1 00:00:00,080 --> 00:00:03,360 Speaker 1: There are so many ways to change your relationship with 2 00:00:03,400 --> 00:00:07,320 Speaker 1: food to manage stress, and this is why knowing what 3 00:00:07,440 --> 00:00:11,640 Speaker 1: matters to really understanding what your goals are for yourself, 4 00:00:12,000 --> 00:00:15,600 Speaker 1: leaning into your values where you want to land is 5 00:00:15,640 --> 00:00:18,000 Speaker 1: what's going to help you figure out the path to 6 00:00:18,040 --> 00:00:18,480 Speaker 1: get there. 7 00:00:33,640 --> 00:00:36,239 Speaker 2: Hey, everyone, Emily and Badi here you are listening to 8 00:00:36,280 --> 00:00:39,760 Speaker 2: another installment of Hurdle Moment from Hurdle. 9 00:00:39,800 --> 00:00:41,120 Speaker 3: A wellness focused podcast. 10 00:00:41,200 --> 00:00:44,600 Speaker 2: Reconnect with everyone from your favorite athletes to top experts 11 00:00:44,640 --> 00:00:48,560 Speaker 2: and industry CEOs about their highest highs, toughest moments, and 12 00:00:48,800 --> 00:00:52,240 Speaker 2: everything in between. We all go through hurdles in life, 13 00:00:52,320 --> 00:00:54,920 Speaker 2: and my goal through these discussions is to empower you 14 00:00:55,080 --> 00:00:58,560 Speaker 2: to better navigate yours and move with intention so that 15 00:00:58,640 --> 00:01:01,440 Speaker 2: you can stride towards your own big potential and of 16 00:01:01,560 --> 00:01:06,919 Speaker 2: course have some fun along the way. For today's episode, 17 00:01:07,000 --> 00:01:11,560 Speaker 2: I am chatting with doctor Alison Grupski. She is a 18 00:01:11,600 --> 00:01:15,080 Speaker 2: clinical health psychologist as well as the senior Director of 19 00:01:15,200 --> 00:01:19,920 Speaker 2: Behavior Change at w W. I have really been looking 20 00:01:19,920 --> 00:01:22,280 Speaker 2: forward to this conversation. I feel the need to say 21 00:01:22,360 --> 00:01:27,160 Speaker 2: upfront that I have definitely navigated my fair share of 22 00:01:27,319 --> 00:01:30,720 Speaker 2: hardship when it comes to emotional eating. As someone who 23 00:01:30,760 --> 00:01:33,960 Speaker 2: has a history of dramatic weight loss and also a 24 00:01:34,000 --> 00:01:37,120 Speaker 2: history of depression. Food has been a trigger for me 25 00:01:37,280 --> 00:01:40,400 Speaker 2: for some time, and it's a relationship, just like all 26 00:01:40,440 --> 00:01:42,960 Speaker 2: of my relationships in my life, that is a forever 27 00:01:43,400 --> 00:01:46,520 Speaker 2: work in progress. So I appreciate Alison not only forgiving 28 00:01:46,600 --> 00:01:49,880 Speaker 2: us her insight today on all things emotional eating, what 29 00:01:49,960 --> 00:01:52,640 Speaker 2: it is, what causes someone to do it, what's the 30 00:01:52,680 --> 00:01:56,600 Speaker 2: difference between emotional hunger and physical hunger, How to stop 31 00:01:56,640 --> 00:01:59,080 Speaker 2: emotional eating. She gives so much wisdom on that, But 32 00:01:59,160 --> 00:02:01,960 Speaker 2: she also does talk to me about some of the 33 00:02:02,040 --> 00:02:05,880 Speaker 2: hurdles that I have navigated in my quest to combat 34 00:02:05,960 --> 00:02:07,200 Speaker 2: emotional eating. 35 00:02:06,920 --> 00:02:09,400 Speaker 3: And for that I'm really really grateful. 36 00:02:09,440 --> 00:02:12,400 Speaker 2: I hope that my transparency and me being upfront about 37 00:02:12,440 --> 00:02:15,320 Speaker 2: some of the struggles that I have gone through that 38 00:02:15,480 --> 00:02:19,040 Speaker 2: vulnerability is helpful to you, because that is why I 39 00:02:19,120 --> 00:02:21,960 Speaker 2: do it on this what feels like never ending quest 40 00:02:22,080 --> 00:02:24,400 Speaker 2: to help whoever may be listening to this, or whoever 41 00:02:24,440 --> 00:02:28,480 Speaker 2: I come across, live a healthier, happier, more motivated life. 42 00:02:29,280 --> 00:02:31,040 Speaker 2: I would also be remiss if I didn't say it 43 00:02:31,080 --> 00:02:32,639 Speaker 2: feels so so good to be. 44 00:02:32,639 --> 00:02:34,520 Speaker 3: Back in New York. It is beautiful. 45 00:02:34,600 --> 00:02:36,679 Speaker 2: Whether I don't know what is going on with La 46 00:02:36,840 --> 00:02:39,160 Speaker 2: right now, but we had so much right out there, 47 00:02:39,200 --> 00:02:41,040 Speaker 2: so it's nice to come home and have some sixty 48 00:02:41,080 --> 00:02:43,400 Speaker 2: degrees and son, I'll take. 49 00:02:43,240 --> 00:02:44,160 Speaker 3: All that I can get. 50 00:02:44,520 --> 00:02:46,720 Speaker 2: If you're not yet doing so, make sure you are 51 00:02:46,720 --> 00:02:49,520 Speaker 2: subscribed to the weekly Hurdle newsletter. The link to do 52 00:02:49,600 --> 00:02:52,240 Speaker 2: that is in the show notes. Also, make sure you 53 00:02:52,320 --> 00:02:56,639 Speaker 2: are following along with Hurdle over on social media. That's 54 00:02:56,680 --> 00:02:59,400 Speaker 2: over at Hurdle Podcasts, and I myself am over at 55 00:02:59,560 --> 00:03:02,880 Speaker 2: Emily a Body. And with that, let's get to it. 56 00:03:03,000 --> 00:03:16,760 Speaker 2: Let's get to hurdling. Today, I am sitting down with 57 00:03:16,919 --> 00:03:20,760 Speaker 2: doctor Allison Grutsky. She is the senior director of Behavior 58 00:03:20,840 --> 00:03:21,919 Speaker 2: Change at WW. 59 00:03:22,000 --> 00:03:25,200 Speaker 3: She's also a clinical health psychologist. How are you doing today? 60 00:03:25,480 --> 00:03:27,400 Speaker 4: I'm good. It's so nice to be here. Thanks for 61 00:03:27,400 --> 00:03:27,760 Speaker 4: having me. 62 00:03:28,160 --> 00:03:29,960 Speaker 3: I'm so happy to have you. 63 00:03:30,280 --> 00:03:33,639 Speaker 2: We crossed paths not long ago at a dinner here 64 00:03:33,639 --> 00:03:36,480 Speaker 2: in the city, and within like I don't know, ten 65 00:03:36,520 --> 00:03:38,400 Speaker 2: to twelve seconds, I was like, this woman's got to 66 00:03:38,400 --> 00:03:39,000 Speaker 2: come on the show. 67 00:03:39,720 --> 00:03:41,840 Speaker 4: Love it. It was so fun to meet you. I loved it. 68 00:03:41,880 --> 00:03:42,440 Speaker 4: Great dinner. 69 00:03:42,760 --> 00:03:46,880 Speaker 2: Yeah, So today we are here to talk all about 70 00:03:47,000 --> 00:03:50,480 Speaker 2: emotional eating. But before we do that. I want to 71 00:03:50,480 --> 00:03:53,200 Speaker 2: hear a little bit about you and your journey. Obviously 72 00:03:53,520 --> 00:03:56,320 Speaker 2: you don't get a title like Senior Director of Behavior 73 00:03:56,400 --> 00:03:59,000 Speaker 2: Change at ww overnight. You've been doing this work for 74 00:03:59,040 --> 00:04:01,800 Speaker 2: a while, So tell us a little bit about how 75 00:04:02,000 --> 00:04:05,120 Speaker 2: you came into this position as a clinical health psychologist. 76 00:04:05,440 --> 00:04:05,920 Speaker 4: Yeah. 77 00:04:06,040 --> 00:04:10,200 Speaker 1: Great, So I've been with Weight Watchers about five years. 78 00:04:10,240 --> 00:04:14,560 Speaker 1: But as you said, I am first and foremost a 79 00:04:14,600 --> 00:04:19,560 Speaker 1: clinical health psychologist. I've always specialized in my clinical work 80 00:04:20,320 --> 00:04:24,479 Speaker 1: and to a smaller extent, research work and teaching in 81 00:04:24,640 --> 00:04:27,040 Speaker 1: helping people change the way that they eat, the way 82 00:04:27,040 --> 00:04:30,599 Speaker 1: that they move, really any sort of health behaviors to 83 00:04:31,160 --> 00:04:36,119 Speaker 1: feel better, to get healthier. And so I spent many, 84 00:04:36,120 --> 00:04:40,200 Speaker 1: many years working full time as a clinical psychologist in 85 00:04:40,560 --> 00:04:44,720 Speaker 1: weight management centers and outpatients psychology clinics and hospitals all 86 00:04:44,760 --> 00:04:48,279 Speaker 1: over the place, really working with people that we're trying 87 00:04:48,320 --> 00:04:51,839 Speaker 1: to make those kinds of health changes. And knew pretty 88 00:04:51,920 --> 00:04:55,000 Speaker 1: quickly in my career that what I really wanted to 89 00:04:55,000 --> 00:04:59,720 Speaker 1: do was bring that knowledge of behavior change to bigger audiences, 90 00:05:00,520 --> 00:05:04,040 Speaker 1: to develop programs to sort of shout from the rooftops. Hey, 91 00:05:04,360 --> 00:05:07,520 Speaker 1: you know, behavior change is something that we all struggle 92 00:05:07,560 --> 00:05:11,480 Speaker 1: with and so let's bring the conversation outside of a 93 00:05:11,880 --> 00:05:15,159 Speaker 1: psychology office. Let's still have them there, but let's also 94 00:05:15,240 --> 00:05:18,240 Speaker 1: bring it outside of there and bring these principles to 95 00:05:18,520 --> 00:05:20,880 Speaker 1: really a much bigger scale, a much bigger audience. So 96 00:05:21,279 --> 00:05:24,640 Speaker 1: working at Weight Watchers has been a dream for me 97 00:05:24,880 --> 00:05:28,080 Speaker 1: because I get to really marry the you know, the 98 00:05:28,120 --> 00:05:30,000 Speaker 1: passion that I have for that world sort of with 99 00:05:30,120 --> 00:05:32,920 Speaker 1: this really big playing field to reach so many people, 100 00:05:32,960 --> 00:05:34,560 Speaker 1: which has been a tremendous amount of fun. 101 00:05:35,080 --> 00:05:38,120 Speaker 2: Yeah, and you know these key words here, this key 102 00:05:38,160 --> 00:05:43,800 Speaker 2: phrase behavior change can be so frustrating, so difficult for 103 00:05:43,960 --> 00:05:45,880 Speaker 2: so many Why is that? 104 00:05:46,720 --> 00:05:51,520 Speaker 1: Because we are rational human beings who know exactly what 105 00:05:51,560 --> 00:05:53,960 Speaker 1: it is that we want to do. We've taken all 106 00:05:54,000 --> 00:05:57,120 Speaker 1: the classes, we've read all the books, and we have 107 00:05:57,279 --> 00:05:59,520 Speaker 1: a clear sense of what it is that we're going 108 00:05:59,560 --> 00:06:03,320 Speaker 1: to do. And then over and over it doesn't happen, 109 00:06:03,440 --> 00:06:05,680 Speaker 1: or it happens in fits and starts, or it happens 110 00:06:05,680 --> 00:06:07,880 Speaker 1: in a way that lasts for a little bit of 111 00:06:07,880 --> 00:06:11,159 Speaker 1: time and then drops off. And this really kind of 112 00:06:11,160 --> 00:06:13,640 Speaker 1: it gets under our Skinna drizes Nut's understandably, you know, 113 00:06:13,720 --> 00:06:16,040 Speaker 1: if we know what to do, why isn't it that 114 00:06:16,120 --> 00:06:19,480 Speaker 1: we are making changes, and so what we end up 115 00:06:19,520 --> 00:06:23,440 Speaker 1: doing is being really hard on ourselves, blaming ourselves. You know, 116 00:06:23,480 --> 00:06:26,400 Speaker 1: I just must not be motivated. I don't want it enough, 117 00:06:26,480 --> 00:06:28,240 Speaker 1: like all that kind of storytelling, like I just need 118 00:06:28,240 --> 00:06:29,719 Speaker 1: to buckle down more. 119 00:06:30,360 --> 00:06:32,440 Speaker 4: And those really. 120 00:06:32,080 --> 00:06:34,440 Speaker 1: Aren't the pathways to getting to where we want to be. 121 00:06:34,920 --> 00:06:37,680 Speaker 1: There are so many factors that get in the way 122 00:06:37,760 --> 00:06:41,760 Speaker 1: of us making behavior changes, and the more we understand 123 00:06:41,800 --> 00:06:44,240 Speaker 1: those factors, the more able. 124 00:06:44,000 --> 00:06:44,680 Speaker 4: We're going to be. 125 00:06:44,839 --> 00:06:48,680 Speaker 1: Is stop like getting distracted by just blaming ourselves and 126 00:06:48,880 --> 00:06:51,920 Speaker 1: actually figure out ways to make changes. So it's just 127 00:06:52,000 --> 00:06:53,599 Speaker 1: a little bit of a different way of looking at 128 00:06:53,920 --> 00:06:55,640 Speaker 1: you know what the struggles are that we're having that 129 00:06:55,680 --> 00:06:58,480 Speaker 1: are a little less focused on all the things wrong 130 00:06:58,520 --> 00:07:01,359 Speaker 1: with us and instead focus on the actual barriers that 131 00:07:01,400 --> 00:07:01,960 Speaker 1: get in the way. 132 00:07:02,240 --> 00:07:04,280 Speaker 2: Yeah, you know, Alison, I had an expert on the 133 00:07:04,320 --> 00:07:07,599 Speaker 2: show not all that long ago, and she was talking 134 00:07:07,640 --> 00:07:10,400 Speaker 2: about this idea that we get to this place where 135 00:07:10,400 --> 00:07:12,960 Speaker 2: it's like, am I unhappy enough? 136 00:07:13,200 --> 00:07:14,960 Speaker 3: Am I miserable enough? 137 00:07:15,200 --> 00:07:15,320 Speaker 4: Right? 138 00:07:15,920 --> 00:07:18,920 Speaker 2: I feel as though there have been times even now, 139 00:07:18,960 --> 00:07:23,080 Speaker 2: if I'm being candidly honest, where I go through phases 140 00:07:23,160 --> 00:07:25,800 Speaker 2: of being very frustrating with what I'm putting on into 141 00:07:25,840 --> 00:07:28,840 Speaker 2: my body. Hence the topic of emotional eating that we 142 00:07:28,880 --> 00:07:32,000 Speaker 2: are here to talk about. We'll get there, and I'm like, 143 00:07:32,240 --> 00:07:35,000 Speaker 2: but are you not miserable enough that you're not making 144 00:07:35,040 --> 00:07:36,560 Speaker 2: a change right right? 145 00:07:37,040 --> 00:07:40,400 Speaker 1: You know, it has never worked that sort of shaming 146 00:07:40,480 --> 00:07:47,480 Speaker 1: ourselves or sitting in misery for long enough actually creates change. 147 00:07:47,560 --> 00:07:49,720 Speaker 1: I mean even when we when we think about models 148 00:07:49,760 --> 00:07:51,760 Speaker 1: for that, like, oh, you know, this is so common 149 00:07:51,760 --> 00:07:54,400 Speaker 1: in our language. You have to hit rock bottom right 150 00:07:54,760 --> 00:07:57,040 Speaker 1: in order to make a change. You have to you know, 151 00:07:57,080 --> 00:07:59,840 Speaker 1: if this really mattered to you, then you would make 152 00:07:59,840 --> 00:08:02,600 Speaker 1: it change. And that really, first of all, it makes 153 00:08:02,600 --> 00:08:08,560 Speaker 1: behavior change feel really terrible and complicated and intense and 154 00:08:08,600 --> 00:08:12,600 Speaker 1: sort of awful, and therefore makes it sort of feel unattainable. 155 00:08:12,960 --> 00:08:15,040 Speaker 1: And then it also just again puts this like sort 156 00:08:15,080 --> 00:08:17,240 Speaker 1: of blame on me. Well, maybe if there just wasn't 157 00:08:17,280 --> 00:08:18,960 Speaker 1: something so wrong with me, I would be able to 158 00:08:19,000 --> 00:08:22,080 Speaker 1: do it. And that's just not the way that behavior 159 00:08:22,160 --> 00:08:24,960 Speaker 1: change works. We like to feel successful, we like to 160 00:08:24,960 --> 00:08:27,320 Speaker 1: feel strong, we like to lean into things that we're 161 00:08:27,360 --> 00:08:30,760 Speaker 1: good at. And the longer that we sit in and 162 00:08:31,040 --> 00:08:34,000 Speaker 1: you know, our heart on ourselves the longer that we're 163 00:08:34,000 --> 00:08:35,920 Speaker 1: going to stay right where we are here. 164 00:08:35,960 --> 00:08:38,199 Speaker 2: We are today to talk about emotional eating, which can 165 00:08:38,240 --> 00:08:42,920 Speaker 2: definitely be one of the factors for someone who is 166 00:08:43,040 --> 00:08:47,200 Speaker 2: experiencing feeling stuck with different behavior changes. Right, So let's 167 00:08:47,400 --> 00:08:51,520 Speaker 2: start first and foremost by defining what emotional eating is. 168 00:08:52,000 --> 00:08:56,400 Speaker 1: Yes, so at its core and I'm going to give 169 00:08:56,400 --> 00:08:58,959 Speaker 1: a bunch of caveats here right after I say it, 170 00:08:59,400 --> 00:09:04,239 Speaker 1: but at its or emotional eating is eating in response 171 00:09:04,559 --> 00:09:10,240 Speaker 1: to emotions, which is obviously a very simple definition there. 172 00:09:11,760 --> 00:09:16,079 Speaker 1: So when we think about emotional eating, we often envision 173 00:09:16,559 --> 00:09:19,480 Speaker 1: something like, you know, I'm stressed, or I just had 174 00:09:19,480 --> 00:09:21,559 Speaker 1: a breakup, or I just had a hard day at work, 175 00:09:21,600 --> 00:09:24,040 Speaker 1: and now I'm going to go eat something that's going 176 00:09:24,080 --> 00:09:26,760 Speaker 1: to help me to feel better. And at a high level, 177 00:09:26,800 --> 00:09:30,920 Speaker 1: that generally is I think what emotional eating can look 178 00:09:31,040 --> 00:09:34,080 Speaker 1: like and often does look like. But there's a lot 179 00:09:34,120 --> 00:09:37,280 Speaker 1: of other types of eating habits that many of us 180 00:09:37,400 --> 00:09:41,600 Speaker 1: have that perhaps we lump into this category of emotional eating, 181 00:09:42,760 --> 00:09:44,880 Speaker 1: or maybe that we just we don't know why it 182 00:09:44,960 --> 00:09:47,080 Speaker 1: is that we're eating, so maybe we think, oh, maybe 183 00:09:47,080 --> 00:09:50,680 Speaker 1: it's just my emotions that don't necessarily look like what 184 00:09:50,760 --> 00:09:53,679 Speaker 1: I just described, So that could be like, you know, 185 00:09:53,800 --> 00:09:57,160 Speaker 1: all right, I'm not necessarily feeling stressed, but it's ten 186 00:09:57,160 --> 00:10:01,040 Speaker 1: o'clock at night and I'm watching TV and I just finish, 187 00:10:01,120 --> 00:10:02,880 Speaker 1: you know, a second pint of ice cream or a 188 00:10:02,880 --> 00:10:05,640 Speaker 1: first pint of ice cream, and then you might ask yourself, well, 189 00:10:05,679 --> 00:10:08,840 Speaker 1: I wasn't hungry, and I wasn't really paying that much attention, 190 00:10:09,000 --> 00:10:11,520 Speaker 1: but I also don't necessarily feel stressed. So, you know, 191 00:10:11,760 --> 00:10:14,480 Speaker 1: was that emotional eating. It's a good question. It was 192 00:10:14,480 --> 00:10:18,600 Speaker 1: certainly eating not due to hunger, but was there sort 193 00:10:18,640 --> 00:10:21,640 Speaker 1: of an awareness of being stressed or upset in that moment? 194 00:10:21,840 --> 00:10:22,640 Speaker 4: You know? Unclear? 195 00:10:23,160 --> 00:10:25,720 Speaker 1: So we sort of had this really traditional like I'm 196 00:10:25,760 --> 00:10:27,720 Speaker 1: stressed or I'm upset and I'm sad I and I 197 00:10:27,760 --> 00:10:28,920 Speaker 1: turn to food and I. 198 00:10:28,920 --> 00:10:31,040 Speaker 4: Feel a little bit better or I feel distracted. 199 00:10:31,480 --> 00:10:33,840 Speaker 1: But then there's these other types of this non hunger 200 00:10:33,960 --> 00:10:36,640 Speaker 1: habitual eating, which is what I typically call it, which 201 00:10:36,720 --> 00:10:41,199 Speaker 1: isn't necessarily linked to a emotion that you're really aware of, 202 00:10:41,400 --> 00:10:43,800 Speaker 1: perhaps in the moment, but maybe was in the past, 203 00:10:43,920 --> 00:10:46,720 Speaker 1: or you know, maybe developed through an emotional connection that 204 00:10:46,760 --> 00:10:48,560 Speaker 1: has really just kind of turned into a habit. 205 00:10:48,720 --> 00:10:52,520 Speaker 2: And what you said there that word distraction really resonates 206 00:10:52,520 --> 00:10:55,600 Speaker 2: with me because I think about when I'm working on 207 00:10:55,760 --> 00:10:59,000 Speaker 2: a big project, when I was recently studying for my 208 00:10:59,040 --> 00:11:02,880 Speaker 2: certified professional certification, and before i'd ever sit down to 209 00:11:03,040 --> 00:11:05,640 Speaker 2: dive into a bulk of work, or maybe even after 210 00:11:05,679 --> 00:11:08,000 Speaker 2: I'd sit down, I'd say to myself, you know what, 211 00:11:08,080 --> 00:11:10,120 Speaker 2: I'm just gonna walk into the kitchen really quick. 212 00:11:10,320 --> 00:11:11,520 Speaker 4: Yeah, yeah, yeah. 213 00:11:11,360 --> 00:11:14,840 Speaker 2: And I feel as though that has been for me 214 00:11:15,160 --> 00:11:18,160 Speaker 2: something that I've done for as long as I can remember. 215 00:11:18,320 --> 00:11:22,120 Speaker 1: Yeah, yep, So tell me what I mean as you 216 00:11:22,320 --> 00:11:24,160 Speaker 1: just as you were saying it, it sounds like you've 217 00:11:24,160 --> 00:11:26,800 Speaker 1: thought about that quite a lot. And there's you're making 218 00:11:26,800 --> 00:11:29,199 Speaker 1: a connection between I'm about to start this big thing 219 00:11:29,240 --> 00:11:32,040 Speaker 1: of work and I've noticed this vader and I always 220 00:11:32,080 --> 00:11:32,360 Speaker 1: sort of. 221 00:11:32,360 --> 00:11:34,880 Speaker 4: Go into the kitchen. How does that function for you? 222 00:11:35,120 --> 00:11:37,400 Speaker 1: Like, what does that feel like when you go to 223 00:11:37,480 --> 00:11:38,800 Speaker 1: grab something to eat? 224 00:11:39,080 --> 00:11:41,600 Speaker 2: I feel like I'm just putting off the thing that 225 00:11:41,840 --> 00:11:45,960 Speaker 2: I'm going to do. And I know that we're talking 226 00:11:45,960 --> 00:11:49,840 Speaker 2: about feeling here, So for feeling words, I would say 227 00:11:50,240 --> 00:11:55,280 Speaker 2: that it feels temporarily satisfying knowing that I can do 228 00:11:55,360 --> 00:11:58,840 Speaker 2: this small thing quote unquote successfully. We're talking about creatures 229 00:11:58,840 --> 00:12:01,160 Speaker 2: of wanting to feel success. Right, I can do this 230 00:12:01,160 --> 00:12:04,880 Speaker 2: thing quote unquote successfully, But then in fifteen minutes or so, 231 00:12:05,240 --> 00:12:07,240 Speaker 2: when I'm reflecting about the thing that I did quote 232 00:12:07,320 --> 00:12:09,600 Speaker 2: unquote successfully, I'm like, why did you do that? 233 00:12:09,600 --> 00:12:11,640 Speaker 3: That wasn't something that you actually wanted to do? 234 00:12:12,040 --> 00:12:17,480 Speaker 1: Right, Right, So the function of the behavior, maybe in 235 00:12:17,520 --> 00:12:21,120 Speaker 1: the moment, actually did work in some way, shape or form. 236 00:12:21,320 --> 00:12:23,920 Speaker 1: You know, I would actually argue that it did, meaning 237 00:12:24,000 --> 00:12:26,800 Speaker 1: that going to get something to eat it did something. 238 00:12:26,840 --> 00:12:29,280 Speaker 1: Whether it was distracting you from the fact that this 239 00:12:29,360 --> 00:12:31,079 Speaker 1: project was going to be something that you're going to 240 00:12:31,200 --> 00:12:32,880 Speaker 1: you know, have to dive into and sort of be 241 00:12:32,920 --> 00:12:35,400 Speaker 1: really focused on in the next number of over the 242 00:12:35,400 --> 00:12:38,240 Speaker 1: next number of hours, you know, maybe there's some anxiety 243 00:12:38,280 --> 00:12:41,040 Speaker 1: around that. Maybe it was just like, this is actually 244 00:12:41,080 --> 00:12:43,520 Speaker 1: something that I've just always done, so I have this 245 00:12:43,640 --> 00:12:45,480 Speaker 1: pull to do it, and it would feel weird not 246 00:12:45,679 --> 00:12:49,040 Speaker 1: to do it. So that's almost like maintaining some sense 247 00:12:49,080 --> 00:12:50,839 Speaker 1: of just feeling normal because this is what. 248 00:12:50,800 --> 00:12:51,560 Speaker 4: I always do. 249 00:12:52,000 --> 00:12:55,120 Speaker 1: But in some way, shape or form that worked for 250 00:12:55,200 --> 00:12:58,720 Speaker 1: you in the moment. It functioned for you in a 251 00:12:58,720 --> 00:13:01,400 Speaker 1: good way in the moment, but minutes later it did 252 00:13:01,440 --> 00:13:05,080 Speaker 1: not and it sounds like that question that you then 253 00:13:05,160 --> 00:13:08,240 Speaker 1: have why did I do this? That's actually where I 254 00:13:08,240 --> 00:13:11,400 Speaker 1: immediately start to hear that like being hard on yourself, 255 00:13:11,480 --> 00:13:12,959 Speaker 1: you know, and not just you, I mean and all 256 00:13:13,000 --> 00:13:15,800 Speaker 1: of us, all of us, like why did I do that? 257 00:13:15,920 --> 00:13:18,880 Speaker 1: What's wrong with me? It doesn't work, it's not helpful. 258 00:13:19,200 --> 00:13:21,560 Speaker 1: And that's where that spin can can come in. 259 00:13:22,200 --> 00:13:25,360 Speaker 3: Yeah, yeah, so what do you say after the spin? 260 00:13:26,480 --> 00:13:27,040 Speaker 4: So after this? 261 00:13:27,240 --> 00:13:29,720 Speaker 1: So this is where I think it can be really 262 00:13:29,760 --> 00:13:34,400 Speaker 1: really helpful to do some kind of do some learning 263 00:13:34,520 --> 00:13:38,599 Speaker 1: about how emotional eating or habitual eating works, which is 264 00:13:38,640 --> 00:13:40,559 Speaker 1: what we're doing right now, right, we're talking about it, 265 00:13:40,640 --> 00:13:43,960 Speaker 1: So how does this kind of eating actually work? And 266 00:13:44,480 --> 00:13:47,760 Speaker 1: start to understand and specifically how does it work in 267 00:13:47,880 --> 00:13:50,840 Speaker 1: your life, and then start to understand it in a 268 00:13:50,880 --> 00:13:53,400 Speaker 1: way where you walk away saying something like, all right, 269 00:13:53,440 --> 00:13:55,720 Speaker 1: you know what, it actually makes sense that I did that. 270 00:13:56,280 --> 00:13:58,280 Speaker 1: Of course I went into the kitchen and ate right 271 00:13:58,320 --> 00:14:00,719 Speaker 1: before I was going to sit down and do this 272 00:14:00,920 --> 00:14:04,400 Speaker 1: massive amount of work, because you know, I was stressed 273 00:14:04,400 --> 00:14:07,080 Speaker 1: about it, or I've always done it, or it's just 274 00:14:07,200 --> 00:14:09,720 Speaker 1: giving me a sense of distraction and relief for a minute, 275 00:14:10,600 --> 00:14:14,000 Speaker 1: knowing that it's not that there's something wrong with me. 276 00:14:14,120 --> 00:14:16,199 Speaker 1: I shouldn't beat myself up about it. I shouldn't be 277 00:14:16,240 --> 00:14:19,680 Speaker 1: hard on myself about it. I need now moving forward 278 00:14:19,920 --> 00:14:22,560 Speaker 1: to figure out another way to sort of manage whatever 279 00:14:22,600 --> 00:14:25,320 Speaker 1: that emotion is when this situation comes back up again. 280 00:14:25,880 --> 00:14:29,800 Speaker 1: So it's moving away from that like spinning around why 281 00:14:29,800 --> 00:14:32,320 Speaker 1: did I do it? What's wrong with me? And moving 282 00:14:32,360 --> 00:14:35,760 Speaker 1: toward Okay, here's why I did it. It makes sense 283 00:14:35,800 --> 00:14:38,840 Speaker 1: that I did it. I could have predicted it. Now 284 00:14:39,120 --> 00:14:41,320 Speaker 1: next time around, what am I going to you know, 285 00:14:41,400 --> 00:14:42,640 Speaker 1: what am I going to do differently? 286 00:14:42,720 --> 00:14:44,200 Speaker 4: Or how do I want to handle it differently? 287 00:14:44,840 --> 00:14:46,720 Speaker 1: Because the more we sit and spin with it, the 288 00:14:46,720 --> 00:14:49,000 Speaker 1: more likely we're just going to get frustrated, and honestly, 289 00:14:49,120 --> 00:14:51,280 Speaker 1: the more likely we're going to continue to eat or 290 00:14:51,480 --> 00:14:54,040 Speaker 1: you know, it's just going to kind of spiral. 291 00:14:54,160 --> 00:14:54,760 Speaker 3: Right right. 292 00:14:55,080 --> 00:14:58,640 Speaker 2: I recall trying to work on this a few months 293 00:14:58,640 --> 00:15:00,800 Speaker 2: ago with the help of my life life coach, and 294 00:15:00,840 --> 00:15:03,680 Speaker 2: one of the things that I did I so profoundly 295 00:15:03,720 --> 00:15:06,560 Speaker 2: remember that I was having a really difficult afternoon and 296 00:15:06,760 --> 00:15:11,040 Speaker 2: I instead of going to my favorite place, which was 297 00:15:11,080 --> 00:15:14,360 Speaker 2: two blocks away, to grab a canoli, I spun it 298 00:15:14,640 --> 00:15:18,920 Speaker 2: into me walking into a little jewelry store that was 299 00:15:19,000 --> 00:15:22,000 Speaker 2: right there, and I bought myself a ring to reflect 300 00:15:22,040 --> 00:15:25,200 Speaker 2: on the fact that I had control over my emotions. 301 00:15:25,360 --> 00:15:27,040 Speaker 2: That when I look down at the ring now, I 302 00:15:27,040 --> 00:15:29,800 Speaker 2: think about the fact that I have control over my emotions. 303 00:15:29,920 --> 00:15:32,280 Speaker 1: Wow, I love that I would even I'm going to 304 00:15:32,600 --> 00:15:35,160 Speaker 1: make a slide change there. Like you have control over 305 00:15:35,200 --> 00:15:40,040 Speaker 1: your behaviors. That's it, Like because you're stressed. You were stressed, 306 00:15:40,200 --> 00:15:42,800 Speaker 1: were it was rough day, right, So behavior one could 307 00:15:42,840 --> 00:15:45,080 Speaker 1: have been like going and eating something. Behavior too is 308 00:15:45,120 --> 00:15:47,840 Speaker 1: going and buying this ring. And this is where there's 309 00:15:47,880 --> 00:15:50,520 Speaker 1: like there's that there's a difference between how we feel 310 00:15:50,520 --> 00:15:53,600 Speaker 1: and what we do, and very often those two things 311 00:15:53,720 --> 00:15:56,680 Speaker 1: like predict one another. You know, we act based on 312 00:15:56,720 --> 00:15:59,160 Speaker 1: how we feel, and usually that's related to what we've 313 00:15:59,160 --> 00:16:03,160 Speaker 1: done in the past, and not always, but there is 314 00:16:03,320 --> 00:16:06,360 Speaker 1: often with enough practice and sort of awareness and you know, 315 00:16:06,400 --> 00:16:09,640 Speaker 1: paying attention, a moment where you can choose to do 316 00:16:09,720 --> 00:16:13,720 Speaker 1: something differently and then just see what happens. Like, that's 317 00:16:13,760 --> 00:16:15,840 Speaker 1: amazing that you you know, you went in you bought 318 00:16:15,840 --> 00:16:17,840 Speaker 1: a ring, like that was a different behavior than what 319 00:16:17,880 --> 00:16:19,160 Speaker 1: you would have done in terms of going to the 320 00:16:19,200 --> 00:16:22,040 Speaker 1: store and getting the Canoli, right, and that's that's like 321 00:16:22,200 --> 00:16:23,200 Speaker 1: it's actually really huge. 322 00:16:23,480 --> 00:16:26,600 Speaker 2: Yeah, Like I am in charge of how I react 323 00:16:26,640 --> 00:16:30,520 Speaker 2: to my thoughts and my emotions, and so looking down 324 00:16:30,560 --> 00:16:32,520 Speaker 2: now and seeing that ring, I think the next step 325 00:16:32,640 --> 00:16:34,840 Speaker 2: in my how do we react to our feelings journey 326 00:16:34,880 --> 00:16:37,360 Speaker 2: is probably not to spend money every time that we're 327 00:16:37,360 --> 00:16:39,880 Speaker 2: feeling some kind of way, but like, let's work on 328 00:16:39,920 --> 00:16:42,480 Speaker 2: emotional eating and then like the rest will follow. 329 00:16:42,640 --> 00:16:46,880 Speaker 4: Right. But you know, so I love that. I love that. 330 00:16:46,920 --> 00:16:51,080 Speaker 1: I've actually often thought, you know, how could it all become, 331 00:16:51,280 --> 00:16:53,680 Speaker 1: you know, very wealthy if we somehow were able to 332 00:16:53,720 --> 00:16:56,160 Speaker 1: just snap our fingers and get a massage therapist to 333 00:16:56,240 --> 00:16:59,480 Speaker 1: just give us a massage in any moment, rather than 334 00:16:59,520 --> 00:17:02,080 Speaker 1: going to the I'm going to get a massage right now. 335 00:17:02,760 --> 00:17:06,000 Speaker 2: Open only store, no Amazon purchases, get rid of the 336 00:17:06,040 --> 00:17:08,200 Speaker 2: Tzara app on your phone, Like all of these things 337 00:17:08,240 --> 00:17:11,320 Speaker 2: would probably be in service to me. But I want 338 00:17:11,359 --> 00:17:13,480 Speaker 2: to go back to this concept that you were talking 339 00:17:13,560 --> 00:17:16,720 Speaker 2: about about the shame spiraling, Right, for someone who feels 340 00:17:16,760 --> 00:17:20,119 Speaker 2: as though they are stuck in that shame spiral, what 341 00:17:20,280 --> 00:17:21,000 Speaker 2: happens next? 342 00:17:21,320 --> 00:17:24,879 Speaker 1: Yeah, So when there is a shame spiral, as I 343 00:17:24,920 --> 00:17:28,080 Speaker 1: was getting to before there. Very often we can see 344 00:17:28,080 --> 00:17:30,200 Speaker 1: the writing on the wall, which is that you sort 345 00:17:30,240 --> 00:17:32,320 Speaker 1: of you get stuck there and you know, why did 346 00:17:32,320 --> 00:17:35,000 Speaker 1: I do that? Well? I, you know, I really screwed up. 347 00:17:35,400 --> 00:17:37,600 Speaker 1: What's the point of like continuing to try to take 348 00:17:37,600 --> 00:17:39,600 Speaker 1: care of myself or eat healthy today or whatever it 349 00:17:39,680 --> 00:17:41,880 Speaker 1: might be, And we can quickly see how that can 350 00:17:41,880 --> 00:17:44,480 Speaker 1: turn into you know, even more drinking or spending more, 351 00:17:44,560 --> 00:17:49,119 Speaker 1: whatever it might be. So recognizing that the shame cycle 352 00:17:49,240 --> 00:17:52,679 Speaker 1: is even a thing for you, or that that the 353 00:17:52,720 --> 00:17:55,520 Speaker 1: words that you say to yourself in your own head 354 00:17:57,000 --> 00:18:01,120 Speaker 1: are not helpful is so critical as a step one. 355 00:18:01,280 --> 00:18:05,119 Speaker 1: And this is where that idea of getting just really 356 00:18:05,320 --> 00:18:09,680 Speaker 1: curious about your own patterns and behaviors comes in as 357 00:18:09,720 --> 00:18:13,520 Speaker 1: opposed to immediately just trying to like fix them or 358 00:18:13,720 --> 00:18:15,479 Speaker 1: change them. 359 00:18:15,080 --> 00:18:17,480 Speaker 4: Because until we really. 360 00:18:17,160 --> 00:18:20,760 Speaker 1: Understand, all right, this is happening again, I'm in that 361 00:18:20,920 --> 00:18:25,359 Speaker 1: situation where I'm being hard on myself, I am feeling 362 00:18:25,400 --> 00:18:28,040 Speaker 1: that sense of shame. Until we get into that situation 363 00:18:28,080 --> 00:18:32,240 Speaker 1: where we can recognize that it's nearly impossible to change, 364 00:18:32,400 --> 00:18:36,080 Speaker 1: to change sort of the course of the behaviors if 365 00:18:36,160 --> 00:18:39,280 Speaker 1: it's already started to you know, kind of run down 366 00:18:39,280 --> 00:18:42,280 Speaker 1: the hill. So we have to develop that awareness, We 367 00:18:42,359 --> 00:18:45,719 Speaker 1: have to really understand what our own patterns are and 368 00:18:45,760 --> 00:18:48,720 Speaker 1: start to notice it in the moment, because that's the 369 00:18:48,800 --> 00:18:51,120 Speaker 1: time when we have an opportunity to say, all right, 370 00:18:51,680 --> 00:18:54,320 Speaker 1: I know what this is, and it's going to be 371 00:18:54,359 --> 00:18:55,639 Speaker 1: hard to take a different step. 372 00:18:55,880 --> 00:18:57,960 Speaker 4: And this is the only moment. 373 00:18:57,720 --> 00:18:59,560 Speaker 1: That I could then say I'm going to go buy 374 00:18:59,560 --> 00:19:01,520 Speaker 1: the ring and dead or whatever it might be, because 375 00:19:01,880 --> 00:19:04,840 Speaker 1: you have the awareness that that that's what's actually happening. 376 00:19:05,000 --> 00:19:07,480 Speaker 1: So it's almost like trying to separate sort of the 377 00:19:07,480 --> 00:19:09,199 Speaker 1: thoughts that are going on in your head from like 378 00:19:09,280 --> 00:19:12,560 Speaker 1: who you are as a person in a way, and 379 00:19:13,000 --> 00:19:14,840 Speaker 1: so that you can say, this is the thought pattern 380 00:19:14,840 --> 00:19:17,520 Speaker 1: that's popping back up for me. It's not me, it's 381 00:19:17,520 --> 00:19:19,040 Speaker 1: not how I want to live, it's not actually. 382 00:19:18,840 --> 00:19:21,280 Speaker 4: What I believe. It's that thought pattern. 383 00:19:21,880 --> 00:19:24,000 Speaker 2: Separating who you are and who you want to be 384 00:19:24,160 --> 00:19:25,280 Speaker 2: versus what's going on. 385 00:19:25,400 --> 00:19:28,960 Speaker 3: That's very interesting there. So then take this in the 386 00:19:28,960 --> 00:19:29,399 Speaker 3: next step. 387 00:19:29,480 --> 00:19:33,600 Speaker 2: Right, someone has this awareness, but they still feel so stuck. Right, 388 00:19:33,720 --> 00:19:36,040 Speaker 2: it's like, I know this is happening, I feel it happening. 389 00:19:36,359 --> 00:19:39,040 Speaker 2: I'm trying to change the behavior. It's not happening. For 390 00:19:39,160 --> 00:19:40,320 Speaker 2: me them, what do they do? 391 00:19:40,600 --> 00:19:44,280 Speaker 1: Yeah, Well, one thing that's really I think really critical 392 00:19:44,320 --> 00:19:47,800 Speaker 1: within all of this is to know and this isn't 393 00:19:47,920 --> 00:19:49,760 Speaker 1: this isn't a solved per se, but it's a way 394 00:19:49,760 --> 00:19:50,800 Speaker 1: to at least. 395 00:19:50,680 --> 00:19:52,800 Speaker 4: Get some soft landing. 396 00:19:53,480 --> 00:19:56,080 Speaker 1: Is to know that you're not alone in this, and 397 00:19:56,119 --> 00:19:59,800 Speaker 1: to talk to people if you can, that have similar 398 00:19:59,800 --> 00:20:03,400 Speaker 1: sh struggles, because I do think that there's this very 399 00:20:03,560 --> 00:20:08,000 Speaker 1: powerful truth in that so many people struggle with exactly 400 00:20:08,080 --> 00:20:10,600 Speaker 1: what we're talking about here, whether it's related to food, 401 00:20:11,200 --> 00:20:14,160 Speaker 1: like saving money, shopping, whatever it might be, and that 402 00:20:14,200 --> 00:20:18,840 Speaker 1: there is this sense that in order to somehow you know, 403 00:20:18,880 --> 00:20:20,439 Speaker 1: come out on the other side of it, we have 404 00:20:20,480 --> 00:20:23,080 Speaker 1: to we have to fix it ourselves. And there again, 405 00:20:23,119 --> 00:20:25,520 Speaker 1: there's sort of something wrong with me. The more we 406 00:20:25,560 --> 00:20:27,960 Speaker 1: can talk to other people and realize that we're not 407 00:20:28,000 --> 00:20:31,280 Speaker 1: alone in this, it often will help soften a little 408 00:20:31,280 --> 00:20:34,399 Speaker 1: bit of that, like that language in our in our heads. 409 00:20:35,200 --> 00:20:37,840 Speaker 1: And I think having a softness to the way that 410 00:20:37,880 --> 00:20:41,960 Speaker 1: we're approaching changes that we're trying to make a compassionate approach, 411 00:20:42,040 --> 00:20:45,879 Speaker 1: all of that is just such a critical part of this. 412 00:20:46,400 --> 00:20:49,399 Speaker 1: And so what I would want to hear somebody say is, 413 00:20:49,440 --> 00:20:51,280 Speaker 1: you know, I'm trying so hard to make changes and 414 00:20:51,320 --> 00:20:55,520 Speaker 1: it's still not working. Rather than that sounding like, oh, 415 00:20:55,600 --> 00:20:58,439 Speaker 1: it's still not working, I'm so frustrated, it's sounding like, 416 00:20:58,600 --> 00:21:02,919 Speaker 1: all right, this is still not working, and this is 417 00:21:03,080 --> 00:21:07,440 Speaker 1: really important to me, and I really want to make 418 00:21:07,560 --> 00:21:11,400 Speaker 1: changes around the way I eat or how I take 419 00:21:11,440 --> 00:21:15,000 Speaker 1: care of myself, and everything I've tried so far, despite 420 00:21:15,000 --> 00:21:21,159 Speaker 1: my best efforts, has not worked. So but and it 421 00:21:21,200 --> 00:21:24,200 Speaker 1: matters so much that I need to now think about 422 00:21:24,240 --> 00:21:26,160 Speaker 1: like I need to think about it a little bit differently. 423 00:21:26,480 --> 00:21:30,359 Speaker 1: What's something that maybe I tried that worked one time, 424 00:21:30,720 --> 00:21:33,439 Speaker 1: just a little bit that I could try again and 425 00:21:33,480 --> 00:21:36,160 Speaker 1: maybe take a little bit of a different angle, or 426 00:21:36,280 --> 00:21:39,480 Speaker 1: you know, it's so it's changing that voice to one 427 00:21:39,520 --> 00:21:45,480 Speaker 1: that's really like nurturing and compassionate and knows that you again, 428 00:21:45,560 --> 00:21:49,120 Speaker 1: separating yourself from that voice really really want to make 429 00:21:49,200 --> 00:21:54,720 Speaker 1: changes and allowing yourself to be vulnerable almost with that 430 00:21:55,640 --> 00:21:57,959 Speaker 1: just like you would talk to like a really good friend, 431 00:21:58,359 --> 00:22:01,440 Speaker 1: like you have strength, you have you know there's things 432 00:22:01,480 --> 00:22:03,719 Speaker 1: that have worked, even if it was just one time. 433 00:22:04,240 --> 00:22:08,640 Speaker 1: There's you know, there's there's stress that you're dealing with 434 00:22:08,720 --> 00:22:11,679 Speaker 1: and no wonder you're feeling frustrated, like, how can you 435 00:22:11,760 --> 00:22:13,680 Speaker 1: back off on some of that stress? And this is 436 00:22:13,720 --> 00:22:16,919 Speaker 1: where it's looking holistically, not just at the moment of 437 00:22:16,960 --> 00:22:20,600 Speaker 1: like emotional eating, but at the big picture of you know, 438 00:22:20,640 --> 00:22:22,800 Speaker 1: your overall well being. 439 00:22:26,760 --> 00:22:29,160 Speaker 2: Taking your break from today's episode to give some love 440 00:22:29,320 --> 00:22:34,280 Speaker 2: to AG one from Athletic Greens. Ag one replaces key 441 00:22:34,480 --> 00:22:38,680 Speaker 2: health products in one simple scoop, combining nine health products 442 00:22:38,880 --> 00:22:42,760 Speaker 2: working together as one, replacing your multi vitamin, multi minerals, 443 00:22:42,960 --> 00:22:47,399 Speaker 2: pre im probiotics, immunity support, and more. What this means, 444 00:22:47,400 --> 00:22:49,960 Speaker 2: honestly is that AG one just does more for your 445 00:22:50,000 --> 00:22:54,440 Speaker 2: body and it saves you time, money, and confusion compared 446 00:22:54,480 --> 00:22:59,639 Speaker 2: to taking multiple unique products. Seriously, before I started shaking 447 00:22:59,720 --> 00:23:02,720 Speaker 2: up AG one, every single day I would just like 448 00:23:02,800 --> 00:23:07,320 Speaker 2: halphazardly walk into my local CBS and buy whatever. 449 00:23:07,280 --> 00:23:09,359 Speaker 3: Gummy vitamins were on sale. 450 00:23:09,960 --> 00:23:13,080 Speaker 2: Now I know that every single day by incorporating this 451 00:23:13,119 --> 00:23:16,680 Speaker 2: into my routine, I am giving my body exactly what 452 00:23:16,840 --> 00:23:20,920 Speaker 2: it needs and also what I deserve. I do get 453 00:23:20,960 --> 00:23:23,800 Speaker 2: a lot of questions of what it tastes like. The 454 00:23:23,840 --> 00:23:25,520 Speaker 2: best way I can sum it up is really I 455 00:23:25,600 --> 00:23:28,120 Speaker 2: think it has like a sweet taste compared to other 456 00:23:28,160 --> 00:23:32,240 Speaker 2: greens with notes of pineapple and a little hint of vanilla. 457 00:23:32,880 --> 00:23:32,920 Speaker 1: Ugh. 458 00:23:33,200 --> 00:23:36,720 Speaker 3: I think it's refreshing and yummy, and that's. 459 00:23:36,480 --> 00:23:39,400 Speaker 2: Why I think I'm on I mean at least year 460 00:23:39,480 --> 00:23:43,480 Speaker 2: four of drinking this every single day, whether I'm here 461 00:23:43,560 --> 00:23:47,560 Speaker 2: at home in Brooklyn or on the road. Now, of course, 462 00:23:47,720 --> 00:23:49,440 Speaker 2: ag one has an offer for you. If you head 463 00:23:49,480 --> 00:23:52,719 Speaker 2: on over to Athleticgreens dot com slash hurdle, you can 464 00:23:52,760 --> 00:23:55,679 Speaker 2: get five free travel packs and a year's supply of 465 00:23:55,760 --> 00:23:58,480 Speaker 2: Vitamin D for free with your purchase. Again, that is 466 00:23:58,560 --> 00:24:11,720 Speaker 2: Athleticgreens dot com slash hurdle to get your freebies today. Okay, 467 00:24:11,760 --> 00:24:13,800 Speaker 2: so I hear you saying that, Think about a time 468 00:24:13,800 --> 00:24:16,560 Speaker 2: that something worked for you and for me personally, when 469 00:24:16,600 --> 00:24:19,560 Speaker 2: something worked for me when it came to kind of 470 00:24:19,640 --> 00:24:22,200 Speaker 2: navigating my anxiety and also what I was putting into 471 00:24:22,200 --> 00:24:23,280 Speaker 2: my body, I e. 472 00:24:23,280 --> 00:24:24,119 Speaker 3: Emotional eating. 473 00:24:24,440 --> 00:24:26,280 Speaker 2: I found that I had to be like in an 474 00:24:26,320 --> 00:24:30,000 Speaker 2: all or nothing kind of mentality and that I was. 475 00:24:29,920 --> 00:24:33,240 Speaker 3: Like eating really quote unquote good for me foods. 476 00:24:33,240 --> 00:24:36,000 Speaker 2: And I don't love labeling foods is good or bad, 477 00:24:36,080 --> 00:24:39,639 Speaker 2: but let's just say whole foods, fruits and vegetables really 478 00:24:39,680 --> 00:24:43,520 Speaker 2: on track. Breakfast lunch and dinner, and if I had 479 00:24:43,680 --> 00:24:46,720 Speaker 2: a moment or a meal that quote unquote felt bad, 480 00:24:47,240 --> 00:24:49,680 Speaker 2: then I would go it was like the roller coaster 481 00:24:49,760 --> 00:24:51,239 Speaker 2: was going up the hill and we were chilling, we 482 00:24:51,240 --> 00:24:52,240 Speaker 2: were going up the hill, and then all of. 483 00:24:52,240 --> 00:24:55,480 Speaker 3: A sudden, it's a wild ride down to the very bottom. Right. 484 00:24:55,560 --> 00:24:58,600 Speaker 2: So in that kind of instance, how does someone get 485 00:24:58,600 --> 00:25:00,840 Speaker 2: to a place where they can find balance And it's 486 00:25:00,880 --> 00:25:04,480 Speaker 2: not just completely option A or option B, but somewhere 487 00:25:04,520 --> 00:25:05,000 Speaker 2: in between. 488 00:25:05,520 --> 00:25:06,000 Speaker 4: I love that. 489 00:25:06,320 --> 00:25:08,520 Speaker 1: I love it because because what you and I think 490 00:25:08,520 --> 00:25:11,399 Speaker 1: you would say this, what you're actually describing, sounds like 491 00:25:11,440 --> 00:25:14,800 Speaker 1: it wasn't working for you, right, I mean in terms 492 00:25:14,840 --> 00:25:19,080 Speaker 1: of the the being on all of the time and 493 00:25:19,200 --> 00:25:21,280 Speaker 1: eating all the whole foods and exactly the way that 494 00:25:21,359 --> 00:25:24,919 Speaker 1: you know you quote unquote should Maybe it was working 495 00:25:25,040 --> 00:25:27,159 Speaker 1: in one way. I guess it depends on what your 496 00:25:27,200 --> 00:25:27,720 Speaker 1: goals are. 497 00:25:27,880 --> 00:25:28,040 Speaker 4: Right. 498 00:25:28,080 --> 00:25:28,920 Speaker 3: If your goal is. 499 00:25:28,880 --> 00:25:30,240 Speaker 1: I want to lose weight or I want to like 500 00:25:30,320 --> 00:25:32,359 Speaker 1: you know whatever, it might be sure that could have 501 00:25:32,400 --> 00:25:35,359 Speaker 1: been working, But it sounds like it wasn't working for 502 00:25:35,680 --> 00:25:38,160 Speaker 1: the totality of what you want your life to look 503 00:25:38,200 --> 00:25:39,000 Speaker 1: like day to day? 504 00:25:39,359 --> 00:25:40,679 Speaker 3: Is that what are Yeah? 505 00:25:40,720 --> 00:25:44,000 Speaker 1: Totally yeah, because I would argue that there's something that 506 00:25:44,080 --> 00:25:50,280 Speaker 1: you value about more consistency or you know, a balance, flexibility, 507 00:25:50,359 --> 00:25:53,480 Speaker 1: like you know that you don't want to from a 508 00:25:53,560 --> 00:25:58,160 Speaker 1: values perspective, feel like it's all or nothing, so put 509 00:25:58,160 --> 00:26:00,359 Speaker 1: the other goals, whether they're weight loss or health or 510 00:26:00,400 --> 00:26:03,960 Speaker 1: whatever it might be aside, but actually wanting to live 511 00:26:04,040 --> 00:26:06,480 Speaker 1: like a life that's balanced and not you know, feel 512 00:26:06,480 --> 00:26:10,159 Speaker 1: like there's these extremes, like it's like, well, what if that? 513 00:26:10,320 --> 00:26:12,800 Speaker 1: What if that's the goal? Then all of a sudden 514 00:26:12,840 --> 00:26:15,359 Speaker 1: it shifts away from Okay, the fact that I ate 515 00:26:15,400 --> 00:26:18,760 Speaker 1: that one meal that wasn't so good for me, maybe 516 00:26:18,800 --> 00:26:21,639 Speaker 1: even becomes something to be excited about or to celebrate 517 00:26:22,720 --> 00:26:28,760 Speaker 1: because it's evidence of some balance versus oh no, you messed. 518 00:26:28,560 --> 00:26:29,960 Speaker 3: Up right, right? 519 00:26:30,040 --> 00:26:33,600 Speaker 2: And I also think that here, as you're saying, a 520 00:26:33,640 --> 00:26:37,159 Speaker 2: helpful tool can be to articulate your values. That's also 521 00:26:37,560 --> 00:26:40,520 Speaker 2: one of the ways that you can stop emotional eating. 522 00:26:40,600 --> 00:26:41,080 Speaker 3: Is that right? 523 00:26:42,480 --> 00:26:42,800 Speaker 4: Yeah? 524 00:26:42,840 --> 00:26:46,239 Speaker 1: So values, I think we all should spend a lot 525 00:26:46,240 --> 00:26:50,359 Speaker 1: of time thinking about our values. Values are are not like, 526 00:26:50,400 --> 00:26:53,560 Speaker 1: they're not goals, right, They're not endpoints. Don't we don't 527 00:26:53,600 --> 00:26:56,600 Speaker 1: one day be like, you know, I achieved my value, 528 00:26:57,359 --> 00:27:01,800 Speaker 1: like or the thing that I value. Values are really 529 00:27:02,440 --> 00:27:05,399 Speaker 1: things that drive are that are important to us and 530 00:27:05,440 --> 00:27:09,000 Speaker 1: that drive our behavior. You know, we can always take 531 00:27:09,119 --> 00:27:13,360 Speaker 1: steps and do things that are in line with our values, 532 00:27:13,680 --> 00:27:16,280 Speaker 1: you know, no matter no matter what, even if we're 533 00:27:17,560 --> 00:27:19,600 Speaker 1: even if we're struggling in lots of different areas of 534 00:27:19,600 --> 00:27:22,640 Speaker 1: our lives. And so you might say, you know what, 535 00:27:22,800 --> 00:27:26,960 Speaker 1: I'm someone who really values my health, like it's you know, 536 00:27:27,000 --> 00:27:29,040 Speaker 1: my health is really important to be. Let's say, even 537 00:27:29,080 --> 00:27:31,520 Speaker 1: my mental health. Let's say my mental health is really 538 00:27:31,560 --> 00:27:34,800 Speaker 1: really important to me, and I want to be the 539 00:27:34,920 --> 00:27:39,520 Speaker 1: kind of person who puts a lot of care and 540 00:27:39,560 --> 00:27:44,000 Speaker 1: compassion sort of into my mental health. And based on 541 00:27:44,400 --> 00:27:47,280 Speaker 1: being somebody who wants to really live that value, I'm 542 00:27:47,280 --> 00:27:49,640 Speaker 1: going to pay really close attention to things that are 543 00:27:49,760 --> 00:27:52,320 Speaker 1: getting in the way that are like leading to me 544 00:27:52,359 --> 00:27:55,320 Speaker 1: feeling overly stressed or leaving me to feel like I'm 545 00:27:55,320 --> 00:27:58,000 Speaker 1: emotionally eating all the time. And I'm going to kind 546 00:27:58,000 --> 00:28:00,199 Speaker 1: of get to the bottom of figuring out how going 547 00:28:00,240 --> 00:28:02,520 Speaker 1: to approach that a little bit differently. So I think, 548 00:28:02,600 --> 00:28:06,000 Speaker 1: you know, keeping our values top of mind, it's like 549 00:28:06,040 --> 00:28:07,520 Speaker 1: it gives us a little bit of like just like 550 00:28:07,560 --> 00:28:10,400 Speaker 1: a bigger perspective on whatever it is that we might 551 00:28:10,400 --> 00:28:12,800 Speaker 1: be dealing with in the moment. It allows us to say, 552 00:28:13,200 --> 00:28:16,560 Speaker 1: all right, it's not really about this particular moment of 553 00:28:16,600 --> 00:28:18,639 Speaker 1: you know, the candy I do or don't want, or 554 00:28:18,640 --> 00:28:20,520 Speaker 1: what I'm having and creating for, but like looking at 555 00:28:20,560 --> 00:28:22,679 Speaker 1: a little bit of a bigger picture, how do I 556 00:28:22,680 --> 00:28:24,639 Speaker 1: want to live my life? How do I want to 557 00:28:24,720 --> 00:28:26,959 Speaker 1: you know, to sort of be in the world, and 558 00:28:27,040 --> 00:28:30,240 Speaker 1: what can I do right now in this moment behaviorally 559 00:28:30,760 --> 00:28:33,520 Speaker 1: that is, you know, in line with those values. So 560 00:28:33,560 --> 00:28:35,919 Speaker 1: it can just bring more meaning to the decisions that 561 00:28:35,960 --> 00:28:37,239 Speaker 1: we make and what we choose to do. 562 00:28:37,560 --> 00:28:38,080 Speaker 4: I love that. 563 00:28:38,440 --> 00:28:41,400 Speaker 2: So something else that you touched on before was the 564 00:28:41,440 --> 00:28:45,520 Speaker 2: importance of maybe letting other people in. And it's so understandable, 565 00:28:45,600 --> 00:28:49,200 Speaker 2: right because for so many there's a lot of shame 566 00:28:49,240 --> 00:28:51,960 Speaker 2: about feeling like you're messing up or feeling like you're 567 00:28:52,000 --> 00:28:54,120 Speaker 2: not quote unquote perfect. The last thing we want to 568 00:28:54,160 --> 00:28:58,720 Speaker 2: do often is tell the world all of our problems. Right, 569 00:28:58,840 --> 00:29:02,880 Speaker 2: And so first, someone use having difficulty letting others in 570 00:29:03,360 --> 00:29:06,840 Speaker 2: to what they're going through, what they're navigating when it 571 00:29:06,840 --> 00:29:10,120 Speaker 2: comes to emotional eating, what would you recommend to them? 572 00:29:10,360 --> 00:29:16,040 Speaker 1: Yeah, I mean it's so important to feel like a 573 00:29:16,160 --> 00:29:19,960 Speaker 1: sense of trust and confidence when you are being vulnerable, 574 00:29:20,000 --> 00:29:21,800 Speaker 1: of course, and when I say confidence, I mean like 575 00:29:21,960 --> 00:29:25,200 Speaker 1: in the people that you're being vulnerable to or with. 576 00:29:25,600 --> 00:29:28,280 Speaker 1: Now there's exceptions to that. I mean, there's so many 577 00:29:28,320 --> 00:29:31,920 Speaker 1: ways nowadays to be able to talk to people online, 578 00:29:31,960 --> 00:29:34,080 Speaker 1: to be able to, you know, sort of anonymously talk 579 00:29:34,120 --> 00:29:36,160 Speaker 1: about the things that you struggle with, or frankly even 580 00:29:36,240 --> 00:29:39,400 Speaker 1: just go and read about other people's stories that can 581 00:29:39,760 --> 00:29:42,760 Speaker 1: give you some sense of confidence that you're not alone. So, 582 00:29:42,840 --> 00:29:44,960 Speaker 1: for example, if it's not something that you're ready to 583 00:29:45,000 --> 00:29:49,080 Speaker 1: necessarily directly talk to somebody else about, I think that 584 00:29:49,120 --> 00:29:51,120 Speaker 1: can be a really good first steps. All right, let 585 00:29:51,160 --> 00:29:53,160 Speaker 1: me go read a little bit about other people's stories 586 00:29:53,200 --> 00:29:55,840 Speaker 1: and sort of get inspired by what other people have 587 00:29:55,960 --> 00:29:59,480 Speaker 1: shared to realize that you're not alone. That can really help. 588 00:30:00,000 --> 00:30:02,080 Speaker 1: And that's also where you know, where social media online 589 00:30:02,080 --> 00:30:06,920 Speaker 1: communities can be really helpful also. And you know, but 590 00:30:06,960 --> 00:30:10,320 Speaker 1: there's also ways to dip your toes into talking with 591 00:30:10,400 --> 00:30:13,160 Speaker 1: people you know in your real life about the things 592 00:30:13,160 --> 00:30:16,000 Speaker 1: that you struggle with. You know, even just by the 593 00:30:16,000 --> 00:30:18,240 Speaker 1: way that you ask questions like, oh, have you ever 594 00:30:18,280 --> 00:30:20,800 Speaker 1: struggled you know, you know, have you ever struggled with 595 00:30:20,840 --> 00:30:23,520 Speaker 1: this particular thing, or hey, I noticed that you know, 596 00:30:24,880 --> 00:30:27,640 Speaker 1: you know that I don't know that you stop drinking 597 00:30:27,720 --> 00:30:29,000 Speaker 1: or that you're eating in this way. Like, tell me 598 00:30:29,040 --> 00:30:32,960 Speaker 1: about basically asking other people to share their experiences to 599 00:30:33,000 --> 00:30:34,840 Speaker 1: try to warm up a little bit and see if 600 00:30:34,880 --> 00:30:37,840 Speaker 1: there is some mutual mutual trust or you know, opportunity 601 00:30:37,840 --> 00:30:40,080 Speaker 1: for disclosure. So it can take a little time for. 602 00:30:40,000 --> 00:30:41,120 Speaker 3: Sure, of course. 603 00:30:41,240 --> 00:30:43,600 Speaker 2: Yeah, I mean, just like with anything that makes us 604 00:30:43,640 --> 00:30:46,840 Speaker 2: feel a little bit uncomfortable, it's totally understandable that talking 605 00:30:46,920 --> 00:30:49,000 Speaker 2: about your eating abbots might be something that takes some 606 00:30:49,040 --> 00:30:52,000 Speaker 2: time to get used to. Now, when it comes to 607 00:30:53,120 --> 00:30:57,760 Speaker 2: navigating emotional eating versus physical hunger, sometimes it can be 608 00:30:57,800 --> 00:31:01,720 Speaker 2: a little bit of both. So how do we differentiate 609 00:31:01,800 --> 00:31:03,280 Speaker 2: between the two at times? 610 00:31:03,600 --> 00:31:07,960 Speaker 1: Yeah, great question. I mean, when you look up any 611 00:31:08,040 --> 00:31:11,000 Speaker 1: sort of textbook psychology textbooks that talks about this, you'll 612 00:31:11,040 --> 00:31:14,840 Speaker 1: basically hear about internal and external hunger, with sort of 613 00:31:14,840 --> 00:31:18,560 Speaker 1: that physical internal hunger being really focused on all right, 614 00:31:18,680 --> 00:31:21,200 Speaker 1: you know, your stomach is growling, maybe you feel a 615 00:31:21,240 --> 00:31:24,080 Speaker 1: little lightheaded, you haven't eaten in a couple of hours. 616 00:31:24,640 --> 00:31:29,200 Speaker 1: Whereas emotional or sort of more externally driven. Hunger is 617 00:31:29,440 --> 00:31:33,240 Speaker 1: often feels it feels like it comes on really suddenly. 618 00:31:33,480 --> 00:31:37,080 Speaker 1: There's often sort of this desire or thought to have 619 00:31:37,200 --> 00:31:41,120 Speaker 1: like a certain type of food. So emotionally eat, emotional 620 00:31:41,120 --> 00:31:43,560 Speaker 1: eating or habitual kind of eating can often feel. 621 00:31:43,320 --> 00:31:46,200 Speaker 4: Really specific, like a specific craving. There. 622 00:31:46,640 --> 00:31:49,320 Speaker 1: That type of eating often happens in certain situations, like 623 00:31:49,360 --> 00:31:53,200 Speaker 1: when you're alone or in the evening or at two 624 00:31:53,240 --> 00:31:57,720 Speaker 1: o'clock in the afternoon. And whereas physical hunger or sort 625 00:31:57,720 --> 00:32:00,400 Speaker 1: of the hunger that really just fuels our bodies is 626 00:32:01,280 --> 00:32:04,080 Speaker 1: you know, around meal times and especially if you're you know, 627 00:32:04,120 --> 00:32:07,680 Speaker 1: you're eating planned ways. But really, I think the difference 628 00:32:07,840 --> 00:32:11,440 Speaker 1: for many people is sort of cognitive, meaning it's about 629 00:32:11,480 --> 00:32:14,000 Speaker 1: the way they're thinking about the food. Oh I need 630 00:32:14,040 --> 00:32:16,320 Speaker 1: to have this in order to feel better, or I 631 00:32:16,360 --> 00:32:18,800 Speaker 1: can't stop thinking about the chips or the ice cream 632 00:32:18,880 --> 00:32:23,800 Speaker 1: or whatever it might be. And that's really different than saying, 633 00:32:23,880 --> 00:32:26,120 Speaker 1: for example, oh, I can't wait to have ice cream 634 00:32:26,200 --> 00:32:28,960 Speaker 1: later tonight, like that feels like, Oh, that's fun, I 635 00:32:28,960 --> 00:32:31,120 Speaker 1: can't wait to have ice cream later tonight. Very few 636 00:32:31,160 --> 00:32:34,640 Speaker 1: of us would describe that as emotional eating, but feeling like, oh, 637 00:32:34,680 --> 00:32:36,520 Speaker 1: I can't you know, I can't wait to be alone 638 00:32:36,600 --> 00:32:39,120 Speaker 1: by myself, like have the ice cream, and I can't 639 00:32:39,120 --> 00:32:42,160 Speaker 1: stop thinking about it. That's that's usually what people will 640 00:32:42,200 --> 00:32:44,240 Speaker 1: describe more as like the kind of emotional eating that 641 00:32:44,280 --> 00:32:47,200 Speaker 1: they want to that they typically want, you know, want 642 00:32:47,240 --> 00:32:48,440 Speaker 1: to have happened a whole lot less. 643 00:32:49,200 --> 00:32:51,760 Speaker 3: Yeah, Yeah, I can definitely relate to that. 644 00:32:52,040 --> 00:32:56,280 Speaker 2: So for then those that they've listened to all this, 645 00:32:56,560 --> 00:32:59,560 Speaker 2: they hear it, they're in the shame cycle and they 646 00:32:59,600 --> 00:33:03,680 Speaker 2: feel so truly it's just out of hand. What resources 647 00:33:03,760 --> 00:33:07,880 Speaker 2: are there for them to move forward and really try 648 00:33:07,920 --> 00:33:09,120 Speaker 2: to nip this in the butt. 649 00:33:09,360 --> 00:33:11,520 Speaker 1: Yeah, as I've already been saying, I think kind of 650 00:33:11,640 --> 00:33:14,720 Speaker 1: educating yourself about all this is a really important sort 651 00:33:14,760 --> 00:33:17,600 Speaker 1: of step one. Lots of different ways to do that. 652 00:33:17,640 --> 00:33:19,800 Speaker 1: There's some really great, really great ways to do that 653 00:33:19,840 --> 00:33:21,240 Speaker 1: on social media. There's great ways to do that with 654 00:33:21,280 --> 00:33:24,280 Speaker 1: a lot of just more sort of science backed resources. 655 00:33:24,320 --> 00:33:26,600 Speaker 1: But I work at weight Watchers, as you know, and 656 00:33:26,880 --> 00:33:29,560 Speaker 1: a place like weight Watchers is sort of really unique 657 00:33:29,600 --> 00:33:32,480 Speaker 1: in that you are naturally going to be surrounded by 658 00:33:32,560 --> 00:33:36,440 Speaker 1: people who have similar struggles. So that's one thing that 659 00:33:36,480 --> 00:33:38,520 Speaker 1: we find is that when people come in and they 660 00:33:38,600 --> 00:33:41,440 Speaker 1: talk to people on our social network or in our workshops, 661 00:33:41,440 --> 00:33:44,880 Speaker 1: whatever it might be, that there is this right away 662 00:33:44,960 --> 00:33:49,080 Speaker 1: to sort of kinship around a similar struggle, and you're 663 00:33:49,120 --> 00:33:51,959 Speaker 1: in a place where you're able to learn strategies and 664 00:33:52,000 --> 00:33:54,760 Speaker 1: sort of behavior, you know, behavioral strategies to actually make 665 00:33:54,880 --> 00:33:59,080 Speaker 1: changes for many people that might be talking to a 666 00:33:59,240 --> 00:34:02,120 Speaker 1: to a therapist, that may be going to a group 667 00:34:02,120 --> 00:34:06,040 Speaker 1: where people are having similar struggles. There are from a 668 00:34:06,080 --> 00:34:09,840 Speaker 1: behavioral perspective like all right, how do I actually interrupt 669 00:34:09,880 --> 00:34:13,120 Speaker 1: this habit? How do I develop that awareness of what 670 00:34:13,120 --> 00:34:17,120 Speaker 1: my patterns are and do something different. We all need 671 00:34:17,200 --> 00:34:20,080 Speaker 1: support around that. We can read around it, we can 672 00:34:20,120 --> 00:34:22,720 Speaker 1: practice it on our own. But I'm telling you, until 673 00:34:22,760 --> 00:34:27,040 Speaker 1: we start really having conversations, having some accountability from someone 674 00:34:27,040 --> 00:34:29,719 Speaker 1: that's trying to help us or just someone that we 675 00:34:29,760 --> 00:34:32,400 Speaker 1: can share, Okay, how do the go what got in 676 00:34:32,400 --> 00:34:34,960 Speaker 1: the way, what didn't work, that's where we're really going 677 00:34:35,000 --> 00:34:37,719 Speaker 1: to start seeing changes. So, whether that's therapists, whether that's 678 00:34:37,719 --> 00:34:39,800 Speaker 1: a place like weight watchers, whether that's you know, talking 679 00:34:39,840 --> 00:34:42,080 Speaker 1: to friends, is really where I would start. 680 00:34:43,120 --> 00:34:46,320 Speaker 2: What other advice of any do you have for anyone 681 00:34:46,360 --> 00:34:48,800 Speaker 2: who may be struggling with emotional eating? 682 00:34:49,320 --> 00:34:52,640 Speaker 1: I would think about it from in two different ways 683 00:34:52,680 --> 00:34:56,839 Speaker 1: at least, One is how do I What are things 684 00:34:56,840 --> 00:35:00,160 Speaker 1: that I can do to try to prevent it? And 685 00:35:00,200 --> 00:35:01,960 Speaker 1: what are things that I can do to try to 686 00:35:02,080 --> 00:35:07,040 Speaker 1: manage it when it's happening? And you know, the prevention piece. 687 00:35:08,280 --> 00:35:12,960 Speaker 1: Both of these things really require us to understand our patterns. 688 00:35:13,440 --> 00:35:15,680 Speaker 1: Where am I normally, how do I feel, what do 689 00:35:15,760 --> 00:35:17,719 Speaker 1: I do, what do I go for? What kind of 690 00:35:18,040 --> 00:35:21,719 Speaker 1: when does it happen? And then using what we know 691 00:35:21,880 --> 00:35:26,080 Speaker 1: about the fact that our brains actually sort of you know, 692 00:35:26,160 --> 00:35:28,040 Speaker 1: are going to lead us to keep doing the things 693 00:35:28,040 --> 00:35:30,840 Speaker 1: that we've done over and over again, to keep repeating it. 694 00:35:30,880 --> 00:35:34,239 Speaker 1: That's how our dopamine reward system works. How can we 695 00:35:34,360 --> 00:35:37,239 Speaker 1: use that information to set things up differently? So your 696 00:35:37,280 --> 00:35:40,440 Speaker 1: example earlier about you know, going into the kitchen before 697 00:35:40,760 --> 00:35:43,320 Speaker 1: sitting down to get some work done. What are ways 698 00:35:43,320 --> 00:35:47,320 Speaker 1: you can rework that routine so that something else happens first, 699 00:35:47,440 --> 00:35:51,160 Speaker 1: you know, fifteen minute walk, call a friend, take a shower, 700 00:35:51,760 --> 00:35:55,680 Speaker 1: disrupt the environment, change the environment. There's lots of ways 701 00:35:55,719 --> 00:35:59,840 Speaker 1: to think about prevention to sort of disrupt the behavioral routine. 702 00:36:00,160 --> 00:36:03,759 Speaker 1: So that's kind of like one phase. Phase two is 703 00:36:03,800 --> 00:36:06,840 Speaker 1: sort of all right, it's happening. It's happening in the moment. 704 00:36:07,320 --> 00:36:10,040 Speaker 1: What can I do differently so I'm noticing it? 705 00:36:10,480 --> 00:36:10,799 Speaker 4: All right? 706 00:36:10,840 --> 00:36:13,640 Speaker 1: Can I take a walk? Can I, you know, turn 707 00:36:13,719 --> 00:36:16,480 Speaker 1: on some music? Can I take five minutes to step 708 00:36:16,520 --> 00:36:20,319 Speaker 1: away from this situation? Because the one thing that we 709 00:36:20,440 --> 00:36:23,480 Speaker 1: know is that if we don't step away and you know, 710 00:36:23,600 --> 00:36:27,160 Speaker 1: create some space, the likelihood is is that the train 711 00:36:27,280 --> 00:36:30,080 Speaker 1: is already it has already left the station, and it's 712 00:36:30,160 --> 00:36:33,520 Speaker 1: going to continue if we don't actually pump the brakes. 713 00:36:33,960 --> 00:36:35,520 Speaker 4: So how can we take a quick. 714 00:36:35,320 --> 00:36:37,880 Speaker 1: Five minute break and say, all right, let me just 715 00:36:38,000 --> 00:36:41,160 Speaker 1: let a little space occur and then see what happens. 716 00:36:41,200 --> 00:36:43,520 Speaker 1: Then I'll make a decision if I want to keep eating. 717 00:36:44,120 --> 00:36:45,880 Speaker 1: And then the final piece is how do you like? 718 00:36:45,960 --> 00:36:48,600 Speaker 1: What do you do afterward? How do you not you know, 719 00:36:48,640 --> 00:36:50,759 Speaker 1: how do you catch those thoughts where you're being really 720 00:36:50,840 --> 00:36:56,080 Speaker 1: hard on yourself and you know, really hold yourself accountable 721 00:36:56,160 --> 00:37:00,359 Speaker 1: to noticing those thoughts, being kinder to yourself, and then 722 00:37:00,480 --> 00:37:02,920 Speaker 1: kind of taking that approach of all right, what can 723 00:37:02,960 --> 00:37:04,160 Speaker 1: I do differently next time? 724 00:37:04,520 --> 00:37:04,960 Speaker 3: Yeah? 725 00:37:05,040 --> 00:37:08,880 Speaker 2: Yeah, wow, So many really great thoughts, suggestions and tips 726 00:37:08,920 --> 00:37:10,719 Speaker 2: in here. The last thing I do want to touch 727 00:37:10,719 --> 00:37:13,960 Speaker 2: on is we're talking about being a product of our environment, right, 728 00:37:14,000 --> 00:37:17,000 Speaker 2: and I think of today in the climate of you know, 729 00:37:17,080 --> 00:37:18,799 Speaker 2: we want to find balance, and we want to have 730 00:37:18,840 --> 00:37:21,920 Speaker 2: grease with ourselves, and we want to like not limit ourselves. 731 00:37:22,040 --> 00:37:25,759 Speaker 2: There's so much language around not not keeping things out 732 00:37:25,760 --> 00:37:28,240 Speaker 2: of the house, right. It's like, oh, like I shouldn't 733 00:37:28,239 --> 00:37:31,239 Speaker 2: feel like I can't keep I don't know, my favorite 734 00:37:31,280 --> 00:37:34,200 Speaker 2: Trader Joe's almond bark in the house because I should 735 00:37:34,239 --> 00:37:36,120 Speaker 2: have more self controller. If I eat it, it shouldn't be 736 00:37:36,200 --> 00:37:37,960 Speaker 2: that big of a deal, right, And there's all this 737 00:37:38,080 --> 00:37:40,800 Speaker 2: shame about that. So for the person who does feel 738 00:37:40,840 --> 00:37:43,279 Speaker 2: is that they need to control their environment a little bit, 739 00:37:43,360 --> 00:37:44,239 Speaker 2: what do you say to them? 740 00:37:44,800 --> 00:37:48,879 Speaker 4: Do it? I say, do it? Do what works for you. 741 00:37:49,239 --> 00:37:51,960 Speaker 1: Anytime you start a sentence with I shouldn't have to 742 00:37:52,200 --> 00:37:54,279 Speaker 1: keep this out of the house, because I would have 743 00:37:54,440 --> 00:37:57,080 Speaker 1: revisited in three months if you need to keep it 744 00:37:57,080 --> 00:37:59,680 Speaker 1: out of the house right now, because that's what's actually 745 00:37:59,760 --> 00:38:02,239 Speaker 1: a lot allowing that chatter to kind of quiet in 746 00:38:02,280 --> 00:38:06,480 Speaker 1: your brain there, you know, absolutely absolutely do that and 747 00:38:06,520 --> 00:38:09,560 Speaker 1: then experiment a month or two later, experiment with it, 748 00:38:09,600 --> 00:38:12,799 Speaker 1: bring it in, see what happens. You know, change the 749 00:38:12,840 --> 00:38:14,840 Speaker 1: routine around a little bit and see if you know 750 00:38:15,000 --> 00:38:16,839 Speaker 1: the time at which you would typically have eaten those, 751 00:38:16,960 --> 00:38:19,479 Speaker 1: Now you do something else a day or two past, 752 00:38:19,520 --> 00:38:21,160 Speaker 1: I haven't eaten any yet, or I just had one. 753 00:38:21,360 --> 00:38:24,520 Speaker 1: Great Now we're in a different scenario. So it's it's 754 00:38:24,560 --> 00:38:27,880 Speaker 1: that you know, do what works in the moment, but 755 00:38:28,080 --> 00:38:30,480 Speaker 1: keep you know, if it's important to you, back to 756 00:38:30,600 --> 00:38:33,960 Speaker 1: values to you know, and I would ask yourself why 757 00:38:33,960 --> 00:38:35,560 Speaker 1: this would be. But if it's important for you to 758 00:38:35,560 --> 00:38:37,640 Speaker 1: be able to have them in the house, kids like them, whatever, 759 00:38:37,680 --> 00:38:40,880 Speaker 1: it might be, work toward it, but it's not something 760 00:38:40,920 --> 00:38:42,200 Speaker 1: that you need to start with. 761 00:38:42,800 --> 00:38:46,160 Speaker 2: Yeah, yeah, I love this idea of like experimenting and 762 00:38:46,200 --> 00:38:49,319 Speaker 2: seeing how you feel at one point, right because how 763 00:38:49,360 --> 00:38:50,920 Speaker 2: you feel today is going to be different than how 764 00:38:50,960 --> 00:38:52,360 Speaker 2: you feel in three weeks, which is going to be 765 00:38:52,400 --> 00:38:54,160 Speaker 2: different than how you feel in three months. 766 00:38:54,480 --> 00:38:56,880 Speaker 1: Absolutely, And that's the beauty of it is, like we 767 00:38:57,200 --> 00:38:58,880 Speaker 1: I think we need to be able to and we 768 00:38:58,960 --> 00:39:01,920 Speaker 1: should sort of lean into that idea that it's going 769 00:39:02,000 --> 00:39:03,759 Speaker 1: to shift, like the way that we feel is going 770 00:39:03,840 --> 00:39:06,160 Speaker 1: to shift, you know, our hormone shift, our brain shift, 771 00:39:06,200 --> 00:39:09,120 Speaker 1: our gotcha, I mean so many things shift and so 772 00:39:09,480 --> 00:39:12,000 Speaker 1: it's not a one size fits all thing. And if 773 00:39:12,040 --> 00:39:15,040 Speaker 1: anyone is telling you here is the way to change 774 00:39:15,040 --> 00:39:18,000 Speaker 1: your relationship with food, I would run because there are 775 00:39:18,120 --> 00:39:21,640 Speaker 1: so many ways to change your relationship with food to 776 00:39:21,800 --> 00:39:25,600 Speaker 1: manage stress. And this is why knowing what matters to you, 777 00:39:26,200 --> 00:39:29,160 Speaker 1: really understanding what your goals are for yourself. 778 00:39:29,560 --> 00:39:30,239 Speaker 4: That's why this. 779 00:39:30,200 --> 00:39:34,319 Speaker 1: Really matters, because leaning into your values where you want 780 00:39:34,320 --> 00:39:36,680 Speaker 1: to land is what's going to help you figure out 781 00:39:37,000 --> 00:39:37,960 Speaker 1: the path to get there. 782 00:39:38,480 --> 00:39:39,040 Speaker 3: I love it. 783 00:39:39,160 --> 00:39:41,200 Speaker 2: I love it, doctor Grevski. Thank you so much for 784 00:39:41,239 --> 00:39:43,640 Speaker 2: taking the time to chat with us today. If they 785 00:39:43,640 --> 00:39:46,200 Speaker 2: don't follow you yet, how can the hurdlers keep up 786 00:39:46,200 --> 00:39:46,400 Speaker 2: with you? 787 00:39:46,440 --> 00:39:49,640 Speaker 3: How can they follow along with you? Give us your details? 788 00:39:49,719 --> 00:39:53,120 Speaker 1: Yes, follow me on ig. I'm still not up on 789 00:39:53,360 --> 00:39:57,560 Speaker 1: TikTok very much, but you can find me. It's Alison Underscore, 790 00:39:57,640 --> 00:40:00,200 Speaker 1: g Underscore, PhD on instea. 791 00:40:00,560 --> 00:40:03,160 Speaker 2: Beautiful, I'm over, at Hurdle Podcast and at Emily a 792 00:40:03,239 --> 00:40:05,040 Speaker 2: Body Another Hurdle Conquered. 793 00:40:05,320 --> 00:40:06,319 Speaker 3: Catch you guys next time.