159. Group Coaching July 26th

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 23:39 - ze except when I was pregnant. While I am loving learning to respect my body and enjoyed the body image video, I feel so much anxiety about my larger body and feel that I have more challenges with movement with the increased weight. Can you talk more about people’s experiences with set point weight, like how long might it take to find my set point weight? Also, how much does nutrition play a part in reaching it—does eating lots of colors play a huge part in reaching this set point weight? 27:13 - I'm still struggling with the guilt aspect. It is not about what I eat its about how much I eat any recommendations to help with feeling less guilty when I finish a big bag of chips in 2 days. 32:01 - How often should I be doing some form of “socieaty” work so that I can really make progress? 35:27 - How do I not treat this like another diet? 38:27 - How should I be thinking about food in the beginning? 41:54 - how do i stop the want/need to want to loose weight? should i weight myself? 00:00:00.000 --> 00:00:08.000 We're gonna hit record and we will go ahead and get started. Hello everyone, welcome to our, we're gonna go ahead and let Jennifer in, Natalie in our group coaching session. 00:00:08.000 --> 00:00:19.000 This week we do these every single week. Hop on here live or you can always watch the replay on Wednesdays. 00:00:19.000 --> 00:00:29.000 I'm gonna go ahead and open the chat here. I would love to hear if we have any new members who are on this call live today. 00:00:29.000 --> 00:00:36.000 If you are watching the replay of this call, post in the Facebook group, let us know that you, hey, I just watched my first group coaching call. 00:00:36.000 --> 00:00:49.000 We would love to support you even if you can't be here live today. We've had a ton of new members this week and I'm super excited if you are one of those new members like I said share in the chat introduce yourself. 00:00:49.000 --> 00:01:04.000 I'm really excited to have you here today and hello Kirsten is new welcome. I'll give you just kind of a rundown of how these sessions work if you have been around here for a while. 00:01:04.000 --> 00:01:17.000 I know I see some familiar names here. The way that we run these sessions is we will always start with a little bit of a reflection that we do every single week and then I'll get into just a little bit of a topic if there's any specific topic that I want to touch on. 00:01:17.000 --> 00:01:34.000 And then we get into the Q&A portion. So throughout the week you can always submit any questions that you have in the membership site the coaching and events page there is a form that you can submit and it resets each week. 00:01:34.000 --> 00:01:42.000 So on these calls we get through as many questions as we can and if your questions are answered you can always submit it for next week. 00:01:42.000 --> 00:01:52.000 We do go in order of submission. So if it doesn't get answered one week, go ahead submit it right after and it'll be bumped to the top of the list for next week. 00:01:52.000 --> 00:02:01.000 Hello to all of our new members. Suzanne, Ella, welcome. We're, so like I said, so excited to have you here. 00:02:01.000 --> 00:02:07.000 Now, with these coaching sessions, we do these live, you can also get them available via private podcast after the link is in the coaching and events tab as well so you can listen to them. 00:02:07.000 --> 00:02:20.000 And with these sessions you can also get support so much support throughout the week in our private Facebook group. Nicole is another registered dietician. 00:02:20.000 --> 00:02:33.000 She'll be here next week who is in the society helping you guys out. But if there's anything you want us to kind of expand on a little bit more, it's just we can kind of talk things through a little bit more on these calls. 00:02:33.000 --> 00:02:38.000 So those would be the types of things that you'd want to submit to the group coaching calls. 00:02:38.000 --> 00:02:40.000 Welcome, Laura. Okay, so we're gonna get into it because I wanna pack as much in on these calls as possible. 00:02:40.000 --> 00:02:58.000 So we always start with a reflection and we do this every single week. Whether you are a day into your journey, whether you are years into your journey, this is such an important thing to do. 00:02:58.000 --> 00:03:03.000 So what I want you guys to do, we're gonna come up with what we call our 2 W's, our wins and are working on. 00:03:03.000 --> 00:03:13.000 I want you to think back to the past week and think of something that went well just overall. It can be typically it is related to food, but not always. 00:03:13.000 --> 00:03:23.000 So I want you to think back and think of one positive thing, even on the crummiest weeks you guys, we can think of one thing that went well. 00:03:23.000 --> 00:03:29.000 And sometimes this can feel hard because word I always say this we're not always gonna have those boom light bulb moments but sometimes the winds are things that we overlook. 00:03:29.000 --> 00:03:59.000 And one reason why we do this is because the human brain is quite literally wired to focus on the negative things because the human brain is so much more wanting to protect us from harm what it perceives as harm or something that didn't feel good that it doesn't want to do again, that it sees as quote-unquote danger, then it is at celebrating the things that went well. 00:04:01.000 --> 00:04:23.000 So this is just a really good practice for that. A to make sure that you're realizing, okay, I'm making progress, you know, I'm working on this stuff and to celebrate those wins because that is also a human behavior change technique to make sure that you're focusing on the positives, not just the negatives, and that makes you want to do more of those positive things. 00:04:23.000 --> 00:04:33.000 And then with that, it gives you a chance to just reflect and say again what went well and what do I want to add more of? 00:04:33.000 --> 00:04:38.000 One of the really big things with nutrition, intuitive eating, all of this is to focus on not what we can restrict. 00:04:38.000 --> 00:04:53.000 What we shouldn't do, but what we want to add more of. Okay, so for some people that might be, wow, you know, I allowed myself to have an extra snack and that felt really good. 00:04:53.000 --> 00:05:16.000 That was a win for me. I want to do that more often, right? The things that we've, you know, maybe you tried a new type of movement and that felt good or you got back into doing movement or maybe you took a rest from movement and you're like I really feel like that was the right decision for me there is no right or wrong with this but we want to focus on one of those positive things. 00:05:16.000 --> 00:05:27.000 And then also I know we have a ton of new members here. If you're just starting off this journey, you might be thinking, I know I've seen this in the Facebook group, I feel overwhelmed. 00:05:27.000 --> 00:05:49.000 Like, how am I supposed to get to be coming into an intuitive eater when I feel like I've so much work ahead of me, noticing those small winds is going to realize, okay, I might not be where I want to be in the end of this, but I'm moving in the right direction and that you guys is so important for us having motivation to keep going with this. 00:05:49.000 --> 00:05:57.000 So I love it. I see that you guys have some winds here. I'm gonna get you started and you're working on and then I'll go ahead and read some of those. 00:05:57.000 --> 00:06:00.000 So once you come up with your win, you're then going to come up with your working on. 00:06:00.000 --> 00:06:22.000 And this is something that maybe didn't go so well this week that you want to make a focus to work on the coming week and I really want you to pick just one of them okay and this is something even I do this to this day realize okay what went well last week what didn't go well last week what do I want to do more of and what do I really need to work on? 00:06:22.000 --> 00:06:30.000 And you're gonna, I, what I want you to do with this working on one is I want you to pick just the one that sticks out to you the most, okay? 00:06:30.000 --> 00:06:34.000 We don't want to pick, there's a million things we could always improve but ourselves, right? 00:06:34.000 --> 00:06:42.000 But we want to pick just the one thing that sticks out to us the most, okay? Sometimes yes, that is about food. 00:06:42.000 --> 00:06:48.000 Maybe it is, you know what, at dinner I eat past fullness. Sometimes it's also not about food. 00:06:48.000 --> 00:07:01.000 For me recently, I believe it was last week, I hadn't really been journaling. I hadn't been making a time to do it in the morning and I was like you know what it's gonna feel a lot better my day is gonna be you know much more smooth if I take the 5 min to do that in the morning because this week just felt real chaotic. 00:07:01.000 --> 00:07:22.000 So sometimes it is food related and sometimes it's also not. And I want you guys to always remember that whenever we're thinking about our food and our food choices and why we make those things, we're also thinking about why that happened, right? 00:07:22.000 --> 00:07:33.000 We don't want to focus on just the food in a silo. For example, if someone is saying, oh my gosh, I literally cannot stop eating sugar. 00:07:33.000 --> 00:07:39.000 Like I can't stop eating it. Rather than just saying, okay, how do we manage those sugar cravings? 00:07:39.000 --> 00:07:46.000 We want to say why are we having those sugar cravings? Are you super stressed? Are you feeling, are you not viewing your body with enough carbs throughout the day? 00:07:46.000 --> 00:07:56.000 Our bodies see sugar as quick readily available energy as carbohydrate, is that why you're driven to it, right? 00:07:56.000 --> 00:08:05.000 So we want to think very dynamically about those things and sometimes it is things that are not food related, it might be the stress, all of those things. 00:08:05.000 --> 00:08:11.000 So throw your working on in the chat. I'll read some of these, to give you guys some inspiration here. 00:08:11.000 --> 00:08:21.000 Oh my gosh, we have so we have so many. Oh my goodness. Okay, so Stephanie says, when is I'm really loving the movement and exercise I've been doing lately. 00:08:21.000 --> 00:08:28.000 I feel like I've really hit a good balance with it. Love that, Shelley says, honoring my hunger. 00:08:28.000 --> 00:08:33.000 I had a squirrely eating day yesterday. I love that phrase. So I was very hungry for breakfast. 00:08:33.000 --> 00:08:38.000 So I ate. I did be sure to include carbs, sat and protein. I love that. 00:08:38.000 --> 00:08:43.000 It's a really great topic that we go over in stage 3. About how to get your hunger and fullness keys back. 00:08:43.000 --> 00:08:51.000 When Kirsten says I ate 2 servings of cheese ravioli last night and didn't take a laxative after due to guilt. 00:08:51.000 --> 00:08:56.000 Love that. Laura says I ate more the next day after rather than restricting after a day of overeating. 00:08:56.000 --> 00:09:07.000 Deanna says, I wore more fitted clothes this weekend trying to love my body more and stop hiding it in baggy clothes. 00:09:07.000 --> 00:09:14.000 Laura says working on I had crumble cookies and it led to a day of overeating and quote-unquote intuitive eating, but I just kept eating all quote unquote junk food and nothing nutritious. 00:09:14.000 --> 00:09:26.000 So what I would encourage you to think about here, Laura, is not necessarily, oh, I didn't, you know, I didn't eat anything that felt good. 00:09:26.000 --> 00:09:37.000 I want you to think about, okay, how did eating this way make me feel? Right? There is no, there's literally nothing wrong with the way that you ate, we just want to say, did that feel good to me, right? 00:09:37.000 --> 00:09:47.000 Or did you feel maybe a little bit sluggish? What would make you feel better next time and was there some of that all or nothing thinking? 00:09:47.000 --> 00:09:54.000 Because I see you said here I had crumble cookies and it led to. So was there this idea that I have crumble coies? 00:09:54.000 --> 00:10:03.000 I blew it, right? Screw it. That might as well just kind of was there that all or nothing thinking something to kind of think about there. 00:10:03.000 --> 00:10:11.000 What led to that? It might have been that thought pattern. Okay, Michaela says when was acknowledging sadness of saying enough. 00:10:11.000 --> 00:10:18.000 You guys know I love that topic and I've been able to not have the whole entire chocolate bar seems like that was the missing piece. 00:10:18.000 --> 00:10:27.000 I love it. There's obviously nothing wrong with eating the whole chocolate bar if you want. We want to pay attention to the amount that makes us feel good. 00:10:27.000 --> 00:10:33.000 Okay, now some working ons today. Mary is saying I'm working on no distractions while eating. 00:10:33.000 --> 00:10:40.000 Kirsten says it incorporating more veggies in my week. They make me feel fueled and energized. 00:10:40.000 --> 00:10:49.000 I love that you added that Y. Ella says her win was I was able to listen to my hunger in fullness cues and leave some food on my plate. 00:10:49.000 --> 00:10:57.000 Stephanie says, still kind of eating all the things on Sundays past fullness and it's related to a little anxiety. 00:10:57.000 --> 00:10:58.000 Oh, let's talk about this. Going to work on being more mindful on the weekend and do activities I really enjoy. 00:10:58.000 --> 00:11:11.000 I have talked about the facts that I experience what I call anxiety. It's not necessarily Sunday scarys scary. 00:11:11.000 --> 00:11:18.000 Someday scary's are typically when you are like having anxiety about the week, right? You're feeling nervous about the week. 00:11:18.000 --> 00:11:29.000 I have anxiety about Sunday itself in the facts that I have so many things that I want to do, so many projects that I want to get done, it actually causes me anxiety. 00:11:29.000 --> 00:11:44.000 And I have noticed sometimes that I do tend to feel very snacky on those days. And so for me, one really big thing, again, we always want to think about, okay, this happened or this is what I'm struggling with, what is causing this? 00:11:44.000 --> 00:12:01.000 And in this case, I would ask, what is it that is causing the anxiety on Sunday? Because until we focus on that, the actual issue we're kind of just trying to, you know, we're kind of putting band-aids over it. 00:12:01.000 --> 00:12:04.000 So I would encourage you to kind of think about that. Sometimes weekends can feel tough because we don't typically have as much structure to them. 00:12:04.000 --> 00:12:18.000 So weekends sometimes we might need to use a little bit more practical hunger and say okay and I know I'm on the go and you know I'm doing all these things but I feel better. 00:12:18.000 --> 00:12:26.000 When I take the time to put a meal together. I swear you guys there are so many times every weekend where I mean I move a million miles an hour. 00:12:26.000 --> 00:12:37.000 That's like the only speed that I have and Sometimes I'm like, oh, I don't feel like making, you know, a sandwich or anything like whatever I'm making for lunch and like I'll just snack on a couple of things and that'll fill me up. 00:12:37.000 --> 00:12:51.000 It might be the same amount of nutrition, but it is not as satisfying to me. So that is one thing that I always try to make a point of doing even on the weekends. 00:12:51.000 --> 00:12:58.000 Even when I'm tempted, I just, I'm sorry, the girl dinner trend, I'm just not a snack plate kind of person for a meal. 00:12:58.000 --> 00:13:05.000 I like to sit down. I like to have us, you guys know I love my sandwiches. I just for lunch today had a really good cut. 00:13:05.000 --> 00:13:17.000 I made a cob sailed sandwich, highly recommend. Lettuce like chicken, you can use Delhi meat or rotisserie chicken, hard boiled egg, bacon, blue cheese dressing, tomatoes and red onion. 00:13:17.000 --> 00:13:26.000 Guys, it's so good. I would highly recommend. But thinking through again, A, what makes you feel good and why are things happening? 00:13:26.000 --> 00:13:37.000 Those are the 2 biggest things that we want to reflect on. Okay, off my soapbox. Michaela says I'm working on creating a toolbox of things. 00:13:37.000 --> 00:13:44.000 Except food to cope with my feelings. I love this and just to know it might be different for different things, right? 00:13:44.000 --> 00:13:47.000 You might have some things that you go to for when you're feeling stressed when you're feeling lonely. 00:13:47.000 --> 00:14:08.000 But I think that doing the specifically with emotional eating, we go over this in stage 4, video 3, specifically for emotional eating, it's important to do this work when you're not feeling emotional, like try to get ahead of it, try to create a plan for when it does happen, so I love that you're working on that. 00:14:08.000 --> 00:14:15.000 Ella is working on focusing on what would feel good. Deanna says I'm working on my hunger cues and I'm struggling with these. 00:14:15.000 --> 00:14:24.000 I felt like I was really noticing them and now the past few days I'm feeling not hungry, which is not like me, so I'm gonna going to figure it out. 00:14:24.000 --> 00:14:27.000 Whenever anything like this happens, you guys, I always recommend asking what's changed? Is there anything that has changed in the past few days for you? 00:14:27.000 --> 00:14:43.000 Is it your work, stress level, a relationship, is it illness? Sometimes we won't be able to pinpoint something, it's just happening, and that's natural, right? 00:14:43.000 --> 00:14:53.000 We just kind of want to pay attention to if it's sometimes, like I said, these things just happen, our hunger queues, maybe they kind of get a little bit dulled from things. 00:14:53.000 --> 00:14:58.000 Maybe it could be, for example, our body might be fighting off an illness we don't even see. 00:14:58.000 --> 00:15:05.000 There's so many things that we might not always be able to make sense of. But we do what we can to see if we can correlate anything. 00:15:05.000 --> 00:15:11.000 So I love that. I also love that you just said that like so. Matter of fact, I'm gonna figure it out. 00:15:11.000 --> 00:15:12.000 We'll, you know, work through this rather than being like, oh, I don't have my hunger in full mosques right now. 00:15:12.000 --> 00:15:39.000 Love, love, love that you guys are on fire today. I am absolutely loving it. I love talking through all of these things with you because we have different wins and working on every single week and sometimes it's just nice to get a little bit of insight into those because what one person is working on this week, you might realize you're gonna work on next week, right? 00:15:39.000 --> 00:15:46.000 So the more that you can be on here, share, chat through these things, get some tips for different wins and working on. 00:15:46.000 --> 00:15:52.000 The better that you're gonna set yourself up in the future for when slash if this happens to you. 00:15:52.000 --> 00:16:02.000 So. Absolutely love it you guys. Okay, so before we get into our Q&A portion here, you guys submitted some really great questions as usual. 00:16:02.000 --> 00:16:12.000 I wanted to chat just about a topic that I've seen recently in the Facebook group as well as I feel it's just naturally coming up with the summer months. 00:16:12.000 --> 00:16:29.000 So that is how to eat mindfully, intuitively in a social setting. So it's kind of okay we're supposed to eat without distractions we're supposed to eat mindfully but what am I supposed to do if we are in you know having a conversation as we're eating a meal. 00:16:29.000 --> 00:16:35.000 It can feel difficult and I want to make sure that no one feels like, oh, II can't talk to you. 00:16:35.000 --> 00:16:36.000 I can't have this conversation. I have to focus on my meal. I have to eat mindfully. 00:16:36.000 --> 00:16:49.000 I want you to enjoy the social situation. So I'm going to just give a couple tips. Actually had this happen to me on Sunday. 00:16:49.000 --> 00:16:57.000 We went out to lunch with my parents and With that, we were, you know, having conversations. We were at a new restaurant. 00:16:57.000 --> 00:16:59.000 The food was delicious and I was still able to eat mindfully. Yes, it did look different. 00:16:59.000 --> 00:17:09.000 Then when I typically eat mindfully at home, but you're still able to honor the hunger and fullness even if you are in a conversation even if you have distractions around you. 00:17:09.000 --> 00:17:24.000 And especially even when the food feels new, it feels exciting. You can absolutely still honor your hunger and fullness cues. 00:17:24.000 --> 00:17:37.000 So a couple things that really helped me was really allowing yourself I think number one to take breaks during the meal and just check in with I would really recommend just checking in with one thing. 00:17:37.000 --> 00:17:47.000 Okay, so figuring out what piece of mindful eating tends to work best for you and that you really kind of pick up on. 00:17:47.000 --> 00:17:55.000 One of my I feel like this is the easiest one is the taste of a meal. So for me, we it was we went to a barbecue place. 00:17:55.000 --> 00:18:07.000 It was a I was eating some pulled pork. It was absolutely delicious, but as we were having the conversation, I just kind of checked in, you know, as someone was talking, I wasn't talking, I was kind of just listening. 00:18:07.000 --> 00:18:14.000 I just gonna ask myself, how is this tasting? Is it still tasting as delicious? And when I tuned in, I was like, oh my gosh. 00:18:14.000 --> 00:18:24.000 It took me to intentionally notice the taste to see if I liked the taste. That was a signal to me that I was kinda just eating on autopilot, right? 00:18:24.000 --> 00:18:31.000 So I was able to say, oh wow, you know what? It doesn't really taste as great as it did in the beginning. 00:18:31.000 --> 00:18:38.000 Maybe I'm satisfied, right? So that's first tip number one. And the second tip number 2 is I honestly wasn't sure if I was satisfied. 00:18:38.000 --> 00:18:44.000 I was like, it's it. I mean, it's not bad, right? It's not as delicious, but it's definitely not bad. 00:18:44.000 --> 00:18:51.000 So I just took a break. I put my fork down. I was like, you know what? 00:18:51.000 --> 00:18:58.000 I can. You Come back to this. There was a little bit of a, you might be like, well, what if it's all gone? 00:18:58.000 --> 00:19:06.000 What if someone else? Because we were, we did a whole like sharing situation. And in those instances, we want to fight the FOMO, the fear of missing out as much as we can. 00:19:06.000 --> 00:19:24.000 So saying things like, you know what, if all of this goes away, someone else eats it all, I can either go order more, I can have more food at home, I can come back, I can recreate a meal, maybe it was just the barbecue flavor and you can make barbecue chicken next week trying to reduce that FOMO as much as possible is going to be super, super important. 00:19:24.000 --> 00:19:33.000 So being able to do that and just saying, you know what, I can come back and I eventually did after sitting for a little bit. 00:19:33.000 --> 00:19:40.000 I was like, you know what? I didn't actually want more pork. I wanted more of the coleslaw. 00:19:40.000 --> 00:19:54.000 I really liked the coal saw, but just slowing down and giving yourself a little bit of a break throughout the meal because so often when we are in social situations we tend to just kind of not pay attention to our meals. 00:19:54.000 --> 00:20:01.000 So just giving yourself a break to kind of tune in can be super, super helpful and preventing that FOMO is also really helpful. 00:20:01.000 --> 00:20:13.000 No, the last thing I want to talk about with this is how, what do you do if you have a social situation and it's kind of outside of your typical hunger and fullness cues. 00:20:13.000 --> 00:20:22.000 The more that you do this work, you're gonna start to notice kind of like a cadence of your hunger in fullness cues and you're likely gonna notice a pattern of them throughout the day. 00:20:22.000 --> 00:20:43.000 So I typically know when I get about get hungry for lunch, right? Some days I will get hungry way earlier and some days I might not get hungry until later, but there's typically like an average in there and in this specific instance we were going to lunch before I would typically eat lunch on an average day. 00:20:43.000 --> 00:20:51.000 So what do you do in that situation? I didn't obviously skip my morning meal. It was going to be lunch. 00:20:51.000 --> 00:20:54.000 I knew I wanted to. The goal for me and typically is to arrive at a comfortable hunger and fullness level. 00:20:54.000 --> 00:21:12.000 So for that, sometimes that does mean adjusting things earlier in the day. If it is, we're going, you know, to lunch earlier, maybe your breakfast doesn't have to keep you as full as long as it usually did. 00:21:12.000 --> 00:21:19.000 Maybe you don't want it to keep you as full as it usually does because you want to show up and be hungry, right? 00:21:19.000 --> 00:21:30.000 Or the opposite could be true is that maybe you're going to lunch later, maybe you add a little bit more to your breakfast or you have a snack before you go so you're not ravenous. 00:21:30.000 --> 00:21:38.000 We do our best. To gauge a good, you know, a comfortable hunger level as we go in. 00:21:38.000 --> 00:21:39.000 Now, sometimes we might be like, I'm not actually hungry, and that's also okay. 00:21:39.000 --> 00:22:02.000 You don't have to feel pressured to eat things. You can still eat even if you're not hungry, we want to pay attention to what would feel good in the moment you absolutely have permission to enjoy but sometimes just keeping an eye on again okay you know what I know I know I'm going into this and not necessarily feeling super hungry. 00:22:02.000 --> 00:22:11.000 So I can still enjoy this. I can have the experience, but you can also say maybe I'll come back another time, I'll take inspiration from this. 00:22:11.000 --> 00:22:18.000 And then kind of what we were talking about in the chat, this idea of the sadness of saying enough, it kind of sucks, right? 00:22:18.000 --> 00:22:20.000 It kind of sucks that we don't feel super hungry if that were to happen, but you know it's also a sucky situation. 00:22:20.000 --> 00:22:28.000 Is sitting there with a tummy ache when you're trying to enjoy the time with your family members, friends, whoever you're with. 00:22:28.000 --> 00:22:47.000 So it's kind of which one sucks less, which suckiness is more fleeting and typically the more fleeting one is going to be leaving the food on the plate, staying at a comfortable fullness level, and enjoying the memories, okay? 00:22:47.000 --> 00:22:51.000 I always say it's kind of like when you finish a good book, it's kind of sad that it's over. 00:22:51.000 --> 00:22:52.000 Right? But we get excited because there's more books to read. We can apply that same mentality to food. 00:22:52.000 --> 00:23:06.000 So I hope that was helpful you guys. I know summer months are filled with a lot of different social outing, so I just wanted to share some tips on that. 00:23:06.000 --> 00:23:18.000 I've also been seeing a lot in the Facebook group as well as a lot of wins around it I will say people going on vacation people going just enjoying time with others and having the food, not feeling stressed and being able to eat mindfully while they are there. 00:23:18.000 --> 00:23:27.000 So you guys are absolute rock stars. Okay, we're gonna go ahead now and get into our questions. 00:23:27.000 --> 00:23:39.000 I'm gonna go ahead and pull them up To do. 00:23:39.000 --> 00:23:47.000 Alright, I'm gonna move over to the side here. So the first question that we have says, I'll read the whole thing. 00:23:47.000 --> 00:23:55.000 Can you talk more about people's experiences with set point weight? Like how long might it take to find my set point weight? 00:23:55.000 --> 00:23:57.000 Like how long might it take to find my set point weight, like how long might it take to find my set point weight? 00:23:57.000 --> 00:24:04.000 Also, how much does nutrition play a part in reaching it? Does eating lots of colors play a huge part in reaching this weight? 00:24:04.000 --> 00:24:15.000 So With this, the idea of your set point weight essentially, this is the quote-unquote goal of intuitive eating is to find the weight that feels best to you, the weight that your body wants to be. 00:24:15.000 --> 00:24:25.000 And it's essentially called your set point weight. How do we find this weight? We go over a lot of this in stage one, video 2, if you are a new member, so we'll cover all of that there. 00:24:25.000 --> 00:24:38.000 But with this, how do we find this magical weight that our body wants to be? We take the focus off of weight and onto how we feel. 00:24:38.000 --> 00:24:45.000 Now, when we find our set point weight, first of all, this question says how long might it take? 00:24:45.000 --> 00:24:57.000 It's going to be different for every single person, but the typical timeline for a society member when you do the steps that we take is about a year to feel like I'm an intuitive eater. 00:24:57.000 --> 00:25:15.000 I've got this like this feels like second nature now. So I would say typically society members will say like about the 6 month to a year mark is when they start to feel like things okay I'm feeling good and yes nutrition does play a role in that. 00:25:15.000 --> 00:25:26.000 You find your SET point weight when you have become an intuitive eater. So if you are still in the process of this, you may not be at your set point weight, your body is figuring things out. 00:25:26.000 --> 00:25:40.000 It is when all of those puzzle pieces come together, the nutrition side of things, the hunger and fullness side of things, the movement side of things, the more intricate nutrition side of things as well as our self-care, our stress levels, all of those things are sleep. 00:25:40.000 --> 00:25:51.000 They're so, it's a very, very holistic, way of viewing it. 00:25:51.000 --> 00:25:58.000 So yes, nutrition plays a part in it. This person, I believe they said they were, 00:25:58.000 --> 00:26:20.000 Not too far into. This society they are starting fresh with stage one. So I would recommend like I said I would say typically when you get to stage 5 you feel like I feel good with all of the stages I would say typically when you get to stage 5 you feel like I feel good with all of the stages I'm really implementing all of the stages. You feel like I feel good with all of the stages. I'm really implementing all of this. 00:26:20.000 --> 00:26:23.000 That would typically be about when you find your set. I'm really implementing all of this. That would typically be about when you find your appointment. 00:26:23.000 --> 00:26:24.000 The biggest question to ask. Is how am I feeling? That is the best way to know, am I approaching my set point way? 00:26:24.000 --> 00:26:37.000 If you're starting to feel better, you're starting to feel like, okay, I feel like I'm honoring my hunger and homeless cues. 00:26:37.000 --> 00:26:42.000 I'm feeling my body in a way that feels good. I'm moving my body in a way that feels good. 00:26:42.000 --> 00:26:50.000 Those are all signs that you are working towards or achieving your set point weight. And just a reminder that set point weight is a range. 00:26:50.000 --> 00:26:53.000 It's typically a range of like 10 to 20 pounds as well as our set point weights can change throughout our lives. 00:26:53.000 --> 00:27:02.000 So as we age, they might change. If we have children, they might change. But that's just kind of an overview of the set point. 00:27:02.000 --> 00:27:13.000 Wait, again, we go over this in way more detail in stage one video 2. We talk all about the signs behind weight. 00:27:13.000 --> 00:27:29.000 Okay, this question says I'm struggling with the guilt aspect. It's not about what I eat, but it's about how much I eat, any recommendations to help with feeling less guilty when I finish a big bag of chips in 2 days. 00:27:29.000 --> 00:27:43.000 So yes, we go over something that I call rewiring your brain and stage one video 3 essentially guilt comes from outside influences, right? 00:27:43.000 --> 00:27:48.000 We are told to feel guilty if you eat an entire bag of chips, right? We are society tells us that's bad, we shouldn't do that. 00:27:48.000 --> 00:27:58.000 So the first thing to do and we go over this like I said in way more detail stage one video 3 is to understand that idea that this is bad or wrong isn't coming from you. 00:27:58.000 --> 00:28:11.000 And we want to kind of check that thought and say, okay, A, where's that coming from? 00:28:11.000 --> 00:28:25.000 Is it true and what is something that actually is true that will help me in the situation? So what I, what an example of that could be would be, okay, no, that's, you know, dye culture told me that I shouldn't do this, that that's bad. 00:28:25.000 --> 00:28:31.000 What would help me? What is true? Did I enjoy those chips? Did I feel like I honored my hunger and fullness? 00:28:31.000 --> 00:28:42.000 If the answer is yes, okay. And you say, I trust my body, right? If the answer is no, maybe you're saying I ate the chips and I ate way past fullness and it didn't feel good. 00:28:42.000 --> 00:28:50.000 Maybe that's a chance for us to say, okay, you know what, this is a learning experience. 00:28:50.000 --> 00:29:07.000 Eating that many chips didn't feel good to me, right? Maybe it gave me a tummy ache, whatever it is, but One thing that I believe we talk about in I want to say stage 2 is the idea of getting out of our heads and coming into our bodies. 00:29:07.000 --> 00:29:16.000 So often we're filling our self-talk with these shoulds or shouldn't or these stipulations and we're not asking us how do I actually feel? 00:29:16.000 --> 00:29:17.000 How do I actually feel about this? How does my body feel? How did my body respond to that? 00:29:17.000 --> 00:29:32.000 And I think when you can also bring things back to the physical sense, you kind of create a way for your thoughts to kind of stop swirling around and it can really reduce that anxiety. 00:29:32.000 --> 00:30:01.000 So. Like I said, it's gonna be a lot of self talk to unlearn those voices of the food police that's in our heads and telling us all of these things and I would recommend like I said listening I would re listening to stage one video 3 we put like I said it's called rewiring your brain it's gonna go over the concept of essentially like cognitive behavioral therapy, quite literally creating new neural 00:30:01.000 --> 00:30:03.000 pathways in your brain. And that's how we get through. We do have also a lot of examples. 00:30:03.000 --> 00:30:14.000 In stage one video 3 as well as the workbook for that so you can take a peek there and work on that more. 00:30:14.000 --> 00:30:22.000 But very, very common question. It is not gonna go away overnight, but it is something that we're going to slowly chip away at. 00:30:22.000 --> 00:30:31.000 I always explain it as pretend you are in the woods. Okay, there's a specific path that you've always been taking. 00:30:31.000 --> 00:30:40.000 I remember my sister and me when we were young, we would go up north during the summers and there was this path who would always walk our dog. 00:30:40.000 --> 00:30:59.000 And so we would walk the dog and it was we walked it like every day the path was clear right there was there was no twigs it was just a nice dirt path to clearly tell where it was leading one day we decided we wanted to create a new path okay so we you know had to move all the twigs aside and we tried to go back the twigs aside and we tried to go back the next day and 00:30:59.000 --> 00:31:04.000 we're like, I have no idea where this path is. And we tried to go back the next day and we're like, I have no idea where this path is. 00:31:04.000 --> 00:31:10.000 So then we started, I have no idea where this path is. So then we started to kind of leave markers and we started to kind of, okay, we know this is where we need to go and eventually that path you can see it. 00:31:10.000 --> 00:31:17.000 You could, it started to form. It started to become effortless for us to take that new path at the same time. 00:31:17.000 --> 00:31:29.000 Twigs and all the stuff we weren't walking the old path so that path was kind of getting covered up the same thing happens with our thoughts the same thing happens with the neural pathways in our brain. 00:31:29.000 --> 00:31:35.000 The more that we direct them to a new direction of saying, I don't need to feel guilty for this. 00:31:35.000 --> 00:31:46.000 It's gonna maybe not catch on right away, but the more that you do it, the repetition, the more that your brain is going to say, okay, that's what she wants me to think. Okay, cool. 00:31:46.000 --> 00:31:49.000 I'm gonna start thinking that now automatically. And it's gonna kind of leave those old thought patterns kind of in the dust. 00:31:49.000 --> 00:32:01.000 So I hope that helps them big, big analogy Gale, so I hope that helps give you give you a little bit of direction on the guilt. 00:32:01.000 --> 00:32:12.000 Alright, next question says, how often should I be doing some form of the society work so that I can really make progress once a week, twice a week. So that I can really make progress once a week, twice a week. 00:32:12.000 --> 00:32:16.000 Let me switch the questions here. 00:32:16.000 --> 00:32:28.000 Okay, once a week, twice a week, more often. I'm often really busy and feel as though I can't seem to make enough time to continue on with the stages, journal, listen to the podcast, watch your YouTube, etc. 00:32:28.000 --> 00:32:32.000 Okay, so the question, how often should I do some form of society work? I would say 1 HA week, you guys. 00:32:32.000 --> 00:32:46.000 So many people, especially if we have been perfectionists or we wanted to be really good with the diet we tried to over achieve, right? 00:32:46.000 --> 00:32:52.000 I don't want you to do that here because trying to over achieve is going to lead to overwhelm. 00:32:52.000 --> 00:33:05.000 Okay, so I recommend 1 HA week that means just listening to I would recommend we have a workbook for you, a time management planner in the start here videos. 00:33:05.000 --> 00:33:12.000 Go back to those videos. It's linked in the to-do list and I'll walk you through how to find this golden hour where you know when you are going to work on the society materials each and every week. 00:33:12.000 --> 00:33:25.000 So I that would be my first recommendation is to go back to that resource. And be able to just fill that out, find your golden hour. 00:33:25.000 --> 00:33:32.000 It does not have to be 1 h throughout the week. You can listen to 5 min of one of the stages. 00:33:32.000 --> 00:33:37.000 And get a ton of information, right? So that would be my recommendation is how much are you trying to fit in? 00:33:37.000 --> 00:34:03.000 Because also, if we say, okay, I have to work, you know, 3 h this week on the materials, if we make it to feel like too high of a barrier we're just not gonna do it right or something we perceive to be difficult we're just not gonna do it and I know that about myself with some of my work tasks that I built it up in my head and when I actually go to do it I'm like that really 00:34:03.000 --> 00:34:23.000 wasn't that bad right so that would be my recommendation is that ask yourself this week I wouldn't even have you doing maybe an hour to start I'd say when can you just list to it for 5 min okay that's it maybe it is when you're walking the dog maybe it is when you're cooking dinner you just listen to something and also get rid of the perfectionistic idea that we can't be 00:34:23.000 --> 00:34:28.000 multitasking. You guys know I'm I'm I created this so you can multitask. 00:34:28.000 --> 00:34:40.000 I am a big multitasker myself. So that would be American recommendation also to think about what barriers or what expectations do you have on what that should look like? 00:34:40.000 --> 00:34:44.000 And the last thing I will say here, we go over this in the time management planner, but is to always prioritize the listening to the stage videos over anything else. 00:34:44.000 --> 00:34:56.000 Those are gonna give you the most direction. So I would prioritize that over honestly the group coaching calls. 00:34:56.000 --> 00:35:10.000 I would prioritize that over any social media of mine. Definitely the were the stages are gonna give you the most direction, the most comprehensive everything that you need. 00:35:10.000 --> 00:35:18.000 So definitely just prioritize that. Even if that's all you do, you are gonna gain so much information. 00:35:18.000 --> 00:35:27.000 So. Hope that helps. Like I said, take a peek at the. Time management planner in the start here videos is gonna be super helpful for you. 00:35:27.000 --> 00:35:33.000 Okay, how do I not treat this like a diet very very good question and I really think that the key to this is working slowly. 00:35:33.000 --> 00:35:41.000 So it kind of piggybacks off of the last question. A lot of times when we jump in, I know everyone is excited, but they get started. 00:35:41.000 --> 00:35:53.000 We're like, yes, this is it. I'm so excited to have some guidance. I'm excited to have some direction, but I want you to prevent doing too many things too quickly. 00:35:53.000 --> 00:36:10.000 And the society is set up to ease you into this to prevent it from feeling like a diet because when we're on diet we all shouldn't change all these things at once, right? 00:36:10.000 --> 00:36:20.000 We do all these things. We start the plan and that might feel sometimes it can feel like an adrenaline rush we feel excited about it but what happens is we then get overwhelmed and we feel like, oh my gosh, I'm doing all of these different things. 00:36:20.000 --> 00:36:31.000 So that's why I highly, highly recommend the best thing you can do to make it not feel like a diet is to not change too many things at once to really take the time to listen to the videos, gather the information. 00:36:31.000 --> 00:36:47.000 Because a lot of times too, the reason why it feels like a diet is because we have these preconceived ideas of what we do when we start some sort of new eating guidance plan, whatever you want to call it. 00:36:47.000 --> 00:36:59.000 And we might have these looming ideas in our head and getting through just picking away at the videos is going to make you feel so comforted in that. 00:36:59.000 --> 00:37:16.000 And I would also say that They're quite literally is no right or wrong. And I would also say this might be able to help to ease some of it is I want you to expect to make quote-unquote mistakes. 00:37:16.000 --> 00:37:32.000 I want you to look forward to making those quote unquote mistakes. So when you can come into this saying, I'm gonna be imperfect and that is awesome, that can just, I mean that is totally different from how we were on diets, right? 00:37:32.000 --> 00:37:44.000 And I say that because that is sometimes where we get the most learning. That is where we learn the most and we gain the most knowledge is when things don't go as we expect. 00:37:44.000 --> 00:37:54.000 We learn, right? And the next thing that I would say here is to just always remember to focus on how you're feeling, not what you think you should be doing. 00:37:54.000 --> 00:38:02.000 Always come back to the physical and say, how am I feeling with this? I get to make this choice and everything truly is a choice. 00:38:02.000 --> 00:38:08.000 You have the choice if you want to go to the store, buy 12 cakes and eat them all. 00:38:08.000 --> 00:38:15.000 You have permission to do that. The question is, do you want to do that? Right? You are in charge here. 00:38:15.000 --> 00:38:27.000 There is no right or wrong. You get to make every single decision that you make. So just a couple of tips there, but I find that those are the most helpful. 00:38:27.000 --> 00:38:31.000 Okay, guys, we have 2 more questions to get through today. This question says how should I be thinking about food in the beginning? 00:38:31.000 --> 00:38:56.000 This question says, let me see here. I really don't know how to eat. From working with intuitive eating for many years, I've gained knowledge but I don't know if I should try to not think about what I've learned as I'm incorporating more fruits and vegetables into my diet, eating micronutrients, etc. 00:38:56.000 --> 00:39:08.000 I crave chocolate very often but it's also a binge food. I know that I shouldn't be loading up my pantry in the beginning with foods that I'd been John, but how do I keep a happy medium of not depriving and restricting myself. 00:39:08.000 --> 00:39:18.000 I don't know how to still incorporate the binge foods, mostly chocolate without feeling deprived. 00:39:18.000 --> 00:39:27.000 Should I be thinking about food in the beginning? I know that I have full permission to eat whatever I want, how does this apply to stage one? 00:39:27.000 --> 00:39:42.000 So this person is on stage one and to be completely honest with you guys I wouldn't recommend changing anything with the way that you are eating in stage one with the exception of getting rid of the diet tools that we talk about. 00:39:42.000 --> 00:39:51.000 I will guide you step by step of what to do throughout, but this goes back to the previous thing of saying the society is set up to prevent overwhelm. 00:39:51.000 --> 00:40:02.000 So honestly, you are going to gain so much knowledge throughout this. I wouldn't recommend necessarily changing anything until you get to the next stages. 00:40:02.000 --> 00:40:12.000 Stage 3 is where we talk about this and I only recommend spending about one or 2 weeks in stage one in 2, so you're going to get there pretty quickly. 00:40:12.000 --> 00:40:27.000 With that, like I said, it doesn't mean that you have to, you know, not buy the things anymore, you absolutely can, but I really wouldn't recommend honestly changing anything with what you're doing. 00:40:27.000 --> 00:40:32.000 And again, that seems kind of strange, right? Like when we're doing. And again, that seems kind of strange, right? 00:40:32.000 --> 00:40:34.000 Like when we're on a diet, we typically change, right? Like when we're on a diet, we typically change all these things right away. 00:40:34.000 --> 00:40:47.000 I want you to go through stage one in stage 2 and get the knowledge. I want you to go through stage one in stage 2 and get the knowledge because that knowledge is going to be able to help you navigate when we do make those changes in the foods that we are eating. 00:40:47.000 --> 00:40:55.000 That is one of the biggest issues with diets is that they give you no education upfront. We hop right in. 00:40:55.000 --> 00:41:25.000 We might feel great for a day, but the reason why it comes, previously worked on intuitive eating and they're coming to the society for more guidance. 00:41:28.000 --> 00:41:35.000 I would, you know, you can continue to do all of the things. You can continue to use all of that knowledge. 00:41:35.000 --> 00:41:36.000 And as you go throughout the society, we're just gonna hone in on one piece at a time. 00:41:36.000 --> 00:41:42.000 It doesn't mean you need to throw everything else out the window. We're just going to zoom in on one piece of it. 00:41:42.000 --> 00:41:54.000 Together and really put most of our attention there doesn't mean everything else needs to go out the window. 00:41:54.000 --> 00:42:14.000 Very good question. Alright guys, last one here is how do I stop the want slash need to lose weight should I weigh myself very very good question so we talk about this I would say if you have not gone through stage one video 2, I would highly recommend that because I talk all about the science behind our weight and I think that when we can understand that that really helps with this. 00:42:14.000 --> 00:42:40.000 You'll understand that weight is not tied to our health because I see that it says I need to lose weight and my question here would be is that related to health if you if that's if you're like yes I need to lose a for my health go to the resource library and type in lose weight for health and we have a resource article specifically on that. 00:42:40.000 --> 00:42:51.000 It's going to help you so much. But the reality is this is not going to go away overnight in what I would have you focus on is A, going through the society materials stage one and stage 2 are really really gonna help you get the tools that you need to work through this. 00:42:51.000 --> 00:43:06.000 But with that I would focus not on necessarily the thoughts in your mind, but what you act on, what you do, there's a totally different, it's totally different to feel like I want to lose weight. 00:43:06.000 --> 00:43:13.000 I'm feeling pulled to lose weight and I am actively doing things that I think will make me lose weight. 00:43:13.000 --> 00:43:30.000 The reality is this desire to lose weight has been taught to us since we were quite literally children. It's unfortunately not going to go away overnight, but what we can change is the actions that we take. 00:43:30.000 --> 00:43:36.000 We can say I'm not going to restrict myself. I'm going to honor my body and what it needs. 00:43:36.000 --> 00:43:38.000 And just like we talked about rewiring our brain, the same thing kind of happens here too. So we want to focus on what feels good to me. 00:43:38.000 --> 00:43:53.000 What do I want? And suing that from again, what feels good, not from a what do I think my body should look like standpoint? 00:43:53.000 --> 00:43:58.000 And for the question, should I weigh myself, I recommend no one of the things I have you do in stage one is to get rid of scales. 00:43:58.000 --> 00:44:09.000 Because the scale, it's going to change every day. It does not determine our health, our worth, or anything. 00:44:09.000 --> 00:44:15.000 It does not determine our health, our worth, or anything. So instead of doesn't mean we don't think about our bodies, right? 00:44:15.000 --> 00:44:28.000 We think about how do they feel? What feels good? The amounts of foods that we eat, the types of foods that we're eating, those are the things that are going to help us get to our set point weight the weight that our body wants to be. 00:44:28.000 --> 00:44:34.000 Okay, very, very good question. Whoo! Alright guys, that was today's group coaching call. 00:44:34.000 --> 00:44:52.000 Thank you everyone who submitted a question. The questions will be reopened for next week. So if you have any questions that you want us to answer myself in Nicole do these group coaching sessions on any of these calls you can absolutely submit them and I hope that this was helpful for you. 00:44:52.000 --> 00:44:58.000 If you were a new member, I hope that this kind of got you excited. I hope that you feel like you are in the right place. 00:44:58.000 --> 00:45:06.000 I have to say this is the most supportive community around and you are absolutely going to love it. Everyone is just so welcoming and supportive and there is quite literally no dumb questions. 00:45:06.000 --> 00:45:32.000 So I never want anyone to feel scared or embarrassed to ask quite literally anything under the sun and be sure to also like I said if you are a new member I know it can feel scary coming into a new community, but posting the Facebook group, we, I always see people saying, like, I'm not really one to post in Facebook groups, but this seems like a really welcoming community, so I'm gonna go for 00:45:32.000 --> 00:45:40.000 it. It is true, you guys, it is the best community. So don't be shy, introduce yourself, ask questions, we are all here to help you. 00:45:40.000 --> 00:45:43.000 So I hope this is helpful for you guys and we will see you in the Facebook group. We will see you back here next week for another coaching session. 00:45:43.000 --> 00:45:51.000 I hope you guys have