October 20, 2025 • 17 mins
Message me with comments or questions
Your body already knows how much food it needs—your job is simply to listen. In this episode, I break down one of the most powerful mindset shifts for ending emotional eating: learning to eat until satisfied, not full.
You’ll discover why this one change affects everything—your cravings, your energy, your sleep, and even your ability to trust yourself around food. Through my Three R’s to Food Freedom framework, I’ll show you how to build daily routines that reconnect you to your body’s natural cues, helping you slow down, savor your meals, and stop before autopilot takes over.
We’ll explore how to identify satisfaction in real time, balance blood sugar for steady energy, and release the old “clean plate” mentality for good. You’ll learn practical tools—like the one-bite-left practice and mid-meal check-ins—that help you retrain your brain and create calm, confident eating habits that last.
If you’ve ever struggled with overeating or second-guessing your hunger, this episode will help you find peace at the table—and freedom beyond it.
🎧 Listen now, try it at your next meal, and share this episode with a friend who’s ready to stop eating on autopilot.
Connect with me online:
1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44
3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com
If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating
Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.
If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram...
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:02):
Do you want to lose weight but struggle to stay
committed to a meal planetbecause you constantly feel
longer?
Does it provide you comfort whenyou're born?
Yes.
My name is Kristen Holmes, andI'm a life coach specializing in
emotional eating and weightloss.
(00:25):
I want to provide you withinformation, motivation, and
support.
So this is a message issues witha healthy relationship with
yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(01:03):
This is the second in our seriesof looking at the elements that
I use to coach my clientsthrough my 12-week Breakthrough
to you program.
And as a part of thatbreakthrough to you program,
there is a signature frameworkthat I use that's called the
Three Rs and the Three R's toFood Freedom.
(01:26):
And if you're not familiar withit, I did a podcast on it last
week.
So you might want to stop thisand go back and listen to that
podcast so you have a completereference point of what that
program or what that frameworkentails.
This framework is what I takethrough my clients to get them
the transformation of feelingout of control with their
(01:48):
emotional eating, carrying extraweight because of the excess
eating that they've been doing,that has been stemming from an
emotional component.
And I take them through thisprocess, and the transformation
that they receive by the end ofthe 12 weeks is really only the
beginning.
It gives them a base, a startingpoint to really start to work on
(02:08):
their emotions, on how toaddress emotions, how to feel
uncomfortable, and how to notuse food as their coping
mechanism.
And in during that process, aspart of what they do, they're
going to lose weight.
And this component that we'regoing to talk about today, this
part of the three, one of thethree R's, the first R, which is
(02:30):
routines and habits, this R iseating dissatisfied.
And eating dissatisfied canreally help a person avoid
overeating because our bodiesare so amazing.
We know exactly, our body knowsexactly how much food it needs,
but we don't listen.
And so if we can just slow down,if a person can slow down, not
(02:54):
be driven by emotions, but bedriven by their rational brain
and being able to stop and slowthemselves down and allow
themselves to recognize whenthey are actually feeling
satisfied.
Stop and listen to your body'sexperts gauge at knowing exactly
how much food to eat.
You will eat the right amount offood and you will either
(03:17):
maintain your weight or loseweight.
So this is really a pivotal partof my program.
And it also teaches a person tobe present.
So we're going to talk about allof the benefits and the reasons
why you want to start toincorporate eating to satisfied,
not only if you're trying tolose weight or as you're if
you're trying to deal withemotional eating, but it is so
(03:41):
important to your overallhealth.
And there's going to be there'sa lot of reasons why eating to
satisfied is so important.
And trying to avoid overeatingwill really, really be helpful
from an overall health, um,health standpoint and health
span standpoint as well.
So the first reason why you wantto eat to satisfied is it allows
(04:02):
you to be able to tap in to thenatural cues that your body
gives you when it is approachingthe right amount of food that it
needs.
And by listening to your bodyand listening to hunger cues and
stopping before overeating,again, you are listening to your
body, you are taking in all ofthe cues, and you are stopping
(04:26):
at a place where your body getsenough food where it's able to
do all of its other functionsthat it has to be doing, other
than digesting all of this extrafood and storing some of it as
fat.
In order for us to be ourhealthiest, our body has so
many, it multitasks all thetime.
It has so many different thingsit's supposed to be doing.
(04:46):
And so it's really essential foryour body to not have excess
food that it has to process,because then it can do all the
other things that it needs todo.
And those are things that we'regoing to talk about.
But the first thing is justlistening to your body cues and
and recognizing that your bodyknows exactly how much food you
need to eat and it will tell youif you just get quiet and
(05:10):
listen.
And so the body cues, those arethe things that I teach in my
program is how do you actuallygo about listening to those
cues?
What are they?
What are the cues that your bodysends you?
And how do you know when it'stime to stop?
And it is something, it is apractice, it's not something
that comes naturally to people.
We actually do have it naturallyin our DNA, but over the course
(05:31):
of years and years and years ofignoring and overriding that
natural tendency to stop whensatisfied.
We have to reteach ourselves andwe can.
So that's the exciting part.
Uh, the second thing is itsupports balancing your blood
sugar.
When we overeat, our blood sugarspikes really, really high and
then it crashes back down, andthat causes us to get very
(05:53):
lethargic.
It causes us also then to cravemore food and we go on this
emotional blood sugar rollercoaster.
And so eating a satisfyingamount of food and keeping at a
level that is appropriate forour bodies avoids the
significant blood sugar risesand the crashes that also ensue.
(06:14):
Um it keeps your your mood alsomore stable when you're not
having those significant umcrash elevations and crashes.
Next thing is it helps break theclean plate club mentality when
we are able to stop.
And it's one of the things thatI really teach people is leaving
(06:34):
a little bit of food on yourplate, even if it's just a tiny
bite, even if it's one bite, alittle piece of pizza crust,
leave it on your plate.
Don't feel like you have tofinish because that is an it,
that is a mental and emotionaland learned behavior that does
not serve most people.
And so you have to really gointo it thinking.
(06:57):
I always tell people, go into itthinking, I'm going to leave
some of this food and I'm goingto be okay with it.
And practicing that andpracticing the mental gymnastics
that go on, because so manypeople hear their parents
saying, No, we have to eat, youhave to clean your plate, you
have to, you have to finish allyour food.
And you don't have to.
You don't have to.
And if people just stoppedeating instead of feeling the
(07:18):
guilt that they feel like theyneed to finish food, a lot of
people wouldn't have weightissues.
So it would, it definitely wouldhelp a lot of people.
So break that mentality, breakthe the clean plate club.
We don't need it anymore.
Next, it improves digestion andreduces bloating.
So many people complain aboutyou know be feeling so bloated
(07:41):
all the time.
And that bloating can come froma distended diet, from a
distended stomach that when weeat too much and we eat too
quickly, we take in too much airwith our food, and that causes
gas bubbles and that causes uh adisruption in our digestion
process, digestive process aswell as bloating that people
(08:04):
feel.
If we just eat the right amountof foods, we won't feel bloated,
we won't feel like our stomachis distended, it'll feel nice
and comfortable, we'll knowexactly how much, again, our
body knows how much food to eat,and it does that because it
wants to keep digestion in aregular, a regular um uh
standard procedure, the standardprocedure that it always does
(08:25):
because it knows that's healthy.
We need to have the digestiveprocess being as regular as
possible.
And overeating is never good forour digestive system.
We always want to give ourdigestive system the best
possible way to process all thenutrients that we need and get
rid of the things that we don'tneed.
Overeating and eating tooquickly can and can absolutely
(08:47):
derail that.
So it's really it's it'sabsolutely important to stop it
satisfied to help with thedigestive process.
Next thing is it helps rewireyour brain's reward system.
So many people find reward infood.
So that dopamine kicks in and itkicks in oftentimes because
(09:09):
people will tell themselves,like, oh, it feels so good to be
full.
And really the reality isthere's a very, very, very small
window where people feel goodand they soon, quickly, if you
give enough given them enoughtime, they can then cross over
into that place where they feelvery uncomfortable.
(09:29):
And that reward system thenshifts into shame, shifts into
guilt, shifts into feeling umbadly about what you've eaten.
We food should never besomething that that evokes
guilt, that evokes shame, andthat evokes disgust.
And it usually those feelingsrise up when people overeat.
So learning to eat anddissatisfied will train your
(09:52):
brain that you are going to eatthe appropriate amount of food.
And the reward system doesn'tneed to be stimulated by the
excess because then it's alearned behavior that, like, oh,
overeating allows me to get moredopamine.
I get a better dopamine hit, soI feel better for that very
brief moment, but then the shameand the guilt come in.
So we rewire and re-re and wechange our reward system so we
(10:17):
can actually eat the properamount of food, feel good, and
then get the reward there.
Next, it builds self-trust.
Most of my clients that I seecome in and are very, very
distrustful of themselves.
They do not trust their foodchoices, they don't trust how
much food, they don't trustthemselves with food, they don't
(10:39):
trust themselves away from food,they don't trust themselves to
make the right choices.
And so there's a lot of negativetalk around food and about not
believing in yourself.
And that just erodes a person'sself-esteem, their self-image,
uh, how they present themselves,their confidence.
And so all of those things canbe alleviated when we're able to
(11:01):
eat to satisfy, we're able tostop to stop ourselves, not
overeat.
And that allows us then to beable to feel really, really
positive about the decisionsthat we're making in our lives
about not only our food choices,but all the areas of our lives.
And that will permeate and thatwill spread and help you feel
more confident in all areas ofyour life.
(11:23):
Um, it also helps you feelconsistently nourished.
You don't go through thoseexcessively uncomfortable
feelings of I've totallyovereaten and then force
yourself to not eat and then youbecome starving.
That's it's never, never goodfor us to have those big, huge
(11:44):
fluctuations of either beingstarving or completely stuffed
and full.
Our stomach, our stomach and ourpsyche just does not need that.
We need to keep ourselves at anourished level where we are
able to gonna get, we are gonnabe able to get the nutrients we
need, but we're also emotionallygonna feel good about the
decisions that we've made andhow our body feels.
(12:06):
You know, oftentimes when youovereat, all you want to just
lay on the couch, you're notgonna be as productive, you're
not gonna feel as good aboutyourself.
And again, it's gonna it's gonnaimpact your confidence and your
productivity.
Um, it also cultivates a mindsetof feeling good and presence and
(12:27):
mindfulness.
When we are present, we are ableto stop when satisfied.
It's when we are not present,when we let our mind wander, we
think about things that we'reupset about, we're thinking we
think about things from ourpast, we worry about the future,
we're not present in the moment.
So being present is a key aspectof eating dissatisfied.
(12:49):
And I teach my my clients how toapproach a meal, how to behave
during a meal, and then what todo after a meal so they stay
fully present and they are ableto stop when their body needs
them to.
But that takes awareness and ittakes that presence and that
mindfulness.
And it is again a learnedbehavior, and it is something
that is so valuable when itcomes to your ability to be able
(13:13):
to manage your emotional eatingand lose the weight that you
want.
And lastly, it greatly impactssleep and hormonal balance.
When we are when we overeat,when we eat past satisfied, our
body has to spend so much timedigesting food that it is not
able to rest, to rejuvenate, andto renew cells.
(13:37):
And that's essentially, and thatoftentimes happens during sleep.
When you uh eat and then go tobed, your body is so busy doing
all of the digestive, um, thedigestive activities.
Your body can't settle in andyou can't deep you can't dip
into a deep REM sleep.
You will not fall into that deepsleep because your body is too
(14:01):
active, spending all of itsenergy.
Its energy is being redirectedtowards the stomach, towards
digesting the food, and it willbe a disruption to your sleep.
Sleep disruption results inhormone imbalance, results in
you being tired the next day,results in you craving sugar.
Um, and that's an as a naturalreaction of someone being
sleep-deprived, is theynaturally crave sugar because
(14:22):
your brain is so intelligentthat it knows sugar is going to
give it a quick pick-me-up.
And when you're tired, that'swhat you need to have.
So the it all goes back toeating to satisfy, eating just
the right amount of food, beingable to sleep, being able to
settle, being able to get a gooddeep night's sleep, and be able
to come away in the morningfeeling rested and not feeling
(14:44):
full and be able to get up, beas productive as you can, and
move on with your day, asopposed to feeling sluggish and
guilty and sick and full ofregret.
So eating dissatisfied is suchan important element to my
program.
And it's something that that Iteach and it's I encourage
people to practice every singleday.
(15:07):
Practicing that ability to beable to stay present in your
meals, to eat what you want.
That's also part of only eatingdissatisfied.
When we are eating what we loveand the foods that we love, and
that's going to be our nexttopic.
But when we eat the foods thatwe love, it allows us to be able
to be satisfied both mentallyand physically.
(15:28):
And the physical and emotionalsatisfaction that you receive
from food is just as importantas the physical satisfaction
that you receive.
So all those things go together.
You must have all of them inorder to be able to have eating
dissatisfied become the habitthat you do for the rest of your
life.
I hope this uh podcast washelpful.
(15:51):
I hope that I gave you someinsights as to why eating
dissatisfied isn't so importantis so important, and the things
that you can do to be present,to be calm, to really pay
attention and to stop eatingearly, leave food on your plate,
don't eat to full, eat tosatisfied, and recognize that it
(16:12):
does so many things besidesweight management, does so many
other really important thingsthat impact your body and impact
your health for the long run.
Thank you again for being here,and I will see you all next
week.
Take care.
Thank you for listening to thisweek's episode.
(16:32):
If you are interested inlearning more about how I can
help you understand and manageyour emotional needing,
including the use of hypnosis tomy website, Christians.
Do you want to lose weight but struggle to stay
committed to a meal planetbecause you constantly feel
longer?
Does it provide you comfort whenyou're born?
Yes.
My name is Kristen Holmes, andI'm a life coach specializing in
emotional eating and weightloss.
(00:25):
I want to provide you withinformation, motivation, and
support.
So this is a message issues witha healthy relationship with
yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(01:03):
This is the second in our seriesof looking at the elements that
I use to coach my clientsthrough my 12-week Breakthrough
to you program.
And as a part of thatbreakthrough to you program,
there is a signature frameworkthat I use that's called the
Three Rs and the Three R's toFood Freedom.
(01:26):
And if you're not familiar withit, I did a podcast on it last
week.
So you might want to stop thisand go back and listen to that
podcast so you have a completereference point of what that
program or what that frameworkentails.
This framework is what I takethrough my clients to get them
the transformation of feelingout of control with their
(01:48):
emotional eating, carrying extraweight because of the excess
eating that they've been doing,that has been stemming from an
emotional component.
And I take them through thisprocess, and the transformation
that they receive by the end ofthe 12 weeks is really only the
beginning.
It gives them a base, a startingpoint to really start to work on
(02:08):
their emotions, on how toaddress emotions, how to feel
uncomfortable, and how to notuse food as their coping
mechanism.
And in during that process, aspart of what they do, they're
going to lose weight.
And this component that we'regoing to talk about today, this
part of the three, one of thethree R's, the first R, which is
(02:30):
routines and habits, this R iseating dissatisfied.
And eating dissatisfied canreally help a person avoid
overeating because our bodiesare so amazing.
We know exactly, our body knowsexactly how much food it needs,
but we don't listen.
And so if we can just slow down,if a person can slow down, not
(02:54):
be driven by emotions, but bedriven by their rational brain
and being able to stop and slowthemselves down and allow
themselves to recognize whenthey are actually feeling
satisfied.
Stop and listen to your body'sexperts gauge at knowing exactly
how much food to eat.
You will eat the right amount offood and you will either
(03:17):
maintain your weight or loseweight.
So this is really a pivotal partof my program.
And it also teaches a person tobe present.
So we're going to talk about allof the benefits and the reasons
why you want to start toincorporate eating to satisfied,
not only if you're trying tolose weight or as you're if
you're trying to deal withemotional eating, but it is so
(03:41):
important to your overallhealth.
And there's going to be there'sa lot of reasons why eating to
satisfied is so important.
And trying to avoid overeatingwill really, really be helpful
from an overall health, um,health standpoint and health
span standpoint as well.
So the first reason why you wantto eat to satisfied is it allows
(04:02):
you to be able to tap in to thenatural cues that your body
gives you when it is approachingthe right amount of food that it
needs.
And by listening to your bodyand listening to hunger cues and
stopping before overeating,again, you are listening to your
body, you are taking in all ofthe cues, and you are stopping
(04:26):
at a place where your body getsenough food where it's able to
do all of its other functionsthat it has to be doing, other
than digesting all of this extrafood and storing some of it as
fat.
In order for us to be ourhealthiest, our body has so
many, it multitasks all thetime.
It has so many different thingsit's supposed to be doing.
(04:46):
And so it's really essential foryour body to not have excess
food that it has to process,because then it can do all the
other things that it needs todo.
And those are things that we'regoing to talk about.
But the first thing is justlistening to your body cues and
and recognizing that your bodyknows exactly how much food you
need to eat and it will tell youif you just get quiet and
(05:10):
listen.
And so the body cues, those arethe things that I teach in my
program is how do you actuallygo about listening to those
cues?
What are they?
What are the cues that your bodysends you?
And how do you know when it'stime to stop?
And it is something, it is apractice, it's not something
that comes naturally to people.
We actually do have it naturallyin our DNA, but over the course
(05:31):
of years and years and years ofignoring and overriding that
natural tendency to stop whensatisfied.
We have to reteach ourselves andwe can.
So that's the exciting part.
Uh, the second thing is itsupports balancing your blood
sugar.
When we overeat, our blood sugarspikes really, really high and
then it crashes back down, andthat causes us to get very
(05:53):
lethargic.
It causes us also then to cravemore food and we go on this
emotional blood sugar rollercoaster.
And so eating a satisfyingamount of food and keeping at a
level that is appropriate forour bodies avoids the
significant blood sugar risesand the crashes that also ensue.
(06:14):
Um it keeps your your mood alsomore stable when you're not
having those significant umcrash elevations and crashes.
Next thing is it helps break theclean plate club mentality when
we are able to stop.
And it's one of the things thatI really teach people is leaving
(06:34):
a little bit of food on yourplate, even if it's just a tiny
bite, even if it's one bite, alittle piece of pizza crust,
leave it on your plate.
Don't feel like you have tofinish because that is an it,
that is a mental and emotionaland learned behavior that does
not serve most people.
And so you have to really gointo it thinking.
(06:57):
I always tell people, go into itthinking, I'm going to leave
some of this food and I'm goingto be okay with it.
And practicing that andpracticing the mental gymnastics
that go on, because so manypeople hear their parents
saying, No, we have to eat, youhave to clean your plate, you
have to, you have to finish allyour food.
And you don't have to.
You don't have to.
And if people just stoppedeating instead of feeling the
(07:18):
guilt that they feel like theyneed to finish food, a lot of
people wouldn't have weightissues.
So it would, it definitely wouldhelp a lot of people.
So break that mentality, breakthe the clean plate club.
We don't need it anymore.
Next, it improves digestion andreduces bloating.
So many people complain aboutyou know be feeling so bloated
(07:41):
all the time.
And that bloating can come froma distended diet, from a
distended stomach that when weeat too much and we eat too
quickly, we take in too much airwith our food, and that causes
gas bubbles and that causes uh adisruption in our digestion
process, digestive process aswell as bloating that people
(08:04):
feel.
If we just eat the right amountof foods, we won't feel bloated,
we won't feel like our stomachis distended, it'll feel nice
and comfortable, we'll knowexactly how much, again, our
body knows how much food to eat,and it does that because it
wants to keep digestion in aregular, a regular um uh
standard procedure, the standardprocedure that it always does
(08:25):
because it knows that's healthy.
We need to have the digestiveprocess being as regular as
possible.
And overeating is never good forour digestive system.
We always want to give ourdigestive system the best
possible way to process all thenutrients that we need and get
rid of the things that we don'tneed.
Overeating and eating tooquickly can and can absolutely
(08:47):
derail that.
So it's really it's it'sabsolutely important to stop it
satisfied to help with thedigestive process.
Next thing is it helps rewireyour brain's reward system.
So many people find reward infood.
So that dopamine kicks in and itkicks in oftentimes because
(09:09):
people will tell themselves,like, oh, it feels so good to be
full.
And really the reality isthere's a very, very, very small
window where people feel goodand they soon, quickly, if you
give enough given them enoughtime, they can then cross over
into that place where they feelvery uncomfortable.
(09:29):
And that reward system thenshifts into shame, shifts into
guilt, shifts into feeling umbadly about what you've eaten.
We food should never besomething that that evokes
guilt, that evokes shame, andthat evokes disgust.
And it usually those feelingsrise up when people overeat.
So learning to eat anddissatisfied will train your
(09:52):
brain that you are going to eatthe appropriate amount of food.
And the reward system doesn'tneed to be stimulated by the
excess because then it's alearned behavior that, like, oh,
overeating allows me to get moredopamine.
I get a better dopamine hit, soI feel better for that very
brief moment, but then the shameand the guilt come in.
So we rewire and re-re and wechange our reward system so we
(10:17):
can actually eat the properamount of food, feel good, and
then get the reward there.
Next, it builds self-trust.
Most of my clients that I seecome in and are very, very
distrustful of themselves.
They do not trust their foodchoices, they don't trust how
much food, they don't trustthemselves with food, they don't
(10:39):
trust themselves away from food,they don't trust themselves to
make the right choices.
And so there's a lot of negativetalk around food and about not
believing in yourself.
And that just erodes a person'sself-esteem, their self-image,
uh, how they present themselves,their confidence.
And so all of those things canbe alleviated when we're able to
(11:01):
eat to satisfy, we're able tostop to stop ourselves, not
overeat.
And that allows us then to beable to feel really, really
positive about the decisionsthat we're making in our lives
about not only our food choices,but all the areas of our lives.
And that will permeate and thatwill spread and help you feel
more confident in all areas ofyour life.
(11:23):
Um, it also helps you feelconsistently nourished.
You don't go through thoseexcessively uncomfortable
feelings of I've totallyovereaten and then force
yourself to not eat and then youbecome starving.
That's it's never, never goodfor us to have those big, huge
(11:44):
fluctuations of either beingstarving or completely stuffed
and full.
Our stomach, our stomach and ourpsyche just does not need that.
We need to keep ourselves at anourished level where we are
able to gonna get, we are gonnabe able to get the nutrients we
need, but we're also emotionallygonna feel good about the
decisions that we've made andhow our body feels.
(12:06):
You know, oftentimes when youovereat, all you want to just
lay on the couch, you're notgonna be as productive, you're
not gonna feel as good aboutyourself.
And again, it's gonna it's gonnaimpact your confidence and your
productivity.
Um, it also cultivates a mindsetof feeling good and presence and
(12:27):
mindfulness.
When we are present, we are ableto stop when satisfied.
It's when we are not present,when we let our mind wander, we
think about things that we'reupset about, we're thinking we
think about things from ourpast, we worry about the future,
we're not present in the moment.
So being present is a key aspectof eating dissatisfied.
(12:49):
And I teach my my clients how toapproach a meal, how to behave
during a meal, and then what todo after a meal so they stay
fully present and they are ableto stop when their body needs
them to.
But that takes awareness and ittakes that presence and that
mindfulness.
And it is again a learnedbehavior, and it is something
that is so valuable when itcomes to your ability to be able
(13:13):
to manage your emotional eatingand lose the weight that you
want.
And lastly, it greatly impactssleep and hormonal balance.
When we are when we overeat,when we eat past satisfied, our
body has to spend so much timedigesting food that it is not
able to rest, to rejuvenate, andto renew cells.
(13:37):
And that's essentially, and thatoftentimes happens during sleep.
When you uh eat and then go tobed, your body is so busy doing
all of the digestive, um, thedigestive activities.
Your body can't settle in andyou can't deep you can't dip
into a deep REM sleep.
You will not fall into that deepsleep because your body is too
(14:01):
active, spending all of itsenergy.
Its energy is being redirectedtowards the stomach, towards
digesting the food, and it willbe a disruption to your sleep.
Sleep disruption results inhormone imbalance, results in
you being tired the next day,results in you craving sugar.
Um, and that's an as a naturalreaction of someone being
sleep-deprived, is theynaturally crave sugar because
(14:22):
your brain is so intelligentthat it knows sugar is going to
give it a quick pick-me-up.
And when you're tired, that'swhat you need to have.
So the it all goes back toeating to satisfy, eating just
the right amount of food, beingable to sleep, being able to
settle, being able to get a gooddeep night's sleep, and be able
to come away in the morningfeeling rested and not feeling
(14:44):
full and be able to get up, beas productive as you can, and
move on with your day, asopposed to feeling sluggish and
guilty and sick and full ofregret.
So eating dissatisfied is suchan important element to my
program.
And it's something that that Iteach and it's I encourage
people to practice every singleday.
(15:07):
Practicing that ability to beable to stay present in your
meals, to eat what you want.
That's also part of only eatingdissatisfied.
When we are eating what we loveand the foods that we love, and
that's going to be our nexttopic.
But when we eat the foods thatwe love, it allows us to be able
to be satisfied both mentallyand physically.
(15:28):
And the physical and emotionalsatisfaction that you receive
from food is just as importantas the physical satisfaction
that you receive.
So all those things go together.
You must have all of them inorder to be able to have eating
dissatisfied become the habitthat you do for the rest of your
life.
I hope this uh podcast washelpful.
(15:51):
I hope that I gave you someinsights as to why eating
dissatisfied isn't so importantis so important, and the things
that you can do to be present,to be calm, to really pay
attention and to stop eatingearly, leave food on your plate,
don't eat to full, eat tosatisfied, and recognize that it
(16:12):
does so many things besidesweight management, does so many
other really important thingsthat impact your body and impact
your health for the long run.
Thank you again for being here,and I will see you all next
week.
Take care.
Thank you for listening to thisweek's episode.
(16:32):
If you are interested inlearning more about how I can
help you understand and manageyour emotional needing,
including the use of hypnosis tomy website, Christians.
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