March 5, 2022 • 19 mins
Michelle Pillepich {@MichellePillepichNutrition} is joining Amy for the next 4 weeks {an ‘Outweigh Residency’ of sorts!} In this third of the four episodes they talk about subtle hunger and how most people are not in tune with their bodies and could be subconsciously undereating.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I won't let my body out be outwait everything that
I'm made. DOT won't spend my life onying to change.
I'm learning a love who I am, I get I'm strong,
I feel free, I know who every part of me
It's beautiful and then will always out way if you
(00:24):
feel it. With joys in the air, she's love to
the mood. I am there. Let's say good day and
did you and die out? Happy Saturday. Outweigh fam Amy
here and sitting across from Michelle Pillow pitch again. She
is our Outweigh resident for four weeks. Where here we
(00:44):
are on week number three and the last two weeks
we've been talking about intuitive eating. So if you've missed
those episodes, go back and listen to them. I'm The
first one was about diet culture versus intuitive eating and
you know how sometimes things show up on line, but
really what is actually going to work for you? And
then the second episode was practical intuitive eating and balancing
(01:09):
life and meal prepping and what that looks like in
the intuitive eating space. And then today we're gonna talk
about something we touched on one of the episodes that
I was talking about as I was looking to learn
how to live in this life recovery and not fall
back into other patterns. I just didn't trust my body
and I didn't know what means that I'm hungry. I
(01:29):
don't know. I just restricted avenged for so many years
that I don't even know how to trust my body.
And what is hunger? What's subtle hunger? Am I eating enough?
What does that even look like? So that's what we're
gonna unpack with Michelle today. Yes, it's very excited to
dive into it. And I think that so so many
people can relate to you to your story of like
(01:50):
living in those extremes knowing, Okay, I'm so hungry, I'm
gonna fall over, or I'm so full, i feel sick,
and not having much awareness of the in between, which
is really what helps you become more of an intuitive
either and just know your own body better. There are
a lot of signs that I think we write off
as just being maybe lazy or having some other problem
(02:14):
that's not simply oh, I just need some food. What's
like the number one thing you would say to someone
if they're like, I have no idea if I'm hungry,
but I mean I think about food, but I don't
really know. I don't like feel my stomach growling. So
something I go through with pretty much all my clients
is the hunger and fullness scale, and people have can
google a hunger fullness scale. It's just a one to
(02:37):
tend scale to rate where you are in terms of
hungry or full by being like a true neutral tends
super full, one super hungry, and noticing like the three
and the stinks and the four and those middle numbers.
Often doesn't feel like your stomach grumbling or anything like that. Um,
The very first sign of being hungry is usually just
(02:59):
thinking about more. Your brain keeps bringing that thought up
because it's telling you, okay, like I actually need this,
and keep thinking about it, plan to eat something. And
then other signs might just be feeling tired, unable to focus,
maybe a little irritable, and that kind of like brain fog,
feeling that people will blame on every food under the sun.
(03:21):
Maybe it's just a lack of energy, a lack of
calories and nutrients, and so these more vague or subtle feelings.
When you pay attention to those and try out like
having a snack the next time you feel those things
and then see, oh, does that actually make me feel
a lot better as a mom. It makes me think
of halt, where it's halt is H is hungry, A
(03:44):
is angry, L is lonely, and T is tired. And
so sometimes they may be I mean adults can have
it too. Or like if you're in any relationship and
you notice that you're being a little feisty or you're like,
what's going on with you? Might be one of those
four things that you could address and then have the
(04:05):
mood shift totally. I mean, being angry is a very
real thing. And focus is something that a lot of
people complain about or struggle with, Like I just can't
focus on my work. Well, maybe you just need that
energy boost, Like yeah, you might just not have the
calories on board to fuel your thinking. Speaking of thinking,
what if I'm thinking about food all day long, but
(04:27):
I'm not like having a sense of hunger in my
stomach right well, I mean if somebody is thinking about
food all day, you could be chronically under eating. So
maybe you're eating consistently but just never having enough or
not having enough satiating foods. Maybe you're having like a
large volume of foods that are very low calorie maybe
(04:48):
you're only eating salads and so it feels like you're
eating consistently, but it's not quite enough to satisfy you
or you know. I think of restriction in kind of
two different ways. It can be overall quantity or it
can be specific types of food. So if you have
rules for yourself and you're eating enough quantity, but maybe
you're stuck in that kind of clean eating mindset and
(05:10):
you have strict rules about what you can eat and
you find yourself thinking about food, you're probably feeling deprived
and restricted in a different way, even if the quantity
is enough. Okay, I was learning this too, So I
went from like restricting like and by that I mean
maybe just green juice or nothing, and on top of that,
working out way too much, and so I was definitely
(05:33):
at a deficit when it came to caloric needs for
my body. But even as I'm more aware and introducing
all types of food to my days, I could still
potentially be under eating. And the thought of food all
the time is a sign of that, Yeah, okay, you
still could be. And I see it often where people
(05:56):
are like close to enough but not quite there yet
because maybe they're not allowing snacks. Maybe they're limiting portions
of meals, or maybe it is just that mental trigger
of a particular type of food taking up a lot
of brain space because you have such an emotional like
mental reaction to it. Okay, because as some people might
(06:16):
be new to them and they're navigating through this, just
because I'm thinking about it doesn't mean I'm like obsessed
with food and that some thing's like I may just
need to add like more nutrient DNS foods to my
to my lineup that day or maybe the day before,
like and give it a few days and like then
see what happens, right right, look at the patterns. And
(06:38):
also I do want to clarify you know, this is
thinking about food in like a bother some way. If
you're like planning your recipes for the week and thinking
about it in terms of like what do I want
for dinner tonight and it's you know, two hours from dinner,
and like, yes, you want to plan so you can
buy things. That's different. But when you feel like you're
doing something going about your day and food keeps popping up,
(07:00):
then yes, probably something to investigate in terms of your
overall diet. And if it's meeting your needs. How do
you guide people if they have more active type days
versus days where maybe they're not gonna be is active.
We've been talking about intuitive eating and like even planning.
Last week we were talking about the meal prep, but like,
if I'm I'm trying to plan, I need to be
(07:24):
aware of days that I'm more active and make sure
that I'm adding more to my plate. Yeah, I mean,
this is a great topic because it's kind of a
combo of what we talked about last time and today.
Because yes, there is some planning. So for example, if
you're going to do a workout, and depending on the
(07:44):
time of day, you're probably gonna want to eat something
beforehand because you want to have the energy to be active.
So having like an extra snack that's going to be
mostly cards to give you that energy, it's going to
be important. You'll hear a lot of rules and guidelines
about eating a certain number of grams of protein within
a certain number of minutes after a workout, and that's
(08:04):
actually not necessary as long as you're eating enough in
total over the course of the day. So what you
want to do to plan for activities and active days
is have extra snacks you're probably going to need an
additional snack at least one throughout the day, and stay
really aware of your hunger and fullness because it's not
(08:25):
this really straightforward equation like if you do x amount
of exercise, you're gonna need x more calories. People experience
hunger based on activity differently. Some people might be a
lot hungrier the day after they go on a long
hike versus that same day. So having that awareness of
your body lets you lets you continue that permission even
(08:48):
after that like busy active day. Yeah, And I love
like giving myself the permission that no days have to
look alike, and like when I'm going with the flow,
I try to be as prepared as possible without it
consuming me against the fine line when you've come from
a world of like trying to prep and make sure
that everything is just right, it's okay to still care
(09:10):
about what you're putting on your plate or what you're
putting in your body, but also having this permission to
go with the flow and be bindy and know that
every day is going to be a little bit different
or could be right. You're going to prepare and then
your body is going to tell you what you need
of what you've prepared, and even like the you know
(09:31):
I'm thinking about last fall, I was marathon training and
I ran a marathon and like the week after the marathon,
I ran zero amount at all of course because I
was like no break time. But the hunger was still there,
you know, so that permission continues, so like, Okay, I'm
still recouping from this, still going to eat what I'm
hungry for, is still going to have more than what
(09:52):
might be typical outside of that like busy, intense season. Congratulations,
by the way, that's two miles people. That the exact
distance of a marathon. That's crazy. I ran one when
I was twenty years old and I'll never do that again. Ever.
I'm forty one now or I'm going to be forty
one in March, So congratulations to you. That's amazing. Do
(10:17):
you like it's running something? Is that a goal that
you said you knew you wanted to do for me?
I signed up with some friends and I once I
put my mind to it, I was like, well, I
guess I should complete this, but I do not like
running at all? Whatsoever? Is that like your where you
it's my big Yes, I love it. I find it
to be so much fun, and it's it's been a
bucket list item. And I randomly was able to gain
(10:40):
entry to the New York City a marathon, So pass
it up. That's so exciting. During the race, I said
I'm never doing this again, and then afterwards I said,
I want to do it every year. So do you
think you'll do it again? I want to. Yeah. When
did you start running? Um? I mean I was on
the track team in high school, so I started, Like
(11:01):
I've always played sports and run for sports. During high school,
it was not a distance thing. I did the least
amount of distance possible. I did like hurdles and jumping,
so I didn't get into more distance running until college.
Once I wasn't on team sports. I just wanted to
be active and I enjoyed it. Yeah, well good for you.
Like I I like to hike and walk now, and like,
(11:22):
that's what I used to put this pressure on myself
to run because I thought this is what I need
to be doing. I'm supposed to be running. And then yeah,
I gave myself this permission to actually listen to what
my body actually likes. And I hope that others will
find that too. It's like I used to kill myself
at bakerm yoga all the time, and I actually had
(11:44):
convinced myself that I loved it, and then I didn't
go to a class for like a very long time,
and I went back and I was like, well, my
body does not like this, and like, yeah, I'm so
glad I don't feel this pressure that this is what
I have. I have to go sit in a hundred
and five with fifty percent humidity room, which for some
people it's amazing, and that's great. It had its time
(12:05):
with me. We weren't going to talk about workouts, but
I think that that's another big thing that can show
up as a disordered pattern. Just like you can look
at food and you can look at your workouts and
be like, wait, is this really? If this is this
really at my core what I want to be doing,
you may find that it's not actually serving you and
(12:26):
you're kind of shackled to it, and you you might
have to take the shackles off totally. So now with hiking,
how do you notice hunger and activity? Do you have
go to hiking snacks? Like, how do you plan for that? Yeah?
I mean I have to keep bars in my console.
I keep different nut bars in there that I like,
and it's trouble because sometimes they're there. It actually used
(12:49):
to be worse, like when I had a more disordered behavior,
I restricted certain things, but if I put food in
my car to hal for later, I would always end
up eating it. I couldn't trust myself, even if I
wasn't hungry can be there, and now I can have
a whole box of bars in there and it might
take a while to eat them. But I just try
to always have snacks on hand. I always try to
(13:10):
make sure I have plenty of water. And even brain
function is something that I'm thinking a lot of because
I'm doing some brain work. Um, I have a d
h D and I don't medicate, but if some people do,
that's totally great. I think medicine has its time and place.
I have medicated before, but I no longer am, and
(13:30):
I'm trying. I'm doing some neurofeedback, and I'm realizing how
important water and fat are for my brain function. And
one of the reasons why I'm hiking out in nature
too is for my mental health. Like it's no longer
just this, like I'm out doing this as a workout
for my body. It's like my exercise routine has shifted
(13:53):
into more of a mental health category and I'm doing
it for my brain. It's more of a mind, body
soul approach. Yeah, that's how running has been for me too. Ever,
since I always ran by myself, and since joining a
running club, I'm like, this is such a social thing
and like makes me feel so good for that reason
as well. Yeah, and I think that when you can
(14:15):
get to a place, and that's my hope for everyone listening,
is that you can feel good walking away from every meal,
no matter what it was, and you can feel good
walking away from every workout, and not every meal is
going to be like awesome, like oh yeah, this is amazing,
can't wait to eat that again, but you can feel
you can feel good about it no matter what you
(14:38):
you know we're able to eat that day, or what
you were able to do for yourself, Like, just just
feel encouraged by the fact that, like it is possible.
I just remember being so scared and seeing other people
live a certain way and thinking, well, I'll never be
to be able to live that way, Like I'm the
only one that's this This quote messed up and I'm
(14:58):
saying that about myself. I'm not calling anybody else messed up,
but that's how I talked to myself. And I just
want people to know the freedom that's out there when
it comes to food and working out. Yeah, I mean
you said you can feel good walking away from a meal.
You can feel good walking towards a meal, which is
often scarcer for people. And I mean the fact that
(15:18):
now you're sitting here talking about how important fat is,
like fat can be such a huge fear for people,
and talking about hunger like it helps keep you full,
it helps keep you doing all the things you want
to do and focusing on those things. So yeah, it's
it's amazing the change that can happen at Lisa and
I did a whole episode about fat a few weeks ago,
(15:39):
so people can go back and listen to that one.
And you know, with time, you've got to give yourself
grace and you have to be patient. Your body will
start to develop those hunger cues. And Michelle was even
sharing some of the subtle ones, like you might not
think that wells hunger, but if you give yourself a
(16:02):
little snack and then see what happens, it's almost like
you have a little your own little science experiment for
yourself totally, and each person can do that, you know.
I I encourage all my clients to make their own
version of the hunger scale after like taking some time
to to do information gathering. Because no two bodies are
(16:22):
the same. Some people might get a little bit irritable
when they're at a certain level of hunger, where someone
else might start to get a headache at that level
of hunger, and someone else might start to get shaky
at that level of hunger, and so learning yourself is
a big, big part of it. Yeah, well I love that.
And what tips do you have since you just completed
a marathon in the fall. If someone were listening right
(16:44):
now and they're like, wait a second, I think that
I could maybe do a marathon, what are some tips
that you have for that person? Oh my goodness. You know, ironically,
as a dietician, my fueling strategy was not the best.
I realized it was kind of winging it. But I
have learned a lot. So learn your body, practice, practice,
practice the fueling on your runs, check in with your intentions,
(17:06):
why figure out why you want to do it, and
make sure it's really coming from a healthy place. I
would say, get involved in a running community. It's going
to make it so so so much more fun. And
reach out to me. Let me know, DM me on Instagram.
We can talk about it. Awesome. Okay, well, thank you
for sharing that fun fact. And I didn't know that
about you until now, and that's very cool. Like, I
(17:27):
know that that's such a huge accomplishment. Do you know
not that times matter? But it took me four hours
and forty five minutes. It took a very long time. Well,
I have never been a big fan of like driving
long distances, and I had to go to a wedding
that was like five hours away over the summer, and
I was like, oh my god, I'm good. This was
(17:48):
when I just started training, and I was like, I'm
going to be running for the same amount of time
that I'm driving on this trip right now, and I
think I'd rather run. That makes me crazy, I guess,
however long it takes you, whatever your time is, like
it is, you know, just setting your mind to something
and accomplishing it, whatever that might be, is super awesome.
(18:10):
And I'm glad I went ahead and did it something
like that when I was because definitely not doing it now,
I have new goals boks now, thank you so much
Michelle for joining us again. She'll be back next week
for her final episode. I'm sure you'll be back as
a guest again and in the future, but for this
four week residency and in the meantime, you'all can find
(18:31):
Michelle on Instagram and then definitely d m her if
you are considering doing a marathon of sorts and Michelle,
you want to tell everybody your Instagram. Yes, it's at
Michelle Pillopitch Nutrition Michelle with two Wells and Pillo Pitch
is very long, so you can click the link where
ever it's like to that. We'll have it linked in
um the show notes so you can check it out there.
(18:52):
And yeah, we hope you'll have a great rest of
your day by
I won't let my body out be outwait everything that
I'm made. DOT won't spend my life onying to change.
I'm learning a love who I am, I get I'm strong,
I feel free, I know who every part of me
It's beautiful and then will always out way if you
(00:24):
feel it. With joys in the air, she's love to
the mood. I am there. Let's say good day and
did you and die out? Happy Saturday. Outweigh fam Amy
here and sitting across from Michelle Pillow pitch again. She
is our Outweigh resident for four weeks. Where here we
(00:44):
are on week number three and the last two weeks
we've been talking about intuitive eating. So if you've missed
those episodes, go back and listen to them. I'm The
first one was about diet culture versus intuitive eating and
you know how sometimes things show up on line, but
really what is actually going to work for you? And
then the second episode was practical intuitive eating and balancing
(01:09):
life and meal prepping and what that looks like in
the intuitive eating space. And then today we're gonna talk
about something we touched on one of the episodes that
I was talking about as I was looking to learn
how to live in this life recovery and not fall
back into other patterns. I just didn't trust my body
and I didn't know what means that I'm hungry. I
(01:29):
don't know. I just restricted avenged for so many years
that I don't even know how to trust my body.
And what is hunger? What's subtle hunger? Am I eating enough?
What does that even look like? So that's what we're
gonna unpack with Michelle today. Yes, it's very excited to
dive into it. And I think that so so many
people can relate to you to your story of like
(01:50):
living in those extremes knowing, Okay, I'm so hungry, I'm
gonna fall over, or I'm so full, i feel sick,
and not having much awareness of the in between, which
is really what helps you become more of an intuitive
either and just know your own body better. There are
a lot of signs that I think we write off
as just being maybe lazy or having some other problem
(02:14):
that's not simply oh, I just need some food. What's
like the number one thing you would say to someone
if they're like, I have no idea if I'm hungry,
but I mean I think about food, but I don't
really know. I don't like feel my stomach growling. So
something I go through with pretty much all my clients
is the hunger and fullness scale, and people have can
google a hunger fullness scale. It's just a one to
(02:37):
tend scale to rate where you are in terms of
hungry or full by being like a true neutral tends
super full, one super hungry, and noticing like the three
and the stinks and the four and those middle numbers.
Often doesn't feel like your stomach grumbling or anything like that. Um,
The very first sign of being hungry is usually just
(02:59):
thinking about more. Your brain keeps bringing that thought up
because it's telling you, okay, like I actually need this,
and keep thinking about it, plan to eat something. And
then other signs might just be feeling tired, unable to focus,
maybe a little irritable, and that kind of like brain fog,
feeling that people will blame on every food under the sun.
(03:21):
Maybe it's just a lack of energy, a lack of
calories and nutrients, and so these more vague or subtle feelings.
When you pay attention to those and try out like
having a snack the next time you feel those things
and then see, oh, does that actually make me feel
a lot better as a mom. It makes me think
of halt, where it's halt is H is hungry, A
(03:44):
is angry, L is lonely, and T is tired. And
so sometimes they may be I mean adults can have
it too. Or like if you're in any relationship and
you notice that you're being a little feisty or you're like,
what's going on with you? Might be one of those
four things that you could address and then have the
(04:05):
mood shift totally. I mean, being angry is a very
real thing. And focus is something that a lot of
people complain about or struggle with, Like I just can't
focus on my work. Well, maybe you just need that
energy boost, Like yeah, you might just not have the
calories on board to fuel your thinking. Speaking of thinking,
what if I'm thinking about food all day long, but
(04:27):
I'm not like having a sense of hunger in my
stomach right well, I mean if somebody is thinking about
food all day, you could be chronically under eating. So
maybe you're eating consistently but just never having enough or
not having enough satiating foods. Maybe you're having like a
large volume of foods that are very low calorie maybe
(04:48):
you're only eating salads and so it feels like you're
eating consistently, but it's not quite enough to satisfy you
or you know. I think of restriction in kind of
two different ways. It can be overall quantity or it
can be specific types of food. So if you have
rules for yourself and you're eating enough quantity, but maybe
you're stuck in that kind of clean eating mindset and
(05:10):
you have strict rules about what you can eat and
you find yourself thinking about food, you're probably feeling deprived
and restricted in a different way, even if the quantity
is enough. Okay, I was learning this too, So I
went from like restricting like and by that I mean
maybe just green juice or nothing, and on top of that,
working out way too much, and so I was definitely
(05:33):
at a deficit when it came to caloric needs for
my body. But even as I'm more aware and introducing
all types of food to my days, I could still
potentially be under eating. And the thought of food all
the time is a sign of that, Yeah, okay, you
still could be. And I see it often where people
(05:56):
are like close to enough but not quite there yet
because maybe they're not allowing snacks. Maybe they're limiting portions
of meals, or maybe it is just that mental trigger
of a particular type of food taking up a lot
of brain space because you have such an emotional like
mental reaction to it. Okay, because as some people might
(06:16):
be new to them and they're navigating through this, just
because I'm thinking about it doesn't mean I'm like obsessed
with food and that some thing's like I may just
need to add like more nutrient DNS foods to my
to my lineup that day or maybe the day before,
like and give it a few days and like then
see what happens, right right, look at the patterns. And
(06:38):
also I do want to clarify you know, this is
thinking about food in like a bother some way. If
you're like planning your recipes for the week and thinking
about it in terms of like what do I want
for dinner tonight and it's you know, two hours from dinner,
and like, yes, you want to plan so you can
buy things. That's different. But when you feel like you're
doing something going about your day and food keeps popping up,
(07:00):
then yes, probably something to investigate in terms of your
overall diet. And if it's meeting your needs. How do
you guide people if they have more active type days
versus days where maybe they're not gonna be is active.
We've been talking about intuitive eating and like even planning.
Last week we were talking about the meal prep, but like,
if I'm I'm trying to plan, I need to be
(07:24):
aware of days that I'm more active and make sure
that I'm adding more to my plate. Yeah, I mean,
this is a great topic because it's kind of a
combo of what we talked about last time and today.
Because yes, there is some planning. So for example, if
you're going to do a workout, and depending on the
(07:44):
time of day, you're probably gonna want to eat something
beforehand because you want to have the energy to be active.
So having like an extra snack that's going to be
mostly cards to give you that energy, it's going to
be important. You'll hear a lot of rules and guidelines
about eating a certain number of grams of protein within
a certain number of minutes after a workout, and that's
(08:04):
actually not necessary as long as you're eating enough in
total over the course of the day. So what you
want to do to plan for activities and active days
is have extra snacks you're probably going to need an
additional snack at least one throughout the day, and stay
really aware of your hunger and fullness because it's not
(08:25):
this really straightforward equation like if you do x amount
of exercise, you're gonna need x more calories. People experience
hunger based on activity differently. Some people might be a
lot hungrier the day after they go on a long
hike versus that same day. So having that awareness of
your body lets you lets you continue that permission even
(08:48):
after that like busy active day. Yeah, And I love
like giving myself the permission that no days have to
look alike, and like when I'm going with the flow,
I try to be as prepared as possible without it
consuming me against the fine line when you've come from
a world of like trying to prep and make sure
that everything is just right, it's okay to still care
(09:10):
about what you're putting on your plate or what you're
putting in your body, but also having this permission to
go with the flow and be bindy and know that
every day is going to be a little bit different
or could be right. You're going to prepare and then
your body is going to tell you what you need
of what you've prepared, and even like the you know
(09:31):
I'm thinking about last fall, I was marathon training and
I ran a marathon and like the week after the marathon,
I ran zero amount at all of course because I
was like no break time. But the hunger was still there,
you know, so that permission continues, so like, Okay, I'm
still recouping from this, still going to eat what I'm
hungry for, is still going to have more than what
(09:52):
might be typical outside of that like busy, intense season. Congratulations,
by the way, that's two miles people. That the exact
distance of a marathon. That's crazy. I ran one when
I was twenty years old and I'll never do that again. Ever.
I'm forty one now or I'm going to be forty
one in March, So congratulations to you. That's amazing. Do
(10:17):
you like it's running something? Is that a goal that
you said you knew you wanted to do for me?
I signed up with some friends and I once I
put my mind to it, I was like, well, I
guess I should complete this, but I do not like
running at all? Whatsoever? Is that like your where you
it's my big Yes, I love it. I find it
to be so much fun, and it's it's been a
bucket list item. And I randomly was able to gain
(10:40):
entry to the New York City a marathon, So pass
it up. That's so exciting. During the race, I said
I'm never doing this again, and then afterwards I said,
I want to do it every year. So do you
think you'll do it again? I want to. Yeah. When
did you start running? Um? I mean I was on
the track team in high school, so I started, Like
(11:01):
I've always played sports and run for sports. During high school,
it was not a distance thing. I did the least
amount of distance possible. I did like hurdles and jumping,
so I didn't get into more distance running until college.
Once I wasn't on team sports. I just wanted to
be active and I enjoyed it. Yeah, well good for you.
Like I I like to hike and walk now, and like,
(11:22):
that's what I used to put this pressure on myself
to run because I thought this is what I need
to be doing. I'm supposed to be running. And then yeah,
I gave myself this permission to actually listen to what
my body actually likes. And I hope that others will
find that too. It's like I used to kill myself
at bakerm yoga all the time, and I actually had
(11:44):
convinced myself that I loved it, and then I didn't
go to a class for like a very long time,
and I went back and I was like, well, my
body does not like this, and like, yeah, I'm so
glad I don't feel this pressure that this is what
I have. I have to go sit in a hundred
and five with fifty percent humidity room, which for some
people it's amazing, and that's great. It had its time
(12:05):
with me. We weren't going to talk about workouts, but
I think that that's another big thing that can show
up as a disordered pattern. Just like you can look
at food and you can look at your workouts and
be like, wait, is this really? If this is this
really at my core what I want to be doing,
you may find that it's not actually serving you and
(12:26):
you're kind of shackled to it, and you you might
have to take the shackles off totally. So now with hiking,
how do you notice hunger and activity? Do you have
go to hiking snacks? Like, how do you plan for that? Yeah?
I mean I have to keep bars in my console.
I keep different nut bars in there that I like,
and it's trouble because sometimes they're there. It actually used
(12:49):
to be worse, like when I had a more disordered behavior,
I restricted certain things, but if I put food in
my car to hal for later, I would always end
up eating it. I couldn't trust myself, even if I
wasn't hungry can be there, and now I can have
a whole box of bars in there and it might
take a while to eat them. But I just try
to always have snacks on hand. I always try to
(13:10):
make sure I have plenty of water. And even brain
function is something that I'm thinking a lot of because
I'm doing some brain work. Um, I have a d
h D and I don't medicate, but if some people do,
that's totally great. I think medicine has its time and place.
I have medicated before, but I no longer am, and
(13:30):
I'm trying. I'm doing some neurofeedback, and I'm realizing how
important water and fat are for my brain function. And
one of the reasons why I'm hiking out in nature
too is for my mental health. Like it's no longer
just this, like I'm out doing this as a workout
for my body. It's like my exercise routine has shifted
(13:53):
into more of a mental health category and I'm doing
it for my brain. It's more of a mind, body
soul approach. Yeah, that's how running has been for me too. Ever,
since I always ran by myself, and since joining a
running club, I'm like, this is such a social thing
and like makes me feel so good for that reason
as well. Yeah, and I think that when you can
(14:15):
get to a place, and that's my hope for everyone listening,
is that you can feel good walking away from every meal,
no matter what it was, and you can feel good
walking away from every workout, and not every meal is
going to be like awesome, like oh yeah, this is amazing,
can't wait to eat that again, but you can feel
you can feel good about it no matter what you
(14:38):
you know we're able to eat that day, or what
you were able to do for yourself, Like, just just
feel encouraged by the fact that, like it is possible.
I just remember being so scared and seeing other people
live a certain way and thinking, well, I'll never be
to be able to live that way, Like I'm the
only one that's this This quote messed up and I'm
(14:58):
saying that about myself. I'm not calling anybody else messed up,
but that's how I talked to myself. And I just
want people to know the freedom that's out there when
it comes to food and working out. Yeah, I mean
you said you can feel good walking away from a meal.
You can feel good walking towards a meal, which is
often scarcer for people. And I mean the fact that
(15:18):
now you're sitting here talking about how important fat is,
like fat can be such a huge fear for people,
and talking about hunger like it helps keep you full,
it helps keep you doing all the things you want
to do and focusing on those things. So yeah, it's
it's amazing the change that can happen at Lisa and
I did a whole episode about fat a few weeks ago,
(15:39):
so people can go back and listen to that one.
And you know, with time, you've got to give yourself
grace and you have to be patient. Your body will
start to develop those hunger cues. And Michelle was even
sharing some of the subtle ones, like you might not
think that wells hunger, but if you give yourself a
(16:02):
little snack and then see what happens, it's almost like
you have a little your own little science experiment for
yourself totally, and each person can do that, you know.
I I encourage all my clients to make their own
version of the hunger scale after like taking some time
to to do information gathering. Because no two bodies are
(16:22):
the same. Some people might get a little bit irritable
when they're at a certain level of hunger, where someone
else might start to get a headache at that level
of hunger, and someone else might start to get shaky
at that level of hunger, and so learning yourself is
a big, big part of it. Yeah, well I love that.
And what tips do you have since you just completed
a marathon in the fall. If someone were listening right
(16:44):
now and they're like, wait a second, I think that
I could maybe do a marathon, what are some tips
that you have for that person? Oh my goodness. You know, ironically,
as a dietician, my fueling strategy was not the best.
I realized it was kind of winging it. But I
have learned a lot. So learn your body, practice, practice,
practice the fueling on your runs, check in with your intentions,
(17:06):
why figure out why you want to do it, and
make sure it's really coming from a healthy place. I
would say, get involved in a running community. It's going
to make it so so so much more fun. And
reach out to me. Let me know, DM me on Instagram.
We can talk about it. Awesome. Okay, well, thank you
for sharing that fun fact. And I didn't know that
about you until now, and that's very cool. Like, I
(17:27):
know that that's such a huge accomplishment. Do you know
not that times matter? But it took me four hours
and forty five minutes. It took a very long time. Well,
I have never been a big fan of like driving
long distances, and I had to go to a wedding
that was like five hours away over the summer, and
I was like, oh my god, I'm good. This was
(17:48):
when I just started training, and I was like, I'm
going to be running for the same amount of time
that I'm driving on this trip right now, and I
think I'd rather run. That makes me crazy, I guess,
however long it takes you, whatever your time is, like
it is, you know, just setting your mind to something
and accomplishing it, whatever that might be, is super awesome.
(18:10):
And I'm glad I went ahead and did it something
like that when I was because definitely not doing it now,
I have new goals boks now, thank you so much
Michelle for joining us again. She'll be back next week
for her final episode. I'm sure you'll be back as
a guest again and in the future, but for this
four week residency and in the meantime, you'all can find
(18:31):
Michelle on Instagram and then definitely d m her if
you are considering doing a marathon of sorts and Michelle,
you want to tell everybody your Instagram. Yes, it's at
Michelle Pillopitch Nutrition Michelle with two Wells and Pillo Pitch
is very long, so you can click the link where
ever it's like to that. We'll have it linked in
um the show notes so you can check it out there.
(18:52):
And yeah, we hope you'll have a great rest of
your day by
Feeling Things with Amy & Kat News
Host
Amy Brown
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