All Episodes

August 21, 2024 53 mins

If you've ever felt like the intuitive eating framework just doesn't resonate with you as it's presented in the books, then this episode is for you! This week, we're offering some different perspectives and ways to practice each principle that you might not find in the book, and that we’ve found through years of practicing on our own and working with clients. These hot tips and hot takes might be just what you need if you've been feeling stuck or like something's missing from your practice.

We're talking about:

  • Why it's so important to keep coming back to work on rejecting the diet mentality  & unpacking our fears about fatness alongside each of the other principles
  • How to make honoring our hunger feel less like a pass/fail test
  • What we should really be focusing on when we're working on feeling fullness
  • Why emotional eating might actually be helping us
  • The importance of doing this work on both a personal level and an interpersonal level
  • And one way that many of us accidentally turn the intuitive eating framework into another set of food & exercise rules

And if you 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

Mark as Played
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.

Speaker 2 (00:25):
I'm Sadie Simpson, a group fitness instructor and
personal trainer.
Before we dig into this week'sepisode, just a reminder that if
you'd like to support the show,we have merch.
We have a handful of designs onTeePublic that can be printed
as stickers, t-shirts,sweatshirts, mugs, tote bags and
whatever else you like.
T-shirts and sweatshirts comeinto sizes up to 5X and you can
check that out at the link inour show notes.

Speaker 1 (00:49):
Also a reminder that if you're looking for some
support in your intuitive eatingand anti-diet work, I've got
availability for all of mycoaching options.
I have spots available forone-to-one intuitive eating and
anti-diet coaching.
I do that coaching in packagesof six, nine or 12 months and I
offer payment plans and otheraccessible pricing options.

(01:09):
Those packages include weeklyZoom calls, voxer messaging,
access between calls and copiesof the intuitive eating workbook
and the your Body Is Not AnApology workbook.
You can get all the informationabout coaching and submit your
application at happyshapescoslash coaching.
And if a long-term one-to-onecoaching relationship isn't for

(01:31):
you, I've got a couple otheroptions for you.
I offer one-off pay-what-you-cancoaching calls called Mindset
Reset Calls.
Those are individual hour-longcalls to discuss specific
sticking points without along-term coaching commitment,
and you can get informationabout that and sign up for a
call at happyshapesco slashmindset reset.

(01:53):
And then, lastly, I amcurrently trying to gauge
interest for a fall cohort of mygroup coaching program Nourish
and Bloom.
That's a 40-week group program.
Coaching program Nourish andBloom that's a 40-week group
program including weekly writtencontent, monthly group calls,
monthly journaling prompts andan online community space.
You can get all the informationabout that at happyshapesco

(02:16):
slash nourishandbloomwaitlistand if you're at all interested,
I do recommend that you get onthe waitlist, because that's how
I'm going to know if there'senough interest to run a fall
cohort of that program.

Speaker 2 (02:27):
Yes, that's the whole point of wait lists to gauge
interest and to see what you gotout there and who's interested.

Speaker 1 (02:34):
Absolutely.
So you can get all theinformation about all of those
options on my website,happyshapesco, and those links
will also be in our show notes.
Okay, so this week we are goingto work our way through the 10
intuitive eating principles andoffer some hot takes and hot
tips about each of them.

(02:54):
I saw some of them don't feellike hot takes they more.
They feel more like just likegood tips for navigating the
practices.
So I'm kind of I've kind ofgone back and forth between hot
takes and hot tips.
I mean, I like both.
You can the practices.
So I'm kind of I've kind ofgone back and forth between hot
takes and hot tips.

Speaker 2 (03:07):
I mean, I like both, you can have both.
Right, yeah, hot takes and hottips.

Speaker 1 (03:11):
It's a little bit of both, but basically it's just
some different perspectives orways to practice each of the
principles that you might notfind in the book and that we've
realized through years of ourown practices and of working
with clients.
We've talked before about howintuitive eating like as written

(03:31):
might not fit everyone's needs,and I think some of the things
we're going to talk about todaymight help if you're feeling
like something's missing or ifyou're feeling a little stuck.
We are not going to do a deepdive definition of each
principle in this episode Likewe'll do a little refresher as

(03:52):
we talk about each one of them,but if you want to revisit the
principles in depth, Idefinitely recommend checking
out our intuitive eating deepdive series, which is episodes
six through 14 of the podcast.

Speaker 2 (04:07):
Great reminder.
Those are some good episodesand they really go into detail
of all this stuff.

Speaker 1 (04:12):
They were.
Those are some of my favoriteepisodes, and it's also like
it's so nice to be able to justrefer people to them because
they're just like, they're justa good resource to have on hand
when you need a refresher aboutwhat we're doing here.
Yep, okay.
So principle number one rejectthe diet mentality.
So a little refresher.

(04:32):
What it is.
It's essentially the foundationfor all the other principles.
It is first and foremost aboutgiving up on the practice of
dieting, and that includes anypractice with the goal of
intentional weight loss orweight maintenance, because both
of these things are forms ofweight control and body control.
So you know, this is theprinciple where we explore the

(04:56):
science of why dieting doesn'twork and how it causes harm, and
then we also, in order to sortof bridge that gap between the
intellectual and, like, thelived experience, we also look
at how that science is reflectedin our own personal dieting
experiences.
And then we do a lot of workalso on like grieving the loss

(05:19):
of our weight loss hopes anddreams, all the things that
dieting and promised it wouldbring us, that like it actually
never really did.

Speaker 2 (05:29):
Yeah, that grieving the loss of weight loss, hopes
and dreams, that's a hard one.
I mean I know this is a topicthat comes and goes on this
podcast a lot, but like evenjust hearing you say weight loss
, hopes and dreams, like itreally weight loss hopes and
dreams, like it really it issuch a big part of our lives for

(05:50):
so long to kind of give up onit, it just feels weird
sometimes yeah, absolutely, andyou know it's, it's hopes and
dreams, but it's also likeprivilege and social capital and
access, and like there's a lotto grieve here and like
obviously you don't do it all inthis one principle, but like
it's, this is where we startuncovering that stuff and doing

(06:11):
that work.

Speaker 1 (06:13):
Okay, so this?
I would say that these are morehot tips than hot takes.
I don't know, the second partmight be more of a hot take, but
the first one is that thisprinciple cannot just be about
weight loss and dieting.
You know we've talked aboutthis a million times before.
But if we are not looking atthe way diet culture upholds and

(06:34):
is rooted in systems ofanti-fatness, white supremacy,
colonialism, ableism, healthism,the patriarchy, gender norms,
capitalism, just all of the ismsthen we're just not really
going to get very far with thiswork.
The science and like theself-affirmations only take us

(06:55):
so far.
If we want to really ridourselves of body shame, if we
want to really reject the dietmentality, we have to do the
really uncomfortable work oflooking at the roots of the
system, noticing how we'veparticipated in it, noticing how
we've internalized it.
That's going to make it muchdeeper and much more sustainable

(07:19):
for ourselves in the long termand it's also going to do the
most in terms of societal impactand like true dismantling of
these systems.
So, like it can't just be aboutdiets don't work like, it has
to go deeper than that.
And then the second thing andagain I don't know if this is a

(07:40):
hot tip.
I think it's like a borderlinehot take Whenever you're feeling
stuck in one of the otherprinciples, there's a really
good chance that you need tocome back here to this principle
for a minute, because it isvery likely that some aspect of
diet culture or the diet mindsetis what's tripping you up with
whatever other principle you'reworking on Now.

(08:02):
That doesn't mean you have tostop working on the other
principle and start over,Because in practice, like the
principle of rejecting the dietmentality is really part of
every other principle as well.
So this really just means thatwe have to take a minute to like
actively incorporate thisprinciple into whatever work

(08:24):
we're doing and like consciouslyask ourselves, like what is the
diet culture narrative that'sstanding in my way?
And when I say that, I'm usingdiet culture as a broad
descriptor here, because maybeit's actually ableism, maybe
it's actually healthism orgender norms or something like

(08:44):
that.
But once you identify it, thenyou're going to know what you
need to work on alongside theother principle you're working
on.

Speaker 2 (08:54):
I think that's a little bit of a hot take and a
hot tip.
I think it kind of toasts theline of both.

Speaker 1 (09:00):
Yeah, it's like a thing nobody tells you about
practicing a two-minute meetingYep.
Okay.
Principle number two is honoryour hunger.
And again, brief refresherdefinition.
This principle, like at itsmost basic, is about learning to
recognize and honor our hungercues so that we can keep

(09:21):
ourselves adequately fed.
So this is the principle wherewe learn to listen to our bodies
, which is not a like switch weflip.
There's always a learning curve.
We learn what hunger feels likeand we practice eating when
we're hungry.
Okay, so I think this is a, thisis a hot tip with a hot take

(09:46):
like baked into it.
The most important part of thisprinciple is not figuring out
exactly the right way to honorour hunger, it's overcoming the
fear of hunger and the beliefthat hunger is a problem.
So something I hear a lot isI'm not sure if I'm actually

(10:08):
hungry, so I'm not sure if Ishould eat, and so here's the
hot take part of it, especiallyin the beginning.
If you think you might behungry, but you're not sure, eat
every single time, as long asthat's accessible.
If you, if you even think youmight be hungry, eat, and I say

(10:32):
especially in the beginning, butlike maybe always yeah, yeah,
it's like that thing.

Speaker 2 (10:38):
Like I mean, I know there's controversy here from a
pelvic floor standpoint, butlike if you're leaving the house
and you even think you mightneed to go to the bathroom, go
ahead and go, because you mightnot know where you can find a
bathroom.
Like it's kind of similar likebodily cues of like okay,
there's a little inkling I mightneed to pee.

(10:59):
Probably should do it becauseit might not get to go in the
next three hours or whatever.

Speaker 1 (11:04):
Yeah, that's like that's definitely similar and
like, as far as the food thinggoes, there's like there's a lot
of reasons why if you thinkyou're hungry you should just
eat.
But like the main two are one,thinking about food as a hunger
cue.
So there's a really good chancethat if you are thinking you're

(11:27):
hungry, you are and you justhaven't recognized that and
acknowledged it and validated itas a hunger cue yet.
The second is so what if you'renot hungry and you eat anyway?
So what if you're were wrongand you ate when you weren't

(12:06):
hungry?
Like there's obviously a dietculture narrative there that's
worth spending some timeunpacking and in the meantime,
eat.
And then the second hot tip isif you never think you're hungry
, set timers and make sure youeat anyway.
That's still intuitive eating.

(12:27):
Some of us are never going tobe able to rely purely on our
hunger cues and most of us willat some point in our lives, go
through periods when our hungercues are unreliable because of
stress, grief, because of heat,because of illness, because of
altitude I've learned recentlyhas like a pretty significant

(12:48):
effect on like muting hungercues, and that's just a few
reasons.
You still need food and ifyou're a temporary lack of
hunger cue person versus a nevercan sense hunger cues person.
Not only do you still need food, you still need as much food as

(13:09):
you needed before the stressfulperiod or whatever is going on.
That's muting your hunger cues.
And because you can't feelthose hunger cues, even if
you're setting timers likethat's not your usual way of
relating to food, like that'snot your usual way of relating
to food so you're probably goingto end up eating less than you

(13:32):
normally would during thatperiod of time, which means
you're going to be extra hungryfor a little while.
When you do get your hungercues back and that is a good
thing that needs to be honoredjust as much as any other hunger
cue Like that's all cue, that'sall normal, that's all your
body doing what it's supposed todo, it's nuanced.
But yeah, basically, when indoubt, eat, eat If you right,

(14:00):
like that's, that's it Just whenin doubt, eat, okay.
Principle three is make peacewith food.
What it is is unconditionalpermission to eat, unconditional
permission with food, where wedo a lot of work around

(14:24):
recognizing that diet culturehas kind of brainwashed us into
thinking that we need an outsidesource to keep us in line
around food and that if we don'thave that, then like health
catastrophe, endless weight gainjust you know all the fear
mongering basically.
So you know we do the work herearound realizing that our food
rules are what's driving ourfood rebellion, about learning

(14:45):
to let go of those rules, and wedo a lot of practicing eating
our off-limits foods so that wecan learn that we actually can
be trusted with them.
Kind of a side note in practiceI usually do this as principle
four instead of principle threewith people, but it actually is
principle three, okay.

(15:07):
So again, I think this is theseare mostly.
These are like lukewarm takesbut hot tips.
So first, you actually are goingto eat a lot when you first
start giving yourselfunconditional permission to eat
and it is going to feel a lotwhen you first start giving
yourself unconditionalpermission to eat and it is
going to feel like it reaffirmsall of your fears about needing

(15:29):
rules for control.
But what we really need duringthis principle is not more
control, it's time and it's selfcompassion and it's a
willingness to unpack ourinternalized anti-fatness.
So you know, mostly again it'sabout remembering that rejecting
the diet mentality has to be apart of every single principle.

(15:52):
The other thing is that it'sokay if you're afraid of weight
gain at first.
There is a really good chancethat by the time you get to this
principle, you might havealready gained some weight just
from no longer suppressing yourappetite and ignoring your

(16:12):
hunger cues, and that can makethe idea of allowing yourself
unconditional permission evenmore scary.
And, yes, you might gain moreweight while you practice this
principle, which might make ithard to give this principle all
the time it might actually take.
But we're never going toactually be able to let go of

(16:33):
all of our rules andrestrictions if we don't work to
let go of our fear of weightgain and like, okay, maybe this
is the hot take part.
To me, this work is actuallywhat this principle is all about
.
It doesn't matter if you evereat the ice cream, as long as
you know that it would be okayif you did, no matter what your

(16:56):
body looked like.

Speaker 2 (16:58):
Yep.

Speaker 1 (17:09):
Yep, and just kind of as a helpful tip alongside this
, for a deep dive into unpackingthe desire for weight loss, I
would recommend checking outepisode 55.
What if I still want to loseweight?
And episode 80.
What if weight loss couldactually help your situation?

Speaker 2 (17:20):
Yep, those are two of our most popular episodes, and
that is for a good reason.
They're really really good.
So if you haven't had a chanceto listen to them, or if it's
been a while and you need arefresher, those are good ones
to go back to.

Speaker 1 (17:34):
Yeah, and honestly, like the fact that those are two
of our most popular episodesshould also tell you that this
is such a normal thing to feeland a normal thing to have to
navigate as you go through thisprocess, so like you're not
doing anything wrong by havingthose fears and struggling with
those questions.
Yeah, okay.

(17:57):
Principle four is challenge thefood police.
So what it is is all aboutletting go of value judgments
about food.
So, again, this is theprinciple where we learn that,
while some foods are morenutritionally dense than others,
and some foods are more energydense than others, neither of
those things is inherently goodor bad.

(18:18):
And we do a lot of work aroundbuilding awareness of how diet
culture moralizes food, howwe've internalized that thinking
and how it's interfered withour autonomous decisions around
food.
Okay, so this one's purely ahot tip.
It is like not even a slightlylukewarm take, but we have to

(18:41):
address the external food policein this principle too, which
means setting boundaries withpeople in our lives about food
and diet talk.
So, yes, this principle isabout doing the internal work to
let go of narratives and tofind powerful reframes, but that
only goes so far if we allowourselves to be constantly

(19:03):
saturated in other people'svalue and moral judgments about
food and bodies.
So doing this work helps buildresilience to diet culture, but
it's not an impenetrable forcefield.
We still need to have safepeople and safe spaces where we
don't constantly have to befighting off diet culture

(19:24):
narratives and, since intuitiveeating is really about
recognizing and meeting ourneeds, learning to set
boundaries that help us meet ourneed for safety and for peace
is very much like in thewheelhouse of this principle
Again, like not really a hottake at all, but definitely an

(19:48):
important tip for navigatingthat principle.
So our hot tip is that healthismcan show up really, really
strongly here, very much in thesame way that it often shows up
when we talk about unconditionalpermission to eat, because diet
culture and healthism tell usthat if we're eating for

(20:09):
pleasure, then we're definitelyall we're eating is like super
energy dense food.
You know, within diet culture,pleasure is supposed to be
reserved for cheat days orspecial occasions and we have to
earn it through deprivation,and so it can be scary to let go

(20:32):
of that and just eat foods thatgive us pleasure.
It's that whole, you see, inall kinds of things in pop
culture about.
Oh, it must be good for youbecause it tastes bad or
something like that, right?
Or if it's good for you, thenit must taste bad, but like and

(20:53):
here's the lukewarm take.
It's not exactly a hot take,but it's not.
It's not nothing.
Food that tastes good is goodfor us.
Yeah, yeah, I think that's agood take Right Food that
nourishes us physically,mentally, socially, culturally
and emotionally is good for us,and the only reason we think

(21:15):
otherwise is because ofinternalized anti-fatness.
So again, we have to, likeintentionally incorporate some
of principle one here andexplore that fear of weight gain
and a lot of our beliefs aboutweight and health.
And then the other thing inthis principle is that, like a

(21:36):
lot of times, we have to exploreour relationship to pleasure
more broadly, like not justrelated to food.
Like, are we denying ourselvespleasure in other areas?
Do we see ourselves as worthyof experiencing pleasure?
Is our pleasure a priority orsomething that we see as
secondary to meeting otherpeople's needs or to meeting

(21:56):
outside expectations?
Like, just how does pleasurefactor into our lives generally?
And like, if we don't deserveor aren't worthy of experiencing
pleasure, who is?
These are like very bigquestions and often actually
have to be a part of thisprinciple.

(22:17):
Okay, principle six is feel yourfullness, which is all about
getting in touch with ourfullness cues and learning what
it means to find, learning whatit means to be comfortable and
satisfied.
So when we talk about fullnesswithin intuitive eating, we're
talking about a comfortable andsatisfied fullness, satisfied

(22:46):
fullness, and that can take awhile to figure out for
ourselves, because it's going tomean something different for
everybody.
Like there's no prescriptiveanswer of like how full is the
right amount of fullness foreach person.
So that's primarily what thisprinciple is about.
Okay, so I think this oneactually is a hot take, because
I feel like I don't ever hearpeople talking about this.
Feeling fullness is actually akey part of honoring our hunger.

(23:13):
So this principle is not aboutmaking sure we don't eat too
much.
It's actually about making surethat we're eating enough every
time we eat.
Like we should be eating tofullness every time we eat, not
to like 80% full, but to 100%full every time.

(23:35):
That's how we know that we'reactually honoring our hunger and
not just managing it, not justlike quieting it, but like
actually honoring it.
And like you know, nothing'sblack and white.
So obviously there areexceptions.
For instance, like you're goingto cook dinner but you're super

(23:56):
hungry and need a snack beforeit, like just to tide you over
until dinner.
Okay, maybe you don't eat to100% fullness while you're
cooking dinner, fine, like, butthose are the exceptions.
Like, 99% of the time, youshould be eating to 100%
fullness.
That sounded like thatanchorman quote 60% of the time.

(24:19):
It works every time, but Istand by it, okay.
Secondly and this is also a hottake we are never going to
completely eliminate eating pastfullness.
In fact, I would say that if wenever eat past fullness, we're

(24:45):
probably restricting.
Yeah, eating past fullness isjust part of the human
experience.
Sometimes it's accidental,right Like we just we missed the
mark because we were distractedor we just miscalculated and we
ended up more full than wewanted to be.
Sometimes it's intentionalwe're eating something we really

(25:06):
enjoyed, we're eating somethingthat we don't usually have
access to, and we just make thechoice to continue eating it,
even after we know we'retechnically full.
The important thing is thatboth of those scenarios are
actually fine.
The first is just, it's alearning experience, it's fine

(25:27):
and the second is an exercise ofautonomy, and both of those
things are equally valuable inan intuitive eating framework
like directly work with folksthrough the intuitive eating
framework.

Speaker 2 (25:46):
However, I can very much remember, like when I was
doing more of this, this, thefill your fullness one I feel
like was always tricky and fordifferent reasons, for different
people, cause again likeeverything's nuanced and
everybody is like individualizedbut like, I think, for a lot of
the reasons that you talkedabout, like the whole, like
eating to 100 full, like that'sit.
That's hard for people, whichall of these are hard for people

(26:09):
when you've been like immersedin this diet mentality forever.
Oh for sure, but it's so like,it's so hard because it's.
It's like how, how do you knowwhen you're 100% full, whenever
you have been spending so longtrying to repress what hunger
really even is?

(26:29):
So this is a hard one, I feellike Absolutely and honestly.

Speaker 1 (26:36):
I feel like my take on that is very similar to my
take on hunger, in that you'rebetter off erring on the side of
more food than less food,especially in the beginning.
Yeah, like I'd rather you endup 105% full than 90% full.
Yeah, like it's.

(26:58):
It's just because and I there'sso much like unpacking of
narratives that has to go intothat but like the thing is that
if you only let yourself get to90% full, you're never going to
understand what fullness cuesfeel like.
If you let yourself get to 105or 110% full, you'll at least

(27:21):
feel the cues and know that likeyou went past them a little,
but if you never get to them,you never learn what they feel
like.

Speaker 2 (27:31):
That is true.

Speaker 1 (27:34):
Also just to break the habit.
Like you know, there's there'ssomething to being very
intentional about building newhabits and letting go of old
ones.
So if previously the thing wasalways to avoid fullness or to
not get all the way full, it'sso important behaviorally to

(27:55):
practice letting yourself feelfull and just recognizing that
like there's no, there's noperfection here, right, like
there isn't actually a gauge onyour stomach that's like oh,
this was 100% full.
And this was 102% full and youwent 2% over it.

(28:15):
Like it's trial and error andit is entirely based on your
internal cues and it's going tobe different from day to day and
at different times of day, likeall of these things.
So, like you know, so much ofthis is just about realizing
that like it doesn't fuckingmatter, which is really like you

(28:37):
can't just say that becausethat sounds really dismissive
and it's like it's not meant tobe dismissive.
It takes so much time and somuch work to get to a place to
realize that the minutiaactually doesn't matter.

(28:58):
Okay, principle seven cope withyour emotions with kindness.
So what it is is noticing whenwe're using food as a coping
mechanism.
Notice, I did not say stoppingusing food as a coping mechanism
.
We are just noticing when we'reusing food as a coping

(29:19):
mechanism, and I mean that bothin terms of eating food and
restricting food.
So this is where we work onidentifying our emotions and our
needs and we work on building alarger toolbox of coping tools
and skills for meeting our needs, so that food isn't our only
option.
Not a hot take, necessarily,but also maybe I don't know.

(29:45):
I don't know what the categoryis.
This is a hot take or a lukewarmtake or a hot tip or what.
This part's not controversial,at least within intuitive eating
.
Emotional eating is not aproblem.
It is information aboutsomething else that might feel
like a problem.
It is information aboutsomething else that might feel
like a problem, but this is thepart that I think is important.

(30:08):
If we simply try to stopemotional eating, we are never
going to address the actualproblem.
So what I mean by that is liketo take it into another context,
because a lot of times that'shelpful for the framing of it.

(30:30):
If you are having insomnia andyou are exhausted, sure, you
could try to fix the exhaustionwith just caffeine, like
something that's just going tomake you feel more awake.
But even if it does wake you up, that only fixes the symptom of
the problem, which is theexhaustion, and like, yeah, you
can do that every day for therest of your life, but you're
going to have to because you'venever actually addressed what's
causing the exhaustion.

(30:51):
The problem is the insomnia,and so you need to figure out
how to address the insomnia, notthe exhaustion.
Emotional eating is theexhaustion in this, and if we
focus on just fixing theemotional eating, just stopping
the fact that we eat emotionally, we're never going to get to

(31:12):
the cause of why we're doingthat.
We're never going to get to theroot of what's making us
emotional and needing a copingthing in the first place.
A coping thing, that's aprofessional term, so like, I
think that's again maybe not ahot take, but like, maybe a

(31:35):
little bit different of aframing, like a little bit more
approachable of a framing for it.
And here's the other, the secondhalf of that.
If we can overcome ourinternalized anti-fatness that
makes us so critical ofemotional eating, then we can
actually see emotional eating asa helpful tool for

(31:56):
self-awareness and reflectioninstead of seeing it as a
harmful behavior that needs tobe stopped.
Reflection instead of seeing itas a harmful behavior that
needs to be stopped.
Like, because emotional eatingcan actually be like an early
warning sign, right, like it canactually be something that
serves a really useful purposethat maybe we'd actually be
worse off without.

(32:17):
Like maybe we'd actually have aharder time identifying our
like that we have an unmet needIf our emotional eating didn't
pop up to tell us like hey,something's up.

Speaker 2 (32:31):
Maybe that's the hot take here.
Like that, the emotional eatingis a warning sign for like
something else going on.

Speaker 1 (32:40):
Yeah, yeah, I think you're right.
I think that's the hot take,that like maybe emotional eating
is a good thing, maybe it'slike a functional, helpful
mechanism that we have going on,instead of like red flag.

Speaker 2 (32:54):
Something's happening here.

Speaker 1 (32:57):
Right and that if we could, you know, bring that
principle one work in here andand let go of the internalized
anti-fatness that makes us feellike it's something that needs
to be shut down.
We could actually be gratefulfor it, maybe, okay.
Principle eight respect yourbody, which is all about

(33:19):
recognizing that our bodiesdeserve all the good things
kindness, care, dignity, comfort, nourishment, movement, safety,
pleasure, all of the things, nomatter what, no matter what
they look like, no matter whattheir ability level is, no
matter any other identity orstate, our bodies are deserving

(33:44):
of all of these things.
So I think the hot tip again Idon't think this is really a hot
take, necessarily, and it'scertainly something we've talked
about a million times before wecannot cultivate body respect
just by focusing on our own bodyimage.
So I mean, don't get me wrong,we do have to do body image work

(34:08):
.
That's super important but wealso have to cultivate a respect
for all bodies and understandthe ways that society teaches us
to see bodies in a hierarchywhere some bodies deserve more
respect than others.
And that means doing much morethan just like mirror work, like

(34:29):
we can't just stand in themirror and, you know,
affirmation our way into thisBody respect on a societal level
means doing things likeadvocating for spaces where all
bodies feel seen and valued andhonored.
It means challenging the statusquo and calling out biases with

(34:51):
our friends, our family, maybeeven strangers, depending on the
context and our safety level,and stuff it just.
It really involves, likeactively working towards more
inclusive and compassionatespaces, even when it's
uncomfortable.
Um, you know, are you in awaiting room where there's no

(35:14):
chairs that would accommodatelarger bodies?
Tell somebody, you know.
Are you in a fitness class thatdoesn't accommodate for larger
bodies?
Tell somebody, like, just youknow, are you hanging out with
your friends and everybody'smaking derogatory body comments?

(35:35):
Say something.
These are the things that wehave to do as we cultivate body
respect, because we can't.
It doesn't matter how much wetell ourselves our bodies are
okay, if we still live in aworld where they're not.
Um, and we can't walk aroundcritiquing other people's bodies

(35:59):
and then think that somehowwe're going to feel okay about
our own.
That's never going to happen.
Principle number nine and now Ikind of want to preface these
last two principles with, like,maybe my hottest intuitive
eating take, which is thatnutrition and exercise are not

(36:23):
the end goals of intuitiveeating, not even healthy
relationships with nutrition andexercise.
And if we treat intuitiveeating like it's incomplete
without accomplishing thenutrition and exercise parts,
then it's basically another dietplan, even if it's not
technically about weight loss.
It's basically another dietplan, even if it's not

(36:44):
technically about weight lossLike.
So you do not have to do themovement and nutrition
principles at all if you don'twant to.
Intuitive eating is reallyabout recognizing your needs,
acknowledging them as valid andmaking autonomous decisions,

(37:05):
which means that choosing not todo the movement and nutritional
principle, the movement andnutrition principles, is just as
much a practice of intuitiveeating as anything else.
So, like the hot that's, that'sprobably my hottest intuitive
eating take the umbrella hot.
Take right the umbrella hot.
Take for these last twoprinciples.

(37:27):
Having said that, principle nineis movement.
Feel the difference, aka joyfulmovement.
Can I throw in another hot take?
The titles of these last twoprinciples are the worst.
They are Like just call themjoyful movement and gentle
nutrition.
The titles of these last twoprinciples are the worst, Like,
just call them joyful movementand gentle nutrition.

Speaker 2 (37:47):
Just call it what it is.

Speaker 1 (37:49):
Why are they so flowery?
It doesn't have to be like that.
So joyful movement.
This principle is all aboutlearning that there's like a
million reasons to move ourbodies that have absolutely
nothing to do with changing theway our bodies look, and doing
the work to disconnect movementfrom diets and body change.

(38:10):
This is where we startreevaluating what counts as
movement.
We discover how we enjoy, orcan at least tolerate, moving
our bodies.
It's really just all aboutreshaping our relationship with
movement.
So the hot tip perhaps for thisone is that most of us need to

(38:34):
take a full break fromintentional exercise in order to
peel back the layers of ourrelationship to movement.
I say hot tip.
I also know we have said this amillion times on the podcast,
but this is a great example ofwhat we said at the beginning
about if you feel stuck in aprinciple, go back to principle
one, because if you can't stopassociating movement with weight

(38:56):
, with food, with stuff likethat, you might need to stop
with intentional movement for awhile.
And if you're unwilling to dothat, it's worth asking yourself
why Like what diet culturenarratives are telling you that
you can't take a break for thesake of sorting out and healing
your relationship to movement.
And no, that doesn't meanyou're not allowed to play with

(39:20):
your kids or go for walks orgarden or anything like that.
You also maybe you can still dospontaneous movement like going
for a group hike or a familybike ride or something like that
.
But we're talking about like noscheduled workouts for a while,
and I know that can feel superuncomfortable and that's why you
might need to ask yourself likewhy are you not willing to give

(39:45):
yourself that grace here?
The second thing is that it isokay if you never find movement
joyful.
On Instagram and she alsowrites the Fluffy Kitten Party

(40:06):
blog wrote a great post a coupleof years ago about how
tolerable movement is often amore approachable goal,
especially for folks withchronic illnesses that can
benefit from movement but maybealso make movement really
difficult.
So there's that.
But also maybe you just don'tlike movement at all and you
never find a regular movementpractice that you like.

(40:27):
That's actually okay too.
Like you don't have to exerciseif you don't want to.
You don't have to earn yourworth, your respect, your
nourishment or anything elsethrough exercise or movement
here's another, I guess, kind ofself-serving hot take as a
personal trainer.

Speaker 2 (40:45):
There are I don't want to say a lot, but I
definitely have a handful ofclients that do not like
exercise and I know we have awe've have a full episode about
words like accountability andthings like that.
But literally like they pay forpersonal training because they

(41:06):
just need somebody to show upfor, like they need to schedule
an appointment, and I've goneback and forth like on my
feelings towards that.
But like at the end of the dayI'm like okay, like they might
show up, they might hateeverything we do, but they came
and they did it because that iswhat they have chosen to want to
do for themselves and like andthat's okay.

(41:27):
Like that might not be okay foreverybody, but for these
individuals like that's that'swhat they want to do, and like
and it's fine.

Speaker 1 (41:34):
Totally.
And I also just like becauseyou brought up the thing about
the language, like I think theissue is not that like people do
that.
It's calling it accountabilityinstead of routine, like what
they need is routine, right,they're not accountable to you.
Like you're not going to punishthem if they don't show up.
You're just there to help themkeep a routine and that totally

(41:58):
makes it is very hard,especially with, like, all the
things that we all have going onall the time.
It is really really hard tobook in time for ourselves
without some structure.
And multiply that by a millionif it's for something you don't

(42:20):
actually want to do, but likeyou see the utility in doing,
like it's something you want todo but don't enjoy doing, let's.
I think that's the good thing.
Um, so yeah, like that's agreat way to navigate that,
especially if you're in the liketolerable movement versus
joyful movement camp.
Yep, absolutely.

(42:41):
Which brings us to principle 10again.
So, flower relief, so flowery,honor your health with gentle
nutrition, which we can actuallyjust call gentle nutrition.

Speaker 2 (42:54):
It's fine I'm a very big fan of calling things what
they are just call it what it isit's so weird.

Speaker 1 (43:02):
Like we don't do that for any of the other principles
, why does this one have to?
Why did these last two have tobe like that?

Speaker 2 (43:08):
I wonder if this because these have been kind of
scrutinized, of like well, maybemovement isn't joyful and
they've tried to, you know,reword that, but like, whatever,
like potato, potato.

Speaker 1 (43:19):
I am positive that is exactly what it is and I just
like cause it has that feelingof like this has been
workshopped to death.
Let's put it through a focusgroup everybody.
Okay, gentle nutrition is allabout learning to take the facts
of the nutritional content ofour food and measure that

(43:43):
against our actual experiencesin our bodies, against our
preferences, against what wehave access to, against what
fits in our lives, so that wecan make truly autonomous
choices about food.
Okay, I feel like maybe both ofthese are slightly hot takes.
The first one is you probablyknow everything you need to know

(44:06):
about nutrition already.
If you've been dieting for years, you probably know more than
you need to know, to the pointwhere it might be helpful to
unlearn some of it because youdon't need it.
It doesn't actually apply toyou as an average person,
because the average person doesnot need to be micromanaging
their nutrition.

(44:27):
You're probably getting aperfectly fine amount of protein
.
Fruits and veggies are great,and you already knew that Pizza
for every meal probably isn'tgoing to make you feel so hot.
And once you've gotten to thisprinciple and you've learned to

(44:48):
listen to your body, youprobably also already know all
the unique things to yourpersonal nutrition as well.
Like maybe too much dairydoesn't make you feel great,
maybe you need more fiber foryour digestion, maybe carbs at
dinner help you sleep better.
The fact is that if you're notan elite athlete or someone who

(45:14):
needs medical nutritionmanagement, you probably don't
need to do much more than thatto practice gentle nutrition.
The second thing is thisprinciple has two parts and they
are equally important.
We often focus on the nutritionand forget about the gentleness
need to focus so hard onnutrition, like if our kitchen

(45:45):
is being remodeled and we onlyhave access to a microwave for
our dinners for a while.
The stress of trying to makeevery meal balanced and to like
maintain your regular eatinghabits is probably worse for you
than a week of eating microwavedinners.
I once I wish I could rememberwho I heard this from, but I
once heard somebody say thatthey always see red flags when

(46:06):
someone says they're passionateabout nutrition and they were
talking about mostly health andwellness professionals and
influencers because it justalways signals some serious
healthism, wellness, diet, dietculture, like obsessions, and I

(46:27):
feel the same way, like nothingsets off alarms for me like I'm
passionate about nutrition.

Speaker 2 (46:34):
No, you are not you've just done a lot of diets
and you've learned a lot, and soyou feel like you need to tell
other people about your dietsand what you have learned.

Speaker 1 (46:43):
Right, you are passionate about telling people
what to do and I also think thatthis is true for
non-professionals, when wealways make nutrition our top
priority, because it just can'tbe, like there is just no way
that nutrition is more importantthan our mental health, our

(47:05):
relationships, our socialexperiences, like just all of
that, like our stress levels,just all of that stuff.
Like if nutrition is constantlyyour top priority, like that
you cannot move down thepriority list for any reason.
That's a sign that we need togo and look at what narratives

(47:29):
are keeping it at the top of ourlist.
Because why, why is it at thetop of your list, especially to
the point of trying to navigateit under, like, impossible
circumstances a kitchen remodel,travel, like things like that.

(47:49):
Like, just if you can't let itgo.
There's some questions to answer.
Right, it's all the principles.
That's a lot of hot tips andhot takes, so many hot tips and
hot takes and lukewarm takes andhot takes nuggeted inside of
hot tips.
Um, but I do really hope thatthis is helpful for folks who,

(48:18):
again, just like, don'tnecessarily relate to intuitive
eating as written, who mightfeel stuck with some of these
principles, because I thinkthese are aspects of actually
applying the practice ofintuitive eating that aren't
very clear when you just readthe book or do the workbook or

(48:43):
something like that.
There are things that I thinkreally make a difference in
terms of practical applicationthat just aren't accessible if
you're trying to just navigatethrough it by reading the book
on your own.

Speaker 2 (49:02):
Right, no, that's good and I think I like that.
This, I feel like, is kind ofan abridged version of the
individual intuitive eatingepisodes.
I feel like they will be goodcounterparts to each other.
So if somebody listens to thisand they want more of a deep
dive into one specific principle, they can kind of like go into

(49:23):
that.
So I kind of like that thisexists now.

Speaker 1 (49:27):
Yeah, I totally agree , because you know, we like very
briefly explained each of theprinciples here, but the truth
is that the principles are sonuanced and like there's there's
a lot more to them, and so,yeah, it's definitely worth
actually listening to the fullepisodes for each of the
principles as well.

Speaker 2 (49:47):
yeah, okay, what's satisfying for you right now?

Speaker 1 (49:53):
I am currently very satisfied by um I.
I just recently went back andstarted rewatching all of
Umbrella Academy because thefinal season just came out and I
, every time I watch, every timeI go to watch it, I forget how

(50:14):
much I love the show and then,as soon as I start watching it,
I like fall in love with it allover again.
I don't know what it is aboutthis show in particular that I'm
always just kind of like, yeah,it's good, I like it, whatever,
and I just forget how much Ilike truly love it until I
actually start watching it again.

Speaker 2 (50:32):
I have not watched it .

Speaker 1 (50:33):
So the first season, so that I can watch like the
whole series now that the finalseason's out, and it's been very
, very enjoyable.
Nice, yeah, how about you?
What's satisfying for you rightnow?

Speaker 2 (50:55):
uh, tv is also satisfying for me.
Right now there was a show itcomes on discovery or discovery
or Max, but there was only oneseason.
It's called Love Off the Grid.
Of course it's like a realityshow and they only had the one
season.
So I was like man, thisprobably didn't get picked up.
It didn't make it.
Well, the new season justdropped, like last week, and

(51:18):
it's so good.
I love me a good reality likelove slash dating show, but this
one is it's a little differentbecause one person lives off the
grid and the show documentsthem trying to form a
relationship Like it's alreadyan established relationship, but
the other person is coming,like, from the city to live off

(51:40):
the grid with the person that,like, lives way out in the woods
somewhere or way out in thedesert somewhere, and it's just
really, really good that soundslike such a bonkers premise, but
it also sounds reallyinteresting.

Speaker 1 (51:56):
I also like it's also interesting that it's like an
already established relationship, so they're just changing the
dynamic of it instead of justlike starting a whole new
relationship this time.

Speaker 2 (52:08):
That's interesting it is good and and I like it
because, like each storyline isdifferent, like it's got some
different elements ofrelationships.
I won't give any spoilers tothe folks that might watch it.
But it's not just like you'rejust regular, all like you know
dating show beautiful peoplethat you typically see on, like

(52:30):
you know, the bachelor or loveis blind or anything like that.
There's some like there'sthere's some some differences in
this show compared to thenormal dating shows and it makes
it really interesting becausesome of these other shows
they've been done over and overand over again.
It just gets kind of boring.
So this this spice things up alittle bit.
On a love off the grid.

Speaker 1 (52:49):
I love it.
That's awesome.

Speaker 2 (52:53):
All right.
Well, if you enjoyed thisepisode, be sure to leave us a
rating or review on Applepodcast and Spotify, and you can
also find us on Instagram.
We are at satisfaction factorpod.

Speaker 1 (53:04):
That's it for us this week.
We'll catch you next time.
Advertise With Us

Popular Podcasts

Stuff You Should Know
Dateline NBC

Dateline NBC

Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com

Las Culturistas with Matt Rogers and Bowen Yang

Las Culturistas with Matt Rogers and Bowen Yang

Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.

Music, radio and podcasts, all free. Listen online or download the iHeart App.

Connect

© 2025 iHeartMedia, Inc.