Intuitive Eating Principle 7 is all about emotional eating. Why do we eat when our stress levels are up? What can we do to step away from the cupboard and only eat when we’re actually hungry? Let’s talk about the four questions you need to ask yourself.
Key Takeaways
The Four Questions to Ask Yourself About Emotional Eating:
- Is your hunger physical or emotional in nature? [13:06]
- How are you generally feeling? [15:45]
- What is the need you’re having in that moment or what is the boundary? [16:23]
- How can you fulfill that need or express that boundary without turning to food? [19:20]
About Emotional Eating
Emotional eating is something that most people on this planet are familiar with. When you’re not sure if you’re hungry for food, but there’s this emptiness inside or uneasiness that makes you reach for something.
I have absolutely been there. You’re so not alone! Here are four questions you need to ask yourself when you think you might be eating emotionally.
Why We Eat Emotionally
As with almost anything we do, there are deep-rooted reasons why we do what we do. Emotional eating is no different. One of the biggest reasons we turn to food is because of stress!
For some people, comfort eating is the only way they know how to navigate stressful feelings or any other number of emotions. So when this is the only mechanism you have, of course, you’re going to turn to it more often.
Honestly, and I want to stress this, saying that you’re never going to emotionally eat again is not realistic. There will be times you eat when you’re not hungry! Plus, food has so much more significance in our lives than just curbing hunger.
You are not a failure if you turn to food to navigate your life right now.
Four Questions to Ask About Emotional Eating
What we’re talking about today is how you can start recognizing the different types of hunger in your body. Hunger for nourishment feels different than hunger from loneliness or stress.
But if you’ve never learned to tell the difference between these feelings, it can be hard to start. I’ve broken down the four questions you should ask yourself when you reach for food.
Check-in with your body. Is your hunger physical or emotional? How are you feeling in general? Really get in tune with your emotions, here.
What need are you having right now? What is the boundary that you’re coming up against? And finally, how can you fulfill that need without turning to food?
Build up your arsenal of other ways you can work through your emotions that don’t involve food. Whether it’s journaling, going for a walk, calling your best friend, or something else, I’d love it if you let me know in the comments on the episode page.
In This Episode
- Why it’s not realistic to say you’ll never eat emotionally again [7:35]
- How the different types of hunger manifest in your body [13:30]
- The four questions you need to ask yourself about emotional eating [14:00]
- How setting boundaries can help you handle your emotional eating [18:30]
Quotes
“Stress can drive us to use food to fill emotional needs.” [6:54]
“In times of high stress, for some people, comforting or finding safety and security in food is the only mechanism that they have or they know.” [8:32]
“Food is more than just energy. Food can be an emotional, cultural, social, or religious experience.” [12:15]
“Getting more clarity on how you feel, not just the sensations in your body, which can be a very helpful stepping stone, but emotionally, how do you feel? Different people have different amounts of access to this at any one given point.” [15:54]
Links
Join the Listen To Your Body Newsletter
National Eating Disorder Association Free Assessment
LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1)
LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2)
LTYB 292: Make Peace With Food (Intuitive Eating Principle #3)
LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4)
LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5)
LTYB 297: 3 Ways to Honor Your Body’s Fullness (Intuitive Eating Principle 6)
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
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Knowing the basics behind your astrological chart can be a benefit to you if you own your own business or even if you are just looking for clarity on your individual decisions. By learning to embrace the parts of your chart that you both like and dislike, you can gain a better understanding of who you are as a whole and how you can use your strengths in ways that you have never considered before.
Key Takeaways
Astrology Can Help You Tap Into Your Innate Wisdom By:
- Providing you with clarity on your strengths, weaknesses, and how you can use them to progress yourself and your career
- Helping you trust your intuition and the knowledge of your body that you will do what is right for you
- Fit the pieces of your life and business together to have the courage to make a big change and bet on yourself
How to Harness Your Strengths Through Astrology with Leslie Tagorda
Leslie Tagorda is a brand strategist who works with online businesses to better understand their astrological chart and how it can help them make aligned decisions in business and in life. Leslie took a big chance on herself and started New Moon Creative Co to help others use astrology to discover and validate the decisions they are making in business and in life. Today Leslie is here to share the reason behind her career pivot and how you can use astrology to fit all of the pieces of your life together.
Pivoting Your Business To What's True For You
Fed up with hiding herself and staying small, Leslie decided to move mountains and create a change that felt in line with her vision. Instead of having fear of jumping into the unknown, Leslie embraces these challenges and leans into the idea of reinvention and evolutionary growth. Astrology will be your guiding light to help you take the leap, trust in yourself, and understand your decision making process better so that you can trust your intuition and listen to the knowledge of your body.
Embracing The Innate Wisdom Of The Stars
2020 is a seismic year in more ways than one. Astrology can help you embrace the spiritual awakening that is currently happening, tap into the archetype of the divine feminine, and use your soft powers to listen to your intuition and make the right decisions for you and your business. Whether you are new to astrology or well-versed in your astrological chart, Leslie is here to help you open up the cosmos and understand what is in store for your future.
Do you pay attention to your astrological chart? How has astrology impacted your ability to get in touch with your body and the world around you? Share what role astrology plays in your life in the comments on the episode page.
In This Episode
- How to get over your self-doubt when deciding to make a big life change (14:50)
- The importance of understanding what money means to you and creating money-related goals (18:29)
- Why you need to embrace the idea of reinvention when looking at your astrological chart (22:30)
- What to do if you don’t like the energy coming from your chart and how to embrace it instead (24:20)
- How to become more receptive to your intuition and the divine feminine power (29:30)
- Gain an insight into the planetary alignments for 2020 and beyond (34:55)
Quotes
“Only a couple years ago did I really start getting fed up with hiding, fed up with keeping small, fed up with not valuing myself.” (8:23)
“There was always something magical about stars that I was really drawn too. So astrology adding the story behind the science, both of which I love and believe in, just put everything together for me. It was the first click of a few puzzle pieces put together.” (13:56)
“I think the moral of the story is that if we could only see ourselves and accept ourselves in the way that other people see us.” (21:01)
“Deciding that we are going to be looking at our charts in this very empowering way, it helps us to evolve and express ourselves and the highest potential. That’s what lights me up about astrology.” (23:57)
“Our body is this device, and when people say ‘listen to your gut’, of course, because our mind doesn’t live in our gut, but our gut has infinite knowledge.” (32:53)
Links
Join the Listen To Your Body Newsletter
Join The Savvy Luminary Facebook Group
Follow Leslie on Instagram | Facebook | YouTube | Pinterest
We Should All Be Millionaires Book Club
10 Ways to Embrace Your Soft Powers Instagram Post
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
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Are you looking to show up more authentically in the world despite our current diet culture? Grace Edison is a certified and trauma-informed yoga teacher who has taken her experience with diet culture and has fostered a space of honesty. Grace wants you to know that it is okay to not be okay right now, and by embracing a collective consciousness of clarity and support, you can give your trauma space to heal.
Key Takeaways
In Order To Start Showing Up Authentically You Must:
- Give yourself the space to discuss the trauma that has been brought to your genetically or throughout the past year
- Stop trying to show up and honor diet culture and instead show up to honor who you want to be in the world
- Building an authentic community to remind yourself that you are not alone and that you always have the opportunity to start again
Showing Up Authentically with Grace Edison
Everything from ‘Naked Face for Grace’ to collective trauma bonding is on the table today as Grace takes you down the path of no resistance. By supporting other women, showing up authentically without concern of judgment, and embodying the choices that feel right for you, you can stop feeling obligated to satisfy diet culture and start living as your true self.
Using Collective Trauma To Your Advantage
Whether you are unconsciously body bashing, afraid to stop wearing makeup, or are just trying to start showing up as who you are unapologetically, Grace is here to support you. Building an authentic community to remind yourself that you are not alone and that you always have the opportunity to start again, can help you face your fears of the unknown and start to embody the choices you make for yourself because you want to make them.
The Power Of Showing Up As You Are
Grace believes that collectively, women are getting better at supporting itching through trauma or struggle. Instead of getting wrapped up in what you look like, Grace advocates that it is okay to not have it all together. By reflecting on how you show up in the world, whether it is your makeup, fashion, weight, or something else, it is all about showing up as you are and feeling better by taking care of yourself however that looks for you.
What was your biggest takeaway from Grace’s nuggets of wisdom? Share what you loved most about her perspective in the comments on the episode page.
In This Episode
- Why it is important to give yourself space to discuss the trauma that has been brought up for you in 2020 (9:54)
- How the state of diet culture is being dismantled by the current events of our modern world (11:52)
- Dismantling the armor that makeup provides and the barriers it can cause between other women (16:00)
- Tips for becoming okay with showing up as you are and the effect it can have on how people relate to you (25:12)
- How to find the balance between ‘over’ and ‘under’ doing (31:08)
Quotes
“With everything going on, with how f*cked up this year has been, I feel like it is really giving us this opportunity to make real, authentic connections. And its sort of lifted this idea that we have to show up and look a certain way and have it all together, its really given permission.” (9:26)
“The beauty myth is really designed to keep us [women] separate, because if we are working together, if we are solid and in a community within one another, then we can accomplish so much.” (14:32)
“That’s what really started to tune me into the competitiveness between women, that it’s not even to get the guy or the girl or whoever, its actually some kind of rank.” (21:53)
“I think that I was never the pretty girl, so I did have to develop, I was always entertaining and wanted to be funny even out of the womb, but I kind of always had to work a little bit harder to be seen and heard because I wasn’t pretty.” (25:17)
“It’s about taking care of our bodies, but its also about us realizing the reasons we weren’t.” (34:58)
Links
Join the Listen To Your Body Newsletter
Follow Grace on Facebook
Check out the full show notes here!
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Continuing on with our Intuitive Eating Principles Series, today I am supplying you with tips on how to start tuning into your body's sense of fullness. Intuitive Eating is all about self-knowledge, self-care, and self-compassion, and when you can listen to your body's signals, you can better understand when you are full and what foods are satisfying you.
Finding Support Through Intuitive Eating
Intuitive Eating is not a solo experience. It takes a good support group and framework in order to accomplish your goals and break up with diet culture. Through Intuitive Eating Principle 6, you can begin to listen to the messages your body is sending you, and get back to treating your body right.
How to Acknowledge Your Bodies Unique Fullness Signals
When was the last time you took a moment to check in with yourself during mealtime? Oftentimes we can rush through or distract ourselves when eating, which leads to stuffing ourselves past the point of satisfaction. Instead of eating past the point of comfortable fullness, Intuitive Eating can help you stop when you are satisfied.
Three Tips to Start Listening To Your Body
Diet culture has robbed many of us the trust we need in our bodies to be able to eat without a set of restrictions. By checking in with yourself throughout your meal, avoiding the ‘air foods’ that many diets try to push as ‘healthy’, and by listening to the innate cues your body is giving you, you too can feel your fullness and honor your body's needs.
Do you struggle with your ability to sense your fullness, stop clearing the plate, and finish eating when you feel truly satisfied? Share how you differentiate between fullness and satisfaction with me in the comments on the episode page.
In This Episode
- The importance of a support system when diving into Intuitive Eating and going against the grain of diet culture (3:20)
- Three points to help you start tuning into your hunger and feeling your fullness (6:30)
- Why you should stop filling up on ‘air foods’ that diet culture tells you are the ‘right’ choice (14:06)
- The difference between satisfying your hunger and actually fueling your body with real foods (17:00)
- How to become okay with not always finishing your plate and avoid binge eating (18:08)
Key Takeaways
In Order To Start Feeling Your Fullness You Must:
- Get real about what dieting has taken from you and start to pay attention to the innate signals coming from within your body
- Avoid filling up on ‘air foods’ and create moments to pause and check-in during mealtimes
- Honor the signals that you feel of hunger or fullness and build trust in yourself that you can eat again
Quotes
“Please do not attempt this Intuitive Eating journey completely by yourself, and think that you have to be the hero and do everything and it's an individual pursuit. Because really, that’s what diet culture loves.” (3:48)
“Intuitive Eating isn’t one of those things that you read or you hear a podcast about and you think ‘Great, now I’m an intuitive eater!’. No! It's something that you practice and something you have to embody.” (5:12)
“If you consistently rush through meals or you are consistently distracted and you haven't practiced feeling and sensing your fullness, this is a huge area for growth opportunity for you to be able to start doing that.” (13:12)
“If my tactic, every time I start to feel hungry or every time I try to fill myself up, is to go back to relying on these ‘air foods’, it's not saying they don't provide any kind of benefit, but are they really satisfying our hunger? And the answer in a lot of those cases is ‘no’.” (17:04)
“It's not an arbitrary portion control based on external rules. This is about tuning in, noticing… building that trust again that what your body is telling you is something you can begin to listen too.” (21:53)
Links
Join the Listen To Your Body Newsletter
National Eating Disorder Association Free Assessment
LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1)
LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2)
LTYB 292: Make Peace With Food (Intuitive Eating Principle #3)
LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4)
LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5)
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Have you ever stopped to notice if you are actually being present and enjoying the foods that you are eating? Instead of being held captive to the strict rules that diet culture forces you to conform too, Intuitive Eating can help you find pleasure and peace in the foods you are consuming.
Intuitive Eating Principle #5
Intuitive Eating Principle #5 is all about finding the satisfaction factor in food. With 3 simple steps, you can start to check in with yourself and start truly experiencing and enjoying the act of eating.
Don’t Let Dieting Restrict You Anymore
Instead of adhering to the ‘black and white, all or nothing, either/or dynamic’ that diets push as the only way to do things, Intuitive Eating will empower you to start taking back control of the things that you are putting into your body. It is time to start giving yourself some grace when it comes to the negative thoughts you have internalized due to diet culture. Alternatively, you can start giving yourself the compassion and kindness necessary to embrace Intuitive Eating and break up with the diet cycle for good.
Three Things That Will Help You With the Satisfaction Factor of Food
By finding out what foods you actually like, being present in the experience of eating, and choosing things that will actually satisfy you, you can gain more clarity and awareness on what foods are serving you. It is time to stop giving diet culture permission to choose what goes into your body, and Intuitive Eating Principle #5 is here to help you accomplish that.
How do you work to be more present and mindful when you are eating so that you can bump up your Satisfaction Factor when it comes to food? Share how you are incorporating Intuitive Eating Principle #5 with me in the comments on the episode page.
In This Episode
- Learn why hating or loving your body does not have to be black and white (5:50)
- Why you should stop letting diet culture take away your autonomy and make your choices for you (10:45)
- How to eat more mindfully and actually enjoy the foods you are eating (14:41)
- Tips for discovering what will actually satisfy you in a moment of hunger (19:52)
- How to differentiate between foods you really want or are just craving as a reaction to deprivation (22:40)
Key Takeaways
The Top 3 Things to Remember About Intuitive Eating Are:
- Intuitive Eating is a framework, not a gospel that must be followed with restrictions and limits
- Being mindful and present during your eating experience can help you check in with yourself throughout the meal
- By focusing on what will actually satisfy you, you can build your trust in yourself and reject common diet tactics
Quotes
“If we set a black and white, all or nothing, either/or dynamic, that says either I love my body all the time or I am hating on my body all the time, then that sets us up for that kind of ‘failure’.” (6:12)
“As long as we have this diet culture around us, we are in it, we are swimming in it, we are going to be confronted with these thoughts. The skill that you can develop through things like intuitive eating and body neutrality is giving yourself the time to stop, pause, consider, before acting, or realizing how you are feeling in a certain situation.” (9:20)
“The food as fuel mentality can be a helpful stepping stone for some people, especially when you are afraid to experiment or trying to overcome the do’s and don’ts of the food police.” (16:32)
“Are you ever allowing yourself to become present when you are eating and be in tuned with what you are enjoying about the experience?” (19:05)
“If you put off your satisfaction or you deny your satisfaction for a particular food or something that you think would sound really good… and then you eat it and you pay attention, little by little you build these skills.” (23:08)
Links
Join the Listen To Your Body Newsletter
LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1)
LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2)
LTYB 292: Make Peace With Food (Intuitive Eating Principle #3)
LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4)
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Simone Tchouke, AKA Simone Loves Fitness, is on a mission to make movement a joyful experience in your life. After moving to the US at age 15, Simone was on a path of biochemistry before her passion for fitness became stronger than ever. Now a fitness trainer dedicated to making movement accessible, Simone is here today to share her story and why working out isn’t all about how you look.
Working Out Shouldn't Be Expensive, Intimidating or Alienating
Movement practices can improve your mood, decrease your stress, give you more restful sleep and so much more. Instead of working out for the sole purpose of looking a certain way, Simone wants you to dismiss traditional exercise culture and start using movement as a way to feel better about yourself. By focusing on what you like, picking exercises that benefit you not only physically but also mentally, and giving others permission to change their ways of thinking, Simone is creating accessible fitness for all.
Simone believes that working out shouldn’t be expensive, intimidating, or alienating. Living proof that whatever you have is enough to get started, Simone’s infectious energy and amazing story is one that everyone will be able to relate too. Your body is enough, and Simone is prepared to meet you where you are so that you can start to enjoy the power of your body.
Are you open to changing your relationship to fitness and health? Share how Simone’s inclusive and individualized approach has inspired you to rethink your connection to movement in the comments on the episode page.
In This Episode
- Learn about the actual benefits of working out aside from just losing weight (9:30)
- Tips for truly getting hooked on exercise and finding your ‘why’ (12:05)
- Why fitness is not a ‘one size fits all’ space, even when it comes to trainers (20:20)
- Advice for people who want to make the most out of the workout space they have without feeling self-conscious (24:30)
- Which movement Simone never wants to do and which one she could do every day (30:23)
Quotes
“People always associate working out with wanting to lose weight, and my goal as a trainer is to help people move because they are going to feel better, you are going to feel happy, you are going to sleep better, you are going to feel lighter in your movement. So I really help them see the reason besides wanting to lose weight why you should want to work out.” (10:35)
“I think people will stay with you because of how you make them feel. So if you make them feel good and you give them what they need but also what they want, they will stick around and they will keep being active.” (14:20)
“I started to realize that it is not really one size fits all. And not everyone is out to be the next Serena Williams or the next Michael Phelps. You have to meet people where they are, and you have to be flexible.” (20:42)
“People are always going to say something. Whether they like you or don’t like you or they wish they could do what you are doing, people are always going to say something. But if you truly know why you are doing it for yourself, I think you should be okay.” (25:34)
“We are in the same boat, and that is fine. Just because I didn’t work out for 2 weeks or 1 month, doesn’t mean that I am not worthy. I am still worthy, you are still worthy, and we are going to try again tomorrow!” (29:39)
Links
Join the Listen To Your Body Newsletter
Follow Simone on Instagram | Facebook
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Kara Loewentheil is a master certified coach and host of the badass podcast Unfuck Your Brain. The core of Kara’s mission is to help others retrain their brains and stop believing the harsh things we have heard from society and have internalized as our own thoughts. Filled with humor, wisdom, and no BS, Kara is here to teach you what unfucking your brain really means.
Retrain Your Brain and Start Being Kinder To Yourself
By taking neutral baby steps, it is possible to change the way you think about yourself and the world. Instead of focusing on the negative, Kara wants to help you identify your thought patterns and help you think differently about the negative things that you have been taught to believe.
By diving into the particulars, staying away from the immeasurable number of things you have been taught to believe, and discovering your own internal landscape, you can retrain your brain and start being kinder to yourself. Filled with simple and applicable strategies, Kara’s episode is one that you do not want to miss.
Are you ready to work your way up the thought ladder and stop being so hard on yourself? Share how you are working to unfuck your brain in the comments on the episode page.
In This Episode
- How to identify your thought patterns and learn to control the thoughts you believe (10:15)
- Tips for working your way up the thought ladder through neutral baby steps (13:30)
- What it looks like to step from negative overwhelm to acceptance and peace (17:27)
- Why ‘fake it until you make it’ doesn’t work and what framework you should use instead (23:53)
- How to distinguish emotions from body sensations and how they work together (29:50)
Quotes
“What I teach is a method of actually unfucking your brain, which is that you have to go in there and identify the thoughts you have that sound like they are in your own voice. That’s the problem. We can identify these social messages, but in our heads, they don’t sound like the magazine that we read or the announcer voice on TV that we first heard it from, they sound like our own thoughts.” (9:45)
“We all want to fix the big problem right away, right? Like ‘I hate myself, I have low self-esteem, I just want to love myself’. And in my experience, you really cannot do effective coaching or self-coaching at that level of generality.” (18:37)
“Coaching is like building a building, you have to start from the ground up. So we can change huge things in our lives, but it starts a little bit by little bit.” (19:18)
“We want to see evidence in the world to justify the thought and have us believe it, but we have it backward. We have to believe it, at least a little bit, at first, that’s how we go out and create some evidence that something is possible.” (28:20)
Links
Join the Listen To Your Body Newsletter
Join The Clutch Feminist Coaching Community
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
There is a good chance that you have should’s and shouldn’t, do’s and don’ts, and a myriad of voices in your head telling you what to think when it comes to what you are putting in your mouth. The negative thoughts that come out regarding all of the rules you have around food are not serving you, but don’t worry, there is another way.
How To Respond To These Food Police Tendencies With Purpose
When you internalize foods as ‘good’ or ‘bad’, you can wind up creating emotions and actions that are not in line with how you truly want to feel about food. Instead of perpetuating the behaviors, you are trying to stop, intuitive eating can help you become aware of the voices in your head and show you how to respond to these food police tendencies with purpose.
By developing a more flexible way of thinking you can start to be kinder to yourself and make peace with the food stories you may have been telling yourself for years. Are you ready to stop using negativity as your motivator and start to challenge the food police? Share how you are working towards intuitive eating in the comments on the episode page.
In This Episode
- Why you should be challenging the voices in your head when it comes to food (4:20)
- How the moralizing of food can negatively impact your relationship with it (13:10)
- Tips for developing flexibility when it comes to your mental framework (17:15)
- Ways to develop new internal voices such as the food anthropologist or nurturer (20:20)
- Exercises to help you reframe your thoughts to become aware of your inner dialogue (29:14)
Quotes
“Intuitive eating takes time, it is something you put into practice.” (3:26)
“You are not broken if this happens. You are not broken if your appetite is all of a sudden ravenous after a day of not eating. You are not broken, this is how your body works!” (15:05)
“It is really important to start paying attention to the language that you use and understanding the thoughts and the beliefs that you have been living by… you have to get clear or develop that sense of awareness because you can’t change what you are not aware of.” (16:54)
“It’s knowing that the way you are going to make progress and find more peace with this is not by being harsh on yourself.” (22:54)
“If you are constantly saying ‘always’ and ‘never’, you are going to the worst of the worst place all the time. And that is a huge opportunity for you to be able to reframe.” (29:24)
Links
LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1)
LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2)
LTYB 292: Make Peace With Food (Intuitive Eating Principle #3)
Join the Listen To Your Body Newsletter
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
One of the most common problems I hear from folks is the struggle of depriving yourself of food, only to end up overdoing it. Our culture has taught us that we cannot trust ourselves and that the way to stop overeating and start to ‘lose weight’ is by depriving and restricting ourselves, and that is simply not true.
A Positive Relationship With Food Is Possible
I want you to honor your body by breaking the cycle between guilt and deprivation, and stop feeling like you are failing. Instead of ‘last supper eating’ or starting again on Monday, you can allow yourself to make peace with the presence of food and start to experience your food on a deeper level. A positive relationship with food is possible when you can gain an outline of the process of making peace with food, which is what this episode will teach you how to do.
Have you been struggling with depriving yourself of food and are ready to start feeling at peace with food instead? Share how you are working to turn your situation around and embrace a more peaceful way of eating with us in the comments on the episode page.
In This Episode
- Ways that you can start making peace with food in your own daily life (2:21)
- How to identify the foods that you don’t allow yourself to eat for no good reason (8:50)
- The psychological and physical effects that come from depriving yourself (13:10)
- Tips for breaking the cycle between guilt and deprivation and avoiding overwhelm (16:45)
- Why you should take your time and slow down when experiencing food (21:10)
Quotes
“[Intuitive Eating] is not a yes/no list, it is not a list of hard and fast rules that need to be done in a specific order or for a specific amount of time and all of a sudden things are going to be completely better. It’s applying it to a living breathing human, which is you, and all of your uniqueness.” (3:50)
“The more you say ‘don’t do this, don’t think about it’, the more you think about it. So in order to stop the bingeing, to stop the overeating, to stop the ‘last supper eating’, and ultimately to stop the guilt, is to systematically make peace with food.” (18:43)
“When you start to relax into the idea that the food is going to be there, the shininess of that object wears off, the novelty wears off. A novelty in our brains and dopamine go together, but if the food is there, or we are allowing ourselves to have it, it looses that forbidden fruit value.” (19:36)
“We always think we have to earn and burn our food… we have to let go of the idea of ‘making up for it’. Because that is a condition, it is not unconditional.” (25:35)
“Every time you take that step toward making peace with food, giving yourself that permission, checking in with your body, you are building bricks of trust.” (28:38)
Links
LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1)
LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2)
Join the Listen To Your Body Newsletter
Check out the full show notes here!
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Has your body ever held you back from doing something that you may enjoy? Megs Elemans is a boudoir photographer from Canada who is here today to explore the powerful ability that photography has to help you find more peace with your body.
Small Steps Necessary To Love Your Right Now Body
By honoring women’s bodies and respecting where they are at in their journey, Megs is supporting the process of moving rather than arriving. Even if boudoir is out of your comfort zone, Megs non-judgemental and caring ambiance may convince you to start taking the small steps necessary to love your right now body.
Everything from body acceptance, tips for decreasing anxiousness in front of the camera, and the stigma Megs received from postpartum images are on the table today as we explore what it means to find a way back to yourself through the art of photography.
Instead of hiding the parts of yourself, you may not love, Megs is here to empower you to do whatever the hell you want with your body, no matter what size. Are you ready to accept how your body evolves with you over time? Share what you loved most about Megs refreshing and candid approach to self-love and acceptance in the comments section of the episode page.
In This Episode
- How photography can help you find peace and growth with your current body (11:25)
- Tracing back the shame and guilt many women feel around their bodies (18:52)
- Addressing our society's obsession with ‘arriving’ rather than the journey (22:45)
- The role of motherhood when dealing with unrealistic diet culture standards (28:04)
- Tips for anyone who is uncomfortable with the camera and wants to try it again (36:25)
Quotes
“I realized that I had stumbled onto something kind of profound here in that there is something incredibly concentrated and powerful in these sessions I do with women where they can step into themselves in this really raw and really quick way.” (8:41)
“The difference between a lot of other boudoir photographers that I see is that I make no attempt to hide the parts of yourself that you might not like, I don’t use clever lighting or clever poses and I don’t really dabble with photoshop at all, and I pose women in bigger bodies the same way that I pose women in smaller bodies.” (13:43)
“I toe that line between honoring those things that you don’t like about yourself but also not overtly going out of my way to hide them because I don’t want to reinforce this hate that you have for whatever specific part of your body.” (20:26)
“I don’t need you to love yourself, there will always be things about yourself that you don’t like, body or personality, that’s not the point. I need you to not let your body stop you from doing things that you like to do or might like to do if you were “10 pounds lighter”.” (24:33)
“I know that if you have a disgust with what I am doing, that is something that is going on with you, and it has nothing to do with me.” (35:22)
Links
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Life, as we know it, has changed and our creative expression has changed as well. Instead of focusing on self-actualization, many are turning to the powers of community, collective, and creativity in order to heal and step into alignment. Rai Henry is a personal coach who is passionate about helping others reignite their creativity, and step out of the hustle and into the flow.
Being Intentional About Your Life, Business, & Values
While you may not consider yourself a ‘creative’, Rai believes that anyone who is tapping into a part of themselves in order to express it to others fits into the creative mold. By being intentional about your life, business and values, Rai helps others show up in a way that aligns with your DNA, or Divine Natural Approach.
Through deliberate work, you can recognize the blocks in your life and learn how to flow through them. Rai wants to get to know you and open you up to the limitless possibilities that are waiting for you. By focusing on your own personal responsibility you can look inside to achieve better flow, heal from trauma, and start living your life by design.
Are you ready to use your creative expression as a tool for healing, aligning, and thriving? Share what you loved most about Rai’s unique and refreshing perspective with us in the comments on the episode page.
In This Episode
- Discover what it means to be creative and make an impact aligned with your vision (11:15)
- Why the individual self-actualization approach is being replaced with the collective (18:20)
- How to experience the energy of creativity and flow and recognize your blocks (20:30)
- Tips for expanding your view of abundance and co-creation within your tribe (24:50)
- How to give yourself permission to thrive after trauma and learn to trust yourself (28:08)
Quotes
“That’s really what I am here to do. Help people show up in the world, have an impact, but really find their true values along the way.” (10:07)
“In a time like today where the world is going through such revolution and transformation, it can be very easy to feel like you are doing it alone, when truly we are doing it as a collective.” (17:21)
“Were shifting from that individual model, and the only way to do that is to be transparent, to be vulnerable, and to be open about what you are experiencing so that you can connect to your community or your tribe and grow beyond your own limitations.” (19:59)
“I didn’t have any of the guidance, I didn’t have any kind of blueprint or framework to work from. But I forged it myself, along with spirit guiding me and the beautiful, what I call messengers, that showed up at different phases of my life. And I have charted that process, and I have taken note of what those key factors were, and I have applied them to the principles of your heroes’ journey, and that is the framework for the work that I am doing right now.” (34:27)
“We are all on one journey, but there are infinite possibilities. So it is so important to remember it is absolutely up to you to choose the flow that works for you. Choose your flow by unlocking that potential and being intentional and deliberate about the life that you want to live, or the business that you want to create.” (37:00)
Links
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Intuitive eating is not just a list of rules that will tell you what to do and what not to do. While that may sound scary, intuitive eating will give you entry points of investigation so that you can begin to implement new things and get more in touch with yourself. Although it is often very different than what people expect it to be, intuitive eating can be transformative if you prepare yourself with the knowledge you need before diving in. This is why I have created a series all about the 10 Intuitive Eating Principles you need to know before getting started.
Many People Are Ignoring The Cries Of Our Bodies
Intuitive eating principle number two is all about learning how to sense and honor your hunger. By building skills such as heightening your awareness within your body, learning how to dismantle diet culture and the systems of oppression it feeds into you can return to trusting that your body signals are not trying to fuck you over.
Many people are ignoring the cries of our bodies because diet culture has taught us to distrust our bodies. Today I urge you to stop listening to them and start listening to what is right for your body so that you can embrace your body’s own innate wisdom and signals. Hunger can show up in so many different ways, and it is only by becoming aware of your own unique hunger whispers that you can take the next step in your intuitive eating journey.
Are you ready to find greater peace with food and honor your hunger? Share what you struggle with most about intuitive eating principle two and how you are working to heal it in the comments on the episode page.
In This Episode
- How to build your own interoceptive awareness around feeling hungry (8:10)
- Why intuitive eating is not just listening to your body to know when to eat (11:03)
- The four things you need to know about honoring your sense of hunger (12:05)
- Understanding your biological drive for energy and how to stop overriding it (18:08)
- Tips for catching your hunger at a whisper before it turns into a shout (23:13)
Quotes
“Beginning to implement intuitive eating in your life to find more peace with food, to be able to eat the foods you enjoy without feeling guilty, to allow yourself to experience that, and to move away from the extremes that I know you are tired of.” (4:33)
“Hunger is one of your bodies signals, it is a natural body signal. And if you can sense your hunger, that is a very good thing. That means there is a connection, an open line of communication, between you and your body. It is not something to fear, it is something to be grateful for.” (8:40)
“Diet culture is not stopping, and it is certainly not stopping for a fucking pandemic, its not stopping because we are in social isolation, if anything its getting louder, and its getting louder in certain ways as it strives to stay relevant. We are consistently confronted with this stuff, so we can’t just lock ourselves away.” (13:41)
“When you withhold and restrict your food intake, your body compensates by increasing your drive and desire to eat, while also oftentimes decreasing your desire to move.” (22:16)
“This is where it is really important to get clear about your personal body signals that you notice when your hunger starts to creep up on you.” (24:14)
Links
Join the Listen To Your Body Newsletter
LTYB 275: The Anti-Diet Approach to Eating with Evelyn Tribole
LTYB 266: How To Listen To Your Body with Steph Gaudreau
LTYB 284: How Neuroscience Can Help You Listen To Your Body Alyssa Chang
Intuitive Eating: Why Hunger Isn’t Your Only Cue Blog Post
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Today I am kicking off a new 10 part series all about the principles of intuitive eating. Not only will I be rehashing the principles, but I will also be taking a deep dive into the implementation of these principles so that you can start applying them into your own life. First up are the four things you need to know in order to implement principle one of intuitive eating, also known as ditching the diet mentality.
Stop Blaming Yourself & Start Implementing These Principles
If you want to do the work and embrace the idea of rejecting the diet mentality and ditching dieting, this is an episode you cannot miss. It takes both internal cues and external health frameworks to help you avoid being in food jail and find a more peaceful way of eating. By getting clear of your past history with dieting and what it has cost you, and providing yourself with compassion, you can stop blaming yourself and start implementing these principles.
As a society, we are not acknowledging the downsides and risks of dieting and restriction. Intuitive eating can help you get clear on what you want your relationship of food to look like based entirely on what is right for your body. You are not a failure, it is the systematic oppression built into diet culture that is to blame.
Are you ready to stand up and stop being controlled by diet culture? Share how you are making peace with your history of diet culture and how you want to move forward with us in the comments section of the episode page.
In This Episode
- Learn about the ten principles of intuitive eating and how to engage with them (4:22)
- Why principle one can cause cognitive dissonance and how to make it real for you (6:50)
- Tips for rejecting the diet mentality and staying true to that decision (10:04)
- The downsides of dieting and restrictions and how to open your eyes to it (15:30)
- How to avoid being overwhelmed by the first intuitive eating principle (23:06)
Quotes
“I am putting my focus and attention on things like facilitating intuitive eating for you, helping you find more peace with food and your body, helping you end the exhaustion around these things, and helping you get to a place that is more ease filled and less of a battle.” (3:08)
“This is an unlearning and learning, this is not something we are going to do in a day. And it’s not something we can do by just reading it in theory, it is a practice. It is a living breathing practice because you are a living breathing human being.” (8:47)
“You don’t know what you don’t know, and you probably didn’t know about what diet culture is until very recently, and that’s okay. We have to have that forgiveness for ourselves and that compassion for ourselves.” (13:35)
“It’s not a lack of willpower that has gotten you to this point. It is not a lack of willpower that means you have struggled with maintaining a diet in the past. There is a lot here to have care and kindness and compassion for yourself about.” (22:51)
“You are not the failure. Diet culture as a system of oppression is the failure.” (24:05)
Links
Join the Listen To Your Body Newsletter
LTYB 287: Top 5 Things To Know Before You Start Intuitive Eating
LTYB 273: Opting Out Of Diet Culture with Naomi Katz
Check out the full show notes here!
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Intuitive eating is not an invitation to binge eat junk food, nor is it a restrictive diet. Intuitive eating is a practice and pursuit that is rooted deeply within all of us, but something that many of us have forgotten over time thanks to societal norms and diet culture. This episode is all about inviting you to discover intuitive eating as a lifestyle framework and prepare you for the new mindset ahead.
Finding A More Peaceful Relationship With Food & Your Body
If you are sick and tired of being obsessed with food and your body, are afraid or unsure of how to start intuitive eating, or maybe need a reality check on your expectations when it comes to intuitive eating, this is the episode for you. Answering many of the questions I get all of the time in response to this topic, today I am here on a solo episode to help you start on the action of transformation in your life.
Everything you need to know before returning to intuitive eating as a practice and pursuit is jam-packed into this episode so that you can get a better idea of what you are getting yourself into, and the diet culture you are getting away from. I am here to defend your mental, emotional, spiritual, and physical wellbeing, and I truly believe that the pervasive and judgemental diet culture that society has told us we need to follow is a detriment to all of the realms of your health.
It may take time, but finding a more peaceful relationship with food and your body, getting over your obsession, and having the time and energy to apply yourself to things you enjoy doing is so worth the time and effort. It only takes small, incremental steps to start to see a world of difference in the way you view yourself, others, and the world around you.
How do you feel about intuitive eating? Share your experience with me in the comments section of the episode page.
In This Episode
- How to break free from diet culture and how it impacts how you view your body (11:05)
- Tips for tuning into your inner signals to discover the foods that you actually like (14:18)
- Learn about the 10 core principles of intuitive eating as a lifestyle framework (18:50)
- Why intuitive eating is hard at the beginning but gets easier as you go (21:04)
- What to do if you want to gain clarity around what is truly important to you (28:05)
Quotes
“Our default nature is as intuitive eaters, so when I say ‘what you need to know before you start intuitive eating’, it just really is a bit of a hat tip to the fact that somewhere along the way the vast majority of you, including myself, have lost touch with our inner intuitive eater.” (11:03)
“There is a common perception that intuitive eating is the polar opposite of dieting, which is very restricted and very regimented. And that is false.” (13:48)
“Intuitive eating as a named framework has 10 principles. And they all overlap and they are all designed to help you repair your relationship with food and your body.” (19:00)
“Intuitive eating and dieting are very different. A diet starts off easy and gets harder as you go. Intuitive eating starts off harder and gets easier as you go. They are very different paradigms.” (21:59)
“It’s okay that it is going to take time, you are worth it! Finding a more peaceful relationship with food and your body, getting off the crazy obsession with food and your body, having the time and energy to do other stuff, and care about other things is life-changing. It’s worth doing the work, it is worth the time it is going to take.” (31:51)
Links
Join the Listen To Your Body Newsletter
Three Steps to Ditching Food Guilt
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Today I'm sharing some thoughts on why anti-racism awareness and work is essential in the health space if we're to see our clients and community fully. Let me be super clear: Black Lives Matter. I'm not an anti-racism expert or educator. On this show, I'll flesh out what I think my role in the intuitive eating world is and share a couple of the ways I'm planning move forward in my journey toward building a more anti-racist podcast and business.
Have you ever felt like you are not enough? Bonnie Gillespie is the guru in Hollywood for self-management and is here today to help you start owning your enoughness. Bonnie had dreams of becoming a Hollywood actress, but when she got an assignment to pull back the curtain on Hollywood and gain some insider knowledge, she realized it takes a lot more than a perfect monologue to become successful in show biz. After writing her book, Self Management for Actors, Bonnie decided to work beyond her current industry so that she could help anyone learn why they are enough.
Show up as Your Authentic Self & Focus on the Long Game
The paradox of self-worth and enoughness is something that many of us struggle with, and it is only by showing up as your authentic self, discovering what it is you want, and learning how to trust that you can stop outsourcing your enoughness.
Currently we are dealing with the loss of many conveniences and distractions that we often use to draw our energy away from examining our life choices. Bonnie is here today to help guide you to a positive way of thinking that will help you focus on the people who are already on board for you are, instead of trying to convince others of your worthiness.
Instead of changing who you are to fit the circumstance, Bonnie wants you to show up as your authentic self and focus on the long game so that you can ‘book the room’. Full of inherent wisdom and practical advice, this is an episode you do not want to miss.
Are you ready to create a life that is designed for you? Share what you loved most about Bonnie’s story with us in the comments on the episode page.
In This Episode
- Tips for assessing your enoughness in the digital area (11:00)
- Why you need to start showing up as your authentic self (19:15)
- What it looks like to outsource your enoughness and how to take it back (23:23)
- Practical ways to get deeper and learn how to use your trust muscle (28:35)
- How to get curious about what your body is trying to teach you (31:50)
Quotes
“If I can help a generation of people who get rejected for a living feel as though I am enough, and there is nothing I need to change. I am as I am exactly where I need to be and who I need to be and having the experiences that I need to have, that’s something that I want to bring to more people.” (9:40)
“The way we fix that is by always looking at the big picture. How do I add to my fan base by making the way I show up be authentic and true to the way I am and the message that I want to put out in the world?” (19:52)
“If instead, we put our energy on how to serve the third of the population that is already on board for exactly who I am and what I am effortlessly, we can have massive success. But we spend so much energy looking at how we can convert people who were never into us to begin with.” (22:17)
“What we are seeing happening right now, is so many people have lost the conveniences and the little things they could fill their life and time with that distracted them from the fact that they have actually made a series of life choices that aren’t their own.” (26:10)
“It doesn’t take very long to build that trust back to the point where we can actually listen to our bodies, listen to our guts, listen to those spidey senses that start tingling, in ways that allow our road to be a lot more collaborative.” (32:38)
Links
Self-Management For Actors by Bonnie Gillespie
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Have you ever thought about the connection between becoming more aligned with your body through the understanding of how your brain is working and interpreting information? Alyssa Chang is a brain-based health and movement coach who is here today to open up a completely new doorway for you to gain awareness, clarity, and insight into the things you have been dealing with.
Bridging The Gap Between Your Brain & Your Body
Alyssa views neurology and neuroplasticity as the science of hope and is here to explore a different take on so many of the things that you may be dealing with on a regular basis. Unresolved trauma, chronic pain, how you experience hunger and so much more can be connected back to your brain. By becoming aware of how your body incorporates these signals, you can get clear on your specific symptoms so that you can listen to your body better.
Through the creation of movement therapy options, you can strengthen the signals from your brain and tap into your interoceptive awareness. If you want to find out how strengthening your eye muscles could help you gain more expansive movement, are looking for practical ways to start listening to your body, or just want to gain an understanding on a topic that you may never have heard about before, this is an episode you truly cannot miss.
An incredibly fascinating episode all about bridging the gap between your brain and your body, Alyssa wants to help you become an expert in your body. Are you ready to become a scientist of movement, food, and mindset so that you can open up the conversation of neuroplasticity inside your body? Share which piece of new information blew your mind with us in the comments on the episode page.
In This Episode
- How to experience hunger by replacing judgment and shame with curiosity (11:55)
- What to do if you are struggling with intuition and listening to your body (16:10)
- Why moving your eyes could improve your other movement options (18:45)
- Exercises that you can try to get your eyes moving off your screen (23:07)
- Learn about a brain-based perspective when it comes to carbohydrates (29:40)
- Signs to watch out for to avoid overcorrections while removing blame (33:10)
Quotes
“When people hear the brain, they often mix it up with mindset. My methodology is actually looking at the neuroscience work. Who we are, our symptoms, everything we have felt, how we behave, they are all manifestations of brain health.” (7:18)
“If you can lean into being this curious scientist over your body and really understanding that everything you experience, every symptom is your body and your brain’s way of communicating to you, it’s like extremely powerful.” (11:53)
“All we are doing is specifically targeting the visual field of the nervous system to open up that movement map, that sensory map, to allow their brain to reconnect to and then tie the other movement options you have.” (22:11)
“The feelings that you have are valid, and if we can link it back to health history or through some brain-based movement assessments, we can help heal you and help get you better. But we have to know what part of your nervous system may be impacted.” (27:56)
“I always use the phrase ‘how can I help you become a movement scientist? A food scientist? A mindset scientist?’. Where you are just exploring everything that is going on in your body and in your brain and then gathering all that data and then understanding it, putting the pieces together.” (33:51)
Links
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Better Expert 12-Week Training Course Waitlist
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While stress is not inherently a bad thing, the amount of stress and change we are experiencing during this pandemic can be cause for concern. This is why I have brought stress detox expert Ritu Riyat onto the show. Today Ritu is here to give us a deep dive into understanding what stress truly is, and how you can use her stress detox framework to peel back the layers and discover where your secret stress is hidden.
Understanding The Subtle Signs Of Burnout
By asking yourself what you can do in a moment of stress to feel in control, you can create a routine that calms your mind and helps you adapt to this constant state of change. In addition to her practical tips for becoming more self-aware and her knowledge around the understanding of the subtle signs of burnout, Ritu will also walk us through a short meditation practice in this episode to help you manage your stress in a more productive manner.
If you want to gain a conceptual framework to understand stress, understand self-awareness and implement practical ways to examine if meditation is right for you and to find a way for the practice to benefit you, this is an episode you can’t miss. While meditation may not be for everyone, it is all about digging into how you are feeling right now so that you can do something about it.
What did you learn in this episode? Share your thoughts with us in the comments section on our episode page.
In This Episode
- How to detox your life from stress during the current pandemic (8:14)
- Learn about the stress detox framework and how to develop self-awareness (13:05)
- Subtle signs that may indicate that you are going from eustress to burnout (17:32)
- The four best self-reflection questions to help you check in with yourself (23:12)
- Join in on a meditation practice and learn alternative meditation activities to try (25:35)
Quotes
“That became the framework of the stress detox program that I created, which is deeply rooted in awareness. So developing your self-awareness and your own personal response to stress.” (11:15)
“It’s not that we’re trying to eliminate stress from our life, what we’re really trying to do is recognize where we are on the stress spectrum. And when were approaching distress, that’s when we apply our tools to take a pause and bring ourselves down that spectrum back into eustress or maybe a state of calm.” (16:19)
“Its extremely important right now in this current pandemic that we’re experiencing, because people’s feelings are all over the place, and everyone is dealing with it differently. And however, you are dealing with it is okay. And however, you are feeling at this moment is okay.” (21:35)
“It teaches us and it builds our resilience because you become more accepting of change because change is constant. And so you are not as reactive to the change that is occurring outside, because you have become familiar with working with change inside your body.” (32:42)
“When things seem so uncertain as they are right now in our world, I encourage you to go back to what you can control.” (35:12)
Links
Follow Ritu on Facebook | Instagram
Join the Listen To Your Body Newsletter
Check out the full show notes here!
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Do you struggle with navigating the middle ground between functional nutrition and the anti-diet movement? Michelle Shapiro is a registered dietitian who is on a mission to support the common good by helping others understand a blended approach to food and your body. Never afraid to get into a debate, Michelle has devoted her life to a safe way for people to apply the incredible principles of functional healing to the paradigm of body neutral loving and ethical body treatment.
Rejecting The Body Notions That Don't Stick With You
If you are struggling to understand the polar ends of the spectrum and are searching for answers when it comes to approaching intuitive eating for your specific life experiences, Michelle is here to open up the conversation. By not being afraid to challenge people or put herself in an uncomfortable position, Michelle is accomplishing her mission one skeptic at a time.
Michelle wants you to tolerate the discomfort that you feel and sit with yourself to better understand what your body needs. By questioning everyone except for yourself, you can check in with yourself deeply and honestly to find the possibility of miraculous healing. There is always something that you can do to make yourself feel better, and Michelle is here to provide you with a message of hope and healing during these difficult times. On a mission to help others be seen, remove judgment, and embracing health changes, this is an episode you don’t want to miss.
Are you ready to start rejecting the body notions that don’t stick with you and embracing the ones that do? Share where you sit on the spectrum with us in the comments section of the episode page.
In This Episode
- Learn the benefits of gravitating towards a blended approach of understanding (9:35)
- Discover what you should be tuning your awareness into and away from (14:14)
- Why you should approach intuitive eating from your specific life experiences (19:25)
- How to listen and tune into your body from a middle ground of functional nutrition (24:20)
- Why you should listen to your gut when selecting a healthcare professional (25:33)
Quotes
“If I feel like something threatens people, whether it be diet culture, whether it be something like big pharma, I am very willing and eager to put myself in an awkward position if there is even a potential that someone else might feel seen or heard.” (8:27)
“When you’re handing someone sort of restrictive plan, you need to be extremely highly sensitive to the person you are working with to understand what they might have gone through to get to that point.” (18:08)
“I actually affect change by talking to people who would be the most anti-whatever I am talking about at the highest level, and who might have more influence too.” (21:15)
“Anyone can do what we do, you really can learn to do what we do. Sure we are special in some ways, but I’m not more exemplary than any other person applying the same principles that I use. Anyone can do what we do.” (26:36)
“Check in with yourself so deeply and so honestly, without judgment, without ego, without anything, and just really get to know where you are at. And in doing that you will know if you need additional help or if you are the help that you need.” (32:45)
Links
Follow Michelle on Instagram
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HTK 247: Staying Human In A Fucked Up World with Tim Desmond
Join the Listen To Your Body Newsletter
Check out the full show notes here!
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Have you ever felt like you are only participating in a movement practice because you ‘should’ be doing so? Creating a movement practice is critical to honoring your physical vessel and nourishing your body, but it can come with its fair share of obstacles. Steph Ondrusek is a strength coach who believes in the importance of creating an intuitive movement practice unique to your body and your needs so that you can start relishing in your body’s potential. Because if you aren’t enjoying what you are doing, what’s the point?
Stop Beating Yourself Up & Find Where You Are Now
Don’t just move for the sake of doing it or because someone told you too, the challenge and feeling of accomplishment you can gain from intuitive movement can help you enjoy what your body is capable of in a whole new way. By pursuing your strength or fitness goals with a new attitude, you can stop beating yourself up and find where you are now.
Steph is all about looking at the big picture and self-exploration so that you can love yourself and your body wherever you’re currently at. Instinct, emotion, and rational thinking are the basis of your intuition, and through intuitive movement, you can tune in, listen to your body and embrace that you are so much more than just what you do.
How do you use intuitive movement to nurture and nourish your daily routine? Share your experience and thoughts on Steph’s expertise with us in the comment section on the episode page.
In This Episode
- Why diet culture interrupts your trust in yourself when it comes to movement (6:40)
- Ways to help yourself clue into your actual goals and avoid the ‘shoulds’ (10:35)
- How to set performance metrics while avoiding obsessing about aesthetic (18:53)
- Tips for embracing movement without viewing it as a competition or comparison (20:12)
- What to do when you feel disoriented and have to modify your movement routine (26:27)
- The top helpful ways to become more intuitive with your movement practice (32:15)
Quotes
“If actually the goal is not the goal, if the goal is different from what I thought it was, which is actually to feel connected and strong and accomplished, and it’s not going to come necessarily just because I hit some fitness goal, what do I do?” (9:49)
“I’ve had several people in the past week be like ‘when does it end? When does this end?’ and I’m like, well some of this can end whenever you want it too.” (12:00)
“Really asking the question, backing up a lot and saying ‘what am I chasing? What am I getting out of this and what do I hope to get out of this? And is the method that I am using, so fitness or movement or strength, is that going to lead to that?” (20:27)
“You don’t have to do it just like the one way that someone told you too. You can find your way through it and as you are finding your way, your goal might change. It might not, you might find a whole bunch of different things that you didn’t know were there, and I think that’s the really valuable part.” (23:25)
“Know that you still deserve to enjoy your movement, you still deserve to enjoy food, you still deserve to enjoy whatever you want and whatever you can, even if your body has changed.” (29:17)
Links
Join the Core 4 Club on Facebook
Check out the full show notes here!
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Today we welcome the first astrologer to grace the airwaves at Listen To Your Body, Colin Bedell. A gay Gemini Twin, author, and creator of Queer Cosmos, Colin is here to shed new light on the power of astrology and provide you with ways that you can use astrology to better understand yourself and your relationships.
Tools To Help You Live In Faith & Walk With Resilience
Colin is on a mission to dismiss the qualms you may have heard about astrology, and bring a fresh perspective to the typical heteronormative landscape. Passionate about providing you tools to help you live in faith and walk with resilience and comfort into the unknown, Colin is here to disrupt everything you thought you knew about getting to know yourself.
If you want to live a life informed by the clarification of values, and the safety that is given when you know that you are the person you claim to be, astrology can help you identify your values and live the life you have always imagined for yourself. Colin believes that astrology is a choice revealer, not a choice maker, and wants to help you harness the power of being aware of your choices to make the best decisions you can.
Colin not only talks the talk but he also walks the walk and is here to help you discover the truth in a way that is spoken for you. By being vulnerable you can choose your own power, and given this crazy period that we are all living in, who doesn’t want a bit more of that? Let us know what you loved most about Colin’s perspective, knowledge and advice with us in the comments section of the episode page.
In This Episode
- Learn why self-love and self-identity is a necessary relational experience (9:01)
- Dismissing the misunderstandings about what astrology can do for you (15:54)
- How to hold grace for yourself to handle things outside of your control (21:30)
- Tips for opening yourself up to new possibilities during the COVID-19 pandemic (28:44)
- What to expect with the upcoming Taurus astrological season and beyond (37:02)
Quotes
“We are now all living through the same experience across the world. Through different spaces and nuances and details absolutely, but we are all confronted with the same experience at once. And I think that really accelerated the me-to-we maturation process.” (7:19)
“Let’s make sure that each and every one of us arrives at the occasion within our astrological charts and that way we can know that we are doing the part that we were assigned here to do.” (16:52)
“Were all going through this together, you and everybody else, so let’s not get precious here. And let’s really rise to the occasion within our personhood, because history is asking us to do so. And who do you want to be in the space of what is happening?” (25:33)
“Now every lane of my life is in beautiful integrity, and I put my head on my pillow every night knowing that I am the fucking bitch I claim to be! So no one can touch me. And that’s where I want [you] to be.” (37:28)
Links
Follow Colin on Instagram
HTK 188: What Is Nutritional Therapy?
Join The Listen To Your Body Newsletter
Join the Core 4 Club on Facebook
Nutritional Therapy Association
Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s April class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
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Intuition has many different aspects, including the things you just know, or your gut feelings. Many of us struggle to identify our gut feelings, explain our intuition or have doubts about what we truly know deep down. If this sounds like you, Tamara Ross wants to show you how you can start to trust your intuition and foster it regardless of what other people think. Tamara has manifested magic in her life since opening her world to the power of intuition over five years ago and is here today to show you how you can do the same.
Every Single Person Has The Power Of Intuition Inside Of Them
A mom, wife, entrepreneur, self-professed ‘recovering type A personality’, and Energetic Master, Tamara is passionate about helping others build on their intuitive sensations. By getting rid of whatever is getting in the way of your ability to know and feel, you can learn how to identify, honor and surrender into the third-dimensional reality of your intuition.
Every single person has the power of intuition inside of them. It is only by identifying and honoring the specific combination of intuitive principles unique to you that you can start to trust your inner intuition. By tuning in to what is happening in reality, you can get a better grip of your intuitive powers and learn how to identify the sensations within your brain and body.
During this time of crisis in our world, it can be extra important to understand your willingness to give and receive contributions through higher consciousness and collective energy, and Tamara is passionate about opening you up to those intuitive contributions. Are you ready to explore the power of your intuition and tap into your universal consciousness? Share your relationship with intuition with us in the comments on the episode page.
In This Episode
- How to receive your own intuition and listen when it shows up (7:37)
- Tips for developing your intuition when living in a proof-based world (11:45)
- Understanding the difference and similarities between feelers and knowers (14:48)
- Ways to train yourself to identify energy fields of your own and others (22:12)
- How to let go of judgment, points of view and conclusions when it comes to intuition (25:45)
- Specific ways that you can cultivate, strengthen and tune into your intuition (31:10)
Quotes
“I have only been using my intuition for about five years, and magic has happened all over the place. You too can use your intuition and you have it.” (8:41)
“If you are really going to take on the journey of following your intuition and honoring it, it’s a little bit like it doesn’t really matter what anybody else has to say.” (12:58)
“I was taken out very early in the pandemic before the pandemic even hit, I was completely taken out and I was in the bed for about 2 weeks. And so that’s the psychic-ness, the tuning into the conscious, being in tune with what is about to happen where I was already giving contributions.” (23:16)
“Right now as a collective, the consciousness is saying slow down. And I have been tuned into that.” (26:48)
“If you can consistently bring yourself back to what is only happening right now, it has a way of calming and centering yourself. And from that place, you will be more connected to your higher self, that universal consciousness, that source energy and everything else around us. And that is where your intuition comes from.” (33:23)
Links
Register for the Free 20 to 20 Meditation Series
Manifesting More Free Online Training
Join The Listen To Your Body Newsletter
Join the Core 4 Club on Facebook
Nutritional Therapy Association
Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s April class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
The current state of the world right now is anxiety-inducing for the majority of us, but especially those of us who are empaths or highly sensitive. Now more than ever we need to stick together and use the tools available to us so that we can deal with what is going on while limiting our panic and anxiety.
Learn The Similarities & Differences Between Highly Sensitivity & Empathy
Today I want to share with you some of my top tools and strategies to take care of yourself as a highly sensitive or empathic person and help you cope with our current environment. If you are unsure if you are a highly sensitive person, want to learn the similarities and differences between high sensitivity and empathy, or are looking for ways to overcome your anxiety during this time, the information shared on this episode is what you have been searching for.
Everything from getting enough sleep to limiting the amount of time you spend on your phone or social media can have a huge impact on both your physical and mental ability to handle stress. By understanding what makes you tick on the inside, you can advocate for yourself and your needs in a way that feels good for you.
You can use your skills, talents, abilities, and creativity to help others, and in turn, will give you a greater sense of a bigger impact and ability to become energetically bigger. Are you ready to explore some of my suggestions so that you can find what supports you? Share your favorite tip or recommendation for highly sensitive people or empaths with us in the comments on the episode page.
In This Episode
- Strategies to help you deal with what is going on in the world today (3:10)
- Why you should view your high sensitivity or empathy as a gift not a curse (9:04)
- Learn the difference between feeling empathy and being a highly sensitive person (10:34)
- How to take care of yourself if you are a highly sensitive or empathic person (14:56)
- Practices to clear your space and help you feel more grounded and grateful (25:20)
Quotes
“I know empaths and highly sensitive people are just struggling to deal with what is happening in the world, and yes I am feeling this as well. But I wanted to share some of the strategies I have learned along the way.” (2:55)
“One of my goals in this world and one of the things I feel called to do… is helping other empaths and other highly sensitive people learn this about themselves. And not only that but learning how to thrive because these are truly gifts that we have.” (8:33)
“It becomes part of the background, the things that are piling up and we don’t notice them. But it does create space. It creates mental space, ti creates energetic space and it creates physical space for us to really just get around our environment.” (24:45)
“Sometimes as an empath and a highly sensitive person, it is easy to get overwhelmed by what is happening to you. What energy you are taking in, what you are absorbing, and sometimes that can feel very constrictive and closed off… it almost energetically causes you to shrink. So right now be mindful and respectful of yourself.” (29:33)
Links
Take The Highly Sensitive Person Quiz Here
Facebook Live with Rachel Dash-Dougherty
HTK 206: Energy Tips for Empaths
HTK 188: What Is Nutritional Therapy?
LTYB 276: Dr. Sara DeFrancesco
LTYB 277: Self-Compassion in Uncertain Times
Join the Core 4 Club on Facebook
Nutritional Therapy Association
Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s April class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
We are in a rapidly changing world right now, and I have noticed a lot of self-judgment being perpetuated as we all rush to adapt to this ‘new normal’. During times of stress and change, it is common to look to our bodies and our nutrition as something that we can control, and we shame ourselves when we may not get it right.
It Is Time To Honor Your Feelings & Emotions During This Crazy Time
This episode is all about cultivating some self-compassion and human connection during these uncertain times. Instead of shaming yourself into being productive, I want you to ask yourself what is it that will nourish you most right now? Whether the answer is sitting on the couch and watching Netflix or taking advantage of your ability to move your body, it is all okay, and nothing to feel bad about.
Self-compassion is one of the three main pillars of body acceptance and intuitive eating, and it is only by being non-judgemental, treating yourself and others with loving care and implementing some mindfulness that you can find the peace you are craving.
It is time to honor your feelings and emotions during this crazy time and recognize that you are not alone. We are all in this together, learning as we go and adapting to an ever-changing situation. Are you ready to focus on what your body needs most right now? Share how you are handling this pandemic with us in the comments on the episode page.
In This Episode
- Why you shouldn’t shame yourself into finding a sense of normalcy (7:40)
- How to adjust the way you use movement during this period of quarantine (12:47)
- Tips for figuring out what is going to nourish your body and avoiding shame (16:33)
- The three main parts of self-compassion and how to work towards mastery (18:31)
- What you can do to foster a shared sense of human connection and empathy (23:20)
Quotes
“I think there is a really important difference between cultivating some sense of normalcy in these times, versus getting really judge-y with ourselves for not being able to stick to what’s normal.” (7:31)
“If your situation has changed, even a little bit… it still takes some adjustment, it takes time and space oftentimes, to adjust. And that’s okay.” (11:09)
“Know that in these times, when things are uncertain and you feel a lack of control in other areas, its oftentimes a common response.” (14:16)
“We just have to ride the wave, it will pass. But you are in a transitional state right now, and this is where self-compassion comes in.” (15:42)
“I can’t even begin to tell you how much empathy towards others and self-compassion right now are the two pieces that we really need. We can’t only take care of ourselves here, we can’t only be self-centered because then we lose the greater sense of our shared humanity.” (23:53)
Links
Get A Free Month of Dumbell Workouts Here
HTK 188: What is Nutritional Therapy?
Join the Core 4 Club on Facebook
Self-Compassion by Kristen Neff
Nutritional Therapy Association
Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s March class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Anxiety is something that many people, especially those of us who are highly sensitive people, deal with often. Usually the same combination of relaxation techniques, therapy and mediation are portrayed as the only options, but there is another way. Dr. Sara DeFrancesco is a root cause naturopathic doctor who helps people discover their root causes so they can reclaim their power, rebuild their health, and make their future years the most fulfilling of their life.
Understand The Interconnectedness Of Your Body
Today Dr. Sara is here to talk about everything anxiety and HSP related and provide you with tools to approach anxiety from a multifactorial point of view. Even if you don’t identify as a highly sensitive person, Dr. Sara is a wealth of knowledge with a unique perspective that brings to light everything anxiety related. Everything from your gut to your diet and stress levels can play a role in your anxiety, and with Dr. Sara’s help you can start to understand the interconnectedness of your body and get to the root cause of the problem
If you don’t know what to do about your anxiety but want to avoid the victim mentality that is perpetuated in our society, Dr. Sara’s tips will help you thrive despite your anxiety and honor your unique neurology to move forward and utilize tools that help you feel your best. By taking the stigma out of anxiety and providing yourself with the knowledge you need to understand your body you can begin to thrive on a day to day basis.
Anxiety is not a genetic lottery, and there are things that you can do to reduce your symptoms and create a healthier brain environment. Are you ready to take back control of your body through Dr. Sara’s easy to implement lifestyle tips? Share your thoughts with us in the comments on the episode page.
In This Episode
- The biggest issues causing anxiety and other chronic inflammatory conditions (11:50)
- How to stop reinforcing negativity and practice new thoughts and actions (19:02)
- What you can do to feel more grounded and do the things you love (23:50)
- Tips for thriving as a highly sensitive person while honoring the neurotype (26:10)
- Ways you can support your body and build yourself a foundation of health (28:42)
Quotes
“You can really change your tendency towards anxiety by addressing some of the imbalances that are going on in the body and brain. And that really negates any tendency towards anxiety that you may have in your genetic blueprint.” (8:01)
“There are so many women who they feel like a failure, but really this limitation of options is what’s failing them.” (11:47)
“It is okay to feel bad and take the time to grieve something that is frustrating for you, but it is a disservice to yourself to stay in that place.” (15:23)
“Knowing that you are an HSP should be like you just got your cape for your superhero costume.” (26:48)
“Of course we need to have healthy neurotransmitters, but the key to having healthy neurotransmitters is really having that rock-solid foundation of digestion, lowering inflammation, making sure we have the right nutrients, making sure we have enough protein, and really managing our stress.” (32:26)
Links
Nutritional Therapy Association
Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s March class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!