want tocherish and hold onto you during
(02:29):
this time.
I know that the holidays alonecome with their own stressors.
Right, it's dealing with familythat we haven't seen in a long
time navigating, feeding ourkids, getting comments from
family and friends about howwe're feeding our kids or the
way that we look or the way thatour kids look.
I mean, there's so much tonavigate and deal with and on
(02:50):
top of that, if you find thatfood and body image just feels
very tumultuous during this timeof year, I know that it can
feel like this season is amarable and you just want to get
to the other side as quickly asyou can.
But rather than getting stuckin this place, I'm hoping I can
just share some encouragementwith you, my friend, again, as
someone who has been there andunderstands how challenging this
(03:12):
time can be, especially as youare navigating, healing your own
relationship with food and yourbody.
I also know that, as a parent,you want to be able to model
behaviors that your children canemulate, and it's difficult to
do that when you find yourselfstruggling yourself, especially
with food and body image.
These are the things that we'reso desperate to change for our
(03:32):
children so that they can have amore positive experience and
especially not have to deal withthe struggles that we may have
dealt with in the past or thatare currently dealing with, and
I just want you to know thatthere is hope.
Even if you find yourself stillstruggling, even if you find
yourself still defaulting tobehaviors that you wished were
not part of your life anymore,that doesn't mean that there
(03:54):
isn't hope for you or for yourchildren.
And so, my friend, I just wantto share these little nuggets of
encouragement that I've learnedon my own path and journey that
I'm hoping might be helpful toyou if you've found yourself in
regret or shame post-holidaymeals, and this might be
triggered from maybe feelinglike you were out of control
around food at a holiday meal,perhaps, or maybe felt like you
(04:18):
overdid it, maybe felt like youate past a point of comfortable
fullness or satiation, to thepoint that you felt discomfort
in your own body.
Or maybe this is the result ofeating fear foods that you swore
to yourself you would never eat, or things that are labeled as
bad to you in your mind.
Therefore, you may feel someguilt or shame for things that
(04:39):
you've eaten.
Maybe you've had a trickyrelationship with exercise and
the holidays are throwing offyour normal exercise routine,
and that may be creating somedistress for you.
If you've not been able to workout in the way that you wanted
to, or maybe are feeling likeyou have to compensate for the
things that you've eaten, youmay also be weighed down with
some of this guilt and shame aswell, and while we can't go back
(05:01):
and change those situations orthe things that may have
happened, I do believe that wecan decide how we want to move
forward and be proactive incaring for ourselves in a
compassionate way, and this canhelp break those negative cycles
of food guilt and body shame,especially those that are
associated with holiday eating.
So let's dive into this.
(05:22):
I have three tips for you todaythat I hope can be of some help
for you if you have foundyourself in this precarious
situation post holiday meal.
So first tip here is to leadwith compassion and have
compassion towards yourself.
That definitely may not be yourdefault response.
I remember clearly that thatwas not mine and that my inner
(05:44):
critic was so harsh that thatwas something that really
triggered the self punishingbehaviors that followed after an
eating episode that feltdestructive to me, and that
inner critic can be so painfulto coexist with, and I just want
to give you some encouragementto be able to shift that
narrative slightly, to be awareof the thoughts that are coming
(06:06):
up and not necessarily try tochange them or fight them, but
just to view yourself morecompassionately.
And something that helps mewith that is to just look at the
situation and look at myhumanness and be aware of all
the different factors that mayhave contributed to how I felt
about eating at that time or howI felt about my body.
(06:27):
Something else that has alsobeen helpful for me as a parent
is to try to see myself throughthe lens of my children, which
can be hard to do too.
I think as parents we'reespecially hard on ourselves and
, more recently, through some ofthe healing work that I've been
doing, learning to see myyounger self or my inner child
can also be helpful too.
(06:48):
To see myself in a morecompassionate lens.
And when we can shift out ofthat critical narrative that so
often is connected with tomultuous eating episodes, it can
start to empower us to reallybe able to take care of
ourselves and take that nextright step to do something more
beneficial than falling intothis destructive cycle or
(07:10):
pattern.
It's really difficult to makeconscious decisions to take care
of yourself in a gentle, lovingway, when you're coming at it
through a very harsh criticallens and going back to a
parenting example, because,again, I think when we can look
at it through the lens of how weparent our children, we can
learn a new way to parentourselves.
(07:30):
And one thing that I heard iswhen we are learning to deal
with our child to maybe having adifficult time maybe they're
having a tantrum or a meltdownor just really struggling in
their big feelings and their bigemotions.
This is also a situation whereit's important to analyze what
is my inner narrative telling meabout my child, and something
(07:52):
that we can do to make a switchto become more compassionate to
our child is to understand thatour child is not difficult, but
rather that our child is havinga difficult time.
That subtle shift can help usremove guilt or blame or shame
from the person to the event orthe circumstances or the
(08:13):
experience and allow us to movein more compassionately.
And I think that it's so subtle, but if we can learn to do that
for ourselves too, again it canbetter empower us to then take
that next right step in takingcare of ourselves during these
hard situations.
It might look like shifting outof this narrative of I'm a
(08:34):
failure, I messed up, I screwedup, I'm terrible too, I'm having
a hard time, I'm having adifficult day.
This experience was really hardfor me and again that subtle
shift can start to separate usjust slightly from that shame
and blame, just enough so thatit's kind of like it cracks the
door open, just a little bitenough that we can start to look
(08:57):
at ourselves more gently andstart to parent ourselves in a
more loving and caring way.
I know and remember firsthandhow triggering that critical
narrative was, and once you getstuck in it, it's really hard to
get out of it and it justspirals into the next thing.
It's like that damagingnarrative leads to those
(09:17):
negative behaviors that areassociated with the same
narrative.
Like, if you feel like I'm afailure or I screwed up in some
way, chances are you're morelikely to now engage in
behaviors that are connectedwith that narrative and that are
proving that narrative to you.
Or maybe you feel like you haveto punish yourself in some way
and that's where thesedestructive eating disorder
(09:38):
cycles can just take off.
And so I want you to just thinkabout what is some way that you
can view yourself in a morecompassionate lens, especially
through all that you may havebeen through in the last few
days or over the course of thisholiday season.
I know it's difficult.
There's a lot going on and,rather than putting all the onus
and the blame on you orcarrying this weight of shame on
(09:59):
yourself, if you can start tojust remove yourself ever so
slightly by seeing yourself ashuman, as someone who is
struggling or having a difficulttime, versus feeling like you,
yourself are the difficult onethat can start to allow you the
opportunity and the freedom tochoose differently in terms of
your next right step.
(10:20):
And this brings me to tipnumber two, which is caring for
yourself.
So how do you actually care foryourself If you've had a
difficult meal or a difficulteating experience and all you
can think about is how much youhate your body or how much you
loathe yourself or how terriblethat you're feeling in your body
?
You may be thinking aboutbehaviors that can temporarily
(10:42):
alleviate some of thatdiscomfort that you're feeling,
and more often than not, thesebehaviors tend to create more
harm than good, especially ifthey are associated with your
eating disorder or perhaps anyform of disordered eating.
In the moment, it might feellike this is a solution for
removing the discomfort that I'mfeeling in myself or in my body
, but over the long run, it'slikely creating more destruction
(11:05):
and continuing the viciouscycle that you might find
yourself in.
A common one that I tend to seeduring the holiday season, and
one that I remember strugglingwith myself, is this binge
restrict cycle, and it's sovicious and it's so harmful,
where it can be so difficult toknow how to eat all of these
foods that were previously offlimits or that you never allowed
(11:29):
yourself to eat.
And suddenly, when there's allof this access and all of this
food available to you, it can bereally difficult and
challenging to know how do I eatthis in a normal way, and this
can lead to binge eating orbinge type of eating episodes
where you find yourself eatingin a manner that feels out of
control, or maybe eating beyondyour comfort level, or eating to
(11:50):
a point where you feel sick.
This can be something reallydifficult to sit with and manage
and something that diet culture, in particular, promotes.
As a solution to this is tosomehow compensate for
everything that you've eatenduring the holidays and we see
this all the time where it'slike all right, let's start this
new fast.
Let's start this detox or thiscleanse.
(12:10):
I mean, there's no limit to thesolutions that diet culture can
come up with and it'sessentially just putting you in
this restrictive cycle again.
Or you might feel like, oh, Idon't need to eat as much today
because of everything that I atein the last three days, or I'll
just get by with coffee thismorning or coffee all day, and,
before you know it, you findyourself in this vicious
(12:32):
restrictive binge type of eatingcycle, which can be so harmful
and detrimental, especially overthe long run and most
definitely during the holidayseason, when you find yourself
teetering between these twoextremes.
And one of the best things thatyou can do to help prevent
yourself from getting stuck intothat vicious cycle is learning
(12:52):
to care for yourself in verypractical and tangible ways post
eating episode.
So if you feel like I overdidit, I ate too much, I ate too
many of the things that I didn'twant to eat, wherever you find
yourself, in order to reallyprevent yourself from moving
into that restrictive eatingcycle, it's really important, as
part of your next right step,to take care of yourself by
(13:15):
feeding yourself and I don'tmean coffee, I know this is a
big one that can come up a lot,but coffee is not a meal and
it's not going to sustain you,and you will find yourself
hungry again, which more oftenthan not can lead to overeating
or binge type eating episodes ata later time.
And so really just taking thatnext right step by feeding
(13:36):
yourself and feeding yourselfenough food is going to be
really important.
This can be more challenging todo if you feel dissociated from
your body in any way, and thisis something that I see a lot as
part of eating disorders.
This is, in many ways, anessential function of an eating
disorder, in that we candissociate from what feels
unsafe and what feelsuncomfortable in our own body,
(13:59):
and so it can be really easy towant to escape into those
patterns because what you'refeeling in your body may feel
too unsafe.
This might mean that it's hardto gauge whether you're actually
hungry or not in your body, andthis can be especially true if
you're kind of on the other sideof a holiday eating experience,
where maybe there was a lot ofgrazing all day and just maybe
(14:20):
you're out of sorts in terms ofyour normal eating routine.
It can be really difficult togauge again whether or not.
You need to eat, and sosometimes it can actually be
helpful to shift into a moreautomatic way of feeding
yourself in order to ensure thatyou're getting enough and that
you're not restricting duringthe day, either intentionally or
(14:43):
unintentionally.
I mean, I know as parents justas it is in general taking care
of kids, navigating through allthe different things that are
coming up this holiday season itcan be really challenging to
just get enough to eat period,and let alone if there is this
hidden idea that your body needsto be punished for what you ate
in previous days or that yousomehow need to compensate for
(15:04):
that eating experience.
It's going to be reallydifficult to get enough to eat,
and under eating or not gettingenough to eat is one of the main
reasons or culprits for feelingout of control around food or
feeling obsessive about food orfeeling like I can't stop
thinking about food or I don'tknow how to stop eating when I
start eating.
One of the main causes of thatis under eating in general, and
(15:27):
I know so many parents that Italk to you often tell me
there's no way I'm not gettingenough to eat, and when I really
sit down and look at whatyou're eating throughout the day
.
I guarantee there are likelysome gaps in there.
This may be especially true ifyou're feeling any negativity in
your body or dissatisfaction inyour body, or maybe you feel
like you need to change yourbody.
(15:49):
Sometimes this createssubconscious restraint around
food, where you're literally notallowing yourself to eat what
you need because you feel likeyou don't have permission to do
so.
It's such a vicious viciouscycle and I just want to
encourage you to think about howcan I just feed myself
adequately and totally giveyourself permission to do that
in a more automated, mechanicalway in order to ensure that you
(16:13):
are in fact getting enough toeat.
And again, this can look liketrying to, or aiming to, eat
every two to three hours ortrying not to go longer than
four hours without eating, ifyour children are eating
regularly throughout the day andyou're involved in that feeding
process, trying to time eatinga snack when your kids are
eating a snack, or trying to sitdown and eat something
(16:36):
substantial.
And I think it's important toothat when you're eating that
you're looking at intentionallycombining the main
macronutrients that our bodyneeds in order to help promote
satiety.
So this is not a time to skimpout on fats or carbs or protein,
because, again, when we aremissing key macronutrients, we
never arrive to that place ofsatiation, which makes us more
(16:58):
likely to overeat later on.
And if you really feel stuck onwhat to feed yourself which I
know can be really common, ifyou've been following external
rules or guidelines about how toeat or what to eat, if you've
been on a dieting bandwagon foryears, or if you're healing from
an eating disorder, it can bereally hard to know what should
(17:20):
I eat, how should I feed myself?
And I just want you to know.
I've got you.
I've got some ideas to get youstarted.
I have a snack guide for kidsand adults to you.
I'll include it in the shownotes for you.
They can help get you startedbecause you want to again feed
yourself in a way that isnourishing and giving your body
the nutrients that it needs tofeel satiated, so that you can
(17:41):
move on and not continue tothink about food.
Constantly thinking about foodor finding yourself obsessing
about what am I gonna eat orthinking about the next meal
that is often an indicator or asign of under eating as well, so
just keep that in mind too.
If you find yourself thinkingabout food and it's taking up
the majority of your mentalspace.
This likely means that you'renot getting enough to eat, and
(18:05):
we want to help break you awayfrom this vicious cycle of
binging or restricting.
And again, this is very commonfollowing holiday meals, where
you may have feel like youoverdid it or you overate, and
now you have to compensate forthat.
And I just want to encourageyou to think about how can I
shift out of this cycle andnarrative and care for myself in
(18:25):
a more loving and compassionateway by continuing to feed
myself, even if everything inyour brain and your body is
telling you that you don'tdeserve it.
You need to burn it off.
You need to punish yourselfagain.
Start by viewing yourselfcompassionately and moving into
this step of figuring out howcan I care for myself by
nourishing myself and eating andfeeding my body what it needs.
(18:48):
You deserve it.
You don't have to earn it.
It is an inherent right to feedyourself and feeding and eating
enough is the most valid formof self-care.
And, mama, I promise you thatyour kids are watching that and
they are seeing that and theylearn through modeling and this
will be such a powerful messagethat you are sending to them
that they also are inherentlyworthy and deserving of that
(19:10):
nourishment too.
Even if it was a bad day, evenif you feel like you messed up,
your body still deserves to benourished.
So the last tip that I want toleave you is to simply get
curious.
So I leave this for the end,because I think it's really
important to address first thenarrative that is going on and
to caring for ourselves in anappropriate way, and once you've
(19:34):
had some time to do that, Ithink then we can look back and
reflect on the experience thatwe had so that we can learn from
it.
And this is the thing that Ithink is so important to
understand about eating.
Eating is such an experientialprocess and it's true for us,
it's true for our children tooand sometimes, as part of normal
(19:57):
eating, we overeat, and when Istarted to learn this in my own
recovery journey, it reallyhelped me to start to take care
of myself in a more meaningfulway, because you're coming at it
through this curious lens, likeasking yourself why did I
overeat at this meal?
What was going on, or why did Ifeel out of control?
(20:18):
Why couldn't I stop eating thisdish?
We want to ask some of thesequestions, but simply from a
curious place, so that we canlearn.
When we learn from these eatingexperiences, it helps us in
future eating experiences, andour kids are the same way.
If we immediately shame or shunan eating experience simply
because it didn't go the waythat we wanted to, it makes it
(20:40):
really difficult to learn fromthat experience.
But when we can look at itcuriously, there's so much
wisdom that we can find from ourbodies, from our eating
experiences and the manydifferent eating experiences
that we will have over thecourse of our lifetime.
And so I would just encourageyou to ask yourself these
questions, especially if this issomething that felt
(21:00):
particularly distressing for you.
Yes, sometimes we occasionallyovereat, but if you found
yourself in this place offeeling out of control or
dealing with immense guilt orshame afterwards, or feeling
distressed in your body, it mayhave been more than just simply
overeating.
There may be some other thingsthere that you can learn from or
learn about.
(21:21):
So a couple of things to justkeep in mind when you're asking
yourself or reflecting on theseeating experiences are were
there any physical or emotionaltriggers that may have been part
of this eating experience?
So let me explain here a littlebit.
We talked a little bit about thephysical triggers and how
under-eating is one of the mostcommon physical triggers for
(21:42):
overeating or feeling out ofcontrol with eating, and so this
is something that you canreflect on or just ask yourself
am I eating enough, especiallyduring this holiday season, when
the baseline of chaos has beenraised?
You really want to considerthat.
Am I taking the necessary timeover the course of my day to
make sure that I'm eating enough, that I'm taking care of my
(22:03):
body's basic physical needs?
And, more likely than not, youmay not be eating enough, and so
this is an important thing toreflect on to help you in future
eating experiences, so thatmaybe next time before you have
that holiday meal, or next timebefore you're going to have this
special family gathering whereyou're sharing a meal together,
think about what is your MO onthose days.
(22:25):
Do you tend to restrict andkind of save up for that big
meal?
Are you just so busy attendingto everyone else's needs that
your needs just go to thewayside?
These types of things can helpus understand what we might need
to do to care for ourselvesphysically so that your eating
experiences don't feel chaoticand overwhelming.
(22:45):
Another thing to ask yourself orconsider is are there certain
foods that were available to methat I felt out of control with,
and, if so, that might be anindicator that you may need more
exposure to those foods overthe course of time?
Now, I know that the holidaysinvolve special dishes that
can't necessarily be replicatedon a day to day basis, but maybe
(23:08):
if you found yourself feelingout of control with the desserts
, that might be an indicatorthat you need more exposure to
those types of foods, or thatyou may not be allowing yourself
enough permission to eat thethings that you are craving and
that you actually enjoy.
So this can be a greatopportunity to learn what those
things might be.
I'll tell you a couple commonones that I see during this time
(23:28):
of year.
So definitely desserts, whichwe talked about, but the second
one that I tend to see is aroundcarbohydrates, where, during
this time of our lives,carbohydrates are demonized, and
this is something that we seewith all the diets that diet
culture is promoting right nowright, keto, intermittent
fasting, limit your carbs, don'teat as many carbs and so
(23:48):
there's this general fear aroundeating carbohydrates, and even
if you're not intentionallyrestricting them, you may not be
getting enough of what you need, and they are our body's main
macronutrient that we need themost of.
And so if you found yourselfgoing wild over the bread rolls
or the carbohydrate rich dishes,this could also be indicative
(24:09):
of you needing more exposure tothose foods or just making sure
you're getting enough of thosethings on the day to day basis.
So how can you include more ofthose things, or the things that
you enjoy every day, so thatwhen you do see them at holiday
meals it doesn't feel so novel?
And if you've listened to anyof our episodes on kids and
sweets, you know this is thesame principle that we apply
(24:30):
with our children, especiallyaround holidays.
I'm a huge proponent ofincluding things that our
children are showing a highinterest in, so that we can
decrease that novelty andincorporate the power of
habituation, which is when wesee something over and over.
Our bodies can trust that thisis available to us and that
(24:50):
really helps us learn how toself regulate it and takes out
the scarcity factor of it, sothat we can eat it in a manner
that feels good in our bodiesand doesn't feel chaotic.
So if you found yourself havinga difficult time eating certain
foods at your recent familygathering or holiday meal.
Ask yourself that question andsee if you can come up with
anything that maybe would behelpful to have more exposure to
(25:14):
regularly, and when you cangive yourself permission to do
that, it really can create morepositive eating experiences for
you.
Last thing to think about aspart of this getting curious tip
or phase is to also considerany emotional triggers that
could have been present for youtoo.
Look, family is hard andholiday seasons often involve
the resurfacing of manydifficult relationships, and it
(25:37):
can be helpful to just considerwhat was going on in my
environment or what was comingup for me emotionally that may
have been a trigger for myeating experience at that time,
and what I tend to find is thatthere are typically both
physical and emotional triggersthat are working together to
kind of create the perfect stormfor chaotic eating experiences.
(25:58):
So I don't usually tend to seejust one thing.
I tend to see there's a coupleof things going on here that
made this eating experiencechallenging, and so these are
things you want to reflect onand see what was going on that I
can learn from in order to helpmyself in the future, and some
environmental triggers we maynot be able to eliminate right,
especially during the holidays.
(26:19):
This is a tough situation, butmaybe there are things that you
can do or put in place foryourself to help yourself in
these situations.
Maybe it's putting boundarieswith certain family members who
like to comment about bodies ortheir diets, or what they're
eating or what they're noteating I mean, that's a whole
nother topic in itself, right.
Maybe it's establishing aboundary for yourself where
you're limiting the amount oftime that you allow yourself to
(26:40):
be with certain family membersor friends who are more
triggering for you.
These are some things toreflect on, and it can also be
helpful, too, to just assesswhat are my coping skills that I
default to.
Sometimes we eat for emotionalreasons, and that's not
inherently a bad thing.
We also want to consider do Ihave any other forms of support
to help me when I'm feelingoverwhelmed or stressed?
(27:03):
Is there someone that I trustthat I can talk to about this?
Is there something that I cando for myself when I'm starting
to feel overstimulated oroverwhelmed by my environment?
Can I go outside, can I take abreather, can I take a breath of
fresh air or walk?
These are some things just toconsider in the overall picture
of how you're caring foryourself, and this is why I just
(27:24):
want to encourage you to lookat any recent eating experiences
that did feel really chaoticfrom a curious lens, because
there's a lot that we can learnabout ourselves, and there's a
lot that we can learn about howto help ourselves in order to
make eating a more pleasurableand enjoyable experience, which
is what it should be.
So I hope this gave you somethings to think about.
(27:45):
I also just want to put it outthere that we have a free
virtual support group formothers and moms to be who are
in eating disorder recovery.
So if you are finding yourselfstruggling with an eating
disorder, if you're in recoveryor simply just trying to improve
your relationship with food andyour body, I want you to know
that you're not alone.
(28:06):
We have an amazing communitycalled Lift the Shame.
We meet monthly for our virtualsupport groups, and it's a
wonderful and safe space to talkabout some of the unique
challenges that come up at thisintersection.
So I will also include the linkto that in the show notes for
you as well and, of course, ifthere's anything that I can do
to help support you, if you wantto share anything that came up
(28:28):
for you.
If you have any questions, feelfree to email me.
Hello at CrystalCargiscom.
I would love to hear from youand just know how I can best
support you during this holidayseason.
So, as always, mama, thank youso much for taking the time to
join me for today's episode.
I cannot wait to connect withyou next week.
Thank you for listening to thisweek's episode of the Lift the
(28:49):
Shame podcast.
For more tips and guidance onyour motherhood journey, come
connect with me on Instagram atCrystalCargis.
Until next week, mama.
I'll be cheering you on.
Bye for now.
Hey there, mama, you're listening to the Lift the
Shame podcast.
I'm your host, crystal, mama ofFive and your family's
intuitive eating dietitian, hereto help you cut through the
diet culture clutter so you canenjoy freedom with food as a
family.
I'm on a mission to help youend the generational legacy of
diet culture in your home so youcan experience motherhood free
(00:22):
from food guilt and body shame.
Listen in weekly for guidanceon how you can ditch diet
culture, heal your relationshipwith food in your body and
confidently raise intuitiveeaters.
Let's dive in and lift theshame together.
Hey, mama, welcome back to theshow.
I so appreciate you tuning inand at the time of this
(00:43):
recording we are postThanksgiving here in the US and
I know that the holiday seasoncan bring up so many mixed
emotions, especially around foodand your body, and I have very
vivid memories of the holidayseason when I was struggling
with an eating disorder and justhow difficult those times were,
(01:03):
and the holiday season seemedto be the pinnacle of my
struggles around food, theself-loathing I had towards
myself and my body, and it justwas really difficult to even
connect with people that I lovedin my life during the holidays
and as a mother now in recovery,it's a gift to be able to make
(01:24):
memories with my kids around theholidays and to not have food
and body shame eat up so much ofmy mental space.
However, if you find yourselfpost Thanksgiving or post
holidays struggling in the wakeof a chaotic relationship with
food or how you're feeling inyour body, I just want you to
know that you are not alone andI just want to speak some
(01:46):
encouragement to you today.
If you find yourself in asituation where you are
regretting what you ate or howmuch you ate, or you're feeling
terrible about yourself or yourbody, I know what that feels
like and I know what the defaultresponse might be to that.
Especially if you havestruggled in your relationship
with food or if you findyourself relapsing in an eating
(02:07):
disorder.
It's really easy to fall intothis destructive cycle of
behaviors that can quitehonestly make it worse and
prolong the agony that you'refeeling with food and in your
own body, and it can really justset such a heavy cloud over the
holiday season and I don't wantthat to rub the moments and the
memories that you do want tocherish and hold onto you during
(02:29):
this time.
I know that the holidays alonecome with their own stressors.
Right, it's dealing with familythat we haven't seen in a long
time navigating, feeding ourkids, getting comments from
family and friends about howwe're feeding our kids or the
way that we look or the way thatour kids look.
I mean, there's so much tonavigate and deal with and on
(02:50):
top of that, if you find thatfood and body image just feels
very tumultuous during this timeof year, I know that it can
feel like this season is amarable and you just want to get
to the other side as quickly asyou can.
But rather than getting stuckin this place, I'm hoping I can
just share some encouragementwith you, my friend, again, as
someone who has been there andunderstands how challenging this
(03:12):
time can be, especially as youare navigating, healing your own
relationship with food and yourbody.
I also know that, as a parent,you want to be able to model
behaviors that your children canemulate, and it's difficult to
do that when you find yourselfstruggling yourself, especially
with food and body image.
These are the things that we'reso desperate to change for our
(03:32):
children so that they can have amore positive experience and
especially not have to deal withthe struggles that we may have
dealt with in the past or thatare currently dealing with, and
I just want you to know thatthere is hope.
Even if you find yourself stillstruggling, even if you find
yourself still defaulting tobehaviors that you wished were
not part of your life anymore,that doesn't mean that there
(03:54):
isn't hope for you or for yourchildren.
And so, my friend, I just wantto share these little nuggets of
encouragement that I've learnedon my own path and journey that
I'm hoping might be helpful toyou if you've found yourself in
regret or shame post-holidaymeals, and this might be
triggered from maybe feelinglike you were out of control
around food at a holiday meal,perhaps, or maybe felt like you
(04:18):
overdid it, maybe felt like youate past a point of comfortable
fullness or satiation, to thepoint that you felt discomfort
in your own body.
Or maybe this is the result ofeating fear foods that you swore
to yourself you would never eat, or things that are labeled as
bad to you in your mind.
Therefore, you may feel someguilt or shame for things that
(04:39):
you've eaten.
Maybe you've had a trickyrelationship with exercise and
the holidays are throwing offyour normal exercise routine,
and that may be creating somedistress for you.
If you've not been able to workout in the way that you wanted
to, or maybe are feeling likeyou have to compensate for the
things that you've eaten, youmay also be weighed down with
some of this guilt and shame aswell, and while we can't go back
(05:01):
and change those situations orthe things that may have
happened, I do believe that wecan decide how we want to move
forward and be proactive incaring for ourselves in a
compassionate way, and this canhelp break those negative cycles
of food guilt and body shame,especially those that are
associated with holiday eating.
So let's dive into this.
(05:22):
I have three tips for you todaythat I hope can be of some help
for you if you have foundyourself in this precarious
situation post holiday meal.
So first tip here is to leadwith compassion and have
compassion towards yourself.
That definitely may not be yourdefault response.
I remember clearly that thatwas not mine and that my inner
(05:44):
critic was so harsh that thatwas something that really
triggered the self punishingbehaviors that followed after an
eating episode that feltdestructive to me, and that
inner critic can be so painfulto coexist with, and I just want
to give you some encouragementto be able to shift that
narrative slightly, to be awareof the thoughts that are coming
(06:06):
up and not necessarily try tochange them or fight them, but
just to view yourself morecompassionately.
And something that helps mewith that is to just look at the
situation and look at myhumanness and be aware of all
the different factors that mayhave contributed to how I felt
about eating at that time or howI felt about my body.
(06:27):
Something else that has alsobeen helpful for me as a parent
is to try to see myself throughthe lens of my children, which
can be hard to do too.
I think as parents we'reespecially hard on ourselves and
, more recently, through some ofthe healing work that I've been
doing, learning to see myyounger self or my inner child
can also be helpful too.
(06:48):
To see myself in a morecompassionate lens.
And when we can shift out ofthat critical narrative that so
often is connected with tomultuous eating episodes, it can
start to empower us to reallybe able to take care of
ourselves and take that nextright step to do something more
beneficial than falling intothis destructive cycle or
(07:10):
pattern.
It's really difficult to makeconscious decisions to take care
of yourself in a gentle, lovingway, when you're coming at it
through a very harsh criticallens and going back to a
parenting example, because,again, I think when we can look
at it through the lens of how weparent our children, we can
learn a new way to parentourselves.
(07:30):
And one thing that I heard iswhen we are learning to deal
with our child to maybe having adifficult time maybe they're
having a tantrum or a meltdownor just really struggling in
their big feelings and their bigemotions.
This is also a situation whereit's important to analyze what
is my inner narrative telling meabout my child, and something
(07:52):
that we can do to make a switchto become more compassionate to
our child is to understand thatour child is not difficult, but
rather that our child is havinga difficult time.
That subtle shift can help usremove guilt or blame or shame
from the person to the event orthe circumstances or the
(08:13):
experience and allow us to movein more compassionately.
And I think that it's so subtle, but if we can learn to do that
for ourselves too, again it canbetter empower us to then take
that next right step in takingcare of ourselves during these
hard situations.
It might look like shifting outof this narrative of I'm a
(08:34):
failure, I messed up, I screwedup, I'm terrible too, I'm having
a hard time, I'm having adifficult day.
This experience was really hardfor me and again that subtle
shift can start to separate usjust slightly from that shame
and blame, just enough so thatit's kind of like it cracks the
door open, just a little bitenough that we can start to look
(08:57):
at ourselves more gently andstart to parent ourselves in a
more loving and caring way.
I know and remember firsthandhow triggering that critical
narrative was, and once you getstuck in it, it's really hard to
get out of it and it justspirals into the next thing.
It's like that damagingnarrative leads to those
(09:17):
negative behaviors that areassociated with the same
narrative.
Like, if you feel like I'm afailure or I screwed up in some
way, chances are you're morelikely to now engage in
behaviors that are connectedwith that narrative and that are
proving that narrative to you.
Or maybe you feel like you haveto punish yourself in some way
and that's where thesedestructive eating disorder
(09:38):
cycles can just take off.
And so I want you to just thinkabout what is some way that you
can view yourself in a morecompassionate lens, especially
through all that you may havebeen through in the last few
days or over the course of thisholiday season.
I know it's difficult.
There's a lot going on and,rather than putting all the onus
and the blame on you orcarrying this weight of shame on
(09:59):
yourself, if you can start tojust remove yourself ever so
slightly by seeing yourself ashuman, as someone who is
struggling or having a difficulttime, versus feeling like you,
yourself are the difficult onethat can start to allow you the
opportunity and the freedom tochoose differently in terms of
your next right step.
(10:20):
And this brings me to tipnumber two, which is caring for
yourself.
So how do you actually care foryourself If you've had a
difficult meal or a difficulteating experience and all you
can think about is how much youhate your body or how much you
loathe yourself or how terriblethat you're feeling in your body
?
You may be thinking aboutbehaviors that can temporarily
(10:42):
alleviate some of thatdiscomfort that you're feeling,
and more often than not, thesebehaviors tend to create more
harm than good, especially ifthey are associated with your
eating disorder or perhaps anyform of disordered eating.
In the moment, it might feellike this is a solution for
removing the discomfort that I'mfeeling in myself or in my body
, but over the long run, it'slikely creating more destruction
(11:05):
and continuing the viciouscycle that you might find
yourself in.
A common one that I tend to seeduring the holiday season, and
one that I remember strugglingwith myself, is this binge
restrict cycle, and it's sovicious and it's so harmful,
where it can be so difficult toknow how to eat all of these
foods that were previously offlimits or that you never allowed
(11:29):
yourself to eat.
And suddenly, when there's allof this access and all of this
food available to you, it can bereally difficult and
challenging to know how do I eatthis in a normal way, and this
can lead to binge eating orbinge type of eating episodes
where you find yourself eatingin a manner that feels out of
control, or maybe eating beyondyour comfort level, or eating to
(11:50):
a point where you feel sick.
This can be something reallydifficult to sit with and manage
and something that diet culture, in particular, promotes.
As a solution to this is tosomehow compensate for
everything that you've eatenduring the holidays and we see
this all the time where it'slike all right, let's start this
new fast.
Let's start this detox or thiscleanse.
(12:10):
I mean, there's no limit to thesolutions that diet culture can
come up with and it'sessentially just putting you in
this restrictive cycle again.
Or you might feel like, oh, Idon't need to eat as much today
because of everything that I atein the last three days, or I'll
just get by with coffee thismorning or coffee all day, and,
before you know it, you findyourself in this vicious
(12:32):
restrictive binge type of eatingcycle, which can be so harmful
and detrimental, especially overthe long run and most
definitely during the holidayseason, when you find yourself
teetering between these twoextremes.
And one of the best things thatyou can do to help prevent
yourself from getting stuck intothat vicious cycle is learning
(12:52):
to care for yourself in verypractical and tangible ways post
eating episode.
So if you feel like I overdidit, I ate too much, I ate too
many of the things that I didn'twant to eat, wherever you find
yourself, in order to reallyprevent yourself from moving
into that restrictive eatingcycle, it's really important, as
part of your next right step,to take care of yourself by
(13:15):
feeding yourself and I don'tmean coffee, I know this is a
big one that can come up a lot,but coffee is not a meal and
it's not going to sustain you,and you will find yourself
hungry again, which more oftenthan not can lead to overeating
or binge type eating episodes ata later time.
And so really just taking thatnext right step by feeding
(13:36):
yourself and feeding yourselfenough food is going to be
really important.
This can be more challenging todo if you feel dissociated from
your body in any way, and thisis something that I see a lot as
part of eating disorders.
This is, in many ways, anessential function of an eating
disorder, in that we candissociate from what feels
unsafe and what feelsuncomfortable in our own body,
(13:59):
and so it can be really easy towant to escape into those
patterns because what you'refeeling in your body may feel
too unsafe.
This might mean that it's hardto gauge whether you're actually
hungry or not in your body, andthis can be especially true if
you're kind of on the other sideof a holiday eating experience,
where maybe there was a lot ofgrazing all day and just maybe
(14:20):
you're out of sorts in terms ofyour normal eating routine.
It can be really difficult togauge again whether or not.
You need to eat, and sosometimes it can actually be
helpful to shift into a moreautomatic way of feeding
yourself in order to ensure thatyou're getting enough and that
you're not restricting duringthe day, either intentionally or
(14:43):
unintentionally.
I mean, I know as parents justas it is in general taking care
of kids, navigating through allthe different things that are
coming up this holiday season itcan be really challenging to
just get enough to eat period,and let alone if there is this
hidden idea that your body needsto be punished for what you ate
in previous days or that yousomehow need to compensate for
(15:04):
that eating experience.
It's going to be reallydifficult to get enough to eat,
and under eating or not gettingenough to eat is one of the main
reasons or culprits for feelingout of control around food or
feeling obsessive about food orfeeling like I can't stop
thinking about food or I don'tknow how to stop eating when I
start eating.
One of the main causes of thatis under eating in general, and
(15:27):
I know so many parents that Italk to you often tell me
there's no way I'm not gettingenough to eat, and when I really
sit down and look at whatyou're eating throughout the day
.
I guarantee there are likelysome gaps in there.
This may be especially true ifyou're feeling any negativity in
your body or dissatisfaction inyour body, or maybe you feel
like you need to change yourbody.
(15:49):
Sometimes this createssubconscious restraint around
food, where you're literally notallowing yourself to eat what
you need because you feel likeyou don't have permission to do
so.
It's such a vicious viciouscycle and I just want to
encourage you to think about howcan I just feed myself
adequately and totally giveyourself permission to do that
in a more automated, mechanicalway in order to ensure that you
(16:13):
are in fact getting enough toeat.
And again, this can look liketrying to, or aiming to, eat
every two to three hours ortrying not to go longer than
four hours without eating, ifyour children are eating
regularly throughout the day andyou're involved in that feeding
process, trying to time eatinga snack when your kids are
eating a snack, or trying to sitdown and eat something
(16:36):
substantial.
And I think it's important toothat when you're eating that
you're looking at intentionallycombining the main
macronutrients that our bodyneeds in order to help promote
satiety.
So this is not a time to skimpout on fats or carbs or protein,
because, again, when we aremissing key macronutrients, we
never arrive to that place ofsatiation, which makes us more
(16:58):
likely to overeat later on.
And if you really feel stuck onwhat to feed yourself which I
know can be really common, ifyou've been following external
rules or guidelines about how toeat or what to eat, if you've
been on a dieting bandwagon foryears, or if you're healing from
an eating disorder, it can bereally hard to know what should
(17:20):
I eat, how should I feed myself?
And I just want you to know.
I've got you.
I've got some ideas to get youstarted.
I have a snack guide for kidsand adults to you.
I'll include it in the shownotes for you.
They can help get you startedbecause you want to again feed
yourself in a way that isnourishing and giving your body
the nutrients that it needs tofeel satiated, so that you can
(17:41):
move on and not continue tothink about food.
Constantly thinking about foodor finding yourself obsessing
about what am I gonna eat orthinking about the next meal
that is often an indicator or asign of under eating as well, so
just keep that in mind too.
If you find yourself thinkingabout food and it's taking up
the majority of your mentalspace.
This likely means that you'renot getting enough to eat, and
(18:05):
we want to help break you awayfrom this vicious cycle of
binging or restricting.
And again, this is very commonfollowing holiday meals, where
you may have feel like youoverdid it or you overate, and
now you have to compensate forthat.
And I just want to encourageyou to think about how can I
shift out of this cycle andnarrative and care for myself in
(18:25):
a more loving and compassionateway by continuing to feed
myself, even if everything inyour brain and your body is
telling you that you don'tdeserve it.
You need to burn it off.
You need to punish yourselfagain.
Start by viewing yourselfcompassionately and moving into
this step of figuring out howcan I care for myself by
nourishing myself and eating andfeeding my body what it needs.
(18:48):
You deserve it.
You don't have to earn it.
It is an inherent right to feedyourself and feeding and eating
enough is the most valid formof self-care.
And, mama, I promise you thatyour kids are watching that and
they are seeing that and theylearn through modeling and this
will be such a powerful messagethat you are sending to them
that they also are inherentlyworthy and deserving of that
(19:10):
nourishment too.
Even if it was a bad day, evenif you feel like you messed up,
your body still deserves to benourished.
So the last tip that I want toleave you is to simply get
curious.
So I leave this for the end,because I think it's really
important to address first thenarrative that is going on and
to caring for ourselves in anappropriate way, and once you've
(19:34):
had some time to do that, Ithink then we can look back and
reflect on the experience thatwe had so that we can learn from
it.
And this is the thing that Ithink is so important to
understand about eating.
Eating is such an experientialprocess and it's true for us,
it's true for our children tooand sometimes, as part of normal
(19:57):
eating, we overeat, and when Istarted to learn this in my own
recovery journey, it reallyhelped me to start to take care
of myself in a more meaningfulway, because you're coming at it
through this curious lens, likeasking yourself why did I
overeat at this meal?
What was going on, or why did Ifeel out of control?
(20:18):
Why couldn't I stop eating thisdish?
We want to ask some of thesequestions, but simply from a
curious place, so that we canlearn.
When we learn from these eatingexperiences, it helps us in
future eating experiences, andour kids are the same way.
If we immediately shame or shunan eating experience simply
because it didn't go the waythat we wanted to, it makes it
(20:40):
really difficult to learn fromthat experience.
But when we can look at itcuriously, there's so much
wisdom that we can find from ourbodies, from our eating
experiences and the manydifferent eating experiences
that we will have over thecourse of our lifetime.
And so I would just encourageyou to ask yourself these
questions, especially if this issomething that felt
(21:00):
particularly distressing for you.
Yes, sometimes we occasionallyovereat, but if you found
yourself in this place offeeling out of control or
dealing with immense guilt orshame afterwards, or feeling
distressed in your body, it mayhave been more than just simply
overeating.
There may be some other thingsthere that you can learn from or
learn about.
(21:21):
So a couple of things to justkeep in mind when you're asking
yourself or reflecting on theseeating experiences are were
there any physical or emotionaltriggers that may have been part
of this eating experience?
So let me explain here a littlebit.
We talked a little bit about thephysical triggers and how
under-eating is one of the mostcommon physical triggers for
(21:42):
overeating or feeling out ofcontrol with eating, and so this
is something that you canreflect on or just ask yourself
am I eating enough, especiallyduring this holiday season, when
the baseline of chaos has beenraised?
You really want to considerthat.
Am I taking the necessary timeover the course of my day to
make sure that I'm eating enough, that I'm taking care of my
(22:03):
body's basic physical needs?
And, more likely than not, youmay not be eating enough, and so
this is an important thing toreflect on to help you in future
eating experiences, so thatmaybe next time before you have
that holiday meal, or next timebefore you're going to have this
special family gathering whereyou're sharing a meal together,
think about what is your MO onthose days.
(22:25):
Do you tend to restrict andkind of save up for that big
meal?
Are you just so busy attendingto everyone else's needs that
your needs just go to thewayside?
These types of things can helpus understand what we might need
to do to care for ourselvesphysically so that your eating
experiences don't feel chaoticand overwhelming.
(22:45):
Another thing to ask yourself orconsider is are there certain
foods that were available to methat I felt out of control with,
and, if so, that might be anindicator that you may need more
exposure to those foods overthe course of time?
Now, I know that the holidaysinvolve special dishes that
can't necessarily be replicatedon a day to day basis, but maybe
(23:08):
if you found yourself feelingout of control with the desserts
, that might be an indicatorthat you need more exposure to
those types of foods, or thatyou may not be allowing yourself
enough permission to eat thethings that you are craving and
that you actually enjoy.
So this can be a greatopportunity to learn what those
things might be.
I'll tell you a couple commonones that I see during this time
(23:28):
of year.
So definitely desserts, whichwe talked about, but the second
one that I tend to see is aroundcarbohydrates, where, during
this time of our lives,carbohydrates are demonized, and
this is something that we seewith all the diets that diet
culture is promoting right nowright, keto, intermittent
fasting, limit your carbs, don'teat as many carbs and so
(23:48):
there's this general fear aroundeating carbohydrates, and even
if you're not intentionallyrestricting them, you may not be
getting enough of what you need, and they are our body's main
macronutrient that we need themost of.
And so if you found yourselfgoing wild over the bread rolls
or the carbohydrate rich dishes,this could also be indicative
(24:09):
of you needing more exposure tothose foods or just making sure
you're getting enough of thosethings on the day to day basis.
So how can you include more ofthose things, or the things that
you enjoy every day, so thatwhen you do see them at holiday
meals it doesn't feel so novel?
And if you've listened to anyof our episodes on kids and
sweets, you know this is thesame principle that we apply
(24:30):
with our children, especiallyaround holidays.
I'm a huge proponent ofincluding things that our
children are showing a highinterest in, so that we can
decrease that novelty andincorporate the power of
habituation, which is when wesee something over and over.
Our bodies can trust that thisis available to us and that
(24:50):
really helps us learn how toself regulate it and takes out
the scarcity factor of it, sothat we can eat it in a manner
that feels good in our bodiesand doesn't feel chaotic.
So if you found yourself havinga difficult time eating certain
foods at your recent familygathering or holiday meal.
Ask yourself that question andsee if you can come up with
anything that maybe would behelpful to have more exposure to
(25:14):
regularly, and when you cangive yourself permission to do
that, it really can create morepositive eating experiences for
you.
Last thing to think about aspart of this getting curious tip
or phase is to also considerany emotional triggers that
could have been present for youtoo.
Look, family is hard andholiday seasons often involve
the resurfacing of manydifficult relationships, and it
(25:37):
can be helpful to just considerwhat was going on in my
environment or what was comingup for me emotionally that may
have been a trigger for myeating experience at that time,
and what I tend to find is thatthere are typically both
physical and emotional triggersthat are working together to
kind of create the perfect stormfor chaotic eating experiences.
(25:58):
So I don't usually tend to seejust one thing.
I tend to see there's a coupleof things going on here that
made this eating experiencechallenging, and so these are
things you want to reflect onand see what was going on that I
can learn from in order to helpmyself in the future, and some
environmental triggers we maynot be able to eliminate right,
especially during the holidays.
(26:19):
This is a tough situation, butmaybe there are things that you
can do or put in place foryourself to help yourself in
these situations.
Maybe it's putting boundarieswith certain family members who
like to comment about bodies ortheir diets, or what they're
eating or what they're noteating I mean, that's a whole
nother topic in itself, right.
Maybe it's establishing aboundary for yourself where
you're limiting the amount oftime that you allow yourself to
(26:40):
be with certain family membersor friends who are more
triggering for you.
These are some things toreflect on, and it can also be
helpful, too, to just assesswhat are my coping skills that I
default to.
Sometimes we eat for emotionalreasons, and that's not
inherently a bad thing.
We also want to consider do Ihave any other forms of support
to help me when I'm feelingoverwhelmed or stressed?
(27:03):
Is there someone that I trustthat I can talk to about this?
Is there something that I cando for myself when I'm starting
to feel overstimulated oroverwhelmed by my environment?
Can I go outside, can I take abreather, can I take a breath of
fresh air or walk?
These are some things just toconsider in the overall picture
of how you're caring foryourself, and this is why I just
(27:24):
want to encourage you to lookat any recent eating experiences
that did feel really chaoticfrom a curious lens, because
there's a lot that we can learnabout ourselves, and there's a
lot that we can learn about howto help ourselves in order to
make eating a more pleasurableand enjoyable experience, which
is what it should be.
So I hope this gave you somethings to think about.
(27:45):
I also just want to put it outthere that we have a free
virtual support group formothers and moms to be who are
in eating disorder recovery.
So if you are finding yourselfstruggling with an eating
disorder, if you're in recoveryor simply just trying to improve
your relationship with food andyour body, I want you to know
that you're not alone.
(28:06):
We have an amazing communitycalled Lift the Shame.
We meet monthly for our virtualsupport groups, and it's a
wonderful and safe space to talkabout some of the unique
challenges that come up at thisintersection.
So I will also include the linkto that in the show notes for
you as well and, of course, ifthere's anything that I can do
to help support you, if you wantto share anything that came up
(28:28):
for you.
If you have any questions, feelfree to email me.
Hello at CrystalCargiscom.
I would love to hear from youand just know how I can best
support you during this holidayseason.
So, as always, mama, thank youso much for taking the time to
join me for today's episode.
I cannot wait to connect withyou next week.
Thank you for listening to thisweek's episode of the Lift the
(28:49):
Shame podcast.
For more tips and guidance onyour motherhood journey, come
connect with me on Instagram atCrystalCargis.
Until next week, mama.
I'll be cheering you on.
Bye for now.
Popular Podcasts
Bookmarked by Reese's Book Club
Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.