#96 - Approachable Practices to Integrate Intuitive Eating & Anti-Diet Work Into Your Life

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Welcome to Satisfaction Factor, the podcast where we explore how ditching diet culture makes our whole lives more satisfying.
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Welcome back to Satisfaction Factor.
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I'm Naomi Katz, an intuitive eating and body image coach.
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I'm Sadie Simpson, a group fitness instructor and personal trainer.
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So in our last episode we talked about some things to know if you're navigating intuitive eating and anti-diet work on your own like as opposed to with professional support, and one of the things that we talked about is that you can't just learn intuitive eating intellectually.
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You have to actually practice it and apply it.
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So you know, one of the things that I kind of talked about in that episode was that a lot of the people that I work with have read the intuitive eating book.
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They probably you know a lot of them listen to intuitive eating podcasts or follow intuitive eating people on Instagram and they very much intellectually know what the framework of intuitive eating entails and what anti-diet work entails.
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They know that you know that diets fail.
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They know 95% of diets fail.
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They know that diet culture is harmful and oppressive and doesn't align with their values.
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They know all of those things and they're also really frustrated and kind of struggling to make intuitive eating work for them personally in their lives.
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Like they just feel like there's this gap between the intellectual knowledge and how they actually feel in their own bodies, in their own lives, and that's totally normal.
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That's a really common experience, I think, maybe even a universal experience, perhaps a Canon event, I think that.
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That is a great way to put it.
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This is a Canon event.
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Yeah, and that's because intuitive eating anti-diet isn't something you just learn intellectually, like it's something you do, it's a practice and it's going to look different for everyone.
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So it's great to learn things intellectually, but we have to also figure out how what we know intellectually applies to the gap between intellectual understanding and internalized belief.
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Like we need to see how the theory applies to our actual lives.
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So like it doesn't matter if you can recite the entire intuitive eating book backwards and forwards Like you could host your own podcast on intuitive eating book backwards and forwards, like you could host your own podcast on intuitive eating.
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But if we're not actually practicing and applying the principles, we're going to feel stuck, we're going to feel frustrated and we're going to have a really hard time moving through that cognitive dissonance that we've talked about before, that sense of like what you believe for other people versus what you believe for yourself.
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Well, and I feel like we've probably said this before on multiple episodes, but there's really not very many ways you can do intuitive eating quote unquote wrong.
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And I think this idea of figuring out how to put the stuff you've intellectualized, is that a word?
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put the stuff you've intellectualized.
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Is that a word intellectualized yes, you've learned um into practice in a way that's really practical for yourself, is like it's so important.
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But it can be really hard because we tend well, I say we, I'm talking about myself, but this is, this is also the universal we.
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We tend to want to have a framework or like a set of guidelines to follow and like we like rules and things like that.
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But there's there's certain things, especially within this framework, more subjective, and that you know, things are going to differ from person to person.
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Yeah, for sure.
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It's just, you know, we have that one episode that I'm going to get the title wrong and the number wrong, but I believe it is called Is Intuitive Eating for Everyone.
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Yeah, I'm pretty sure that's the title too, and kind of the whole point behind that is like, yes, but not in the same way, it's not going to look the same for everyone, and so, like, honestly, that might be like a good sort of companion episode for this conversation about, like, why intuitive eating as written in the book isn't necessarily as helpful as a practice that you're tailoring to yourself.
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Yeah, so you know, we mentioned this in the last episode.
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Also, one of the first ways that we can, you know, put this stuff into practice is get the workbooks right.
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Like, do the workbooks?
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They're not perfect because they're just like the book, they're very kind of one size fits all and so they're not going to take into account every nuance of individual experience and stuff like that, because they can't Like.
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The whole point is they're trying to be useful to the biggest number of people in the broadest possible way, but they are a great way to start.
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And so, just a reminder, those workbooks there is the intuitive eating workbook, um, which is by evelyn tribley and elise res.
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As always, a content warning for that that they did not update the workbook when they updated the book in 2020.
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And so the workbook still has some slightly diet-y, slightly like health-ist not fully.
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You know weight-inclusive stuff in it, so just kind of be aware of that going in.
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It's a really great tool and use it with caution.
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I also love the your Body Is Not An Apology workbook by Sonia Renee Taylor.
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That's especially good for like unpacking diet culture as a system of oppression.
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That's a super, super helpful workbook.
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It's something I use with my clients.
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And then there's a new workbook out called the Emotional Eating, chronic Dieting, binge Eating and Body Image Workbook and that is by Christy Harrison, judith Metz and Amy Pershing.
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And all of these things should be available.
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You know, pretty much anywhere you buy your books.
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But today we want to talk about some other ways to get started on actually applying this work and also kind of ways that you can tailor it to yourself as an individual.
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Because, like, what does it mean to actually apply this stuff?
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The principles are big concepts, the, you know, quote unquote, end goal, although you know we talk all the time that there isn't really an end point to this.
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It's like lifelong work.
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But the sort of other side of the work is getting to.
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That other side is like a big concept and you know we can't just flip a switch and suddenly know how to eat when we're hungry or stop when we're full or give ourselves unconditional permission with food or respect our bodies, which are all like the big intuitive eating concepts, like we don't know how to just do those things.
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They kind of mean nothing.
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There's like no concrete meaning or understanding behind those things when we're coming out of diet culture and especially when we're early in this process.
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So we're going to talk about some smaller practices that are going to move the dial towards those bigger things.
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I feel like this is this is a good either starting point for somebody kind of like dipping their toes into it in intuitive eating, but also I feel like this is a good refresher, even for folks who have been doing some of this work and maybe you're finding that they're getting stuck on certain areas or they just need some little like tidbits and things they can kind of grab a hold of and put into practical application.
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So I think this is a good episode that's going to be applicable for folks in like for different reasons and in different ways.
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Yeah, absolutely Like these are.
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These are practices that are good to start and they're also practices that are good to come back to Like again in the last episode.
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One of the things we talked about is that it's really common to hit these points in this work where we feel like we've hit a plateau or like we feel a little stuck, and these kinds of practices, even if you've done them before coming back to them, can be really really helpful in like navigating through those plateau points.
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You know we also we want to clarify when we say these are small things, we don't mean that they're easy things.
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I know.
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I know these.
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These are things that are going to take time and work and practice and they're going to feel uncomfortable and they're going to feel frustrating.
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But, like, despite all of that, they also are going to be approachable in ways that the big concepts really aren't right off the top.
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But yeah, these are not things that are like a one and done.
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These are practices that we incorporate over a period of time.
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They're going to bring stuff up that we're going to have to process and navigate.
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Like it's not they're not checkboxes by any means so like, they might overlap, but you can feel free to pick the one that feels the most approachable and doable and start there.
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So like, don't dive into the thing that seems the hardest.
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Pick the easiest one.
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They all build on each other.
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So like, pick the one that feels easiest and start there and like, gain a little confidence with it, gain a little foundation with it, gain some practice before you move on to one that feels harder.
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I feel like that's just good advice for life in general too.
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It totally is.
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And I feel like, just, we have a tendency to think that, like, if it's easy, then it's not worth it, and so we're like, oh, that one seems easy, so I should probably pick one that's more challenging.
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No, do the easy one first.
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And it feels kind of good.
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Then then I know you said this isn't a checkbox, but then it does feel like it's like okay, I can kind of do this thing, or I kind of accomplished something, and it gives you a good sense of like I feel, good feeling.
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Yeah, exactly A hundred percent.
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You know it's.
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It's funny, I feel like it's like so we've talked before.
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I've recently gone back to a Pilates practice and, like you know, I used to be an instructor.
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I know the choreography, I understand how to do the movements, I know how to use the equipment, like all of these things, and so I keep catching myself feeling like I should try and move into like a higher level class instead of just like the level one classes and then having to be like no, like you're enjoying the level one classes, they feel good, you don't need to move into something that's going to kick your ass just because, technically, you could Like give yourself time, get the foundation, like build the joy and the ease with it.
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And then, if you feel like you want to try something else, you can, but you don't have to do it just because you can or just because it feels like, oh, if it's more challenging, it's more worthwhile.
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No, so yeah, just human nature, but, yes, you do not pick the easiest one.
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And then, as you feel ready and by ready I mean like really ready you can move to the next thing.
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Remember that it's not a race.
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Again, this is lifelong work.
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There isn't really an end point.
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It takes the time it takes.
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Feel free to get really really comfy with one practice before you move on to another one or before you add another one, because a lot of times they kind of sort of run simultaneously where, like, it's not so much that you stop doing one and move to the next one, it's that one becomes almost like background and you can add another one.
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Um, and then also one last disclaimer a lot of these practices that we're going to talk about are like noticing practices, so meaning they're about paying attention to our internal dialogues, to our narratives, and that can be really really helped along by journaling in some way or another.
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Now again, we've talked about this before I hate journaling, iroh journal.
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Yeah, hate journaling.
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It is not my thing.
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It is one of my least, least favorite things.
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So I want to be really clear that when I say it's helped by journaling, I don't necessarily mean like capital J journaling like this, like curated practice of journaling I'm talking about.
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It could be as simple as jotting down a note on a piece of paper or in a notes app on your phone, just so that you can like have kind of a running list of the things you're noticing.
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You don't have to, you don't have to write anything else down.
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You don't have to process it in writing, you don't have to like you know we're going to talk about some like interrogating questions that you can ask about these things, ask yourself about these things as you notice them.
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You do not have to do that in writing.
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Just the first, like as you notice something, just jot it down so you don't forget that you've noticed it, because that happens.
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And yeah, in the most informal and easy and low stress way you possibly can.
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I can get on board with that.
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I think, right, yeah, same, okay.
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So let's dive in.
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So we're going to do, we're going to talk about five kind of practices here.
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The first one figure out and by figure out I mean kind of notice what weight loss and weight gain mean to you.
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So, like, what I mean by that is, what general beliefs do you hold about weight loss and about weight gain?
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And then, on top of that, what are your beliefs specifically about your own weight loss and weight gain?
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Because something that shows up often is that they're different.
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How you feel about it for yourself might not be how you feel about it generally, and that's an important thing to notice that you are holding yourself to it.
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Like your feelings for yourself are not the same as your feelings for anyone else.
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And then you know and when I say you know, what are your feelings, these are things that could just like you can sit down and write it out.
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This one is something that you can kind of just sit with and contemplate if you don't feel like writing it out.
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You also might notice, for whatever reason, in different contexts, that certain narratives come to mind.
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So, for instance, if you notice that you've gained weight, what happens in your head?
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Write it down.
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Write it down, just jot it down.
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And then, when you're interrogating again, like, is this different from a general belief or is this a belief that only applies to you?
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Where did you learn these beliefs?
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Did you learn these beliefs?
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So, like a lot of times, we learn this stuff from our parents, from friends, from social media, from our, you know, from diets that we've done in the past.
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Sometimes it comes from healthcare providers, because there's a there's so much weight stigma built into that you know.
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Just identify the source and get as specific as you can about the source, because that helps us to recognize one that it's not actually our internal voice.
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Like, this isn't a belief that we've built for ourselves.
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This is a belief that we have internalized from an outside source.
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And two, the more specific we can be, the more likely it is that we're going to be able to be like we're going to question whether this is a reliable source.
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You don't have to do that right now, for right now, just where did you learn this?
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And then, next layer do these beliefs align with your lived experience, with the facts that you know and with your values.
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You don't have to dig deep into that.
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This can be a yes or no, and you know.
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For instance, if your general beliefs about this stuff differ from your beliefs for yourself, then it's a pretty clear indication that the answer to that is no, and that's important information.
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At first, like as you're doing this, don't worry about reframing these narratives, don't worry about reframing these beliefs.
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That is a whole other layer and we want to chunk these things initially down into the smallest task, the most doable thing that we can.
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Reframing is an important layer and when you're ready, feel free to head to my website, happyshapesco, and you can download a free workbook that can help you with the reframing process.
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But at first, just gather the information, notice the discomfort, notice when the beliefs don't align with what you know and what you value.
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Especially early on in this process, we tend to have like a lot of noise in our heads and it can just feel like a jumble, like it's really hard to even tell what's happening.
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You can just like.
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You just feel like this constant, like buzz in your head, like it's just noisy, and so being intentional about note, like pulling specific things out of that noise, like today I am, or for the foreseeable future.
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I'm not going to try and figure out what all the noise is.
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I'm just going to try and pull out this specific information that can be really helpful to like, start to get a handle on the noise kind of sort through it and get clear on where the work needs to happen.
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So I'd say that's like the first kind of bite-sized practice to look at.
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Yeah, I like the idea of starting really simple.
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And then I mean for folks that are ready.
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They may want to grab your resource and kind of do the reframe and dig a little bit deeper.
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But I think starting simple like I feel like that's the overall theme of this episode, like it's the CliffsNotes version start simple and then broaden and dig a little bit deeper from there.
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But I think it's great to have options for people in both ways, because there may be some people that are like okay, I've done this, you know little kind of first exploration questioning, and they might be ready to dig a little bit deeper and I think that resource will be super helpful for them too.
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Yeah, totally Again, reframing is great, but like you can't, you can't start with the reframing.
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So two things.
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First of all, you can't start with the reframing.
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You have to know what you're reframing first.
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So you have to take some time to notice and gather the information so you even have something to start with to reframe.
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And you know it can feel really daunting to be like, oh my God.
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So like every time I notice something I have to go through this whole thing of reframing.
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Like that's too much at first.
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So like just do one part first and then you can build on it.
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Bite size.
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Practice number two get clear on.
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And by get clear on I mean notice your food rules.
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I almost wish and I'll see in editing if I can figure out how to do this.
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I wonder if I could put a chomp like bite size chomp.
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I don't know if we have a sound clip for that or not?
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That would be really funny, yeah.
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So chances are we can name a handful of our food rules like right off the top of our heads, but when we've spent an entire lifetime in diet culture, most of us have so many unspoken food rules that we don't even know what they all are anymore.
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Yep, are anymore?
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I mean, I've told this story like seven gajillion times about finding myself in the yogurt aisle of the grocery store like years after starting this practice, and being like wait, why can't I have vanilla yogurt?
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Oh shit, I can have vanilla yogurt.
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That's a weird food rule that I didn't know I had.
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So like you're not going to identify every single one of these in this, every single one of your food rules in this practice, certainly not the first time you do it, impossible.
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So just know that.
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But you know there is a way to sort of dig a little deeper into the things that don't necessarily come right off the top of your head, and that is to notice when you're saying no to a food or when you're choosing one food over another.
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Notice how you're talking about food and ask yourself why.
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So you know that might look like.
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So that might look like oh, I wish I could eat that.
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Okay, why can't you?
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What's the rule?
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I can't keep that in the house.
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Okay, why, what's the rule?
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I don't eat X.
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Okay, why, why don't you eat that?
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Maybe you'd say like oh, x is better for me or is a better choice than Y.
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Sure, why is it better?
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I should eat X?
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Should is always something that we should pay attention to.
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Why, why should you eat that?
00:23:05.834 --> 00:23:18.145
And then also, you know, when you start to have noticed that you have maybe some emotions around things that you're eating, like I feel bad because I ate X, okay, why, why do you feel bad about it?
00:23:18.145 --> 00:23:19.425
Where is the guilt coming from?
00:23:19.425 --> 00:23:20.625
Where is the shame coming from?
00:23:20.625 --> 00:23:22.125
What is the rule we've broken?
00:23:23.901 --> 00:23:34.911
And then, once you have some food rules identified and again jot them down, but once you've identified them, again come back to where did you learn them?
00:23:34.911 --> 00:23:53.414
That's such an important part of this process, kind of always, because first of all, we're going to notice patterns and that's going to give us some feedback on like oh, maybe that's something I need to shift, like, maybe that's a relationship where I need to set boundaries, maybe that's a newsletter I to shift.
00:23:53.414 --> 00:23:54.960
Like, maybe that's a relationship where I need to set boundaries.
00:23:54.960 --> 00:24:00.346
Maybe that's a newsletter I should unsubscribe from.
00:24:00.346 --> 00:24:03.317
Maybe that's you know somewhere where I should maybe look for a different provider, or you know things like that.
00:24:03.317 --> 00:24:11.993
Not something that needs to be done in this step, but identifying the source of where these things are coming from is going to give you information that will help later.
00:24:15.260 --> 00:24:24.371
Are these rules for everyone, or are these just rules for you, similar to the you know beliefs about weight loss and weight gain?
00:24:24.371 --> 00:24:31.352
Do we feel the same way about this for everyone, or is this just something that applies to you but everyone else is fine?
00:24:31.352 --> 00:24:34.664
Or is this just something that applies to you but everyone else is fine?
00:24:34.664 --> 00:24:39.352
Again, do these rules align with your lived experience, with your facts, with your values?
00:24:39.352 --> 00:24:41.355
You don't have to go very far with this one.
00:24:41.355 --> 00:25:08.755
Just a yes or a no and again, like we don't have to do all the reframes here yet, for right now we're just gathering the information and then maybe, once you've identified some stuff and especially if maybe you're picking up on some themes around like nutrition and stuff like that explore some non-diet education about food.
00:25:08.755 --> 00:25:12.787
This does not have to be your new obsession.
00:25:12.787 --> 00:25:18.644
If it is fine, like okay, but it can just be like casual.
00:25:20.068 --> 00:25:24.240
Personally, I am a huge fan of the nutrition for mortals podcast.
00:25:24.240 --> 00:25:25.061
For this.
00:25:25.061 --> 00:25:48.541
I think we've mentioned this podcast once before, and one of the reasons I love it is because a lot of intuitive eating podcasts don't actually talk about nutrition and food very much, and so this one actually does and can debunk some of the food rules and food myths that we carry with us because of diet culture.
00:25:48.541 --> 00:26:02.707
And then, of course, there's like tons of folks online for this too, like tons of anti-diet dieticians that you can find on Instagram and stuff, who love to debunk food rules and food myths.
00:26:02.707 --> 00:26:05.673
So, you know, see who you can find online.
00:26:05.673 --> 00:26:09.346
Also, you know, be careful, make sure you're talking to your.
00:26:09.346 --> 00:26:11.471
Make sure it's a registered dietician.
00:26:11.471 --> 00:26:13.201
You know, be careful, make sure you're talking to your.
00:26:13.201 --> 00:26:23.836
Make sure it's a registered dietitian, make sure it's somebody who is not talking about weight loss and is really focused on, like, anti diet, weight inclusive, nutrition and health information.
00:26:23.836 --> 00:26:28.951
Bite size Practice number three Notice how you talk to yourself.
00:26:28.951 --> 00:26:37.845
Notice how you talk to yourself.
00:26:37.865 --> 00:26:42.436
Right, like both that when and the how of it is important, and this works for both food stuff and body stuff.
00:26:42.436 --> 00:26:43.058
The when and the how.
00:26:43.058 --> 00:26:45.766
I think that that I think about that even like right now.
00:26:45.766 --> 00:27:02.824
I feel like the wind is something that we forget about sometimes, because I know there's certain times of the year, certain times of the month, for sure, that, like how we speak to ourselves about our bodies and our food and our exercise, like all that sort of stuff.
00:27:02.824 --> 00:27:06.332
It is like a freaking roller coaster, like it.
00:27:06.332 --> 00:27:08.343
It just varies so often.
00:27:08.343 --> 00:27:15.205
So I think we we talk a lot the how, but I think that you pointing out the when is like a biggie right there.
00:27:15.707 --> 00:27:16.690
Truly, it was so funny.
00:27:16.690 --> 00:27:31.749
I want to say like recently I was getting ready to leave the house and I caught a glimpse of like my profile in the mirror and I was like, oh, I look good.
00:27:31.749 --> 00:27:49.663
And then I was like I cracked myself up because I was like I look exactly the same as I did last week and the week before and the week before that, but I am ovulating right now, and so I feel like just the, the best thing in the world right now.
00:27:50.105 --> 00:27:53.624
Give yourself like a week or two and then that'll change exactly.
00:27:53.624 --> 00:27:55.028
But like that's the thing is.
00:27:55.028 --> 00:28:02.627
It's like it's so interesting to see how the positive self-talk is also cyclical, like oh my gosh, it is.
00:28:02.627 --> 00:28:05.212
It's one thing for me to like, like.
00:28:05.212 --> 00:28:14.296
I know that, like the week of before my period slash of my period, I, my body, talk it.
00:28:14.296 --> 00:28:25.672
Well, my body talk actually isn't doesn't change very much because I'm very aware of it, but my feelings about my body are not the greatest, as is true for most of us.
00:28:26.213 --> 00:28:29.422
Yeah, and that sometimes that, like those feelings could turn into body talk.
00:28:29.422 --> 00:28:31.686
So I think that's something to be like aware of too.
00:28:31.686 --> 00:28:32.969
So that's that's important.
00:28:33.630 --> 00:28:34.511
Yeah, and it's just.
00:28:34.511 --> 00:28:52.528
But it's funny to see how, like even the pot, even looking at myself in the mirror and thinking good things about myself, it was like, oh yeah, that's cyclical too, that like our bodies, that like, for better or for worse, just don't change that much from week to week.
00:28:52.528 --> 00:28:55.280
It's all just how we feel about it.
00:28:55.280 --> 00:29:20.151
So, yeah, the when and the how, and again, like this is both for food and body stuff, because it's you know, there also might be certain times that we talk to ourselves harshly about what we're eating, how much we're eating stuff like that, and what we want to notice again, not just what we're saying to ourselves.
00:29:20.151 --> 00:29:20.875
We do want to pay attention to that.
00:29:20.875 --> 00:29:21.700
So, like, what narratives are showing up?
00:29:21.700 --> 00:29:24.144
Are there maybe repeats?
00:29:24.144 --> 00:29:27.343
Are there certain narratives that show up more often than others?
00:29:27.343 --> 00:29:29.006
Are there patterns to that?
00:29:29.006 --> 00:29:33.252
But also, when do they show up?
00:29:33.252 --> 00:29:34.394
Again, are there patterns?
00:29:34.394 --> 00:29:35.762
Is it cyclical?
00:29:35.762 --> 00:29:37.728
Does that have to do with where you are in your menstrual cycle?
00:29:37.728 --> 00:29:40.442
Is it stress related?
00:29:40.442 --> 00:29:45.896
Do you certain narratives come up more often when you're stressed out?
00:29:45.896 --> 00:29:48.202
What's the context of these things, you know?
00:29:48.202 --> 00:30:04.253
Is it like oh well, when I'm in public, when I'm around new people, certain narratives show up, as opposed to when I'm around people that I'm more comfortable with and stuff like that, like just all of this, the context of all of these things matters a whole lot.
00:30:04.253 --> 00:30:13.193
And so, again, the when and the what, and then, once you've identified, again, jot them down.
00:30:14.422 --> 00:30:16.970
Once you've identified them, where did you learn them?
00:30:16.970 --> 00:30:21.450
Is this something you heard your mom say while you were growing up?
00:30:21.450 --> 00:30:24.829
Is this something you heard on TV growing up?
00:30:24.829 --> 00:30:33.046
Is this something you picked up along the way because of past diets or past exercise programs or things like that?
00:30:33.046 --> 00:30:41.840
Once again, does this align with your lived experience, the facts that you know and your values?
00:30:41.840 --> 00:30:47.929
Again, this is still more about noticing than reframing.
00:30:47.929 --> 00:31:05.605
But also, if you have the capacity, once you've identified this stuff, the thing to really ask yourself is would you talk to literally anyone you cared about this way and, if not, what would you say to them?
00:31:05.605 --> 00:31:36.452
Instead, if they came to you feeling the way that you're feeling, what would you say to them If you overheard them say to themselves or somebody else say to them the thing that you're saying to yourself in your head, what would you say to like, contradict that, to set it straight To you know, disrupt the conversation to protect them essentially.
00:31:36.452 --> 00:31:41.202
So that's number three.
00:31:41.202 --> 00:32:06.636
Number four start learning to listen to your body, and I phrase that very specifically to make it really clear that this is a first step in a much longer process, because listening to your body is not a switchy flip.
00:32:07.240 --> 00:32:18.222
Most of us have been disconnected from our bodies for years because of diet culture, because of dieting, because of grueling workouts, all kinds of stuff.
00:32:18.222 --> 00:32:29.982
Some of us have been disconnected from our bodies through other things, like trauma perhaps, and if that's the case, reconnecting might feel not just hard but triggering.
00:32:29.982 --> 00:32:43.682
And so, if that's you, this work might be something that you want to do with a licensed mental health professional, as opposed to just diving into on your own as like a bite-sized starting goal.
00:32:43.682 --> 00:32:47.192
It's not going to be a bite-sized starting goal for everybody.
00:32:47.192 --> 00:32:54.571
This also might be especially hard for neurodivergent folks or folks who are on certain medications.
00:32:54.571 --> 00:33:05.150
Something to keep in mind and all of this to say this is hard for a lot of reasons and you are not doing anything wrong if this practice doesn't work for you.
00:33:05.150 --> 00:33:17.050
Trust your instincts, trust your responses, like if you're thinking about these different, you know bite-sized practices and this one makes your whole body tense up.
00:33:17.050 --> 00:33:20.596
Maybe this is not a great one to take on on your own.
00:33:20.596 --> 00:33:22.887
Maybe this is something that you want to seek support for.
00:33:22.887 --> 00:33:47.223
Jump right in to hunger and fullness cues when you're relearning how to listen to your body, because those things tend to have a lot of narratives attached to them, especially early in this process, and that can just completely get in the way of being able to like actually connect to what's physically happening in your body.
00:33:48.786 --> 00:33:55.494
So we want to start to rebuild that connection to our bodies in a more neutral way.
00:33:55.494 --> 00:34:03.326
That's not necessarily about food and eating, and so there's a couple of things we can do.
00:34:03.326 --> 00:34:05.027
The first is just body scans.
00:34:05.027 --> 00:34:13.746
We're like literally just periodically, sitting quietly and checking in with our bodies from head to toe, or vice versa.
00:34:13.746 --> 00:34:39.771
Honestly, I tend to like to actually work from the bottom up, like start with my toes and work up, but whatever and just I mean notice what feels sore, what feels stiff, what feels achy, are some parts warm, are some parts cold, are you itchy, are you fidgety, are you relaxed, are you tense, like these are all physical sensations that we can start to notice in different parts of our bodies.
00:34:40.311 --> 00:34:46.016
And so just periodically doing a body scan it doesn't have to be anything formal.
00:34:46.016 --> 00:34:50.315
You're not tracking anything, you're not writing it down, you don't have to like, it's none of that.
00:34:50.315 --> 00:34:59.273
It's just a practice of, every once in a while, taking a moment and just trying to like, tune into the physical sensations in your body.
00:34:59.273 --> 00:35:32.652
Another thing that we can do, that we can kind of add to that a little bit, is noticing where in your body you feel cues, like having to pee, like being tired, like do you just feel tired in your eyelids, or do you feel tired in your muscles, in your back, in your neck, like, are there parts of your body that feel tired beyond just your eyeballs?
00:35:32.652 --> 00:35:41.764
Does that change when you are more tired or less tired, like when you're very tired, does it feel one way, and when you're just a little bit tired it feels a different way.
00:35:41.764 --> 00:35:43.708
Ditto for having to pee.
00:35:43.708 --> 00:35:47.987
When you super duper have to pee, does it feel different from when you have to pee just a little?
00:35:48.989 --> 00:35:49.170
Yes.
00:35:49.170 --> 00:36:11.867
Yes, I like that, though Cause I think I mean mean stuff like that are feelings that we're normally used to having, like we have these sensations and urges and things like that, and these are things that we recognize because they've happened to us for our whole lives and hunger has too but we've suppressed those hunger feelings for so long.
00:36:11.867 --> 00:36:20.773
So taking something that we haven't maybe suppressed as long and using that to apply it to hunger and fullness and whatever else is, I love that.
00:36:21.260 --> 00:36:33.414
Absolutely, and so like tiredness and having to pee are two really like easy ones, a little more advanced, but also helpful anxiety when do you feel anxiety in your body?
00:36:33.414 --> 00:36:37.923
But also helpful anxiety when do you feel anxiety in your body.
00:36:37.923 --> 00:36:42.853
Stress when do you feel stress in your body, just sort of adding on to the sensations that you can start to notice.
00:36:42.853 --> 00:36:54.211
And again, physical sensations, so like when you feel anxious, you might feel like you've like it might feel like noisy in your head or something like that, but that's not a physical sensation.
00:36:54.211 --> 00:36:57.018
Like noisy in your head or something like that, but that's not a physical sensation.
00:36:57.018 --> 00:37:00.623
Heart racing, that's a physical sensation.
00:37:00.623 --> 00:37:02.387
Butterflies in your stomach, that's a physical sensation.
00:37:02.387 --> 00:37:28.791
And so noticing where in your body you feel these things and then kind of lastly, you can sort of add another layer to these things with something that's called the universal attunement question, where basically you do a body scan and then you assess whether your body feels pleasant, unpleasant or neutral and I always encourage people to feel free to pick your own words.
00:37:28.791 --> 00:37:34.972
If those don't really like resonate with you, that's totally fine.
00:37:34.972 --> 00:38:02.739
And what I love about this added layer is that it can help us start to tease out physical sensations from narratives, so like, in addition to starting to hone the ability to connect, so like, sense those physical sensations, it also helps us start to tease out, like what's a physical sensation and what's in my head, like what is a story about?
00:38:02.739 --> 00:38:27.952
The physical sensation I always love to use, like the example of, like you've just done a really intense workout and your first instinct might be to say, like, oh, I feel really good Because you have the sense of accomplishment, you feel like you've worked really hard, you feel like you did something that was good for you, and like all of those things.
00:38:27.952 --> 00:38:48.251
But if you were answering just from the sense of what's happening in your body, like just from the physical sensations, maybe your knee feels a little sore, maybe your lungs are burning a little bit, maybe you've got jello arms, like maybe you've got a little bit of a headache.
00:38:48.251 --> 00:39:09.014
Maybe physically the sensations aren't as good as the narrative in your head tells you you feel, and so this is an opportunity to start to tease those out a little bit and then eventually you can build on these skills.
00:39:09.014 --> 00:39:12.766
You can start adding in hunger cues, like where you feel them in your body.
00:39:12.766 --> 00:39:23.340
If you don't feel them regularly, you can start using body scans to like check in periodically and see if, when, where, you might feel them.
00:39:23.340 --> 00:39:26.467
But there is no rush to get to that point.
00:39:26.467 --> 00:39:37.521
You want to stay with this other, more neutral stuff long enough to get really comfortable with it and like really clear on what we mean by physical sensations.
00:39:38.143 --> 00:39:43.974
Bite size, practice number five, our last one for today, is both and statements.
00:39:43.974 --> 00:40:02.567
So getting out of binary thinking is a really big part of intuitive eating and anti-diet work for like a lot of reasons, and this can be a way to start incorporating that where, like, we kind of have to hold two things at the same time.
00:40:02.567 --> 00:40:19.003
It's also a really great way to deal with the cognitive dissonance that tends to come up about like what we believe versus what we feel initially, and it's a way to do that even before you start to really dig into like full reframes.
00:40:19.003 --> 00:40:25.820
So the first part of the both and statement is acknowledging the discomfort that you're feeling.
00:40:25.820 --> 00:40:29.288
So like name it.
00:40:29.288 --> 00:40:30.990
Like name what you're feeling.
00:40:30.990 --> 00:40:38.313
Are you uncomfortable in your body, are you anxious about food, are you sad or angry about body changes and so forth.
00:40:38.313 --> 00:40:40.547
We've talked about this before.
00:40:40.547 --> 00:40:47.434
We really want to make sure that we're not trying to like bypass all the negative feelings that might happen here.
00:40:47.434 --> 00:40:53.152
It is not stupid to feel that way, which is something that I hear people say all the time.
00:40:53.152 --> 00:40:54.884
It's so stupid that I feel bad about this.
00:40:54.884 --> 00:40:57.349
No, it's not stupid that you feel bad about that.
00:40:57.349 --> 00:41:04.335
It's super valid that you feel bad about it and we want to honor that and we want to name that.
00:41:04.335 --> 00:41:12.625
We don't want to pretend that this work like just feels great and it's all sunshine and rainbows and we're just going to blast by the negative feelings and pretend they're not happening.
00:41:13.505 --> 00:41:13.726
Again.
00:41:13.726 --> 00:41:16.891
It's that beach ball analogy that we've talked about a million times.
00:41:16.891 --> 00:41:26.065
From Brie Campos Like you can only hold that beach ball underwater for so long, the second you let it go, it's going to pop right back up and it might splash you in the face.
00:41:26.065 --> 00:41:27.248
It might hit you in the face.
00:41:27.248 --> 00:41:29.072
It's just not.
00:41:29.072 --> 00:41:31.463
We don't need to hold the beach ball underwater.
00:41:31.744 --> 00:41:35.112
So the first thing is name the discomfort.
00:41:35.112 --> 00:41:48.396
Then we add an and statement that aligns with our lived experience, the facts that we know our values better than whatever the narrative that's in our head does.
00:41:48.396 --> 00:42:14.996
So that might look like I feel sad that I had to buy a larger size and I know that my body deserves to be comfortable, or, and I know that clothing sizes are bullshit, or, and I know that clothing is a human right and we should all have access to it in different sizes.
00:42:14.996 --> 00:42:31.347
It might look like I feel anxious about eating this bagel, and I know that I deserve to take pleasure in food, and I know that carbs are the body's preferred energy source, and I know that there's no such thing as good food and bad food.
00:42:31.347 --> 00:42:31.708
Like.
00:42:31.708 --> 00:42:33.273
These are all ways that.
00:42:33.273 --> 00:42:34.983
These are examples, not scripts.
00:42:34.983 --> 00:42:40.681
Like always find your own thing that makes sense and try out different things, right, like.
00:42:41.282 --> 00:42:46.882
So some people find that it's really helpful to like tailor the both and statement to the narrative.
00:42:46.882 --> 00:42:58.387
So, like, for each narrative there's a both and statement that's really really specific to the narrative, but for a lot of people, that's just too much to remember or to come up with in the moment or whatever.
00:42:58.387 --> 00:43:05.929
So it's also okay to come up with one both and statement that's kind of universal to different situations.
00:43:05.929 --> 00:43:16.554
Make it up at a time when you are not stressing about things, when, like, you have a clear head and you can think about it and use it for every one of these situations.
00:43:16.554 --> 00:43:18.862
And you know, maybe that's like.
00:43:18.862 --> 00:43:23.532
This feels hard right now, and I know that all foods fit.
00:43:23.532 --> 00:43:30.228
This feels hard right now and I know my body deserves respect and it can be that simple.
00:43:30.228 --> 00:43:42.436
That simple and it both acknowledges the feelings that are coming up and holds the truth of what you actually believe and know to be true, even if it doesn't feel that way in the moment.
00:43:43.420 --> 00:43:44.202
Yeah, I like that.
00:43:44.202 --> 00:43:48.050
I recently we talk about both and a lot on this podcast.
00:43:48.050 --> 00:44:02.844
But I recently was talking to one of my personal training clients who is of the baby boomer generation and she's so cute, like she'll come in and say stuff and kind of like self-correct just some of the things that she says, and she was like am I, am I speaking millennial?
00:44:02.844 --> 00:44:09.425
Speak to you, because my kids always like make fun of me for the things that I say, so I have to correct myself and speak like a millennial to them.
00:44:09.425 --> 00:44:15.195
And she was telling me the other day she was like the both and is such a millennial thing to do.
00:44:15.195 --> 00:44:26.914
So I feel like us millennials, if we can both and other situations, we can both, and like food and body situations too absolutely both and is a hugely millennial deal.
00:44:27.376 --> 00:44:58.423
But it's also like, honestly, it's that, it's binary thinking, it's that like so it's not like, yes, it's millennial, it's also, it's also therapy speak, which is a very millennial thing exactly it's all of that stuff and it's because, like, we spend so much of our lives and past generations have spent so much time just being so stuck in the either or and like that it has to be one thing or the other and only one thing.
00:44:58.423 --> 00:45:07.045
Like it's black and white, only one thing can be true, and like the reality is, most of the time, more than one thing is true.
00:45:07.045 --> 00:45:14.606
And like the world would just be such a better place if we all could acknowledge that.
00:45:14.606 --> 00:45:16.101
These are all.
00:45:16.101 --> 00:45:17.266
You know.
00:45:17.266 --> 00:45:19.871
These are five little like bite-sized practices.
00:45:20.420 --> 00:45:26.713
Of course, there are a ton of other ways to practice and apply intuitive eating in real life too.
00:45:26.713 --> 00:45:29.829
So this list is far from comprehensive.
00:45:29.829 --> 00:45:34.730
You know, you can practice advocating for yourself and for other people.
00:45:34.730 --> 00:45:37.905
You can practice shutting down diet, talk with friends.
00:45:37.905 --> 00:45:40.152
You can practice setting boundaries.
00:45:40.152 --> 00:45:43.266
You can practice eating foods that were previously off limits.
00:45:43.266 --> 00:45:48.284
Like there's so many options to like how you can apply this stuff to your own life.
00:45:48.324 --> 00:45:56.623
So if you are doing other stuff, great, do not feel like these are prescriptive, that these have to be the only things that you practice.
00:45:56.623 --> 00:45:58.947
Not even in the slightest.
00:45:58.947 --> 00:46:05.108
Like absolutely not Whatever feels good for you to be doing actively applying to your life.
00:46:05.108 --> 00:46:27.648
Do it, that's great, fantastic, and each of the practices that we've talked about here is going to really help lay the foundation for intuitive eating principles, and anything else that you do is going to build on those skills and those practices and like the skills that these practices help cultivate.
00:46:27.648 --> 00:46:50.369
So, yeah, do your own thing, pick one of these, do both, both, but either way, the the application is the biggest thing, um, and we really hope that this was helpful for those of you trying to take intuitive eating out of the book and into your lives oh, that was a great finishing line.
00:46:51.110 --> 00:46:54.414
Every once in a while just like a slogan happens in my head and.
00:46:54.474 --> 00:46:55.601
I'm like, let's use that.
00:46:55.601 --> 00:46:58.425
I like it.
00:46:58.425 --> 00:47:10.806
I also just want to say again that, while we've talked a lot in the past two episodes about how to do this stuff on your own, if you do want to get some support in this work, I do have some options for you.
00:47:10.806 --> 00:47:21.135
So I do still have one-to-one intuitive eating and anti-diet coaching spots available, and that comes in packages of six, nine or 12 months.
00:47:21.135 --> 00:47:44.293
I offer payment plans and other accessible pricing options, and those packages include weekly Zoom calls, voxer messaging, access between calls, copies of the intuitive eating workbook and the your Body Is Not An Apology workbook, and you can get all of the information about coaching and you can submit your application on my website, happyshapesco, under the work with me tab.
00:47:44.293 --> 00:47:52.452
In that area, you're also going to find information about mindset reset calls, which are like individual pay what you can.
00:47:52.532 --> 00:47:56.802
Coaching calls, which are like individual pay what you can.
00:47:56.802 --> 00:47:59.829
Coaching calls, where you can talk with me about specific sticking points without a long-term coaching commitment.
00:47:59.829 --> 00:48:11.106
And then, lastly, again in that work with me tab, you will find information about my Nourish and Bloom 40-week group coaching program.
00:48:11.106 --> 00:48:17.505
That includes weekly written content, monthly group calls, monthly journaling prompts and an online community space.
00:48:17.505 --> 00:48:30.985
I am currently trying to decide if I'm going to run a new cohort of that group in the fall, and the way I'm trying to gauge interest is by seeing if people sign up for the waitlist.
00:48:30.985 --> 00:48:44.025
So if you have any interest in that whatsoever, there is no obligation for signing up to the waitlist, but it will let me know that people actually want to join and then that cohort will exist.
00:48:44.025 --> 00:48:50.695
So again, all of that is happyshapesco under the work with me tab.
00:48:50.695 --> 00:48:55.764
Sadie, what's satisfying for you right now?
00:48:58.110 --> 00:49:01.583
What is satisfying for me right now are video games.
00:49:01.583 --> 00:49:08.003
Like my kid has a switch and so of course I never really get to like play it that much because he's the one that's playing it.
00:49:08.003 --> 00:49:13.108
But whenever he goes to bed, like every night, right when he goes to bed, trey and I have our uh, our video game date night.
00:49:13.108 --> 00:49:25.516
When he goes to bed, trey and I have our uh, our video game date night so we have to kind of sneak and play it, because sometimes if he hears us playing, he's like I want to get up, I want to play, of course, but yeah, we've, we've been, uh, we've been gaming at night.
00:49:25.516 --> 00:49:29.400
It's been fun, like it's just been something different to do than just sit there and scroll on my phone forever.
00:49:29.400 --> 00:49:33.253
So it's, it's been fun we haven't played games in forever.
00:49:33.315 --> 00:49:37.324
Like I mean, he still plays video games sometimes, but I like I haven't played.
00:49:37.324 --> 00:49:40.471
We had a wee like, yeah, 10, 15 years ago.
00:49:40.471 --> 00:49:45.193
But it's been fun to to reincorporate video games into my life that's awesome.
00:49:45.233 --> 00:49:46.519
What kind of games have you been playing?
00:49:46.780 --> 00:49:54.670
oh, I've mostly mostly just old games, because we have like one of those where you can play mostly dr mario, like stuff like that.
00:49:54.960 --> 00:49:58.632
Dr Mario is one of my all-time favorite games in the entire world.
00:49:58.632 --> 00:50:03.485
We also have a Switch and like that is one of the few games that I will actually play on it.
00:50:03.485 --> 00:50:11.967
Also and I'm telling you this live on the podcast because I feel like everybody should know about it Switch has a game called vampire survivors.
00:50:11.967 --> 00:50:28.981
That is the most like meditative, like just chill and like weirdly satisfying game ever yes highly recommend well, if you like dr mario, have you ever played wario's woods?
00:50:29.583 --> 00:50:32.268
no, it's very similar to dr mar.
00:50:32.268 --> 00:50:36.221
It's like a puzzle, kind of match the monster to the bomb, whatever.
00:50:36.221 --> 00:50:45.811
But if it's on like whatever, whatever subscription thing that Dr Mario is on, wario's Woods is on that.
00:50:45.811 --> 00:50:48.840
If you like Dr Mario, you'll like Wario's Woods.
00:50:48.840 --> 00:50:51.489
Very exciting and I'm definitely going to check it out.
00:50:53.161 --> 00:50:54.586
What's satisfying for you right now?
00:50:54.586 --> 00:51:01.291
Okay, so this is super weird, but it is unbelievably satisfying for me.
00:51:01.291 --> 00:51:07.208
So, like for the past year, I have had the itchiest inner ears.
00:51:07.728 --> 00:51:09.791
Like I just gosh me too.
00:51:10.253 --> 00:51:11.894
Okay, this is.
00:51:11.894 --> 00:51:12.704
This is why.
00:51:12.704 --> 00:51:17.384
This is why I wanted to talk about this again like live on the podcast, because I can't be the only one.
00:51:17.384 --> 00:51:35.695
So the other day I was just scrolling on instagram and somebody like I got like a suggested post and it was this like menopause coach person and she was talking about itchy ears as a perimenopause symptom.
00:51:36.416 --> 00:51:39.081
And I was like wait what?
00:51:39.902 --> 00:51:42.907
And I Googled it and it's totally a thing.
00:51:42.907 --> 00:51:54.891
And this has not fixed my itchy ears at all, but just knowing that that's what's going on is like so satisfying to just know, because I've been.
00:51:54.891 --> 00:51:58.385
I've been like driving myself bonkers about it.
00:51:58.385 --> 00:52:01.034
I'm like why is this happening?
00:52:01.034 --> 00:52:03.119
Like what is wrong with my ears?
00:52:03.119 --> 00:52:04.563
Is it my haircut?
00:52:04.563 --> 00:52:06.327
Do I need to get a different haircut?
00:52:06.327 --> 00:52:24.141
Like I could not figure out what was happening and then I just happened to have this like suggested post pop up in my Instagram feed that just like shown a light on this issue that's been making me so frustrated for like a year.
00:52:24.663 --> 00:52:25.226
Oh my gosh.
00:52:25.226 --> 00:52:28.619
Well, this is totally non-medical advice because I am not a medical professional.
00:52:28.619 --> 00:52:33.670
But they make this ear oil and it's like I don't even know what's in it.
00:52:33.670 --> 00:52:39.128
But you can look it up like online, and at drugstores they have it and it helps a little bit.
00:52:39.128 --> 00:52:44.416
Like you, you drop it in just kind of like eardrops or whatever, um, and it kind of soothes the.
00:52:44.416 --> 00:52:49.469
It doesn't last forever, but it does soothe it and you let it like run out like regular eardrops too.
00:52:49.489 --> 00:52:50.851
But yeah, look up ear oil.
00:52:50.851 --> 00:53:17.733
I am totally, and that also totally makes sense, because when I googled it it turns out I think it's the decrease in estrogen like thins the membranes and that dry, makes the skin dry out, basically, um, and so ear oil to like re-moisturize the skin totally makes sense as a solution yeah, they say you can do like olive oil and stuff like that too, but I just bought the stuff at the drugstore.
00:53:17.733 --> 00:53:21.626
I feel like I would feel weird about putting olive oil in my ears, Like why?
00:53:21.666 --> 00:53:22.547
why would I feel weird about?
00:53:22.568 --> 00:53:23.791
that, but I absolutely would.
00:53:23.791 --> 00:53:26.842
That's a hot tip.
00:53:26.842 --> 00:53:27.563
Thank you for that.
00:53:28.085 --> 00:53:38.206
Well, if you enjoyed this episode, be sure to leave us a rating and review on Apple podcasts or Spotify, and you can find us on Instagram at satisfaction factor pod.
00:53:39.447 --> 00:53:40.451
That's it for us this week.
00:53:40.451 --> 00:53:41.313
We'll catch you next week.