June 26, 2025 • 40 mins
Ever found yourself reaching for snacks when you’re not even hungry? You’re not alone—and you’re not weak. In this episode, we dive deep into the world of emotional eating, uncovering why stress, anxiety, boredom, and even loneliness can send us straight to the fridge. Discover the science behind food cravings, from cortisol spikes to the comfort of a midnight snack, and learn how to spot the difference between emotional eating and true physical hunger.
But we don’t stop there. We break down the warning signs that separate routine emotional eating from serious eating disorders like binge eating disorder, bulimia nervosa, and night eating syndrome—think loss of control, guilt, and when food starts interfering with your life. Most importantly, we arm you with practical, relatable strategies: from food journaling and mindful eating to relaxation techniques and healthier coping mechanisms.
If you’re ready to break the cycle of stress eating and build a healthier relationship with food, this episode is your new best friend. Packed with real talk, expert insights, and actionable tips, it’s a must-listen for anyone who’s ever wondered, “Why am I eating right now?”
Hit play, share with a friend who needs a little food freedom, and don’t forget to subscribe for more honest conversations about mental health, nutrition, and living your best life—one mindful bite at a time!
Become a supporter of this podcast: https://www.spreaker.com/podcast/mindbenders-brain-teasers-philo-psych--6019641/support.
But we don’t stop there. We break down the warning signs that separate routine emotional eating from serious eating disorders like binge eating disorder, bulimia nervosa, and night eating syndrome—think loss of control, guilt, and when food starts interfering with your life. Most importantly, we arm you with practical, relatable strategies: from food journaling and mindful eating to relaxation techniques and healthier coping mechanisms.
If you’re ready to break the cycle of stress eating and build a healthier relationship with food, this episode is your new best friend. Packed with real talk, expert insights, and actionable tips, it’s a must-listen for anyone who’s ever wondered, “Why am I eating right now?”
Hit play, share with a friend who needs a little food freedom, and don’t forget to subscribe for more honest conversations about mental health, nutrition, and living your best life—one mindful bite at a time!
Become a supporter of this podcast: https://www.spreaker.com/podcast/mindbenders-brain-teasers-philo-psych--6019641/support.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
You've just finished a satisfying meal, you're truly genuinely full,
and yet maybe just moments later you find yourself kind
of eyeing a snack.
Speaker 2 (00:09):
Right, Or maybe your stomach isn't rumbling at all, but
that urge to grab something anything, it's just undeniable, exactly.
Speaker 1 (00:17):
Maybe you've had one of those really exhausting days, you know,
and all you can think about is that ice cream
in the freezer, even though honestly dinner was more than enough.
Speaker 2 (00:26):
Or you're just scrolling, you know, through endless online videos
and suddenly there's this inexplicable pull towards the kitchen.
Speaker 1 (00:33):
Yeah, not for hunger, but for well, something else. Why
is it that, sometimes, even after we satisfy what seems
like our fundamental physical hunger, we keep seeking out food
or we.
Speaker 2 (00:44):
Reach for it when our body isn't actually asking for fuel.
Speaker 1 (00:47):
Yeah, if the main goal of eating is just, you know,
to satisfy physical hunger, why do our bodies and mind
so often tells a completely different story. It's almost like
there's this this hidden language happening, whispering to us through craving.
Speaker 2 (01:00):
And what's truly fascinating here, I think is how often
that urge to eat really isn't about fueling our physical body,
not at all. It's about something far deeper, maybe a
conversation our mind or body is trying to have with us,
using food as its most immediate language, often unconsciously, of course, like.
Speaker 1 (01:19):
A default language kind of.
Speaker 2 (01:20):
Yeah, it's an ancient, deeply ingrained dialogue. And if we
don't understand the words, you know, if we don't grasp
the real message behind the craving, well, we can easily
get caught in a cycle we don't fully comprehend.
Speaker 1 (01:33):
Leaving us feeling confused, maybe out of control.
Speaker 3 (01:37):
Exactly confused and out of control.
Speaker 1 (01:39):
And that's exactly what we're here to unpack today. Welcome
to the deep dive. Today, we're embarking on a real,
in depth exploration of what's generally known as emotional eating, right,
that act of turning to food not really for sustenance,
but to address needs our mind or body can't seem
to express in other, maybe clearer ways.
Speaker 3 (01:58):
Yeah, finding a different book almost.
Speaker 1 (02:00):
We're going to dive into the surprising, often subconscious reasons
why we find ourselves over eating.
Speaker 2 (02:05):
We'll also look at the critical signs that maybe emotional
eating is moving into the territory of well a more
serious eating disorder, and.
Speaker 1 (02:13):
Perhaps most importantly, we'll explore practical, actionable strategies, things you
can actually use to regain control and hopefully foster a healthier,
more intuitive relationship with food.
Speaker 2 (02:26):
Absolutely, this deep dive is really designed to offer you
a shortcut to understanding, packed with some surprising facts and
insights that will hopefully spark some real aha.
Speaker 3 (02:36):
Moments for you.
Speaker 1 (02:37):
So let's begin to decipher this hidden language of hunger.
Speaker 2 (02:40):
Okay, So when we talk about emotional eating, we're truly
going beyond the simple biological act of satisfying a growling stomach. Right,
It's more nuanced, Definitely, We're discussing those profound instances where
we seek food for reasons other than true physical hunger,
often as a way to cope with difficult feelings or situations.
Speaker 1 (03:00):
And it's not just a casual choice, is it, like, ah,
I fancy some chocolate?
Speaker 2 (03:03):
Not usually, No, It's often a profound, frequently unconscious response
to an internal state. It's a coping mechanism that our
brain has learned to deploy, even if it's not really
serving our best interests in the long run.
Speaker 1 (03:18):
That resonates so much. I mean, I think we've all
probably done it without even realizing it. I know I
certainly have like that feeling after a particularly grueling day
at work, you know the one, Yeah, where every meeting
seemed to go sideways and your to do list just
got longer and longer. Oh.
Speaker 3 (03:35):
Absolutely, we've all been there.
Speaker 1 (03:36):
You get home completely drained, and suddenly all you can
think about is that bag of chips or you know,
that tub of ice cream. It's almost an automatic response, right.
It really is not that your stomach is empty, it's
that your like emotional tank feels completely depleted.
Speaker 2 (03:52):
And that automatic response often has a very clear biological underpinning,
which is I think truly fascinating.
Speaker 1 (03:57):
Okay.
Speaker 2 (03:58):
One of the most common drivers for this type of
eating is stress and anxiety. Right.
Speaker 1 (04:03):
Makes sense.
Speaker 2 (04:04):
When our stress levels rise, our bodies have a very
specific physiological response. They release a hormone called cortisol.
Speaker 1 (04:12):
Ah, cortisol, heard of that one.
Speaker 3 (04:14):
Yeah.
Speaker 2 (04:14):
Now, Cortisol doesn't just heighten those feelings of stress, making
you feel more on edge, it also actively increases cravings
for very specific types of food, which are high fat,
sugary foods. Yeah, these are precisely what we instinctively label
as comfort foods.
Speaker 1 (04:31):
So it's not just our imagination or feeling like we
lack willpower when we're stressed and suddenly all we want
is I don't know, a brownie or a bag of
chip is all. It's a literal chemical reaction happening inside us.
Speaker 2 (04:42):
Precisely, it's a natural chemical reaction within the body. Research
has actually shown how cortisol can directly lead us to
seek out these comfort foods. It creases very challenging cycle
where stress leads to well less healthy eating habits. Ah yeah,
And experts explain that when you feel stressed, body quite
literally produces more of this hormone cortisol, and it is
(05:03):
directly linked to a greater appetite and that craving for
those calorie dense, high fat should refoods.
Speaker 1 (05:09):
So if you find yourself reaching for those specific foods
when you're under pressure, it's really important to remember it's
not some personal failing or just a lack of self
control in that moment.
Speaker 2 (05:22):
Exactly, it's your body's ancient chemistry at place responding to
what it perceives as a threat.
Speaker 1 (05:28):
You could almost think that like your body's old alarm
system misfiring.
Speaker 3 (05:31):
Right, that's a great analogy.
Speaker 1 (05:33):
It's a system designed to help you survive in a
real emergency, like, Okay, we need energy now for fight
or flight.
Speaker 3 (05:38):
So store it up right, fuel up quickly.
Speaker 1 (05:41):
But in today's world, that same ancient programming might just
be sending you straight to the cookie jar or the
nearest fast food drive through, even when there's no you know,
saber toothed tiger insight exactly.
Speaker 2 (05:52):
It's trying to help you in a primal way, but
it's a well over zealous for modern life.
Speaker 3 (05:58):
As you say it, missfires.
Speaker 2 (05:59):
Yeah, overzealous is a good word, and that highlights such
a crucial point. Our bodies are fundamentally wired for survival
in times of perceived threat, and chronic stress certainly feels
like a threat to our ancient biology. Our programming encourages
us to store energy efficiently.
Speaker 1 (06:16):
Get ready for famine or flight.
Speaker 2 (06:18):
Which makes those calorie dense, high fat, high sugar foods
particularly appealing because they offer that quick energy hit and
the promise of stored reserves for future perceived hardship.
Speaker 1 (06:30):
So understanding that biological part can actually be quite.
Speaker 2 (06:33):
Empowering, incredibly empowering. Yes, because it shifts the narrative away
from self blame, from thinking I'm weak for cravingness, to
one of informed self awareness. It's recognizing how your body
responds to what it sees as a crisis, and then
finding healthier, more effective ways to intervene, ways that address
(06:53):
the root of the stress rather than just its convenient,
edible symptom.
Speaker 1 (06:56):
Addressing the stress itself, not just the craving it causes exactly.
Speaker 2 (07:00):
It helps us understand that these aren't cravings born of
true physical need, but often they're the echoes of an
evolutionary past.
Speaker 1 (07:07):
Okay, so beyond that immediate stress response, there's another really
fascinating dimension to why we turn to food. It's often
about filling emotional voids. I read that a clinical psychologist,
doctor Susan Elbers, noted through her work with patients that
emotional eating frequently stems from feelings of well emotional emptiness. Yes,
it's as if food becomes this temporary companion, a tangible
(07:30):
way to fill that hollow feeling inside, that kind of
restless void, even when you're not actually physically hungry.
Speaker 2 (07:38):
That's absolutely true when you're feeling isolated, profoundly alone, or
maybe just a drift without a clear purpose or connection.
Food can sometimes serve as a comforting.
Speaker 1 (07:47):
Presence, like something reliable.
Speaker 2 (07:49):
Something immediate, something you can control, perhaps, and in that
moment it can feel like a welcome distraction from having
to fully sit with those uncomfortable feelings of emptiness or loneliness.
The sensory experience of eating, the ritual of preparing or
acquiring food can provide a momentary sense of engagement and fullness,
a temporary fix.
Speaker 1 (08:09):
You know, that feeling when you're just restless, maybe bored,
scrolling endlessly on your phone or binge watching a show,
and suddenly the fridge just I don't know it calls
to you, or you find yourself wandering into the kitchen,
opening the pantry door looking for something a munch.
Speaker 3 (08:23):
On, yep, rummaging.
Speaker 1 (08:25):
Yeah, not because your stomach is growling, but because there's
just this undefined energy or maybe a quiet ache inside
that you don't know what to do with.
Speaker 3 (08:33):
Absolutely, it's not always about hunger, is it.
Speaker 1 (08:35):
No. It's often about that emptiness, that lack of engagement,
or maybe just that desire for stimulation, something to break
the monotony.
Speaker 2 (08:44):
And this raises an incredibly important question if food is
acting as a distraction, what are we really distracting ourselves.
Speaker 1 (08:51):
From, right, what's the real issue.
Speaker 2 (08:53):
It suggests that addressing those deeper emotional needs, whether that's
a need for genuine connection, for meaningful purpose, for engaging activity,
or simply for self comfort and internal stillness, rather than
just the surface urge to eat, is the true key here.
Speaker 1 (09:07):
Finding the real hunger exactly.
Speaker 2 (09:10):
It's about recognizing that the hunger we're feeling isn't for food,
but maybe for something more profound, something that nourishes our
spirit and mind.
Speaker 1 (09:19):
And food in this context is just the language our
body uses when it maybe can't find another way to
express that deeper need.
Speaker 2 (09:26):
That's a great way to put it. It's the default
language when others aren't available or understood.
Speaker 1 (09:31):
And sometimes it's not emptiness but an absolute deluge of
negative emotions. Oh, definitely, feelings like sadness, overwhelming anger, frustration,
or even profound disappointment. They can be incredibly overwhelming, right,
They just wash over you, demanding attention, consuming. In those
moments where emotions feel too much to bear, food offers
(09:52):
a quick, albeit often temporary, way to soothe that pain.
It's like a comfort blanket we can actually consume.
Speaker 2 (09:58):
Offering an immediate eff leading sense of relief. It's a
very common coping mechanism because it's so readily available, and
it often delivers an immediate sensory reward.
Speaker 1 (10:07):
Yeah, it's right there.
Speaker 2 (10:08):
It is, however, and this is truly crucial for our understanding.
Doctor Susan Albers found in her research and clinical interviews
that this relief typically lasts only about three minutes.
Speaker 1 (10:19):
Wait, really three minutes.
Speaker 3 (10:21):
Just three minutes.
Speaker 2 (10:22):
After that incredibly brief window, the negative emotions tend to return,
and often they returned accompanied by feelings of guilt or
regret about the eating itself.
Speaker 1 (10:32):
Oh wow, so at backfires.
Speaker 2 (10:34):
It certainly can, which in turn can perpetuate a very
difficult cycle. Feel bad, eat for three minutes, relief, feel guilty,
then feel bad again, leading back to eating. It's a
challenging feedback loop.
Speaker 1 (10:48):
Wow, only three minutes. That's powerful and frankly a slightly
disheartening statistic, isn't it?
Speaker 3 (10:54):
It is dark?
Speaker 1 (10:55):
But what does that incredibly short window tell us about
the illusion of comfort we seek and why our brains
might still keep pushing us back to that behavior even
when the relief is so fleeting it almost sounds like
a trick our own minds play on us.
Speaker 2 (11:07):
That's precisely the crux of it. Our brains are wired
for immediate gratification, right for that quick dopamine hit. The
anticipation of relief, that brief surge of pleasure before and
during those first few bites can often be more powerful
psychologically than the relief itself.
Speaker 1 (11:22):
So it's the idea of relief.
Speaker 3 (11:24):
In many ways.
Speaker 2 (11:24):
Yes, it's a quick fix that momentarily quiets the emotional
alarm bell, offering a sense of escape. But because it
doesn't address the root cause of the distress, the bell
just rings louder shortly.
Speaker 1 (11:36):
After, and now with added guilt.
Speaker 2 (11:38):
Often yes, accompanied by the added burden of guilt and frustration.
It's a deeply ingrained pattern that can bypass our rational thought,
making us prioritize temporary soothing over long term well being.
Speaker 1 (11:51):
It's our body screaming for comfort in the language it knows.
Speaker 2 (11:54):
Exactly, even if that language is a poor translation for
lasting peace.
Speaker 1 (11:57):
And speaking of deeply ingrained connections, that fleeting relief also
brings us to another fascinating aspect, the power of nostalgia
and emotional eating, Oh, absolutely huge factor for many of us.
Some foods hold incredible emotional value. These aren't just meals,
they're emotional time machines. They remind us of happier, simpler times,
perhaps a childhood favorite like mac and cheese or a
(12:19):
warm bowl of rawmen noodles on a cold day. Or
for others, maybe the rich aromatic flavors of jolaf rice
or any dish that's deeply linked to memorable family or
cultural gatherings.
Speaker 2 (12:30):
Yeah, those culturally specific comfort foods.
Speaker 3 (12:33):
Are so powerful.
Speaker 1 (12:34):
I remember my grandmother's apple pie, for example. One bite
and I'm instantly back in our kitchen, surrounded by warmth
and love. It's visceral.
Speaker 2 (12:44):
Indeed, eating these specific foods can bring incredibly strong feelings
of comfort and nostalgia. It can make us feel safe, reassured,
and for a fleeting moment, transport us back to a
time and place where perhaps everything felt more stable and secure.
Speaker 1 (12:59):
It's the tape of a memory.
Speaker 3 (13:00):
A warm embrace from the past.
Speaker 2 (13:02):
Yes, a powerful sensory link to our personal history. This
isn't just about the food itself. It's about the positive associations,
the feelings of being cared for, loved, or celebrated that
are deeply embedded in our memories of those dishes.
Speaker 1 (13:16):
It's fascinating how a specific smell or taste can instantly
transport you back. Isn't it to your grandmother's kitchen or
that one dish that always signals a holiday celebration with
loved ones?
Speaker 3 (13:26):
It really is.
Speaker 1 (13:27):
It's more than just food. It's a memory, a hug
in a bowl, a symbol of belonging, security, or joy.
It makes perfect sense that we'd unconsciously gravitate towards that
when we're feeling low or overwhelmed, seeking to recapture those
positive emotions.
Speaker 2 (13:42):
And this is where the complexity truly comes in. While
the comfort and nostalgia are powerful and undeniably real, right,
the challenge arises when we begin to rely solely on
food for emotional regulation, especially given that fleeting three minute
window of relief.
Speaker 1 (13:59):
We just discussed, ah back to the three minutes exactly.
Speaker 2 (14:03):
This often leads to that cycle of guilt and regret.
The very thing we turn to for comfort can then
become a new source of distress.
Speaker 1 (14:10):
So it complicates our relationship with eating.
Speaker 2 (14:12):
Even further, precisely because we're layering negative emotions onto a
mechanism that initially promised solace. It's a miscommunication where our
emotional body uses the only language it knows, food, But
the message isn't fully understood or appropriately addressed.
Speaker 1 (14:27):
And sometimes emotional eating isn't even about a negative feeling at.
Speaker 3 (14:30):
All, Right, that's true.
Speaker 1 (14:31):
It may just be a part of your routine, a
deeply ingrained habit. You might find yourself snacking during certain
activities like watching online videos, unwinding after a tough day,
or even just sitting down to read, even if you're
not truly hungry.
Speaker 2 (14:46):
Absolutely, it just feels like what you're supposed to do
in that moment, part of the ritual. Yeah, these habits
can be incredibly hard to break, precisely because they become
so automatic, and often they feel like legitimate self care
or a well deserved reward after a challenging day.
Speaker 1 (15:02):
You've earned it, we tell ourselves exactly.
Speaker 2 (15:05):
So it becomes embedded in your daily rhythm, almost automatically,
the hand reaching for the bowl of popcorn without a
conscious thought when the movie starts.
Speaker 1 (15:13):
Or that afternoon sweet treat with your coffee, regardless of hunger.
Speaker 3 (15:17):
Mm hmm, that exact pattern.
Speaker 1 (15:19):
I think we all have those little rituals, right, the
movie night popcorn, even if dinner was only an hour
ago and you're still quite full, sure, or that afternoon
coffee break treat. It just feels right, a part of
the experience, a little moment of joy you've carved out
for yourself.
Speaker 2 (15:31):
And we might not even consciously register it as emotional eating.
Speaker 3 (15:35):
Because it's just yeah, oh, what we do, how we relax? Yeah,
familiar pattern.
Speaker 1 (15:39):
Yeah, it's just a habit.
Speaker 2 (15:41):
But what's crucial here, I think, is discerning between genuine
self care that truly nourishes you wholly in an habitual
pattern that might in fact be serving as a distraction
or a way to avoid something deeper.
Speaker 1 (15:54):
So how do you tell the difference.
Speaker 2 (15:56):
True self care should leave you feeling better in the
long run, feeling or energized.
Speaker 3 (16:01):
And without regret. Right, not worse, not worse.
Speaker 2 (16:04):
If a self care habit consistently leads to negative feelings,
physical discomfort, or a sense of being out of control,
it might be time to reevaluate its true purpose, to
ask what message that habit is trying to convey, what
deeper need it's attempting to meet.
Speaker 1 (16:19):
This brings us to a really important point. Then when
does this understandable human tendency, you know, turning to food
for comfort or routine, start to cross the line the threshold.
How do we know when that subtle line between comfort
and concern has been crossed? When these coping mechanisms, these
habits we've built, start to maybe control us rather than
(16:39):
the other way around.
Speaker 2 (16:40):
The very slippery slope and understanding the science of habit
formation can I think illuminate this quite a bit. A
study found that it takes an average of sixty six
days to.
Speaker 3 (16:51):
Form a new habit.
Speaker 1 (16:52):
Sixty six days. That's faster than I thought. Actually just
over two.
Speaker 2 (16:55):
Months, just over two months. Yeah, of consistent repetition can
solidify behavior into an automatic response.
Speaker 1 (17:02):
So those little self care routines we talked about, those
quick comfort fixes, when they're consistently repeated over weeks or months,
they can very easily solidify into something much harder to shift.
Speaker 3 (17:13):
That's exactly.
Speaker 1 (17:14):
It's like paving a mental super highway for that particular behavior.
Each time you take that road, it gets smoother and
faster until.
Speaker 3 (17:21):
It's your default route, the path of least resistance in
the brain.
Speaker 1 (17:25):
Yeah, the when your brain automatically takes without conscious effort,
it becomes incredibly efficient at getting you to that food,
even when you maybe wish it wouldn't, And.
Speaker 2 (17:33):
That emphasizes the insidious nature of habit formation. What starts
as a seemingly benign coping mechanism, a momentary distraction can,
through sheer repetition, literally rewire our neural.
Speaker 1 (17:47):
Pathway, a mental super highway.
Speaker 2 (17:48):
It becomes so well worn, so deeply grooved, that it
can feel incredibly challenging to break free without really intentional intervention.
Speaker 1 (17:57):
Yeah, you're fighting against brain chemistry, you are.
Speaker 2 (17:59):
It's about wreckgizing. When a pattern is no longer serving us,
when it is moved beyond a conscious choice and into
an automatic, perhaps even compulsive response, that diminishes.
Speaker 3 (18:10):
Our well being.
Speaker 1 (18:11):
It's when the hidden language of our cravings shifts from
maybe a whisper to a shout.
Speaker 3 (18:15):
That's a good way to put it, a shout.
Speaker 1 (18:17):
And we feel compelled to obey, even if we don't
want to. Precisely so, when does emotional eating escalate to
a point where it's more than just a habit. When
does it begin to indicate a more serious concern or
maybe even a specific eating disorder.
Speaker 2 (18:30):
There are four key warning signs that often suggest emotional
eating might be moving into more serious territory, Signs that
demand attention and perhaps professional support.
Speaker 1 (18:39):
Okay, what are they?
Speaker 2 (18:40):
But the first crucial sign is a loss of control.
Speaker 1 (18:43):
Loss of control.
Speaker 2 (18:45):
This manifest is regularly eating very large quantities of food
in a short time and crucially feeling truly unable to stop,
even when you're not physically hungry.
Speaker 1 (18:54):
It's not just I ate too much a dinner, No,
it's different.
Speaker 2 (18:57):
It's a sense of being on autopilot, desperate feeling of
I couldn't stop myself, as if some external force is
driving the behavior. This is often accompanied by a feeling
of disassociation from the act of eating itself, almost like
watching yourself do it.
Speaker 1 (19:13):
That feeling of being on autopilot, where your hand just
keeps going to the bad even though your brain is
screaming stop. It's a profound disconnect and it must feel
incredibly disempowering.
Speaker 2 (19:23):
It is incredibly disempowering exactly. The second sign is profound
guilt or shame. Okay, these are deep, often overwhelming feelings
of guilt, shame, or maybe regret that emerge after emotional
eating episodes.
Speaker 1 (19:35):
After the fact.
Speaker 2 (19:36):
Yes, and here's the tragic self perpetuating part. This intense
guilt and shame can tragically lead right back to more
emotional eating as the individual tries to cope with those
now very uncomfortable feelings.
Speaker 1 (19:50):
Ah So the guilt itself becomes a trigger.
Speaker 2 (19:52):
It often does, perpetuating a very difficult cycle of self
criticism and self soothing that never quite solves the underlying issue.
It creates a self reinforcing downward spiral.
Speaker 1 (20:02):
It's a truly vicious circle. You feel bad, you eat
to cope, then you feel bad about eating, and the
cycle just spins faster and faster, digging you deeper into
distress exactly.
Speaker 3 (20:13):
The third sign is physical harm.
Speaker 1 (20:14):
Okay, like actual health consequences.
Speaker 2 (20:17):
Yes, this can include noticeable and significant weight fluctuations, persistent
and severe digestive issues like chronic bloating, constipation or acid reflux,
or other serious health problems directly caused by frequent overeating,
things like high cholesterol, high blood pressure, or even type
two diabetes. It also encompasses restrictive compensatory behaviors that some
individuals might engage in, things like excessive exercise, self induced vomiting,
(20:41):
or the misuse of laxatives in a desperate attempt to undo.
Speaker 1 (20:45):
The eating, trying to counteract the loss of control.
Speaker 2 (20:47):
Precisely, These are clear physical manifestations that something is profoundly
out of balance and impacting the body directly.
Speaker 1 (20:55):
And finally, the fourth sign.
Speaker 2 (20:57):
The fourth sign is interference with life, meaning this is
when emotional eating starts to negatively affect broader aspects of
your life, your performance at work or school, your relationships
with loved ones, your social activities, or your overall self
esteem and sense.
Speaker 3 (21:12):
Of well being.
Speaker 1 (21:12):
So it spills out beyond just food.
Speaker 3 (21:14):
It really does.
Speaker 2 (21:15):
It stops being just about food and starts becoming a central,
controlling force that limits your ability to live your life fully,
often leading to social withdrawal, secrecy, and a diminished quality.
Speaker 1 (21:25):
Of life that sounds incredibly isolating.
Speaker 2 (21:28):
It very often is these four signs loss of control, guilt, shame,
physical harm, interference with life. They aren't just isolated incidents.
They represent a significant and deeply troubling shift in the
individual's relationship with food. They indicate that what might have
started as a temporary coping strategy has evolved into something
(21:50):
that truly demands compassionate attention and professional care. Because it's
now actively undermining physical, mental, and emotional well being, the.
Speaker 1 (21:59):
Hidden length which has turned into an alarm bell that
can no longer be ignored.
Speaker 3 (22:03):
Well said, yes, an alarm bell.
Speaker 1 (22:05):
So it's not just about what you eat, then, it's
really about how you feel about it, how it impacts
your body, and how it ripples out into every corner of.
Speaker 3 (22:12):
Your life, exactly the whole picture.
Speaker 1 (22:14):
And when we talk about this escalation, it's important to
understand that there are specific eating disorders related to overeating
that manifest with these patterns. Recognizing their distinctions can be
the first stoop towards finding the right help, right.
Speaker 2 (22:27):
Absolutely, and let's delve into these with the care and
compassion they deserve, understanding that these are complex conditions, not
simply choices, okay. One of the most common eating disorders,
affecting almost two percent of people worldwide, which is tens
of millions of people, is binge eating disorder.
Speaker 1 (22:46):
Or bed okay BBD.
Speaker 2 (22:48):
The core behavior involves recurrent episodes of eating large amounts
of food, often very rapidly and to the point of
feeling uncomfortably full, even when not physically.
Speaker 1 (22:57):
Hungry, and often in secret, often in secret.
Speaker 2 (23:00):
Yes, accompanied by that profound sense of loss.
Speaker 3 (23:03):
Of control we talked about.
Speaker 2 (23:05):
The emotional aftermath is characterized by intense shame, disgust, and guilt,
which sadly often dries individuals back to food to cope
with these painful feelings, creating that very difficult and self
perpetuating cycle.
Speaker 1 (23:17):
It sounds incredibly isolating to be caught in that loop,
feeling that shame and unable to break free.
Speaker 2 (23:22):
It often is, and the isolation only compounds the distress.
Then there's bleamy in rivosa. This is a heartbreaking cycle
that combines recurrent episodes of binge eating with subsequent restrictive
or compensatory behaviors.
Speaker 1 (23:35):
Compensatory behaviors like what.
Speaker 2 (23:37):
After consuming large quantities of food. Individuals with blimia try
to undo the eating through purging behaviors like self induced vomiting,
excessive exercise, or even the misuse of laxatives or diuretics.
It's an attempt to regain control after feeling completely out
of control during a binge.
Speaker 1 (23:56):
The physical toll alone must be immense, given the aggressive
nature of those compensatory behaviors.
Speaker 2 (24:01):
It is the physical symptoms of bolimia can be severe
and far reaching. Things like muscle weakness, chronic and severe dehydration,
electrolyte imbalances which can actually lead to heart problems wow
very serious. Also swollen cheeks due to salivary gland enlargement,
dental erosion from stomach acid and severe constipation or other
gastrointestinal issues. And the emotional toll beyond the profound physical toll,
(24:25):
the emotional distress of living with bolimia, the secrecy, the shame,
the constant preoccupation with food and body weight is immense,
which highlights why it is so critical to approach it
and all eating disorders with profound understanding and kindness, recognizing
the deep pain and struggle involved.
Speaker 1 (24:44):
Absolutely, and there was one mark.
Speaker 3 (24:46):
Yes Night eating syndrome or.
Speaker 1 (24:47):
NES night eating syndrome.
Speaker 3 (24:49):
This isn't just a.
Speaker 2 (24:50):
Casual late night snack before bed, which, let's face that
many of us do sometimes right. ANYS involves repeatedly waking
up during the night specifically to eat, often multiple times,
and experiencing a lack of appetite in the morning. People
with NES might eat more than, say, twenty five percent
of their daily calories.
Speaker 3 (25:08):
After dinner, waking up to eat, waking up.
Speaker 2 (25:10):
Specifically to eat, Yes and is often linked to underlying stress, anxiety.
Speaker 3 (25:14):
Or depression.
Speaker 2 (25:15):
For those experiencing it, emotional eating at night becomes a
deeply ingrained routine. It fundamentally disrupts normal eating patterns, sleep cycles,
circadian rhythms, leading to chronic fatigue, a feeling of being
completely out of control, and often significant guilt or distress
about the nighttime behavior.
Speaker 1 (25:34):
It's a very specific manifestation of that hidden language.
Speaker 2 (25:38):
Exactly translating into food consumption, but in the quiet, isolated
hours of the night.
Speaker 1 (25:44):
Each of these bead bleimia nes has its own unique
patterns and challenges, its own specific ways the hidden language
expresses itself, but they all share that underlying thread of
food becoming intertwined with emotions in a way that harms
both physical and mental well being.
Speaker 3 (26:00):
That's the common denominator.
Speaker 1 (26:02):
It's a powerful distinction to make. Understanding that these aren't
just bad habits but complex conditions.
Speaker 2 (26:06):
And understanding these specific distinctions is not about labeling individuals,
not at all. It's about providing clarity and validating experiences right.
Speaker 1 (26:14):
It helps people feel less alone exactly.
Speaker 2 (26:17):
It underscores that these are complex, multifaceted conditions, not simply
a lack of will power or a conscious choice. They
deserve to be approached with immense compassion and professional care.
Recognizing the specific pattern is the first crucial step toward
finding the right kind of support and beginning a journey
towards healing.
Speaker 1 (26:36):
So, if you're listening and some of these signs resonate
with you or maybe with someone you know, the big
question becomes, how do you take control? What are the
pathways to fostering a healthier relationship with food moving forward
from these often unconscious patterns.
Speaker 2 (26:52):
Well, the most critical first step if any of those
warning signs we just discussed felt particularly resonant, is knowing
when to seek professional help.
Speaker 1 (27:00):
Okay, don't try to tough it out.
Speaker 2 (27:02):
Alone, please don't. If emotional eating feels unmanageable, if it
leads to persistent distress, or if it begins to genuinely
harm your physical health or your relationships, that is a clear,
undeniable indicator that it's a critical moment to seek professional help.
You absolutely do not have to navigate this alone. In fact,
trying to do so can be incredibly difficult and often
(27:25):
frankly less effective.
Speaker 1 (27:27):
Just like you'd see a doctor for persistent physical ailment right,
your mental and emotional well being deserves the same proactive
expert care. Absolutely, there's incredible strength and courage in reaching
out and admitting you need support. It's a sign of
self awareness and a powerful commitment to your own health
and recovery. It's a statement that you are worthy of
(27:47):
health and healing.
Speaker 2 (27:49):
Will said, this isn't a sign of failure, but rather
a powerful decisive step towards recovery and healing.
Speaker 1 (27:55):
So who do you turn to?
Speaker 2 (27:57):
Mental health care professionals are key here. Specific therapy approaches
like cognitive behavioral therapy often called CDT, can be very effective.
Speaker 1 (28:05):
How does CBT help?
Speaker 2 (28:07):
CBT essentially helps you identify and challenge the negative thought
patterns and beliefs that drive your unhealthy behaviors. It helps
you change your thinking to change your actions. Or Working
closely with a registered nutritionist or dietitian who specializes in
eating disorders, someone who has a profound understanding of the
psychological relationship with.
Speaker 1 (28:25):
Food right, someone who gets the emotional piece too exactly.
Speaker 2 (28:29):
These professionals can be incredibly effective. They can help break
the cycle, address the root causes of the emotional eating,
and provide tailored strategies and crucially, a safe, confidential space
to explore the underlying issues, which is often vital for
long term, sustainable healing and rebuilding a truly healthy relationship
with food.
Speaker 1 (28:47):
Okay, so professional help is key if things feel unmanageable,
But what if your symptoms feel more manageable. If you're
recognizing these patterns but feel like you can begin to
shift them yourself, are there things you can do?
Speaker 3 (29:00):
Absolutely?
Speaker 2 (29:01):
There are powerful self management strategies you could start implementing today.
These are tools you can begin using too. As you
said earlier, reinterpret that hidden language of cravings.
Speaker 1 (29:10):
Great, what's the first step?
Speaker 2 (29:12):
The first is to cultivate profound self awareness, and it
begins with a practice of self discipline, but not in
the punitive sense, more in a sense of consistent gentle observation.
Speaker 1 (29:23):
Okay, like being a curious observer of yourself exactly.
Speaker 2 (29:27):
A licensed therapist Karen Baker suggests keeping an emotional food
diary is an incredibly effective tool for understanding your eating patterns.
Speaker 1 (29:36):
A food diary, How does that work emotionally well?
Speaker 2 (29:38):
And I can tell you from countless conversations. This isn't
about counting calories or being judgmental, not at all. It's
about honest observation. You simply note down what you eat,
when you eat it, and crucially, what emotions you are
feeling right before and during.
Speaker 3 (29:52):
The act of eating.
Speaker 1 (29:54):
Connecting the food to the feeling precisely.
Speaker 2 (29:57):
It shines a light on your triggers. It reveals the
specific emotional words your body is using when it reaches
for food.
Speaker 1 (30:03):
It's like becoming a detective in your own mind, piecing
together the clues that your body is sending.
Speaker 3 (30:08):
That's a perfect description.
Speaker 2 (30:09):
And along with that, there's a truly transformative technique called
a sixty second pause.
Speaker 1 (30:15):
The sixty second pause.
Speaker 2 (30:16):
Okay, when that urge to eat strikes, especially when you
suspect it might be emotional rather than physical.
Speaker 1 (30:22):
Hunger, just pause, literally, stop.
Speaker 2 (30:26):
Literally stop, set a sixty second timer on your phone,
and during that minute, ask yourself, am I truly hungry
right now? Or am I eating because I'm feeling emotional?
What is the real hunger here? It's a moment of
mindful interrogation.
Speaker 1 (30:41):
Just taking that one minute to check it exactly.
Speaker 2 (30:44):
This pause technique is incredibly powerful because it introduces mindfulness
precisely at the point of decision. It creates a critical
micro gap between the impulse and the action, a space
to choose, A space to choose after the countdown. If
your answer is genuine physical hunger, then by all means,
proceed to eat mindfully.
Speaker 3 (31:02):
We'll talk more about that later, okay.
Speaker 2 (31:03):
But if you realize it's not physical hunger, if an
emotion is indeed coming to the surface, take another minute,
just one.
Speaker 1 (31:08):
More minute, a minute two. What happens then?
Speaker 2 (31:11):
During that additional minute? The goal is to identify that
surfacing emotion, name it, acknowledge it, and then consciously redirect
your energy to a different activity, entirely, something unrelated to food.
Speaker 1 (31:21):
It sounds so simple, almost too simple, but I can
see how that minute of intentional pause could be a
game changer.
Speaker 3 (31:28):
It really can.
Speaker 1 (31:29):
It creates just enough space between the impulse and the
automatic reaction to allow for a conscious choice. You gain agency.
Speaker 3 (31:36):
Back you do.
Speaker 1 (31:37):
But what happens if that minute feels impossible, or if
after the minute the urge is still overwhelming. I imagine
that's a common experience and it could feel defeating.
Speaker 2 (31:47):
That's a crucial point, and yes it is common. If
sixty seconds feels too long, initially start with ten seconds
or thirty The goal is just to create any micro gap,
any small space for awareness. Start, start small, and if
the urge persists even after the pause, it's not a failure.
Speaker 3 (32:04):
Please hear that. It's not a failure.
Speaker 2 (32:06):
It's an invitation to explore further. Can you take another minute?
Can you identify the intensity of the emotion? Okay, and
then can you choose the smallest, most accessible alternative. Maybe
it's just sipping a glass of water, or taking a
single deep breath, or just walking to another room for
thirty seconds, something tiny, something tiny. The aim isn't perfection
from the start. It's consistent, gentle redirection and building that
(32:30):
muscle of conscious choice. Every single time you create that gap,
you're strengthening new neural pathways.
Speaker 3 (32:36):
You're paving a new road.
Speaker 1 (32:37):
Okay, that makes sense, building a new habit sixty seconds
or less at a time, exactly once you've identified the emotion,
maybe in that second minute, the next step is to
choose alternative things beyond the plate that actually address the
true underlying need, that speak the real language your body
is trying to.
Speaker 3 (32:53):
Use, precisely address the real hunger.
Speaker 1 (32:55):
For instance, if you're feeling overwhelmed with stress. Instead of
turning to food, try holming techniques. I know the Male
Clinic recommends relaxed grieving as one of the best.
Speaker 2 (33:04):
Yes, ditaphlegmatic breathing, deep belly breaths.
Speaker 1 (33:08):
Tell us about that. How does it work?
Speaker 2 (33:10):
It involves deep even paste breeding, using your diaphragm, that
muscle between your chest and belly. You breed in slowly
through your nose, letting your belly expand and breed out
slowly through your mouth. The purpose is to slow your
breathing right down, take in more oxygen, and create space
to actually process what's really going on inside you. It
(33:31):
sends a clear message of safety to your nervous system,
calms the fight or flight response.
Speaker 1 (33:36):
So it directly counteracts the stress signal.
Speaker 2 (33:38):
It does beyond just breathing. If stress is your trigger,
you could consider progressive muscle relaxation. That's where you tense
and then consciously relax different moddel groups throughout your body.
Speaker 1 (33:50):
Oh yeah, I've heard of that. Starting with your toes and.
Speaker 2 (33:52):
Working up exactly, or perhaps journaling. Just getting those swirling
thoughts out of your head and onto paper can be
incredibly releasing. Gentle movement like yoga or Stretching can also
be really effective at releasing physical tension linked to stress.
Speaker 1 (34:05):
Okay, so those are for stress. What about boredom? That
restlessness we talked about.
Speaker 2 (34:10):
Ah, boredom. If boredom is the call instead of the fridge,
engage your mind or body. That could be picking up
a new hobby or even an old one you dropped,
learning a few phrases in a new language online, starting
a craft project, even something simple like tidying a cluttered
space can create a sense of accomplishment and order. Shifting
(34:32):
your focus.
Speaker 1 (34:32):
Anything that engages you.
Speaker 3 (34:34):
Basically, anything that engages you.
Speaker 2 (34:36):
And if loneliness creeps in that familiar ache for connection,
remember that reaching out to a loved one can make
a world a difference. Yeah, make a phone call, send
a thoughtful text, plan a future coffee date, or consider
joining a local club, a volunteer group, an online community
centered around an interest you have. Even interacting with a
pet if you have one, can provide immense comfort and companionship.
Speaker 1 (34:58):
Directly addressing the need for rather than trying to fill
that profound human.
Speaker 2 (35:03):
Need with food precisely, that's the key. If anger or
frustration is boiling, maybe a vigorous physical activity.
Speaker 3 (35:10):
Like a brisk walk, a run.
Speaker 2 (35:11):
Even punching a pillow can provide a healthy physical release.
Speaker 1 (35:14):
It out physically, get it out physically.
Speaker 2 (35:17):
Writing an angry letter you never send can also be
very cathartic for sadness or grief. Sometimes it's about allowing
the emotion to be present, not trying to numb it,
Engaging in comforting rituals like a warm bath with soothing music,
wrapping yourself in a soft blanket, or listening to music
that validates your feelings that can be more genuinely nourishing
(35:38):
than eating.
Speaker 1 (35:39):
So it's about matching the alternative to the actual emotion exactly.
Speaker 2 (35:44):
These alternatives directly address the underlying emotional needs that food
temporarily masks. They offer sustainable, healthy ways to cope with stress, boredom, loneliness,
or any other challenging emotion. They foster genuine well being
in resilience rather than just that fleeting three minute distraction.
Speaker 1 (36:01):
You're teaching your body in new healthier vocabulary for its
emotional language.
Speaker 3 (36:05):
Beautifully put a new vocabulary.
Speaker 1 (36:07):
And finally, there's a strategy that seems to tie all
of this together, one that really helps you become fluent
in your body's true language. Practice Mindful eating.
Speaker 2 (36:15):
Ah, yes, mindful eating crucial. It involves paying full, non
judgmental attention to the entire experience of eating.
Speaker 1 (36:22):
Okay, what does that actually look like? In practice?
Speaker 2 (36:25):
It's about being profoundly present with your food, engaging all
your senses. You actually notice your food, the colors, the smells,
the textures. You enjoy each bite, savoring the flavors, noticing
how it feels in your mouth, flowing down, slowing way down.
And critically, you pay close attention to when you feel
truly hungry before you start eating, and just as importantly,
(36:47):
when you feel truly full or satisfied, signaling that it's
time to stop.
Speaker 1 (36:52):
Listening to those body cues.
Speaker 3 (36:53):
Really listening.
Speaker 2 (36:54):
This means maybe putting your fork down between bites, chewing thoroughly,
taking time to truly taste instead of just inhaling your food.
Speaker 1 (37:04):
It's about being truly present with your meal then, as
if it's the most interesting and important thing you could
be doing at that moment. Yes, really savoring the flavors,
the textures, and listening to your body's subtle signals rather
than just passively consuming while distracted by a screen or
lost in your own thoughts. It sounds like a radical
act of presence in our fast paced world.
Speaker 2 (37:23):
It can feel radical, yes, but research has specifically highlighted
the effectiveness of mindful eating in reducing emotional eating.
Speaker 1 (37:30):
Really, how does it help?
Speaker 2 (37:31):
Practicing mindfulness helps you slow down, become more aware of
your body's actual cues hunger, fullness, satisfaction, and consequently make
more intentional, conscious choices about what and how you eat.
Speaker 3 (37:45):
It moves you from a reactive.
Speaker 2 (37:47):
Relationship with food, often driven by emotion or habit, to
a responsive, respectful one, driven by genuine need and appreciation.
Speaker 1 (37:56):
So it's definitely not a diet.
Speaker 3 (37:57):
Then, absolutely not. It's not a diet at all.
Speaker 1 (37:59):
It's more like a way of a practice of living
more consciously.
Speaker 2 (38:02):
Precisely, mindful eating is a practice of awareness and self compassion.
It re establishes a respectful and intuitive relationship with food.
It helps you move away from reactive eating driven by emotion,
towards intentional nourishment driven by.
Speaker 1 (38:16):
True need, building resilience.
Speaker 3 (38:18):
Building resilience.
Speaker 2 (38:19):
Yes, it helps you truly appreciate your food, can improve digestion,
and empowers you to make choices that truly serve your
overall well being both physically and emotionally. It allows you
to finally understand and respond to the true language your
body has been speaking all along.
Speaker 1 (38:35):
So as we wrap up this deep dive, the core
message seems to be this, breaking free from emotional eating
patterns and if present associated disorders is absolutely possible.
Speaker 3 (38:46):
Absolutely possible.
Speaker 1 (38:47):
Yes, It begins with understanding the patterns we've built, acknowledging
the powerful role emotions play, and most crucially, addressing those
underlying emotions directly rather than trying to numb them or
distract from them with food.
Speaker 3 (39:00):
It's the heart of it.
Speaker 2 (39:00):
Healing starts with compassion, honesty, and a healthy dose of
self discipline and gentle observation for ourselves and importantly, equal
understanding and compassion for others who may be struggling.
Speaker 1 (39:12):
Right you now have hopefully a deeper understanding of how
emotions and food intertwine, and more importantly, some powerful tools
to navigate that complex connection and begin to translate your
body's hidden language.
Speaker 2 (39:25):
And perhaps a final thought for you to reflect on
as you consider your own relationship with food, try asking
yourself not just what you eat, but what deeper need
you are truly trying to satisfy when you find yourself
reaching for food outside.
Speaker 1 (39:37):
Of physical hunger, what's the real hunger?
Speaker 3 (39:40):
What is the real hunger?
Speaker 2 (39:41):
Are you seeking comfort, distraction, connection, relief? And then, what
small intentional step can you take today, maybe using one
of the tools we discussed, to honor that deeper need
in a way that truly nourishes you beyond just.
Speaker 1 (39:55):
The plate, a small step towards speaking that new language exactly.
Speaker 2 (39:58):
We encourage you to continue this profound journey of self
discovery and self compassion, learning to truly hear, understand, and
respond to your body's deepest wisdom.
You've just finished a satisfying meal, you're truly genuinely full,
and yet maybe just moments later you find yourself kind
of eyeing a snack.
Speaker 2 (00:09):
Right, Or maybe your stomach isn't rumbling at all, but
that urge to grab something anything, it's just undeniable, exactly.
Speaker 1 (00:17):
Maybe you've had one of those really exhausting days, you know,
and all you can think about is that ice cream
in the freezer, even though honestly dinner was more than enough.
Speaker 2 (00:26):
Or you're just scrolling, you know, through endless online videos
and suddenly there's this inexplicable pull towards the kitchen.
Speaker 1 (00:33):
Yeah, not for hunger, but for well, something else. Why
is it that, sometimes, even after we satisfy what seems
like our fundamental physical hunger, we keep seeking out food
or we.
Speaker 2 (00:44):
Reach for it when our body isn't actually asking for fuel.
Speaker 1 (00:47):
Yeah, if the main goal of eating is just, you know,
to satisfy physical hunger, why do our bodies and mind
so often tells a completely different story. It's almost like
there's this this hidden language happening, whispering to us through craving.
Speaker 2 (01:00):
And what's truly fascinating here, I think is how often
that urge to eat really isn't about fueling our physical body,
not at all. It's about something far deeper, maybe a
conversation our mind or body is trying to have with us,
using food as its most immediate language, often unconsciously, of course, like.
Speaker 1 (01:19):
A default language kind of.
Speaker 2 (01:20):
Yeah, it's an ancient, deeply ingrained dialogue. And if we
don't understand the words, you know, if we don't grasp
the real message behind the craving, well, we can easily
get caught in a cycle we don't fully comprehend.
Speaker 1 (01:33):
Leaving us feeling confused, maybe out of control.
Speaker 3 (01:37):
Exactly confused and out of control.
Speaker 1 (01:39):
And that's exactly what we're here to unpack today. Welcome
to the deep dive. Today, we're embarking on a real,
in depth exploration of what's generally known as emotional eating, right,
that act of turning to food not really for sustenance,
but to address needs our mind or body can't seem
to express in other, maybe clearer ways.
Speaker 3 (01:58):
Yeah, finding a different book almost.
Speaker 1 (02:00):
We're going to dive into the surprising, often subconscious reasons
why we find ourselves over eating.
Speaker 2 (02:05):
We'll also look at the critical signs that maybe emotional
eating is moving into the territory of well a more
serious eating disorder, and.
Speaker 1 (02:13):
Perhaps most importantly, we'll explore practical, actionable strategies, things you
can actually use to regain control and hopefully foster a healthier,
more intuitive relationship with food.
Speaker 2 (02:26):
Absolutely, this deep dive is really designed to offer you
a shortcut to understanding, packed with some surprising facts and
insights that will hopefully spark some real aha.
Speaker 3 (02:36):
Moments for you.
Speaker 1 (02:37):
So let's begin to decipher this hidden language of hunger.
Speaker 2 (02:40):
Okay, So when we talk about emotional eating, we're truly
going beyond the simple biological act of satisfying a growling stomach. Right,
It's more nuanced, Definitely, We're discussing those profound instances where
we seek food for reasons other than true physical hunger,
often as a way to cope with difficult feelings or situations.
Speaker 1 (03:00):
And it's not just a casual choice, is it, like, ah,
I fancy some chocolate?
Speaker 2 (03:03):
Not usually, No, It's often a profound, frequently unconscious response
to an internal state. It's a coping mechanism that our
brain has learned to deploy, even if it's not really
serving our best interests in the long run.
Speaker 1 (03:18):
That resonates so much. I mean, I think we've all
probably done it without even realizing it. I know I
certainly have like that feeling after a particularly grueling day
at work, you know the one, Yeah, where every meeting
seemed to go sideways and your to do list just
got longer and longer. Oh.
Speaker 3 (03:35):
Absolutely, we've all been there.
Speaker 1 (03:36):
You get home completely drained, and suddenly all you can
think about is that bag of chips or you know,
that tub of ice cream. It's almost an automatic response, right.
It really is not that your stomach is empty, it's
that your like emotional tank feels completely depleted.
Speaker 2 (03:52):
And that automatic response often has a very clear biological underpinning,
which is I think truly fascinating.
Speaker 1 (03:57):
Okay.
Speaker 2 (03:58):
One of the most common drivers for this type of
eating is stress and anxiety. Right.
Speaker 1 (04:03):
Makes sense.
Speaker 2 (04:04):
When our stress levels rise, our bodies have a very
specific physiological response. They release a hormone called cortisol.
Speaker 1 (04:12):
Ah, cortisol, heard of that one.
Speaker 3 (04:14):
Yeah.
Speaker 2 (04:14):
Now, Cortisol doesn't just heighten those feelings of stress, making
you feel more on edge, it also actively increases cravings
for very specific types of food, which are high fat,
sugary foods. Yeah, these are precisely what we instinctively label
as comfort foods.
Speaker 1 (04:31):
So it's not just our imagination or feeling like we
lack willpower when we're stressed and suddenly all we want
is I don't know, a brownie or a bag of
chip is all. It's a literal chemical reaction happening inside us.
Speaker 2 (04:42):
Precisely, it's a natural chemical reaction within the body. Research
has actually shown how cortisol can directly lead us to
seek out these comfort foods. It creases very challenging cycle
where stress leads to well less healthy eating habits. Ah yeah,
And experts explain that when you feel stressed, body quite
literally produces more of this hormone cortisol, and it is
(05:03):
directly linked to a greater appetite and that craving for
those calorie dense, high fat should refoods.
Speaker 1 (05:09):
So if you find yourself reaching for those specific foods
when you're under pressure, it's really important to remember it's
not some personal failing or just a lack of self
control in that moment.
Speaker 2 (05:22):
Exactly, it's your body's ancient chemistry at place responding to
what it perceives as a threat.
Speaker 1 (05:28):
You could almost think that like your body's old alarm
system misfiring.
Speaker 3 (05:31):
Right, that's a great analogy.
Speaker 1 (05:33):
It's a system designed to help you survive in a
real emergency, like, Okay, we need energy now for fight
or flight.
Speaker 3 (05:38):
So store it up right, fuel up quickly.
Speaker 1 (05:41):
But in today's world, that same ancient programming might just
be sending you straight to the cookie jar or the
nearest fast food drive through, even when there's no you know,
saber toothed tiger insight exactly.
Speaker 2 (05:52):
It's trying to help you in a primal way, but
it's a well over zealous for modern life.
Speaker 3 (05:58):
As you say it, missfires.
Speaker 2 (05:59):
Yeah, overzealous is a good word, and that highlights such
a crucial point. Our bodies are fundamentally wired for survival
in times of perceived threat, and chronic stress certainly feels
like a threat to our ancient biology. Our programming encourages
us to store energy efficiently.
Speaker 1 (06:16):
Get ready for famine or flight.
Speaker 2 (06:18):
Which makes those calorie dense, high fat, high sugar foods
particularly appealing because they offer that quick energy hit and
the promise of stored reserves for future perceived hardship.
Speaker 1 (06:30):
So understanding that biological part can actually be quite.
Speaker 2 (06:33):
Empowering, incredibly empowering. Yes, because it shifts the narrative away
from self blame, from thinking I'm weak for cravingness, to
one of informed self awareness. It's recognizing how your body
responds to what it sees as a crisis, and then
finding healthier, more effective ways to intervene, ways that address
(06:53):
the root of the stress rather than just its convenient,
edible symptom.
Speaker 1 (06:56):
Addressing the stress itself, not just the craving it causes exactly.
Speaker 2 (07:00):
It helps us understand that these aren't cravings born of
true physical need, but often they're the echoes of an
evolutionary past.
Speaker 1 (07:07):
Okay, so beyond that immediate stress response, there's another really
fascinating dimension to why we turn to food. It's often
about filling emotional voids. I read that a clinical psychologist,
doctor Susan Elbers, noted through her work with patients that
emotional eating frequently stems from feelings of well emotional emptiness. Yes,
it's as if food becomes this temporary companion, a tangible
(07:30):
way to fill that hollow feeling inside, that kind of
restless void, even when you're not actually physically hungry.
Speaker 2 (07:38):
That's absolutely true when you're feeling isolated, profoundly alone, or
maybe just a drift without a clear purpose or connection.
Food can sometimes serve as a comforting.
Speaker 1 (07:47):
Presence, like something reliable.
Speaker 2 (07:49):
Something immediate, something you can control, perhaps, and in that
moment it can feel like a welcome distraction from having
to fully sit with those uncomfortable feelings of emptiness or loneliness.
The sensory experience of eating, the ritual of preparing or
acquiring food can provide a momentary sense of engagement and fullness,
a temporary fix.
Speaker 1 (08:09):
You know, that feeling when you're just restless, maybe bored,
scrolling endlessly on your phone or binge watching a show,
and suddenly the fridge just I don't know it calls
to you, or you find yourself wandering into the kitchen,
opening the pantry door looking for something a munch.
Speaker 3 (08:23):
On, yep, rummaging.
Speaker 1 (08:25):
Yeah, not because your stomach is growling, but because there's
just this undefined energy or maybe a quiet ache inside
that you don't know what to do with.
Speaker 3 (08:33):
Absolutely, it's not always about hunger, is it.
Speaker 1 (08:35):
No. It's often about that emptiness, that lack of engagement,
or maybe just that desire for stimulation, something to break
the monotony.
Speaker 2 (08:44):
And this raises an incredibly important question if food is
acting as a distraction, what are we really distracting ourselves.
Speaker 1 (08:51):
From, right, what's the real issue.
Speaker 2 (08:53):
It suggests that addressing those deeper emotional needs, whether that's
a need for genuine connection, for meaningful purpose, for engaging activity,
or simply for self comfort and internal stillness, rather than
just the surface urge to eat, is the true key here.
Speaker 1 (09:07):
Finding the real hunger exactly.
Speaker 2 (09:10):
It's about recognizing that the hunger we're feeling isn't for food,
but maybe for something more profound, something that nourishes our
spirit and mind.
Speaker 1 (09:19):
And food in this context is just the language our
body uses when it maybe can't find another way to
express that deeper need.
Speaker 2 (09:26):
That's a great way to put it. It's the default
language when others aren't available or understood.
Speaker 1 (09:31):
And sometimes it's not emptiness but an absolute deluge of
negative emotions. Oh, definitely, feelings like sadness, overwhelming anger, frustration,
or even profound disappointment. They can be incredibly overwhelming, right,
They just wash over you, demanding attention, consuming. In those
moments where emotions feel too much to bear, food offers
(09:52):
a quick, albeit often temporary, way to soothe that pain.
It's like a comfort blanket we can actually consume.
Speaker 2 (09:58):
Offering an immediate eff leading sense of relief. It's a
very common coping mechanism because it's so readily available, and
it often delivers an immediate sensory reward.
Speaker 1 (10:07):
Yeah, it's right there.
Speaker 2 (10:08):
It is, however, and this is truly crucial for our understanding.
Doctor Susan Albers found in her research and clinical interviews
that this relief typically lasts only about three minutes.
Speaker 1 (10:19):
Wait, really three minutes.
Speaker 3 (10:21):
Just three minutes.
Speaker 2 (10:22):
After that incredibly brief window, the negative emotions tend to return,
and often they returned accompanied by feelings of guilt or
regret about the eating itself.
Speaker 1 (10:32):
Oh wow, so at backfires.
Speaker 2 (10:34):
It certainly can, which in turn can perpetuate a very
difficult cycle. Feel bad, eat for three minutes, relief, feel guilty,
then feel bad again, leading back to eating. It's a
challenging feedback loop.
Speaker 1 (10:48):
Wow, only three minutes. That's powerful and frankly a slightly
disheartening statistic, isn't it?
Speaker 3 (10:54):
It is dark?
Speaker 1 (10:55):
But what does that incredibly short window tell us about
the illusion of comfort we seek and why our brains
might still keep pushing us back to that behavior even
when the relief is so fleeting it almost sounds like
a trick our own minds play on us.
Speaker 2 (11:07):
That's precisely the crux of it. Our brains are wired
for immediate gratification, right for that quick dopamine hit. The
anticipation of relief, that brief surge of pleasure before and
during those first few bites can often be more powerful
psychologically than the relief itself.
Speaker 1 (11:22):
So it's the idea of relief.
Speaker 3 (11:24):
In many ways.
Speaker 2 (11:24):
Yes, it's a quick fix that momentarily quiets the emotional
alarm bell, offering a sense of escape. But because it
doesn't address the root cause of the distress, the bell
just rings louder shortly.
Speaker 1 (11:36):
After, and now with added guilt.
Speaker 2 (11:38):
Often yes, accompanied by the added burden of guilt and frustration.
It's a deeply ingrained pattern that can bypass our rational thought,
making us prioritize temporary soothing over long term well being.
Speaker 1 (11:51):
It's our body screaming for comfort in the language it knows.
Speaker 2 (11:54):
Exactly, even if that language is a poor translation for
lasting peace.
Speaker 1 (11:57):
And speaking of deeply ingrained connections, that fleeting relief also
brings us to another fascinating aspect, the power of nostalgia
and emotional eating, Oh, absolutely huge factor for many of us.
Some foods hold incredible emotional value. These aren't just meals,
they're emotional time machines. They remind us of happier, simpler times,
perhaps a childhood favorite like mac and cheese or a
(12:19):
warm bowl of rawmen noodles on a cold day. Or
for others, maybe the rich aromatic flavors of jolaf rice
or any dish that's deeply linked to memorable family or
cultural gatherings.
Speaker 2 (12:30):
Yeah, those culturally specific comfort foods.
Speaker 3 (12:33):
Are so powerful.
Speaker 1 (12:34):
I remember my grandmother's apple pie, for example. One bite
and I'm instantly back in our kitchen, surrounded by warmth
and love. It's visceral.
Speaker 2 (12:44):
Indeed, eating these specific foods can bring incredibly strong feelings
of comfort and nostalgia. It can make us feel safe, reassured,
and for a fleeting moment, transport us back to a
time and place where perhaps everything felt more stable and secure.
Speaker 1 (12:59):
It's the tape of a memory.
Speaker 3 (13:00):
A warm embrace from the past.
Speaker 2 (13:02):
Yes, a powerful sensory link to our personal history. This
isn't just about the food itself. It's about the positive associations,
the feelings of being cared for, loved, or celebrated that
are deeply embedded in our memories of those dishes.
Speaker 1 (13:16):
It's fascinating how a specific smell or taste can instantly
transport you back. Isn't it to your grandmother's kitchen or
that one dish that always signals a holiday celebration with
loved ones?
Speaker 3 (13:26):
It really is.
Speaker 1 (13:27):
It's more than just food. It's a memory, a hug
in a bowl, a symbol of belonging, security, or joy.
It makes perfect sense that we'd unconsciously gravitate towards that
when we're feeling low or overwhelmed, seeking to recapture those
positive emotions.
Speaker 2 (13:42):
And this is where the complexity truly comes in. While
the comfort and nostalgia are powerful and undeniably real, right,
the challenge arises when we begin to rely solely on
food for emotional regulation, especially given that fleeting three minute
window of relief.
Speaker 1 (13:59):
We just discussed, ah back to the three minutes exactly.
Speaker 2 (14:03):
This often leads to that cycle of guilt and regret.
The very thing we turn to for comfort can then
become a new source of distress.
Speaker 1 (14:10):
So it complicates our relationship with eating.
Speaker 2 (14:12):
Even further, precisely because we're layering negative emotions onto a
mechanism that initially promised solace. It's a miscommunication where our
emotional body uses the only language it knows, food, But
the message isn't fully understood or appropriately addressed.
Speaker 1 (14:27):
And sometimes emotional eating isn't even about a negative feeling at.
Speaker 3 (14:30):
All, Right, that's true.
Speaker 1 (14:31):
It may just be a part of your routine, a
deeply ingrained habit. You might find yourself snacking during certain
activities like watching online videos, unwinding after a tough day,
or even just sitting down to read, even if you're
not truly hungry.
Speaker 2 (14:46):
Absolutely, it just feels like what you're supposed to do
in that moment, part of the ritual. Yeah, these habits
can be incredibly hard to break, precisely because they become
so automatic, and often they feel like legitimate self care
or a well deserved reward after a challenging day.
Speaker 1 (15:02):
You've earned it, we tell ourselves exactly.
Speaker 2 (15:05):
So it becomes embedded in your daily rhythm, almost automatically,
the hand reaching for the bowl of popcorn without a
conscious thought when the movie starts.
Speaker 1 (15:13):
Or that afternoon sweet treat with your coffee, regardless of hunger.
Speaker 3 (15:17):
Mm hmm, that exact pattern.
Speaker 1 (15:19):
I think we all have those little rituals, right, the
movie night popcorn, even if dinner was only an hour
ago and you're still quite full, sure, or that afternoon
coffee break treat. It just feels right, a part of
the experience, a little moment of joy you've carved out
for yourself.
Speaker 2 (15:31):
And we might not even consciously register it as emotional eating.
Speaker 3 (15:35):
Because it's just yeah, oh, what we do, how we relax? Yeah,
familiar pattern.
Speaker 1 (15:39):
Yeah, it's just a habit.
Speaker 2 (15:41):
But what's crucial here, I think, is discerning between genuine
self care that truly nourishes you wholly in an habitual
pattern that might in fact be serving as a distraction
or a way to avoid something deeper.
Speaker 1 (15:54):
So how do you tell the difference.
Speaker 2 (15:56):
True self care should leave you feeling better in the
long run, feeling or energized.
Speaker 3 (16:01):
And without regret. Right, not worse, not worse.
Speaker 2 (16:04):
If a self care habit consistently leads to negative feelings,
physical discomfort, or a sense of being out of control,
it might be time to reevaluate its true purpose, to
ask what message that habit is trying to convey, what
deeper need it's attempting to meet.
Speaker 1 (16:19):
This brings us to a really important point. Then when
does this understandable human tendency, you know, turning to food
for comfort or routine, start to cross the line the threshold.
How do we know when that subtle line between comfort
and concern has been crossed? When these coping mechanisms, these
habits we've built, start to maybe control us rather than
(16:39):
the other way around.
Speaker 2 (16:40):
The very slippery slope and understanding the science of habit
formation can I think illuminate this quite a bit. A
study found that it takes an average of sixty six
days to.
Speaker 3 (16:51):
Form a new habit.
Speaker 1 (16:52):
Sixty six days. That's faster than I thought. Actually just
over two.
Speaker 2 (16:55):
Months, just over two months. Yeah, of consistent repetition can
solidify behavior into an automatic response.
Speaker 1 (17:02):
So those little self care routines we talked about, those
quick comfort fixes, when they're consistently repeated over weeks or months,
they can very easily solidify into something much harder to shift.
Speaker 3 (17:13):
That's exactly.
Speaker 1 (17:14):
It's like paving a mental super highway for that particular behavior.
Each time you take that road, it gets smoother and
faster until.
Speaker 3 (17:21):
It's your default route, the path of least resistance in
the brain.
Speaker 1 (17:25):
Yeah, the when your brain automatically takes without conscious effort,
it becomes incredibly efficient at getting you to that food,
even when you maybe wish it wouldn't, And.
Speaker 2 (17:33):
That emphasizes the insidious nature of habit formation. What starts
as a seemingly benign coping mechanism, a momentary distraction can,
through sheer repetition, literally rewire our neural.
Speaker 1 (17:47):
Pathway, a mental super highway.
Speaker 2 (17:48):
It becomes so well worn, so deeply grooved, that it
can feel incredibly challenging to break free without really intentional intervention.
Speaker 1 (17:57):
Yeah, you're fighting against brain chemistry, you are.
Speaker 2 (17:59):
It's about wreckgizing. When a pattern is no longer serving us,
when it is moved beyond a conscious choice and into
an automatic, perhaps even compulsive response, that diminishes.
Speaker 3 (18:10):
Our well being.
Speaker 1 (18:11):
It's when the hidden language of our cravings shifts from
maybe a whisper to a shout.
Speaker 3 (18:15):
That's a good way to put it, a shout.
Speaker 1 (18:17):
And we feel compelled to obey, even if we don't
want to. Precisely so, when does emotional eating escalate to
a point where it's more than just a habit. When
does it begin to indicate a more serious concern or
maybe even a specific eating disorder.
Speaker 2 (18:30):
There are four key warning signs that often suggest emotional
eating might be moving into more serious territory, Signs that
demand attention and perhaps professional support.
Speaker 1 (18:39):
Okay, what are they?
Speaker 2 (18:40):
But the first crucial sign is a loss of control.
Speaker 1 (18:43):
Loss of control.
Speaker 2 (18:45):
This manifest is regularly eating very large quantities of food
in a short time and crucially feeling truly unable to stop,
even when you're not physically hungry.
Speaker 1 (18:54):
It's not just I ate too much a dinner, No,
it's different.
Speaker 2 (18:57):
It's a sense of being on autopilot, desperate feeling of
I couldn't stop myself, as if some external force is
driving the behavior. This is often accompanied by a feeling
of disassociation from the act of eating itself, almost like
watching yourself do it.
Speaker 1 (19:13):
That feeling of being on autopilot, where your hand just
keeps going to the bad even though your brain is
screaming stop. It's a profound disconnect and it must feel
incredibly disempowering.
Speaker 2 (19:23):
It is incredibly disempowering exactly. The second sign is profound
guilt or shame. Okay, these are deep, often overwhelming feelings
of guilt, shame, or maybe regret that emerge after emotional
eating episodes.
Speaker 1 (19:35):
After the fact.
Speaker 2 (19:36):
Yes, and here's the tragic self perpetuating part. This intense
guilt and shame can tragically lead right back to more
emotional eating as the individual tries to cope with those
now very uncomfortable feelings.
Speaker 1 (19:50):
Ah So the guilt itself becomes a trigger.
Speaker 2 (19:52):
It often does, perpetuating a very difficult cycle of self
criticism and self soothing that never quite solves the underlying issue.
It creates a self reinforcing downward spiral.
Speaker 1 (20:02):
It's a truly vicious circle. You feel bad, you eat
to cope, then you feel bad about eating, and the
cycle just spins faster and faster, digging you deeper into
distress exactly.
Speaker 3 (20:13):
The third sign is physical harm.
Speaker 1 (20:14):
Okay, like actual health consequences.
Speaker 2 (20:17):
Yes, this can include noticeable and significant weight fluctuations, persistent
and severe digestive issues like chronic bloating, constipation or acid reflux,
or other serious health problems directly caused by frequent overeating,
things like high cholesterol, high blood pressure, or even type
two diabetes. It also encompasses restrictive compensatory behaviors that some
individuals might engage in, things like excessive exercise, self induced vomiting,
(20:41):
or the misuse of laxatives in a desperate attempt to undo.
Speaker 1 (20:45):
The eating, trying to counteract the loss of control.
Speaker 2 (20:47):
Precisely, These are clear physical manifestations that something is profoundly
out of balance and impacting the body directly.
Speaker 1 (20:55):
And finally, the fourth sign.
Speaker 2 (20:57):
The fourth sign is interference with life, meaning this is
when emotional eating starts to negatively affect broader aspects of
your life, your performance at work or school, your relationships
with loved ones, your social activities, or your overall self
esteem and sense.
Speaker 3 (21:12):
Of well being.
Speaker 1 (21:12):
So it spills out beyond just food.
Speaker 3 (21:14):
It really does.
Speaker 2 (21:15):
It stops being just about food and starts becoming a central,
controlling force that limits your ability to live your life fully,
often leading to social withdrawal, secrecy, and a diminished quality.
Speaker 1 (21:25):
Of life that sounds incredibly isolating.
Speaker 2 (21:28):
It very often is these four signs loss of control, guilt, shame,
physical harm, interference with life. They aren't just isolated incidents.
They represent a significant and deeply troubling shift in the
individual's relationship with food. They indicate that what might have
started as a temporary coping strategy has evolved into something
(21:50):
that truly demands compassionate attention and professional care. Because it's
now actively undermining physical, mental, and emotional well being, the.
Speaker 1 (21:59):
Hidden length which has turned into an alarm bell that
can no longer be ignored.
Speaker 3 (22:03):
Well said, yes, an alarm bell.
Speaker 1 (22:05):
So it's not just about what you eat, then, it's
really about how you feel about it, how it impacts
your body, and how it ripples out into every corner of.
Speaker 3 (22:12):
Your life, exactly the whole picture.
Speaker 1 (22:14):
And when we talk about this escalation, it's important to
understand that there are specific eating disorders related to overeating
that manifest with these patterns. Recognizing their distinctions can be
the first stoop towards finding the right help, right.
Speaker 2 (22:27):
Absolutely, and let's delve into these with the care and
compassion they deserve, understanding that these are complex conditions, not
simply choices, okay. One of the most common eating disorders,
affecting almost two percent of people worldwide, which is tens
of millions of people, is binge eating disorder.
Speaker 1 (22:46):
Or bed okay BBD.
Speaker 2 (22:48):
The core behavior involves recurrent episodes of eating large amounts
of food, often very rapidly and to the point of
feeling uncomfortably full, even when not physically.
Speaker 1 (22:57):
Hungry, and often in secret, often in secret.
Speaker 2 (23:00):
Yes, accompanied by that profound sense of loss.
Speaker 3 (23:03):
Of control we talked about.
Speaker 2 (23:05):
The emotional aftermath is characterized by intense shame, disgust, and guilt,
which sadly often dries individuals back to food to cope
with these painful feelings, creating that very difficult and self
perpetuating cycle.
Speaker 1 (23:17):
It sounds incredibly isolating to be caught in that loop,
feeling that shame and unable to break free.
Speaker 2 (23:22):
It often is, and the isolation only compounds the distress.
Then there's bleamy in rivosa. This is a heartbreaking cycle
that combines recurrent episodes of binge eating with subsequent restrictive
or compensatory behaviors.
Speaker 1 (23:35):
Compensatory behaviors like what.
Speaker 2 (23:37):
After consuming large quantities of food. Individuals with blimia try
to undo the eating through purging behaviors like self induced vomiting,
excessive exercise, or even the misuse of laxatives or diuretics.
It's an attempt to regain control after feeling completely out
of control during a binge.
Speaker 1 (23:56):
The physical toll alone must be immense, given the aggressive
nature of those compensatory behaviors.
Speaker 2 (24:01):
It is the physical symptoms of bolimia can be severe
and far reaching. Things like muscle weakness, chronic and severe dehydration,
electrolyte imbalances which can actually lead to heart problems wow
very serious. Also swollen cheeks due to salivary gland enlargement,
dental erosion from stomach acid and severe constipation or other
gastrointestinal issues. And the emotional toll beyond the profound physical toll,
(24:25):
the emotional distress of living with bolimia, the secrecy, the shame,
the constant preoccupation with food and body weight is immense,
which highlights why it is so critical to approach it
and all eating disorders with profound understanding and kindness, recognizing
the deep pain and struggle involved.
Speaker 1 (24:44):
Absolutely, and there was one mark.
Speaker 3 (24:46):
Yes Night eating syndrome or.
Speaker 1 (24:47):
NES night eating syndrome.
Speaker 3 (24:49):
This isn't just a.
Speaker 2 (24:50):
Casual late night snack before bed, which, let's face that
many of us do sometimes right. ANYS involves repeatedly waking
up during the night specifically to eat, often multiple times,
and experiencing a lack of appetite in the morning. People
with NES might eat more than, say, twenty five percent
of their daily calories.
Speaker 3 (25:08):
After dinner, waking up to eat, waking up.
Speaker 2 (25:10):
Specifically to eat, Yes and is often linked to underlying stress, anxiety.
Speaker 3 (25:14):
Or depression.
Speaker 2 (25:15):
For those experiencing it, emotional eating at night becomes a
deeply ingrained routine. It fundamentally disrupts normal eating patterns, sleep cycles,
circadian rhythms, leading to chronic fatigue, a feeling of being
completely out of control, and often significant guilt or distress
about the nighttime behavior.
Speaker 1 (25:34):
It's a very specific manifestation of that hidden language.
Speaker 2 (25:38):
Exactly translating into food consumption, but in the quiet, isolated
hours of the night.
Speaker 1 (25:44):
Each of these bead bleimia nes has its own unique
patterns and challenges, its own specific ways the hidden language
expresses itself, but they all share that underlying thread of
food becoming intertwined with emotions in a way that harms
both physical and mental well being.
Speaker 3 (26:00):
That's the common denominator.
Speaker 1 (26:02):
It's a powerful distinction to make. Understanding that these aren't
just bad habits but complex conditions.
Speaker 2 (26:06):
And understanding these specific distinctions is not about labeling individuals,
not at all. It's about providing clarity and validating experiences right.
Speaker 1 (26:14):
It helps people feel less alone exactly.
Speaker 2 (26:17):
It underscores that these are complex, multifaceted conditions, not simply
a lack of will power or a conscious choice. They
deserve to be approached with immense compassion and professional care.
Recognizing the specific pattern is the first crucial step toward
finding the right kind of support and beginning a journey
towards healing.
Speaker 1 (26:36):
So, if you're listening and some of these signs resonate
with you or maybe with someone you know, the big
question becomes, how do you take control? What are the
pathways to fostering a healthier relationship with food moving forward
from these often unconscious patterns.
Speaker 2 (26:52):
Well, the most critical first step if any of those
warning signs we just discussed felt particularly resonant, is knowing
when to seek professional help.
Speaker 1 (27:00):
Okay, don't try to tough it out.
Speaker 2 (27:02):
Alone, please don't. If emotional eating feels unmanageable, if it
leads to persistent distress, or if it begins to genuinely
harm your physical health or your relationships, that is a clear,
undeniable indicator that it's a critical moment to seek professional help.
You absolutely do not have to navigate this alone. In fact,
trying to do so can be incredibly difficult and often
(27:25):
frankly less effective.
Speaker 1 (27:27):
Just like you'd see a doctor for persistent physical ailment right,
your mental and emotional well being deserves the same proactive
expert care. Absolutely, there's incredible strength and courage in reaching
out and admitting you need support. It's a sign of
self awareness and a powerful commitment to your own health
and recovery. It's a statement that you are worthy of
(27:47):
health and healing.
Speaker 2 (27:49):
Will said, this isn't a sign of failure, but rather
a powerful decisive step towards recovery and healing.
Speaker 1 (27:55):
So who do you turn to?
Speaker 2 (27:57):
Mental health care professionals are key here. Specific therapy approaches
like cognitive behavioral therapy often called CDT, can be very effective.
Speaker 1 (28:05):
How does CBT help?
Speaker 2 (28:07):
CBT essentially helps you identify and challenge the negative thought
patterns and beliefs that drive your unhealthy behaviors. It helps
you change your thinking to change your actions. Or Working
closely with a registered nutritionist or dietitian who specializes in
eating disorders, someone who has a profound understanding of the
psychological relationship with.
Speaker 1 (28:25):
Food right, someone who gets the emotional piece too exactly.
Speaker 2 (28:29):
These professionals can be incredibly effective. They can help break
the cycle, address the root causes of the emotional eating,
and provide tailored strategies and crucially, a safe, confidential space
to explore the underlying issues, which is often vital for
long term, sustainable healing and rebuilding a truly healthy relationship
with food.
Speaker 1 (28:47):
Okay, so professional help is key if things feel unmanageable,
But what if your symptoms feel more manageable. If you're
recognizing these patterns but feel like you can begin to
shift them yourself, are there things you can do?
Speaker 3 (29:00):
Absolutely?
Speaker 2 (29:01):
There are powerful self management strategies you could start implementing today.
These are tools you can begin using too. As you
said earlier, reinterpret that hidden language of cravings.
Speaker 1 (29:10):
Great, what's the first step?
Speaker 2 (29:12):
The first is to cultivate profound self awareness, and it
begins with a practice of self discipline, but not in
the punitive sense, more in a sense of consistent gentle observation.
Speaker 1 (29:23):
Okay, like being a curious observer of yourself exactly.
Speaker 2 (29:27):
A licensed therapist Karen Baker suggests keeping an emotional food
diary is an incredibly effective tool for understanding your eating patterns.
Speaker 1 (29:36):
A food diary, How does that work emotionally well?
Speaker 2 (29:38):
And I can tell you from countless conversations. This isn't
about counting calories or being judgmental, not at all. It's
about honest observation. You simply note down what you eat,
when you eat it, and crucially, what emotions you are
feeling right before and during.
Speaker 3 (29:52):
The act of eating.
Speaker 1 (29:54):
Connecting the food to the feeling precisely.
Speaker 2 (29:57):
It shines a light on your triggers. It reveals the
specific emotional words your body is using when it reaches
for food.
Speaker 1 (30:03):
It's like becoming a detective in your own mind, piecing
together the clues that your body is sending.
Speaker 3 (30:08):
That's a perfect description.
Speaker 2 (30:09):
And along with that, there's a truly transformative technique called
a sixty second pause.
Speaker 1 (30:15):
The sixty second pause.
Speaker 2 (30:16):
Okay, when that urge to eat strikes, especially when you
suspect it might be emotional rather than physical.
Speaker 1 (30:22):
Hunger, just pause, literally, stop.
Speaker 2 (30:26):
Literally stop, set a sixty second timer on your phone,
and during that minute, ask yourself, am I truly hungry
right now? Or am I eating because I'm feeling emotional?
What is the real hunger here? It's a moment of
mindful interrogation.
Speaker 1 (30:41):
Just taking that one minute to check it exactly.
Speaker 2 (30:44):
This pause technique is incredibly powerful because it introduces mindfulness
precisely at the point of decision. It creates a critical
micro gap between the impulse and the action, a space
to choose, A space to choose after the countdown. If
your answer is genuine physical hunger, then by all means,
proceed to eat mindfully.
Speaker 3 (31:02):
We'll talk more about that later, okay.
Speaker 2 (31:03):
But if you realize it's not physical hunger, if an
emotion is indeed coming to the surface, take another minute,
just one.
Speaker 1 (31:08):
More minute, a minute two. What happens then?
Speaker 2 (31:11):
During that additional minute? The goal is to identify that
surfacing emotion, name it, acknowledge it, and then consciously redirect
your energy to a different activity, entirely, something unrelated to food.
Speaker 1 (31:21):
It sounds so simple, almost too simple, but I can
see how that minute of intentional pause could be a
game changer.
Speaker 3 (31:28):
It really can.
Speaker 1 (31:29):
It creates just enough space between the impulse and the
automatic reaction to allow for a conscious choice. You gain agency.
Speaker 3 (31:36):
Back you do.
Speaker 1 (31:37):
But what happens if that minute feels impossible, or if
after the minute the urge is still overwhelming. I imagine
that's a common experience and it could feel defeating.
Speaker 2 (31:47):
That's a crucial point, and yes it is common. If
sixty seconds feels too long, initially start with ten seconds
or thirty The goal is just to create any micro gap,
any small space for awareness. Start, start small, and if
the urge persists even after the pause, it's not a failure.
Speaker 3 (32:04):
Please hear that. It's not a failure.
Speaker 2 (32:06):
It's an invitation to explore further. Can you take another minute?
Can you identify the intensity of the emotion? Okay, and
then can you choose the smallest, most accessible alternative. Maybe
it's just sipping a glass of water, or taking a
single deep breath, or just walking to another room for
thirty seconds, something tiny, something tiny. The aim isn't perfection
from the start. It's consistent, gentle redirection and building that
(32:30):
muscle of conscious choice. Every single time you create that gap,
you're strengthening new neural pathways.
Speaker 3 (32:36):
You're paving a new road.
Speaker 1 (32:37):
Okay, that makes sense, building a new habit sixty seconds
or less at a time, exactly once you've identified the emotion,
maybe in that second minute, the next step is to
choose alternative things beyond the plate that actually address the
true underlying need, that speak the real language your body
is trying to.
Speaker 3 (32:53):
Use, precisely address the real hunger.
Speaker 1 (32:55):
For instance, if you're feeling overwhelmed with stress. Instead of
turning to food, try holming techniques. I know the Male
Clinic recommends relaxed grieving as one of the best.
Speaker 2 (33:04):
Yes, ditaphlegmatic breathing, deep belly breaths.
Speaker 1 (33:08):
Tell us about that. How does it work?
Speaker 2 (33:10):
It involves deep even paste breeding, using your diaphragm, that
muscle between your chest and belly. You breed in slowly
through your nose, letting your belly expand and breed out
slowly through your mouth. The purpose is to slow your
breathing right down, take in more oxygen, and create space
to actually process what's really going on inside you. It
(33:31):
sends a clear message of safety to your nervous system,
calms the fight or flight response.
Speaker 1 (33:36):
So it directly counteracts the stress signal.
Speaker 2 (33:38):
It does beyond just breathing. If stress is your trigger,
you could consider progressive muscle relaxation. That's where you tense
and then consciously relax different moddel groups throughout your body.
Speaker 1 (33:50):
Oh yeah, I've heard of that. Starting with your toes and.
Speaker 2 (33:52):
Working up exactly, or perhaps journaling. Just getting those swirling
thoughts out of your head and onto paper can be
incredibly releasing. Gentle movement like yoga or Stretching can also
be really effective at releasing physical tension linked to stress.
Speaker 1 (34:05):
Okay, so those are for stress. What about boredom? That
restlessness we talked about.
Speaker 2 (34:10):
Ah, boredom. If boredom is the call instead of the fridge,
engage your mind or body. That could be picking up
a new hobby or even an old one you dropped,
learning a few phrases in a new language online, starting
a craft project, even something simple like tidying a cluttered
space can create a sense of accomplishment and order. Shifting
(34:32):
your focus.
Speaker 1 (34:32):
Anything that engages you.
Speaker 3 (34:34):
Basically, anything that engages you.
Speaker 2 (34:36):
And if loneliness creeps in that familiar ache for connection,
remember that reaching out to a loved one can make
a world a difference. Yeah, make a phone call, send
a thoughtful text, plan a future coffee date, or consider
joining a local club, a volunteer group, an online community
centered around an interest you have. Even interacting with a
pet if you have one, can provide immense comfort and companionship.
Speaker 1 (34:58):
Directly addressing the need for rather than trying to fill
that profound human.
Speaker 2 (35:03):
Need with food precisely, that's the key. If anger or
frustration is boiling, maybe a vigorous physical activity.
Speaker 3 (35:10):
Like a brisk walk, a run.
Speaker 2 (35:11):
Even punching a pillow can provide a healthy physical release.
Speaker 1 (35:14):
It out physically, get it out physically.
Speaker 2 (35:17):
Writing an angry letter you never send can also be
very cathartic for sadness or grief. Sometimes it's about allowing
the emotion to be present, not trying to numb it,
Engaging in comforting rituals like a warm bath with soothing music,
wrapping yourself in a soft blanket, or listening to music
that validates your feelings that can be more genuinely nourishing
(35:38):
than eating.
Speaker 1 (35:39):
So it's about matching the alternative to the actual emotion exactly.
Speaker 2 (35:44):
These alternatives directly address the underlying emotional needs that food
temporarily masks. They offer sustainable, healthy ways to cope with stress, boredom, loneliness,
or any other challenging emotion. They foster genuine well being
in resilience rather than just that fleeting three minute distraction.
Speaker 1 (36:01):
You're teaching your body in new healthier vocabulary for its
emotional language.
Speaker 3 (36:05):
Beautifully put a new vocabulary.
Speaker 1 (36:07):
And finally, there's a strategy that seems to tie all
of this together, one that really helps you become fluent
in your body's true language. Practice Mindful eating.
Speaker 2 (36:15):
Ah, yes, mindful eating crucial. It involves paying full, non
judgmental attention to the entire experience of eating.
Speaker 1 (36:22):
Okay, what does that actually look like? In practice?
Speaker 2 (36:25):
It's about being profoundly present with your food, engaging all
your senses. You actually notice your food, the colors, the smells,
the textures. You enjoy each bite, savoring the flavors, noticing
how it feels in your mouth, flowing down, slowing way down.
And critically, you pay close attention to when you feel
truly hungry before you start eating, and just as importantly,
(36:47):
when you feel truly full or satisfied, signaling that it's
time to stop.
Speaker 1 (36:52):
Listening to those body cues.
Speaker 3 (36:53):
Really listening.
Speaker 2 (36:54):
This means maybe putting your fork down between bites, chewing thoroughly,
taking time to truly taste instead of just inhaling your food.
Speaker 1 (37:04):
It's about being truly present with your meal then, as
if it's the most interesting and important thing you could
be doing at that moment. Yes, really savoring the flavors,
the textures, and listening to your body's subtle signals rather
than just passively consuming while distracted by a screen or
lost in your own thoughts. It sounds like a radical
act of presence in our fast paced world.
Speaker 2 (37:23):
It can feel radical, yes, but research has specifically highlighted
the effectiveness of mindful eating in reducing emotional eating.
Speaker 1 (37:30):
Really, how does it help?
Speaker 2 (37:31):
Practicing mindfulness helps you slow down, become more aware of
your body's actual cues hunger, fullness, satisfaction, and consequently make
more intentional, conscious choices about what and how you eat.
Speaker 3 (37:45):
It moves you from a reactive.
Speaker 2 (37:47):
Relationship with food, often driven by emotion or habit, to
a responsive, respectful one, driven by genuine need and appreciation.
Speaker 1 (37:56):
So it's definitely not a diet.
Speaker 3 (37:57):
Then, absolutely not. It's not a diet at all.
Speaker 1 (37:59):
It's more like a way of a practice of living
more consciously.
Speaker 2 (38:02):
Precisely, mindful eating is a practice of awareness and self compassion.
It re establishes a respectful and intuitive relationship with food.
It helps you move away from reactive eating driven by emotion,
towards intentional nourishment driven by.
Speaker 1 (38:16):
True need, building resilience.
Speaker 3 (38:18):
Building resilience.
Speaker 2 (38:19):
Yes, it helps you truly appreciate your food, can improve digestion,
and empowers you to make choices that truly serve your
overall well being both physically and emotionally. It allows you
to finally understand and respond to the true language your
body has been speaking all along.
Speaker 1 (38:35):
So as we wrap up this deep dive, the core
message seems to be this, breaking free from emotional eating
patterns and if present associated disorders is absolutely possible.
Speaker 3 (38:46):
Absolutely possible.
Speaker 1 (38:47):
Yes, It begins with understanding the patterns we've built, acknowledging
the powerful role emotions play, and most crucially, addressing those
underlying emotions directly rather than trying to numb them or
distract from them with food.
Speaker 3 (39:00):
It's the heart of it.
Speaker 2 (39:00):
Healing starts with compassion, honesty, and a healthy dose of
self discipline and gentle observation for ourselves and importantly, equal
understanding and compassion for others who may be struggling.
Speaker 1 (39:12):
Right you now have hopefully a deeper understanding of how
emotions and food intertwine, and more importantly, some powerful tools
to navigate that complex connection and begin to translate your
body's hidden language.
Speaker 2 (39:25):
And perhaps a final thought for you to reflect on
as you consider your own relationship with food, try asking
yourself not just what you eat, but what deeper need
you are truly trying to satisfy when you find yourself
reaching for food outside.
Speaker 1 (39:37):
Of physical hunger, what's the real hunger?
Speaker 3 (39:40):
What is the real hunger?
Speaker 2 (39:41):
Are you seeking comfort, distraction, connection, relief? And then, what
small intentional step can you take today, maybe using one
of the tools we discussed, to honor that deeper need
in a way that truly nourishes you beyond just.
Speaker 1 (39:55):
The plate, a small step towards speaking that new language exactly.
Speaker 2 (39:58):
We encourage you to continue this profound journey of self
discovery and self compassion, learning to truly hear, understand, and
respond to your body's deepest wisdom.
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