August 7, 2024 • 53 mins
Ever wondered why you intellectually understand intuitive eating & anti-diet concepts but struggle to truly live them? In this episode, we're giving you 5 actionable practices to help you move from theoretical knowledge to practical application.
We're talking about:
- Why it's not enough to learn about intuitive eating & anti-diet concepts; we have to actually practice them
- The importance of tailoring intuitive eating & anti-diet practices to fit your unique needs, experiences, and identities
- How we can take big concepts & break them down into approachable practices or goals
And if you do want to get some support in this work, Naomi has a few options for you! She has 3 spots open for 1:1 Intuitive Eating & Anti-Diet coaching! She also offers individual pay-what-you-can coaching calls called Mindset Reset calls. And lastly, she's currently trying to gauge interest for a fall cohort of her group coaching program, Nourish & Bloom, so be sure to join the waitlist for that if you're at all interested.
Stay in touch with the pod on IG @satisfactionfactorpod!
And here's where you can continue to find us:
Sadie Simpson: www.sadiesimpson.com or IG @sadiemsimpson
Naomi Katz: www.happyshapes.co or IG @happyshapesnaomi
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
Welcome to Satisfaction Factor, the podcast
where we explore how ditchingdiet culture makes our whole
lives more satisfying.
Welcome back to SatisfactionFactor.
I'm Naomi Katz, an intuitiveeating and body image coach.
(00:24):
I'm Sadie Simpson, a groupfitness instructor and personal
trainer.
So before we dig into thisweek's episode, just a reminder
that if you want to support theshow, we've got merch.
We've got a handful of designsup on TeePublic that can be
printed as stickers, t-shirts,sweatshirts, mugs, tote bags or
whatever else you like.
T-shirts and sweatshirts comein sizes up to a 5X and you can
(00:48):
check that out at the link thatalways lives in our show notes.
So in our last episode we talkedabout some things to know if
you're navigating intuitiveeating and anti-diet work on
your own like as opposed to withprofessional support, and one
of the things that we talkedabout is that you can't just
(01:09):
learn intuitive eatingintellectually.
You have to actually practice itand apply it.
So you know, one of the thingsthat I kind of talked about in
that episode was that a lot ofthe people that I work with have
read the intuitive eating book.
They probably you know a lot ofthem listen to intuitive eating
podcasts or follow intuitiveeating people on Instagram and
(01:33):
they very much intellectuallyknow what the framework of
intuitive eating entails andwhat anti-diet work entails.
They know that you know thatdiets fail.
They know 95% of diets fail.
They know that diet culture isharmful and oppressive and
doesn't align with their values.
They know all of those thingsand they're also really
(01:58):
frustrated and kind ofstruggling to make intuitive
eating work for them personallyin their lives.
Like they just feel likethere's this gap between the
intellectual knowledge and howthey actually feel in their own
bodies, in their own lives, andthat's totally normal.
(02:21):
That's a really commonexperience, I think, maybe even
a universal experience, perhapsa Canon event, I think that.
Speaker 2 (02:29):
That is a great way to put it.
This is a Canon event.
Speaker 1 (02:32):
Yeah, and that's because intuitive eating
anti-diet isn't something youjust learn intellectually, like
it's something you do, it's apractice and it's going to look
different for everyone.
So it's great to learn thingsintellectually, but we have to
also figure out how what we knowintellectually applies to the
(02:56):
gap between intellectualunderstanding and internalized
belief.
Like we need to see how thetheory applies to our actual
lives.
So like it doesn't matter ifyou can recite the entire
(03:20):
intuitive eating book backwardsand forwards Like you could host
your own podcast on intuitiveeating book backwards and
forwards, like you could hostyour own podcast on intuitive
eating.
But if we're not actuallypracticing and applying the
principles, we're going to feelstuck, we're going to feel
frustrated and we're going tohave a really hard time moving
through that cognitivedissonance that we've talked
about before, that sense of likewhat you believe for other
(03:42):
people versus what you believefor yourself.
Speaker 2 (03:49):
Well, and I feel like we've probably said this before
on multiple episodes, butthere's really not very many
ways you can do intuitive eatingquote unquote wrong.
And I think this idea offiguring out how to put the
stuff you've intellectualized,is that a word?
put the stuff you'veintellectualized.
Is that a word intellectualizedyes, you've learned um into
practice in a way that's reallypractical for yourself, is like
(04:12):
it's so important.
But it can be really hardbecause we tend well, I say we,
I'm talking about myself, butthis is, this is also the
universal we.
We tend to want to have aframework or like a set of
guidelines to follow and like welike rules and things like that
.
But there's there's certainthings, especially within this
framework, more subjective, andthat you know, things are going
(04:33):
to differ from person to person.
Speaker 1 (04:36):
Yeah, for sure.
It's just, you know, we havethat one episode that I'm going
to get the title wrong and thenumber wrong, but I believe it
is called Is Intuitive Eatingfor Everyone.
Yeah, I'm pretty sure that's thetitle too, and kind of the
whole point behind that is like,yes, but not in the same way,
(04:58):
it's not going to look the samefor everyone, and so, like,
honestly, that might be like agood sort of companion episode
for this conversation about,like, why intuitive eating as
written in the book isn'tnecessarily as helpful as a
practice that you're tailoringto yourself.
Yeah, so you know, we mentionedthis in the last episode.
(05:22):
Also, one of the first waysthat we can, you know, put this
stuff into practice is get theworkbooks right.
Like, do the workbooks?
They're not perfect becausethey're just like the book,
they're very kind of one sizefits all and so they're not
going to take into account everynuance of individual experience
and stuff like that, becausethey can't Like.
(05:44):
The whole point is they'retrying to be useful to the
biggest number of people in thebroadest possible way, but they
are a great way to start.
And so, just a reminder, thoseworkbooks there is the intuitive
eating workbook, um, which isby evelyn tribley and elise res.
As always, a content warningfor that that they did not
(06:06):
update the workbook when theyupdated the book in 2020.
And so the workbook still hassome slightly diet-y, slightly
like health-ist not fully.
You know weight-inclusive stuffin it, so just kind of be aware
(06:26):
of that going in.
It's a really great tool anduse it with caution.
I also love the your Body IsNot An Apology workbook by Sonia
Renee Taylor.
That's especially good for likeunpacking diet culture as a
system of oppression.
That's a super, super helpfulworkbook.
(06:48):
It's something I use with myclients.
And then there's a new workbookout called the Emotional Eating
, chronic Dieting, binge Eatingand Body Image Workbook and that
is by Christy Harrison, judithMetz and Amy Pershing.
And all of these things shouldbe available.
You know, pretty much anywhereyou buy your books.
(07:11):
But today we want to talk aboutsome other ways to get started
on actually applying this workand also kind of ways that you
can tailor it to yourself as anindividual.
Because, like, what does itmean to actually apply this
stuff?
The principles are big concepts, the, you know, quote unquote,
(07:33):
end goal, although you know wetalk all the time that there
isn't really an end point tothis.
It's like lifelong work.
But the sort of other side ofthe work is getting to.
That other side is like a bigconcept and you know we can't
just flip a switch and suddenlyknow how to eat when we're
hungry or stop when we're fullor give ourselves unconditional
(07:55):
permission with food or respectour bodies, which are all like
the big intuitive eatingconcepts, like we don't know how
to just do those things.
They kind of mean nothing.
There's like no concretemeaning or understanding behind
those things when we're comingout of diet culture and
especially when we're early inthis process.
So we're going to talk aboutsome smaller practices that are
(08:19):
going to move the dial towardsthose bigger things.
Speaker 2 (08:23):
I feel like this is this is a good either starting
point for somebody kind of likedipping their toes into it in
intuitive eating, but also Ifeel like this is a good
refresher, even for folks whohave been doing some of this
work and maybe you're findingthat they're getting stuck on
certain areas or they just needsome little like tidbits and
(08:46):
things they can kind of grab ahold of and put into practical
application.
So I think this is a goodepisode that's going to be
applicable for folks in like fordifferent reasons and in
different ways.
Speaker 1 (08:57):
Yeah, absolutely Like these are.
These are practices that aregood to start and they're also
practices that are good to comeback to Like again in the last
episode.
One of the things we talkedabout is that it's really common
to hit these points in thiswork where we feel like we've
hit a plateau or like we feel alittle stuck, and these kinds of
practices, even if you've donethem before coming back to them,
(09:20):
can be really really helpful inlike navigating through those
plateau points.
You know we also we want toclarify when we say these are
small things, we don't mean thatthey're easy things.
Speaker 2 (09:37):
I know.
Speaker 1 (09:38):
I know these.
These are things that are goingto take time and work and
practice and they're going tofeel uncomfortable and they're
going to feel frustrating.
But, like, despite all of that,they also are going to be
approachable in ways that thebig concepts really aren't right
off the top.
But yeah, these are not thingsthat are like a one and done.
(10:02):
These are practices that weincorporate over a period of
time.
They're going to bring stuff upthat we're going to have to
process and navigate.
Like it's not they're notcheckboxes by any means so like,
(10:28):
they might overlap, but you canfeel free to pick the one that
feels the most approachable anddoable and start there.
So like, don't dive into thething that seems the hardest.
Pick the easiest one.
They all build on each other.
So like, pick the one thatfeels easiest and start there
and like, gain a littleconfidence with it, gain a
little foundation with it, gainsome practice before you move on
(10:50):
to one that feels harder.
Speaker 2 (10:52):
I feel like that's just good advice for life in
general too.
Speaker 1 (10:55):
It totally is.
And I feel like, just, we havea tendency to think that, like,
if it's easy, then it's notworth it, and so we're like, oh,
that one seems easy, so Ishould probably pick one that's
more challenging.
No, do the easy one first.
Speaker 2 (11:10):
And it feels kind of good.
Then then I know you said thisisn't a checkbox, but then it
does feel like it's like okay, Ican kind of do this thing, or I
kind of accomplished something,and it gives you a good sense
of like I feel, good feeling.
Speaker 1 (11:21):
Yeah, exactly A hundred percent.
You know it's.
It's funny, I feel like it'slike so we've talked before.
I've recently gone back to aPilates practice and, like you
know, I used to be an instructor.
I know the choreography, Iunderstand how to do the
movements, I know how to use theequipment, like all of these
(11:43):
things, and so I keep catchingmyself feeling like I should try
and move into like a higherlevel class instead of just like
the level one classes and thenhaving to be like no, like
you're enjoying the level oneclasses, they feel good, you
don't need to move intosomething that's going to kick
(12:06):
your ass just because,technically, you could Like give
yourself time, get thefoundation, like build the joy
and the ease with it.
And then, if you feel like youwant to try something else, you
can, but you don't have to do itjust because you can or just
because it feels like, oh, ifit's more challenging, it's more
worthwhile.
(12:26):
No, so yeah, just human nature,but, yes, you do not pick the
easiest one.
And then, as you feel ready andby ready I mean like really
ready you can move to the nextthing.
Remember that it's not a race.
(12:46):
Again, this is lifelong work.
There isn't really an end point.
It takes the time it takes.
Feel free to get really reallycomfy with one practice before
you move on to another one orbefore you add another one,
because a lot of times they kindof sort of run simultaneously
where, like, it's not so muchthat you stop doing one and move
(13:08):
to the next one, it's that onebecomes almost like background
and you can add another one.
Um, and then also one lastdisclaimer a lot of these
practices that we're going totalk about are like noticing
practices, so meaning they'reabout paying attention to our
internal dialogues, to ournarratives, and that can be
(13:30):
really really helped along byjournaling in some way or
another.
Speaker 2 (13:36):
Now again, we've talked about this before I hate
journaling, iroh journal.
Speaker 1 (13:41):
Yeah, hate journaling .
It is not my thing.
It is one of my least, leastfavorite things.
So I want to be really clearthat when I say it's helped by
journaling, I don't necessarilymean like capital J journaling
like this, like curated practiceof journaling I'm talking about
.
It could be as simple asjotting down a note on a piece
(14:02):
of paper or in a notes app onyour phone, just so that you can
like have kind of a runninglist of the things you're
noticing.
You don't have to, you don'thave to write anything else down
.
You don't have to process it inwriting, you don't have to like
you know we're going to talkabout some like interrogating
questions that you can ask aboutthese things, ask yourself
about these things as you noticethem.
(14:24):
You do not have to do that inwriting.
Just the first, like as younotice something, just jot it
down so you don't forget thatyou've noticed it, because that
happens.
Speaker 2 (14:46):
And yeah, in the most informal and easy and low
stress way you possibly can.
Speaker 1 (14:49):
I can get on board with that.
I think, right, yeah, same,okay.
So let's dive in.
So we're going to do, we'regoing to talk about five kind of
practices here.
The first one figure out and byfigure out I mean kind of notice
what weight loss and weightgain mean to you.
So, like, what I mean by thatis, what general beliefs do you
(15:12):
hold about weight loss and aboutweight gain?
And then, on top of that, whatare your beliefs specifically
about your own weight loss andweight gain?
Because something that shows upoften is that they're different
.
How you feel about it foryourself might not be how you
(15:33):
feel about it generally, andthat's an important thing to
notice that you are holdingyourself to it.
Like your feelings for yourselfare not the same as your
feelings for anyone else.
And then you know and when Isay you know, what are your
feelings, these are things thatcould just like you can sit down
and write it out.
This one is something that youcan kind of just sit with and
(15:56):
contemplate if you don't feellike writing it out.
You also might notice, forwhatever reason, in different
contexts, that certainnarratives come to mind.
So, for instance, if you noticethat you've gained weight, what
happens in your head?
Write it down.
Write it down, just jot it down.
And then, when you'reinterrogating again, like, is
(16:20):
this different from a generalbelief or is this a belief that
only applies to you?
Where did you learn thesebeliefs?
Did you learn these beliefs?
So, like a lot of times, welearn this stuff from our
parents, from friends, fromsocial media, from our, you know
(16:41):
, from diets that we've done inthe past.
Sometimes it comes fromhealthcare providers, because
there's a there's so much weightstigma built into that you know
.
Just identify the source andget as specific as you can about
the source, because that helpsus to recognize one that it's
(17:02):
not actually our internal voice.
Like, this isn't a belief thatwe've built for ourselves.
This is a belief that we haveinternalized from an outside
source.
And two, the more specific wecan be, the more likely it is
that we're going to be able tobe like we're going to question
whether this is a reliablesource.
You don't have to do that rightnow, for right now, just where
(17:27):
did you learn this?
And then, next layer do thesebeliefs align with your lived
experience, with the facts thatyou know and with your values.
You don't have to dig deep intothat.
This can be a yes or no, andyou know.
(17:51):
For instance, if your generalbeliefs about this stuff differ
from your beliefs for yourself,then it's a pretty clear
indication that the answer tothat is no, and that's important
information.
At first, like as you're doingthis, don't worry about
reframing these narratives,don't worry about reframing
these beliefs.
That is a whole other layer andwe want to chunk these things
initially down into the smallesttask, the most doable thing
(18:12):
that we can.
Reframing is an important layerand when you're ready, feel
free to head to my website,happyshapesco, and you can
download a free workbook thatcan help you with the reframing
process.
But at first, just gather theinformation, notice the
(18:35):
discomfort, notice when thebeliefs don't align with what
you know and what you value.
Especially early on in thisprocess, we tend to have like a
lot of noise in our heads and itcan just feel like a jumble,
like it's really hard to eventell what's happening.
You can just like.
(18:55):
You just feel like thisconstant, like buzz in your head
, like it's just noisy, and sobeing intentional about note,
like pulling specific things outof that noise, like today I am,
or for the foreseeable future.
I'm not going to try and figureout what all the noise is.
I'm just going to try and pullout this specific information
(19:18):
that can be really helpful tolike, start to get a handle on
the noise kind of sort throughit and get clear on where the
work needs to happen.
So I'd say that's like thefirst kind of bite-sized
practice to look at.
Speaker 2 (19:36):
Yeah, I like the idea of starting really simple.
And then I mean for folks thatare ready.
They may want to grab yourresource and kind of do the
reframe and dig a little bitdeeper.
But I think starting simplelike I feel like that's the
overall theme of this episode,like it's the CliffsNotes
version start simple and thenbroaden and dig a little bit
(19:57):
deeper from there.
But I think it's great to haveoptions for people in both ways,
because there may be somepeople that are like okay, I've
done this, you know little kindof first exploration questioning
, and they might be ready to diga little bit deeper and I think
that resource will be superhelpful for them too.
Speaker 1 (20:12):
Yeah, totally Again, reframing is great, but like you
can't, you can't start with thereframing.
So two things.
First of all, you can't startwith the reframing.
You have to know what you'rereframing first.
So you have to take some timeto notice and gather the
information so you even havesomething to start with to
reframe.
And you know it can feel reallydaunting to be like, oh my God.
(20:34):
So like every time I noticesomething I have to go through
this whole thing of reframing.
Like that's too much at first.
So like just do one part firstand then you can build on it.
Bite size.
Practice number two get clearon.
And by get clear on I meannotice your food rules.
Speaker 2 (20:57):
I almost wish and I'll see in editing if I can
figure out how to do this.
I wonder if I could put a chomplike bite size chomp.
Speaker 1 (21:04):
I don't know if we have a sound clip for that or
not?
That would be really funny,yeah.
So chances are we can name ahandful of our food rules like
right off the top of our heads,but when we've spent an entire
lifetime in diet culture, mostof us have so many unspoken food
(21:24):
rules that we don't even knowwhat they all are anymore.
Yep, are anymore?
I mean, I've told this storylike seven gajillion times about
finding myself in the yogurtaisle of the grocery store like
years after starting thispractice, and being like wait,
why can't I have vanilla yogurt?
Oh shit, I can have vanillayogurt.
(21:46):
That's a weird food rule that Ididn't know I had.
So like you're not going toidentify every single one of
these in this, every single oneof your food rules in this
practice, certainly not thefirst time you do it, impossible
.
So just know that.
But you know there is a way tosort of dig a little deeper into
(22:08):
the things that don'tnecessarily come right off the
top of your head, and that is tonotice when you're saying no to
a food or when you're choosingone food over another.
Notice how you're talking aboutfood and ask yourself why.
So you know that might looklike.
So that might look like oh, Iwish I could eat that.
(22:31):
Okay, why can't you?
What's the rule?
I can't keep that in the house.
Okay, why, what's the rule?
I don't eat X.
Okay, why, why don't you eatthat?
Maybe you'd say like oh, x isbetter for me or is a better
(22:55):
choice than Y.
Sure, why is it better?
I should eat X?
Should is always something thatwe should pay attention to.
Why, why should you eat that?
And then also, you know, whenyou start to have noticed that
you have maybe some emotionsaround things that you're eating
, like I feel bad because I ateX, okay, why, why do you feel
(23:17):
bad about it?
Where is the guilt coming from?
Where is the shame coming from?
What is the rule we've broken?
And then, once you have somefood rules identified and again
jot them down, but once you'veidentified them, again come back
to where did you learn them?
That's such an important partof this process, kind of always,
(23:39):
because first of all, we'regoing to notice patterns and
that's going to give us somefeedback on like oh, maybe
that's something I need to shift, like, maybe that's a
relationship where I need to setboundaries, maybe that's a
newsletter I to shift.
Like, maybe that's arelationship where I need to set
boundaries.
Maybe that's a newsletter Ishould unsubscribe from.
(24:00):
Maybe that's you know somewherewhere I should maybe look for a
different provider, or you knowthings like that.
Not something that needs to bedone in this step, but
identifying the source of wherethese things are coming from is
going to give you informationthat will help later.
Are these rules for everyone, orare these just rules for you,
(24:21):
similar to the you know beliefsabout weight loss and weight
gain?
Do we feel the same way aboutthis for everyone, or is this
just something that applies toyou but everyone else is fine?
Or is this just something thatapplies to you but everyone else
is fine?
Again, do these rules alignwith your lived experience, with
your facts, with your values?
You don't have to go very farwith this one.
(24:41):
Just a yes or a no and again,like we don't have to do all the
reframes here yet, for rightnow we're just gathering the
information and then maybe, onceyou've identified some stuff
and especially if maybe you'repicking up on some themes around
(25:02):
like nutrition and stuff likethat explore some non-diet
education about food.
This does not have to be yournew obsession.
If it is fine, like okay, butit can just be like casual.
Personally, I am a huge fan ofthe nutrition for mortals
(25:23):
podcast.
For this.
I think we've mentioned thispodcast once before, and one of
the reasons I love it is becausea lot of intuitive eating
podcasts don't actually talkabout nutrition and food very
much, and so this one actuallydoes and can debunk some of the
food rules and food myths thatwe carry with us because of diet
(25:48):
culture.
And then, of course, there'slike tons of folks online for
this too, like tons of anti-dietdieticians that you can find on
Instagram and stuff, who loveto debunk food rules and food
myths.
So, you know, see who you canfind online.
Also, you know, be careful,make sure you're talking to your
(26:09):
.
Make sure it's a registereddietician.
You know, be careful, make sureyou're talking to your.
Make sure it's a registereddietitian, make sure it's
somebody who is not talkingabout weight loss and is really
focused on, like, anti diet,weight inclusive, nutrition and
health information.
Bite size Practice number threeNotice how you talk to yourself
.
Notice how you talk to yourself.
Speaker 2 (26:37):
Right, like both that when and the how of it is
important, and this works forboth food stuff and body stuff.
The when and the how.
I think that that I think aboutthat even like right now.
I feel like the wind issomething that we forget about
sometimes, because I knowthere's certain times of the
year, certain times of the month, for sure, that, like how we
speak to ourselves about ourbodies and our food and our
(27:01):
exercise, like all that sort ofstuff.
It is like a freaking rollercoaster, like it.
It just varies so often.
So I think we we talk a lot thehow, but I think that you
pointing out the when is like abiggie right there.
Speaker 1 (27:15):
Truly, it was so funny.
I want to say like recently Iwas getting ready to leave the
house and I caught a glimpse oflike my profile in the mirror
and I was like, oh, I look good.
And then I was like I crackedmyself up because I was like I
(27:37):
look exactly the same as I didlast week and the week before
and the week before that, but Iam ovulating right now, and so I
feel like just the, the bestthing in the world right now.
Give yourself like a week or twoand then that'll change exactly
.
But like that's the thing is.
It's like it's so interestingto see how the positive
(27:59):
self-talk is also cyclical, likeoh my gosh, it is.
It's one thing for me to like,like.
I know that, like the week ofbefore my period slash of my
period, I, my body, talk it.
Well, my body talk actuallyisn't doesn't change very much
because I'm very aware of it,but my feelings about my body
(28:22):
are not the greatest, as is truefor most of us.
Speaker 2 (28:26):
Yeah, and that sometimes that, like those
feelings could turn into bodytalk.
So I think that's something tobe like aware of too.
So that's that's important.
Speaker 1 (28:33):
Yeah, and it's just.
But it's funny to see how, likeeven the pot, even looking at
myself in the mirror andthinking good things about
myself, it was like, oh yeah,that's cyclical too, that like
our bodies, that like, forbetter or for worse, just don't
change that much from week toweek.
It's all just how we feel aboutit.
(28:55):
So, yeah, the when and the how,and again, like this is both
for food and body stuff, becauseit's you know, there also might
be certain times that we talkto ourselves harshly about what
we're eating, how much we'reeating stuff like that, and what
(29:18):
we want to notice again, notjust what we're saying to
ourselves.
We do want to pay attention tothat.
So, like, what narratives areshowing up?
Are there maybe repeats?
Are there certain narrativesthat show up more often than
others?
Are there patterns to that?
But also, when do they show up?
Again, are there patterns?
Is it cyclical?
Does that have to do with whereyou are in your menstrual cycle
?
Is it stress related?
(29:40):
Do you certain narratives comeup more often when you're
stressed out?
What's the context of thesethings, you know?
Is it like oh well, when I'm inpublic, when I'm around new
people, certain narratives showup, as opposed to when I'm
around people that I'm morecomfortable with and stuff like
that, like just all of this, thecontext of all of these things
(30:02):
matters a whole lot.
And so, again, the when and thewhat, and then, once you've
identified, again, jot them down.
Once you've identified them,where did you learn them?
Is this something you heardyour mom say while you were
growing up?
Is this something you heard onTV growing up?
(30:24):
Is this something you picked upalong the way because of past
diets or past exercise programsor things like that?
Once again, does this alignwith your lived experience, the
facts that you know and yourvalues?
Again, this is still more aboutnoticing than reframing.
(30:47):
But also, if you have thecapacity, once you've identified
this stuff, the thing to reallyask yourself is would you talk
to literally anyone you caredabout this way and, if not, what
would you say to them?
Instead, if they came to youfeeling the way that you're
(31:10):
feeling, what would you say tothem If you overheard them say
to themselves or somebody elsesay to them the thing that
you're saying to yourself inyour head, what would you say to
like, contradict that, to setit straight To you know, disrupt
(31:33):
the conversation to protectthem essentially.
So that's number three.
Number four start learning tolisten to your body, and I
phrase that very specifically tomake it really clear that this
(31:58):
is a first step in a much longerprocess, because listening to
your body is not a switchy flip.
Most of us have beendisconnected from our bodies for
years because of diet culture,because of dieting, because of
grueling workouts, all kinds ofstuff.
(32:18):
Some of us have beendisconnected from our bodies
through other things, liketrauma perhaps, and if that's
the case, reconnecting mightfeel not just hard but
triggering.
And so, if that's you, thiswork might be something that you
want to do with a licensedmental health professional, as
opposed to just diving into onyour own as like a bite-sized
(32:42):
starting goal.
It's not going to be abite-sized starting goal for
everybody.
This also might be especiallyhard for neurodivergent folks or
folks who are on certainmedications.
Something to keep in mind andall of this to say this is hard
for a lot of reasons and you arenot doing anything wrong if
(33:03):
this practice doesn't work foryou.
Trust your instincts, trustyour responses, like if you're
thinking about these different,you know bite-sized practices
and this one makes your wholebody tense up.
Maybe this is not a great oneto take on on your own.
Maybe this is something thatyou want to seek support for.
Jump right in to hunger andfullness cues when you're
(33:35):
relearning how to listen to yourbody, because those things tend
to have a lot of narrativesattached to them, especially
early in this process, and thatcan just completely get in the
way of being able to likeactually connect to what's
physically happening in yourbody.
So we want to start to rebuildthat connection to our bodies in
a more neutral way.
(33:55):
That's not necessarily aboutfood and eating, and so there's
a couple of things we can do.
The first is just body scans.
We're like literally justperiodically, sitting quietly
and checking in with our bodiesfrom head to toe, or vice versa.
Honestly, I tend to like toactually work from the bottom up
(34:16):
, like start with my toes andwork up, but whatever and just I
mean notice what feels sore,what feels stiff, what feels
achy, are some parts warm, aresome parts cold, are you itchy,
are you fidgety, are you relaxed, are you tense, like these are
all physical sensations that wecan start to notice in different
(34:38):
parts of our bodies.
And so just periodically doing abody scan it doesn't have to be
anything formal.
You're not tracking anything,you're not writing it down, you
don't have to like, it's none ofthat.
It's just a practice of, everyonce in a while, taking a moment
and just trying to like, tuneinto the physical sensations in
(34:58):
your body.
Another thing that we can do,that we can kind of add to that
a little bit, is noticing wherein your body you feel cues, like
having to pee, like being tired, like do you just feel tired in
(35:21):
your eyelids, or do you feeltired in your muscles, in your
back, in your neck, like, arethere parts of your body that
feel tired beyond just youreyeballs?
Does that change when you aremore tired or less tired, like
when you're very tired, does itfeel one way, and when you're
just a little bit tired it feelsa different way.
Ditto for having to pee.
(35:43):
When you super duper have topee, does it feel different from
when you have to pee just alittle?
Speaker 2 (35:48):
Yes.
Yes, I like that, though CauseI think I mean mean stuff like
that are feelings that we'renormally used to having, like we
have these sensations and urgesand things like that, and these
are things that we recognizebecause they've happened to us
for our whole lives and hungerhas too but we've suppressed
(36:09):
those hunger feelings for solong.
So taking something that wehaven't maybe suppressed as long
and using that to apply it tohunger and fullness and whatever
else is, I love that.
Speaker 1 (36:21):
Absolutely, and so like tiredness and having to pee
are two really like easy ones,a little more advanced, but also
helpful anxiety when do youfeel anxiety in your body?
But also helpful anxiety whendo you feel anxiety in your body
.
Stress when do you feel stressin your body, just sort of
adding on to the sensations thatyou can start to notice.
(36:42):
And again, physical sensations,so like when you feel anxious,
you might feel like you've likeit might feel like noisy in your
head or something like that,but that's not a physical
sensation.
Like noisy in your head orsomething like that, but that's
not a physical sensation.
Heart racing, that's a physicalsensation.
Butterflies in your stomach,that's a physical sensation.
And so noticing where in yourbody you feel these things and
(37:06):
then kind of lastly, you cansort of add another layer to
these things with somethingthat's called the universal
attunement question, wherebasically you do a body scan and
then you assess whether yourbody feels pleasant, unpleasant
or neutral and I alwaysencourage people to feel free to
(37:27):
pick your own words.
If those don't really likeresonate with you, that's
totally fine.
And what I love about thisadded layer is that it can help
us start to tease out physicalsensations from narratives, so
like, in addition to starting tohone the ability to connect, so
(37:50):
like, sense those physicalsensations, it also helps us
start to tease out, like what'sa physical sensation and what's
in my head, like what is a storyabout?
The physical sensation I alwayslove to use, like the example
of, like you've just done areally intense workout and your
(38:14):
first instinct might be to say,like, oh, I feel really good
Because you have the sense ofaccomplishment, you feel like
you've worked really hard, youfeel like you did something that
was good for you, and like allof those things.
But if you were answering justfrom the sense of what's
happening in your body, likejust from the physical
(38:35):
sensations, maybe your kneefeels a little sore, maybe your
lungs are burning a little bit,maybe you've got jello arms,
like maybe you've got a littlebit of a headache.
Maybe physically the sensationsaren't as good as the narrative
(38:56):
in your head tells you you feel, and so this is an opportunity
to start to tease those out alittle bit and then eventually
you can build on these skills.
You can start adding in hungercues, like where you feel them
in your body.
If you don't feel themregularly, you can start using
(39:17):
body scans to like check inperiodically and see if, when,
where, you might feel them.
But there is no rush to get tothat point.
You want to stay with thisother, more neutral stuff long
enough to get really comfortablewith it and like really clear
on what we mean by physicalsensations.
(39:38):
Bite size, practice number five,our last one for today, is both
and statements.
So getting out of binarythinking is a really big part of
intuitive eating and anti-dietwork for like a lot of reasons,
(39:58):
and this can be a way to startincorporating that where, like,
we kind of have to hold twothings at the same time.
It's also a really great way todeal with the cognitive
dissonance that tends to come upabout like what we believe
versus what we feel initially,and it's a way to do that even
before you start to really diginto like full reframes.
(40:19):
So the first part of the bothand statement is acknowledging
the discomfort that you'refeeling.
So like name it.
Like name what you're feeling.
Are you uncomfortable in yourbody, are you anxious about food
, are you sad or angry aboutbody changes and so forth.
We've talked about this before.
(40:40):
We really want to make surethat we're not trying to like
bypass all the negative feelingsthat might happen here.
It is not stupid to feel thatway, which is something that I
hear people say all the time.
It's so stupid that I feel badabout this.
No, it's not stupid that youfeel bad about that.
It's super valid that you feelbad about it and we want to
(41:01):
honor that and we want to namethat.
We don't want to pretend thatthis work like just feels great
and it's all sunshine andrainbows and we're just going to
blast by the negative feelingsand pretend they're not
happening.
Again.
It's that beach ball analogythat we've talked about a
million times.
From Brie Campos Like you canonly hold that beach ball
underwater for so long, thesecond you let it go, it's going
(41:22):
to pop right back up and itmight splash you in the face.
It might hit you in the face.
It's just not.
We don't need to hold the beachball underwater.
So the first thing is name thediscomfort.
Then we add an and statementthat aligns with our lived
experience, the facts that weknow our values better than
(41:44):
whatever the narrative that's inour head does.
So that might look like I feelsad that I had to buy a larger
size and I know that my bodydeserves to be comfortable, or,
(42:07):
and I know that clothing sizesare bullshit, or, and I know
that clothing is a human rightand we should all have access to
it in different sizes.
It might look like I feelanxious about eating this bagel,
and I know that I deserve totake pleasure in food, and I
know that carbs are the body'spreferred energy source, and I
(42:29):
know that there's no such thingas good food and bad food.
Like.
These are all ways that.
These are examples, not scripts.
Like always find your own thingthat makes sense and try out
different things, right, like.
So some people find that it'sreally helpful to like tailor
the both and statement to thenarrative.
So, like, for each narrativethere's a both and statement
(42:50):
that's really really specific tothe narrative, but for a lot of
people, that's just too much toremember or to come up with in
the moment or whatever.
So it's also okay to come upwith one both and statement
that's kind of universal todifferent situations.
Make it up at a time when youare not stressing about things,
(43:11):
when, like, you have a clearhead and you can think about it
and use it for every one ofthese situations.
And you know, maybe that's like.
This feels hard right now, andI know that all foods fit.
This feels hard right now and Iknow my body deserves respect
and it can be that simple.
That simple and it bothacknowledges the feelings that
(43:38):
are coming up and holds thetruth of what you actually
believe and know to be true,even if it doesn't feel that way
in the moment.
Speaker 2 (43:43):
Yeah, I like that.
I recently we talk about bothand a lot on this podcast.
But I recently was talking toone of my personal training
clients who is of the babyboomer generation and she's so
cute, like she'll come in andsay stuff and kind of like
self-correct just some of thethings that she says, and she
was like am I, am I speakingmillennial?
Speak to you, because my kidsalways like make fun of me for
(44:06):
the things that I say, so I haveto correct myself and speak
like a millennial to them.
And she was telling me theother day she was like the both
and is such a millennial thingto do.
So I feel like us millennials,if we can both and other
situations, we can both, andlike food and body situations
too absolutely both and is ahugely millennial deal.
Speaker 1 (44:27):
But it's also like, honestly, it's that, it's binary
thinking, it's that like soit's not like, yes, it's
millennial, it's also, it's alsotherapy speak, which is a very
millennial thing exactly it'sall of that stuff and it's
because, like, we spend so muchof our lives and past
(44:48):
generations have spent so muchtime just being so stuck in the
either or and like that it hasto be one thing or the other and
only one thing.
Like it's black and white, onlyone thing can be true, and like
the reality is, most of thetime, more than one thing is
true.
And like the world would justbe such a better place if we all
(45:13):
could acknowledge that.
These are all.
You know.
These are five little likebite-sized practices.
Of course, there are a ton ofother ways to practice and apply
intuitive eating in real lifetoo.
So this list is far fromcomprehensive.
You know, you can practiceadvocating for yourself and for
(45:34):
other people.
You can practice shutting downdiet, talk with friends.
You can practice settingboundaries.
You can practice eating foodsthat were previously off limits.
Like there's so many options tolike how you can apply this
stuff to your own life.
So if you are doing other stuff,great, do not feel like these
are prescriptive, that thesehave to be the only things that
(45:55):
you practice.
Not even in the slightest.
Like absolutely not Whateverfeels good for you to be doing
actively applying to your life.
Do it, that's great, fantastic,and each of the practices that
we've talked about here is goingto really help lay the
foundation for intuitive eatingprinciples, and anything else
(46:19):
that you do is going to build onthose skills and those
practices and like the skillsthat these practices help
cultivate.
So, yeah, do your own thing,pick one of these, do both, both
, but either way, the theapplication is the biggest thing
, um, and we really hope thatthis was helpful for those of
(46:42):
you trying to take intuitiveeating out of the book and into
your lives oh, that was a greatfinishing line.
Every once in a while just likea slogan happens in my head and.
I'm like, let's use that.
I like it.
I also just want to say againthat, while we've talked a lot
(47:03):
in the past two episodes abouthow to do this stuff on your own
, if you do want to get somesupport in this work, I do have
some options for you.
So I do still have one-to-oneintuitive eating and anti-diet
coaching spots available, andthat comes in packages of six,
nine or 12 months.
I offer payment plans and otheraccessible pricing options, and
(47:25):
those packages include weeklyZoom calls, voxer messaging,
access between calls, copies ofthe intuitive eating workbook
and the your Body Is Not AnApology workbook, and you can
get all of the information aboutcoaching and you can submit
your application on my website,happyshapesco, under the work
with me tab.
In that area, you're also goingto find information about
(47:47):
mindset reset calls, which arelike individual pay what you can
.
Coaching calls, which are likeindividual pay what you can.
Coaching calls, where you cantalk with me about specific
sticking points without along-term coaching commitment.
And then, lastly, again in thatwork with me tab, you will find
information about my Nourishand Bloom 40-week group coaching
(48:10):
program.
That includes weekly writtencontent, monthly group calls,
monthly journaling prompts andan online community space.
I am currently trying to decideif I'm going to run a new
cohort of that group in the fall, and the way I'm trying to
gauge interest is by seeing ifpeople sign up for the waitlist.
(48:30):
So if you have any interest inthat whatsoever, there is no
obligation for signing up to thewaitlist, but it will let me
know that people actually wantto join and then that cohort
will exist.
So again, all of that ishappyshapesco under the work
with me tab.
Sadie, what's satisfying foryou right now?
Speaker 2 (48:58):
What is satisfying for me right now are video games
.
Like my kid has a switch and soof course I never really get to
like play it that much becausehe's the one that's playing it.
But whenever he goes to bed,like every night, right when he
goes to bed, trey and I have ouruh, our video game date night.
When he goes to bed, trey and Ihave our uh, our video game
date night so we have to kind ofsneak and play it, because
sometimes if he hears us playing, he's like I want to get up, I
(49:20):
want to play, of course, butyeah, we've, we've been, uh,
we've been gaming at night.
It's been fun, like it's justbeen something different to do
than just sit there and scrollon my phone forever.
So it's, it's been fun wehaven't played games in forever.
Like I mean, he still playsvideo games sometimes, but I
like I haven't played.
We had a wee like, yeah, 10, 15years ago.
But it's been fun to toreincorporate video games into
(49:43):
my life that's awesome.
Speaker 1 (49:45):
What kind of games have you been playing?
Speaker 2 (49:46):
oh, I've mostly mostly just old games, because
we have like one of those whereyou can play mostly dr mario,
like stuff like that.
Speaker 1 (49:54):
Dr Mario is one of my all-time favorite games in the
entire world.
We also have a Switch and likethat is one of the few games
that I will actually play on it.
Also and I'm telling you thislive on the podcast because I
feel like everybody should knowabout it Switch has a game
called vampire survivors.
That is the most likemeditative, like just chill and
(50:18):
like weirdly satisfying gameever yes highly recommend well,
if you like dr mario, have youever played wario's woods?
Speaker 2 (50:29):
no, it's very similar to dr mar.
It's like a puzzle, kind ofmatch the monster to the bomb,
whatever.
But if it's on like whatever,whatever subscription thing that
Dr Mario is on, wario's Woodsis on that.
If you like Dr Mario, you'lllike Wario's Woods.
Very exciting and I'mdefinitely going to check it out
(50:51):
.
Speaker 1 (50:53):
What's satisfying for you right now?
Okay, so this is super weird,but it is unbelievably
satisfying for me.
So, like for the past year, Ihave had the itchiest inner ears
.
Speaker 2 (51:07):
Like I just gosh me too.
Speaker 1 (51:10):
Okay, this is.
This is why.
This is why I wanted to talkabout this again like live on
the podcast, because I can't bethe only one.
So the other day I was justscrolling on instagram and
somebody like I got like asuggested post and it was this
like menopause coach person andshe was talking about itchy ears
(51:33):
as a perimenopause symptom.
Speaker 2 (51:36):
And I was like wait what?
Speaker 1 (51:39):
And I Googled it and it's totally a thing.
And this has not fixed my itchyears at all, but just knowing
that that's what's going on islike so satisfying to just know,
because I've been.
I've been like driving myselfbonkers about it.
I'm like why is this happening?
(52:01):
Like what is wrong with my ears?
Is it my haircut?
Do I need to get a differenthaircut?
Like I could not figure outwhat was happening and then I
just happened to have this likesuggested post pop up in my
Instagram feed that just likeshown a light on this issue
that's been making me sofrustrated for like a year.
Speaker 2 (52:24):
Oh my gosh.
Well, this is totallynon-medical advice because I am
not a medical professional.
But they make this ear oil andit's like I don't even know
what's in it.
But you can look it up likeonline, and at drugstores they
have it and it helps a littlebit.
Like you, you drop it in justkind of like eardrops or
whatever, um, and it kind ofsoothes the.
It doesn't last forever, but itdoes soothe it and you let it
(52:47):
like run out like regulareardrops too.
Speaker 1 (52:49):
But yeah, look up ear oil.
I am totally, and that alsototally makes sense, because
when I googled it it turns out Ithink it's the decrease in
estrogen like thins themembranes and that dry, makes
the skin dry out, basically, um,and so ear oil to like
re-moisturize the skin totallymakes sense as a solution yeah,
(53:11):
they say you can do like oliveoil and stuff like that too, but
I just bought the stuff at thedrugstore.
I feel like I would feel weirdabout putting olive oil in my
ears, Like why?
Speaker 2 (53:21):
why would I feel weird about?
Speaker 1 (53:22):
that, but I absolutely would.
That's a hot tip.
Thank you for that.
Speaker 2 (53:28):
Well, if you enjoyed this episode, be sure to leave
us a rating and review on Applepodcasts or Spotify, and you can
find us on Instagram atsatisfaction factor pod.
Speaker 1 (53:39):
That's it for us this week.
We'll catch you next week.
Welcome to Satisfaction Factor, the podcast
where we explore how ditchingdiet culture makes our whole
lives more satisfying.
Welcome back to SatisfactionFactor.
I'm Naomi Katz, an intuitiveeating and body image coach.
(00:24):
I'm Sadie Simpson, a groupfitness instructor and personal
trainer.
So before we dig into thisweek's episode, just a reminder
that if you want to support theshow, we've got merch.
We've got a handful of designsup on TeePublic that can be
printed as stickers, t-shirts,sweatshirts, mugs, tote bags or
whatever else you like.
T-shirts and sweatshirts comein sizes up to a 5X and you can
(00:48):
check that out at the link thatalways lives in our show notes.
So in our last episode we talkedabout some things to know if
you're navigating intuitiveeating and anti-diet work on
your own like as opposed to withprofessional support, and one
of the things that we talkedabout is that you can't just
(01:09):
learn intuitive eatingintellectually.
You have to actually practice itand apply it.
So you know, one of the thingsthat I kind of talked about in
that episode was that a lot ofthe people that I work with have
read the intuitive eating book.
They probably you know a lot ofthem listen to intuitive eating
podcasts or follow intuitiveeating people on Instagram and
(01:33):
they very much intellectuallyknow what the framework of
intuitive eating entails andwhat anti-diet work entails.
They know that you know thatdiets fail.
They know 95% of diets fail.
They know that diet culture isharmful and oppressive and
doesn't align with their values.
They know all of those thingsand they're also really
(01:58):
frustrated and kind ofstruggling to make intuitive
eating work for them personallyin their lives.
Like they just feel likethere's this gap between the
intellectual knowledge and howthey actually feel in their own
bodies, in their own lives, andthat's totally normal.
(02:21):
That's a really commonexperience, I think, maybe even
a universal experience, perhapsa Canon event, I think that.
Speaker 2 (02:29):
That is a great way to put it.
This is a Canon event.
Speaker 1 (02:32):
Yeah, and that's because intuitive eating
anti-diet isn't something youjust learn intellectually, like
it's something you do, it's apractice and it's going to look
different for everyone.
So it's great to learn thingsintellectually, but we have to
also figure out how what we knowintellectually applies to the
(02:56):
gap between intellectualunderstanding and internalized
belief.
Like we need to see how thetheory applies to our actual
lives.
So like it doesn't matter ifyou can recite the entire
(03:20):
intuitive eating book backwardsand forwards Like you could host
your own podcast on intuitiveeating book backwards and
forwards, like you could hostyour own podcast on intuitive
eating.
But if we're not actuallypracticing and applying the
principles, we're going to feelstuck, we're going to feel
frustrated and we're going tohave a really hard time moving
through that cognitivedissonance that we've talked
about before, that sense of likewhat you believe for other
(03:42):
people versus what you believefor yourself.
Speaker 2 (03:49):
Well, and I feel like we've probably said this before
on multiple episodes, butthere's really not very many
ways you can do intuitive eatingquote unquote wrong.
And I think this idea offiguring out how to put the
stuff you've intellectualized,is that a word?
put the stuff you'veintellectualized.
Is that a word intellectualizedyes, you've learned um into
practice in a way that's reallypractical for yourself, is like
(04:12):
it's so important.
But it can be really hardbecause we tend well, I say we,
I'm talking about myself, butthis is, this is also the
universal we.
We tend to want to have aframework or like a set of
guidelines to follow and like welike rules and things like that
.
But there's there's certainthings, especially within this
framework, more subjective, andthat you know, things are going
(04:33):
to differ from person to person.
Speaker 1 (04:36):
Yeah, for sure.
It's just, you know, we havethat one episode that I'm going
to get the title wrong and thenumber wrong, but I believe it
is called Is Intuitive Eatingfor Everyone.
Yeah, I'm pretty sure that's thetitle too, and kind of the
whole point behind that is like,yes, but not in the same way,
(04:58):
it's not going to look the samefor everyone, and so, like,
honestly, that might be like agood sort of companion episode
for this conversation about,like, why intuitive eating as
written in the book isn'tnecessarily as helpful as a
practice that you're tailoringto yourself.
Yeah, so you know, we mentionedthis in the last episode.
(05:22):
Also, one of the first waysthat we can, you know, put this
stuff into practice is get theworkbooks right.
Like, do the workbooks?
They're not perfect becausethey're just like the book,
they're very kind of one sizefits all and so they're not
going to take into account everynuance of individual experience
and stuff like that, becausethey can't Like.
(05:44):
The whole point is they'retrying to be useful to the
biggest number of people in thebroadest possible way, but they
are a great way to start.
And so, just a reminder, thoseworkbooks there is the intuitive
eating workbook, um, which isby evelyn tribley and elise res.
As always, a content warningfor that that they did not
(06:06):
update the workbook when theyupdated the book in 2020.
And so the workbook still hassome slightly diet-y, slightly
like health-ist not fully.
You know weight-inclusive stuffin it, so just kind of be aware
(06:26):
of that going in.
It's a really great tool anduse it with caution.
I also love the your Body IsNot An Apology workbook by Sonia
Renee Taylor.
That's especially good for likeunpacking diet culture as a
system of oppression.
That's a super, super helpfulworkbook.
(06:48):
It's something I use with myclients.
And then there's a new workbookout called the Emotional Eating
, chronic Dieting, binge Eatingand Body Image Workbook and that
is by Christy Harrison, judithMetz and Amy Pershing.
And all of these things shouldbe available.
You know, pretty much anywhereyou buy your books.
(07:11):
But today we want to talk aboutsome other ways to get started
on actually applying this workand also kind of ways that you
can tailor it to yourself as anindividual.
Because, like, what does itmean to actually apply this
stuff?
The principles are big concepts, the, you know, quote unquote,
(07:33):
end goal, although you know wetalk all the time that there
isn't really an end point tothis.
It's like lifelong work.
But the sort of other side ofthe work is getting to.
That other side is like a bigconcept and you know we can't
just flip a switch and suddenlyknow how to eat when we're
hungry or stop when we're fullor give ourselves unconditional
(07:55):
permission with food or respectour bodies, which are all like
the big intuitive eatingconcepts, like we don't know how
to just do those things.
They kind of mean nothing.
There's like no concretemeaning or understanding behind
those things when we're comingout of diet culture and
especially when we're early inthis process.
So we're going to talk aboutsome smaller practices that are
(08:19):
going to move the dial towardsthose bigger things.
Speaker 2 (08:23):
I feel like this is this is a good either starting
point for somebody kind of likedipping their toes into it in
intuitive eating, but also Ifeel like this is a good
refresher, even for folks whohave been doing some of this
work and maybe you're findingthat they're getting stuck on
certain areas or they just needsome little like tidbits and
(08:46):
things they can kind of grab ahold of and put into practical
application.
So I think this is a goodepisode that's going to be
applicable for folks in like fordifferent reasons and in
different ways.
Speaker 1 (08:57):
Yeah, absolutely Like these are.
These are practices that aregood to start and they're also
practices that are good to comeback to Like again in the last
episode.
One of the things we talkedabout is that it's really common
to hit these points in thiswork where we feel like we've
hit a plateau or like we feel alittle stuck, and these kinds of
practices, even if you've donethem before coming back to them,
(09:20):
can be really really helpful inlike navigating through those
plateau points.
You know we also we want toclarify when we say these are
small things, we don't mean thatthey're easy things.
Speaker 2 (09:37):
I know.
Speaker 1 (09:38):
I know these.
These are things that are goingto take time and work and
practice and they're going tofeel uncomfortable and they're
going to feel frustrating.
But, like, despite all of that,they also are going to be
approachable in ways that thebig concepts really aren't right
off the top.
But yeah, these are not thingsthat are like a one and done.
(10:02):
These are practices that weincorporate over a period of
time.
They're going to bring stuff upthat we're going to have to
process and navigate.
Like it's not they're notcheckboxes by any means so like,
(10:28):
they might overlap, but you canfeel free to pick the one that
feels the most approachable anddoable and start there.
So like, don't dive into thething that seems the hardest.
Pick the easiest one.
They all build on each other.
So like, pick the one thatfeels easiest and start there
and like, gain a littleconfidence with it, gain a
little foundation with it, gainsome practice before you move on
(10:50):
to one that feels harder.
Speaker 2 (10:52):
I feel like that's just good advice for life in
general too.
Speaker 1 (10:55):
It totally is.
And I feel like, just, we havea tendency to think that, like,
if it's easy, then it's notworth it, and so we're like, oh,
that one seems easy, so Ishould probably pick one that's
more challenging.
No, do the easy one first.
Speaker 2 (11:10):
And it feels kind of good.
Then then I know you said thisisn't a checkbox, but then it
does feel like it's like okay, Ican kind of do this thing, or I
kind of accomplished something,and it gives you a good sense
of like I feel, good feeling.
Speaker 1 (11:21):
Yeah, exactly A hundred percent.
You know it's.
It's funny, I feel like it'slike so we've talked before.
I've recently gone back to aPilates practice and, like you
know, I used to be an instructor.
I know the choreography, Iunderstand how to do the
movements, I know how to use theequipment, like all of these
(11:43):
things, and so I keep catchingmyself feeling like I should try
and move into like a higherlevel class instead of just like
the level one classes and thenhaving to be like no, like
you're enjoying the level oneclasses, they feel good, you
don't need to move intosomething that's going to kick
(12:06):
your ass just because,technically, you could Like give
yourself time, get thefoundation, like build the joy
and the ease with it.
And then, if you feel like youwant to try something else, you
can, but you don't have to do itjust because you can or just
because it feels like, oh, ifit's more challenging, it's more
worthwhile.
(12:26):
No, so yeah, just human nature,but, yes, you do not pick the
easiest one.
And then, as you feel ready andby ready I mean like really
ready you can move to the nextthing.
Remember that it's not a race.
(12:46):
Again, this is lifelong work.
There isn't really an end point.
It takes the time it takes.
Feel free to get really reallycomfy with one practice before
you move on to another one orbefore you add another one,
because a lot of times they kindof sort of run simultaneously
where, like, it's not so muchthat you stop doing one and move
(13:08):
to the next one, it's that onebecomes almost like background
and you can add another one.
Um, and then also one lastdisclaimer a lot of these
practices that we're going totalk about are like noticing
practices, so meaning they'reabout paying attention to our
internal dialogues, to ournarratives, and that can be
(13:30):
really really helped along byjournaling in some way or
another.
Speaker 2 (13:36):
Now again, we've talked about this before I hate
journaling, iroh journal.
Speaker 1 (13:41):
Yeah, hate journaling .
It is not my thing.
It is one of my least, leastfavorite things.
So I want to be really clearthat when I say it's helped by
journaling, I don't necessarilymean like capital J journaling
like this, like curated practiceof journaling I'm talking about
.
It could be as simple asjotting down a note on a piece
(14:02):
of paper or in a notes app onyour phone, just so that you can
like have kind of a runninglist of the things you're
noticing.
You don't have to, you don'thave to write anything else down
.
You don't have to process it inwriting, you don't have to like
you know we're going to talkabout some like interrogating
questions that you can ask aboutthese things, ask yourself
about these things as you noticethem.
(14:24):
You do not have to do that inwriting.
Just the first, like as younotice something, just jot it
down so you don't forget thatyou've noticed it, because that
happens.
Speaker 2 (14:46):
And yeah, in the most informal and easy and low
stress way you possibly can.
Speaker 1 (14:49):
I can get on board with that.
I think, right, yeah, same,okay.
So let's dive in.
So we're going to do, we'regoing to talk about five kind of
practices here.
The first one figure out and byfigure out I mean kind of notice
what weight loss and weightgain mean to you.
So, like, what I mean by thatis, what general beliefs do you
(15:12):
hold about weight loss and aboutweight gain?
And then, on top of that, whatare your beliefs specifically
about your own weight loss andweight gain?
Because something that shows upoften is that they're different
.
How you feel about it foryourself might not be how you
(15:33):
feel about it generally, andthat's an important thing to
notice that you are holdingyourself to it.
Like your feelings for yourselfare not the same as your
feelings for anyone else.
And then you know and when Isay you know, what are your
feelings, these are things thatcould just like you can sit down
and write it out.
This one is something that youcan kind of just sit with and
(15:56):
contemplate if you don't feellike writing it out.
You also might notice, forwhatever reason, in different
contexts, that certainnarratives come to mind.
So, for instance, if you noticethat you've gained weight, what
happens in your head?
Write it down.
Write it down, just jot it down.
And then, when you'reinterrogating again, like, is
(16:20):
this different from a generalbelief or is this a belief that
only applies to you?
Where did you learn thesebeliefs?
Did you learn these beliefs?
So, like a lot of times, welearn this stuff from our
parents, from friends, fromsocial media, from our, you know
(16:41):
, from diets that we've done inthe past.
Sometimes it comes fromhealthcare providers, because
there's a there's so much weightstigma built into that you know
.
Just identify the source andget as specific as you can about
the source, because that helpsus to recognize one that it's
(17:02):
not actually our internal voice.
Like, this isn't a belief thatwe've built for ourselves.
This is a belief that we haveinternalized from an outside
source.
And two, the more specific wecan be, the more likely it is
that we're going to be able tobe like we're going to question
whether this is a reliablesource.
You don't have to do that rightnow, for right now, just where
(17:27):
did you learn this?
And then, next layer do thesebeliefs align with your lived
experience, with the facts thatyou know and with your values.
You don't have to dig deep intothat.
This can be a yes or no, andyou know.
(17:51):
For instance, if your generalbeliefs about this stuff differ
from your beliefs for yourself,then it's a pretty clear
indication that the answer tothat is no, and that's important
information.
At first, like as you're doingthis, don't worry about
reframing these narratives,don't worry about reframing
these beliefs.
That is a whole other layer andwe want to chunk these things
initially down into the smallesttask, the most doable thing
(18:12):
that we can.
Reframing is an important layerand when you're ready, feel
free to head to my website,happyshapesco, and you can
download a free workbook thatcan help you with the reframing
process.
But at first, just gather theinformation, notice the
(18:35):
discomfort, notice when thebeliefs don't align with what
you know and what you value.
Especially early on in thisprocess, we tend to have like a
lot of noise in our heads and itcan just feel like a jumble,
like it's really hard to eventell what's happening.
You can just like.
(18:55):
You just feel like thisconstant, like buzz in your head
, like it's just noisy, and sobeing intentional about note,
like pulling specific things outof that noise, like today I am,
or for the foreseeable future.
I'm not going to try and figureout what all the noise is.
I'm just going to try and pullout this specific information
(19:18):
that can be really helpful tolike, start to get a handle on
the noise kind of sort throughit and get clear on where the
work needs to happen.
So I'd say that's like thefirst kind of bite-sized
practice to look at.
Speaker 2 (19:36):
Yeah, I like the idea of starting really simple.
And then I mean for folks thatare ready.
They may want to grab yourresource and kind of do the
reframe and dig a little bitdeeper.
But I think starting simplelike I feel like that's the
overall theme of this episode,like it's the CliffsNotes
version start simple and thenbroaden and dig a little bit
(19:57):
deeper from there.
But I think it's great to haveoptions for people in both ways,
because there may be somepeople that are like okay, I've
done this, you know little kindof first exploration questioning
, and they might be ready to diga little bit deeper and I think
that resource will be superhelpful for them too.
Speaker 1 (20:12):
Yeah, totally Again, reframing is great, but like you
can't, you can't start with thereframing.
So two things.
First of all, you can't startwith the reframing.
You have to know what you'rereframing first.
So you have to take some timeto notice and gather the
information so you even havesomething to start with to
reframe.
And you know it can feel reallydaunting to be like, oh my God.
(20:34):
So like every time I noticesomething I have to go through
this whole thing of reframing.
Like that's too much at first.
So like just do one part firstand then you can build on it.
Bite size.
Practice number two get clearon.
And by get clear on I meannotice your food rules.
Speaker 2 (20:57):
I almost wish and I'll see in editing if I can
figure out how to do this.
I wonder if I could put a chomplike bite size chomp.
Speaker 1 (21:04):
I don't know if we have a sound clip for that or
not?
That would be really funny,yeah.
So chances are we can name ahandful of our food rules like
right off the top of our heads,but when we've spent an entire
lifetime in diet culture, mostof us have so many unspoken food
(21:24):
rules that we don't even knowwhat they all are anymore.
Yep, are anymore?
I mean, I've told this storylike seven gajillion times about
finding myself in the yogurtaisle of the grocery store like
years after starting thispractice, and being like wait,
why can't I have vanilla yogurt?
Oh shit, I can have vanillayogurt.
(21:46):
That's a weird food rule that Ididn't know I had.
So like you're not going toidentify every single one of
these in this, every single oneof your food rules in this
practice, certainly not thefirst time you do it, impossible
.
So just know that.
But you know there is a way tosort of dig a little deeper into
(22:08):
the things that don'tnecessarily come right off the
top of your head, and that is tonotice when you're saying no to
a food or when you're choosingone food over another.
Notice how you're talking aboutfood and ask yourself why.
So you know that might looklike.
So that might look like oh, Iwish I could eat that.
(22:31):
Okay, why can't you?
What's the rule?
I can't keep that in the house.
Okay, why, what's the rule?
I don't eat X.
Okay, why, why don't you eatthat?
Maybe you'd say like oh, x isbetter for me or is a better
(22:55):
choice than Y.
Sure, why is it better?
I should eat X?
Should is always something thatwe should pay attention to.
Why, why should you eat that?
And then also, you know, whenyou start to have noticed that
you have maybe some emotionsaround things that you're eating
, like I feel bad because I ateX, okay, why, why do you feel
(23:17):
bad about it?
Where is the guilt coming from?
Where is the shame coming from?
What is the rule we've broken?
And then, once you have somefood rules identified and again
jot them down, but once you'veidentified them, again come back
to where did you learn them?
That's such an important partof this process, kind of always,
(23:39):
because first of all, we'regoing to notice patterns and
that's going to give us somefeedback on like oh, maybe
that's something I need to shift, like, maybe that's a
relationship where I need to setboundaries, maybe that's a
newsletter I to shift.
Like, maybe that's arelationship where I need to set
boundaries.
Maybe that's a newsletter Ishould unsubscribe from.
(24:00):
Maybe that's you know somewherewhere I should maybe look for a
different provider, or you knowthings like that.
Not something that needs to bedone in this step, but
identifying the source of wherethese things are coming from is
going to give you informationthat will help later.
Are these rules for everyone, orare these just rules for you,
(24:21):
similar to the you know beliefsabout weight loss and weight
gain?
Do we feel the same way aboutthis for everyone, or is this
just something that applies toyou but everyone else is fine?
Or is this just something thatapplies to you but everyone else
is fine?
Again, do these rules alignwith your lived experience, with
your facts, with your values?
You don't have to go very farwith this one.
(24:41):
Just a yes or a no and again,like we don't have to do all the
reframes here yet, for rightnow we're just gathering the
information and then maybe, onceyou've identified some stuff
and especially if maybe you'repicking up on some themes around
(25:02):
like nutrition and stuff likethat explore some non-diet
education about food.
This does not have to be yournew obsession.
If it is fine, like okay, butit can just be like casual.
Personally, I am a huge fan ofthe nutrition for mortals
(25:23):
podcast.
For this.
I think we've mentioned thispodcast once before, and one of
the reasons I love it is becausea lot of intuitive eating
podcasts don't actually talkabout nutrition and food very
much, and so this one actuallydoes and can debunk some of the
food rules and food myths thatwe carry with us because of diet
(25:48):
culture.
And then, of course, there'slike tons of folks online for
this too, like tons of anti-dietdieticians that you can find on
Instagram and stuff, who loveto debunk food rules and food
myths.
So, you know, see who you canfind online.
Also, you know, be careful,make sure you're talking to your
(26:09):
.
Make sure it's a registereddietician.
You know, be careful, make sureyou're talking to your.
Make sure it's a registereddietitian, make sure it's
somebody who is not talkingabout weight loss and is really
focused on, like, anti diet,weight inclusive, nutrition and
health information.
Bite size Practice number threeNotice how you talk to yourself
.
Notice how you talk to yourself.
Speaker 2 (26:37):
Right, like both that when and the how of it is
important, and this works forboth food stuff and body stuff.
The when and the how.
I think that that I think aboutthat even like right now.
I feel like the wind issomething that we forget about
sometimes, because I knowthere's certain times of the
year, certain times of the month, for sure, that, like how we
speak to ourselves about ourbodies and our food and our
(27:01):
exercise, like all that sort ofstuff.
It is like a freaking rollercoaster, like it.
It just varies so often.
So I think we we talk a lot thehow, but I think that you
pointing out the when is like abiggie right there.
Speaker 1 (27:15):
Truly, it was so funny.
I want to say like recently Iwas getting ready to leave the
house and I caught a glimpse oflike my profile in the mirror
and I was like, oh, I look good.
And then I was like I crackedmyself up because I was like I
(27:37):
look exactly the same as I didlast week and the week before
and the week before that, but Iam ovulating right now, and so I
feel like just the, the bestthing in the world right now.
Give yourself like a week or twoand then that'll change exactly
.
But like that's the thing is.
It's like it's so interestingto see how the positive
(27:59):
self-talk is also cyclical, likeoh my gosh, it is.
It's one thing for me to like,like.
I know that, like the week ofbefore my period slash of my
period, I, my body, talk it.
Well, my body talk actuallyisn't doesn't change very much
because I'm very aware of it,but my feelings about my body
(28:22):
are not the greatest, as is truefor most of us.
Speaker 2 (28:26):
Yeah, and that sometimes that, like those
feelings could turn into bodytalk.
So I think that's something tobe like aware of too.
So that's that's important.
Speaker 1 (28:33):
Yeah, and it's just.
But it's funny to see how, likeeven the pot, even looking at
myself in the mirror andthinking good things about
myself, it was like, oh yeah,that's cyclical too, that like
our bodies, that like, forbetter or for worse, just don't
change that much from week toweek.
It's all just how we feel aboutit.
(28:55):
So, yeah, the when and the how,and again, like this is both
for food and body stuff, becauseit's you know, there also might
be certain times that we talkto ourselves harshly about what
we're eating, how much we'reeating stuff like that, and what
(29:18):
we want to notice again, notjust what we're saying to
ourselves.
We do want to pay attention tothat.
So, like, what narratives areshowing up?
Are there maybe repeats?
Are there certain narrativesthat show up more often than
others?
Are there patterns to that?
But also, when do they show up?
Again, are there patterns?
Is it cyclical?
Does that have to do with whereyou are in your menstrual cycle
?
Is it stress related?
(29:40):
Do you certain narratives comeup more often when you're
stressed out?
What's the context of thesethings, you know?
Is it like oh well, when I'm inpublic, when I'm around new
people, certain narratives showup, as opposed to when I'm
around people that I'm morecomfortable with and stuff like
that, like just all of this, thecontext of all of these things
(30:02):
matters a whole lot.
And so, again, the when and thewhat, and then, once you've
identified, again, jot them down.
Once you've identified them,where did you learn them?
Is this something you heardyour mom say while you were
growing up?
Is this something you heard onTV growing up?
(30:24):
Is this something you picked upalong the way because of past
diets or past exercise programsor things like that?
Once again, does this alignwith your lived experience, the
facts that you know and yourvalues?
Again, this is still more aboutnoticing than reframing.
(30:47):
But also, if you have thecapacity, once you've identified
this stuff, the thing to reallyask yourself is would you talk
to literally anyone you caredabout this way and, if not, what
would you say to them?
Instead, if they came to youfeeling the way that you're
(31:10):
feeling, what would you say tothem If you overheard them say
to themselves or somebody elsesay to them the thing that
you're saying to yourself inyour head, what would you say to
like, contradict that, to setit straight To you know, disrupt
(31:33):
the conversation to protectthem essentially.
So that's number three.
Number four start learning tolisten to your body, and I
phrase that very specifically tomake it really clear that this
(31:58):
is a first step in a much longerprocess, because listening to
your body is not a switchy flip.
Most of us have beendisconnected from our bodies for
years because of diet culture,because of dieting, because of
grueling workouts, all kinds ofstuff.
(32:18):
Some of us have beendisconnected from our bodies
through other things, liketrauma perhaps, and if that's
the case, reconnecting mightfeel not just hard but
triggering.
And so, if that's you, thiswork might be something that you
want to do with a licensedmental health professional, as
opposed to just diving into onyour own as like a bite-sized
(32:42):
starting goal.
It's not going to be abite-sized starting goal for
everybody.
This also might be especiallyhard for neurodivergent folks or
folks who are on certainmedications.
Something to keep in mind andall of this to say this is hard
for a lot of reasons and you arenot doing anything wrong if
(33:03):
this practice doesn't work foryou.
Trust your instincts, trustyour responses, like if you're
thinking about these different,you know bite-sized practices
and this one makes your wholebody tense up.
Maybe this is not a great oneto take on on your own.
Maybe this is something thatyou want to seek support for.
Jump right in to hunger andfullness cues when you're
(33:35):
relearning how to listen to yourbody, because those things tend
to have a lot of narrativesattached to them, especially
early in this process, and thatcan just completely get in the
way of being able to likeactually connect to what's
physically happening in yourbody.
So we want to start to rebuildthat connection to our bodies in
a more neutral way.
(33:55):
That's not necessarily aboutfood and eating, and so there's
a couple of things we can do.
The first is just body scans.
We're like literally justperiodically, sitting quietly
and checking in with our bodiesfrom head to toe, or vice versa.
Honestly, I tend to like toactually work from the bottom up
(34:16):
, like start with my toes andwork up, but whatever and just I
mean notice what feels sore,what feels stiff, what feels
achy, are some parts warm, aresome parts cold, are you itchy,
are you fidgety, are you relaxed, are you tense, like these are
all physical sensations that wecan start to notice in different
(34:38):
parts of our bodies.
And so just periodically doing abody scan it doesn't have to be
anything formal.
You're not tracking anything,you're not writing it down, you
don't have to like, it's none ofthat.
It's just a practice of, everyonce in a while, taking a moment
and just trying to like, tuneinto the physical sensations in
(34:58):
your body.
Another thing that we can do,that we can kind of add to that
a little bit, is noticing wherein your body you feel cues, like
having to pee, like being tired, like do you just feel tired in
(35:21):
your eyelids, or do you feeltired in your muscles, in your
back, in your neck, like, arethere parts of your body that
feel tired beyond just youreyeballs?
Does that change when you aremore tired or less tired, like
when you're very tired, does itfeel one way, and when you're
just a little bit tired it feelsa different way.
Ditto for having to pee.
(35:43):
When you super duper have topee, does it feel different from
when you have to pee just alittle?
Speaker 2 (35:48):
Yes.
Yes, I like that, though CauseI think I mean mean stuff like
that are feelings that we'renormally used to having, like we
have these sensations and urgesand things like that, and these
are things that we recognizebecause they've happened to us
for our whole lives and hungerhas too but we've suppressed
(36:09):
those hunger feelings for solong.
So taking something that wehaven't maybe suppressed as long
and using that to apply it tohunger and fullness and whatever
else is, I love that.
Speaker 1 (36:21):
Absolutely, and so like tiredness and having to pee
are two really like easy ones,a little more advanced, but also
helpful anxiety when do youfeel anxiety in your body?
But also helpful anxiety whendo you feel anxiety in your body
.
Stress when do you feel stressin your body, just sort of
adding on to the sensations thatyou can start to notice.
(36:42):
And again, physical sensations,so like when you feel anxious,
you might feel like you've likeit might feel like noisy in your
head or something like that,but that's not a physical
sensation.
Like noisy in your head orsomething like that, but that's
not a physical sensation.
Heart racing, that's a physicalsensation.
Butterflies in your stomach,that's a physical sensation.
And so noticing where in yourbody you feel these things and
(37:06):
then kind of lastly, you cansort of add another layer to
these things with somethingthat's called the universal
attunement question, wherebasically you do a body scan and
then you assess whether yourbody feels pleasant, unpleasant
or neutral and I alwaysencourage people to feel free to
(37:27):
pick your own words.
If those don't really likeresonate with you, that's
totally fine.
And what I love about thisadded layer is that it can help
us start to tease out physicalsensations from narratives, so
like, in addition to starting tohone the ability to connect, so
(37:50):
like, sense those physicalsensations, it also helps us
start to tease out, like what'sa physical sensation and what's
in my head, like what is a storyabout?
The physical sensation I alwayslove to use, like the example
of, like you've just done areally intense workout and your
(38:14):
first instinct might be to say,like, oh, I feel really good
Because you have the sense ofaccomplishment, you feel like
you've worked really hard, youfeel like you did something that
was good for you, and like allof those things.
But if you were answering justfrom the sense of what's
happening in your body, likejust from the physical
(38:35):
sensations, maybe your kneefeels a little sore, maybe your
lungs are burning a little bit,maybe you've got jello arms,
like maybe you've got a littlebit of a headache.
Maybe physically the sensationsaren't as good as the narrative
(38:56):
in your head tells you you feel, and so this is an opportunity
to start to tease those out alittle bit and then eventually
you can build on these skills.
You can start adding in hungercues, like where you feel them
in your body.
If you don't feel themregularly, you can start using
(39:17):
body scans to like check inperiodically and see if, when,
where, you might feel them.
But there is no rush to get tothat point.
You want to stay with thisother, more neutral stuff long
enough to get really comfortablewith it and like really clear
on what we mean by physicalsensations.
(39:38):
Bite size, practice number five,our last one for today, is both
and statements.
So getting out of binarythinking is a really big part of
intuitive eating and anti-dietwork for like a lot of reasons,
(39:58):
and this can be a way to startincorporating that where, like,
we kind of have to hold twothings at the same time.
It's also a really great way todeal with the cognitive
dissonance that tends to come upabout like what we believe
versus what we feel initially,and it's a way to do that even
before you start to really diginto like full reframes.
(40:19):
So the first part of the bothand statement is acknowledging
the discomfort that you'refeeling.
So like name it.
Like name what you're feeling.
Are you uncomfortable in yourbody, are you anxious about food
, are you sad or angry aboutbody changes and so forth.
We've talked about this before.
(40:40):
We really want to make surethat we're not trying to like
bypass all the negative feelingsthat might happen here.
It is not stupid to feel thatway, which is something that I
hear people say all the time.
It's so stupid that I feel badabout this.
No, it's not stupid that youfeel bad about that.
It's super valid that you feelbad about it and we want to
(41:01):
honor that and we want to namethat.
We don't want to pretend thatthis work like just feels great
and it's all sunshine andrainbows and we're just going to
blast by the negative feelingsand pretend they're not
happening.
Again.
It's that beach ball analogythat we've talked about a
million times.
From Brie Campos Like you canonly hold that beach ball
underwater for so long, thesecond you let it go, it's going
(41:22):
to pop right back up and itmight splash you in the face.
It might hit you in the face.
It's just not.
We don't need to hold the beachball underwater.
So the first thing is name thediscomfort.
Then we add an and statementthat aligns with our lived
experience, the facts that weknow our values better than
(41:44):
whatever the narrative that's inour head does.
So that might look like I feelsad that I had to buy a larger
size and I know that my bodydeserves to be comfortable, or,
(42:07):
and I know that clothing sizesare bullshit, or, and I know
that clothing is a human rightand we should all have access to
it in different sizes.
It might look like I feelanxious about eating this bagel,
and I know that I deserve totake pleasure in food, and I
know that carbs are the body'spreferred energy source, and I
(42:29):
know that there's no such thingas good food and bad food.
Like.
These are all ways that.
These are examples, not scripts.
Like always find your own thingthat makes sense and try out
different things, right, like.
So some people find that it'sreally helpful to like tailor
the both and statement to thenarrative.
So, like, for each narrativethere's a both and statement
(42:50):
that's really really specific tothe narrative, but for a lot of
people, that's just too much toremember or to come up with in
the moment or whatever.
So it's also okay to come upwith one both and statement
that's kind of universal todifferent situations.
Make it up at a time when youare not stressing about things,
(43:11):
when, like, you have a clearhead and you can think about it
and use it for every one ofthese situations.
And you know, maybe that's like.
This feels hard right now, andI know that all foods fit.
This feels hard right now and Iknow my body deserves respect
and it can be that simple.
That simple and it bothacknowledges the feelings that
(43:38):
are coming up and holds thetruth of what you actually
believe and know to be true,even if it doesn't feel that way
in the moment.
Speaker 2 (43:43):
Yeah, I like that.
I recently we talk about bothand a lot on this podcast.
But I recently was talking toone of my personal training
clients who is of the babyboomer generation and she's so
cute, like she'll come in andsay stuff and kind of like
self-correct just some of thethings that she says, and she
was like am I, am I speakingmillennial?
Speak to you, because my kidsalways like make fun of me for
(44:06):
the things that I say, so I haveto correct myself and speak
like a millennial to them.
And she was telling me theother day she was like the both
and is such a millennial thingto do.
So I feel like us millennials,if we can both and other
situations, we can both, andlike food and body situations
too absolutely both and is ahugely millennial deal.
Speaker 1 (44:27):
But it's also like, honestly, it's that, it's binary
thinking, it's that like soit's not like, yes, it's
millennial, it's also, it's alsotherapy speak, which is a very
millennial thing exactly it'sall of that stuff and it's
because, like, we spend so muchof our lives and past
(44:48):
generations have spent so muchtime just being so stuck in the
either or and like that it hasto be one thing or the other and
only one thing.
Like it's black and white, onlyone thing can be true, and like
the reality is, most of thetime, more than one thing is
true.
And like the world would justbe such a better place if we all
(45:13):
could acknowledge that.
These are all.
You know.
These are five little likebite-sized practices.
Of course, there are a ton ofother ways to practice and apply
intuitive eating in real lifetoo.
So this list is far fromcomprehensive.
You know, you can practiceadvocating for yourself and for
(45:34):
other people.
You can practice shutting downdiet, talk with friends.
You can practice settingboundaries.
You can practice eating foodsthat were previously off limits.
Like there's so many options tolike how you can apply this
stuff to your own life.
So if you are doing other stuff,great, do not feel like these
are prescriptive, that thesehave to be the only things that
(45:55):
you practice.
Not even in the slightest.
Like absolutely not Whateverfeels good for you to be doing
actively applying to your life.
Do it, that's great, fantastic,and each of the practices that
we've talked about here is goingto really help lay the
foundation for intuitive eatingprinciples, and anything else
(46:19):
that you do is going to build onthose skills and those
practices and like the skillsthat these practices help
cultivate.
So, yeah, do your own thing,pick one of these, do both, both
, but either way, the theapplication is the biggest thing
, um, and we really hope thatthis was helpful for those of
(46:42):
you trying to take intuitiveeating out of the book and into
your lives oh, that was a greatfinishing line.
Every once in a while just likea slogan happens in my head and.
I'm like, let's use that.
I like it.
I also just want to say againthat, while we've talked a lot
(47:03):
in the past two episodes abouthow to do this stuff on your own
, if you do want to get somesupport in this work, I do have
some options for you.
So I do still have one-to-oneintuitive eating and anti-diet
coaching spots available, andthat comes in packages of six,
nine or 12 months.
I offer payment plans and otheraccessible pricing options, and
(47:25):
those packages include weeklyZoom calls, voxer messaging,
access between calls, copies ofthe intuitive eating workbook
and the your Body Is Not AnApology workbook, and you can
get all of the information aboutcoaching and you can submit
your application on my website,happyshapesco, under the work
with me tab.
In that area, you're also goingto find information about
(47:47):
mindset reset calls, which arelike individual pay what you can
.
Coaching calls, which are likeindividual pay what you can.
Coaching calls, where you cantalk with me about specific
sticking points without along-term coaching commitment.
And then, lastly, again in thatwork with me tab, you will find
information about my Nourishand Bloom 40-week group coaching
(48:10):
program.
That includes weekly writtencontent, monthly group calls,
monthly journaling prompts andan online community space.
I am currently trying to decideif I'm going to run a new
cohort of that group in the fall, and the way I'm trying to
gauge interest is by seeing ifpeople sign up for the waitlist.
(48:30):
So if you have any interest inthat whatsoever, there is no
obligation for signing up to thewaitlist, but it will let me
know that people actually wantto join and then that cohort
will exist.
So again, all of that ishappyshapesco under the work
with me tab.
Sadie, what's satisfying foryou right now?
Speaker 2 (48:58):
What is satisfying for me right now are video games
.
Like my kid has a switch and soof course I never really get to
like play it that much becausehe's the one that's playing it.
But whenever he goes to bed,like every night, right when he
goes to bed, trey and I have ouruh, our video game date night.
When he goes to bed, trey and Ihave our uh, our video game
date night so we have to kind ofsneak and play it, because
sometimes if he hears us playing, he's like I want to get up, I
(49:20):
want to play, of course, butyeah, we've, we've been, uh,
we've been gaming at night.
It's been fun, like it's justbeen something different to do
than just sit there and scrollon my phone forever.
So it's, it's been fun wehaven't played games in forever.
Like I mean, he still playsvideo games sometimes, but I
like I haven't played.
We had a wee like, yeah, 10, 15years ago.
But it's been fun to toreincorporate video games into
(49:43):
my life that's awesome.
Speaker 1 (49:45):
What kind of games have you been playing?
Speaker 2 (49:46):
oh, I've mostly mostly just old games, because
we have like one of those whereyou can play mostly dr mario,
like stuff like that.
Speaker 1 (49:54):
Dr Mario is one of my all-time favorite games in the
entire world.
We also have a Switch and likethat is one of the few games
that I will actually play on it.
Also and I'm telling you thislive on the podcast because I
feel like everybody should knowabout it Switch has a game
called vampire survivors.
That is the most likemeditative, like just chill and
(50:18):
like weirdly satisfying gameever yes highly recommend well,
if you like dr mario, have youever played wario's woods?
Speaker 2 (50:29):
no, it's very similar to dr mar.
It's like a puzzle, kind ofmatch the monster to the bomb,
whatever.
But if it's on like whatever,whatever subscription thing that
Dr Mario is on, wario's Woodsis on that.
If you like Dr Mario, you'lllike Wario's Woods.
Very exciting and I'mdefinitely going to check it out
(50:51):
.
Speaker 1 (50:53):
What's satisfying for you right now?
Okay, so this is super weird,but it is unbelievably
satisfying for me.
So, like for the past year, Ihave had the itchiest inner ears
.
Speaker 2 (51:07):
Like I just gosh me too.
Speaker 1 (51:10):
Okay, this is.
This is why.
This is why I wanted to talkabout this again like live on
the podcast, because I can't bethe only one.
So the other day I was justscrolling on instagram and
somebody like I got like asuggested post and it was this
like menopause coach person andshe was talking about itchy ears
(51:33):
as a perimenopause symptom.
Speaker 2 (51:36):
And I was like wait what?
Speaker 1 (51:39):
And I Googled it and it's totally a thing.
And this has not fixed my itchyears at all, but just knowing
that that's what's going on islike so satisfying to just know,
because I've been.
I've been like driving myselfbonkers about it.
I'm like why is this happening?
(52:01):
Like what is wrong with my ears?
Is it my haircut?
Do I need to get a differenthaircut?
Like I could not figure outwhat was happening and then I
just happened to have this likesuggested post pop up in my
Instagram feed that just likeshown a light on this issue
that's been making me sofrustrated for like a year.
Speaker 2 (52:24):
Oh my gosh.
Well, this is totallynon-medical advice because I am
not a medical professional.
But they make this ear oil andit's like I don't even know
what's in it.
But you can look it up likeonline, and at drugstores they
have it and it helps a littlebit.
Like you, you drop it in justkind of like eardrops or
whatever, um, and it kind ofsoothes the.
It doesn't last forever, but itdoes soothe it and you let it
(52:47):
like run out like regulareardrops too.
Speaker 1 (52:49):
But yeah, look up ear oil.
I am totally, and that alsototally makes sense, because
when I googled it it turns out Ithink it's the decrease in
estrogen like thins themembranes and that dry, makes
the skin dry out, basically, um,and so ear oil to like
re-moisturize the skin totallymakes sense as a solution yeah,
(53:11):
they say you can do like oliveoil and stuff like that too, but
I just bought the stuff at thedrugstore.
I feel like I would feel weirdabout putting olive oil in my
ears, Like why?
Speaker 2 (53:21):
why would I feel weird about?
Speaker 1 (53:22):
that, but I absolutely would.
That's a hot tip.
Thank you for that.
Speaker 2 (53:28):
Well, if you enjoyed this episode, be sure to leave
us a rating and review on Applepodcasts or Spotify, and you can
find us on Instagram atsatisfaction factor pod.
Speaker 1 (53:39):
That's it for us this week.
We'll catch you next week.
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