WEBVTT - Diet Culture vs. Intuitive Eating 0:00:00.400 --> 0:00:05.360 I won't let my body out out everything that I'm made, 0:00:05.600 --> 0:00:09.200 don't won't spend my life trying to change. I'm learning 0:00:09.240 --> 0:00:13.000 to love who I am. I get I'm strong, I 0:00:13.039 --> 0:00:16.680 feel free, I know who every part of me. It's 0:00:16.760 --> 0:00:24.319 beautiful and then will always out way if you feel 0:00:24.360 --> 0:00:27.680 it with joys in the air, she'll love to the mood. 0:00:27.760 --> 0:00:31.240 I am there. Let's say good day and did you 0:00:31.440 --> 0:00:37.239 and die out? Happy Saturday. Outweigh fam Amy here and 0:00:37.360 --> 0:00:42.199 I am with our new resident guest hosts. Like we 0:00:42.320 --> 0:00:46.120 have a residency, you know, like they do in Vegas 0:00:46.159 --> 0:00:50.239 at the hotel's like Adele was supposed to have her 0:00:50.360 --> 0:00:53.080 residency and I think like Caesar's Palace, and then I 0:00:53.120 --> 0:00:54.320 don't know if she had to pull out of that. 0:00:54.480 --> 0:00:58.560 But you know, Garthen Brooks has residencies, George Strait has 0:00:58.640 --> 0:01:02.880 done some. And now we have Michelle Pillo pitch here. 0:01:03.400 --> 0:01:07.680 This one's not canceled. Yeah, the Outweigh residency, yes, not canceled. 0:01:07.800 --> 0:01:10.000 We are good to go and she will be here 0:01:10.040 --> 0:01:14.160 with me the next for Saturdays. Now, Michelle, this is 0:01:14.200 --> 0:01:16.800 your show. I'm gonna hand it over to you for 0:01:16.880 --> 0:01:20.320 today's topic and then we'll just engage in conversation around that. 0:01:20.360 --> 0:01:22.480 But we are so honored to have you here. And 0:01:22.560 --> 0:01:25.280 maybe you've been on the podcast before, but for new listeners, 0:01:25.319 --> 0:01:28.080 just introduce who you are, your credentials, and why you're 0:01:28.080 --> 0:01:31.399 passionate about outweigh. Yeah, well, thank you for having me. 0:01:31.400 --> 0:01:34.119 I'm thrilled to be here. My name's Michelle Pillopitch. I'm 0:01:34.120 --> 0:01:37.959 a registered dietitian and a certified personal trainer UM. I 0:01:38.040 --> 0:01:41.720 primarily work with clients who are struggling with eating disorders, 0:01:41.760 --> 0:01:44.760 working on eating disorder recovery UM so I work in 0:01:44.760 --> 0:01:48.040 a virtual private practice, and I also see anyone who 0:01:48.120 --> 0:01:51.080 wants to improve their health and wellness from an intuitive 0:01:51.080 --> 0:01:54.280 eating point of view. So that's the short version of 0:01:54.400 --> 0:01:57.120 what I do. When you mentioned intuitive eating, which we're 0:01:57.160 --> 0:02:00.640 going to touch on that today and kind of diet 0:02:00.680 --> 0:02:03.880 culture versus intuitive eating. And then you know, we see 0:02:03.880 --> 0:02:07.960 all these things online, especially through Instagram. Well that's where 0:02:07.960 --> 0:02:10.200 I get a lot of my content, and then I 0:02:10.240 --> 0:02:12.440 have friends that send me things from TikTok, which I 0:02:12.440 --> 0:02:15.560 want to spend more time there because Lisa or someone 0:02:15.560 --> 0:02:18.600 in Lisa's family said that TikTok is the last happy 0:02:18.639 --> 0:02:22.959 place on the Internet. I completely agree. TikTok is where 0:02:22.960 --> 0:02:26.200 I go when I want social media without the annoying parts. 0:02:26.240 --> 0:02:29.760 It's pure hilarious at least my feed. So yeah, I 0:02:29.760 --> 0:02:32.520 love it. Your your algorithm is full of the funny stuff. 0:02:32.840 --> 0:02:36.160 So okay, tell us what we're talking about today. Yeah, So, 0:02:36.440 --> 0:02:39.040 I mean, it actually is interesting talking about my personal 0:02:39.080 --> 0:02:42.280 algorithm because I am in such a bubble on Instagram 0:02:42.320 --> 0:02:44.600 of the intuitive eating world in the non diet space 0:02:44.680 --> 0:02:47.040 and all the things that I believe in and how 0:02:47.080 --> 0:02:50.440 I work that I forget that it's kind of a 0:02:50.480 --> 0:02:53.320 new novel thing to a lot of people because diet 0:02:53.360 --> 0:02:57.840 culture so strong, and I see both camps, both camps 0:02:57.880 --> 0:03:00.040 including into DEI Eating, which I very much of a 0:03:00.080 --> 0:03:03.480 part of, going so far to the extremes in terms 0:03:03.480 --> 0:03:06.680 of their messaging, especially online, and I hear from clients 0:03:06.680 --> 0:03:11.120 and appears that kind of both become inaccessible because the 0:03:11.160 --> 0:03:13.360 diet culture group is saying, you know, go on this 0:03:13.800 --> 0:03:17.359 thirty day cleans elimination diet or whatever like crazy thing 0:03:17.400 --> 0:03:19.800 that's not going to actually help you feel better and 0:03:19.840 --> 0:03:23.680 healthier and be sustainable. But then sometimes into it of eating. 0:03:23.680 --> 0:03:25.400 And I talked about this a little bit with Lisa 0:03:25.440 --> 0:03:30.000 about exercise. Sometimes that camp can skirt around the health 0:03:30.120 --> 0:03:34.960 topics so much that people who want to genuinely be 0:03:35.080 --> 0:03:37.600 healthier feel better maybe they need to improve their a 0:03:37.680 --> 0:03:40.840 once or cholesterol or something also get scared of into it, 0:03:40.880 --> 0:03:44.440 of eating, thinking well, that's just totally giving up on health, 0:03:44.560 --> 0:03:47.200 and that's not true. I can see where there is 0:03:47.240 --> 0:03:50.440 the confusion. As a this is not my profession. I 0:03:50.600 --> 0:03:53.840 miss someone who has been a part of both worlds 0:03:53.960 --> 0:03:58.520 and spent many of my like teenagers and adult life 0:03:58.760 --> 0:04:01.720 immersed in diet call turn trying every diet out there 0:04:01.760 --> 0:04:04.120 known to man. And then as I entered into this space, 0:04:04.360 --> 0:04:07.240 you're correct in saying it is very new for a 0:04:07.280 --> 0:04:09.839 lot of people. It's still foreign to some people where 0:04:09.840 --> 0:04:11.720 they're like, oh, this is the first account I've ever 0:04:11.760 --> 0:04:14.240 followed like this. It's like a foreign length you're learning 0:04:14.240 --> 0:04:17.400 a new language. And then it is when you don't 0:04:17.480 --> 0:04:22.440 understand it. That's where there can be a misunderstanding, because 0:04:22.440 --> 0:04:24.719 it's kind of like you just like think you know 0:04:24.800 --> 0:04:26.839 a little bit of Spanish and then you might have 0:04:26.880 --> 0:04:29.360 a conversation with someone that's fluent and then you're like, wait, 0:04:29.360 --> 0:04:32.600 what did you just say? And because it gets more 0:04:32.640 --> 0:04:35.839 advanced as you move forward. And so I think where 0:04:35.839 --> 0:04:38.280 the messaging gets caught up, or where people get caught 0:04:38.320 --> 0:04:41.240 up in the messaging, is that a lot of people 0:04:41.279 --> 0:04:44.480 online focus on those first steps, where yes, it is 0:04:44.520 --> 0:04:48.080 about rejecting diet culture and giving yourself permission for all foods, 0:04:48.080 --> 0:04:51.520 and it's that temporary phase of yes, eating more of 0:04:51.600 --> 0:04:54.719 the sweets or whatever it is you've been restricting, and 0:04:54.760 --> 0:04:57.920 then the long term goal is still to feel your 0:04:57.920 --> 0:05:01.000 best and prioritize your health. And so things can be 0:05:01.279 --> 0:05:04.320 kind of maybe abnormal compared to what they'll be long 0:05:04.440 --> 0:05:08.280 term when you first start, and that can drive people away, 0:05:08.680 --> 0:05:12.120 or it can leave professionals never talking about the long 0:05:12.240 --> 0:05:16.520 term because that can seem unattainable. It's so complex, like 0:05:16.640 --> 0:05:19.400 how to how to portray it, because if you talk about, oh, 0:05:19.400 --> 0:05:22.160 but you can still prioritize nutrition, then people might stay 0:05:22.160 --> 0:05:24.520 stuck in the diets if they're only thinking about nutrition. 0:05:24.839 --> 0:05:27.599 I think that some of the stuff that's posted online 0:05:27.600 --> 0:05:31.320 too is to get more views at times, or get 0:05:31.800 --> 0:05:35.359 shares and likes and comments, and to kind of have 0:05:35.560 --> 0:05:38.440 a like a wow factor to it, like oh right, 0:05:38.760 --> 0:05:43.480 without maybe explaining the bigger picture. So since we do 0:05:43.640 --> 0:05:45.880 have a little bit of time here, How would you 0:05:46.000 --> 0:05:49.240 explain the bigger picture? If say you were to click 0:05:49.320 --> 0:05:52.000 on an account where it is a registered dietrician and 0:05:52.040 --> 0:05:55.200 they do mean well and it it is helpful information, 0:05:55.240 --> 0:05:57.200 but you kind of walk away thinking like, wait, what, 0:05:57.360 --> 0:06:00.320 I can just eat like cookies all day long if 0:06:00.360 --> 0:06:03.000 I want to, And that's not what people are saying. 0:06:03.000 --> 0:06:05.880 But again, it's understanding the whole language. And when it's 0:06:05.920 --> 0:06:08.840 like you're trying to shut the door on diet culture, 0:06:08.880 --> 0:06:12.159 it can seem like two extremes of like, don't tell 0:06:12.240 --> 0:06:14.920 someone they can't have French fries. You can have French fries, 0:06:15.040 --> 0:06:17.080 but then you might hear it as so I can 0:06:17.120 --> 0:06:20.120 have French fries all day long, right, and then oh, 0:06:20.279 --> 0:06:23.360 I'm still gonna feel bad because that doesn't feel good either. Yeah, 0:06:23.400 --> 0:06:26.560 it's like this sweet spot of knowing that yes, the 0:06:26.680 --> 0:06:30.719 goal long term is understanding. Okay, my body still needs 0:06:30.800 --> 0:06:33.200 nutrients and I need to learn not to care for it. 0:06:33.360 --> 0:06:36.599 You know what I tell people, especially the clients I 0:06:36.640 --> 0:06:39.880 work with, I think that many of them are surprised 0:06:40.000 --> 0:06:42.720 that I even entertain the conversation of weight when it's 0:06:42.720 --> 0:06:44.560 brought up in session. But I think it's important to 0:06:44.560 --> 0:06:48.400 talk about because I can't think of anyone who's never 0:06:48.560 --> 0:06:51.479 thinking about it. And I always say, you know, I'm 0:06:51.520 --> 0:06:53.880 not going to help you go on a restrictive diet 0:06:53.920 --> 0:06:56.320 to lose weight and focus on intentional weight loss. In 0:06:56.360 --> 0:07:00.680 a hypothetical world, let's say we were talking about you 0:07:00.839 --> 0:07:05.360 my clients losing weight. I wouldn't change anything, I was saying, 0:07:05.760 --> 0:07:07.880 because if your body is a decided it doesn't want 0:07:07.880 --> 0:07:11.560 to be at you don't have to intentionally try to 0:07:11.680 --> 0:07:15.080 change anything. If you, big picture want to change your health, 0:07:15.160 --> 0:07:18.640 then it's going to be the same behaviors as big 0:07:18.640 --> 0:07:22.360 picture moving towards intuitive eating, meaning you know, eating a 0:07:22.360 --> 0:07:26.559 wide variety of foods, allowing yourself everything, and tuning into 0:07:26.560 --> 0:07:30.440 your how your body feels so that you're naturally practicing moderation. 0:07:31.000 --> 0:07:32.720 It's going to be moving and exercising in a way 0:07:32.720 --> 0:07:36.680 that feels good and is sustainable, balancing stress, drinking enough water, 0:07:36.760 --> 0:07:39.920 sleeping enough, all these big picture things. And the people 0:07:40.000 --> 0:07:43.960 who are in the diet culture world, well, I was 0:07:43.960 --> 0:07:45.640 going to say, and doing it ethically, but I don't 0:07:45.680 --> 0:07:48.600 think diet cultures ethical, so maybe that's a contradiction. But 0:07:49.200 --> 0:07:52.040 somebody who has less of an intuitive focus but is 0:07:52.840 --> 0:07:56.280 really focused on health. They're not going to be selling 0:07:56.320 --> 0:07:58.440 you those wild ideas that are kind of the click 0:07:58.480 --> 0:08:01.680 faith things. They're going to be doing the basics that 0:08:01.760 --> 0:08:04.400 we kind of already know well. And then I think 0:08:04.440 --> 0:08:08.440 to diet culture wants to sell you an image of like, 0:08:08.600 --> 0:08:12.160 this is the ideal what you should be striving for. 0:08:12.680 --> 0:08:17.080 And what we have to erase is there's all different 0:08:17.080 --> 0:08:20.160 types of bodies. And you said it yourself. If your 0:08:20.200 --> 0:08:22.800 body isn't I don't know if you use the word 0:08:22.840 --> 0:08:25.200 suppose I want to quote you correctly, but if your 0:08:25.200 --> 0:08:28.480 body is not meant to be that size, then you'll 0:08:28.520 --> 0:08:31.800 move towards where maybe your body would like to be. 0:08:32.040 --> 0:08:35.200 I I guess it's just kind of this exception that 0:08:35.440 --> 0:08:40.480 all bodies are different and one size isn't better or 0:08:40.480 --> 0:08:43.800 worse than the other. Yeah. And I also talk about 0:08:43.800 --> 0:08:47.000 intuitive eating as this shift from external to internal, and 0:08:47.080 --> 0:08:50.880 so when you really look at focusing on how you 0:08:50.880 --> 0:08:54.400 feel internally rather than Okay, the goal of pursuing health 0:08:54.600 --> 0:08:56.920 is to get to exercise. But if it's the goal 0:08:56.960 --> 0:09:00.680 of pursuing my health is to feel a certain way internally, 0:09:01.280 --> 0:09:06.400 then you're going to naturally moderate behaviors and prioritize the 0:09:06.400 --> 0:09:08.120 things that feel good, which is going to be a 0:09:08.160 --> 0:09:11.599 wide variety of things, and it's going to be naturally intuitive, 0:09:11.720 --> 0:09:15.599 So that focus on what feels right, even if it 0:09:15.640 --> 0:09:18.480 doesn't look quote unquote right according to the magazines. I 0:09:18.520 --> 0:09:21.920 don't like calling out particular companies, but there are diets 0:09:21.920 --> 0:09:26.600 out there that are disguised as intuitive eating, and I 0:09:26.679 --> 0:09:31.400 see ads all the time. I know now because I'm 0:09:31.400 --> 0:09:34.559 paying attention. But if I wasn't, I would say one 0:09:34.640 --> 0:09:36.680 or two years ago, I would have signed up for 0:09:36.720 --> 0:09:39.719 one of these programs and it would have left me 0:09:40.280 --> 0:09:44.040 probably feeling the same way all the other diets did. 0:09:44.160 --> 0:09:46.280 But the way they market it, it's almost like they 0:09:46.400 --> 0:09:49.880 know that this whole intuitive eating thing, and you know, 0:09:50.080 --> 0:09:52.559 even a lot of registered dietations like people are making 0:09:52.559 --> 0:09:55.280 a shift. They're seeing the shift, so they're following with it, 0:09:55.400 --> 0:09:58.000 and they're smart, so they're marketing in a way where 0:09:58.000 --> 0:10:01.240 it's not a diet. If you google intuitive eating, there 0:10:01.240 --> 0:10:03.720 are plenty of these diet plans that pop up, which 0:10:03.760 --> 0:10:07.360 is scary. So the things that I caution people to 0:10:07.440 --> 0:10:10.880 look for are the kind of extremes that all are 0:10:10.960 --> 0:10:14.560 nothing language. So anything that is telling you to cut 0:10:15.080 --> 0:10:19.560 something out entirely, like you can't eat any x y 0:10:19.640 --> 0:10:22.720 Z food, that's always a red flag. If it's giving 0:10:22.720 --> 0:10:27.080 you a particular timeline, that's a red flag. And I 0:10:27.120 --> 0:10:31.760 would even say that like tracking food is kind of 0:10:31.800 --> 0:10:35.120 a red flag also with the caveat, Like I do 0:10:35.200 --> 0:10:37.880 have some clients track their food, but it's on an 0:10:37.920 --> 0:10:42.000 eating disorder recovery specific app and it's short term, temporary, 0:10:42.160 --> 0:10:44.440 just for me to get to know their patterns. Question 0:10:44.520 --> 0:10:48.199 on that because I have not heard of eating disorder 0:10:48.200 --> 0:10:51.240 specific food tracking app. So can you expand on that 0:10:51.280 --> 0:10:54.160 in case that something someone might be interested in? Sure, 0:10:54.400 --> 0:10:57.040 So I don't know if it exists to like use 0:10:57.080 --> 0:10:59.480 on your own without working with a professional. But it's 0:10:59.520 --> 0:11:02.760 called every Record and it's an app that is I 0:11:02.800 --> 0:11:05.080 hate to compare anything to my fitness well, but it's 0:11:05.400 --> 0:11:08.680 logging your food. It doesn't give you calorie counts, it 0:11:08.720 --> 0:11:11.439 doesn't show any sort of metrics. Um. It allows you 0:11:11.480 --> 0:11:15.000 to upload pictures and jot down what you ate as 0:11:15.040 --> 0:11:17.640 well as any thoughts and feelings and urges that came up, 0:11:17.640 --> 0:11:20.959 and log your hunger and fullness. So it's more geared 0:11:21.000 --> 0:11:23.600 towards getting in touch with like everything that goes on 0:11:23.679 --> 0:11:27.920 surrounding the food. And so why as a registered dietestion 0:11:28.000 --> 0:11:30.600 or why would you have a client use a tool 0:11:30.679 --> 0:11:33.120 like that? Good question. I like to have people do 0:11:33.200 --> 0:11:35.240 that in the beginning when I'm just getting to know someone, 0:11:35.360 --> 0:11:38.880 so that our session time isn't spent just going over okay, 0:11:38.920 --> 0:11:40.680 what did you eat and kind of wasting time, but 0:11:40.760 --> 0:11:43.480 I can look back and see their patterns for the week, 0:11:43.679 --> 0:11:46.640 as well as having them dot down hunger and fullness 0:11:46.640 --> 0:11:49.360 to keep track of that and see, Okay, what level 0:11:49.360 --> 0:11:51.439 are you eating too, how are you actually feeling with 0:11:51.800 --> 0:11:54.439 these different meals and is it enough? Are you portioning 0:11:54.440 --> 0:11:58.240 yourself enough food? And then noting their thoughts as well 0:11:58.520 --> 0:12:02.560 is really helpful because sometimes you just don't remember that 0:12:02.640 --> 0:12:05.520 a particular meal was super triggering or made you really stressed, 0:12:05.640 --> 0:12:07.760 or you were worried about X, y Z while you're 0:12:07.760 --> 0:12:10.760 eating with these people. So having those notes just gives 0:12:10.840 --> 0:12:14.520 us a lot to process and talk through in session. Okay, 0:12:14.760 --> 0:12:23.880 that makes sense, So tracking food might be a big 0:12:24.240 --> 0:12:27.160 red flag. And obviously I'll just say this too. If 0:12:27.200 --> 0:12:30.120 you're listening that way, we're speaking to anybody that has 0:12:30.400 --> 0:12:33.559 possible disordered behavior on food or has has had an 0:12:33.600 --> 0:12:37.120 eating disorder, because I do have friends that they use 0:12:37.200 --> 0:12:41.200 tracking apps, but they don't have an unhealthy relationship with 0:12:41.240 --> 0:12:45.320 food or their body. They are genuinely curious about the 0:12:45.400 --> 0:12:49.000 science of their body and like, no, they don't they 0:12:49.040 --> 0:12:51.040 don't have an issue with it, but they like the 0:12:51.160 --> 0:12:53.959 numbers and looking at the protein and the fascination behind 0:12:54.000 --> 0:12:57.520 their you know, blood sugar level, their muscle caught, like 0:12:57.559 --> 0:12:59.480 they draw their blood and they're like, oh, look at this, 0:12:59.640 --> 0:13:03.720 like the the bio hacking type of behavior. Yeah, and 0:13:03.760 --> 0:13:05.880 there's so much out there for that. Yeah, and so 0:13:05.960 --> 0:13:08.280 intentions really matter, like if you're going to be un 0:13:08.600 --> 0:13:11.800 I was talking to a dietitian friend about this right 0:13:11.840 --> 0:13:14.120 after the holidays, saying, how, you know, I don't own 0:13:14.120 --> 0:13:17.160 a scale, but my in my parents home there's a scale, 0:13:17.160 --> 0:13:18.760 and I was like, yeah, whenever I go home, like 0:13:19.000 --> 0:13:20.840 I'll stand on the scale and I don't even think 0:13:20.840 --> 0:13:22.520 about it. After me, I don't. I couldn't tell you 0:13:22.559 --> 0:13:24.480 what the number was last time I weighed myself because 0:13:24.520 --> 0:13:26.760 I just I don't know. I'm like, it's just kind 0:13:26.760 --> 0:13:28.960 of whatever. And she was like yeah, oh my gosh. 0:13:29.000 --> 0:13:31.440 If people knew that a dietitian looked at their weight, 0:13:31.440 --> 0:13:35.959 they would be like tabloid news scandal. But it's about 0:13:36.040 --> 0:13:39.240 how you react right and being able to see. So 0:13:39.360 --> 0:13:42.160 I even have some clients who I'll have them log 0:13:42.200 --> 0:13:45.080 their food, and I always say, you know, if you 0:13:45.120 --> 0:13:47.200 don't want to log because it stresses you out to 0:13:47.200 --> 0:13:49.480 look at what you ate, I think that kind of 0:13:49.520 --> 0:13:52.720 says something and it's worth looking into. Doesn't mean that 0:13:52.920 --> 0:13:55.320 you need to log your food, but it's something to 0:13:55.360 --> 0:13:58.360 talk about, just the stress around it. So in terms 0:13:58.400 --> 0:14:01.240 of food logging being a red flag for diets, I 0:14:01.280 --> 0:14:04.599 would say if it's logging that is metric based or 0:14:04.720 --> 0:14:08.240 rules based and kind of used to determine if you're 0:14:08.240 --> 0:14:11.280 following the rules of the plan, so things like points 0:14:11.559 --> 0:14:14.280 or I've seen the sort of traffic light system of 0:14:14.320 --> 0:14:17.600 like red, yellow, green foods, and so if you're logging 0:14:17.640 --> 0:14:22.200 in order to like stay accountable to rules, that is 0:14:22.320 --> 0:14:26.080 very diety. So do you say there's rules with into 0:14:26.080 --> 0:14:29.840 A defating. No, So there are ten principles of into 0:14:29.840 --> 0:14:32.720 A defeating the actual framework, and people can google those. 0:14:32.760 --> 0:14:34.560 I won't go through all of them. You know, when 0:14:34.640 --> 0:14:38.280 I'm helping clients get there. I give guidelines in the 0:14:38.320 --> 0:14:41.320 beginning in terms of how to build a plate and 0:14:41.400 --> 0:14:44.200 make sure that you're covering your base is nutritionally because 0:14:44.280 --> 0:14:46.720 you know, like we're saying, there's a middle ground here 0:14:46.760 --> 0:14:49.560 between into a defeating and diets, like, yes, there are 0:14:49.760 --> 0:14:53.280 things that we need from our food to be nourished, 0:14:53.320 --> 0:14:56.520 healthy human beings. So I like to give guidelines and 0:14:56.600 --> 0:14:59.400 parameters of like what's enough, and what does balance look like, 0:14:59.480 --> 0:15:03.000 and how can incorporate variety, how often to eat things 0:15:03.040 --> 0:15:06.680 like that? And I always say it is not going 0:15:06.760 --> 0:15:08.960 to happen a percent of the time. And if you're 0:15:08.960 --> 0:15:11.600 doing most of the things that you know feel good 0:15:11.880 --> 0:15:14.840 most of the time, then that's kind of where into 0:15:14.840 --> 0:15:17.640 the eating tends to fall, and that's what feels good. Yeah. 0:15:17.800 --> 0:15:20.280 I never trusted myself, and it took me a long 0:15:20.320 --> 0:15:24.240 time to even honestly trust when I really was full 0:15:24.320 --> 0:15:26.920 or when I really was hungry, because I spent so 0:15:27.000 --> 0:15:30.840 much time in a binge restrict environment, like my body 0:15:31.000 --> 0:15:33.640 just didn't even know. But then once I started to 0:15:33.920 --> 0:15:38.600 practice the principles of intuitive eating, I was able to 0:15:39.480 --> 0:15:44.520 finally have a distinction and no, oh, this is full. 0:15:44.720 --> 0:15:46.880 I can stop now, and it's okay, Like I can 0:15:46.880 --> 0:15:49.080 stop if I get hungry and a little bit, I 0:15:49.120 --> 0:15:52.080 can eat more. Yeah, you know, Lisa and I jokes 0:15:52.120 --> 0:15:55.880 we always use oreos or I always come somehow go 0:15:55.920 --> 0:15:57.720 back to oreos because that was a big no no 0:15:57.880 --> 0:16:01.240 in my pantry. And then now I'm recording this at 0:16:01.280 --> 0:16:04.440 my house right now, and downstairs, I have oreos and 0:16:04.480 --> 0:16:07.280 they have been there for two weeks. There may be 0:16:07.400 --> 0:16:09.800 some days where I have more than others, and there 0:16:09.840 --> 0:16:11.600 maybe some days where I don't have any. But it 0:16:11.760 --> 0:16:13.560 used to be that I would freak out if they 0:16:13.560 --> 0:16:15.960 were there, and I would either eat them all or 0:16:16.000 --> 0:16:18.600 I would have to just throw them away right right, 0:16:18.640 --> 0:16:21.600 And that's just streams again. I like to share if 0:16:21.680 --> 0:16:24.640 I am in this place now and you're feeling like, oh, 0:16:24.680 --> 0:16:27.840 I could never do that or trust myself with these foods, 0:16:27.840 --> 0:16:29.560 and then trust that I would still take care of 0:16:29.600 --> 0:16:33.760 myself and have greens and proteins and other fruits and 0:16:33.840 --> 0:16:38.080 nutrients and fats that my body needs. I am walking 0:16:38.160 --> 0:16:41.400 proof that that can happen. Yeah, And I've seen plenty 0:16:41.440 --> 0:16:44.200 of plenty more people that that happens. Yeah, And so 0:16:44.760 --> 0:16:47.160 you know, also it's good to know. It's helpful for 0:16:47.200 --> 0:16:49.840 people to know that there's an in between, right, like, yes, 0:16:49.960 --> 0:16:52.360 you were, You've been at both sides, and you had 0:16:52.360 --> 0:16:55.520 a process of getting there, where like maybe you bought 0:16:55.520 --> 0:16:58.360 the oreos once a month and it was like getting 0:16:58.400 --> 0:17:00.440 better but not quite there. Yeah, where you can have 0:17:00.440 --> 0:17:02.960 them all the time, and so it's something that takes 0:17:03.480 --> 0:17:08.040 time and practice and quote unquote slipping up and coming 0:17:08.080 --> 0:17:11.119 back because that's normal. And that's what's also different from 0:17:11.160 --> 0:17:15.119 the diets, like normalizing the challenge and the fact that 0:17:15.160 --> 0:17:19.639 there is no sticking to something because that's not how 0:17:19.800 --> 0:17:22.320 human bodies are made. If someone were to just be 0:17:22.400 --> 0:17:24.600 curious listening right now of like when you talk about 0:17:24.600 --> 0:17:28.359 building a plate, I mean, and everybody's situation is different, 0:17:28.400 --> 0:17:32.360 but if there was, like in your mind an ideal 0:17:32.440 --> 0:17:36.320 plate to be built, what would be on it for you? 0:17:36.560 --> 0:17:40.040 For me personally, We'll just give your yours as an example, 0:17:40.160 --> 0:17:42.880 because you've you know how to take care of what 0:17:43.000 --> 0:17:45.760 your body need. You mentioned earlier you would help them 0:17:45.800 --> 0:17:48.240 build a plate, So what does that look like? So, 0:17:48.400 --> 0:17:51.119 I mean, the things that I think about are the 0:17:51.240 --> 0:17:55.360 three macro nutrients protein, carbon, fat. All three are super important. 0:17:55.440 --> 0:17:58.160 We need all of them. Typically we need more carbs 0:17:58.160 --> 0:18:01.520 than proteins and fats and and fiber, which would be 0:18:01.560 --> 0:18:05.160 a fruit or vegetable is like the optional fourth component there. 0:18:05.240 --> 0:18:08.320 So you know, as an example for myself, I'm someone 0:18:08.480 --> 0:18:11.119 who is okay with eating the same thing days in 0:18:11.160 --> 0:18:14.679 a row. I like leftovers, I like whatever. Like my 0:18:14.760 --> 0:18:17.800 breakfast most days is oatmeal, oats, or carves um. I 0:18:17.840 --> 0:18:20.640 always put peanut butter, almond butter or something as well 0:18:20.680 --> 0:18:23.200 as like cheese, seeds, whatever seeds to have on hand. 0:18:23.240 --> 0:18:26.000 That's giving me fat. I know that I just won't 0:18:26.000 --> 0:18:28.480 be full if I don't have the protein in it 0:18:28.680 --> 0:18:32.440 in it also, so I love the texture of protein 0:18:32.480 --> 0:18:35.320 powder in oatmeal. I think it's really good. So I 0:18:35.400 --> 0:18:38.920 do that. And then fiber I add whatever, like frozen 0:18:39.160 --> 0:18:41.760 fruit that I have on hand, or bananas or whatever 0:18:41.760 --> 0:18:43.800 it is. So that's just an example, but those are 0:18:44.240 --> 0:18:47.439 the main components that I think of combining them in 0:18:47.480 --> 0:18:50.640 any way you can and no looking at the big 0:18:50.640 --> 0:18:52.840 picture of the day. So knowing that, like, okay, if 0:18:52.840 --> 0:18:55.600 today is a day where I'm craving pasta for dinner 0:18:55.720 --> 0:18:58.040 and I don't feel like putting meatballs with it, so 0:18:58.080 --> 0:19:00.800 it doesn't have a distinct protein source. That's okay. I 0:19:00.840 --> 0:19:02.840 had approaching it my other meals like it's going to 0:19:02.920 --> 0:19:04.800 even out and be enough, and tomorrow I'll have a 0:19:04.800 --> 0:19:08.200 different dinner that's going to have maybe chicken or something. 0:19:08.520 --> 0:19:10.560 There was so many days in my life where if 0:19:10.600 --> 0:19:13.560 I didn't have something green, I thought I had ruined 0:19:13.600 --> 0:19:17.639 my life and the world was ending. But now I 0:19:17.680 --> 0:19:20.919 have days where I don't have anything green, and I 0:19:21.000 --> 0:19:22.600 it doesn't stress me out and I'm able to go 0:19:22.640 --> 0:19:24.760 to bed. But then I know that the next day, 0:19:24.880 --> 0:19:26.879 you know what, I'm going to try to make my 0:19:26.960 --> 0:19:29.719 favorite smoothie and add a few extra greens to it 0:19:29.960 --> 0:19:32.560 because yeah, I didn't have green yesterday. Or I might 0:19:32.560 --> 0:19:34.760 go a few days with no greens, but I'll figure 0:19:34.760 --> 0:19:38.840 out a way to pay attention and work it back in. 0:19:39.000 --> 0:19:41.439 Like I think, if you're feeling like a drastic like 0:19:41.880 --> 0:19:45.960 oh no, and life is over because some diet rule 0:19:46.119 --> 0:19:49.440 was broken, that's when it's we need to pay attention, right, 0:19:49.480 --> 0:19:51.880 And that's the difference with like the intentions and kind 0:19:51.920 --> 0:19:53.800 of being able to look at things and not be 0:19:54.520 --> 0:19:56.960 so thrown off by it. And so you get to 0:19:57.000 --> 0:20:00.840 that place where it becomes intuitive. You just know how 0:20:00.920 --> 0:20:04.440 you feel when you're needing some of that fiber variety, 0:20:04.560 --> 0:20:06.320 you know, the greens or whatever it may be. What 0:20:06.359 --> 0:20:09.440 do you think about the videos that some people put 0:20:09.560 --> 0:20:12.040 up that are what I eat in a day videos? 0:20:13.200 --> 0:20:16.920 I mean, they affect everyone differently. You know, I can 0:20:16.960 --> 0:20:18.719 look at those and say like, oh, there's a new 0:20:18.800 --> 0:20:21.960 lunch idea. Maybe that's helpful. I think they're very dangerous 0:20:22.160 --> 0:20:28.040 because a lot of people look to those as the law, 0:20:28.200 --> 0:20:32.080 and they tend to be the you know, influencers who 0:20:32.080 --> 0:20:34.639 are like going for the very aesthetic like morning routine, 0:20:34.680 --> 0:20:37.639 blah blah blah, ideal life, and so I think people 0:20:37.760 --> 0:20:40.080 also have this view of like, oh, if I eat 0:20:40.119 --> 0:20:42.359 like her, then my whole life will be perfect like hers. 0:20:42.480 --> 0:20:45.879 And you don't know, is that everything that that person 0:20:46.000 --> 0:20:48.480 is eating in that day? Did they finish everything that 0:20:48.520 --> 0:20:51.560 they showed in that day? Is that actually what every 0:20:51.640 --> 0:20:54.000 day looks like? Or that's today and then tomorrow is 0:20:54.000 --> 0:20:56.680 going to be completely different because maybe today was restrictive 0:20:56.720 --> 0:20:59.760 and tomorrow they're going to binge And there's just so 0:21:00.119 --> 0:21:03.879 much unknown, and for most people, I think it's hard 0:21:03.960 --> 0:21:07.240 to to recognize that there is that nuance and that 0:21:07.320 --> 0:21:10.720 there's a lot creating the bigger picture, and we just 0:21:10.800 --> 0:21:13.800 look at that one thing and think, okay, like she 0:21:13.960 --> 0:21:15.720 has this body and she eats this way. I have 0:21:15.840 --> 0:21:20.600 to do exactly what's in this like thirty second TikTok video. Yeah. 0:21:20.640 --> 0:21:22.679