Speaker 1: I won't let my body out be outwait everything that
Speaker 1: I'm made. DOT won't spend my life onying to change.
Speaker 1: I'm learning a love who I am, I get I'm strong,
Speaker 1: I feel free, I know who every part of me
Speaker 1: It's beautiful and then will always out way if you
Speaker 1: feel it. With joys in the air, she's love to
Speaker 1: the mood. I am there. Let's say good day and
Speaker 1: did you and die out? Happy Saturday. Outweigh fam Amy
Speaker 1: here and sitting across from Michelle Pillow pitch again. She
Speaker 1: is our Outweigh resident for four weeks. Where here we
Speaker 1: are on week number three and the last two weeks
Speaker 1: we've been talking about intuitive eating. So if you've missed
Speaker 1: those episodes, go back and listen to them. I'm The
Speaker 1: first one was about diet culture versus intuitive eating and
Speaker 1: you know how sometimes things show up on line, but
Speaker 1: really what is actually going to work for you? And
Speaker 1: then the second episode was practical intuitive eating and balancing
Speaker 1: life and meal prepping and what that looks like in
Speaker 1: the intuitive eating space. And then today we're gonna talk
Speaker 1: about something we touched on one of the episodes that
Speaker 1: I was talking about as I was looking to learn
Speaker 1: how to live in this life recovery and not fall
Speaker 1: back into other patterns. I just didn't trust my body
Speaker 1: and I didn't know what means that I'm hungry. I
Speaker 1: don't know. I just restricted avenged for so many years
Speaker 1: that I don't even know how to trust my body.
Speaker 1: And what is hunger? What's subtle hunger? Am I eating enough?
Speaker 1: What does that even look like? So that's what we're
Speaker 1: gonna unpack with Michelle today. Yes, it's very excited to
Speaker 1: dive into it. And I think that so so many
Speaker 1: people can relate to you to your story of like
Speaker 1: living in those extremes knowing, Okay, I'm so hungry, I'm
Speaker 1: gonna fall over, or I'm so full, i feel sick,
Speaker 1: and not having much awareness of the in between, which
Speaker 1: is really what helps you become more of an intuitive
Speaker 1: either and just know your own body better. There are
Speaker 1: a lot of signs that I think we write off
Speaker 1: as just being maybe lazy or having some other problem
Speaker 1: that's not simply oh, I just need some food. What's
Speaker 1: like the number one thing you would say to someone
Speaker 1: if they're like, I have no idea if I'm hungry,
Speaker 1: but I mean I think about food, but I don't
Speaker 1: really know. I don't like feel my stomach growling. So
Speaker 1: something I go through with pretty much all my clients
Speaker 1: is the hunger and fullness scale, and people have can
Speaker 1: google a hunger fullness scale. It's just a one to
Speaker 1: tend scale to rate where you are in terms of
Speaker 1: hungry or full by being like a true neutral tends
Speaker 1: super full, one super hungry, and noticing like the three
Speaker 1: and the stinks and the four and those middle numbers.
Speaker 1: Often doesn't feel like your stomach grumbling or anything like that. Um,
Speaker 1: The very first sign of being hungry is usually just
Speaker 1: thinking about more. Your brain keeps bringing that thought up
Speaker 1: because it's telling you, okay, like I actually need this,
Speaker 1: and keep thinking about it, plan to eat something. And
Speaker 1: then other signs might just be feeling tired, unable to focus,
Speaker 1: maybe a little irritable, and that kind of like brain fog,
Speaker 1: feeling that people will blame on every food under the sun.
Speaker 1: Maybe it's just a lack of energy, a lack of
Speaker 1: calories and nutrients, and so these more vague or subtle feelings.
Speaker 1: When you pay attention to those and try out like
Speaker 1: having a snack the next time you feel those things
Speaker 1: and then see, oh, does that actually make me feel
Speaker 1: a lot better as a mom. It makes me think
Speaker 1: of halt, where it's halt is H is hungry, A
Speaker 1: is angry, L is lonely, and T is tired. And
Speaker 1: so sometimes they may be I mean adults can have
Speaker 1: it too. Or like if you're in any relationship and
Speaker 1: you notice that you're being a little feisty or you're like,
Speaker 1: what's going on with you? Might be one of those
Speaker 1: four things that you could address and then have the
Speaker 1: mood shift totally. I mean, being angry is a very
Speaker 1: real thing. And focus is something that a lot of
Speaker 1: people complain about or struggle with, Like I just can't
Speaker 1: focus on my work. Well, maybe you just need that
Speaker 1: energy boost, Like yeah, you might just not have the
Speaker 1: calories on board to fuel your thinking. Speaking of thinking,
Speaker 1: what if I'm thinking about food all day long, but
Speaker 1: I'm not like having a sense of hunger in my
Speaker 1: stomach right well, I mean if somebody is thinking about
Speaker 1: food all day, you could be chronically under eating. So
Speaker 1: maybe you're eating consistently but just never having enough or
Speaker 1: not having enough satiating foods. Maybe you're having like a
Speaker 1: large volume of foods that are very low calorie maybe
Speaker 1: you're only eating salads and so it feels like you're
Speaker 1: eating consistently, but it's not quite enough to satisfy you
Speaker 1: or you know. I think of restriction in kind of
Speaker 1: two different ways. It can be overall quantity or it
Speaker 1: can be specific types of food. So if you have
Speaker 1: rules for yourself and you're eating enough quantity, but maybe
Speaker 1: you're stuck in that kind of clean eating mindset and
Speaker 1: you have strict rules about what you can eat and
Speaker 1: you find yourself thinking about food, you're probably feeling deprived
Speaker 1: and restricted in a different way, even if the quantity
Speaker 1: is enough. Okay, I was learning this too, So I
Speaker 1: went from like restricting like and by that I mean
Speaker 1: maybe just green juice or nothing, and on top of that,
Speaker 1: working out way too much, and so I was definitely
Speaker 1: at a deficit when it came to caloric needs for
Speaker 1: my body. But even as I'm more aware and introducing
Speaker 1: all types of food to my days, I could still
Speaker 1: potentially be under eating. And the thought of food all
Speaker 1: the time is a sign of that, Yeah, okay, you
Speaker 1: still could be. And I see it often where people
Speaker 1: are like close to enough but not quite there yet
Speaker 1: because maybe they're not allowing snacks. Maybe they're limiting portions
Speaker 1: of meals, or maybe it is just that mental trigger
Speaker 1: of a particular type of food taking up a lot
Speaker 1: of brain space because you have such an emotional like
Speaker 1: mental reaction to it. Okay, because as some people might
Speaker 1: be new to them and they're navigating through this, just
Speaker 1: because I'm thinking about it doesn't mean I'm like obsessed
Speaker 1: with food and that some thing's like I may just
Speaker 1: need to add like more nutrient DNS foods to my
Speaker 1: to my lineup that day or maybe the day before,
Speaker 1: like and give it a few days and like then
Speaker 1: see what happens, right right, look at the patterns. And
Speaker 1: also I do want to clarify you know, this is
Speaker 1: thinking about food in like a bother some way. If
Speaker 1: you're like planning your recipes for the week and thinking
Speaker 1: about it in terms of like what do I want
Speaker 1: for dinner tonight and it's you know, two hours from dinner,
Speaker 1: and like, yes, you want to plan so you can
Speaker 1: buy things. That's different. But when you feel like you're
Speaker 1: doing something going about your day and food keeps popping up,
Speaker 1: then yes, probably something to investigate in terms of your
Speaker 1: overall diet. And if it's meeting your needs. How do
Speaker 1: you guide people if they have more active type days
Speaker 1: versus days where maybe they're not gonna be is active.
Speaker 1: We've been talking about intuitive eating and like even planning.
Speaker 1: Last week we were talking about the meal prep, but like,
Speaker 1: if I'm I'm trying to plan, I need to be
Speaker 1: aware of days that I'm more active and make sure
Speaker 1: that I'm adding more to my plate. Yeah, I mean,
Speaker 1: this is a great topic because it's kind of a
Speaker 1: combo of what we talked about last time and today.
Speaker 1: Because yes, there is some planning. So for example, if
Speaker 1: you're going to do a workout, and depending on the
Speaker 1: time of day, you're probably gonna want to eat something
Speaker 1: beforehand because you want to have the energy to be active.
Speaker 1: So having like an extra snack that's going to be
Speaker 1: mostly cards to give you that energy, it's going to
Speaker 1: be important. You'll hear a lot of rules and guidelines
Speaker 1: about eating a certain number of grams of protein within
Speaker 1: a certain number of minutes after a workout, and that's
Speaker 1: actually not necessary as long as you're eating enough in
Speaker 1: total over the course of the day. So what you
Speaker 1: want to do to plan for activities and active days
Speaker 1: is have extra snacks you're probably going to need an
Speaker 1: additional snack at least one throughout the day, and stay
Speaker 1: really aware of your hunger and fullness because it's not
Speaker 1: this really straightforward equation like if you do x amount
Speaker 1: of exercise, you're gonna need x more calories. People experience
Speaker 1: hunger based on activity differently. Some people might be a
Speaker 1: lot hungrier the day after they go on a long
Speaker 1: hike versus that same day. So having that awareness of
Speaker 1: your body lets you lets you continue that permission even
Speaker 1: after that like busy active day. Yeah, And I love
Speaker 1: like giving myself the permission that no days have to
Speaker 1: look alike, and like when I'm going with the flow,
Speaker 1: I try to be as prepared as possible without it
Speaker 1: consuming me against the fine line when you've come from
Speaker 1: a world of like trying to prep and make sure
Speaker 1: that everything is just right, it's okay to still care
Speaker 1: about what you're putting on your plate or what you're
Speaker 1: putting in your body, but also having this permission to
Speaker 1: go with the flow and be bindy and know that
Speaker 1: every day is going to be a little bit different
Speaker 1: or could be right. You're going to prepare and then
Speaker 1: your body is going to tell you what you need
Speaker 1: of what you've prepared, and even like the you know
Speaker 1: I'm thinking about last fall, I was marathon training and
Speaker 1: I ran a marathon and like the week after the marathon,
Speaker 1: I ran zero amount at all of course because I
Speaker 1: was like no break time. But the hunger was still there,
Speaker 1: you know, so that permission continues, so like, Okay, I'm
Speaker 1: still recouping from this, still going to eat what I'm
Speaker 1: hungry for, is still going to have more than what
Speaker 1: might be typical outside of that like busy, intense season. Congratulations,
Speaker 1: by the way, that's two miles people. That the exact
Speaker 1: distance of a marathon. That's crazy. I ran one when
Speaker 1: I was twenty years old and I'll never do that again. Ever.
Speaker 1: I'm forty one now or I'm going to be forty
Speaker 1: one in March, So congratulations to you. That's amazing. Do
Speaker 1: you like it's running something? Is that a goal that
Speaker 1: you said you knew you wanted to do for me?
Speaker 1: I signed up with some friends and I once I
Speaker 1: put my mind to it, I was like, well, I
Speaker 1: guess I should complete this, but I do not like
Speaker 1: running at all? Whatsoever? Is that like your where you
Speaker 1: it's my big Yes, I love it. I find it
Speaker 1: to be so much fun, and it's it's been a
Speaker 1: bucket list item. And I randomly was able to gain
Speaker 1: entry to the New York City a marathon, So pass
Speaker 1: it up. That's so exciting. During the race, I said
Speaker 1: I'm never doing this again, and then afterwards I said,
Speaker 1: I want to do it every year. So do you
Speaker 1: think you'll do it again? I want to. Yeah. When
Speaker 1: did you start running? Um? I mean I was on
Speaker 1: the track team in high school, so I started, Like
Speaker 1: I've always played sports and run for sports. During high school,
Speaker 1: it was not a distance thing. I did the least
Speaker 1: amount of distance possible. I did like hurdles and jumping,
Speaker 1: so I didn't get into more distance running until college.
Speaker 1: Once I wasn't on team sports. I just wanted to
Speaker 1: be active and I enjoyed it. Yeah, well good for you.
Speaker 1: Like I I like to hike and walk now, and like,
Speaker 1: that's what I used to put this pressure on myself
Speaker 1: to run because I thought this is what I need
Speaker 1: to be doing. I'm supposed to be running. And then yeah,
Speaker 1: I gave myself this permission to actually listen to what
Speaker 1: my body actually likes. And I hope that others will
Speaker 1: find that too. It's like I used to kill myself
Speaker 1: at bakerm yoga all the time, and I actually had
Speaker 1: convinced myself that I loved it, and then I didn't
Speaker 1: go to a class for like a very long time,
Speaker 1: and I went back and I was like, well, my
Speaker 1: body does not like this, and like, yeah, I'm so
Speaker 1: glad I don't feel this pressure that this is what
Speaker 1: I have. I have to go sit in a hundred
Speaker 1: and five with fifty percent humidity room, which for some
Speaker 1: people it's amazing, and that's great. It had its time
Speaker 1: with me. We weren't going to talk about workouts, but
Speaker 1: I think that that's another big thing that can show
Speaker 1: up as a disordered pattern. Just like you can look
Speaker 1: at food and you can look at your workouts and
Speaker 1: be like, wait, is this really? If this is this
Speaker 1: really at my core what I want to be doing,
Speaker 1: you may find that it's not actually serving you and
Speaker 1: you're kind of shackled to it, and you you might
Speaker 1: have to take the shackles off totally. So now with hiking,
Speaker 1: how do you notice hunger and activity? Do you have
Speaker 1: go to hiking snacks? Like, how do you plan for that? Yeah?
Speaker 1: I mean I have to keep bars in my console.
Speaker 1: I keep different nut bars in there that I like,
Speaker 1: and it's trouble because sometimes they're there. It actually used
Speaker 1: to be worse, like when I had a more disordered behavior,
Speaker 1: I restricted certain things, but if I put food in
Speaker 1: my car to hal for later, I would always end
Speaker 1: up eating it. I couldn't trust myself, even if I
Speaker 1: wasn't hungry can be there, and now I can have
Speaker 1: a whole box of bars in there and it might
Speaker 1: take a while to eat them. But I just try
Speaker 1: to always have snacks on hand. I always try to
Speaker 1: make sure I have plenty of water. And even brain
Speaker 1: function is something that I'm thinking a lot of because
Speaker 1: I'm doing some brain work. Um, I have a d
Speaker 1: h D and I don't medicate, but if some people do,
Speaker 1: that's totally great. I think medicine has its time and place.
Speaker 1: I have medicated before, but I no longer am, and
Speaker 1: I'm trying. I'm doing some neurofeedback, and I'm realizing how
Speaker 1: important water and fat are for my brain function. And
Speaker 1: one of the reasons why I'm hiking out in nature
Speaker 1: too is for my mental health. Like it's no longer
Speaker 1: just this, like I'm out doing this as a workout
Speaker 1: for my body. It's like my exercise routine has shifted
Speaker 1: into more of a mental health category and I'm doing
Speaker 1: it for my brain. It's more of a mind, body
Speaker 1: soul approach. Yeah, that's how running has been for me too. Ever,
Speaker 1: since I always ran by myself, and since joining a
Speaker 1: running club, I'm like, this is such a social thing
Speaker 1: and like makes me feel so good for that reason
Speaker 1: as well. Yeah, and I think that when you can
Speaker 1: get to a place, and that's my hope for everyone listening,
Speaker 1: is that you can feel good walking away from every meal,
Speaker 1: no matter what it was, and you can feel good
Speaker 1: walking away from every workout, and not every meal is
Speaker 1: going to be like awesome, like oh yeah, this is amazing,
Speaker 1: can't wait to eat that again, but you can feel
Speaker 1: you can feel good about it no matter what you
Speaker 1: you know we're able to eat that day, or what
Speaker 1: you were able to do for yourself, Like, just just
Speaker 1: feel encouraged by the fact that, like it is possible.
Speaker 1: I just remember being so scared and seeing other people
Speaker 1: live a certain way and thinking, well, I'll never be
Speaker 1: to be able to live that way, Like I'm the
Speaker 1: only one that's this This quote messed up and I'm
Speaker 1: saying that about myself. I'm not calling anybody else messed up,
Speaker 1: but that's how I talked to myself. And I just
Speaker 1: want people to know the freedom that's out there when
Speaker 1: it comes to food and working out. Yeah, I mean
Speaker 1: you said you can feel good walking away from a meal.
Speaker 1: You can feel good walking towards a meal, which is
Speaker 1: often scarcer for people. And I mean the fact that
Speaker 1: now you're sitting here talking about how important fat is,
Speaker 1: like fat can be such a huge fear for people,
Speaker 1: and talking about hunger like it helps keep you full,
Speaker 1: it helps keep you doing all the things you want
Speaker 1: to do and focusing on those things. So yeah, it's
Speaker 1: it's amazing the change that can happen at Lisa and
Speaker 1: I did a whole episode about fat a few weeks ago,
Speaker 1: so people can go back and listen to that one.
Speaker 1: And you know, with time, you've got to give yourself
Speaker 1: grace and you have to be patient. Your body will
Speaker 1: start to develop those hunger cues. And Michelle was even
Speaker 1: sharing some of the subtle ones, like you might not
Speaker 1: think that wells hunger, but if you give yourself a
Speaker 1: little snack and then see what happens, it's almost like
Speaker 1: you have a little your own little science experiment for
Speaker 1: yourself totally, and each person can do that, you know.
Speaker 1: I I encourage all my clients to make their own
Speaker 1: version of the hunger scale after like taking some time
Speaker 1: to to do information gathering. Because no two bodies are
Speaker 1: the same. Some people might get a little bit irritable
Speaker 1: when they're at a certain level of hunger, where someone
Speaker 1: else might start to get a headache at that level
Speaker 1: of hunger, and someone else might start to get shaky
Speaker 1: at that level of hunger, and so learning yourself is
Speaker 1: a big, big part of it. Yeah, well I love that.
Speaker 1: And what tips do you have since you just completed
Speaker 1: a marathon in the fall. If someone were listening right
Speaker 1: now and they're like, wait a second, I think that
Speaker 1: I could maybe do a marathon, what are some tips
Speaker 1: that you have for that person? Oh my goodness. You know, ironically,
Speaker 1: as a dietician, my fueling strategy was not the best.
Speaker 1: I realized it was kind of winging it. But I
Speaker 1: have learned a lot. So learn your body, practice, practice,
Speaker 1: practice the fueling on your runs, check in with your intentions,
Speaker 1: why figure out why you want to do it, and
Speaker 1: make sure it's really coming from a healthy place. I
Speaker 1: would say, get involved in a running community. It's going
Speaker 1: to make it so so so much more fun. And
Speaker 1: reach out to me. Let me know, DM me on Instagram.
Speaker 1: We can talk about it. Awesome. Okay, well, thank you
Speaker 1: for sharing that fun fact. And I didn't know that
Speaker 1: about you until now, and that's very cool. Like, I
Speaker 1: know that that's such a huge accomplishment. Do you know
Speaker 1: not that times matter? But it took me four hours
Speaker 1: and forty five minutes. It took a very long time. Well,
Speaker 1: I have never been a big fan of like driving
Speaker 1: long distances, and I had to go to a wedding
Speaker 1: that was like five hours away over the summer, and
Speaker 1: I was like, oh my god, I'm good. This was
Speaker 1: when I just started training, and I was like, I'm
Speaker 1: going to be running for the same amount of time
Speaker 1: that I'm driving on this trip right now, and I
Speaker 1: think I'd rather run. That makes me crazy, I guess,
Speaker 1: however long it takes you, whatever your time is, like
Speaker 1: it is, you know, just setting your mind to something
Speaker 1: and accomplishing it, whatever that might be, is super awesome.
Speaker 1: And I'm glad I went ahead and did it something
Speaker 1: like that when I was because definitely not doing it now,
Speaker 1: I have new goals boks now, thank you so much
Speaker 1: Michelle for joining us again. She'll be back next week
Speaker 1: for her final episode. I'm sure you'll be back as
Speaker 1: a guest again and in the future, but for this
Speaker 1: four week residency and in the meantime, you'all can find
Speaker 1: Michelle on Instagram and then definitely d m her if
Speaker 1: you are considering doing a marathon of sorts and Michelle,
Speaker 1: you want to tell everybody your Instagram. Yes, it's at
Speaker 1: Michelle Pillopitch Nutrition Michelle with two Wells and Pillo Pitch
Speaker 1: is very long, so you can click the link where
Speaker 1: ever it's like to that. We'll have it linked in
Speaker 1: um the show notes so you can check it out there.
Speaker 1: And yeah, we hope you'll have a great rest of
Speaker 1: your day by