153. Group Coaching June 14th

Welcome to another SociEATy group coaching call! During these 45 minute calls as many of your submitted questions will be answered as possible. All questions will come from the group coaching call question submission form that is linked in the coaching + events tab of the The SociEATy membership site. If your question is not able to be answered or if you’d like more individualized support please put your name on the waitlist for 1:1 coaching! The SociEATy 1:1 Coaching ➡️ https://nofoodrules.co/1_1coaching Questions Covered on this call 12:33 - I’ve been noticing my fullness and hunger cues, so why can’t I stop eating when I feel full? I’m not restricting myself and haven’t been for about years. So my question is, how can I get from “I notice I’m full and know I will feel sluggish if I keep eating” (but still continuing to eat) to “I notice I’m full so I’m going to stop eating”? Thanks! 19:02 - One of my food rules is around Nutella. I love Nutella and have had my biggest binges on Nutella jars. I've been eating some on bread every morning and sometimes even on bread as a snack or desert after a meal. I still feel like I crave some everyday and it's been two weeks. Is that normal/okay? 22:56 - Looking for advice on overcoming the restrict/overeating cycle. Historically I am a restricted eater liking to 'save' my calories so I can eat a substantial bedtime snack I.e. reward myself. Cognitively I know this doesn't make mean feel good physically or mentally. It also leads to wanting to overexercise and restrict the following day. I am now aware of this even in the midst of eating at night. And I still do it! Does anyone else have any experience with this? Any insights into why this is happening? And how I can take the next step to stop eating before I feel physically sick and mentally disappointed? I am transitioning from stage 3 to stage 4. Working on food fears and rules while still biologically reconditioning. 25:57 - How can I start eating whatever I need and want when my husband tries to loose weight and does not want to keep any sweets and unhealthy food at home? 28:13 - When you have ADHD, food is one of the things that always provides that instant satisfaction. Even though I have other hobbies to look forward to, I very easily get bored (even if it's a TV show that I genuinely enjoy). How do I improve this? 31:06 - I'd love to hear your thoughts on how to balance intuitive eating with fueling for performance. I am a marathon runner and am currently training for a race. Sometimes I get hung up on feeling like I SHOULD be eating a certain way to help with performance, vs. truly intuitive eating. I realize this could be covered in a later stage but I am on stage 2! Thanks in advance! 34:05 - I have a hard time managing cravings right before my period. I have always had severe PMS and am realizing there is a link between my eating habits/disordered eating. I find myself overeating way more right before my period, doing more mindless eating, increased cravings and barely want veggies. When my period starts, I get hungry but don't have a huge appetite, taste actually decreases for me and I find it easier to stomach more nutritionally dense foods. I have worked through the stages and have been working on intuitive eating for a little over a year now but still repeat this cycle evedy month. Any advice? 37:52 - Sometimes when I'm contemplating what I'm going to choose for a snack I'll look at what I've already eaten that day before making a decision. If I've had more of one macronutrient then I may adjust my snack and rather have it incorporate the other two macronutrients. Should I just focus on the snack at hand? Is it diety to look my day of eating to make my decision? 00:00:00.000 --> 00:00:00.000 Uhhuh. 00:00:00.000 --> 00:00:03.000 Hello. Everyone. Hello. Hello. Okay. You're gonna go ahead and get started here. 00:00:03.000 --> 00:00:08.000 I am going to PIN my audio. I'm gonna go ahead and mute all of our background noise. We are! 00:00:08.000 --> 00:00:18.000 Going to Holly in. We are gonna let Brenda in all right. 00:00:18.000 --> 00:00:23.000 Hello, guys, okay, I'm going to go ahead and open the chat here. 00:00:23.000 --> 00:00:24.000 We're going to let Mary in. If you are new, and this is your first call with us. 00:00:24.000 --> 00:00:33.000 Feel free to let us know in the chat I have that open. 00:00:33.000 --> 00:00:34.000 We would love to hear if you are a new member. 00:00:34.000 --> 00:00:36.000 You are gonna absolutely love. These calls you were gonna come off feeling inspired. 00:00:36.000 --> 00:00:48.000 We have people who have been members for years. I see, Stephanie in the chat is saying this was my first call. 00:00:48.000 --> 00:01:05.000 I joined today, and it's just I just think this is such a special time for us to be able to come together like I said, we have members on these calls who have been in here for years, and we have people who so literally their first day, and that is one of the reasons why this society is so special and 00:01:05.000 --> 00:01:12.000 why members make such great progress is because we're all sharing our information that we've learned. 00:01:12.000 --> 00:01:13.000 And the more knowledge that we have that we can share together, the faster that we can make progress. 00:01:13.000 --> 00:01:22.000 I always say there's always gonna be someone who's too steps in front of you. 00:01:22.000 --> 00:01:30.000 Who is, you know, a y in front of you, and they have so much knowledge to be able to say, I know, like this is what you're struggling with. 00:01:30.000 --> 00:01:40.000 This is really what helped me. It's really that first-hand knowledge from a variety of viewpoints to help you get through that situation much easier and much faster. 00:01:40.000 --> 00:01:43.000 So welcome Stephanie, if we haven't any other new members. 00:01:43.000 --> 00:01:47.000 Go ahead and let us know in the chat on today's call. 00:01:47.000 --> 00:01:52.000 We have myself, and we have Nicole. Who, you guys are familiar with. 00:01:52.000 --> 00:01:57.000 Nicole and the Facebook group. She does one-on-one coaching. 00:01:57.000 --> 00:02:02.000 So we have a 2 digit here today. So Nicole is going to help me with the answering. 00:02:02.000 --> 00:02:11.000 Some of the questions so I'm gonna kinda do. The first half of today's call, and then I will flip it over to Nicole to answer some of the questions as well. 00:02:11.000 --> 00:02:15.000 Brenda so good to see you, Anna. We love that you are new in here. 00:02:15.000 --> 00:02:22.000 So the way that we start these calls off every single week is by doing a little bit of a reflection. 00:02:22.000 --> 00:02:26.000 So what we do is we call these kind of our 2 W's. 00:02:26.000 --> 00:02:31.000 So we want to think about our win and what we are working on, and I'll walk you through how to do it. 00:02:31.000 --> 00:02:35.000 Whether you this is your first day, whether this is your 3 years into this, this is such an important part of the process. 00:02:35.000 --> 00:02:48.000 So the first thing that we want to do is I want you to think back just to the past week, and I want you to ask yourself what is one thing that went well this past week something that you look back on and you're like that was either a win I'm proud of. Myself. 00:02:48.000 --> 00:02:51.000 For or wow, I did that this past week, and it felt really good. 00:02:51.000 --> 00:03:16.000 Go ahead and share that in the chat, and the reason why we do this is because when we think about it the work that we're doing here to be coming into intuitive eater, we're kind of saying like looking at the top of the mountain and we're like okay, I gotta get there, right and in order for 00:03:16.000 --> 00:03:22.000 us, to get there. We have to take those steps right, and the more that we can realize. 00:03:22.000 --> 00:03:25.000 Okay, 'm moving in that direction. I've taken these steps. 00:03:25.000 --> 00:03:32.000 That's gonna give us more motivation to get to the top versus being like, well, crap, I don't know how I'm gonna get there right. 00:03:32.000 --> 00:03:39.000 So we want to make sure that we're reflecting each week to a make sure that we realize, okay, I'm moving in the right direction. 00:03:39.000 --> 00:03:44.000 And I always say your trajectory, the direction that you're moving is so much more important than your current state. 00:03:44.000 --> 00:03:52.000 Okay, because we are, it's going to take time right? 00:03:52.000 --> 00:03:53.000 And we want to make sure that we are just moving in the right direction. 00:03:53.000 --> 00:04:03.000 This stuff is not going to happen overnight, but the more that we move in there right direction, the closer that we get, so we do it to make sure that we are understanding. 00:04:03.000 --> 00:04:04.000 Okay, I'm making progress right? I'm getting somewhere. 00:04:04.000 --> 00:04:14.000 But also for us to help understand what feels good, what we want more of, and what we don't. 00:04:14.000 --> 00:04:19.000 Okay, and that's just kind of like Little nuggets of wisdom that we kind of collect every week. 00:04:19.000 --> 00:04:27.000 And we get to go through the week and say this felt good, and this didn't feel good, and that just kind of sets ourselves up for the next week. 00:04:27.000 --> 00:04:28.000 It's all a chain effect, right? To say, Okay, that felt good this week. 00:04:28.000 --> 00:04:41.000 I wanna do that again next week, and this didn't feel so good, so I want to adjust to that for next week, and whenever we're doing this reflection you might think of a million things. 00:04:41.000 --> 00:04:51.000 But we want to prevent overwhelm. Overwhelm is a huge, huge thing in the intuitive eating space, because we're undoing literally, decades of diet culture. 00:04:51.000 --> 00:05:02.000 That's overwhelming. So rather than focusing on all the things that wants to make progress and to do it faster, you want to slow down and focus on one thing at a time. 00:05:02.000 --> 00:05:05.000 So I'm gonna go ahead and read some of the winds in just a minute. 00:05:05.000 --> 00:05:10.000 But I, while I'm doing that, I' you, think of what you're working on is so we thought of our win. 00:05:10.000 --> 00:05:13.000 What, went. Well, now, we want to go back to the past week and think of maybe. 00:05:13.000 --> 00:05:30.000 What didn't go so well, and this is not to get down on ourselves, but again, to kind of think, okay, if this didn't feel good last week, what can I do this coming week about that to have a better, more comfortable outcome right? 00:05:30.000 --> 00:05:31.000 So maybe that is, you know what I feel like at lunch. 00:05:31.000 --> 00:05:44.000 I you know, maybe wasn't super mindful, and I ate past phon, and then my afternoon was kind of just like, I kind of, you know, wasn't able to concentrate on work because I was so full. 00:05:44.000 --> 00:05:48.000 Maybe it was I didn't sleep very well this past week, right? 00:05:48.000 --> 00:05:49.000 Thinking, back to just the thing that sticks out to you. 00:05:49.000 --> 00:05:51.000 The most of what didn't feel good and what can you do next week to work on that? 00:05:51.000 --> 00:06:05.000 Okay, that's our other W are working on. And with this we always donate sure it's something super tangible. 00:06:05.000 --> 00:06:10.000 So rather than saying, I am going to eat more mindfully well, what exactly are you gonna do? Right? 00:06:10.000 --> 00:06:15.000 Are you going to sit in a different spot, so that it literally feels like your brain's? 00:06:15.000 --> 00:06:18.000 Not on audio. Pilot. That is the easiest little mindful eating Tip. 00:06:18.000 --> 00:06:19.000 Just sit in a different spot. It works one is. It's so easy. 00:06:19.000 --> 00:06:25.000 Maybe it's I didn't sleep super. Well, right? 00:06:25.000 --> 00:06:26.000 So maybe that is okay. Next week I'm going to make sure. 00:06:26.000 --> 00:06:42.000 I get to bed on time, and I'm also going to turn off screens, and we're really thinking through what is a tangible thing that you can do to through what is a tangible thing that you can do to change that so I'm gonna go ahead and read some of our wins 00:06:42.000 --> 00:06:48.000 and work on just to give your brain a little bit of noodling if you're new and you're like, I don't even know what to say. 00:06:48.000 --> 00:06:53.000 Hopefully these will spark some things. So Anna said. I asked my husband to hide the scale, and I have not measured myself at all. 00:06:53.000 --> 00:06:56.000 I love that, Miklla said. I mean tuna salad for lunch, and had a decent amount of Mayo instead of overloading. 00:06:56.000 --> 00:07:03.000 And low-calorie mustard also had some chips on the side. 00:07:03.000 --> 00:07:06.000 That is a huge win. I'd love to hear. Did you? Did that keep you full? 00:07:06.000 --> 00:07:24.000 Was it satisfying? Would love to hear about that? Mary says when I had oatmeal for breakfast for the first time in months, because I wanted variety, Jen says, using practical hunger to help me eat more than I normally might at dinner so I'm satisfied for the evening and 00:07:24.000 --> 00:07:31.000 don't feel the need to graze later. That is huge, Jen, that is huge, and I think that is such an important thing with intuitive eating. 00:07:31.000 --> 00:07:41.000 It's not always gonna be. I'm going to listen to, you know, just the stomach grumbles when the stomach grumbles are gone. 00:07:41.000 --> 00:07:44.000 I stop eating. That's not always going to be the case right? 00:07:44.000 --> 00:07:46.000 Because a lot of times we have to use our noggins and also say, Okay, you know, this food is going to have to keep me full. 00:07:46.000 --> 00:07:54.000 I might need a little bit more. I love that wind. Gen. 00:07:54.000 --> 00:07:59.000 Stephanie joined the society. We are excited to have you, Mikella says, working on. 00:07:59.000 --> 00:08:00.000 She says I am finally doing Stage 3 mindful eating exercise at lunch tomorrow. 00:08:00.000 --> 00:08:07.000 Oh, you're going to love it, male, says I. 00:08:07.000 --> 00:08:10.000 Her win is I acknowledged, how diety my co-workers were, and how I've moved away from this so much in the past few years, getting inspired by intuitive eating, content. 00:08:10.000 --> 00:08:21.000 And Jen says my working on is getting to bed earlier by midnight. 00:08:21.000 --> 00:08:28.000 Yes, that's earlier than usual, hey? No judgment for anyone with their bedtime, or anything like that. 00:08:28.000 --> 00:08:33.000 We're all. And that just also shows how individualized intuitive eating is. Right. 00:08:33.000 --> 00:08:34.000 It might look totally different for for me, I would say, you know what I am basically lifeless. 00:08:34.000 --> 00:08:36.000 After 8 Pm, and that's okay. Right? What one person prefers. 00:08:36.000 --> 00:08:48.000 It's okay for someone else to have something that they prefer differently. 00:08:48.000 --> 00:08:55.000 I love that. Okay. So now, before we get into our question here, I am going to. 00:08:55.000 --> 00:09:06.000 I always just kind of like to do just a little bit of a topic, or anything that I've been thinking about that I just kind of wanted to share with you guys a little bit in one thing that I have been thinking out about. 00:09:06.000 --> 00:09:12.000 A lot is satisfaction in planning meals. So one thing that is super important. 00:09:12.000 --> 00:09:18.000 We talk about this all the time. I know. Nicole talks about this a lot in the Facebook group as well is. 00:09:18.000 --> 00:09:22.000 Yes, we want to make sure we're giving our bodies the energy that it needs. 00:09:22.000 --> 00:09:25.000 But also we are. Meals should be enjoyable for us, and sometimes that can feel like such a big question to ask right like, What do I want like? 00:09:25.000 --> 00:09:34.000 And sometimes it's like, I literally don't know. 00:09:34.000 --> 00:09:41.000 So one thing that can be really helpful is just to notice what is an element of my meal that I'm really enjoying. 00:09:41.000 --> 00:09:49.000 And how can I add that to another one, if you guys have been watching by Instagram stories at all, I am quite literally obsessed with cornbread crew tots just take a box mix of corn bread, BA. 00:09:49.000 --> 00:10:00.000 It like the box says, cut it up, roast it for like 10 min with some oil at 400. 00:10:00.000 --> 00:10:08.000 It makes the best sweet cru times ever. So I have been really leaning into that, and I've kind of thought about it lately. 00:10:08.000 --> 00:10:27.000 It's like, a I think those are delicious. I've also enjoyed having watermelon at dinner, and I've noticed that as the summer changes the weather changes, I'd like to have something sweet in my meal, I like to have something also something refreshing something you know, like 00:10:27.000 --> 00:10:33.000 watermelon, and so picking up on those elements can be super helpful to help. 00:10:33.000 --> 00:10:36.000 You have a satisfying meal. It could be a taste it could be a texture. 00:10:36.000 --> 00:10:42.000 It can also be identifying your like. Go to flavors that you add for me. 00:10:42.000 --> 00:10:53.000 I know that I can add blue cheese to basically anything and I'm gonna enjoy it like having those little bits of either flavorings that you add, or toppings, or anything like that can take kind of like a ho-hamme and just be like wow! I actually enjoyed it. 00:10:53.000 --> 00:11:04.000 And sometimes that is just the little extra oomph that we need in order to be like, okay, that meal hit the spot so just kind of a little thing to think about. 00:11:04.000 --> 00:11:13.000 Maybe that can be helpful as you're thinking through okay, what am I going to get at the grocery store this week? 00:11:13.000 --> 00:11:14.000 Rather than thinking so broadly of what sounds good thinking back to what elements have I enjoyed? 00:11:14.000 --> 00:11:19.000 And then kind of like, how can I fit those into other things? 00:11:19.000 --> 00:11:34.000 So just a little something that I've been. I've been noodling a little bit lately, and then just always a caveat on that before we happen to questions. 00:11:34.000 --> 00:11:35.000 Is that not every meal is going to be mind-blowing. 00:11:35.000 --> 00:11:45.000 Yes, we want to do our best, for when you know we want to enjoy our food right, and we know that can help us feel full and satisfied. 00:11:45.000 --> 00:11:50.000 But the reality is not. Every meal is going to be mind-blowing there we might have stretches of time. 00:11:50.000 --> 00:11:55.000 Maybe you're a new mom, and you're like, I'm literally just doing the best that I can to keep my body fed. 00:11:55.000 --> 00:11:56.000 Sometimes we have those seasons of life right? And that is absolutely okay. 00:11:56.000 --> 00:12:08.000 So if we do have those meals where that was literally pretty much just to get my body some nourishment. 00:12:08.000 --> 00:12:17.000 That's fine. We all have those times. Right? We're gonna throw the perfectionism out the window, because that is just unrealistic, right? 00:12:17.000 --> 00:12:20.000 Okay, guys, we're gonna go ahead and get into our questions. 00:12:20.000 --> 00:12:33.000 We have a good variety of questions here that I'm excited to get into, so I will do the first first half these questions, and then pass the torch to Nicole so I'm gonna move over here so you can see my face. 00:12:33.000 --> 00:12:42.000 So the first question says, I have been noticing my fullness and hunger cues, so why can't I stop eating when I'm full? 00:12:42.000 --> 00:12:46.000 I'm not restricting myself. I have been. I haven't been for years. 00:12:46.000 --> 00:12:56.000 So my question is, how can I get to from? I notice I'm full, and I know I will feel sluggish if I keep eating, but then I still continue to eat, to. 00:12:56.000 --> 00:13:03.000 I notice I'm full. So I stop eating. So there's a variety of reasons why this can happen. 00:13:03.000 --> 00:13:08.000 Now you say that I have stopped responding I haven't restricted myself for years. 00:13:08.000 --> 00:13:12.000 That is very, very valuable information, because, you know, a lot of the stuff that we talk about is focusing on the biological reasons before the more kind of like psychological reasons. 00:13:12.000 --> 00:13:31.000 So one of the biological reasons where we might be like, I wanna keep eating is because we're not giving our bodies enough energy like our bodies asking for more energy because you're not giving it that. 00:13:31.000 --> 00:13:36.000 Now that is one reason it's sounds like you're not restricting. 00:13:36.000 --> 00:13:41.000 So that's might not be the case here, but for everyone else who maybe that is the case. 00:13:41.000 --> 00:13:43.000 That's the first thing you're going to want to work on. 00:13:43.000 --> 00:13:47.000 Now, the second thing to think about here is the composition of your meal. 00:13:47.000 --> 00:14:08.000 Okay, so that is something that we talk about in Stage 3 of, okay, we have maybe enough energy, but are you giving your body, for instance, carbs, fat and protein, because if our body is not getting one of those things, we we don't really eat any carbs, or we don't really eat any fat, our 00:14:08.000 --> 00:14:09.000 body is going to kind of like keep searching for that. 00:14:09.000 --> 00:14:21.000 So a lot of times on social media. We hear eat enough, eat more, but we want to make sure that we're giving our body also the variety of macronutrients. 00:14:21.000 --> 00:14:27.000 So thinking about that can be helpful and that kind of what we just talked about a little bit of the satisfaction piece. 00:14:27.000 --> 00:14:31.000 Yes, you're you're eating the food. You might be getting your body enough. 00:14:31.000 --> 00:14:35.000 Calories you might be getting your body enough carbs, fat and protein. 00:14:35.000 --> 00:14:44.000 But are you eating things? You enjoy right? Because if our meals don't hit the spot, then we likely may experience this. 00:14:44.000 --> 00:14:51.000 So again, just something to think about. But we talk about this. 00:14:51.000 --> 00:14:53.000 I swear on almost every single coaching call, and it's the idea of the sadness of saying enough. 00:14:53.000 --> 00:15:14.000 And this is always just like such a light bulb moment for people the first thing that I would recommend is as you are eating something very, very tangible that you can do before we get into the sadness of saying enough is asking yourself not just I know I'm full and I know that I'm going to 00:15:14.000 --> 00:15:22.000 feel sluggish if I keep eating. I almost want you to play that out a little bit more, and I want you to play it out and like, Okay, I know I'm gonna feel song. 00:15:22.000 --> 00:15:25.000 This, but what? How? What is that gonna do right? How is that gonna impact me? 00:15:25.000 --> 00:15:26.000 Some days, you might say, it's okay. If I feel sluggish. 00:15:26.000 --> 00:15:32.000 But other days you might feel like. No, you know, there's some stuff I wanna do. 00:15:32.000 --> 00:15:36.000 After dinner. I want to. I'm thinking of me. 00:15:36.000 --> 00:15:42.000 I have a big ol like cabinet that I want to always painting something in my dining room. 00:15:42.000 --> 00:15:43.000 So maybe there's a activities that you want to do after. 00:15:43.000 --> 00:15:52.000 But kind of continuing to play that out can be helpful to help you, because sometimes we think about like I'm gonna feel sluggish. 00:15:52.000 --> 00:15:53.000 But what does that mean? Right like, how is that actually going to impact me? 00:15:53.000 --> 00:15:57.000 So, sometimes playing the out a little bit more can be helpful. 00:15:57.000 --> 00:16:03.000 My second tangible tip for you is just to pause right. 00:16:03.000 --> 00:16:05.000 What if you didn't just have to decide right in the moment? 00:16:05.000 --> 00:16:09.000 What if you just decided to say I notice that I'm feeling full. 00:16:09.000 --> 00:16:14.000 I'm probably gonna feel fresh if I keep eating. But I don't have to make the decision right this second. 00:16:14.000 --> 00:16:17.000 So I'm just gonna pause. Let me give myself 5, 10 min, and then I can. 00:16:17.000 --> 00:16:23.000 If I want to keep eating, I absolutely can, and that's where it you can kind of start to think about the sadness of saying enough. 00:16:23.000 --> 00:16:29.000 And essentially what this is is when this happens when we realize I'm full, I still have food on my plate. 00:16:29.000 --> 00:16:32.000 It's delicious food. I would love to keep eating it. 00:16:32.000 --> 00:16:39.000 We kind of have the choice of 2 discomforts, 2 sadnesses essentially, we kind of have a little bit of a catch. 00:16:39.000 --> 00:16:43.000 22. Where both situations suck so to a degree. 00:16:43.000 --> 00:16:58.000 So we have this option of. I'm full, and if I stop eating because I realize I'm going to not feel so good after this, that kind of sucks right because I want to keep eating with still watching food, it's still there. 00:16:58.000 --> 00:17:01.000 Yeah, that's a bummer. There's another bummer. 00:17:01.000 --> 00:17:07.000 Let's say we choose to keep eating right. The other option is, I keep eating now. 00:17:07.000 --> 00:17:17.000 I don't feel super great, right? It's almost like we're kind of just delaying the sadness or kind of like that sucky feeling, because now it's just different. 00:17:17.000 --> 00:17:19.000 The discomfort that we're feeling is more physical. 00:17:19.000 --> 00:17:24.000 The discomfort right? And we're like I physically do not feel good. 00:17:24.000 --> 00:17:25.000 So it's almost like just acknowledging that there's kind of a downside to both of these right? 00:17:25.000 --> 00:17:48.000 It's I am gonna Miss, out on eating this delicious food in this moment or I'm gonna maybe have a tummy and a lot of times when we think about those 2 thinking through which one is gonna be kind of the least I keep saying the word but sucky right? 00:17:48.000 --> 00:17:57.000 A lot of times the missing out on the food in the moment is much more fleeting then a tummy ache tends to kind of stick with us a little bit more. 00:17:57.000 --> 00:18:02.000 I like to kind of equate this to when you finish a good book right? 00:18:02.000 --> 00:18:07.000 I just finished a book, and it's kind of sad when that happens right. 00:18:07.000 --> 00:18:08.000 We finished the book, or maybe it's a Netflix series and that's kind of unfortunate, right? 00:18:08.000 --> 00:18:18.000 But we have so many more books. We're going to find another book applying that to your food can be very, very helpful in this instance of let's say, maybe it's ice cream. 00:18:18.000 --> 00:18:25.000 Maybe you're out in your having ice cream, and you're like I'm full. 00:18:25.000 --> 00:18:27.000 I have permission to keep eating this. If I want to. 00:18:27.000 --> 00:18:36.000 I absolutely can. But it's that what I want to do in this moment, understanding I'm going to be able to get ice cream again. 00:18:36.000 --> 00:18:52.000 It's not now or never. And just kind of sometimes coming to terms with, Yeah, there's going to be a little bit of a sadness, no matter what I pick, I get to pick what that sadness is a lot of times that can be just kind of a really helpful reframe so I hope 00:18:52.000 --> 00:18:58.000 that helps you a little bit in that situation. This is a very, very common thing. 00:18:58.000 --> 00:19:02.000 So you are definitely not alone in that alright next question. 00:19:02.000 --> 00:19:12.000 Here one of my food rules is around Natella. I love Nutella. I've had my biggest binges on the Telly jars. 00:19:12.000 --> 00:19:17.000 I've been eating some unbread every morning, and sometimes even on bread, is a snack or dessert. 00:19:17.000 --> 00:19:18.000 After a meal. I feel like I crave some every day, and it's been 2 weeks. 00:19:18.000 --> 00:19:29.000 It's this normally, is this normal? So when we get to the point of breaking food rules, that's the first thing. 00:19:29.000 --> 00:19:34.000 If you are a brand new member we talk about breaking food rules in Stage 4. 00:19:34.000 --> 00:19:37.000 We want to first work on hunger and fullness, queue. 00:19:37.000 --> 00:19:41.000 So before you get to the place of reintroducing those foods. 00:19:41.000 --> 00:19:45.000 Which is what this question is talking about. We want to make sure that we go through Stage 3. 00:19:45.000 --> 00:19:49.000 Because, let's say, we just decided. I just joined. 00:19:49.000 --> 00:19:54.000 I'm gonna break my food rule of nitro I'm gonna go get one of the Costco sized big jars of it. 00:19:54.000 --> 00:19:57.000 Of course we're probably not going to know how to stop eating it right? 00:19:57.000 --> 00:19:59.000 Because we haven't worked on our hunger and fullness. Queues. 00:19:59.000 --> 00:20:00.000 So that structure is something that we really really teach and preach here in the society, because it's gonna help you. 00:20:00.000 --> 00:20:08.000 Eat the nutella without, you know, eating the whole thing right or just endlessly eating it. 00:20:08.000 --> 00:20:16.000 So it's just a little bit of a of a caveat there. 00:20:16.000 --> 00:20:23.000 So, yes, this is absolutely normal. And one thing that sticks out to me is that you said this is one of my biggest binge foods. 00:20:23.000 --> 00:20:35.000 I would also ask one thing that we recommend, as you break food rules is to start with a more quote, unquote, easy food rules that you feel more comfortable with, and then work up to the harder ones. 00:20:35.000 --> 00:20:43.000 So if this is a hard one for you, maybe we work on some other ones, or if you are at the plot spot where you're like, I've worked through some other ones, I'm ready to move to my natella. 00:20:43.000 --> 00:20:51.000 One totally fine. That also tells me that you're saying this is one of my biggest binge foods. 00:20:51.000 --> 00:20:54.000 This one might take a little bit longer for us to get through. 00:20:54.000 --> 00:21:00.000 So how quickly you work through your food rules really depends on so many things. 00:21:00.000 --> 00:21:10.000 There isn't really one timeframe, but the ones that are harder might take a little bit longer this brings no red flags to me by any any means. 00:21:10.000 --> 00:21:15.000 One thing that I would recommend is, can you try having nutella in other ways? 00:21:15.000 --> 00:21:23.000 It sounds like you're incorporating it mainly on bread in the morning. 00:21:23.000 --> 00:21:31.000 One thing that you can do to kind of help speed up the process of breaking your food rule is to create as many what I call touch points as possible. 00:21:31.000 --> 00:21:36.000 So is this something that you could. You can still have? If that's the way you enjoy it. You know. 00:21:36.000 --> 00:21:37.000 Have nutella in the morning. Is it something that you could have some? You know? 00:21:37.000 --> 00:21:49.000 Maybe you put some on top of your yogurt, or you put some in a smoothie thinking about what are some other ways that I can use. Nutella. 00:21:49.000 --> 00:21:55.000 Can help your body. Understand that it's not off limits. 00:21:55.000 --> 00:22:03.000 I'm going to be able to eat it without just feeling like we have to eat it in a certain way, or at a certain time, switching up the time that you're eating. 00:22:03.000 --> 00:22:10.000 It can be very, very helpful, because this happens a lot at night when people say I just crave the ice cream at night. 00:22:10.000 --> 00:22:19.000 Well, if you only typically eat ice cream at night, then your body's gonna get kind of conditioned to be like. 00:22:19.000 --> 00:22:29.000 She only allows me ice cream at night, so I better get it while I can, because if I want some throughout the day tomorrow not gonna happen, and then I'm gonna probably inhale it at night. 00:22:29.000 --> 00:22:38.000 So I better get some now, just to be safe. So incorporating those foods in different ways at different times of day, can really help this process. 00:22:38.000 --> 00:22:42.000 But like I said, it's not a red flag for me, and you haven't said that you are currently bingeing it. 00:22:42.000 --> 00:22:54.000 So I think the sounds all very, very normal, and I would try those couple of things and see if that helps. 00:22:54.000 --> 00:22:55.000 Okay, I got 2 more questions here, and then I will pass it to Nicole. 00:22:55.000 --> 00:22:56.000 So this question, says, I'm gonna read the questions a little bit longer. 00:22:56.000 --> 00:23:16.000 It says I'm looking for advice on overcoming the restricting, overeating cycle historically, I am a restricted eater liking to save my calories, so I can eat a substantial bedtime snack Ie reward myself cognitively. 00:23:16.000 --> 00:23:20.000 I know this doesn't make make me feel good, physically or mentally. 00:23:20.000 --> 00:23:21.000 It also leads to wanting to over exercise and restrict the following day. 00:23:21.000 --> 00:23:31.000 I am not aware I'm now aware of this, even in the midst of eating at night, and I still do it. 00:23:31.000 --> 00:23:48.000 Does anyone else have any experience with this, any insight into why this is happening, and how I can take the next step to stop eating before I feel physically sick and mentally disappointed I'm transitioning from stage 3 to stage 4 working on food rules with by while still biologically recognitioning okay. 00:23:48.000 --> 00:23:58.000 my biggest advice. What I would say is maybe pause before moving on to Stage 4, because we want to do this first. 00:23:58.000 --> 00:24:01.000 Okay, I want would want to make sure that you are eating enough. 00:24:01.000 --> 00:24:05.000 During the day before moving on to breaking your food rules. 00:24:05.000 --> 00:24:09.000 So that's going to be the biggest thing. This is very common. 00:24:09.000 --> 00:24:25.000 This is so common that people kind of save up their food towards the end of the day it's a lot of times it's a comfort thing, and it can feel like food is a comfort at the end of the day, and we feel like in order for us to enjoy that we have to save up for it so that is 00:24:25.000 --> 00:24:30.000 very, very normal and understanding that can be a big part of it. 00:24:30.000 --> 00:24:36.000 This is, gonna take a lot of intentionality. And using that practical hunger of saying, I am going to. 00:24:36.000 --> 00:24:40.000 This is what I have for breakfast. This is what I'm gonna have for lunch. 00:24:40.000 --> 00:24:46.000 This is kind of like the not sexy side of intuitive eating, we're in order for us to be able to follow our hunger cues. 00:24:46.000 --> 00:24:52.000 We kind of have to do some of that planning. So that would be the first thing that I would recommend is make sure that you're eating enough at breakfast. 00:24:52.000 --> 00:25:08.000 Make sure that you're eating enough at lunch before moving on to Stage 4, because if we still have that biological drive to eat over, eat food in the evening, you're just going to have what happens to me. Happen likely? 00:25:08.000 --> 00:25:15.000 And that's okay. When your body sees the cake and it needs food, it's going to try to get as much of that cake as possible. 00:25:15.000 --> 00:25:20.000 So even if you're like, I'm full, I'm satisfied your body says I don't really care, because I need more energy. 00:25:20.000 --> 00:25:31.000 So we're going in essentially, so just kind of allowing yourself to don't feel like you have to move too fast and really working on making sure that we're eating enough earlier in the day because it does sound like it's a very biologically driven so you can do all the mental work. 00:25:31.000 --> 00:25:40.000 That you want to say eating this amount of food is not going to make me feel good. 00:25:40.000 --> 00:25:47.000 I'm going to have a tummy ache, but if our body needs it, that is always going to kind of overpower. 00:25:47.000 --> 00:25:57.000 Okay. So this next question says, I started eating, how can I start eating whatever I want? 00:25:57.000 --> 00:26:10.000 And and sorry. How can I start eating whatever I need and want when my husband tries to lose weight and does not want to keep any sweets or critical, unhealthy foods and home? 00:26:10.000 --> 00:26:11.000 This is something a lot I feel like I've seen a lot in the Facebook group of people talking about. 00:26:11.000 --> 00:26:25.000 And I think the biggest thing that I would recommend is having a conversation with them about this and there's a really good resource in the start here. Videos. 00:26:25.000 --> 00:26:37.000 This, the start here? Said the second video, where it's literally a Pdf that you can send to your partner and it's kind of written from me to them to help them understand, hey? 00:26:37.000 --> 00:26:38.000 You don't have to agree with this, you don't even have to do it yourself. 00:26:38.000 --> 00:26:47.000 But setting those boundaries, and saying You know what like, I want you to be able to support me. 00:26:47.000 --> 00:26:50.000 I won't push that. You have to eat this stuff. 00:26:50.000 --> 00:26:51.000 But what can we do to work together to kind of work through this? 00:26:51.000 --> 00:26:57.000 Maybe you put the foods that you want in a certain area, and he can put the foods that he wants in another area. 00:26:57.000 --> 00:27:09.000 But kind of coming to terms of how can we find some middle ground? 00:27:09.000 --> 00:27:13.000 We don't have to agree with what each other. We don't have to agree with what each other is doing. 00:27:13.000 --> 00:27:14.000 But how can we support each other and protect yourself, and not make you feel like you have to be? 00:27:14.000 --> 00:27:23.000 You know, potentially triggered by any language or anything like that. 00:27:23.000 --> 00:27:34.000 I think, having that conversation sometimes it can feel hard. But you're gonna feel so much better when it's kind of out in the open, and you can both set boundaries in ways that feel good. 00:27:34.000 --> 00:27:41.000 I always recommend not coming at it from A. You have to do this because what happens when we're told we shouldn't do something. 00:27:41.000 --> 00:27:42.000 We just want to be like, we'll screw you. 00:27:42.000 --> 00:27:49.000 I'm going to do it anyway, so that can kind of make your partner potentially like dig their heels in a little bit more. Not even just partner. 00:27:49.000 --> 00:27:53.000 Really anyone in general, so that'd be my advice. 00:27:53.000 --> 00:28:06.000 Kind of have that. Have that conversation with them. Okay, I'm going to go ahead and add, Nicole's here, and we will go ahead and. 00:28:06.000 --> 00:28:13.000 I'm gonna keep the questions. The questions are, gonna be on my screen, and then Nicole will go ahead and answer them. 00:28:13.000 --> 00:28:30.000 Hey! Perfect! So the first we have is about Adhd, and it says, when you have Adhd, food is one of the things that always provides the instant satisfaction, even though I have other hobbies to look forward to I very easily, get bored, even if it's a TV show that I 00:28:30.000 --> 00:28:38.000 genuinely enjoy. How do I improve this? This is a really great question, and we actually have a really good resource in the Resource Library that Adhd and food workshop is awesome. 00:28:38.000 --> 00:28:56.000 I always recommend that to people super helpful. The first thing I would do is be sure that your meals and snacks are actually satisfying to you, and that you're eating too. 00:28:56.000 --> 00:29:00.000 Full and satisfaction, because that can help you to. You know. 00:29:00.000 --> 00:29:03.000 Keep your meetings, ending when you're done with them. 00:29:03.000 --> 00:29:11.000 It can really make your meals hit the spot so you can kind of move on afterwards, and kind of decrease those thoughts around food in between. And then I love that. 00:29:11.000 --> 00:29:32.000 You said you have other behaviors that you look forward to, because sometimes, when we use food as our only mechanism for joy, then that just makes our brain automatically go to food as soon as we need that, little bit of stimulation, but maybe even going forward down that road and seeing what other hobbies 00:29:32.000 --> 00:29:42.000 or even just behaviors, that could also gratify, bring on that gratification like even just taking a step outside. 00:29:42.000 --> 00:29:54.000 Or you know coving with your animals, or baby, or whatever whatever gives you kind of that, Joel of gratification can can really help with that, too. 00:29:54.000 --> 00:30:05.000 And then, like you said, with You know, it's just a TV show that I genuinely enjoy bringing in more senses than just watching TV might be helpful. 00:30:05.000 --> 00:30:13.000 If you justre just watching TV, maybe use like a fidget toy or something like that, to kind of include more of your senses, to keep your attention just a little bit longer. 00:30:13.000 --> 00:30:31.000 And I mean, even just like adult coloring book. What? You're listening to a podcast. Or something like that, just to to keep you a little, your attention hooked a little bit longer, anything you would add colleague. 00:30:31.000 --> 00:30:35.000 I'm looking for my fidget. Oh, it's right here, my fidgetary! 00:30:35.000 --> 00:30:39.000 I love that you brought in the different senses, because a lot of times that's what we need. 00:30:39.000 --> 00:30:47.000 If you think about like watching a TV show or something that's just, you're not the fidgeting with anything or like doing anything right when we're eating, we're doing something. 00:30:47.000 --> 00:30:49.000 So I thought that was just really great advice. 00:30:49.000 --> 00:31:06.000 Oh, thanks, even like just a candle like getting your we always forget about like our olfactory senses, letting a candle or anything that can just bring in more than just that one sense can be super helpful. 00:31:06.000 --> 00:31:14.000 Okay. Next one. I would love to hear your thoughts on how to balance intuitive eating with fueling for performance. 00:31:14.000 --> 00:31:18.000 I'm a Marathon runner, and I'm currently training for a race. 00:31:18.000 --> 00:31:25.000 Sometimes I get hung up on feeling like I should be eating a certain way to help with performance versus truly intuitive eating. 00:31:25.000 --> 00:31:31.000 I realize this could be covered in a later stage. But I am on Stage 2 thanks in advance. 00:31:31.000 --> 00:31:52.000 So you're so right. This is covered a little bit later in in the stages, but I think that the way you're thinking about it is probably healthier than what you actually think it might be taking into consideration how the food is going to feel your performance and how it's going to fuel 00:31:52.000 --> 00:31:59.000 your body during its time of need is a really smart way to think about food, and sometimes we get hung up on. 00:31:59.000 --> 00:32:05.000 Is this what I want to eat? Is it like I can't eat this, so I should be eating this, or I want this. 00:32:05.000 --> 00:32:07.000 So that's what I'm gonna have versus. 00:32:07.000 --> 00:32:10.000 This is what's gonna actually make my body feel good. 00:32:10.000 --> 00:32:16.000 And this is what's going to fuel me properly, and taking both of those things into consideration. 00:32:16.000 --> 00:32:22.000 Is is a really great way to look at it, and I would also take a look at your mindset. 00:32:22.000 --> 00:32:28.000 Around some of those foods and make sure that you know. 00:32:28.000 --> 00:32:35.000 Make sure you don't have any food roles kind of connected to those foods like you feel like you have to be eating a certain amount of time after run or before run, or any of those things. 00:32:35.000 --> 00:32:47.000 Well, those can be super helpful, we don't have to have food rules around that, and you can even play around with some things. 00:32:47.000 --> 00:32:54.000 You know different foods. Different timings are around your runs or your races, and to see how you feel. 00:32:54.000 --> 00:32:59.000 So you have those different things. Make your body feel. See how it's affected. 00:32:59.000 --> 00:33:04.000 Your performance. So that was really good. Question. 00:33:04.000 --> 00:33:05.000 I will say I feel like it was a couple of weeks ago. 00:33:05.000 --> 00:33:12.000 Sorry to hear my thing. I'm gonna put it down. 00:33:12.000 --> 00:33:18.000 Someone had set a couple weeks ago about how well I like the cookies won't make me feel good. 00:33:18.000 --> 00:33:19.000 Let me tell you, I've had some of my best runs after I've like gone up for ice cream, or I've had cookies. 00:33:19.000 --> 00:33:30.000 And so just thinking and asking yourself, I guess there's 2 things that I would say is, first of all like, do you know this? 00:33:30.000 --> 00:33:42.000 Or is this just something that like, I don't think this would fuel, and also don't be afraid to make quote unquote mistakes, especially as you are starting this process like okay, so maybe you're like maybe these cookies aren't going to fuel. 00:33:42.000 --> 00:33:48.000 Me. Let's see, maybe you have the cookies and you're like Whoa! 00:33:48.000 --> 00:33:52.000 I had some like extra quick energy, and that made the run great. 00:33:52.000 --> 00:33:56.000 Or maybe you're like I had to couple too many cookies, and I just kind of felt like it was sitting in my stomach. 00:33:56.000 --> 00:33:57.000 Well, now, you know, and that's so much clarity behind that. 00:33:57.000 --> 00:34:04.000 But yes, great question and fabulous. 00:34:04.000 --> 00:34:05.000 I love that just using every experience as like a little experiment to see what we're best for. 00:34:05.000 --> 00:34:22.000 You love it nice. I have a hard time managing cravings right before my period I have always had severe Pms, and I'm realizing there's a link between that and eating habits. 00:34:22.000 --> 00:34:33.000 Slash, disority, I find myself overeating way more right before my period, doing more mindless eating, increased cravings in barely wanting veggies. 00:34:33.000 --> 00:34:36.000 When my period starts, I get hungry, but don't have a huge appetite. 00:34:36.000 --> 00:34:42.000 Taste actually decreases for me, and I find it easier to stomach more nutritionally dense foods. 00:34:42.000 --> 00:34:50.000 I worked through the stages and have been working on into the meeting for a little over a year now, but still repeat the cycle every month. 00:34:50.000 --> 00:35:00.000 Any advice. Absolutely. I think this is super common, and honestly, it's normal, I think, to create different things throughout the month. 00:35:00.000 --> 00:35:13.000 If you're noticing like the same things you're craving at the same time every month totally normal, and a little piece of that is that your energy needs might actually be increased during that time. 00:35:13.000 --> 00:35:19.000 So if you're eating the same amount, or you're even kind of paying more attention. 00:35:19.000 --> 00:35:21.000 And you're not quite eating enough. It can lead to those more intense cravings. 00:35:21.000 --> 00:35:37.000 So making sure that you're fueling your body enough during those times in onoring your cravings in the most efficient way, and kind of looking at it from kind of shifting that mindset from how can I manage a screaming? 00:35:37.000 --> 00:35:40.000 How can I push it off? How can I not eat these foods shifting in my mindset to? 00:35:40.000 --> 00:35:50.000 How can I honor this craving most efficiently? So something that I like to do is to if I'm craving something. 00:35:50.000 --> 00:35:53.000 And this is going to affect the status of the food. 00:35:53.000 --> 00:35:57.000 I'd like to add other other food groups to it. 00:35:57.000 --> 00:35:58.000 So if it's like a cookie, then I'll add like a protein or fat to it, to help it. 00:35:58.000 --> 00:36:19.000 Stay with me longer. Help me feel for and satisfied longer, and that really helps me to, you know, not feel so out of control when I do enjoy the those foods it's something else that I think happens. 00:36:19.000 --> 00:36:30.000 A lot is that we use this our period as a quote, unquote excuse to eat whatever we want, when in reality we can eat whatever we want. 00:36:30.000 --> 00:36:35.000 Any time of the month, and that can be like a really hard like mindset to get out of when that's something we've been doing for a long time. 00:36:35.000 --> 00:36:44.000 So, if you're saving these foods for that time of the month, or you know you're going to be creating this foods. 00:36:44.000 --> 00:36:48.000 You kind of try. Stay away from them until that time of the month. 00:36:48.000 --> 00:36:49.000 Of course you're going to feel out of control around them. 00:36:49.000 --> 00:36:58.000 You're gonna want those a whole lot more. And just reminding yourself that I can have this food whenever I need it. 00:36:58.000 --> 00:37:04.000 I don't need to I don't need to go all out on it now until I feel sick. 00:37:04.000 --> 00:37:10.000 I can, and fully enjoy it now, and I can fully enjoy it anytime of the month that I want. 00:37:10.000 --> 00:37:17.000 I love that I think so often. We give ourselves like expectations of like. 00:37:17.000 --> 00:37:18.000 Yes, yes. 00:37:18.000 --> 00:37:19.000 I don't know my period. I should crave these things, and that also goes into intuitive V. 00:37:19.000 --> 00:37:22.000 Ing, right? I think up for a lot of what we see on social media like. 00:37:22.000 --> 00:37:29.000 Oh, when I'm eating in today I should eat the cookies. I should eat the burger. 00:37:29.000 --> 00:37:30.000 Yes. 00:37:30.000 --> 00:37:31.000 I should eat all this stuff. We're shooting ourselves and kind of thinking through like is this, I mean those cravings at that time of the month, very, very normal. 00:37:31.000 --> 00:37:38.000 But kind of are we setting ourselves up to be like? This is a culturally accepted thing. 00:37:38.000 --> 00:37:42.000 Or this is like what I see, or this is like what I've always let myself have those things. 00:37:42.000 --> 00:37:52.000 Such a such an interesting place! 00:37:52.000 --> 00:38:01.000 And last one. Sometimes when I'm contemplating what I'm going to choose for a snack, I'll look at what I've already eaten that day before making a decision. 00:38:01.000 --> 00:38:07.000 If I've had more of one macronutrient, then I may adjust my snack and rather have it incorporate the other 2 macronutrients. 00:38:07.000 --> 00:38:17.000 Should I just focus on a snuck at hand? Is a dietete to look my day of eating, to make my choices great. 00:38:17.000 --> 00:38:36.000 Question, and I think this is one of those things where we're so nervous to go to dialed that we kind of hold ourselves back a little bit because it's totally I think it's totally healthy to look at what your body might be missing when you're looking at your meal or 00:38:36.000 --> 00:38:41.000 snack at hand. That's something that's just one thing that you can be thinking about. 00:38:41.000 --> 00:38:47.000 In in addition to all the other things. So instead of just making that the main focus, oh, I haven't had enough protein today. 00:38:47.000 --> 00:38:53.000 So I need to have 3 cups of rotissery chicken before bed, or something crazy like that. 00:38:53.000 --> 00:38:58.000 We can think. Oh, I probably could use a little bit more protein to keep me full throughout the night. 00:38:58.000 --> 00:39:02.000 What can I add to this snack? That sounds good already. 00:39:02.000 --> 00:39:04.000 To make it a little bit higher in protein to help keep me fuller and feel my body throughout the night. 00:39:04.000 --> 00:39:10.000 So this can maybe look like if you were. 00:39:10.000 --> 00:39:20.000 If some yogurt it sounds good, you can add something with protein or like make it a Greek yogurt, and add a little bit more, something to make it. 00:39:20.000 --> 00:39:29.000 Yeah, I mean for you, or you know, add a cheese stick or something to crackers to make it last a little bit longer. 00:39:29.000 --> 00:39:40.000 So taking into consideration what your body actually needs, or what will help it to feel its best, is a great way to look at it, and I don't see it as being diety at all as long as what you're adding to. 00:39:40.000 --> 00:39:56.000 It isn't going to take away from the satisfaction of the meal or snack so if you're adding in like that protein, or whatever it is, because that's what you were lacking the rest of the day, and it's just gonna keep you going back to the fridge, or back to the 00:39:56.000 --> 00:39:59.000 pantry after you're done eating. That's not really doing you any good, seeing. 00:39:59.000 --> 00:40:17.000 Might as well get what what you're craving, and get that satisfaction from it, and you have a bunch of other meals to get the nutrients that you need, so there's no need to make yourself get them all in, and and one miller stack. 00:40:17.000 --> 00:40:25.000 So one thing that comes to my mind recently is the viral cottage cheese ice cream right? 00:40:25.000 --> 00:40:29.000 If I'm wanting Ben and Jerry's, I'm not gonna want the cottage cheese, ice cream. 00:40:29.000 --> 00:40:35.000 If I'm just wanting a snack that could be a fun way to get some protein in like sure. 00:40:35.000 --> 00:40:38.000 So it's kind of thinking through like will adding something. 00:40:38.000 --> 00:40:55.000 Take away from my enjoyment of this I absolutely love that like sometimes the answer is going to be No, and sometimes the answer is going to be like, Yeah, it would, I think, or like one other example could be like, you're making a box of Mac and cheese right? 00:40:55.000 --> 00:40:57.000 And thinking like, you know, I haven't really touched a vegetable today. 00:40:57.000 --> 00:41:04.000 Sure, I'll go ahead and throw some broccoli in there, but if you're like, I haven't touched a vegetable today, and I really don't want to. 00:41:04.000 --> 00:41:07.000 Then don't! Don't go ahead and add it. Thinking through. 00:41:07.000 --> 00:41:11.000 That is super super important. 00:41:11.000 --> 00:41:16.000 Love it. Okay, we did. Have. I said, Ana in the chat. 00:41:16.000 --> 00:41:25.000 Here, let me turn these off, was just asking about if I'm hungry in the night, and I wake up to breastfeed. 00:41:25.000 --> 00:41:26.000 Should I eat? Typically if we wake up in the middle of the night? It is, you know. 00:41:26.000 --> 00:41:29.000 It' we're feeling hungry. Definitely, this, it goes not into a honoring your body, but also our sleep. 00:41:29.000 --> 00:41:44.000 You're probably gonna sleep much more soundly and be able to get more restful sleep if we allow everybody to have the energy. 00:41:44.000 --> 00:41:49.000 And then Anna did say, if I do, if I if I don't, then I'm fine anyway. 00:41:49.000 --> 00:42:00.000 So this could kind of be something like if you this actually happened to me the other night. 00:42:00.000 --> 00:42:10.000 Actually so, not how was it breastfeeding? But I woke up and I couldn't get back to sleep, and I was up, for I was actually talking to Nicole. 00:42:10.000 --> 00:42:16.000 Oh, Hi! Do not sleep well, and I was up for like an hour, and then my hunger kind of started to kick in, and I did think about like, is this actual hunger, or is this just me kind of being like bored? 00:42:16.000 --> 00:42:32.000 And so then something that you can think about is like, Okay, well, again, if I don't eat, how is that gonna kind of play out like, am I gonna wake up in the morning? 00:42:32.000 --> 00:42:35.000 And then I'm gonna be ravenous or I'm not gonna be able to sleep super. 00:42:35.000 --> 00:42:42.000 Well, sometimes playing bad out can be helpful but if you're noticing like, I'm actually feeling hunger cues. 00:42:42.000 --> 00:42:45.000 And you're like, I'm actually hungry that I would recommend. 00:42:45.000 --> 00:42:46.000 And I see Nicole also recommend keeping a few snacks next to your nursing stations. 00:42:46.000 --> 00:42:59.000 I'm low key, like I love. However, it has those like cute little carts next to the so cute I'm gonna make with just a card to snack next to my bed. 00:42:59.000 --> 00:43:05.000 Honestly, I wish I did that even before I was so helpful. 00:43:05.000 --> 00:43:07.000 I love it so much. Okay, guys, that was our group coaching session today. 00:43:07.000 --> 00:43:08.000 Thank you, everyone for joining us. All of our new members. 00:43:08.000 --> 00:43:16.000 I hope this is helpful for you. We do every single week. 00:43:16.000 --> 00:43:24.000 You can submit your questions throughout the week in the coaching and events tab, we're here for anything that you guys need. 00:43:24.000 --> 00:43:36.000 So you can submit questions there. We also have our Facebook group, Nicole's the Queen of the Facebook group, and if you ever can't make these sessions, we do the recordings, you can listen to them all the questions are Timestamp. 00:43:36.000 --> 00:43:37.000 So if you submit a question and you can't make it, then you can always just kind of hop to your question. 00:43:37.000 --> 00:43:43.000 We're all about efficiency here. And with that guys, we'll see you back next week with another call. Same time. 00:43:43.000 --> 00:43:48.000 2 30 Eastern time, and it'll be both nicer and myself. 00:43:48.000 --> 00:44:00.000 So go have a