156. Group Coaching July 5th

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 the call 15:25 - How do you manage listening to your hunger and fullness cues when you have a set time for lunch during your work day? If I’m not hungry, I don’t really want to eat anything until later on. I feel like I emotionally eat during lunchtime. 20:01 - Whenever I’m tired or overwhelmed at work I constantly think about food and how it could help me with those feelings. I can’t stop thinking about food. How do I alter my thinking? 22:54 - Can anxiety sometimes feel like hunger? 28:09 - I am in tune with my hunger cues and notice that I'm usually hungry about 2.5 hours after a meal which works out ok because my meals are typically spaced approximately 5 hours apart with snacks at the midway point. My biggest struggle is mindfulness while eating and in turn being aware of fullness cues in the moment. Often times I'm not hungry after dinner and so I won't have an evening snack even though I go to bed about 5 hours after dinner. In stage 3 it says we should go approx 3-6 hours between eating. Am I overfueling my body during the day? And should I be prioritizing an evening snack even if I'm not hungry? 31:50 - I went on vacation for 3 weeks recently and experienced 3 weeks of serious sleep deprivation as baby went through sleep regression while we were away. I found myself eating mindlessly and not listening to my fullness cues. I was seeking comfort. I’m back to listening to fullness cues and eating more mindfully but I am scared that I am above my set point weight and can’t accept this. I’ve revisited stage 2 but haven’t found it so helpful. I hate that I am critical of my body again after so many months of neutrality but I’m struggling to make peace with this weight gain. How can I get past this? 36:17 - I am having a really hard time moving past how my dimply legs look. What can help with this? Is it really just as simple as wearing the shorts? I know in stage 2 Coleen specifically used this as an example of body acceptance. I am still struggling with viewing them neutrally. I just put on short and think Eww, gross. I live in TX it's literally 100+ here so I do need to move forward as long pants outside is not viable. Help? 38:22 - I know that I am not in my set point weight and I feel really ashamed of my current physique. I would like to gain weight, but I have been so many years trying bulking diets in order to do so that I have totally disconnected from hunger and fullness feelings. I have always thought that if I ate intuitively my body would do the rest and I would achieve my natural weight, but my environment does not help at all because they always criticise me when I am not hungry... Is this program for me eventhought I want to recover my weight?? 43:01 - I'm CONSTANTLY eating and I don't know how to stop, even when I'm uncomfortably full. I don't feel like I'm restricting at all and I make sure to include cards, protein, and fat into every meal/snack and eat a variety of foods. So do I just need to add more structure to my meals and force myself to only eat every 3-6 hours? Looking for some suggestions for implementing practical hunger coming from a place of constantly over-fueling my body. 00:00:00.000 --> 00:00:00.000 Hello everyone! Alrighty, we're gonna PIN my video. Hello, I'm gonna go ahead and open the chat here and we will get this show on the road. 00:00:00.000 --> 00:00:02.000 I'm gonna go ahead and hit record. 00:00:02.000 --> 00:00:19.000 And we will get to it. We're gonna go ahead and let Kelly in. I have the chat open. 00:00:19.000 --> 00:00:20.000 Okay. 00:00:20.000 --> 00:00:30.000 Welcome everyone. I hope everyone who is here in the US had a nice holiday yesterday and maybe did some fun things and I think this is just gonna be such a great way for us to come back from some holiday weekend, maybe eating some foods that we don't normally eat, seeing people we don't necessarily see all the time, maybe 00:00:30.000 --> 00:00:47.000 some deity people in our lives. For us to just kind of come together and reset. So I would love to hear as always if you are brand new if this is your first coaching call that you've joined, maybe your brand is making new to the society, maybe you have been lingering here for a little while but this is 00:00:47.000 --> 00:00:53.000 either your first call that you're joining live or maybe this is the first call that you're listening to the replay of. 00:00:53.000 --> 00:00:57.000 If you are live, go ahead and throw it in the chat. We're gonna let Marie in. 00:00:57.000 --> 00:01:01.000 I mean, we would just love to welcome you. I know we have a lot of gales on here who have been here for a while. 00:01:01.000 --> 00:01:06.000 It's so good to see all of your names pop up here. We're gonna let Jennifer, but we would love to love to welcome you. 00:01:06.000 --> 00:01:23.000 Okay, so the way that these calls run if you are new, we always do a little bit of a reflection first, then I always share a little bit of a tip and then we get into the Q&A. 00:01:23.000 --> 00:01:41.000 So you can submit questions every single week within the form that we have linked in the membership. So if you log in, you go to the coaching and events tab at any point throughout the week you can go ahead and submit a question now if you want to make you can always submit it to the Facebook group. 00:01:41.000 --> 00:01:50.000 But if you want to make sure that either myself or Nicole answers your question and are able to give a little bit more detail and explain things. 00:01:50.000 --> 00:01:59.000 This is always gonna be the best place to do that. Okay, so. That's the way we do those and we always do the questions in first come for serve order. 00:01:59.000 --> 00:02:07.000 So if we ever don't get to your question. You can go ahead and submit it for next week right after this call and it'll be right at the top. Okay? 00:02:07.000 --> 00:02:15.000 We also have the option for you to add one-on-one coaching if you would like to meet with Nicole talk through your things a little bit more in detail. 00:02:15.000 --> 00:02:20.000 Info on that is also on the coaching and events tab in the membership. Okay. Cool. 00:02:20.000 --> 00:02:32.000 Alright guys, let's get to it. So we're gonna start with our reflection. We do this every single week and no matter if you are a day into your journey, no matter if you are a year into your journey, 5 years into your journey. 00:02:32.000 --> 00:02:35.000 I recommend doing this typically on a weekly basis. It's just a really good habit to get into. 00:02:35.000 --> 00:02:45.000 Because nothing and we have some questions about this today. Nothing is necessarily set in stone in your intuitive eating journey because our life circumstances are always going to be changing. 00:02:45.000 --> 00:03:04.000 Our emotions are lived environments, the transitions that we're going through in life. And as always, I never want that to come across as you're always gonna have to be doing this really hard work. 00:03:04.000 --> 00:03:17.000 It just gets a lot easier to identify and adjust to that. But it does take some mindfulness of what's going well and what's not going well, okay? 00:03:17.000 --> 00:03:33.000 So sometimes also you will notice that the things that stick out to you the most maybe they do have to be directly related to food but sometimes they're not and I'll share an example of mine that is not necessarily directly related to food. 00:03:33.000 --> 00:03:40.000 But the first thing that we do is I want you to think back to the past week and I want you to think about something that went well. 00:03:40.000 --> 00:03:46.000 If you are live on this call, throw your weekly win in the chat. This is gonna be your first of 2 Ws. 00:03:46.000 --> 00:03:54.000 Okay, we're gonna talk about your win. So go ahead and share that in the chat. And I just want you to think back to the past week and think about what is something that went well. 00:03:54.000 --> 00:04:13.000 Sometimes it's going to be a groundbreaking, huge win. Maybe you had a fourth of July party and you were like I let myself eat the foods that I wanted in amounts that felt good and I feel like I enjoyed that right that is a huge win sometimes you might be like you know what maybe let's say you 00:04:13.000 --> 00:04:22.000 didn't eat in a way that felt good yesterday right maybe you're like I ate way past fullness but maybe your win is coming back and being on this call today. 00:04:22.000 --> 00:04:31.000 Maybe that is your win. Just think about one positive thing in the past week. Okay. Like I said, go ahead and share that in the chat. 00:04:31.000 --> 00:04:49.000 And then we are, so for me, let me think about mine. So I think one win that I had this past week is I have spent more so this is I'll give you an example of how it doesn't necessarily always have to be related to food. 00:04:49.000 --> 00:05:02.000 So for me a win is I have spent more time reading and reading just for pleasure. I've made sure to carve out that time and for me that spurred into me being able to eat more intuitively. 00:05:02.000 --> 00:05:25.000 And I think this just goes to show you how you can't. With intuitive eating silo just to food, okay, because all of these other things, our emotions, our schedules are going to impact the way that we eat and it's important to think about those things and having emotional stability, giving yourself honestly self-care 00:05:25.000 --> 00:05:41.000 and giving yourself room to do those things like for me just kind of unplugging and reading a book not being on my phone, not having to feel like I'm being productive, even if it's just for 20 min is a game changer for just my mental stability, which allows me to think about food more clearly. 00:05:41.000 --> 00:05:52.000 So that's just an example of a win that's not necessarily tied to food, but it's gonna impact your food. 00:05:52.000 --> 00:05:57.000 Okay, so I'm gonna read a couple of the ones that you guys have and then we'll get to your second W. 00:05:57.000 --> 00:06:06.000 So. Jen says my one is being on this call today. I think that is absolutely an amazing when Kathy says we want to have friends for the fourth and had a fabulous dinner. 00:06:06.000 --> 00:06:18.000 Usually a big meal sets off a binge hours later but not last night. Love it! And Stephanie says, I spent less time on my phone this morning and was able to stick to the morning routine I enjoyed most. I love that one. 00:06:18.000 --> 00:06:27.000 I think that's a perfect example of how sometimes our wins are not necessarily going to be directly food related, right? 00:06:27.000 --> 00:06:36.000 But think about that when you're able to state I notice this in myself as well when you're able to stick to your morning routines or whatever types of things that make you feel your best. 00:06:36.000 --> 00:06:44.000 You have just such a different mental space for making food decisions later in the day that support you, that make you feel good. 00:06:44.000 --> 00:06:54.000 So, Stephanie, I love that one so so much. If you are listening to the replay of this, go ahead and share your 2 Ws in the Facebook group. 00:06:54.000 --> 00:06:59.000 We would absolutely love to hear from you. So the next W that we're gonna do is our working on. 00:06:59.000 --> 00:07:04.000 Now this is always super important. To think about What didn't go so well last week? 00:07:04.000 --> 00:07:17.000 And we always want to do this. I always say we are not getting down on ourselves. We're simply asking ourselves, where do I have room for improvement so that I can feel better, right? 00:07:17.000 --> 00:07:25.000 It is for my own interest. It is something that is going to help me with my best life, right? 00:07:25.000 --> 00:07:35.000 So thinking through that maybe it was, let's say, let's use the example of maybe the fourth of July you were like, yep, I ate in a way that maybe we didn't feel good. 00:07:35.000 --> 00:07:40.000 Okay. So then maybe that's okay. You know what? Eating pestfulness has just been a struggle for me. 00:07:40.000 --> 00:07:50.000 We want to get super tangible with what we can do to work on that. Okay, so are you going to, you know, stop halfway through your meal to assess? 00:07:50.000 --> 00:08:00.000 Are you gonna pick a specific mindful eating exercise to try this week? I think my favorite one of all time is noticing the first bite of the food. 00:08:00.000 --> 00:08:12.000 Noticing it halfway through and then noticing it towards the end of your meal if you pay attention you will notice the intensity of the taste is going to decrease throughout the meal but you have to pay attention in order to kind of pick up on that. 00:08:12.000 --> 00:08:30.000 So that's one of my favorite mindful eating exercises. Another thing that you can do I've really wanted to go to Target and do this is one thing that you can do is just to change one thing up in terms of mindful eating. 00:08:30.000 --> 00:08:48.000 So Target has these like 50 cent really colorful plates. They're so fun. They have like purple ones, TL ones, and if you are like, I really want to practice mindful eating, something you can do is to get one of those like super colorful plates just to bring a little different 00:08:48.000 --> 00:08:52.000 scenery. Not to do any like color theory. I know there's a million different dieting strategies out there. 00:08:52.000 --> 00:09:04.000 If you use this size plate or use this color plate, but if you can almost add a little visual cue, maybe that's your mindful eating play, you right? 00:09:04.000 --> 00:09:10.000 You're like, I want to Make sure that I at this meal really focus on mindful eating. 00:09:10.000 --> 00:09:19.000 Use that purple plate, right? That's something that's actually called a commitment device in the human behavioral change world. 00:09:19.000 --> 00:09:38.000 It's something that you can grab or do that signals you are going to do something. So for example, rather than saying, okay, at lunch I'm going to really eat mindfully have something that you tie to that right now this could be like I said a specific plate that you use. That's your mindful eating plate. 00:09:38.000 --> 00:09:49.000 It could be a certain chair that you sit in, right? Maybe you say when I'm really gonna work on mindful eating. 00:09:49.000 --> 00:09:53.000 I am going to not sit in my usual seat. We all have them right. We have those chairs that we typically sit in. 00:09:53.000 --> 00:10:07.000 Maybe you say, okay, I'm going to sit in a this other other side of the table and that is going to be my kind of like I said, commit it's called a commitment device of saying this is my intention. 00:10:07.000 --> 00:10:12.000 I'm going when I do this. This is what I'm going to be working on. Does that make sense you guys? 00:10:12.000 --> 00:10:17.000 I just think that can be a who doesn't love scrolling through Target. 00:10:17.000 --> 00:10:23.000 I think the plates and bowls that I'm thinking of are like 50 cents. They're so fun. 00:10:23.000 --> 00:10:28.000 And is isn't meals more fun when you eat off of like a purple or teal plate just saying. 00:10:28.000 --> 00:10:33.000 But think about something in the past week. Throw it in the chat about, maybe like I said, didn't feel so good to you. 00:10:33.000 --> 00:10:51.000 I can say my mine again is not necessarily a food-related one. I have a million house projects going on and I it is kind of tied to food. 00:10:51.000 --> 00:10:59.000 I felt very scatter-brained in my home. And I have noticed that that has kind of like bled into other areas of my life. 00:10:59.000 --> 00:11:04.000 Sometimes I'm planning on my schedule for the day, all the things I need to do. I just feel little bit helter skelter. 00:11:04.000 --> 00:11:13.000 A little overwhelmed because there's so many projects going on. And I've also noticed that my feelings of overwhelm has honestly impacted my meal planning. 00:11:13.000 --> 00:11:24.000 Either I forget to grab things from the store or I you know forget to actually make something that I was planning on doing. 00:11:24.000 --> 00:11:31.000 I was gonna make these new kind of fun recipe for veggie burgers on Pinterest and I was gonna plan on making those totally slip my mind because I had other projects going on. 00:11:31.000 --> 00:11:39.000 So for me, I'm like, coming, you need to wrap up some of these projects so you don't feel so overwhelmed. 00:11:39.000 --> 00:11:45.000 So for me that was something that necessarily didn't feel so great in the past week. So. Just a couple examples there. 00:11:45.000 --> 00:11:51.000 I'm gonna read a couple of yours. And then we will hop to it. 00:11:51.000 --> 00:11:54.000 So Christa says my win was stopping when I felt fullness cues. Such a big win working on is body neutrality with my thighs in particular. 00:11:54.000 --> 00:12:12.000 I love that so much and I also really love that you're focusing on body neutrality. So one thing that we talk a lot about in stage 2 is the different levels of body acceptance. 00:12:12.000 --> 00:12:16.000 There's body positivity. There's body neutrality. There's body efficacy. 00:12:16.000 --> 00:12:26.000 So I love that you used that language. Marie said my birthday was the third happy late birthday I went to a party and enjoyed all the foods the fourth I had beef tacos. 00:12:26.000 --> 00:12:31.000 I never used to eat those. I just do, I never eat those. I just do lentil tacos. 00:12:31.000 --> 00:12:37.000 I still use the lentil ones but it felt good to try the regular and Kathy says I'm going to structure my late-night eating a bit more. 00:12:37.000 --> 00:12:41.000 I am okay with the comfort aspect. But I'm going to be more mindful. Love that and we have some questions on mindful eating. 00:12:41.000 --> 00:12:53.000 In this call. So I'm gonna have a little tickle on my throat one more. 00:12:53.000 --> 00:13:09.000 Alright guys, didn't wanna, didn't want to cough in your ear. So before we get into the questions, I always like to just share a little bit of a tip or anything that I've been thinking of and it's July so every month we've been doing a new member challenge and this month is a 00:13:09.000 --> 00:13:35.000 social media challenge and I'm super excited about it because social media is something that can suck you in and impact your emotions and I know I have felt it recently with social media just that like comparisonitis feel maybe it's not even necessarily something someone is doing wrong but it's someone something that you compare yourself to. 00:13:35.000 --> 00:13:47.000 I know when we typically think of like detoxing our social media as we typically think of like getting rid of the deity accounts which guess is super important but I also want you to kind of just view your social media feeds as what is filling me up. 00:13:47.000 --> 00:14:01.000 What is serving me? So sometimes for I feel like many of us that might look like sometimes friends or family members. 00:14:01.000 --> 00:14:15.000 Again, they might not necessarily be doing anything wrong, but they just trigger you in some way, even if it's the comparisonitis, it has nothing to do with them, but it's only to do with yourself, mute those people. 00:14:15.000 --> 00:14:24.000 Muting is the best thing ever. You can do it on Instagram. Let me pull it up right now and I'll walk you through exactly how to do it because I think just think it's so helpful. 00:14:24.000 --> 00:14:36.000 So if you go to. Anyone's post a post that they've done you can click the 3 dots let's see Okay, let me pass that. 00:14:36.000 --> 00:14:48.000 So go to there. Go to their account, then you click the following if you're following them the down button and then it will say mute and you can mute their posts or their stories. 00:14:48.000 --> 00:15:06.000 I've done this for people who are in my life who maybe it would cause a riff if you were to unfollow them you don't want to again maybe it's not anything that they're doing wrong or maybe they are a diary account and it does trigger you but maybe you just don't want to deal with the oh they followed me the 00:15:06.000 --> 00:15:10.000 mute button that is my pro tip it is a fabulous one okay Alright, we will go ahead. 00:15:10.000 --> 00:15:25.000 Whoop and get into our questions here. You guys, we are moving right along. So I'm gonna go ahead and pull up our questions. 00:15:25.000 --> 00:15:36.000 Alrighty guys, I'm gonna move over so you can see him. So the first question says how do you manage listening to your hunger and fullness cues when you have a set time for lunch during your work day. 00:15:36.000 --> 00:15:43.000 If I'm not hungry, I don't really want to eat anything until later. I feel like I emotionally eat during lunchtime. 00:15:43.000 --> 00:15:54.000 So I think there might be potentially 2 questions here. So the first question is how do you eat during your Wednesday if you have a dedicated time. 00:15:54.000 --> 00:16:01.000 And this might be an instance where we use practical hunger, right? What I like to do when this happens, I actually did it yesterday. 00:16:01.000 --> 00:16:18.000 We took a trip to Home Depot and I was asking myself do I want to eat lunch before or after so what I did in that instance is I asked myself okay the next time that I am able to eat so when we get back from our errands it could potentially be like an hour and a half to 2 h. 00:16:18.000 --> 00:16:29.000 Will I be overly hungry at that point. Now for me, the answer was no. I didn't think I was gonna be overly hungry at that point because I really wasn't hungry. 00:16:29.000 --> 00:16:42.000 When we were leaving. So I said, you know what, I think I'm gonna be fine with having lunch when I get home. 00:16:42.000 --> 00:16:49.000 Now if I were to ask myself that question, if the answer were to be, yeah, I think I'd be starving in 2 h. 00:16:49.000 --> 00:17:02.000 I would eat then. So that's what I would recommend doing when you have a set schedule. And you have this window of opportunity to each, right, is to ask yourself, will I be super hungry the next time that I'm able to eat? 00:17:02.000 --> 00:17:16.000 If your lunch is at like noon and the next time you can eat is when let's say you're out of work at like 4 30 I don't know just throwing a random time out there if you're like yeah that I'd be overly hungry at that point it's probably in your best interest to use some of what 00:17:16.000 --> 00:17:38.000 we call practical hunger. Now we go over that in stage 3 of the society more about practical hunger and whatnot but a lot of times with intuitive eating we're not necessarily going to follow our hunger cues when we have set schedules and we don't have that flexibility just like if you were to Let's 00:17:38.000 --> 00:17:43.000 say here's another example. You were to have a dinner reservation at a certain time. You can try to gauge it, right? 00:17:43.000 --> 00:17:58.000 And say I would like to be hungry at this certain time. So maybe that would be if it's if you're eating earlier than usual maybe you adjust your snack before to not be as large of a snack so you feel hungry going into the meal. 00:17:58.000 --> 00:18:09.000 Doing adjustments like that is not necessarily a deity thing. So you could do some things like that to see what can I do. 00:18:09.000 --> 00:18:18.000 What can I adjust to potentially allow my hunger to line up with my set work schedule that could definitely be something that you could do. 00:18:18.000 --> 00:18:24.000 But sometimes our hunger cue, honestly, is our brain and knowing that this is what my body needs. 00:18:24.000 --> 00:18:33.000 So it might be again, I'm not hungry at this time, but I think that by the next time I could eat, I would be overly hungry. 00:18:33.000 --> 00:18:42.000 It's probably in your best interest to give your body something to eat. No, the second part of this question says, I feel like I am emotionally during lunchtime. 00:18:42.000 --> 00:18:48.000 That could be a whole separate thing to kind of dive into. Is is that true? Now using practical hunger and eating emotionally are not the same thing. 00:18:48.000 --> 00:19:02.000 So I would kind of try to pick those 2 things apart and ask ourselves. Why do I feel like I'm eating emotionally? 00:19:02.000 --> 00:19:19.000 And is that what am I needing? I think that's the biggest thing with emotional eating is to ask yourselves what am I expecting this food to do sometimes at work we're expecting it to give us a little bit of stimulation or to help us kind of forget the things that we are, you know, don't want to 00:19:19.000 --> 00:19:29.000 do. We're expecting it to give us a little bit of a pick me up that could be out happening down here but sometimes I will say lightest yummy smelling candles to just make work a little bit more enjoyable. 00:19:29.000 --> 00:19:39.000 I think I brought this out on our last call. You could also get if you're like, I just need to feel stimulated or I just need a little bit of distraction. 00:19:39.000 --> 00:19:47.000 Just look up fidget toys on Amazon and you can like have one of those at your desk if you're just kind of meeting a little something else to do. 00:19:47.000 --> 00:19:50.000 But I would dig into that a little bit more too. Like I said, I those are 2 different things. 00:19:50.000 --> 00:20:01.000 So try separating them out using the practical hunger and asking yourself, is it truly emotional? Eating or am I just using practical hunger? 00:20:01.000 --> 00:20:12.000 All right, next question says whenever I'm tired or this is also about work feeling overwhelmed at work I constantly think about food and how it could help me with those feelings. 00:20:12.000 --> 00:20:25.000 I can't stop thinking about food. How do I alter my thinking? So I'm gonna run with the specific scenario that you're saying here is I'm feeling tired or overwhelmed. 00:20:25.000 --> 00:20:29.000 I constantly think about food. This is very, very normal because I'm feeling tired or overwhelmed. I constantly think about food. 00:20:29.000 --> 00:20:44.000 This is very, very normal because food. I constantly think about food. This is very, very normal because food is a coping mechanism, right? It is. 00:20:44.000 --> 00:21:00.000 I'll give you an example. I was at Best Buy on Saturday and I was just having a it was one of those days where everything was going wrong and the worker at Best Bai we had to wait forever and then when they finally got to help us. 00:21:00.000 --> 00:21:11.000 They were just very rude. It was not a great time. I was holding back tears in the middle of Best Buy and I was just like I'm so excited that we're stopping at Crumble after this because I just really want cookies for a pick me up, right? 00:21:11.000 --> 00:21:22.000 That can be totally normal, right? Food can be a pick me up. But the thing is, if I were to eat those cookies in a way that didn't feel good. 00:21:22.000 --> 00:21:40.000 Meaning, eating way past fullness, right? Eating more than felt good? Was that really going to be a pick me up or is that just gonna dig my bad day hole even deeper right because now I'm gonna have a tummy ache on top of it right so I would ask yourself what am I expecting this food to 00:21:40.000 --> 00:21:48.000 do and is it actually going to do that? Sometimes it absolutely can be that pick me up if we're able to eat them in a way that feels good. 00:21:48.000 --> 00:21:55.000 We're not overly full to begin with, but sometimes if we're saying, I'm tired, right? 00:21:55.000 --> 00:22:02.000 Is food really gonna help with feeling tired, right? Is that going to be the best thing? Or maybe if we're feeling tired, maybe we have a little bit of a fidget thing to literally kind of physically wake us up. 00:22:02.000 --> 00:22:25.000 Or feeling overwhelmed. I know for me I was Honestly, feeling that way this morning and I was talking to a friend and she said you know what Kelley you always feel better when you write things down and get them out of your head you get yourself a plan put it in your planner everything has a place that makes you 00:22:25.000 --> 00:22:40.000 feel so much better and I was like you know what you are so right so ask yourself what can I do to help with the overwhelm because for me that's a really great example because when I actually took the time to put everything in my planner. 00:22:40.000 --> 00:22:45.000 The day was doable. It was manageable. But the fact that it was swirling around in my head made me feel so overwhelmed. 00:22:45.000 --> 00:22:54.000 So sometimes just getting a little bit more concrete about the feelings of overwhelm that we're having can be really really helpful with that. 00:22:54.000 --> 00:23:07.000 Okay so those are some of my tips I had recommended to start with. Okay, this next question says can anxiety oops Okay, so can anxiety sometimes feel like hunger? 00:23:07.000 --> 00:23:17.000 My 14 month old son is teething not napping so the stress levels are definitely high. My 14 month old son is teething not napping. 00:23:17.000 --> 00:23:23.000 My 14 month old son is teething not napping so the stress levels are definitely high. A lot of times I can feel, not napping. So the stress levels are definitely high. 00:23:23.000 --> 00:23:26.000 A lot of times I can feel my heart is racing and shaky, stressed levels are definitely high. 00:23:26.000 --> 00:23:32.000 A lot of times I can feel my heart is racing and shaky, but I just ate. A lot of times I can feel my heart is racing and shaky, but I just ate. 00:23:32.000 --> 00:23:42.000 I aim for meals with carbs, fat and protein for the most part. I also feel a gurgling in my stomach sometimes like gentle hunger. It's been going from May. 00:23:42.000 --> 00:23:49.000 Okay, so I'm so sorry that you're dealing with anxiety and everyone is totally different with how they manifest the feelings of anxiety. 00:23:49.000 --> 00:24:15.000 So the answer quickly is it could very well feel like hunger. It sometimes with anxiety you're needing something and there can actually be kind of a stress response that goes on in your body and there can be different hormones that goes on in your body and there can be different hormones that goes on in your body and there can be different hormones that are that 00:24:15.000 --> 00:24:25.000 are body. And there can be different hormones that are in your body and there can be different hormones that are that are body releases, right? A literal, it could spike your blood sugar because it thinks you're in a fight or flight. 00:24:25.000 --> 00:24:29.000 It thinks that you are having, you know, sometimes our bodies don't know the difference between us. 00:24:29.000 --> 00:24:42.000 Being chased by a bear and us just having anxiety from our 14 month old son teething right they just feel something's not right this isn't a good feeling I'm going into that kind of fight or flight mode, right? 00:24:42.000 --> 00:24:51.000 So sometimes, yes it could. And I think that this could be a time when we kind of think through again. 00:24:51.000 --> 00:25:13.000 What is my body meeting in this moment? What I would suggest is okay so when we think about the stress cycle of the body like I said sometimes our cortisol levels can go up sometimes are readily available energy can go up and that can actually make us feel physically different. 00:25:13.000 --> 00:25:22.000 So what I would say to start is just to try to complete that stress cycle. So what you can do for that is to get up and move around a little bit. 00:25:22.000 --> 00:25:31.000 Sometimes like getting out for if you are had the opportunity, get out for a walk. Physical movement can help reduce those levels and kind of allow our bodies to kind of level out. 00:25:31.000 --> 00:25:50.000 Deep breathing can also be helpful for that. So just kind of literally calming your body down. It could be, like I said, those kind of different biological spikes that are happening as a result of the anxiety. 00:25:50.000 --> 00:25:58.000 Now if that doesn't touch it, then that might be something that's like, okay, does my body need food in that instance? 00:25:58.000 --> 00:26:11.000 And really thinking back like I said to our last couple of meals and saying was did it have carbs fat and protein and didn't have enough of those things right if you included carbohydrates but it was just like maybe. 00:26:11.000 --> 00:26:15.000 If you included carbohydrates, but it was just like maybe, like, I don't know, I just had a salad with cornbread croutons. 00:26:15.000 --> 00:26:25.000 So maybe You went really, really skimpy on the chordbread croutons and you're like, okay, technically it included a carb, but it wasn't enough of a carbohydrate. 00:26:25.000 --> 00:26:27.000 That could be something it's like, okay, I know I should probably have some of that. Because that's probably what my body is meeting and what it's asking for. 00:26:27.000 --> 00:26:39.000 But I would try some of those methyl coping mechanisms that I mentioned about completing the stress cycle. 00:26:39.000 --> 00:27:09.000 There's a really good book that explains it called burnout. It's a really good book, but they kind of explain the physical symptoms of stress and anxiety and that might potentially be what you are experiencing. 00:27:31.000 --> 00:27:39.000 Sometimes we can't heal the anxiety or solve it, but we can. Also know that it's temporary, right? 00:27:39.000 --> 00:27:46.000 Everything is temporary. We can get through it and sometimes we just manage it the best we can in the moment. 00:27:46.000 --> 00:27:52.000 So keep us posted. On how you're feeling about that and I hope those tips kind of help to get you started. 00:27:52.000 --> 00:27:58.000 Okay. So this question, I will read the whole thing. It's a lot little bit of a lot. 00:27:58.000 --> 00:28:04.000 We have some longer questions which I love. They give me a lot of information on where you are at. 00:28:04.000 --> 00:28:09.000 So I can. Answer them thoroughly. So this question says, I don't have a strong dieting history, so I was able to work through the stages fairly quickly. 00:28:09.000 --> 00:28:28.000 I am in tune with my hunger queues and I notice that I'm usually hungry about 2 and a half hours after a meal which works out okay because my meals are typically spaced roughly about 5 h apart with snacks at the midway point. 00:28:28.000 --> 00:28:29.000 My biggest struggle is mindfulness when eating and in turn being aware of my fullness cues in the moment. 00:28:29.000 --> 00:28:45.000 Oftentimes I'm not hungry after dinner, so I won't have an evening snack even though I go to bed about 5 h after dinner. 00:28:45.000 --> 00:28:58.000 In stage 3, it says we should go approximately 3 to 6 h between eating. Am I overfilling my body during the day and should I be prioritizing an evening snack even if I'm not hungry? 00:28:58.000 --> 00:29:11.000 Okay, so the 3 to 6 h is typically throughout the day during waking hours. Now here is what I would, here's something I would ask is how do you feel when you wake up? 00:29:11.000 --> 00:29:21.000 Okay, do you feel super hungry when you wake up? Or is it? Fine, right? I don't think you necessarily have to force yourself to eat a snack just because that window and everything is just what feels best. 00:29:21.000 --> 00:29:28.000 So if you're not sure what you could do is a couple you know nights in a row maybe you say I'm gonna try an evening snack before I go to bed. 00:29:28.000 --> 00:29:54.000 You say I'm gonna try an evening snack before I go to bed do I get better sleep do I wake up feeling better I don't know let's find out right we experiment with things so you could try that another thing again like I said is to think about how do you feel when you wake up in the morning if you're waking up and you're like I'm famished right 00:29:54.000 --> 00:30:24.000 I'm pretty hungry I need something to eat right when I wake up that's not necessarily a bad thing but if you're feeling overly hungry in the morning it maybe you realize like I have such a it's nice to have a slower morning when I don't feel the need Alrighty, next question to do 00:30:34.000 --> 00:30:42.000 says. This one, Let's see here. 00:30:42.000 --> 00:30:53.000 Make sure we get to this one. Okay, I started intuitive evening in October of 2021 and in October of 2,021 and I joined the society in April of 2021 and I joined the society in April. 00:30:53.000 --> 00:30:55.000 I became pregnant a few months after joining the society in April. I became pregnant a few months after joining. 00:30:55.000 --> 00:30:58.000 This one's about body image. I became pregnant a few months after joining. This one's about body image by the way. 00:30:58.000 --> 00:31:02.000 Let me make sure we are on. The right one. 00:31:02.000 --> 00:31:09.000 2 to 2. Okay. Sorry about that. Lost my, my spot. 00:31:09.000 --> 00:31:16.000 I became pregnant a few months after joining the society but continue to progress on my intuitive beating journey, completing all the stages. 00:31:16.000 --> 00:31:27.000 I felt like I had true food freedom by the end of my pregnancy. My body had changed before change before becoming pregnant with considerable weight gain which had stabilized. 00:31:27.000 --> 00:31:31.000 I had worked hard on accepting this and felt comfortable in my skin. I gave birth in February of this year and was thrilled that my work on intuitive eating has served me so well. 00:31:31.000 --> 00:31:50.000 Especially in nourishing my body will exclusively breastfeeding. My body quickly returned to the same larger size before as I had before having the baby, which convinced me further that I had found my set point weight. 00:31:50.000 --> 00:32:00.000 However, I went on vacation for 3 weeks recently and experienced 3 weeks of serious sleep deprivation as baby went through sleep regression while we were away. 00:32:00.000 --> 00:32:09.000 I found myself eating mindlessly and not listening to my fullness queues. I was seeking comfort and food to compensate for how awful I was feeling due to the lack of sleep. 00:32:09.000 --> 00:32:11.000 I was also moving a lot less. As a result, I have gained weight on my tummy, which was my problem area. 00:32:11.000 --> 00:32:20.000 Problem area in quotes. And some of those clothes no longer fit. I'm so frustrated as I feel I derailed all of my progress. 00:32:20.000 --> 00:32:33.000 Now baby is sleeping better. I'm back to listening to my hunger and fullness cues and eating more mindfully, but I'm scared that I'm above my set point weight and I can't accept this. 00:32:33.000 --> 00:32:38.000 I revisited stage 2, which is all about body image, but haven't found it's super helpful. 00:32:38.000 --> 00:32:45.000 I hate that I am critical of my body again after so many months of neutrality but I'm struggling to make peace with this weight gain. 00:32:45.000 --> 00:32:50.000 Does this mean my previous body acceptance wasn't was wasn't unconditional after all. 00:32:50.000 --> 00:32:59.000 How do I get past this? Oh, this is such a good question. And I think this really just shows how this whole process is not linear. 00:32:59.000 --> 00:33:07.000 So you absolutely did not derail your progress by any means. You probably just want an amazing 3 week vacation. 00:33:07.000 --> 00:33:20.000 Now I know you said there was a lot of sleep deprivation there in what I think is so amazing about your question is you were able to identify the struggle, right? 00:33:20.000 --> 00:33:23.000 I was eating emotionally for comfort. So what I think this could be is just a learning experience, right? 00:33:23.000 --> 00:33:35.000 That didn't feel good. Next time I'm faced with some sort of sleep deprivation what can help me the most right and just kind of thinking through that a little bit can be really helpful. 00:33:35.000 --> 00:33:41.000 In terms of being above your set point way, our bodies are smart little sons of a guns, okay? 00:33:41.000 --> 00:34:08.000 So they essentially, I explained this right in stage one. They have kind of like an internal thermostat where they can adjust 3 weeks is not going to derail your body to the point where it's like I don't even know what weight feels good is it going to necessarily go right to where feels good. 00:34:08.000 --> 00:34:17.000 No, it's going to take some time, right? And that's okay. I think I would say it sounds like you are kind of just saying, okay, I'm back to eating more mindfully. 00:34:17.000 --> 00:34:25.000 I'm back to listening to my hunger and Fulness queues. You did not derail your progress. 00:34:25.000 --> 00:34:31.000 Each time we have these kind of like bumps in the road, we're always gonna have them. 00:34:31.000 --> 00:34:51.000 I don't like you're not getting back on track, but adjusting course correcting gets easier right so I'm bet you're gonna notice that being able to get back to listening to your body is much easier this time around than it was the first time around when you started and just think every time we have a bump in the road 00:34:51.000 --> 00:34:57.000 it's gonna get easier and easier and easier to course correct, right? So you are not starting over. 00:34:57.000 --> 00:35:10.000 I hope that's helpful. I think you're doing everything that I would recommend. And I also don't think that your body acceptance was I'm was conditional, right? 00:35:10.000 --> 00:35:23.000 It's just different now, right? This is something you haven't gone through. I think that's really important to note too is that any time you have a new experience as an intuitive eater, I wouldn't expect you to know how to navigate it perfectly, right? 00:35:23.000 --> 00:35:29.000 Because you haven't experienced it. You have to go through something to learn how to navigate it. 00:35:29.000 --> 00:35:47.000 So if this is really your first big struggle postpartum of feeling like oh my gosh I worked so hard and it's it's hard again right again you're not starting from square one you have so much information under your belt and we can go ahead and apply that. 00:35:47.000 --> 00:35:52.000 So I don't think you're just going through a little bit of a rough time. You have everything that you need in terms of all the resources within the society, all the tools that you've gained. 00:35:52.000 --> 00:36:06.000 We're here for you. So I don't think that you have derailed that and how you get past it, I think is a little bit of time continuing to do the things that you're doing and allowing them to take action and allow them to go, you know, to work. 00:36:06.000 --> 00:36:17.000 That's exactly what what you're gonna gonna want to do. So you're doing all the right things, okay? 00:36:17.000 --> 00:36:26.000 Okay, this question is also on body image. It says I'm having a really hard time moving past how dimly my legs look, what can help with this? 00:36:26.000 --> 00:36:34.000 Is it really just as simple as wearing the shorts? I know when stage 2 coming specifically uses this example as body acceptance. 00:36:34.000 --> 00:36:39.000 I am still struggling with viewing them neutrally. I just put on shorts and I just think you gross. 00:36:39.000 --> 00:37:06.000 I live in Texas. It's literally a hundred plus degrees here. So do I need to move forward as long pants outside is not viable help okay so this question I would recommend if you have not watched the surviving a poor body image they workshop highly recommend it's from Vinnie they are Fierce Fatty on Instagram such a good 00:37:06.000 --> 00:37:19.000 one and one thing they recommend which I really agree with is how can you take a baby step with this so if going out in public with shorts and showing your Dimly legs feels like I don't know if I can do that. 00:37:19.000 --> 00:37:28.000 I'm not okay with that. Is it something that you could just put shorts on and wear them around the house 10 min. 00:37:28.000 --> 00:37:35.000 Right? Using a little bit of exposure therapy and that might sound silly. Maybe it's just maybe you're not even in them for 10 min. 00:37:35.000 --> 00:37:43.000 Maybe it's just literally putting shorts on first and you allow yourself to work on that. It doesn't mean you have to go in public. 00:37:43.000 --> 00:37:50.000 It doesn't mean you have to be around anyone. Trying to chunk it down and go into more babies steps I think could be really helpful to get you to that point. 00:37:50.000 --> 00:38:01.000 They go over that in more detail in the worksheet. So I'd highly highly recommend watching that. 00:38:01.000 --> 00:38:05.000 In addition to the stage 2 materials which you have already done but I would say try to chunk it down into more baby steps. 00:38:05.000 --> 00:38:22.000 And you might feel that feels a little bit more tangible that exposure therapy is so, so helpful. Okay, this question says in the past I started dating and controlling what what I ate in order to improve my performance in basketball. 00:38:22.000 --> 00:38:34.000 This led to a significant weight loss from which I still probably haven't recovered. I know that I'm not in my at my set point weight and I feel really ashamed of my current physique. 00:38:34.000 --> 00:38:47.000 I would like to gain weight and I have been, but I have been so I have so many years of bulking diets in order to do so that I've totally disconnected from my hunger and fullness feelings. 00:38:47.000 --> 00:38:53.000 I have always thought if I ate intuitively my body would do the rest and would achieve my natural weight. 00:38:53.000 --> 00:39:04.000 But my environment does not help at all because they always criticize when I'm not hungry. Is this program for me even though I want to recover my weight so I want to gain some weight. 00:39:04.000 --> 00:39:18.000 I'm noticing a couple of conflicting things in this question. So it says I've tried things to gain weight, but also I feel like I'm not hungry and I get criticized for that, right? 00:39:18.000 --> 00:39:33.000 So it's like I'm trying to eat more, but I'm also not eating. So I feel like there might be a little ambivalence here of Do you like the I and I speak this from my own personal experiences as well? 00:39:33.000 --> 00:39:38.000 Do you like the idea of recovering but actually putting it into practice and eating things feels very scary, right? 00:39:38.000 --> 00:39:44.000 Wanting something and wanting actually doing the thing are 2 different things. Now, I'm not saying that's the case here. 00:39:44.000 --> 00:40:04.000 Just throwing that out as an example. With this, I think it's really, really important to note if we are not giving our body enough energy to know if we are not giving our body enough energy. 00:40:04.000 --> 00:40:15.000 For example, if you do come from a place where you are underweight, sometimes listening to your body is intentionally eating more. 00:40:15.000 --> 00:40:16.000 Okay. So we talk about this a lot in stage 3. So you say I don't have strong hunger and fullness queues. 00:40:16.000 --> 00:40:18.000 Stage 3 is gonna walk you through exactly how to get them back. So I'd highly recommend listening to that. 00:40:18.000 --> 00:40:43.000 So that would be one of my first things is to go through. Listen to that. But like I said, it's important to note that we want to make sure that we are giving our body what it needs. 00:40:43.000 --> 00:41:13.000 So, All right, guys, we have a couple of minutes left. We'll see if we can get through one more question. 00:42:09.000 --> 00:42:12.000 This question is also 00:42:12.000 --> 00:42:23.000 Let me see here. Okay, this question says I'm currently on stage 3 working on by biological recognition and I'm feeling a bit discouraged. 00:42:23.000 --> 00:42:34.000 I gave up dieting about a year ago and throughout this past year I've taken time to allow myself to refuel and have jumped into learning more about intuitive eating. 00:42:34.000 --> 00:42:43.000 I definitely seen improvements in my energy levels and mood as well as an increase in my body size. I'm still working on allowing this to be a neutral thing for me. 00:42:43.000 --> 00:42:52.000 But although my body is consistently receiving more energy from food, I still find myself constantly feeling like I want to eat. 00:42:52.000 --> 00:43:01.000 So I've been giving myself permission to do that. However, this leads me to eat, snap all day, every day, which distracts me from work. 00:43:01.000 --> 00:43:02.000 I work from home and I end each day feeling frustrating from work. I work from home and I end each day feeling frustrated, bloated, I work from home and I end each day feeling frustrated, bloated and uncomfortable in my body because nothing that I ate was physically or emotionally satisfying. 00:43:02.000 --> 00:43:20.000 So as I'm learning to, the concept of practical hunger and eating every 3 to 6 h, I'm feeling discouraged because right now I'm constantly eating. 00:43:20.000 --> 00:43:50.000 I don't know how to stop, even when I'm comfortably full. I don't feel like I'm restricting at all and I make sure to include carb fat and protein into every meal or snack in. 00:43:52.000 --> 00:44:03.000 And here's the thing. I want to know more about why you want to eat. Okay, so in this question, you talk just about the fact that you want to eat, right? 00:44:03.000 --> 00:44:07.000 I want to know why. And there's this is not from, you know, tell me why. 00:44:07.000 --> 00:44:17.000 Tell me why. Why do you really want to eat? I'm just curious, right? Because sometimes if we are, I'm not feeling hungry, I just want to eat. 00:44:17.000 --> 00:44:26.000 This kind of goes back to what we talked about earlier of like I'm searching for something else. I want food to do something besides nourish my body, right? 00:44:26.000 --> 00:44:31.000 Is it that, I know you say you work from home? Is it that you're feeling like. 00:44:31.000 --> 00:44:38.000 Sometimes there are so many things. Maybe we need just an emotional outlet. If you're working from home, you're at your house all day long. If you're working from home, you're at your house all day long, right? 00:44:38.000 --> 00:44:46.000 Sometimes it's monotonous and we need food to give us a pick me up or to give us some excitement because we're just in this box all day. 00:44:46.000 --> 00:44:54.000 Maybe it is, you know, I'm feeling stressed or overwhelmed. I'm curious. 00:44:54.000 --> 00:45:03.000 And this is what I would, what I would ask you to do is the next time, let's say, I do think some meal planning can be helpful. 00:45:03.000 --> 00:45:09.000 Okay, so having, okay, this is typically like roughly my breakfast time, roughly my lunchtime, roughly my dinner time. 00:45:09.000 --> 00:45:23.000 Fueling your body in a way that feels good and giving your body carb set and protein and then asking ourselves if it comes to after and you're saying, okay, let me check in physically. 00:45:23.000 --> 00:45:28.000 I'm pretty full. Maybe you're not. Maybe you're like I'm still hungry by all means eat. 00:45:28.000 --> 00:45:36.000 But if you're saying I am feeling pretty physically full right now, then that might be okay, then why am I wanting food? 00:45:36.000 --> 00:45:47.000 Non-judgmentally, right? I'll give you a perfect example. I feel like I use this example often is And sometimes I just don't want to go back to work. 00:45:47.000 --> 00:46:01.000 So I will procrastinate, right? Typically it's me going to the jar peanut butter and the fact that I have picked up on this and know that's a tendency for me, I'm able to identify it and I'm like, Colleen, you're physically not hungry. 00:46:01.000 --> 00:46:19.000 You're just procrastinating. What do you really need right now, right? Sometimes the reason I procrastinate is because I feel overwhelmed with the amount of tasks that I have to do and in that instance sometimes like I said making a plan or sometimes it's like setting a timer and saying give yourself 15 min to 00:46:19.000 --> 00:46:23.000 get this task started and if you still want food you can do it but I think you're using food as a distraction right now. 00:46:23.000 --> 00:46:34.000 Asking yourself kind of like what that is. Can be super helpful. Again, why you're eating. 00:46:34.000 --> 00:46:45.000 Because in this question, I know you talk a lot about even when I know I'm comfortably full, I can't stop and that's where we want to ask ourselves, why do I want to eat? Right? 00:46:45.000 --> 00:46:54.000 Is it for, because I want the food or is it because I like the idea of the food because it's going to, I think, give me something else. 00:46:54.000 --> 00:47:05.000 It might momentarily give you a pick me up. But we want to think about like the overall impact of that if it gives us a tummy ache, it's probably not gonna give us an actual pick me up. 00:47:05.000 --> 00:47:12.000 Like I said, it's gonna be a temporary increase, but then it's going to kind of, now I got a stomach kick on top of feeling overwhelmed. 00:47:12.000 --> 00:47:16.000 That's not great. So that's where I want to think about other things. What else can I do to give me a pick me up? 00:47:16.000 --> 00:47:23.000 Like I said, I know I've mentioned the candle earlier on this call. Yummy smelling hand lotion, getting a blanket. 00:47:23.000 --> 00:47:28.000 I always have one on my desk just to cuddle up with. Anything like that putting some music on if that's helpful for you. 00:47:28.000 --> 00:47:39.000 Just giving yourself a little bit of a pick me up. Sometimes we just need stimulation. So like I said one of these I also have a walking pad that I do really like. 00:47:39.000 --> 00:47:48.000 Sometimes when I don't want to get to a task or I just feel antsy I've been sitting at my desk for so long just going getting on a walking pad and just walking a little bit just gets my creative juices flowing a little bit. 00:47:48.000 --> 00:48:03.000 So that could also be something that could be helpful. Just getting outside, a little bit of a mood boost, lots of different things, but I would zoom into why. 00:48:03.000 --> 00:48:11.000 Do we feel like we are what do we feel like that food is going to do for us and is that actually the case? 00:48:11.000 --> 00:48:18.000 Okay. Alright guys, that is all we have time for today. I know I went I think a couple minutes over here. 00:48:18.000 --> 00:48:31.000 Thank you for bearing with me. But I hope this call was helpful for you if it was one of your first calls I would love to hear what your thoughts were and I like I said hope that you gained something from this. 00:48:31.000 --> 00:48:37.000 We have new questions every single week. New reflections, new talking points. So we hope this is super helpful. 00:48:37.000 --> 00:48:51.000 Myself and Nicole do these calls. So I believe she will be here next week. So if you guys have anything else, go ahead throw it in the form for next week if we did not get to your question throw it in there it'll be at the top of the list and we'll be able to answer it next 00:48:51.000 --> 00:48:57.000 week. Okay. All right guys go ahead have a lovely lovely week and we will see you in the Facebook group. 00:48:57.000 --> 00:49:08.000 Don't forget our mindful or our social media challenge is going on. It's right in the membership if you open the home page it'll say like what is it July is June July. 00:49:08.000 --> 00:49:13.000 It's July. July's social media challenge. You can click right there and it'll give you more information. 00:49:13.000 --> 00:49:20.000 I love this challenge so much. I also think it's just a nice life-heart, light-hearted one for us to do during the summer months when everyone is super busy. 00:49:20.000 --> 00:49:22.000 So thank you so much for joining me. So welcome, Stephanie. You're so welcome, Marie, and I'll see you guys later. 00:49:22.000 --> 00:49:26.000 All right