170. Group Coaching October 11th

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 11:33 - Thoughts on taking medication that can alter hunger cues 20:09 - I don’t think you can be healthy when you’re overweight or underweight but something in between.I don’t think like that just about weight but also eating and exercising I feel like I shouldn’t over do or under do exercise. Or for example not eating fruit and vegetables 24/7 or eating processed food 24/7 . Moderation is what we should consider. 26:27 - I've been having some trouble finding my fullness and satiety cues. 32:44 - Is it possible for a person's weight to stay the same for many months before the body finally decides it's okay to release weight? 00:00:11.000 --> 00:00:19.000 Okay, perfect. So again, welcome everyone. And oh Stephanie's new, of course. 00:00:19.000 --> 00:00:27.000 I'm so happy you're here. I love to see all the new people jump in. Okay, let's get ready. 00:00:27.000 --> 00:00:32.000 So since we do have a new people here, I'm going to go through a few. 00:00:32.000 --> 00:00:37.000 Of the, what do you call it, like. Just the background of what we're gonna be doing today, the overall view. 00:00:37.000 --> 00:00:52.000 So we're going to start by doing our wins and working on. This is something we do every week to kind of keep ourselves in a state of, you know, being grateful for where we've been and being present and being. 00:00:52.000 --> 00:01:03.000 10 just working your head like knowing what we're gonna do for the week ahead. So preparing ourselves really So first, we're gonna put in a chat some wins that we had over the last week. 00:01:03.000 --> 00:01:25.000 So this is something that we are. We're proud of ourselves for something that we were working on either you achieved it or you're still working on achieving it something that you did really well with and I would just love to hear it I would love to hear all the things that went well the last week. I would love to hear all the things that went well the last week. 00:01:25.000 --> 00:01:29.000 And it doesn't have to hear all the things that went well the last week. And it doesn't have to be a big thing. 00:01:29.000 --> 00:01:32.000 Doesn't have to be a huge revelation or a big light bulb moment. It can be that you join the society. 00:01:32.000 --> 00:01:45.000 It can mean that. You know maybe you started journaling something something amazing like that or even just the teeny tiniest things like you learned a new way to try a new food because of our food challenge or new meal challenge. 00:01:45.000 --> 00:02:08.000 Anything like that is a win and when we can see. Wins in the small things. That's when we can really start like seeing our journey for what it really is and for how amazing it really is, which is so cool because I have personally at least found that the more I focus on what I've done right and the things that you know all my wins. 00:02:08.000 --> 00:02:12.000 The happier I feel generally and the more confident I feel on my journey moving forward even if there are things that you know I want to tweak a little bit. 00:02:12.000 --> 00:02:28.000 So I would love to hear all your wins. In the chat. And then after we go through our wins, we're going to be throwing in our working guns. 00:02:28.000 --> 00:02:29.000 And our working ons are what we're going to be well working on for the next week. 00:02:29.000 --> 00:02:43.000 So something you just want to tweak for the week ahead. Or maybe something new. You wanna try something completely. 00:02:43.000 --> 00:02:54.000 New to you, it's something that you think that could really help you along. Intuitive eating journey and again it doesn't have to be huge it can be any small tiny thing that you just want to. 00:02:54.000 --> 00:03:05.000 Start incorporating into Excuse me into your day so anything absolutely anything like that is worth noting as well as for your wins. 00:03:05.000 --> 00:03:16.000 The same with your working on. So anything that you want to make a goal for yourself or you want to improve upon, go right ahead and throw it in the chat and let us know. 00:03:16.000 --> 00:03:25.000 Awesome. So Stephanie is when. Excuse me, Stephanie has been thinking about joining this group for a while and now I finally did. 00:03:25.000 --> 00:03:41.000 Awesome, Stephanie. That is actually a huge win. A lot of times we can be like our own biggest barrier to You know, our transitions and into, you know, creating a better life for ourselves. 00:03:41.000 --> 00:03:52.000 So that's amazing just kind of taking a step out of your own way. To make a happier and healthier life for yourself that's Very inspirational, Stephanie. 00:03:52.000 --> 00:04:03.000 I love it. Jennifer made it onto the call this week. Huge one. It's not always easy to carve out time for yourself when there is so much going on in life. 00:04:03.000 --> 00:04:05.000 So I'm so happy to carve out time for yourself when there is so much going on in life. 00:04:05.000 --> 00:04:17.000 So I'm so happy you made a Jennifer. I was happy to see you. Stacy's win, I acknowledged a mini binge, made chocolate cover pretzel rods with the kids and found myself going back for more. 00:04:17.000 --> 00:04:25.000 I realized after a couple that I was going after them because I was trying to get them before the kids to power them valid. 00:04:25.000 --> 00:04:29.000 I was also frustrated so I was looking for something crunchy. I acknowledged it and moved on after realizing they weren't really good. 00:04:29.000 --> 00:04:55.000 Be on the experience. That's huge. They see. Seriously, that is something you should be patting yourself on the back for because Taking yourself out of like that moment of, you know, just wanting to continue reaching for more and more isn't easy and for you to be able to acknowledge the reason why you continue reaching for more and what the best steps are for you moving forward. 00:04:55.000 --> 00:05:00.000 That's an amazing moment. That's That's really, really impressive. That's really impressive. 00:05:00.000 --> 00:05:08.000 I hope you're proud of yourself for that. Amazing. Oh, okay. I mean, working ons that we're going through in the next week. 00:05:08.000 --> 00:05:15.000 What are we going to be working on? For me, I think I'm going to be working on. 00:05:15.000 --> 00:05:28.000 I'm going to be getting back into some more. Do I thought movement? I've been a little under the weather for the past week or so, so I really have just been resting, taking things easy. 00:05:28.000 --> 00:05:32.000 And I'm starting to feel it, you know, my body is a little, a little achy. It's a little tight this week. 00:05:32.000 --> 00:05:42.000 So I'm excited to kind of get back into things and start feeling like my you know, my Lucy Goosey self feeling, energized and feeling good, hopefully next week. 00:05:42.000 --> 00:05:49.000 So. That's what I'm looking forward to. In the next week and Stacey is working on. 00:05:49.000 --> 00:05:54.000 Oh, let me let Erica in. Awesome. Okay. Stacy is. 00:05:54.000 --> 00:06:01.000 Working on movement too. I want to gain strength, but I got barn out on some of the typical movements. 00:06:01.000 --> 00:06:05.000 That is, that's so valid and I can absolutely relate to this. I think that strength training is so amazing for us. 00:06:05.000 --> 00:06:20.000 It's amazing for our bones, our joints, and just really overall health is so good for us, but when we Like when we're on diet and we're just focusing on like. 00:06:20.000 --> 00:06:32.000 Changing ouresthetic it can be so draining to just keep doing the same like movements over and over again and to constantly be having the same thoughts while you're doing the movements. 00:06:32.000 --> 00:06:38.000 So switching things up can be really helpful. And I'm really glad that you're making that one of your goals. 00:06:38.000 --> 00:06:51.000 Hmm, excuse me. Stephanie is working on is finding movement I enjoy and working it into my schedule without letting by all or nothing thinking kick in and tell me it has to look a certain way. 00:06:51.000 --> 00:06:59.000 Awesome. That is a really great working on because that's also something that's not super easy working on that mindset piece. 00:06:59.000 --> 00:07:08.000 Can be tough, but you've got it Stephanie. I know you do. You've got all the tools you need and you have us in the Facebook group if you need any support. 00:07:08.000 --> 00:07:13.000 Just trying to switch that mindset from You know, this isn't enough. This is burning up calories. 00:07:13.000 --> 00:07:26.000 It's going to take my body to how am I actually feeling in the moment. How is this movement making me feel now and how am I hoping that's going to make me feel when I'm done. 00:07:26.000 --> 00:07:33.000 So just having those tiny little tweaks in mindset. Can just help us enjoy it. A whole lot more. 00:07:33.000 --> 00:07:38.000 So that is wonderful. Okay. 00:07:38.000 --> 00:07:48.000 Let me grab a quick drink and then we'll get into our little mini chat for the day. 00:07:48.000 --> 00:07:59.000 Okay. So today I wanted to talk about procrastinating. No, if you've never heard this before, it is. 00:07:59.000 --> 00:08:10.000 Procrastinating by eating so I don't know about you all but this is something that I have absolutely done in the past and even sometimes now I catch myself doing it. 00:08:10.000 --> 00:08:19.000 It's when you're really just trying to you're not looking forward to a task so you're just keep putting it off and putting it off. 00:08:19.000 --> 00:08:22.000 So you would just keep putting it off and putting it off. You just keep putting it off and putting it off. 00:08:22.000 --> 00:08:27.000 And eating is something enjoyable, at least it should be. So sometimes reaching for food when we're wanting something else. 00:08:27.000 --> 00:08:35.000 Is just where our mind goes. That's where our reaction first goes to is finding comfort in food. 00:08:35.000 --> 00:08:42.000 Hi, I read something recently an article and it was talking about how Across the nation really gets this. 00:08:42.000 --> 00:08:57.000 It gets us label of being lazy if you're lazy you push things off to the last minute you know if you are constantly like getting things done last minute and that means that you don't care about what you're doing or that you have a lazy mindset. 00:08:57.000 --> 00:09:04.000 And that's absolutely not true. It actually has a whole lot more to do about, you know, how you feel about doing. 00:09:04.000 --> 00:09:12.000 That activity or getting that project done or whatever it might be and how you feel about that coming to an end. 00:09:12.000 --> 00:09:20.000 So in some instances that might be that you don't want the project to end so you're procrastinating doing it so it doesn't end. 00:09:20.000 --> 00:09:24.000 Another situation might be you know your boss is going to be evaluating this product that you're doing in that's really what you're not looking forward to. 00:09:24.000 --> 00:09:40.000 So you're pushing it off and pushing it off. This is very similar to emotional eating where we're trying to, excuse me, try to cover up an emotion or a feeling by using food and we can kind of overcome it in the same way. 00:09:40.000 --> 00:09:54.000 We can, you know, when we recognize it, we can take a minute to think. What is actually going to help me in this moment? 00:09:54.000 --> 00:09:59.000 What is going to make me feel more comfortable and moving forward with this project? How am I going to get in a better mindset for this? 00:09:59.000 --> 00:10:04.000 Maybe that's just jotting down a little bit in your journal, you know how you're feeling. 00:10:04.000 --> 00:10:10.000 Maybe it's reaching out to your boss and just saying, Hey, can you give me a little bit more structure on this? 00:10:10.000 --> 00:10:15.000 Can you give me an idea of a little bit more of what you're looking for? Or maybe it's just like a mood thing. 00:10:15.000 --> 00:10:25.000 Maybe you're just getting a little bit anxious. Maybe you need to like do a few jumping jacks, get a little bit of energy out, you see to lay a candle or you know get a fidget toy or something. 00:10:25.000 --> 00:10:32.000 You something to just kind of change things a little bit or to make you feel just a tiny bit more comfortable or confident in getting. 00:10:32.000 --> 00:10:40.000 The things done and just really giving yourself grace when you're in this situation because it does not mean that you're lazy. 00:10:40.000 --> 00:10:46.000 It doesn't mean that you're doing something wrong and almost everybody gets to a point where they just. 00:10:46.000 --> 00:10:55.000 Procrastinate and a lot of people use food to procrastinate. So giving yourself the grace and kind of trying to just find out where it's all coming from and taking. 00:10:55.000 --> 00:11:01.000 Even just a tiny step in the direction of figuring out how to get to the other side of them. 00:11:01.000 --> 00:11:08.000 So I hope that was helpful. That's something that I have struggled with past and I have found these things to be helpful. 00:11:08.000 --> 00:11:13.000 So. I'm happy to share them with you. 00:11:13.000 --> 00:11:27.000 Okay, let's jump into our question. I'll throw them up here on screen. But. 00:11:27.000 --> 00:11:33.000 Okay, our first question I shortened a little bit, but I'll read the full question. Just so you can get the whole. 00:11:33.000 --> 00:11:49.000 Big idea of what it what it really says. Okay, I just started stage 5 for reference after many years of suffering I was finally diagnosed with PMD and my doctor suggested that I try out a medication that one of its side effects is increased hunger. 00:11:49.000 --> 00:11:54.000 Taking waking out of the equation, I'm very concerned with how this will affect my hunger cues. 00:11:54.000 --> 00:11:59.000 I don't a lot of work to finally be able to get my hunger in fullness cues down for the most part. 00:11:59.000 --> 00:12:08.000 But I feel like this has the potential to throw that all out of whack in off course. So much so that I'm contemplating not taking it and suffering through. 00:12:08.000 --> 00:12:14.000 Unfortunately, all the other medications for this. That I could take also have the potential for increased hunger. 00:12:14.000 --> 00:12:20.000 Any thoughts on how to navigate this would be very much appreciated. This is such a great question. 00:12:20.000 --> 00:12:29.000 I know so many people who take medications that affects their appetite. And this is a very valid fear. 00:12:29.000 --> 00:12:36.000 You, you, you said you're in stage 5. You've worked so hard. You've gotten so far in your journey. 00:12:36.000 --> 00:12:45.000 Just to feel like you take this medication just to like throw it all out the window. So I absolutely do not blame you for, you know, contemplating this. 00:12:45.000 --> 00:12:49.000 That's a very, very valid thing to think about. 00:12:49.000 --> 00:12:53.000 First thing I am really happy to hear that You're not really considering weight in your equation of whether to take it or not. 00:12:53.000 --> 00:13:15.000 The weight piece really isn't a part of this for you and I am so happy for you for that because For a long time, I know even myself, this would have made it a make or break situation that I just would not have taken this when I was in, you know, those disordered eating days. 00:13:15.000 --> 00:13:20.000 So for you to say that it's not. Part of the equation right now. That is, that's huge. 00:13:20.000 --> 00:13:31.000 That's amazing. I hope you can see how big of a deal that is. Secondly, if this is a deeply personal 00:13:31.000 --> 00:13:40.000 Choice. So I hope that even no matter what I say. For the rest of this question. I hope you know that no matter what I say, this is your choice and you should do what you feel is best for you. 00:13:40.000 --> 00:13:52.000 In a situation. Of course I don't know your full the full extent of your medical history. I do know that PMD is It's awful. 00:13:52.000 --> 00:14:01.000 It's terrible. The symptoms of PMDD are very stressful, distressful, and just terrible to go through. 00:14:01.000 --> 00:14:08.000 So I'm so sorry that you have to go through that and that it's even. You know, a question of not being able to take this medication. 00:14:08.000 --> 00:14:16.000 So I just wanna acknowledge that that I know that you're not taking this decision lately. But I will say that. 00:14:16.000 --> 00:14:31.000 When we are given side effects of a medication, they're usually just typical or potential side effects. It doesn't mean that you are absolutely going to being more hungry all the time. 00:14:31.000 --> 00:14:41.000 It's just potential so it could or couldn't happen. There is something called like embodiment when you know you're expecting something to happen it's more likely to happen and I don't want that, I don't want to see that happen in this scenario. 00:14:41.000 --> 00:14:47.000 But I personally think from the information that you've given me, it sounds like you're in stage 5. 00:14:47.000 --> 00:15:14.000 You've Gained all these tools all this knowledge about nutrition about your body about how to balance your meals to feel full satisfied and you know feeling good, you know your body pretty well, you said your hunger and fullness queues are pretty present and you can recognize them pretty well. That's amazing. 00:15:14.000 --> 00:15:20.000 And a lot of people aren't there. Well, they take these medications. So to me, it sounds like you have amazing tools at your fingertips and tools that you already have and you already know and have already been working on. 00:15:20.000 --> 00:15:37.000 You can use to your benefit if this does happen to you. If you do find that your hunger queues are a little bit different or come a little bit more often. 00:15:37.000 --> 00:15:53.000 And with that being said, I think. That you may be expecting to like start this medication and your hunger queues are just totally out of whack for the rest of your life or as long as you're taking this medication. 00:15:53.000 --> 00:16:07.000 And it really may not be like that. it could possibly be for some people. I don't know that, but it could also be that you just might be hungry a little bit more often and you know how to make meals that keep you full or longer. 00:16:07.000 --> 00:16:17.000 You know how to create meals that make you feel good so that you know you aren't feeling like you're overly stuffed or getting way too hungry too quickly. 00:16:17.000 --> 00:16:47.000 You know the tools to to make this a better experience for yourself. So I think that if there is a time for someone to be on a medication that is that may sweat your hunger cues here on there then This might be the time and place for it, actually, because you have all these tools at your disposal and you do know all these amazing ways to make this the most beneficial experience for you. 00:16:47.000 --> 00:16:57.000 So I hope. That's helpful and I really just want to say it again, this is absolutely your choice. 00:16:57.000 --> 00:17:17.000 And even like chatting about this with your doctor. Can be. A good a good experience to depending on your doctor you know they might give you like maybe some statistics on how many people have noticed this or if they feel like this might be a side effect that will definitely affect you or maybe it won't affect you. 00:17:17.000 --> 00:17:36.000 You're just getting some more information about it could be helpful. And lastly, the last thing I want to say is that There are always going to be times in life where we have to kind of recalibrate and re-learn these things about ourselves. 00:17:36.000 --> 00:17:43.000 As we go through like different stages of life and we go through different things in life, we're always gonna have to be. 00:17:43.000 --> 00:17:51.000 Tuning, tuning in more and you know really trying to recognize where a hunger and bonus queues are as we're going through these transitions. 00:17:51.000 --> 00:18:15.000 So it's not only just the medication aspect of it these things can happen anytime throughout life. It can happen, you know, if Give a baby if your kids move out of the house if you get a new job if you start a new workout regimen, all these things are throw things that can change your hormones or things that can affect the way that you feel your hunger and fullness queues. 00:18:15.000 --> 00:18:25.000 So by putting off a medication that may do this to you it might just be You have this isn't just the only time that this could happen to you. 00:18:25.000 --> 00:18:31.000 So. For you to like take this medication and make these tweaks and like learn how to do this. 00:18:31.000 --> 00:18:37.000 It may just be like putting putting off something that could happen anyways in your next stage of life or something like that. 00:18:37.000 --> 00:18:46.000 You know, just I just wanna throw that out there because there are so many things that can affect the way that we recognize and honor our phone in hunger queues. 00:18:46.000 --> 00:19:03.000 That I just want I don't want you to like decide not to take the medication and then You know, you come into these other transitions in life and you're like, oh, well, I was gonna have to like recalibrate how I learned to eat in all these things anyways. 00:19:03.000 --> 00:19:11.000 So just something to think about. It's not because learning your hunger and fullness isn't just like a solidified thing. 00:19:11.000 --> 00:19:15.000 Okay, I learned them. I't just like a solidified thing. Okay, I learned them. I'm good. 00:19:15.000 --> 00:19:24.000 I don't have to do any more our bodies and our lives are constantly changing so that it's constantly going to be things that we should be tuning into and trying to recognize. 00:19:24.000 --> 00:19:32.000 So in situations like this, it might just take a little bit more tuning in and a little bit more like recalibration of what we feel. 00:19:32.000 --> 00:19:39.000 The best time to eat is. So I hope that was helpful. And again, if you absolutely your choice. 00:19:39.000 --> 00:19:45.000 But I hope that give you a little bit of insight and You know, might just be a particular more information. 00:19:45.000 --> 00:19:57.000 Who knows? But I'm so glad you, asked for support on that because I think a lot of people struggle with that a lot of people do find that very scary and that's totally valid. 00:19:57.000 --> 00:20:09.000 Okay. Next up. Okay, so next one. 00:20:09.000 --> 00:20:19.000 Okay, so Well, everyone is talking about health at every size. I was thinking moderation is the best thing to stay healthy. 00:20:19.000 --> 00:20:34.000 So in conclusion, I don't think you can be healthy. When you're overweight or underweight, but something in between, I don't think Like that just about weight, but also eating and exercising. 00:20:34.000 --> 00:20:44.000 I feel like I shouldn't be over. I shouldn't overdo or under do exercise or for example not eating fruit and vegetables 24, over 7 or eating process food, 24 7. 00:20:44.000 --> 00:20:50.000 Moderation is what we should consider. I don't know if my mindset is true or not. 00:20:50.000 --> 00:21:04.000 I was wondering if I'm missing something or any advice and recommendations. Okay, so. First of all, I'm so glad that you felt comfortable enough to Put this question in here and to get this question answered. 00:21:04.000 --> 00:21:15.000 Because I think we all come into the society at different times in different spaces in our journey. So I'm so glad that you wrote this in here so he could cut it through. 00:21:15.000 --> 00:21:27.000 First thing is When you're classifying yourself or someone as quote unquote, overweight or underweight, That's either one. 00:21:27.000 --> 00:21:35.000 Classifying you are yourself by. You're parents or their parents or you're using the BMI chart. 00:21:35.000 --> 00:21:52.000 To to dictate someone's health to tell you what someone's health is. Which has been, it's just an outdated way and it's been proven to not be a an adequate way to measure someone's health. 00:21:52.000 --> 00:21:57.000 So that's just something that I would throw out there and that I want I would want you to consider. 00:21:57.000 --> 00:22:06.000 The BMI chart was made to assess a large population, not just one individual. So taking that into consideration. 00:22:06.000 --> 00:22:16.000 As well as the definition of what haze is. A lot of times health every size Get's misconciled to. 00:22:16.000 --> 00:22:25.000 You can be healthy at every size. And we all know that that's not true. It's not an individual thing. 00:22:25.000 --> 00:22:34.000 It's more of a population thing. There is health at every size. Me, myself, I'm not health, I'm not healthy at every at any size. 00:22:34.000 --> 00:22:39.000 We know that if I'm smaller than where my body wants to be or larger than where my body wants to be I'm not going to feel good. 00:22:39.000 --> 00:22:50.000 My body probably isn't going to be healthy because those behaviors aren't aligning. So in the same instance. 00:22:50.000 --> 00:22:57.000 You know, there is health every size because what is a healthy size for me likely isn't going to be a healthy size for someone else. 00:22:57.000 --> 00:23:04.000 Someone can be They're healthiest. At what someone else may consider to be quote unquote overweight. 00:23:04.000 --> 00:23:11.000 Or someone could be unhealthy at a weight that someone else might consider to be underweight or vice versa. 00:23:11.000 --> 00:23:18.000 So to equate someone's weight to their health just isn't really adequate or it's not. 00:23:18.000 --> 00:23:25.000 Accurate is what I should be saying. You know, there isn't a causation between weight and health. 00:23:25.000 --> 00:23:32.000 There can be correlation, but that doesn't mean that weight causes health. What we do look at is. 00:23:32.000 --> 00:23:39.000 Behaviors, which is kind of what you're talking about here, is doing everything in quote-unquote moderation. 00:23:39.000 --> 00:23:48.000 Which is basically what intuitive eating is, right? It's just each person finding their own individualized quote unquote moderation or balance. 00:23:48.000 --> 00:24:01.000 So one person could be. Eating only Quote unquote whole foods exercising every single day and they could be It a quote. 00:24:01.000 --> 00:24:08.000 Overweight body. Whereas somebody else could be doing the opposite and be in a quote unquote underway body. 00:24:08.000 --> 00:24:16.000 It's just that our bodies, we all have different genetics, we have different predispositions, we have different health histories. 00:24:16.000 --> 00:24:26.000 In environments that define what our weight is and what our health is and Typically, weight is not been proven to cause. 00:24:26.000 --> 00:24:32.000 Health issues or health concerns. It's more of the behaviors that we're doing that also affect weight. 00:24:32.000 --> 00:24:46.000 So. With that being said, we have, I'm not sure if you've gotten here yet, but the stage one video 2 is all about the science behind weight and it really explains all these things in a lot more detail. 00:24:46.000 --> 00:24:54.000 So you know, and explains like our behaviors, our behaviors are what make us healthy. 00:24:54.000 --> 00:25:01.000 Our behaviors are what have like the biggest impact on our health, the base impact on what we can control, I should say. 00:25:01.000 --> 00:25:11.000 There are so many other things like socio-economic factors in your like health access and all these things, health care access and all these things that have a bigger impact on your health. 00:25:11.000 --> 00:25:19.000 But what we can control are our behaviors. So with that being said, that is what you were talking about. 00:25:19.000 --> 00:25:27.000 Eating more nutrient dense foods and movement. But like I said, somebody can be. 00:25:27.000 --> 00:25:35.000 Doing all these things. It might take someone over exercising and under eating in order to be in a quote unquote normal weight. 00:25:35.000 --> 00:25:44.000 So this way of thinking is a little bit. Oh, and nothing if that makes sense. You know, you're thinking like I can either be healthy or not be healthy. 00:25:44.000 --> 00:25:52.000 I can either be overweight or underweight or normally. We're really there's it's more of like a spectrum where we can fall and everybody falls at a different spot on the spectrum. 00:25:52.000 --> 00:26:00.000 We all are healthy at different places on the spectrum and we all feel our best at different places on the spectrum. 00:26:00.000 --> 00:26:04.000 So I hope this helped kind of explain that a little bit more. If you want even more detail, feel free to go back and watch that video. 00:26:04.000 --> 00:26:17.000 Stage one video too. Or even throwing another question into the Facebook group I'd be happy to answer there too. 00:26:17.000 --> 00:26:24.000 I hope to help clear clear some things up, but let's move on. 00:26:24.000 --> 00:26:27.000 Westion. 00:26:27.000 --> 00:26:43.000 Okay. Hmm, hello, I have been having some trouble finding my phone as cues. I feel like sometimes I eat to what I think is satisfaction, but I'm sometimes hungry very shortly after. 00:26:43.000 --> 00:26:57.000 Like around an hour. And often I don't initially feel physically. Physically full, so it's hard to stop, but if I eat past that initial feeling, I never really feel fullness until I'm very, very full. 00:26:57.000 --> 00:27:01.000 When I tune into myself in the middle of eating, I'm often unsure how full I am. 00:27:01.000 --> 00:27:15.000 I think clear science for me are. Excuse me, and tension in my stomach, but I feel like those are more delayed responses and I'm usually overly full before I get to that point. 00:27:15.000 --> 00:27:21.000 I guess I'm just not sure how to feel real satisfaction or is that initial feeling I get any tips? 00:27:21.000 --> 00:27:36.000 Thank you so much. Totally. I totally have some tips. This whole process can take some time and it kind of goes a little itty bitty steps and it sounds like you're very well on your way to. 00:27:36.000 --> 00:27:40.000 Good, getting comfortable with. 00:27:40.000 --> 00:27:47.000 Fullness cues and learning what those feel like. And like you said, you stop in the middle of your meal, which is amazing. 00:27:47.000 --> 00:27:53.000 That's a great habit to start. And you're checking in with yourself, but you're not quite feeling anything. 00:27:53.000 --> 00:28:03.000 So that probably means that you know you're not hungry but you're not quite full. So in this situation, I would need the Try to tune in maybe. 00:28:03.000 --> 00:28:19.000 3 or 4 Byte later and see where your feeling. I think the biggest misconception is when You know, if you say, okay, I'm full, I'm done, that doesn't have to be your last, your permanent choice. 00:28:19.000 --> 00:28:22.000 If you feel like, okay, I'm gonna kind of full, I'm gonna give it a few minutes and I'm gonna wait and see. 00:28:22.000 --> 00:28:33.000 That's really, really smart because you know our body isn't always a. We're not getting full and immediately we feel those fullness cues. 00:28:33.000 --> 00:28:40.000 Sometimes they can take some time, especially as you're learning what these cues are, we don't really know what to look for quite yet. 00:28:40.000 --> 00:28:51.000 So, by giving yourself a little bit of time. To, you know, start feeling these cues and recognizing them in order to honor them, that can be really helpful. 00:28:51.000 --> 00:29:02.000 So like you said it feels like you're either like under eating or overeating where what you want is like somewhere in the middle that feels good, which makes total sense. 00:29:02.000 --> 00:29:17.000 But it's really just about giving yourself the time to feel those cues and learning with those cues might be so some of those cues might be you know losing interest in your food or your food not tasting quite as good. 00:29:17.000 --> 00:29:26.000 When we first start eating our food, the first few bites typically taste the best because that's our body's way of getting the fuel at needs. 00:29:26.000 --> 00:29:36.000 It wants you to continue eating so you can get enough fuel. And they're super smart. So when we start getting fuller, our food actually starts to taste. 00:29:36.000 --> 00:29:48.000 Bless good. So that can be a sign of early fullness. Not that you should stop eating right when you start to notice that taste difference, but that can be a good cue that. 00:29:48.000 --> 00:29:53.000 You know, and a few more bites, I should tune in and see where my fullness level lies. 00:29:53.000 --> 00:29:57.000 You can also think about your mood. Has my mood improved since I started eating? That can be an early sign of fullness as well. 00:29:57.000 --> 00:30:09.000 Hereby starting to get enough nutrients and the energy it needs so your mood has improved. Even just the slightest bit. 00:30:09.000 --> 00:30:18.000 And like I said, your your decision doesn't have to be permanent. You can always go back and get more. 00:30:18.000 --> 00:30:30.000 Like you said, if it's like an hour, then, I would also think about if you're going through extreme hunger, sometimes that can be confused with just like not knowing your fullness queues. 00:30:30.000 --> 00:30:36.000 So just being wary of like, is this happening at every meal? Are my meals balanced? 00:30:36.000 --> 00:30:43.000 Are you getting that card fat and protein in most of your meals and snacks? And are you feeling that way when they are balanced? 00:30:43.000 --> 00:30:57.000 Because getting the balance of those macronutrients is what is going to help you feel the satisfaction from your meal as well as incorporating things that actually taste good and sound good to you. 00:30:57.000 --> 00:31:06.000 So making sure you're actually enjoying your meals. And you're getting the. The at least the 3 macronutrients that that help to balance your mail out. 00:31:06.000 --> 00:31:18.000 That can also help with satisfaction. So. Overall, just making your making sure your meals are Have the potential to be the most. 00:31:18.000 --> 00:31:31.000 Satisfying. So it's going to taste good and it's balanced. And then checking in with yourself, like you said halfway through, kind of seeing how is my mood, how is my food tasting. 00:31:31.000 --> 00:31:39.000 Am I like, am I still interested in my food? Like how are things feeling right now? How many more bites do I think I should take? 00:31:39.000 --> 00:31:46.000 Before I'll start feeling. Stronger cues. Take a few more bites. T in again, see how it feels. 00:31:46.000 --> 00:31:56.000 And I know this kind of sounds like very like intricate and kind of like annoying because it's so like you have to do like all these tiny little steps. 00:31:56.000 --> 00:32:03.000 But it's not always going to be like this. Once you kind of get to hang of feeling those earlier fullness queues. 00:32:03.000 --> 00:32:04.000 It's just going to kind of be more automatic and second nature to you. You're not gonna have to always check in a million times throughout your meal. 00:32:04.000 --> 00:32:16.000 It's kind of just as you're learning and as your moving along here to a meeting journey. 00:32:16.000 --> 00:32:31.000 So I hope that was helpful. We also have that feeling your fullness. Article is in the resource library that has like a whole list of different fullness queues that you might be able to look for while you're eating to help find. 00:32:31.000 --> 00:32:41.000 Help you feel I come from level of OS. Awesome. Okay, we have our last question. 00:32:41.000 --> 00:32:44.000 Okay. 00:32:44.000 --> 00:32:52.000 I have been intuitive eating for at least 4 months. I haven't binged for the same amount of time. 00:32:52.000 --> 00:32:57.000 Eat what I want with gentle nutrition. Don't overeat and have felt really awesome about my eating. 00:32:57.000 --> 00:33:03.000 My weight has stayed the same and I know at 5 2 I'm not at the weight I feel best at. 00:33:03.000 --> 00:33:11.000 Is it possible for a person's week to stay the same for many months before the body finally decides it's okay to release weight. 00:33:11.000 --> 00:33:23.000 First of all, that's amazing. Going 4 months without,ing and just feeling good about your your food decisions is a huge one. 00:33:23.000 --> 00:33:28.000 That's awesome. Excuse me. 00:33:28.000 --> 00:33:40.000 I can't, this is probably annoying, but I can't really tell you. What's normal for someone's weight for something happen to someone's weight because everybody is just so different. 00:33:40.000 --> 00:33:49.000 But something I would ask myself in this situation is Why do you feel like you're not? 00:33:49.000 --> 00:33:57.000 At the weight that you feel your best out. So what I mean by that is, you know, kind of knowing the difference between. 00:33:57.000 --> 00:34:08.000 Am I feeling bad in my body or am I feeling bad about my body? And there's a really big difference in, you know, the outcome of those 2 scenarios. 00:34:08.000 --> 00:34:18.000 Excuse me for just 00:34:18.000 --> 00:34:24.000 Okay, so if you If you're feeling bad in your body. That means like you're physically feeling bad. 00:34:24.000 --> 00:34:34.000 There are physical things that you're feeling bad about that are happening in your body. So this could be like you're feeling sluggish. 00:34:34.000 --> 00:34:43.000 You don't have a lot of energy. You know, things like that. Whereas if you're feeling bad about your body, that's more of a mindset piece. 00:34:43.000 --> 00:34:59.000 So, you know, that's something that you can work on by journaling by doing mind work, by doing, you know, reframing your thoughts, rewind your brain, those types of things can really help with feeling bad about your body. 00:34:59.000 --> 00:35:07.000 So let's go back to. Feeling that in your body. If this is how you're feeling, you know, you just feeling sluggish, you're having some like maybe a lot of bloating or like GI issues or something like that. 00:35:07.000 --> 00:35:18.000 You just feeling maybe like stiff like I said like feel like stiff not really feeling like yourself. 00:35:18.000 --> 00:35:29.000 We can. You know, take this into consideration and think. What are some behaviors that I can start incorporating to make my body feel better? 00:35:29.000 --> 00:35:38.000 To make myself feel better in my body. So that could be. Maybe including a little bit more gentle nutrition like you were talking about maybe like being more hydrated or adding in more foods and vegetables or fiber or whatever it might be. 00:35:38.000 --> 00:35:56.000 Maybe those things can help you feel more energized. Excuse me. Maybe some movement or stretching or getting some like joyful exercise in there can be helpful. 00:35:56.000 --> 00:36:07.000 Excuse me again, sorry. 00:36:07.000 --> 00:36:18.000 Maybe just like getting in those different aspects of you know, those physical things you can be doing, to have you feel better in your body physically. 00:36:18.000 --> 00:36:37.000 Opposed to if you are just feeling bad about how your body looks. Then you can kind of work on your mindset about how you talk to yourself, maybe journaling or meditation, doing like going to the workshops in the society and kind of getting a different view on things can be really helpful. 00:36:37.000 --> 00:36:44.000 So there's just kind of 2 different approaches after you kind of. You had to sit and think a little bit about, you know, what is really behind me not liking the weight that I'm at? 00:36:44.000 --> 00:37:01.000 Is it physical? Do I not feel physically good? Does my body feel physically bad in some way? Or am I kind of embodying it not feeling good because I don't like the way that it looks. 00:37:01.000 --> 00:37:06.000 And I, there's something wrong with either of those things. Both of those things are very valid to feel. 00:37:06.000 --> 00:37:15.000 You know, we live in a society where You know, gaining weight is quote unquote bad and losing weight is what everybody should be trying to do. 00:37:15.000 --> 00:37:22.000 So when you're in this world of intuitive eating and it's suddenly Okay or even healthy to gain some weight. 00:37:22.000 --> 00:37:32.000 Then you know it's kind of a little bit mind boggling because you're so used to that being a negative thing so it can take a little bit of mind work to kind of get to a different spot. 00:37:32.000 --> 00:37:40.000 Excuse me. So I do remember you said that you, your weight hasn't really changed. 00:37:40.000 --> 00:37:52.000 But maybe you had this idea of like, well, I'm going to stop binging. I'm going to start including some dumb nutrition and my weight is going to drop and you kind of just had the expectation that that's what was going to happen to your body and it didn't. 00:37:52.000 --> 00:37:59.000 So that could just maybe be something to kind of noodle on and see. Is that what my expectation was? 00:37:59.000 --> 00:38:06.000 Am I just disappointed? That that wasn't the reality. And that's just like something to work through. 00:38:06.000 --> 00:38:15.000 Mentally or again, is it the physical aspect something physical that you can kind of. Add into your life to make you feel better physically. 00:38:15.000 --> 00:38:23.000 Okay, as you can tell, my voice is going out and that was our last question. So I'm going to let you guys go. 00:38:23.000 --> 00:38:29.000 I'm so, so grateful for you guys. Being here, I love being part of this community. 00:38:29.000 --> 00:38:34.000 It's just the most supportive. Amazing community I've ever had. The pleasure of working with. 00:38:34.000 --> 00:38:39.000 So I'm so grateful for you and I will see you all back here next week. Have the best week ever and I can't wait to see how. 00:38:39.000 --> 00:38:51.000 Your