WEBVTT - Body Image Is About Your Brain (Not Your Body) (Outweigh)

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<v Speaker 1>I won't let my body outly outwait everything that I'm

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<v Speaker 1>made do. Won't spend my life trying to change. I'm

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<v Speaker 1>learning to love who I am. I get I'm strong,

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<v Speaker 1>I feel free, I know who every part of me

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<v Speaker 1>it is beautiful and then will always out with if

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<v Speaker 1>you feel it with joy. And there she's some love

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<v Speaker 1>to the boom. Let's say good day and did you

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<v Speaker 1>and die out Happy Saturday. Outweigh fam. I am sitting

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<v Speaker 1>across from Crystal lunen Selass, which she is a friend

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<v Speaker 1>of Cat de Fada's, who is the host of You

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<v Speaker 1>Need Therapy, and she's joined me on Four Things that

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<v Speaker 1>May Be Round and she's been on the Outweigh podcast

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<v Speaker 1>as well. And Crystal your I would say, y'all are

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<v Speaker 1>basically like colleagues, colleagues ish in the same field. Oh

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<v Speaker 1>colleagues and BFFs. So why don't you share with us

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<v Speaker 1>too or your background, your credentials and what you do. Yeah,

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<v Speaker 1>well thanks for having me. I am a registered dietitian

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<v Speaker 1>going on over twelve years now in the field, specifically

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<v Speaker 1>working in addiction recovery, eating disordered treatment, and sports nutrition

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<v Speaker 1>and kind of everything in between. My real passion is

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<v Speaker 1>working with pretty acute eating disorder treatment and complex cases,

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<v Speaker 1>and so I became a certified Eating disorder registered dietitian

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<v Speaker 1>to be able to really elevate my expertise in that.

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<v Speaker 1>And then I also work with body image and really,

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<v Speaker 1>I mean what we're talking about today with the brain

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<v Speaker 1>and really interested in the complexities of how the disease

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<v Speaker 1>process works. And so I try to practice that in

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<v Speaker 1>my private practice. I have a group practice where we

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<v Speaker 1>can do all the fun healing things that we would

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<v Speaker 1>just Horizon Nutrition Counseling if you happen to be here

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<v Speaker 1>in Nashville. If not, she has a website Horizon Nutrition

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<v Speaker 1>Counseling dot com. And yeah, like you mentioned the brain

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<v Speaker 1>and our bodies. Well, we're going to break down today

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<v Speaker 1>which Crystal is gonna be on for the next three weeks.

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<v Speaker 1>So this is part one of three. In each week

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<v Speaker 1>we'll be covering a different topic. But this is how

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<v Speaker 1>body image is more about your brain than what you

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<v Speaker 1>look like. So break down what that means. Great, So,

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<v Speaker 1>body image is a perception, so it's not necessarily based

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<v Speaker 1>on factual information all the time. It's based on your

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<v Speaker 1>perception and a collective experience of your thoughts and feelings

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<v Speaker 1>and how you feel in your body versus what we

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<v Speaker 1>may physically see when we look down at our bodies.

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<v Speaker 1>And so that's where it really is a game of

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<v Speaker 1>how our brain processes that information and what lens it

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<v Speaker 1>gets processed through. So if the lens is somewhat disordered,

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<v Speaker 1>then the collective way our brain puts that picture together

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<v Speaker 1>is going to be slightly distorted or severely distorted and

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<v Speaker 1>more dysmorphic type. So it really becomes a game of genetics.

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<v Speaker 1>The way we're eating habits, are our brain slightly malnourished

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<v Speaker 1>in certain ways, if it's had a brain injury, if

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<v Speaker 1>we've used substances. There are so many things that impact

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<v Speaker 1>the way our brain processes information, and so from my

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<v Speaker 1>point of view, it really does become more of the

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<v Speaker 1>behavioral part of how we think about our bodies. It

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<v Speaker 1>makes me think of b d D body dysmorphic disorder,

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<v Speaker 1>and I've been doing a lot of work on my

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<v Speaker 1>brain lately. Actually, before we sit down and record, I

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<v Speaker 1>was like, hey, right after this, I have a neural

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<v Speaker 1>feedback appointment and I can't be late because I like

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<v Speaker 1>to take advantage of every minute. I mean, I can

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<v Speaker 1>be late, but that you know, we'll seep into my

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<v Speaker 1>brain therapy time. And I have realized I'm two years

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<v Speaker 1>into recovery. I don't you don't know a lot of

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<v Speaker 1>my backstory. Some listeners do, but maybe this is your

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<v Speaker 1>first date listening to outweigh. But I am here as

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<v Speaker 1>just the person that wants to come alongside others that

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<v Speaker 1>are in the thick of it, or maybe they're also

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<v Speaker 1>in recovery, and just I want you to know you're

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<v Speaker 1>not alone. And I have experts come on that know

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<v Speaker 1>the facts and like why we are the way we are,

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<v Speaker 1>and that's what Crystal is doing here today. So I'm

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<v Speaker 1>not claiming to be an expert by any means, but

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<v Speaker 1>I've seen in my own self is as my brain

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<v Speaker 1>has gotten healthier, it's easier for me to navigate some

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<v Speaker 1>of this stuff because I'm not so for lack of

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<v Speaker 1>a better term, I'm not so all up in my

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<v Speaker 1>head about it. It's like I'm able to kind of,

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<v Speaker 1>you know, take more of a straight line to where

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<v Speaker 1>I need to go instead of zigzagging all over the

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<v Speaker 1>place and getting caught up in loops and this and that.

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<v Speaker 1>It's like things are just more clear to me. But

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<v Speaker 1>that's as I've had the luxury and the privilege to

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<v Speaker 1>do something to take care of my brain like therapy

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<v Speaker 1>and neurofeedback and taking the time for myself. And I

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<v Speaker 1>know not everybody has access to those things, so I

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<v Speaker 1>do recognize that. But it is interesting to me that

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<v Speaker 1>as I've really been focusing on my brain the last

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<v Speaker 1>you know, I would say, year full year, I'm starting

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<v Speaker 1>to see the benefits. And it's crazy, Yes, it is

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<v Speaker 1>crazy when you actually experienced brain change and see those

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<v Speaker 1>neural pathways actually changing. I imagine it as like a

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<v Speaker 1>very thick brush where like you couldn't just walk into

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<v Speaker 1>the to the forest, you know, and we have to

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<v Speaker 1>blaze this trail of new neural pathways that takes so

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<v Speaker 1>much work and effort to actually turn into more of

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<v Speaker 1>a dirt road and then more of like a paved

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<v Speaker 1>road with like lighting, and it's not you know, it

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<v Speaker 1>really takes so much practice and effort in different types

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<v Speaker 1>of therapies to really change the brain to perceive our

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<v Speaker 1>body in a true and genuine way, which I can't remember.

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<v Speaker 1>Is there like a number ish where you have to

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<v Speaker 1>do something a certain amount of times? Because when I

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<v Speaker 1>was in recovery. Have you heard of the book brainover Binge?

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<v Speaker 1>I have, Okay, so I read that early on. That

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<v Speaker 1>was something that clicked with me in the start. It

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<v Speaker 1>wasn't the only component to my recovery at all, but

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<v Speaker 1>it was something. You know, She's very much focus sing

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<v Speaker 1>on the brain and me training myself and building those

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<v Speaker 1>new neural pathways to be like every time I was

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<v Speaker 1>going to go to the pantry, it's like I stopped

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<v Speaker 1>and I turned around, but I had to go and

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<v Speaker 1>stop and turn around hundreds and hundreds. I don't even

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<v Speaker 1>know how many times I had to do it to

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<v Speaker 1>build the new neural pathways. And I can't remember if

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<v Speaker 1>she ever gave a number. Is there why? I think

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<v Speaker 1>in general it's you know, to break a habit quote unquote,

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<v Speaker 1>it's about twenty one times. Well for me, I was, well,

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<v Speaker 1>the difference between a habit and a ritual is that

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<v Speaker 1>ritual it's going to take a lot more because it's

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<v Speaker 1>not just the behavior you're changing, You're changing the emotional

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<v Speaker 1>connection to it. And that's a whole different ball games.

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<v Speaker 1>And just like I'm gonna stop, you know, like biting

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<v Speaker 1>my fingernails, you know, or something like that it takes

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<v Speaker 1>more intention and more skill to do it. Yeah, and

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<v Speaker 1>so this is something I think that is commonly talked

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<v Speaker 1>about amongst women, but men suffer from this just the same.

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<v Speaker 1>I don't even know suffers the right word, but yeah,

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<v Speaker 1>they have the same experiences men. It's it's unfortunate because

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<v Speaker 1>I think it's more of a stereotype that men don't

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<v Speaker 1>have issues, and so no one asks them the question,

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<v Speaker 1>and many times they're not very forthcoming with the information

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<v Speaker 1>and seeking help themselves. So if the assumption is that

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<v Speaker 1>men don't have issues, their therapists may not be asking,

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<v Speaker 1>their doctors might not be asking, and so they may

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<v Speaker 1>be doing a lot of things that you know, that

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<v Speaker 1>they know to do to change their body image that's

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<v Speaker 1>not very healthy. It presents a little bit different than

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<v Speaker 1>they would women because it's kind of normalized for women

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<v Speaker 1>to speak negatively about our bodies to other women. Um,

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<v Speaker 1>but men they kind of like joke about it and

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<v Speaker 1>grab things and like that. You know, they're very like

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<v Speaker 1>aggressive with it sometimes and they're just meant to kind

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<v Speaker 1>of shake it off. So I've seen it present in

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<v Speaker 1>so many ways with men where they end up maybe

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<v Speaker 1>using drugs or alcohol, to mask their body image issues.

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<v Speaker 1>I've seen body builders they kind of say, like, my

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<v Speaker 1>muscles are kind of my way of like being scary

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<v Speaker 1>and intimidating, so people leave me alone. It presents just

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<v Speaker 1>differently for men sometimes, but really they struggle with the

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<v Speaker 1>same thing, but no one asks them about it. Yeah,

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<v Speaker 1>when you said they joke about it made me think of, yes,

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<v Speaker 1>like I know men that after conversations have come out

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<v Speaker 1>and said, I mean, yeah, I kind of I don't

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<v Speaker 1>when I look in the mirror, this is not what

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<v Speaker 1>I see. This is what I see. And it is

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<v Speaker 1>crazy because we look at other people who are like,

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<v Speaker 1>that's not what I'm noticing about you at all. Like

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<v Speaker 1>you said, it's a lot of it is in our head.

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<v Speaker 1>And I remember feeling so much shame about my eating disorder,

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<v Speaker 1>and I just feel for men to I don't know

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<v Speaker 1>if there's more shame, if that's possible, because like women,

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<v Speaker 1>we can I felt shame and I didn't want to

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<v Speaker 1>talk about it. But then again, like you said, it's

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<v Speaker 1>like more acceptable for women to have concerns, so the

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<v Speaker 1>shame almost seems extra for men. Absolutely, it absolutely is,

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<v Speaker 1>and they certainly don't want to talk to other men

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<v Speaker 1>about it, because you know what if the pier is

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<v Speaker 1>really just more judgmental, like what why are you asking

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<v Speaker 1>about that? I don't want to talk about that, whereas

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<v Speaker 1>women were like tell me everything, like telling about other things,

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<v Speaker 1>and so it's a little bit different. But I used

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<v Speaker 1>to run male body image groups. It was men only,

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<v Speaker 1>and it was so amazing to see the healing that

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<v Speaker 1>comes out of that when you put a group of

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<v Speaker 1>men together who are actually open to discussing their issues

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<v Speaker 1>and just seeing that like, I'm not alone. The stereotype

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<v Speaker 1>needs to change, and it's only going to change with me,

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<v Speaker 1>with us and within the you know, like as we

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<v Speaker 1>build out of our community and how we you know,

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<v Speaker 1>they start kind of getting empowered to change too. But

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<v Speaker 1>it's definitely the same and it's something that we need

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<v Speaker 1>to talk about more well. So when it comes to

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<v Speaker 1>either men, women, younger, older, there's there's I mean, eating

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<v Speaker 1>disorders and disorder behaviors effects anyone and everyone or can

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<v Speaker 1>So what little tools do you have maybe to share

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<v Speaker 1>just a few with us that we can keep in

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<v Speaker 1>our back pocket when we're right now trying to process Okay, wait,

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<v Speaker 1>this is more my brain, this body image thing it's

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<v Speaker 1>all in my head. So what are some things that

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<v Speaker 1>we can be doing to start building those neuropathways and

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<v Speaker 1>undoing it. Yeah, So there's a type of therapy called

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<v Speaker 1>cognitive behavioral therapy, and it really is what we know

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<v Speaker 1>changes the brain the most. That and like exposure therapy,

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<v Speaker 1>so the CBT has a set of skills that really

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<v Speaker 1>just helps with stopping thoughts. So as you notice kind

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<v Speaker 1>of ruminating or cyclical thoughts that kind of rabbit trail

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<v Speaker 1>into just a lot of bullying and a negativity. That's

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<v Speaker 1>the thought where if you can stop and think about

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<v Speaker 1>literally anything else. So think of it as like, even

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<v Speaker 1>though your brain is not a muscle, but think of

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<v Speaker 1>it as like if I'm trying to strengthen my bicep,

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<v Speaker 1>I'm gonna exercise my bicep, and if I exercise my

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<v Speaker 1>brain to think mostly negative things, that's what it's automatically

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<v Speaker 1>gonna do. So if we can stop those negative thoughts

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<v Speaker 1>and it's act, it's not strengthening those pathways, and then

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<v Speaker 1>if we can follow it up with a neutral thought

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<v Speaker 1>or even maybe a positive thought, that's the foundation of

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<v Speaker 1>laying down those pathways. It makes me think of when

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<v Speaker 1>we're a kid and we're learning fire drills, and it's

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<v Speaker 1>like stop is the first thing, like stopped dropping roll?

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<v Speaker 1>But it's like, okay, first thing we have to do

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<v Speaker 1>is just stopped. But you first have to recognize you

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<v Speaker 1>even having the thoughts. So you have to be very

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<v Speaker 1>mindful of, Wow, I just zoned out with this negative

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<v Speaker 1>thought for a really long time. I need to first

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<v Speaker 1>acknowledge that that I'm having that thought because the more

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<v Speaker 1>you can catch it sooner, the more you can redirect it.

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<v Speaker 1>And I'm so glad you said that, because, yeah, how

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<v Speaker 1>can you stop something I don't even realize is happening,

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<v Speaker 1>especially when it consumes your your headspace so much you

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<v Speaker 1>just it's just kind of normal, Like what do you mean,

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<v Speaker 1>Like I as soon as I see my leg, like

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<v Speaker 1>I say, my brain just immediately goes there. And so

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<v Speaker 1>you know that you already know that about yourself. So

0:11:58.640 --> 0:12:02.559
<v Speaker 1>have a set of just kind of thoughts and phrases

0:12:02.600 --> 0:12:04.920
<v Speaker 1>that you can just say to stop that thought. And

0:12:04.920 --> 0:12:08.880
<v Speaker 1>then also there you know, kind of being body avoidant

0:12:09.040 --> 0:12:13.160
<v Speaker 1>creates a fear of unknown, you know, And so I

0:12:13.200 --> 0:12:17.120
<v Speaker 1>would also encourage just knowing your body is really important

0:12:17.160 --> 0:12:19.920
<v Speaker 1>because if we're wearing baggy things. If we're avoiding looking

0:12:19.920 --> 0:12:22.120
<v Speaker 1>at ourselves in the mirror, of course we're going to

0:12:22.320 --> 0:12:26.200
<v Speaker 1>create an image in our mind that's distorted because we're

0:12:26.240 --> 0:12:28.800
<v Speaker 1>only knowing what our body shape is based on how

0:12:29.320 --> 0:12:32.080
<v Speaker 1>negative our thoughts are. I'm not asking you know, like

0:12:32.160 --> 0:12:34.320
<v Speaker 1>love your body and look at all the things right now,

0:12:34.320 --> 0:12:36.680
<v Speaker 1>but it's really about if you know, as you're completely

0:12:36.720 --> 0:12:40.240
<v Speaker 1>body avoidance, that is going to create this fear and

0:12:40.360 --> 0:12:43.320
<v Speaker 1>why are your nervous system to be scared of it?

0:12:43.760 --> 0:12:46.680
<v Speaker 1>And that also is gonna cause a lot of harm

0:12:46.880 --> 0:12:49.839
<v Speaker 1>long term. Okay, So first just to recap, we need

0:12:49.880 --> 0:12:54.000
<v Speaker 1>to recognize and acknowledge what's happening. Then secondly we need

0:12:54.040 --> 0:12:57.000
<v Speaker 1>to stop if we once we notice the negativity, just

0:12:57.200 --> 0:13:00.000
<v Speaker 1>put a stop to it and replace it with something neutral.

0:13:00.000 --> 0:13:02.400
<v Speaker 1>All are positive now instead of just saying positive? Why

0:13:02.400 --> 0:13:05.960
<v Speaker 1>did you say neutral? Because some people just can't they're

0:13:06.000 --> 0:13:09.240
<v Speaker 1>not ready for positive yet, okay, So or they'll just

0:13:09.320 --> 0:13:11.679
<v Speaker 1>say positive something and just be like, I don't believe

0:13:11.679 --> 0:13:14.040
<v Speaker 1>that anyway. Well, because yeah, for affirmations, you have to

0:13:14.040 --> 0:13:16.480
<v Speaker 1>truly believe it for it to say Sometimes you don't

0:13:16.480 --> 0:13:18.559
<v Speaker 1>necessarily have to truly believe it. On the front end,

0:13:18.960 --> 0:13:21.040
<v Speaker 1>more you say it, you eventually do. But some people

0:13:21.080 --> 0:13:25.000
<v Speaker 1>are just not even they cannot it actually makes it

0:13:25.000 --> 0:13:28.360
<v Speaker 1>can be more harmful. So sometimes just neutral or just

0:13:28.520 --> 0:13:31.760
<v Speaker 1>challenging the you know, if it's everyone stares at me

0:13:31.800 --> 0:13:34.600
<v Speaker 1>when I go to the beach, well do they really?

0:13:34.679 --> 0:13:38.040
<v Speaker 1>You know, like look around, is everyone you know looking

0:13:38.080 --> 0:13:40.560
<v Speaker 1>at you when you step on the beach? Recognize the

0:13:40.600 --> 0:13:43.679
<v Speaker 1>reality that it's not okay? And then the last one

0:13:44.160 --> 0:13:48.360
<v Speaker 1>knowing your body and don't be what you're saying a

0:13:48.360 --> 0:13:52.160
<v Speaker 1>body avoidance. Okay, So thank you for sharing those little

0:13:52.480 --> 0:13:54.360
<v Speaker 1>those little things. Those are three things right there that

0:13:54.400 --> 0:13:57.000
<v Speaker 1>you can keep in your back pocket if you notice,

0:13:57.240 --> 0:14:00.800
<v Speaker 1>you know, body image type thoughts popping in to your head,

0:14:00.880 --> 0:14:03.600
<v Speaker 1>and just again know that you're not alone, whether you're

0:14:03.640 --> 0:14:06.360
<v Speaker 1>male or female. And I know, just me being a woman,

0:14:06.440 --> 0:14:08.760
<v Speaker 1>I spent a lot of time saying, oh, well, you know,

0:14:09.360 --> 0:14:11.520
<v Speaker 1>I speak to the women, and then I'll get a

0:14:11.559 --> 0:14:14.439
<v Speaker 1>note from a man and I'm just reminded, oh, yes,

0:14:15.080 --> 0:14:16.880
<v Speaker 1>men are going through this too, and again I've even

0:14:16.880 --> 0:14:19.400
<v Speaker 1>witnessed it. So thank you for coming on and sharing that.

0:14:19.520 --> 0:14:22.560
<v Speaker 1>And if there's any men listening and you have thoughts

0:14:22.640 --> 0:14:25.760
<v Speaker 1>or emails something you want to share um or you

0:14:25.800 --> 0:14:27.880
<v Speaker 1>would like to share some of your story, would love

0:14:27.920 --> 0:14:31.800
<v Speaker 1>to hear from you. Hello at Outweigh podcast dot com

0:14:32.040 --> 0:14:34.160
<v Speaker 1>is where you can hit us up. And then Crystal

0:14:34.200 --> 0:14:38.000
<v Speaker 1>your website one more time, Horizon Nutrition Counseling dot com. Well,

0:14:38.040 --> 0:14:40.040
<v Speaker 1>thank you so much for having with us today, and again,

0:14:40.080 --> 0:14:42.120
<v Speaker 1>Crystal is gonna be back next Saturday and then the

0:14:42.160 --> 0:14:45.160
<v Speaker 1>following and we're going to get into like what really

0:14:45.360 --> 0:14:49.040
<v Speaker 1>is normal eating? And I say normal in air quotes.

0:14:49.120 --> 0:14:52.480
<v Speaker 1>And then also after that a listener email about being

0:14:52.520 --> 0:14:56.080
<v Speaker 1>concerned for a friend that is displaying some disordered behaviors.

0:14:56.280 --> 0:15:00.120
<v Speaker 1>All right, see'all next Saturday. By let