1 00:00:04,440 --> 00:00:09,280 Speaker 1: Hello everybody, and welcome back to the Psychology of Your Twenties, 2 00:00:09,920 --> 00:00:12,280 Speaker 1: the podcast where we talk through some of the big 3 00:00:12,520 --> 00:00:16,880 Speaker 1: life changes and transitions of our twenties and what they 4 00:00:16,960 --> 00:00:26,600 Speaker 1: mean for our psychology. Hello everybody, Welcome back to the show. 5 00:00:26,680 --> 00:00:31,120 Speaker 1: Welcome back to the podcast. New listeners, old listeners. Wherever 6 00:00:31,160 --> 00:00:33,199 Speaker 1: you are in the world, it is so great to 7 00:00:33,200 --> 00:00:36,560 Speaker 1: have you here, back for another episode as we break 8 00:00:36,600 --> 00:00:40,839 Speaker 1: down the Psychology of your twenties. Before we get started, 9 00:00:40,960 --> 00:00:43,640 Speaker 1: in this episode, we are going to be talking about 10 00:00:43,720 --> 00:00:47,920 Speaker 1: some concepts and ideas and experiences that might be a 11 00:00:47,920 --> 00:00:52,160 Speaker 1: little bit hard to hear, particularly around eating disorders, weight gain, 12 00:00:52,400 --> 00:00:57,520 Speaker 1: weight loss, and associated topics. Please just take a moment 13 00:00:57,560 --> 00:01:01,120 Speaker 1: to check in with yourself and decide whether this is 14 00:01:01,480 --> 00:01:03,880 Speaker 1: what you need to be hearing right now. This episode 15 00:01:04,480 --> 00:01:06,960 Speaker 1: is still going to be here in a few weeks, 16 00:01:07,000 --> 00:01:09,399 Speaker 1: a few months. If you want to come back to 17 00:01:09,480 --> 00:01:12,120 Speaker 1: it when you're in a better place to receive this information, 18 00:01:12,760 --> 00:01:15,440 Speaker 1: it is obviously your choice, but I thought I would 19 00:01:15,440 --> 00:01:18,600 Speaker 1: just give you a heads up. Today we are going 20 00:01:18,640 --> 00:01:23,800 Speaker 1: to be talking about emotional eating. Our relationship with food 21 00:01:24,360 --> 00:01:27,720 Speaker 1: is so much more psychological then we think. It is 22 00:01:27,800 --> 00:01:31,560 Speaker 1: so much more emotional so much more intricate and nuanced 23 00:01:31,640 --> 00:01:35,759 Speaker 1: than just hunger and fullness and nutrients and energy. Food 24 00:01:36,319 --> 00:01:40,839 Speaker 1: can be used to self medicate, to manage our emotions. 25 00:01:40,880 --> 00:01:44,440 Speaker 1: It has a biological impact on our mental state, and 26 00:01:44,480 --> 00:01:47,520 Speaker 1: I think with a rise in things like diet culture, 27 00:01:48,000 --> 00:01:52,600 Speaker 1: it's also become really equated with ideas of self worth 28 00:01:53,120 --> 00:01:57,320 Speaker 1: and self esteem, such that it's no longer just the 29 00:01:57,360 --> 00:02:00,800 Speaker 1: thing that we use to fuel ourselves. It has a 30 00:02:00,880 --> 00:02:04,520 Speaker 1: much more complicated relationship with how we see ourselves and 31 00:02:04,520 --> 00:02:07,920 Speaker 1: how we process our emotions. I want to be really 32 00:02:08,440 --> 00:02:11,440 Speaker 1: candid here. I don't think that I personally have ever 33 00:02:11,520 --> 00:02:15,480 Speaker 1: had a perfect relationship with food. I think right now 34 00:02:15,560 --> 00:02:18,200 Speaker 1: where I'm at is probably the closest I've ever gotten, 35 00:02:18,639 --> 00:02:21,000 Speaker 1: And I haven't spoken it much about in the podcast 36 00:02:21,040 --> 00:02:23,840 Speaker 1: before because it is really vulnerable. But you know, I 37 00:02:23,880 --> 00:02:28,040 Speaker 1: grew up in the time of finsbow and Tumbler, and 38 00:02:28,120 --> 00:02:32,079 Speaker 1: for a long time food really controlled my life in 39 00:02:32,160 --> 00:02:36,480 Speaker 1: an unhealthy way, whereby I was either highly restrictive, especially 40 00:02:36,800 --> 00:02:40,920 Speaker 1: in my teen years, constantly needing to eat the right way, 41 00:02:41,000 --> 00:02:44,840 Speaker 1: being worried about calories, or on the flip side, I 42 00:02:44,919 --> 00:02:48,760 Speaker 1: felt completely beholden to food and to my cravings. I 43 00:02:48,760 --> 00:02:52,600 Speaker 1: never really experienced hunger. I used food as a coping 44 00:02:52,600 --> 00:02:56,720 Speaker 1: mechanism to elevate my mood or counter my stress, or 45 00:02:56,800 --> 00:03:00,600 Speaker 1: feel emotionally fulfilled when I was lonely or felt rejected. 46 00:03:01,240 --> 00:03:04,639 Speaker 1: Part of that, part of that journey was to do 47 00:03:04,760 --> 00:03:08,760 Speaker 1: with emotional eating, responding to what I was feeling through 48 00:03:08,960 --> 00:03:12,359 Speaker 1: consumption rather than self reflection. And I think I've come 49 00:03:12,400 --> 00:03:15,960 Speaker 1: to realize that in many ways it has damaged my 50 00:03:16,040 --> 00:03:19,120 Speaker 1: ability to really listen to my body. It's also brought 51 00:03:19,120 --> 00:03:21,320 Speaker 1: a lot of shame that I think is still present, 52 00:03:21,520 --> 00:03:24,679 Speaker 1: shame that I think doesn't really have a place when 53 00:03:24,680 --> 00:03:27,120 Speaker 1: it comes to taking care of our bodies, taking care 54 00:03:27,160 --> 00:03:30,799 Speaker 1: of our vessel, our home. So what I really want 55 00:03:30,800 --> 00:03:34,600 Speaker 1: this episode to be for you is a guide to 56 00:03:35,200 --> 00:03:41,360 Speaker 1: unpacking the kind of psychological distinction between emotional and physical hunger. 57 00:03:41,960 --> 00:03:44,080 Speaker 1: And I want you to be able to see why 58 00:03:44,160 --> 00:03:47,720 Speaker 1: your own relationship with food may have been impacted by 59 00:03:47,760 --> 00:03:51,880 Speaker 1: things like diet culture, like social media, like your stress response, 60 00:03:52,000 --> 00:03:58,040 Speaker 1: like childhood experiences, like emotionally charged events and big life changes. 61 00:03:58,520 --> 00:04:01,480 Speaker 1: And it's impacted how we see bodies such that we 62 00:04:01,560 --> 00:04:04,240 Speaker 1: no longer really know what our bodies need. So in 63 00:04:04,320 --> 00:04:08,440 Speaker 1: today's episode, we are going to break down the very 64 00:04:08,520 --> 00:04:13,920 Speaker 1: definition of emotional eating, the links to stress and biology 65 00:04:14,040 --> 00:04:17,839 Speaker 1: and cultural influences. I also want to explore some of 66 00:04:17,880 --> 00:04:20,680 Speaker 1: the shame that we have towards food, where that comes from, 67 00:04:21,120 --> 00:04:23,800 Speaker 1: why we feel the need to eat certain foods in 68 00:04:23,839 --> 00:04:26,599 Speaker 1: particular when things are distressing or when we are bored, 69 00:04:27,200 --> 00:04:31,719 Speaker 1: and how to recognize that urge. As always, though, this 70 00:04:31,920 --> 00:04:37,200 Speaker 1: is a show about giving you back your power through information, 71 00:04:37,360 --> 00:04:40,760 Speaker 1: through psycho education, through science, so we're also going to 72 00:04:40,839 --> 00:04:43,640 Speaker 1: discuss some of the research around kind of the road 73 00:04:43,720 --> 00:04:48,880 Speaker 1: to quote unquote food freedom, how to control your emotional 74 00:04:48,960 --> 00:04:50,839 Speaker 1: urge to fuel your body in a way that may 75 00:04:50,880 --> 00:04:55,400 Speaker 1: not be physically or mentally satisfying, and also kind of 76 00:04:55,400 --> 00:04:58,200 Speaker 1: what the actual dealers was with, you know, intuitive eating. 77 00:04:58,640 --> 00:05:01,400 Speaker 1: I had my doubts around intuitive eating. I get asked 78 00:05:01,440 --> 00:05:03,880 Speaker 1: to talk about it all the time, and this felt 79 00:05:03,920 --> 00:05:07,919 Speaker 1: like the perfect episode to have a discussion around you 80 00:05:07,960 --> 00:05:12,080 Speaker 1: know what that kind of that kind of way of eating, 81 00:05:12,160 --> 00:05:16,240 Speaker 1: that way of almost dieting really does for our bodies. 82 00:05:16,440 --> 00:05:18,880 Speaker 1: So there is a lot to cover, and there will 83 00:05:18,880 --> 00:05:21,960 Speaker 1: also be some resources in the episode description if you 84 00:05:22,040 --> 00:05:24,479 Speaker 1: need them. I know that this topic can sometimes be 85 00:05:24,600 --> 00:05:27,880 Speaker 1: kind of heavy, but we're here to inform, so please 86 00:05:28,680 --> 00:05:30,479 Speaker 1: just make sure that you're in a good place to 87 00:05:30,520 --> 00:05:34,920 Speaker 1: hear this without further ado. Let's get into the psychological 88 00:05:35,040 --> 00:05:47,640 Speaker 1: underpinnings behind why we emotionally eat. So what actually is 89 00:05:48,160 --> 00:05:50,800 Speaker 1: emotional eating, Because it's a lot more than just kind 90 00:05:50,839 --> 00:05:53,640 Speaker 1: of eating your feelings, which I think is definitely a 91 00:05:53,680 --> 00:05:56,880 Speaker 1: phrase we need to retire. It feels very very much 92 00:05:56,920 --> 00:06:00,800 Speaker 1: reminiscent of those early two thousand's mean Os movies where 93 00:06:00,800 --> 00:06:03,719 Speaker 1: someone is shamed for just choosing to eat what they like, 94 00:06:03,800 --> 00:06:07,720 Speaker 1: when emotional eating is actually so much more than responding 95 00:06:07,760 --> 00:06:10,800 Speaker 1: to what your body craves and fulfilling that need. I 96 00:06:10,839 --> 00:06:14,440 Speaker 1: want that to be really clear. Emotional eating isn't just 97 00:06:14,600 --> 00:06:19,360 Speaker 1: the opposite of eating quote unquote unhealthy or eating foods 98 00:06:19,360 --> 00:06:22,119 Speaker 1: that society may deem as bad every now and again. 99 00:06:22,839 --> 00:06:27,440 Speaker 1: Emotional eating is not just having a poor diet. It 100 00:06:27,480 --> 00:06:31,360 Speaker 1: occurs when we eat for reasons other than hunger or 101 00:06:31,360 --> 00:06:36,440 Speaker 1: physical necessity. It's where we use food as a way 102 00:06:36,480 --> 00:06:40,359 Speaker 1: to cope with difficult feelings, uncomfortable feelings, or as a 103 00:06:40,360 --> 00:06:44,640 Speaker 1: distraction to some deeper problem that's bothering us. Maybe it's 104 00:06:44,640 --> 00:06:48,400 Speaker 1: bothering us consciously, but more often than not, it's unconscious, 105 00:06:48,440 --> 00:06:53,400 Speaker 1: it's subconscious. So emotional eating is a form of emotional 106 00:06:53,960 --> 00:06:57,679 Speaker 1: regulation that becomes an automatic behavior in response to stress, 107 00:06:58,240 --> 00:07:02,640 Speaker 1: rather than using our mental coping skills. And although there's 108 00:07:02,680 --> 00:07:05,839 Speaker 1: been some studies, including one conducted in twenty sixteen, that 109 00:07:05,920 --> 00:07:10,760 Speaker 1: sometimes sees emotional eating in response to positive emotions and 110 00:07:10,840 --> 00:07:15,800 Speaker 1: positive moments, I think it's mainly in relation to the 111 00:07:15,920 --> 00:07:19,520 Speaker 1: moments when we are really struggling and the kind of 112 00:07:19,520 --> 00:07:22,960 Speaker 1: shame and guilt that comes with that. So here are 113 00:07:22,960 --> 00:07:25,800 Speaker 1: some examples of how this might show up in your life, 114 00:07:25,920 --> 00:07:29,600 Speaker 1: how we see emotional eating in our everyday kind of 115 00:07:29,680 --> 00:07:33,520 Speaker 1: dietary behaviors. Say, for example, you've just gone through a 116 00:07:33,560 --> 00:07:38,560 Speaker 1: really terrible breakup and you use food for comfort. You're 117 00:07:38,600 --> 00:07:41,920 Speaker 1: really overly stressed at work, you're worried about money, you 118 00:07:42,080 --> 00:07:45,960 Speaker 1: use food as a distraction. You're feeling lonely or disconnected. 119 00:07:46,600 --> 00:07:51,240 Speaker 1: Food becomes a way to feel fulfilled physically when mentally 120 00:07:51,440 --> 00:07:56,000 Speaker 1: or socially you are quite dissatisfied. There are so many 121 00:07:56,040 --> 00:07:59,000 Speaker 1: other examples, each of them really, you know, very much 122 00:07:59,080 --> 00:08:02,840 Speaker 1: unique to us as individuals, and sometimes really extreme. There 123 00:08:02,920 --> 00:08:06,160 Speaker 1: was two researchers in twenty twelve who even conducted a 124 00:08:06,160 --> 00:08:10,000 Speaker 1: study on emotional eating in the wake of a natural disaster. 125 00:08:10,680 --> 00:08:15,120 Speaker 1: They assessed eating behavior in Christchurch, New Zealand, so our 126 00:08:15,120 --> 00:08:18,360 Speaker 1: neighbors to the south back in twenty eleven. I believe 127 00:08:18,360 --> 00:08:21,680 Speaker 1: they were struck by a really major earthquake, and the 128 00:08:21,720 --> 00:08:25,600 Speaker 1: results of this study showed that women in particular reported 129 00:08:25,720 --> 00:08:30,080 Speaker 1: an increase in overeating after the earthquake, especially when they 130 00:08:30,120 --> 00:08:35,040 Speaker 1: had experienced high levels of earthquake related to stress, showing 131 00:08:35,080 --> 00:08:38,480 Speaker 1: how food is not just fuel. Food is a way 132 00:08:38,520 --> 00:08:43,040 Speaker 1: for us to process or sometimes suppress emotions. So I 133 00:08:43,080 --> 00:08:47,240 Speaker 1: think no matter this scenario, the main premise is that 134 00:08:47,440 --> 00:08:51,880 Speaker 1: in these situations, food loses its original purpose is something 135 00:08:51,920 --> 00:08:55,160 Speaker 1: to sustain us, and becomes a tool to kind of 136 00:08:55,320 --> 00:08:58,960 Speaker 1: somewhat feel an emotional void that we are not capable 137 00:08:59,080 --> 00:09:03,000 Speaker 1: of recognizing or managing in the moment. And it's not 138 00:09:03,240 --> 00:09:05,960 Speaker 1: just you. It's not just you who is struggling with 139 00:09:06,000 --> 00:09:10,720 Speaker 1: this problem. The American Psychological Association estimates that around thirty 140 00:09:10,720 --> 00:09:15,280 Speaker 1: three percent of adult Americans are overeating or eating foods 141 00:09:15,320 --> 00:09:18,959 Speaker 1: that they crave when they are stressed or to distract 142 00:09:19,360 --> 00:09:23,839 Speaker 1: from stress. It's interesting because sometimes people go the other way, 143 00:09:24,320 --> 00:09:27,760 Speaker 1: you know, during stressful scenarios, they lose all of their 144 00:09:27,760 --> 00:09:31,600 Speaker 1: appetite and they completely deny themselves food, which just kind 145 00:09:31,640 --> 00:09:35,120 Speaker 1: of goes to show how eating behavior is so linked 146 00:09:35,200 --> 00:09:38,760 Speaker 1: to our emotional state. But also both of those tendencies, 147 00:09:38,840 --> 00:09:44,000 Speaker 1: the tendencies to perhaps overeat or eat particular foods, and 148 00:09:44,000 --> 00:09:47,360 Speaker 1: then that loss of appetite or that kind of denying 149 00:09:47,400 --> 00:09:52,240 Speaker 1: your sustenance, denying your self food, both of those tendencies 150 00:09:52,240 --> 00:09:55,720 Speaker 1: are not their own disorder. Rather, they are a symptom 151 00:09:55,960 --> 00:10:00,560 Speaker 1: of disordered eating. And disordered eating is what can escalate 152 00:10:00,640 --> 00:10:05,120 Speaker 1: into an eating disorder like binge eating disorder like anorexia 153 00:10:05,559 --> 00:10:09,120 Speaker 1: or bolimia, but it's typically associated with eating at a 154 00:10:09,200 --> 00:10:13,200 Speaker 1: regular times, being really strict with your food choices, or 155 00:10:13,240 --> 00:10:17,320 Speaker 1: obsessive thoughts about food, finding that you can't stop eating, 156 00:10:17,880 --> 00:10:23,400 Speaker 1: feelings of guilt and shame towards your eating habits, which 157 00:10:23,480 --> 00:10:27,480 Speaker 1: is often associated with labeling some foods as good and 158 00:10:27,559 --> 00:10:32,320 Speaker 1: some foods as bad. I think the increasing tendency that 159 00:10:32,400 --> 00:10:35,360 Speaker 1: diet culture has pushed on us to see certain foods 160 00:10:35,360 --> 00:10:38,800 Speaker 1: as pure and even virtuous, and other foods as sinful 161 00:10:38,920 --> 00:10:43,360 Speaker 1: or dirty or bad is so problematic and such a 162 00:10:43,440 --> 00:10:47,360 Speaker 1: huge disaster for our relationship with food to be able 163 00:10:47,400 --> 00:10:49,520 Speaker 1: to acknowledge that it is fuel. It is one of 164 00:10:49,559 --> 00:10:54,079 Speaker 1: the primary sources of life. Nowadays, it's so much more 165 00:10:54,120 --> 00:10:55,760 Speaker 1: than that, which is I think why many of us 166 00:10:55,760 --> 00:10:59,000 Speaker 1: see it as something more emotional, something more mental, because 167 00:10:59,000 --> 00:11:02,320 Speaker 1: suddenly it has all of these really weird links to 168 00:11:02,640 --> 00:11:06,160 Speaker 1: very intangible ideas of good and bad. Food is a 169 00:11:06,200 --> 00:11:08,800 Speaker 1: lot more plentiful, but it's also a lot more complicated, 170 00:11:09,320 --> 00:11:12,320 Speaker 1: and so we use it to self sooove. We use 171 00:11:12,320 --> 00:11:15,640 Speaker 1: it to punish ourselves at times. We kind of use 172 00:11:15,679 --> 00:11:19,440 Speaker 1: our consumption of certain foods as a proxy for our 173 00:11:19,480 --> 00:11:23,000 Speaker 1: self worth, which is why we observe those eating disorders 174 00:11:23,240 --> 00:11:27,880 Speaker 1: like anorexia. Yes, there is this preoccupation with weight loss 175 00:11:27,960 --> 00:11:31,360 Speaker 1: and body image and thinness, but it's also the use 176 00:11:31,400 --> 00:11:35,439 Speaker 1: of food to test self discipline, because maybe we can't 177 00:11:35,440 --> 00:11:37,760 Speaker 1: control what else is going on within our lives, but 178 00:11:37,800 --> 00:11:41,800 Speaker 1: we can control what we eat. Something I always like 179 00:11:41,840 --> 00:11:43,840 Speaker 1: to remind myself and you guys as well, is that 180 00:11:44,040 --> 00:11:47,360 Speaker 1: food does not have a moral label or a moral value. 181 00:11:47,480 --> 00:11:50,000 Speaker 1: The foods you eat do not determine your worth as 182 00:11:50,000 --> 00:11:53,520 Speaker 1: a human. It's literally an inanimate object. How can something 183 00:11:53,559 --> 00:11:56,559 Speaker 1: inanimate be good or bad? It's just food. It has 184 00:11:56,640 --> 00:11:59,960 Speaker 1: no deeper attachment to who you are, to what your 185 00:12:00,200 --> 00:12:03,840 Speaker 1: value is. And yet we have been convinced that to 186 00:12:03,880 --> 00:12:06,120 Speaker 1: eat some foods is to be hurting our body, is 187 00:12:06,160 --> 00:12:08,240 Speaker 1: to not have self discipline, is to not care about 188 00:12:08,240 --> 00:12:10,840 Speaker 1: our wellbeing. So of course we have begun to treat 189 00:12:10,840 --> 00:12:13,000 Speaker 1: it as a way to self punish or to mediate 190 00:12:13,040 --> 00:12:16,600 Speaker 1: our emotions. I think the easiest way we can identify 191 00:12:16,800 --> 00:12:19,520 Speaker 1: when we're eating from a place of needing emotional comfort 192 00:12:19,600 --> 00:12:23,520 Speaker 1: or fulfillment is by noticing the difference between physical hunger 193 00:12:23,559 --> 00:12:29,000 Speaker 1: and emotional hunger. So physical hunger develops over time, whilst 194 00:12:29,040 --> 00:12:33,120 Speaker 1: emotional hunger comes on really suddenly, often in response to 195 00:12:33,800 --> 00:12:37,200 Speaker 1: some kind of trigger that causes you to become stressed 196 00:12:37,640 --> 00:12:40,320 Speaker 1: or overwhelmed, So you're looking for something to kind of 197 00:12:41,720 --> 00:12:46,520 Speaker 1: mediate those emotions to make you feel better. When we 198 00:12:46,559 --> 00:12:50,600 Speaker 1: are physically hungry as well, we notice being full and 199 00:12:50,640 --> 00:12:53,800 Speaker 1: we take it as a queue to stop eating, whereas 200 00:12:53,800 --> 00:12:58,160 Speaker 1: when we're experiencing emotional hunger, we really don't feel completely 201 00:12:58,200 --> 00:13:02,840 Speaker 1: full until after we've stopped, till the aftermath of whatever 202 00:13:02,880 --> 00:13:06,000 Speaker 1: we've just eaten and we don't feel well, we feel sick, 203 00:13:06,400 --> 00:13:08,160 Speaker 1: We wish that we had kind of stopped earlier. We 204 00:13:08,200 --> 00:13:11,120 Speaker 1: don't feel like we've actually given our body the proper 205 00:13:11,200 --> 00:13:15,600 Speaker 1: nutrients that maybe it deserves. Physical hunger is often predictable 206 00:13:16,000 --> 00:13:18,000 Speaker 1: if we haven't eaten in the last four hours or so, 207 00:13:18,080 --> 00:13:20,480 Speaker 1: maybe longer. We know that our body is going to 208 00:13:20,559 --> 00:13:23,280 Speaker 1: start craving nutrients and energy, it's going to start grumbling, 209 00:13:23,720 --> 00:13:27,440 Speaker 1: whereas emotional hunger is just going to happen whenever, wherever. 210 00:13:28,000 --> 00:13:30,720 Speaker 1: The reason for this is that food means more to 211 00:13:30,760 --> 00:13:34,640 Speaker 1: our body than just nutrients and energy. It's cultural, it's mental, 212 00:13:34,800 --> 00:13:37,600 Speaker 1: it's social. We see that, and how food is a 213 00:13:37,800 --> 00:13:40,280 Speaker 1: massive part of how every single culture in the world 214 00:13:40,360 --> 00:13:44,240 Speaker 1: celebrates or connects. We see that, and how different foods 215 00:13:44,280 --> 00:13:46,960 Speaker 1: make us feel a different way. The fact that we 216 00:13:47,080 --> 00:13:51,160 Speaker 1: have concepts such as comfort foods, the foods that elicits 217 00:13:51,240 --> 00:13:55,720 Speaker 1: some kind of emotional reaction of either nostalgia or warmth 218 00:13:55,840 --> 00:13:58,640 Speaker 1: or contentment. And then it comes down to things like 219 00:13:58,720 --> 00:14:03,440 Speaker 1: taste and flavor, the impact of certain ingredients or contents, 220 00:14:03,600 --> 00:14:08,480 Speaker 1: how they impact our brain, particularly through their influence on 221 00:14:08,840 --> 00:14:13,040 Speaker 1: our hormones and our neurotransmitters. Essentially, both of those things 222 00:14:13,040 --> 00:14:17,480 Speaker 1: are the building blocks for our everyday emotional state. So 223 00:14:17,720 --> 00:14:19,880 Speaker 1: from a biological point, we all know that we need 224 00:14:19,920 --> 00:14:23,040 Speaker 1: to eat to sustain our physical well being. But currently 225 00:14:23,080 --> 00:14:26,160 Speaker 1: from all the recent studies conducted on this, we also 226 00:14:26,200 --> 00:14:27,880 Speaker 1: know that it has a lot to do with pleasure. 227 00:14:28,560 --> 00:14:33,400 Speaker 1: All acts of eating increases dopamine in our brains and 228 00:14:33,480 --> 00:14:36,880 Speaker 1: it lights up our reward system. But that is especially 229 00:14:36,920 --> 00:14:38,600 Speaker 1: the case when we eat foods that are high in 230 00:14:38,720 --> 00:14:42,760 Speaker 1: fat and sugar, because if we think about this evolutionarily, 231 00:14:42,920 --> 00:14:46,800 Speaker 1: those foods are often the highest in energy, such that 232 00:14:46,840 --> 00:14:49,720 Speaker 1: they are more likely to provide us with those fat 233 00:14:49,760 --> 00:14:54,440 Speaker 1: stores that previously were crucial for our survival. So our 234 00:14:54,480 --> 00:14:59,920 Speaker 1: brains will create queues, internal cues pleasure cueues to moti 235 00:15:00,000 --> 00:15:04,000 Speaker 1: bad us to consume these more by making us feel 236 00:15:04,040 --> 00:15:09,040 Speaker 1: happier in association. So food has this inherent impact on 237 00:15:09,080 --> 00:15:12,520 Speaker 1: our brain through its impact on the dopamine system, which 238 00:15:12,560 --> 00:15:15,680 Speaker 1: is responsible for the release of things like dopamain of course, 239 00:15:15,720 --> 00:15:20,000 Speaker 1: but also serotonin oxytocin. And this is the biological basis 240 00:15:20,360 --> 00:15:24,360 Speaker 1: for emotional eating, consuming foods in order to improve our 241 00:15:24,720 --> 00:15:30,640 Speaker 1: mood through that biological relationship, rather than for hunger or 242 00:15:30,680 --> 00:15:35,280 Speaker 1: some physical advantage. For example, when we are feeling bored, 243 00:15:35,360 --> 00:15:39,680 Speaker 1: we often gravitate towards food that offer a really rich 244 00:15:40,000 --> 00:15:44,240 Speaker 1: flavor profile, or we'll eat more, not because of actual 245 00:15:44,320 --> 00:15:48,240 Speaker 1: taste or that biological impact down the line, but because 246 00:15:48,280 --> 00:15:52,560 Speaker 1: the act of eating in itself is a task that 247 00:15:52,600 --> 00:15:56,680 Speaker 1: can keep our mind entertained. By chewing, by tasting, by 248 00:15:56,680 --> 00:15:59,440 Speaker 1: putting things in our mouth, by swallowing. That is a 249 00:15:59,440 --> 00:16:02,880 Speaker 1: physical life activity. It gives us something to do when 250 00:16:02,920 --> 00:16:06,280 Speaker 1: we feel stressed, though, we often crave things that are 251 00:16:06,320 --> 00:16:10,560 Speaker 1: high in carbs, high in sugar because stress depletes our 252 00:16:10,680 --> 00:16:14,720 Speaker 1: energy through the excessive release of things like cortisol and adrenaline. 253 00:16:14,720 --> 00:16:16,840 Speaker 1: That puts pressure on our body, so we want to 254 00:16:16,880 --> 00:16:20,520 Speaker 1: build back up those energy stores. And then when we're sad, 255 00:16:20,600 --> 00:16:23,600 Speaker 1: when we're heartbroken, we often have it less of an 256 00:16:23,600 --> 00:16:27,600 Speaker 1: appetite due to that distress and that deep hurt, So 257 00:16:28,000 --> 00:16:31,680 Speaker 1: our bodies want to get the most energy from consuming 258 00:16:31,720 --> 00:16:35,640 Speaker 1: as little food as possible. That means high fat, high 259 00:16:35,800 --> 00:16:39,400 Speaker 1: energy ice cream, chocolate, very much what we would call 260 00:16:39,440 --> 00:16:42,520 Speaker 1: the heartbreak diet of Hollywood, what we see in movies, 261 00:16:43,000 --> 00:16:46,680 Speaker 1: but it's probably also scientifically correct. We crave these foods 262 00:16:46,720 --> 00:16:50,400 Speaker 1: because of an inconsistent release of the hunger hormone, and 263 00:16:50,480 --> 00:16:53,440 Speaker 1: after a period of intense heartbreak. That means that we 264 00:16:53,480 --> 00:16:56,440 Speaker 1: are more inclined to go for those sugary snacks without 265 00:16:56,520 --> 00:17:00,760 Speaker 1: really understanding our hunger. A lot of these examples, as 266 00:17:00,800 --> 00:17:03,480 Speaker 1: you may have gathered, have to do with attempts to 267 00:17:04,359 --> 00:17:08,040 Speaker 1: rain in our stress response, and that is because the 268 00:17:08,080 --> 00:17:10,920 Speaker 1: act of eating certain food groups, certain foods, and our 269 00:17:10,960 --> 00:17:16,320 Speaker 1: experiences of anxiety are causally related. They're correlated in quite 270 00:17:16,359 --> 00:17:21,199 Speaker 1: a multidirectional way. So, firstly, according to Harvard Medical School, 271 00:17:21,680 --> 00:17:24,080 Speaker 1: the foods we eat actually can mimic some of the 272 00:17:24,119 --> 00:17:27,520 Speaker 1: symptoms of anxiety or stress or even panic attacks that 273 00:17:27,600 --> 00:17:31,879 Speaker 1: we normally associate with high periods of stress, especially foods 274 00:17:31,920 --> 00:17:35,800 Speaker 1: high in sugar or caffeine. So whilst we might search 275 00:17:35,920 --> 00:17:38,520 Speaker 1: for some type of food we think is going to 276 00:17:38,600 --> 00:17:41,919 Speaker 1: make us feel better in a time of heightened anxiety, 277 00:17:42,520 --> 00:17:45,280 Speaker 1: it kind of has the counter effect makes it worse. 278 00:17:45,800 --> 00:17:48,000 Speaker 1: But it's not just what that food provides. Like we 279 00:17:48,080 --> 00:17:52,400 Speaker 1: spoke about with emotional eating and response to boredom, sometimes 280 00:17:52,600 --> 00:17:56,760 Speaker 1: the physical act of consuming something or not consuming something 281 00:17:57,240 --> 00:18:01,320 Speaker 1: using food to provide them, you know, an emotional catharsis 282 00:18:01,720 --> 00:18:04,919 Speaker 1: to symbolically act to fill your stomach and feel like 283 00:18:04,960 --> 00:18:10,199 Speaker 1: you're fulfilling your emotional needs. That is so satisfying and 284 00:18:10,240 --> 00:18:13,160 Speaker 1: it causes us to emotionally eat. And when we talk 285 00:18:13,200 --> 00:18:17,240 Speaker 1: about the stress responds the experiences of fear. Some studies 286 00:18:17,240 --> 00:18:20,480 Speaker 1: have shown that when we eat, we provide a queue 287 00:18:20,480 --> 00:18:23,640 Speaker 1: to our brain that we are safe. You know, if 288 00:18:23,640 --> 00:18:26,879 Speaker 1: we are actively in fight or flight mode trying to 289 00:18:27,080 --> 00:18:30,679 Speaker 1: escape some threat, we're not going to stop for a snack. 290 00:18:31,000 --> 00:18:34,280 Speaker 1: Our appetite is suppressed when we feel danger and we 291 00:18:34,320 --> 00:18:38,479 Speaker 1: are focused on overcoming whatever we are experiencing, whatever we 292 00:18:38,520 --> 00:18:42,800 Speaker 1: are fearful of. But when we eat, when we force 293 00:18:42,880 --> 00:18:46,280 Speaker 1: our bodies to consume something, to sit, to have a 294 00:18:46,320 --> 00:18:51,040 Speaker 1: meal or a snack, our brain goes, okay, well, we 295 00:18:51,080 --> 00:18:53,439 Speaker 1: can't be in immediate danger because otherwise we wouldn't be 296 00:18:53,440 --> 00:18:55,800 Speaker 1: doing this right now. We wouldn't be doing this, so 297 00:18:56,119 --> 00:18:59,320 Speaker 1: we must be okay. It gives your brain a queue 298 00:18:59,680 --> 00:19:03,440 Speaker 1: to down to stop panicking. So that is another way 299 00:19:03,440 --> 00:19:06,200 Speaker 1: that stress is mediated by what we choose to eat. 300 00:19:06,640 --> 00:19:09,199 Speaker 1: When we choose to eat it not from a place 301 00:19:09,240 --> 00:19:13,879 Speaker 1: of physical hunger, but an emotional need. You know what 302 00:19:13,960 --> 00:19:16,520 Speaker 1: I think that scientific explanation tells us. What I think 303 00:19:16,560 --> 00:19:19,000 Speaker 1: is most crucial to take from this is that we 304 00:19:19,040 --> 00:19:22,040 Speaker 1: can't really blame ourselves for using food to self medicate 305 00:19:22,480 --> 00:19:24,800 Speaker 1: or regulate our emotions. Nor can we just see it 306 00:19:24,840 --> 00:19:30,000 Speaker 1: as an us problem that we lack discipline, that where weak. Therefore, 307 00:19:30,440 --> 00:19:33,639 Speaker 1: I think what happens when we take on that perspective 308 00:19:33,720 --> 00:19:37,600 Speaker 1: is that we self inflict a lot of shame around 309 00:19:37,720 --> 00:19:40,600 Speaker 1: the foods that we consume when we're sad, or we're bored, 310 00:19:40,720 --> 00:19:44,679 Speaker 1: or we're overwhelmed or we're stressed, because the nature of 311 00:19:44,680 --> 00:19:47,520 Speaker 1: this is that this habit comes from a lot of 312 00:19:47,520 --> 00:19:50,280 Speaker 1: factors outside of our control. Some of them are just 313 00:19:50,320 --> 00:19:55,520 Speaker 1: innately biological, like our stress response. Others are societal and cultural, 314 00:19:55,760 --> 00:19:58,240 Speaker 1: and a lot of them are to do with diet, 315 00:19:58,440 --> 00:20:03,320 Speaker 1: culture and how our health system approaches things like weight 316 00:20:03,800 --> 00:20:08,119 Speaker 1: and things like calories and things like energy intake. Our 317 00:20:08,440 --> 00:20:12,119 Speaker 1: current approach to food, especially in a lot of Western societies, 318 00:20:12,760 --> 00:20:19,320 Speaker 1: has become increasingly focused on restriction, or focused on nutritional 319 00:20:19,359 --> 00:20:23,639 Speaker 1: and energy intake, on BMI and what is and is 320 00:20:23,680 --> 00:20:27,520 Speaker 1: not a healthy weight, as well as kind of you know. 321 00:20:27,760 --> 00:20:31,840 Speaker 1: Alongside that, as we see social media grow, a whole 322 00:20:31,920 --> 00:20:36,639 Speaker 1: series of trend or fad diets that come and go, 323 00:20:37,320 --> 00:20:40,719 Speaker 1: but those diets are really all kind of telling us 324 00:20:40,760 --> 00:20:43,359 Speaker 1: the same thing. There is a right way to eat, 325 00:20:43,800 --> 00:20:46,280 Speaker 1: and if you are not doing it this way, you're 326 00:20:46,320 --> 00:20:49,480 Speaker 1: doing it wrong. It tells us that what we choose 327 00:20:49,560 --> 00:20:53,680 Speaker 1: to put in our bodies needs to be carefully controlled, 328 00:20:54,040 --> 00:20:57,320 Speaker 1: whether it's something like the keto diet or intermittent fasting, 329 00:20:57,920 --> 00:21:01,200 Speaker 1: or a raw food diet, whatever it may be, even 330 00:21:01,240 --> 00:21:04,280 Speaker 1: a juice cleanse. And you know what that does. It 331 00:21:04,359 --> 00:21:09,520 Speaker 1: puts us at war with food. It completely damages and 332 00:21:09,600 --> 00:21:14,600 Speaker 1: disrupts our relationship and our perception of what food is 333 00:21:14,760 --> 00:21:19,160 Speaker 1: as something that needs to be regulated, rather than as fuel, 334 00:21:19,800 --> 00:21:22,280 Speaker 1: rather than as one of the main sources of life. 335 00:21:22,320 --> 00:21:26,080 Speaker 1: Alongside you know, it's water, air, and food. Those are 336 00:21:26,080 --> 00:21:28,800 Speaker 1: the three things that we really need. And I think 337 00:21:28,840 --> 00:21:31,959 Speaker 1: it's really interesting because you never see someone controlling how 338 00:21:32,000 --> 00:21:35,000 Speaker 1: much water they drink or trying to stop how much 339 00:21:35,040 --> 00:21:37,879 Speaker 1: they breathe. But we do have this intense feeling that 340 00:21:37,920 --> 00:21:41,159 Speaker 1: food needs to be disciplined, whereas these other sources of 341 00:21:41,200 --> 00:21:44,439 Speaker 1: life we don't have that feeling. We don't feel like 342 00:21:45,000 --> 00:21:49,040 Speaker 1: there's a problem when we feel made to put something 343 00:21:49,040 --> 00:21:53,240 Speaker 1: on a pedestal like that. That is the easiest way 344 00:21:53,640 --> 00:21:57,600 Speaker 1: to get something to control you. When we are taught 345 00:21:57,720 --> 00:22:01,560 Speaker 1: to avoid something like certain food, the more you want 346 00:22:01,560 --> 00:22:05,480 Speaker 1: them because they feel more important, they feel more elusive. 347 00:22:06,160 --> 00:22:10,320 Speaker 1: And so when we face something like intense emotions, a 348 00:22:10,359 --> 00:22:13,760 Speaker 1: lot of stress, and our impulse control is lesson because 349 00:22:13,800 --> 00:22:17,600 Speaker 1: we're trying to navigate so much else. The first thing 350 00:22:17,640 --> 00:22:20,360 Speaker 1: you're going to do, you're going to go and eat 351 00:22:20,400 --> 00:22:24,000 Speaker 1: those foods that have previously been off limits to you. 352 00:22:24,000 --> 00:22:27,160 Speaker 1: You are going to push back against this restriction that 353 00:22:27,200 --> 00:22:30,280 Speaker 1: you have been imposing on yourself. You're not going to 354 00:22:30,280 --> 00:22:33,320 Speaker 1: be aware of your appetite and you'll overeat, and then 355 00:22:33,400 --> 00:22:37,359 Speaker 1: afterwards you'll probably feel shame. And you'll feel that shame 356 00:22:37,400 --> 00:22:40,960 Speaker 1: not because you deserve to feel shame, but because there 357 00:22:41,040 --> 00:22:44,680 Speaker 1: is so much information coming from so many sources telling 358 00:22:44,720 --> 00:22:47,879 Speaker 1: you that if you binge eat, if you eat a 359 00:22:47,920 --> 00:22:51,400 Speaker 1: certain food, that makes you an unhealthy person, that makes 360 00:22:51,480 --> 00:22:54,719 Speaker 1: you a bad person, that eating that food is bad, 361 00:22:55,400 --> 00:22:57,679 Speaker 1: and all your brain is actually trying to do in 362 00:22:57,720 --> 00:23:01,199 Speaker 1: that moment is just emotionally regular, it's just trying to 363 00:23:01,240 --> 00:23:05,320 Speaker 1: get you back to a safe mental place. I think 364 00:23:05,400 --> 00:23:09,560 Speaker 1: part of understanding This is acknowledging that your environment is 365 00:23:09,600 --> 00:23:13,040 Speaker 1: going to impact behaviors like diet based on what we've 366 00:23:13,080 --> 00:23:16,000 Speaker 1: been convinced is normal or good for us. And social 367 00:23:16,000 --> 00:23:18,679 Speaker 1: media is part of that environment. So we really need 368 00:23:18,720 --> 00:23:21,919 Speaker 1: to deinfluence ourselves a little bit when it comes to 369 00:23:22,200 --> 00:23:26,119 Speaker 1: managing our emotional eating. And the best thing for you 370 00:23:26,160 --> 00:23:28,639 Speaker 1: to do in that moment is to realize that what 371 00:23:28,800 --> 00:23:32,520 Speaker 1: someone else is doing, what someone else is saying on TikTok, 372 00:23:33,119 --> 00:23:34,840 Speaker 1: you know, whatever's in there, what I eat in the 373 00:23:34,920 --> 00:23:37,760 Speaker 1: day video is probably not going to be right for you. 374 00:23:38,520 --> 00:23:42,760 Speaker 1: There's always going to be some fad diet or craze 375 00:23:42,960 --> 00:23:45,280 Speaker 1: or new way to fuel your body or lose weight, 376 00:23:45,880 --> 00:23:49,160 Speaker 1: and that leads us to form an unhealthy relationship with food, 377 00:23:49,760 --> 00:23:52,239 Speaker 1: one that is not based on feeding our body with 378 00:23:52,280 --> 00:23:56,600 Speaker 1: what it needs, but intertwined with things like our self worth, 379 00:23:57,080 --> 00:24:00,919 Speaker 1: our self esteem, our sense of value. It's more based 380 00:24:00,920 --> 00:24:05,280 Speaker 1: on our mood, particularly how we use food once again, 381 00:24:05,720 --> 00:24:08,560 Speaker 1: to make us feel better or make us feel worse, 382 00:24:09,000 --> 00:24:12,000 Speaker 1: depending on how we're feeling in the moment. That's why 383 00:24:12,040 --> 00:24:15,680 Speaker 1: we emotionally eat. We feel like eating is no longer 384 00:24:15,680 --> 00:24:19,160 Speaker 1: this natural thing, it's this has this bigger deeper role, 385 00:24:19,240 --> 00:24:22,399 Speaker 1: has this bigger, deeper meaning rather than just this normal 386 00:24:22,480 --> 00:24:25,920 Speaker 1: natural purpose to feel our bodies. I want to state again, 387 00:24:26,000 --> 00:24:28,320 Speaker 1: I know I just spoke about it, but there really 388 00:24:28,359 --> 00:24:31,480 Speaker 1: shouldn't be any shame around this if this is a 389 00:24:31,520 --> 00:24:34,760 Speaker 1: behavior that you find yourself engaging in. Like I said, 390 00:24:34,800 --> 00:24:37,400 Speaker 1: it's something that I've acknowledged I do quite a bit. 391 00:24:37,480 --> 00:24:39,280 Speaker 1: And I used to think that meant I was weak, 392 00:24:39,920 --> 00:24:42,359 Speaker 1: or that I didn't care about my body that I 393 00:24:42,400 --> 00:24:45,080 Speaker 1: had I should have had more control. And what I 394 00:24:45,160 --> 00:24:47,919 Speaker 1: realized now is that that was really the influence of 395 00:24:47,960 --> 00:24:52,040 Speaker 1: diet culture being the angry, little kind of devil on 396 00:24:52,040 --> 00:24:54,760 Speaker 1: my shoulder. You know, this tendency comes from so many 397 00:24:54,760 --> 00:24:57,480 Speaker 1: things outside of our control, but they make us feel 398 00:24:57,480 --> 00:25:00,320 Speaker 1: like food controls us. Makes us feel like what we're 399 00:25:00,320 --> 00:25:05,920 Speaker 1: putting in our body is necessary for handling our emotions, 400 00:25:06,240 --> 00:25:07,879 Speaker 1: and that can have a lot of impacts. You know, 401 00:25:08,000 --> 00:25:12,480 Speaker 1: emotional eating can have really distressing effects by leading to 402 00:25:12,520 --> 00:25:15,160 Speaker 1: feelings of guilt, but it can also make us feel 403 00:25:15,160 --> 00:25:17,200 Speaker 1: really ill, or it can give us a big sugar 404 00:25:17,200 --> 00:25:19,520 Speaker 1: crash a few hours later, it can leave us feeling drained. 405 00:25:20,040 --> 00:25:22,200 Speaker 1: As one nutritionist to put it in her article about 406 00:25:22,200 --> 00:25:25,800 Speaker 1: this subject, which I link in the description. It's really fascinating. 407 00:25:26,440 --> 00:25:28,920 Speaker 1: One of the issues with emotional eating is that it affects, 408 00:25:28,920 --> 00:25:32,600 Speaker 1: of course, how you feel physically, especially when we overeat, 409 00:25:32,640 --> 00:25:36,000 Speaker 1: because it reduces our energy levels, It can cause headaches, 410 00:25:36,440 --> 00:25:41,399 Speaker 1: It generally just causes some discomfort, and we're not really 411 00:25:41,440 --> 00:25:43,439 Speaker 1: resolving the problem, so we're just kind of at a 412 00:25:43,480 --> 00:25:47,680 Speaker 1: loss loss. So how can we have that more intuitive 413 00:25:47,720 --> 00:25:50,840 Speaker 1: relationship with the things we're putting in our body and 414 00:25:51,040 --> 00:25:55,360 Speaker 1: notice the emotional triggers or causes of our dietary behaviors. 415 00:25:55,359 --> 00:25:59,600 Speaker 1: How can we remove food as a coping mechanism and 416 00:26:00,160 --> 00:26:03,119 Speaker 1: place it with strategies that are probably more productive and 417 00:26:03,200 --> 00:26:06,000 Speaker 1: sustainable in the long run, that are going to leave 418 00:26:06,040 --> 00:26:10,040 Speaker 1: you just feeling better. Well, all of that and more 419 00:26:10,320 --> 00:26:21,040 Speaker 1: after this shortbreak, let's get one thing straight and clear 420 00:26:21,480 --> 00:26:25,119 Speaker 1: right now. Sometimes you've had a rough day and that 421 00:26:25,240 --> 00:26:28,560 Speaker 1: just really calls for samuberads, some pizza, an iceberger, some 422 00:26:28,640 --> 00:26:31,800 Speaker 1: ice cream. There is nothing wrong with that. You don't 423 00:26:31,840 --> 00:26:34,920 Speaker 1: need to feel guilt about wanting a certain food as 424 00:26:34,960 --> 00:26:37,679 Speaker 1: long as it's not masking and underlying emotional need that 425 00:26:37,720 --> 00:26:41,240 Speaker 1: you're not fulfilling. But food can be really comforting and 426 00:26:41,320 --> 00:26:43,600 Speaker 1: maybe the exact thing that you need in that moment 427 00:26:44,119 --> 00:26:48,240 Speaker 1: to energize yourself to restore those levels. We also naturally 428 00:26:48,320 --> 00:26:52,440 Speaker 1: experience cravings for certain foods that don't have an emotional basis, 429 00:26:52,880 --> 00:26:55,480 Speaker 1: even if they are psychological, and I want to explain 430 00:26:55,560 --> 00:26:59,280 Speaker 1: that a little bit further. So, cravings are an intense, 431 00:26:59,440 --> 00:27:03,440 Speaker 1: specific desire for a certain type of food, and it's 432 00:27:03,440 --> 00:27:07,320 Speaker 1: a response to needing a certain kind of nourishment that 433 00:27:07,359 --> 00:27:09,640 Speaker 1: our bodies are maybe not getting. But they also come 434 00:27:09,680 --> 00:27:14,879 Speaker 1: from our environment, like advertisements, which are deliberately created in 435 00:27:14,960 --> 00:27:18,520 Speaker 1: a specific way to target you, to make you want something, 436 00:27:18,600 --> 00:27:21,280 Speaker 1: to make you buy it. So sometimes that can get 437 00:27:21,320 --> 00:27:24,119 Speaker 1: confusing because we don't actually know what our body is needing. 438 00:27:24,560 --> 00:27:26,960 Speaker 1: We are being cued by our environment. We do have 439 00:27:27,000 --> 00:27:30,119 Speaker 1: those emotional needs, and sometimes our body just needs that nourishment. 440 00:27:30,400 --> 00:27:32,880 Speaker 1: It's kind of impossible, right, you know. On one side, 441 00:27:32,880 --> 00:27:35,479 Speaker 1: the side of diet culture, we're being influenced to always 442 00:27:35,480 --> 00:27:38,520 Speaker 1: make perfect decisions towards food, as if there is actually 443 00:27:38,520 --> 00:27:42,239 Speaker 1: a definition of perfect or that means anything. And then 444 00:27:42,480 --> 00:27:45,040 Speaker 1: on the other side, this mass marketing side, they're trying 445 00:27:45,040 --> 00:27:47,440 Speaker 1: to get you to buy that burger, to buy that 446 00:27:47,840 --> 00:27:53,040 Speaker 1: chocolate bar those you know, constant opposing narratives makes it 447 00:27:53,080 --> 00:27:56,399 Speaker 1: so once again, food is no longer just food. So 448 00:27:56,840 --> 00:27:58,560 Speaker 1: how do we ignore all of that? How do we 449 00:27:58,600 --> 00:28:01,439 Speaker 1: tap into what our bodies actually need? And what is 450 00:28:01,480 --> 00:28:05,320 Speaker 1: the role of emotional eating in that equation? Firstly, I 451 00:28:05,359 --> 00:28:09,040 Speaker 1: don't think that demonizing certain foods or restrictive eating is 452 00:28:09,440 --> 00:28:12,360 Speaker 1: going to help you at all, especially if what you're 453 00:28:12,359 --> 00:28:16,119 Speaker 1: struggling with is emotional eating. It just doesn't work for 454 00:28:16,160 --> 00:28:19,119 Speaker 1: most people because a it assumes that your behavior is 455 00:28:19,200 --> 00:28:21,520 Speaker 1: due to a lack of self control. Therefore it's something 456 00:28:21,520 --> 00:28:24,600 Speaker 1: that you need to restrict, which just is not the case. 457 00:28:25,160 --> 00:28:28,679 Speaker 1: Be you're using food to fight an emotional problem, and 458 00:28:28,760 --> 00:28:31,160 Speaker 1: so it's the emotional problem that we need to work on, 459 00:28:31,800 --> 00:28:34,960 Speaker 1: not the actual food consumption. So restricting is only going 460 00:28:35,000 --> 00:28:38,400 Speaker 1: to elevate that emotional stress because it's just one more 461 00:28:38,400 --> 00:28:41,440 Speaker 1: thing to manage, one more thing to control. Eating may 462 00:28:41,480 --> 00:28:43,840 Speaker 1: feel good in the moment, restricting may feel like you're 463 00:28:43,840 --> 00:28:47,160 Speaker 1: doing something, but the feelings that triggered you to emotionally 464 00:28:47,200 --> 00:28:51,480 Speaker 1: eat are still going to be there. And finally, demonizing 465 00:28:51,640 --> 00:28:55,560 Speaker 1: imposes shame. When we think that we've slipped up, we 466 00:28:55,640 --> 00:28:58,120 Speaker 1: get stuck in the shame cycle of why did I 467 00:28:58,160 --> 00:29:01,560 Speaker 1: do that? I feel so guilty, I have no self control, 468 00:29:01,600 --> 00:29:04,280 Speaker 1: And rather than just realizing that there's a lot more 469 00:29:04,320 --> 00:29:07,760 Speaker 1: going on there than just self discipline, maybe you're lacking 470 00:29:07,760 --> 00:29:10,240 Speaker 1: the deeper coping skills and you just don't have them yet, 471 00:29:10,920 --> 00:29:13,360 Speaker 1: what you're really doing is just making yourself feel once 472 00:29:13,400 --> 00:29:16,480 Speaker 1: again guilt. You're making yourself feel guilty for something that 473 00:29:16,920 --> 00:29:20,520 Speaker 1: perhaps you've only just started to recognize, something that comes 474 00:29:20,520 --> 00:29:22,719 Speaker 1: from a lot of deeper factors that is going to 475 00:29:22,840 --> 00:29:26,520 Speaker 1: take work, and I think it's just identifying that you 476 00:29:26,560 --> 00:29:28,480 Speaker 1: can cope in a way that's going to leave you 477 00:29:28,520 --> 00:29:31,720 Speaker 1: feeling better in all facets and areas of your life, 478 00:29:31,760 --> 00:29:34,880 Speaker 1: not just by reducing that current feeling, but feeling more 479 00:29:34,960 --> 00:29:38,280 Speaker 1: capable of handling all of those future situations where you're 480 00:29:38,320 --> 00:29:40,040 Speaker 1: going to be stressed, you're going to be sad, you're 481 00:29:40,080 --> 00:29:42,640 Speaker 1: going to be tired, and food doesn't have to be 482 00:29:42,720 --> 00:29:48,560 Speaker 1: your only solution. So in terms of overcoming navigating emotional eating, 483 00:29:49,080 --> 00:29:51,400 Speaker 1: the first thing we really need to do is identify 484 00:29:51,640 --> 00:29:57,000 Speaker 1: our emotional triggers. The biggest one is, without a doubt, stress. 485 00:29:57,720 --> 00:30:01,080 Speaker 1: When we experience chronic stress, as is so often in 486 00:30:01,120 --> 00:30:03,240 Speaker 1: our twenties, when we've got a whole lot of things 487 00:30:03,240 --> 00:30:07,160 Speaker 1: on our plate. Financial stress, relationship stress, career stress, all 488 00:30:07,200 --> 00:30:10,600 Speaker 1: of that and more, your body produces high levels of 489 00:30:10,600 --> 00:30:14,640 Speaker 1: the stress hormone known as cortisol. So cortisol triggers cravings 490 00:30:14,640 --> 00:30:18,120 Speaker 1: for salty, sweet, fatty foods, foods that are going to 491 00:30:18,160 --> 00:30:20,280 Speaker 1: give you a that burst of energy and that burst 492 00:30:20,280 --> 00:30:25,480 Speaker 1: of pleasure. The more stress, particularly uncontrolled stress, you have 493 00:30:25,560 --> 00:30:27,920 Speaker 1: in your life, the more likely you are to turn 494 00:30:27,960 --> 00:30:30,720 Speaker 1: to food for emotional relief. So we need a better 495 00:30:30,760 --> 00:30:34,320 Speaker 1: way to deal with that, one that is more mental, 496 00:30:34,320 --> 00:30:37,360 Speaker 1: one that is more cognitive based in our thoughts. The 497 00:30:37,400 --> 00:30:39,760 Speaker 1: best way that I have found to manage this is 498 00:30:39,760 --> 00:30:42,880 Speaker 1: by doing something called a brain dump, which is the 499 00:30:42,920 --> 00:30:45,719 Speaker 1: act of just writing everything down that's going on in 500 00:30:45,720 --> 00:30:50,360 Speaker 1: my brain, without judgment, without prejudice, putting those emotions out there. 501 00:30:50,560 --> 00:30:52,720 Speaker 1: You know, I always say a problem written down is 502 00:30:52,760 --> 00:30:56,280 Speaker 1: a problem halved. Other ways to manage stress is to 503 00:30:56,320 --> 00:31:00,480 Speaker 1: find an outlet for that excessive cortisol, that is you 504 00:31:00,520 --> 00:31:04,840 Speaker 1: to emotionally eat. Because cortisol is really just your body's 505 00:31:04,880 --> 00:31:09,200 Speaker 1: hormonal response to danger. It's released from our adrenal glands. 506 00:31:09,600 --> 00:31:12,560 Speaker 1: It's a steroid hormone. It gives you more energy to 507 00:31:12,600 --> 00:31:16,040 Speaker 1: fight your stresses. It releases more energy for you. So 508 00:31:16,200 --> 00:31:20,600 Speaker 1: directing that into something that's going to use those those 509 00:31:20,960 --> 00:31:24,479 Speaker 1: sources up, use that excess amount up that's gonna make 510 00:31:24,480 --> 00:31:29,160 Speaker 1: you physically exhausted or mobile, is great in those situations. 511 00:31:29,520 --> 00:31:33,040 Speaker 1: My recent favorite has been boxing. I cannot shut up 512 00:31:33,080 --> 00:31:35,120 Speaker 1: about it. If you are a close friend of mine. 513 00:31:35,240 --> 00:31:38,960 Speaker 1: I'm obsessed, I'm addicted, and you know, there's really nothing 514 00:31:39,040 --> 00:31:42,800 Speaker 1: like punching a bag over and over again to give 515 00:31:42,840 --> 00:31:46,400 Speaker 1: yourself an emotional release and to use up that excessive 516 00:31:46,480 --> 00:31:50,440 Speaker 1: cortisol in your body. But running, cycling peak your poison. 517 00:31:50,560 --> 00:31:54,960 Speaker 1: It's all good, but especially if it's aerobic exercise rather 518 00:31:55,000 --> 00:31:58,680 Speaker 1: than anaerobic exercise, that kind of cardio that's gonna get 519 00:31:58,680 --> 00:32:00,600 Speaker 1: your heart rate up, it's going to allow you to 520 00:32:00,720 --> 00:32:03,760 Speaker 1: use more energy, and all of that energy is just 521 00:32:03,880 --> 00:32:06,440 Speaker 1: energy that's not being placed on your mind, energy that 522 00:32:06,560 --> 00:32:10,760 Speaker 1: is being released from your body in a positive way. Also, 523 00:32:10,800 --> 00:32:13,520 Speaker 1: when you know that you're kind of entering into a 524 00:32:13,520 --> 00:32:17,000 Speaker 1: stressful season or period of life, this may be hard, 525 00:32:17,040 --> 00:32:19,280 Speaker 1: this may not be something that you feel capable of doing, 526 00:32:19,400 --> 00:32:23,960 Speaker 1: but I would definitely say reduce how much caffeine you're consuming. 527 00:32:24,440 --> 00:32:28,880 Speaker 1: Caffeine not only impacts our appetite, but it also makes 528 00:32:28,960 --> 00:32:32,720 Speaker 1: and heightens those levels of anxiety. I actually no longer 529 00:32:32,800 --> 00:32:37,160 Speaker 1: drink caffeine at all for that very reason. It just 530 00:32:37,320 --> 00:32:40,560 Speaker 1: made me so much more stressed. Even though it would 531 00:32:40,600 --> 00:32:44,960 Speaker 1: increase my focus and concentration, you know, it also meant 532 00:32:44,960 --> 00:32:47,080 Speaker 1: that I wasn't in control of my energy levels, and 533 00:32:47,120 --> 00:32:49,440 Speaker 1: I would plummet or I would be either too high 534 00:32:49,560 --> 00:32:52,000 Speaker 1: or too low. I'd need to eat food to kind 535 00:32:52,000 --> 00:32:54,720 Speaker 1: of bring me back in the middle. And nowadays I 536 00:32:54,720 --> 00:32:56,920 Speaker 1: don't find myself as depleted at the end of the day, 537 00:32:57,480 --> 00:33:01,000 Speaker 1: needing that sugar rush, you know, that fat rush, that 538 00:33:01,280 --> 00:33:04,000 Speaker 1: car brush to push me back up. I can kind 539 00:33:04,000 --> 00:33:06,960 Speaker 1: of listen to my body better rather than trying to 540 00:33:07,000 --> 00:33:11,680 Speaker 1: use something external to release or heighten or decrease my emotions. 541 00:33:12,440 --> 00:33:15,480 Speaker 1: The next trigger I think most associated with emotional eating 542 00:33:15,840 --> 00:33:19,920 Speaker 1: is boredom. You know, when you're having a little lazy 543 00:33:20,040 --> 00:33:23,760 Speaker 1: day at home and you keep opening the fridge, closing it, 544 00:33:23,960 --> 00:33:27,920 Speaker 1: opening the pantry. You're not really hungry, right, You're just 545 00:33:27,960 --> 00:33:32,080 Speaker 1: wanting something to do That might seem innocuous, but that 546 00:33:32,160 --> 00:33:35,560 Speaker 1: is emotional eating, eating in response to your emotional state, 547 00:33:35,720 --> 00:33:38,800 Speaker 1: that being boredom, food is a way to occupy your 548 00:33:38,840 --> 00:33:41,800 Speaker 1: time and your mind. So instead of needing to find 549 00:33:41,840 --> 00:33:46,120 Speaker 1: excitement in food, in taste, in flavor, look externally for 550 00:33:46,200 --> 00:33:48,960 Speaker 1: something to do. Go for a nice long walk, call 551 00:33:49,000 --> 00:33:50,880 Speaker 1: a friend you haven't spoken to in a while that 552 00:33:51,000 --> 00:33:54,760 Speaker 1: is always so lovely, do some life admin whatever it 553 00:33:54,800 --> 00:33:57,480 Speaker 1: may be. I think it's important, and obviously, if you 554 00:33:57,520 --> 00:33:59,000 Speaker 1: want to stack, go for it. But what we want 555 00:33:59,000 --> 00:34:01,840 Speaker 1: to break here is this pych of disrupting our natural 556 00:34:01,920 --> 00:34:05,240 Speaker 1: hunger for emotional hunger and boredom can really interrupt that 557 00:34:05,280 --> 00:34:08,240 Speaker 1: relationship and those cues that we receive from our body. 558 00:34:08,840 --> 00:34:11,880 Speaker 1: If you're exhausted, take a nice bath, put on some candles, 559 00:34:11,920 --> 00:34:16,120 Speaker 1: if you're lonely, engage in some nostalgic TV shows or movies. 560 00:34:16,160 --> 00:34:19,799 Speaker 1: You have no idea how comforting that is, and just 561 00:34:19,840 --> 00:34:22,080 Speaker 1: realize that you do have the agency and the mental 562 00:34:22,080 --> 00:34:24,279 Speaker 1: strength to regulate your own emotions in a way that 563 00:34:24,360 --> 00:34:28,960 Speaker 1: feels healthy, in a way that feels good for you. Secondly, 564 00:34:29,000 --> 00:34:32,520 Speaker 1: to identify those triggers, we need to be curious, if 565 00:34:32,600 --> 00:34:36,200 Speaker 1: I'm not eating for hunger, what am I feeling here? 566 00:34:36,960 --> 00:34:40,560 Speaker 1: And understanding the why am I feeling that? And why 567 00:34:40,600 --> 00:34:42,719 Speaker 1: do I feel compelled to eat when I might not 568 00:34:42,880 --> 00:34:46,600 Speaker 1: necessarily want to in this moment. So I would say 569 00:34:46,840 --> 00:34:51,120 Speaker 1: time is really important here. Pause when those cravings hit 570 00:34:51,760 --> 00:34:54,640 Speaker 1: and ask yourself, could I put off eating for five 571 00:34:54,719 --> 00:34:58,000 Speaker 1: or ten minutes? Is it real hunger that I'm experiencing? 572 00:34:58,680 --> 00:35:02,120 Speaker 1: Is this mental or physical? And you make the decision 573 00:35:02,160 --> 00:35:05,000 Speaker 1: from there. It's okay to appreciate the impact that food 574 00:35:05,080 --> 00:35:07,880 Speaker 1: has on your mood because it's a scientific one that 575 00:35:08,000 --> 00:35:11,920 Speaker 1: serves a purpose. And to hold off completely, like we said, 576 00:35:12,400 --> 00:35:16,800 Speaker 1: starts a pretty severe cycle of restricting. So savor, don't consume. 577 00:35:16,880 --> 00:35:20,399 Speaker 1: When we emotionally eat, we tend to do so very 578 00:35:20,480 --> 00:35:23,839 Speaker 1: quickly and sometimes without even tasting the food. But by 579 00:35:23,880 --> 00:35:27,360 Speaker 1: slowing down a we learn not to fear the feelings 580 00:35:27,360 --> 00:35:30,240 Speaker 1: that make us want to emotionally eat and just enjoy 581 00:35:30,320 --> 00:35:32,879 Speaker 1: food when we want it. Food is not something that 582 00:35:33,440 --> 00:35:35,600 Speaker 1: is on a pedestal. Food is not something that you're 583 00:35:35,640 --> 00:35:38,960 Speaker 1: not allowed to have and be It actually allows us 584 00:35:39,000 --> 00:35:42,560 Speaker 1: to listen to physical hunger instead of emotional hunger. Also, 585 00:35:42,600 --> 00:35:46,960 Speaker 1: eating a nutrient dense quality diet has associations with minimizing 586 00:35:47,400 --> 00:35:49,400 Speaker 1: our risk of some of those mental health effects and 587 00:35:49,440 --> 00:35:53,200 Speaker 1: experiences that we are trying to regulate with food. So 588 00:35:53,239 --> 00:35:56,279 Speaker 1: there was a twenty nineteen study that showed eating a 589 00:35:56,280 --> 00:36:00,600 Speaker 1: great variety of nutrients and vitamins is associated with better mood, 590 00:36:00,640 --> 00:36:03,759 Speaker 1: reduced risk of depression, and a lot of other benefits. 591 00:36:04,040 --> 00:36:08,120 Speaker 1: Food is fuel. Food is energy. Food is a resource. 592 00:36:08,160 --> 00:36:10,680 Speaker 1: It's not something that A needs to control you, B 593 00:36:10,880 --> 00:36:15,439 Speaker 1: needs to be restricted, or C needs to play any 594 00:36:15,440 --> 00:36:18,640 Speaker 1: other part in life. There's also been a lot of 595 00:36:18,680 --> 00:36:23,600 Speaker 1: buzz recently behind this idea of intuitive eating, and honestly, 596 00:36:23,880 --> 00:36:26,680 Speaker 1: I wasn't sure whether to talk about this because at 597 00:36:26,960 --> 00:36:30,680 Speaker 1: first glance, I was kind of like, is this just 598 00:36:30,719 --> 00:36:35,520 Speaker 1: another fad diet, you know, especially when Gwyneth Paltrow is 599 00:36:35,560 --> 00:36:38,920 Speaker 1: a big proponent. I'm a little bit skeptical. But I 600 00:36:38,960 --> 00:36:41,000 Speaker 1: did my research and I do think it's really valuable 601 00:36:41,040 --> 00:36:43,040 Speaker 1: to speak on because for some it is a solution. 602 00:36:43,200 --> 00:36:45,920 Speaker 1: It treats food the way that I think a lot 603 00:36:45,920 --> 00:36:48,279 Speaker 1: of us should be treating it, and it does move 604 00:36:48,320 --> 00:36:51,560 Speaker 1: us towards a better relationship with what we eat. So 605 00:36:52,560 --> 00:36:56,920 Speaker 1: intuitive eating, the key principles of this is basically kind 606 00:36:56,960 --> 00:37:01,840 Speaker 1: of the antithesis of restrictive consumption. It's about rejecting the 607 00:37:01,880 --> 00:37:04,759 Speaker 1: diet mentality, which we a plus for that big tick 608 00:37:04,800 --> 00:37:08,759 Speaker 1: of approval. Honoring your hunger once again important when we're 609 00:37:08,880 --> 00:37:13,640 Speaker 1: trying to counter emotional eating. Feeling your fullness, respecting your body, 610 00:37:14,080 --> 00:37:17,919 Speaker 1: treating it with kindness and compassion and not shame. It's 611 00:37:17,960 --> 00:37:20,840 Speaker 1: really about eating according to the cues that your body 612 00:37:20,880 --> 00:37:24,200 Speaker 1: is giving you and about what it needs and wants, 613 00:37:24,760 --> 00:37:29,520 Speaker 1: rather than according to your emotions, to some deeper perspective 614 00:37:29,560 --> 00:37:33,200 Speaker 1: on what you should be eating. If your body wants carbs, 615 00:37:33,360 --> 00:37:36,799 Speaker 1: give it cabs. If it wants a bee old salad, 616 00:37:37,040 --> 00:37:39,400 Speaker 1: give it salad, go for it. Have some sugar, have 617 00:37:39,520 --> 00:37:42,600 Speaker 1: some salt. All of those things we've been told to 618 00:37:42,719 --> 00:37:46,799 Speaker 1: avoid for some misinformed reason have a place. But it's 619 00:37:46,800 --> 00:37:50,839 Speaker 1: about balance. It's about once again being intuitive. I think 620 00:37:50,880 --> 00:37:53,840 Speaker 1: one of the major benefits, according to some studies published 621 00:37:53,880 --> 00:37:57,160 Speaker 1: in the National Library of Medicine, is intuitive Eating is 622 00:37:57,239 --> 00:38:00,319 Speaker 1: just somewhat better for our psychological well being is we're 623 00:38:00,320 --> 00:38:03,360 Speaker 1: eating in accordance to our biological urges and what is 624 00:38:03,440 --> 00:38:06,120 Speaker 1: natural for us, rather than according to something that a 625 00:38:06,160 --> 00:38:08,600 Speaker 1: diet is trying to tell us to do or to 626 00:38:08,719 --> 00:38:12,839 Speaker 1: kind of the roller coaster of our emotions. People experience 627 00:38:13,280 --> 00:38:17,919 Speaker 1: fewer amounts, fewer levels of food guilt or shame, they 628 00:38:17,920 --> 00:38:22,120 Speaker 1: have improved body image. But to eat intuitively, you really 629 00:38:22,160 --> 00:38:25,440 Speaker 1: need to relearn the distinction that we've been saying this 630 00:38:25,520 --> 00:38:29,640 Speaker 1: whole time, physical hunger and emotional hunger. You need to 631 00:38:29,760 --> 00:38:34,080 Speaker 1: trust that feedback loop between your stomach and your brain, 632 00:38:34,239 --> 00:38:38,560 Speaker 1: because our bodies have an exceptional, finely tuned way of 633 00:38:38,719 --> 00:38:44,239 Speaker 1: telling us what we need nutritionally, biologically, hunger wise, rather 634 00:38:44,320 --> 00:38:48,520 Speaker 1: than just emotionally. And what's really happening. I'm going to 635 00:38:48,560 --> 00:38:51,759 Speaker 1: say it one more time. When we emotionally eat, we 636 00:38:51,840 --> 00:38:54,160 Speaker 1: no longer see food is fuel. We see it as 637 00:38:54,200 --> 00:38:57,920 Speaker 1: a way to regulate our emotions, to make us feel better, 638 00:38:58,239 --> 00:39:02,440 Speaker 1: but only temporarily, only in the moment. I want to 639 00:39:02,480 --> 00:39:05,160 Speaker 1: finish of this episode by just restating a few key 640 00:39:05,200 --> 00:39:08,480 Speaker 1: points here. Firstly, emotional eating does not make you a 641 00:39:08,480 --> 00:39:11,400 Speaker 1: bad person. It does not make you faulty, and of 642 00:39:11,400 --> 00:39:14,160 Speaker 1: course it's subjective as to whether you think that's a 643 00:39:14,200 --> 00:39:18,440 Speaker 1: problem for you. Sometimes what we think we are controlling 644 00:39:18,680 --> 00:39:23,879 Speaker 1: is emotional eating, when really it's just actually restriction and avoidance. 645 00:39:24,440 --> 00:39:27,760 Speaker 1: If you find your behavioral intentions towards food, or about 646 00:39:27,760 --> 00:39:32,719 Speaker 1: controlling your calories or your weight that I think is 647 00:39:32,760 --> 00:39:35,720 Speaker 1: more in response to diet culture than I think emotional eating. 648 00:39:35,760 --> 00:39:38,239 Speaker 1: I think that emotional eating is only part of the 649 00:39:38,239 --> 00:39:41,200 Speaker 1: problem there, because you have been restricting yourself too much, 650 00:39:41,200 --> 00:39:43,399 Speaker 1: avoiding it too much, that food has now been put 651 00:39:43,440 --> 00:39:46,480 Speaker 1: on this pedestal such that when your emotions are heightened, 652 00:39:47,040 --> 00:39:49,080 Speaker 1: you are more inclined to go for them because you 653 00:39:49,120 --> 00:39:52,000 Speaker 1: have less impulse control. Secondly, this is obviously just my 654 00:39:52,080 --> 00:39:55,319 Speaker 1: advice and my perspective on this. In my research, there 655 00:39:55,360 --> 00:39:58,960 Speaker 1: are different perspectives and different opinions, and you have agency 656 00:39:58,960 --> 00:40:00,880 Speaker 1: when it comes to decisions you want to make towards 657 00:40:00,960 --> 00:40:04,080 Speaker 1: your diet and how you process your emotions. But I 658 00:40:04,160 --> 00:40:06,239 Speaker 1: do think that we can benefit from feeling like we 659 00:40:06,280 --> 00:40:09,120 Speaker 1: are in control of our behaviors, whether that has to 660 00:40:09,120 --> 00:40:12,799 Speaker 1: do with eating or exercise or spending, or self destructive behaviors, 661 00:40:13,280 --> 00:40:16,560 Speaker 1: whatever it may be, you are in control of them. 662 00:40:16,760 --> 00:40:18,760 Speaker 1: We do not want food to feel like it controls 663 00:40:18,880 --> 00:40:23,440 Speaker 1: us and we have no power to stop or to start. 664 00:40:24,040 --> 00:40:26,719 Speaker 1: And Thirdly, I just sincerely hope that you enjoyed this 665 00:40:26,800 --> 00:40:30,160 Speaker 1: episode and that you feel informed. I think these things 666 00:40:30,200 --> 00:40:33,279 Speaker 1: are rarely spoken about in a modern day culture that 667 00:40:33,360 --> 00:40:37,120 Speaker 1: is obsessed with things like diets and fads and right 668 00:40:37,520 --> 00:40:41,840 Speaker 1: or wrong and weight loss and calories. Our relationship with 669 00:40:41,880 --> 00:40:45,319 Speaker 1: food is so much more psychological than we think, and 670 00:40:45,360 --> 00:40:47,560 Speaker 1: I hope that that comes across and that you're able 671 00:40:47,600 --> 00:40:50,640 Speaker 1: to look at your own eating habits and see when 672 00:40:50,960 --> 00:40:54,560 Speaker 1: you're responding to emotional hunger instead of physical hunger, and 673 00:40:54,600 --> 00:40:57,600 Speaker 1: if you want to make a choice around that, have 674 00:40:57,719 --> 00:41:01,040 Speaker 1: the agency, have the information to be able to do that. 675 00:41:01,200 --> 00:41:04,360 Speaker 1: So thank you so much for listening to today's episode. 676 00:41:04,400 --> 00:41:06,719 Speaker 1: I really do hope that you enjoyed it. This is 677 00:41:06,760 --> 00:41:09,759 Speaker 1: something I'm learning with you. I find that talking about 678 00:41:09,760 --> 00:41:11,640 Speaker 1: this is so interesting when I talk about it with 679 00:41:11,640 --> 00:41:15,040 Speaker 1: friends and family, and you really do examine how mental 680 00:41:15,080 --> 00:41:17,839 Speaker 1: your dietary habits are. It's something that I think I've 681 00:41:17,880 --> 00:41:21,280 Speaker 1: been learning the better my relationship with food has become. 682 00:41:21,400 --> 00:41:23,719 Speaker 1: So I hope that you got something out of this. 683 00:41:23,840 --> 00:41:26,759 Speaker 1: I hope you enjoyed it. As always, please give us 684 00:41:26,800 --> 00:41:28,560 Speaker 1: a follow if you want to be notified when new 685 00:41:28,600 --> 00:41:32,040 Speaker 1: episodes come out. Please also feel free to leave a 686 00:41:32,080 --> 00:41:34,520 Speaker 1: five star review wherever you get your podcasts. If you're 687 00:41:34,520 --> 00:41:37,759 Speaker 1: listening on Spotify, if you're listening on Apple, Google Podcasts, 688 00:41:38,160 --> 00:41:40,239 Speaker 1: whatever your cup of tea is, please feel free to 689 00:41:40,239 --> 00:41:42,600 Speaker 1: give us a five star review and give us a 690 00:41:42,640 --> 00:41:45,759 Speaker 1: follow at that Psychology podcast on Instagram. If you have 691 00:41:46,239 --> 00:41:49,000 Speaker 1: an episode suggestion, you just want to see some behind 692 00:41:49,000 --> 00:41:52,279 Speaker 1: the scenes content and video clips, We've got it all 693 00:41:52,280 --> 00:41:54,719 Speaker 1: over there, so we will be back next week with 694 00:41:54,920 --> 00:42:00,360 Speaker 1: another episode.