1 00:00:09,880 --> 00:00:14,320 Speaker 1: Hi guys, and welcome to another new episode of Couch 2 00:00:14,360 --> 00:00:17,360 Speaker 1: Talks on You Need Therapy Podcast. My name is Kat. 3 00:00:17,640 --> 00:00:20,079 Speaker 1: I am your host. If you are new and you 4 00:00:20,079 --> 00:00:22,799 Speaker 1: don't know what couch Talks is, it is simply the 5 00:00:22,880 --> 00:00:26,159 Speaker 1: bonus episode of You Need Therapy that comes out on 6 00:00:26,200 --> 00:00:30,280 Speaker 1: Wednesdays where I answer questions that you guys email to 7 00:00:30,320 --> 00:00:33,760 Speaker 1: me and you can email those two Catherine K. A 8 00:00:33,840 --> 00:00:37,640 Speaker 1: T h R y n at You Need Therapy podcast 9 00:00:37,800 --> 00:00:40,960 Speaker 1: dot com. Now, although I'm a therapist, I'm answering your 10 00:00:41,040 --> 00:00:44,400 Speaker 1: questions on here, I have to remind you that this 11 00:00:44,520 --> 00:00:47,559 Speaker 1: is not a substitute for therapy. It does not replace therapy. 12 00:00:47,640 --> 00:00:51,599 Speaker 1: It is not therapy, but it might help you in 13 00:00:51,640 --> 00:00:54,960 Speaker 1: your own therapy process, might get you into therapy and 14 00:00:55,040 --> 00:00:57,080 Speaker 1: might help you start talking about something else. It might 15 00:00:57,080 --> 00:01:02,160 Speaker 1: open your eyes to something, but itself, it's not therapy. Now. 16 00:01:02,160 --> 00:01:04,560 Speaker 1: We usually just do one question a week, and we're 17 00:01:04,600 --> 00:01:06,560 Speaker 1: going to stick to that today. And I really like 18 00:01:06,640 --> 00:01:09,280 Speaker 1: this question, so I want to get right into it 19 00:01:09,360 --> 00:01:12,280 Speaker 1: so we have time to talk about it. As always, 20 00:01:12,319 --> 00:01:15,800 Speaker 1: we keep all of these questions the people that write 21 00:01:15,800 --> 00:01:18,240 Speaker 1: them and send them in. We keep them anonymous, so 22 00:01:18,360 --> 00:01:20,480 Speaker 1: no worries if you have a question, but you're like, oh, 23 00:01:20,600 --> 00:01:23,160 Speaker 1: I don't want anybody to know that I'm asking this. 24 00:01:23,560 --> 00:01:25,480 Speaker 1: I got you. I'm not going to say her name, 25 00:01:25,680 --> 00:01:28,319 Speaker 1: so there's that. I'll read your email, but I'm not 26 00:01:28,319 --> 00:01:31,920 Speaker 1: gonna say your name. So here is our question for today. 27 00:01:32,319 --> 00:01:34,560 Speaker 1: Hi Cat. I love your podcasts and the work you do, 28 00:01:34,640 --> 00:01:36,920 Speaker 1: so thank you for putting it out there. I've got 29 00:01:36,920 --> 00:01:40,880 Speaker 1: a question related to food restriction and intuitive eating. I've 30 00:01:40,920 --> 00:01:44,199 Speaker 1: heard you say multiple times that once you stop restricting food, 31 00:01:44,440 --> 00:01:48,360 Speaker 1: then it becomes less taboo, off limits, et cetera, and 32 00:01:48,480 --> 00:01:52,160 Speaker 1: less tempting. Basically that when you give yourself permission to 33 00:01:52,200 --> 00:01:54,480 Speaker 1: eat the food, then you can eat it in a healthy, 34 00:01:54,520 --> 00:01:58,080 Speaker 1: reasonable way and not binge. Where does somebody start with this? 35 00:01:58,600 --> 00:02:00,320 Speaker 1: I have always had a huge sweet tooth, and I 36 00:02:00,400 --> 00:02:03,160 Speaker 1: grew up sneaking sweets from my mom, who really disapproved 37 00:02:03,200 --> 00:02:06,480 Speaker 1: and was always on one diet or another. I feel like, 38 00:02:06,560 --> 00:02:09,760 Speaker 1: as an adult now I've given myself permission to eat sweets. 39 00:02:09,800 --> 00:02:13,320 Speaker 1: In fact, I eat sweets all of the time, like 40 00:02:13,400 --> 00:02:16,200 Speaker 1: way too much. It really is not healthy because it 41 00:02:16,240 --> 00:02:18,720 Speaker 1: pushes out room for me to eat more nutritious foods 42 00:02:18,720 --> 00:02:21,360 Speaker 1: with vitamins, minerals, et cetera. And I know I'm putting 43 00:02:21,360 --> 00:02:24,080 Speaker 1: a label on it, as in quotes bad, but I 44 00:02:24,120 --> 00:02:26,959 Speaker 1: promise you it is. Some sweets would not be bad, 45 00:02:27,120 --> 00:02:30,360 Speaker 1: but the amount I eat cannot be healthy. I feel 46 00:02:30,360 --> 00:02:32,280 Speaker 1: like I still have that hurry up and eat it 47 00:02:32,320 --> 00:02:35,520 Speaker 1: all while you can mentality, even though I'm a grown 48 00:02:35,560 --> 00:02:38,200 Speaker 1: up who has given myself permission to eat sweets and 49 00:02:38,240 --> 00:02:41,680 Speaker 1: who does, in fact by myself sweets regularly. What am 50 00:02:41,680 --> 00:02:43,520 Speaker 1: I missing and where do I start? I would love 51 00:02:43,520 --> 00:02:45,640 Speaker 1: if you were able to address this on your podcasts, 52 00:02:45,760 --> 00:02:49,680 Speaker 1: Slash Couch Talks. Thanks. Okay, I love this question, and 53 00:02:49,800 --> 00:02:53,120 Speaker 1: I know we've been doing a lot of talk around this. 54 00:02:53,400 --> 00:02:56,640 Speaker 1: It'll lasts probably month, and that's okay. We're gonna have 55 00:02:56,720 --> 00:02:59,480 Speaker 1: moments where we talk a lot about eating disorders, food 56 00:02:59,520 --> 00:03:02,080 Speaker 1: body image, and twitive eating all of that, and then 57 00:03:02,080 --> 00:03:03,880 Speaker 1: we're gonna have moments where we don't really bring it 58 00:03:03,960 --> 00:03:06,360 Speaker 1: up for a while. And this has just been a 59 00:03:06,400 --> 00:03:08,640 Speaker 1: moment where that stuff has been coming up. And I 60 00:03:08,720 --> 00:03:11,960 Speaker 1: think that one of those reasons is the stuff gets 61 00:03:11,960 --> 00:03:14,639 Speaker 1: brought up a lot more when the summer does come around, 62 00:03:14,680 --> 00:03:18,359 Speaker 1: because everybody's doing their summer body diets and we're focused 63 00:03:18,360 --> 00:03:20,440 Speaker 1: more on what we look like, and our our skin 64 00:03:20,520 --> 00:03:22,280 Speaker 1: might show more and that might make us more self 65 00:03:22,320 --> 00:03:25,079 Speaker 1: conscious within might affect the way we're eating or how 66 00:03:25,160 --> 00:03:28,160 Speaker 1: we're even talking to ourselves. And so I just want 67 00:03:28,200 --> 00:03:30,480 Speaker 1: to say that if you're newer to this podcast, it's 68 00:03:30,480 --> 00:03:33,800 Speaker 1: not an eating disorder podcast. However, I do specialize in 69 00:03:33,800 --> 00:03:37,120 Speaker 1: eating disorders, so we talk about it. And I'm glad 70 00:03:37,160 --> 00:03:40,000 Speaker 1: someone asked this because I know you're not alone and 71 00:03:40,040 --> 00:03:42,920 Speaker 1: feeling stuck in this place. I know you're not and 72 00:03:43,240 --> 00:03:45,800 Speaker 1: there's a probably a lot of people that are wondering 73 00:03:45,840 --> 00:03:48,240 Speaker 1: the same thing but just might not have asked it 74 00:03:48,360 --> 00:03:50,640 Speaker 1: or feel like it should be easier so they're not 75 00:03:50,720 --> 00:03:54,160 Speaker 1: asking it. So thank you for being brave and asking 76 00:03:54,160 --> 00:03:57,520 Speaker 1: this question so we can talk about it. And this 77 00:03:57,600 --> 00:04:00,240 Speaker 1: is where we have to look at the nuance and 78 00:04:00,240 --> 00:04:03,640 Speaker 1: disordered eating and eating disorders. They aren't a one size 79 00:04:03,680 --> 00:04:07,520 Speaker 1: fits all, and while we can identify themes and generalizations, 80 00:04:08,400 --> 00:04:11,000 Speaker 1: not everyone is going to respond the same way to 81 00:04:11,400 --> 00:04:14,680 Speaker 1: anything here. I think you're referring to the idea that 82 00:04:14,720 --> 00:04:18,160 Speaker 1: I talk about a lot around how restricted food becomes 83 00:04:18,200 --> 00:04:20,839 Speaker 1: like magic when we can't have it. It's like saying, 84 00:04:21,080 --> 00:04:24,040 Speaker 1: don't think of a pink elephant. Well, I'm probably then 85 00:04:24,040 --> 00:04:26,200 Speaker 1: going to think of a pink elephant. We tend to 86 00:04:26,279 --> 00:04:29,520 Speaker 1: want more of something when it isn't as available to us, 87 00:04:29,920 --> 00:04:32,279 Speaker 1: or if it's taboo or it's bad or it's wrong. 88 00:04:32,920 --> 00:04:35,799 Speaker 1: Then we actually get to have it, we might engage 89 00:04:35,800 --> 00:04:38,760 Speaker 1: in it more or excessively, Like if I can only 90 00:04:38,800 --> 00:04:41,560 Speaker 1: have cake once a year, I better be getting like 91 00:04:41,680 --> 00:04:44,240 Speaker 1: a huge lize of cake, or like four huge slices 92 00:04:44,279 --> 00:04:48,280 Speaker 1: of cake rather than just a regular size portion. Now, 93 00:04:48,320 --> 00:04:50,920 Speaker 1: the tricky part here is when we start to allow 94 00:04:51,000 --> 00:04:53,720 Speaker 1: foods back in our lives, we often do end up 95 00:04:53,720 --> 00:04:57,000 Speaker 1: going through a period of overeating. In my own story, 96 00:04:57,320 --> 00:05:00,240 Speaker 1: when I started being less restrictive and started to allow 97 00:05:00,320 --> 00:05:03,440 Speaker 1: myself to eat certain foods again, it came out as 98 00:05:03,560 --> 00:05:07,000 Speaker 1: binging on those foods for a while. And then when 99 00:05:07,040 --> 00:05:10,080 Speaker 1: I started doing that, that's when my exercise addiction kind 100 00:05:10,080 --> 00:05:12,599 Speaker 1: of kicked up a couple of notches because that was 101 00:05:12,680 --> 00:05:16,440 Speaker 1: my form of perching. So we have to be really 102 00:05:16,480 --> 00:05:19,839 Speaker 1: careful the way that we are doing this, because allowing 103 00:05:19,839 --> 00:05:22,719 Speaker 1: yourself to engage in something might then just kind of 104 00:05:22,760 --> 00:05:26,480 Speaker 1: flip flop into another form of an unhealthy eating pattern 105 00:05:26,560 --> 00:05:31,080 Speaker 1: or exercise pattern or just another eating disorder behavior. So 106 00:05:31,520 --> 00:05:33,240 Speaker 1: that's why with a lot of this, it's not just 107 00:05:33,279 --> 00:05:36,440 Speaker 1: about the food. It's a lot of times something deeper. 108 00:05:36,560 --> 00:05:39,560 Speaker 1: And so just changing your behavior isn't the only thing 109 00:05:39,640 --> 00:05:42,400 Speaker 1: that's going to matter. There's going to be some other 110 00:05:42,440 --> 00:05:45,320 Speaker 1: stuff with it. Which is why that nuance comes in 111 00:05:45,440 --> 00:05:48,080 Speaker 1: and why things are so different for a lot of 112 00:05:48,080 --> 00:05:50,640 Speaker 1: different people when it comes to eating disorders and addiction 113 00:05:50,680 --> 00:05:52,719 Speaker 1: and mental health at all, is because we all have 114 00:05:52,760 --> 00:05:56,440 Speaker 1: our own stories woven in to our behaviors. So one 115 00:05:56,440 --> 00:05:59,400 Speaker 1: of the things I would really suggest here is scaffolding. 116 00:06:00,000 --> 00:06:02,000 Speaker 1: When I say scaffolding, I mean you don't just jump 117 00:06:02,040 --> 00:06:05,240 Speaker 1: in head first. You create a ladder system that helps you, 118 00:06:05,320 --> 00:06:07,560 Speaker 1: little by little get to your goal without throwing you 119 00:06:07,600 --> 00:06:10,039 Speaker 1: in head first and just being like, Okay, make a 120 00:06:10,080 --> 00:06:12,320 Speaker 1: hundred and eighty degree change on your own and just 121 00:06:12,400 --> 00:06:14,520 Speaker 1: do it now. This is one of the reasons that 122 00:06:14,560 --> 00:06:19,000 Speaker 1: social media creates misinformation by simplifying concepts like intuitive eating. 123 00:06:19,680 --> 00:06:22,920 Speaker 1: It isn't that simple for someone coming from an eating disorder, 124 00:06:23,040 --> 00:06:25,120 Speaker 1: and it's something that takes a lot of time to 125 00:06:25,279 --> 00:06:28,320 Speaker 1: learn versus you understand the concept and now you just 126 00:06:28,360 --> 00:06:31,760 Speaker 1: do it. Intuitive eating requires building a relationship with your 127 00:06:31,760 --> 00:06:35,960 Speaker 1: body again from sometimes ground zero, and when we engage 128 00:06:35,960 --> 00:06:39,280 Speaker 1: in eating disorder behaviors, a side effect is often a 129 00:06:39,360 --> 00:06:42,359 Speaker 1: lack of hunger cues or an inability to trust or 130 00:06:42,360 --> 00:06:46,760 Speaker 1: read hunger cues. So just intuitively, eating wouldn't make any sense. 131 00:06:47,000 --> 00:06:49,359 Speaker 1: You wouldn't be able to do it. So if you 132 00:06:49,440 --> 00:06:51,200 Speaker 1: have a bowl of your favorite candy in front of 133 00:06:51,240 --> 00:06:53,279 Speaker 1: you and I said, okay, listen to your body and eat, 134 00:06:53,880 --> 00:06:55,560 Speaker 1: it would essentially be a free for all, and that 135 00:06:55,720 --> 00:06:58,920 Speaker 1: wouldn't really be fair to you and eating disorder treatment 136 00:06:59,000 --> 00:07:01,479 Speaker 1: while someone is working to develop their hunger cues again 137 00:07:01,480 --> 00:07:04,160 Speaker 1: and build trust with their body, which would require you 138 00:07:04,200 --> 00:07:07,680 Speaker 1: to consistently feed your body an adequate amount of nutrition 139 00:07:07,720 --> 00:07:10,720 Speaker 1: that includes all food groups except of course, when there's 140 00:07:10,720 --> 00:07:13,840 Speaker 1: like an allergy or something like that going on, and 141 00:07:13,920 --> 00:07:17,240 Speaker 1: learning to tolerate anxiety around this. We gradually introduce foods 142 00:07:17,240 --> 00:07:20,200 Speaker 1: that used to be awful emits to that specific person 143 00:07:20,720 --> 00:07:23,240 Speaker 1: or would be categorized as bench foods to that person, 144 00:07:23,520 --> 00:07:25,560 Speaker 1: and we would practice eating them mindfully as part of 145 00:07:25,600 --> 00:07:28,760 Speaker 1: their process, their treatment process. So I wouldn't say just 146 00:07:28,920 --> 00:07:31,960 Speaker 1: go sit in front of the TV with this entire 147 00:07:32,000 --> 00:07:34,400 Speaker 1: bag of your favorite candy or or cookies or any 148 00:07:34,480 --> 00:07:37,000 Speaker 1: of that. Whatever it is, it could be chips. I 149 00:07:37,000 --> 00:07:39,440 Speaker 1: wouldn't say go sit in front of a TV and 150 00:07:39,440 --> 00:07:42,000 Speaker 1: do this alone while you're watching TV for three hours. 151 00:07:42,040 --> 00:07:44,320 Speaker 1: That would be a disaster waiting to happen. It would 152 00:07:44,520 --> 00:07:47,920 Speaker 1: not be a very smart thing to suggest to anybody. 153 00:07:47,960 --> 00:07:51,640 Speaker 1: We would practice eating those things together and process the experience. 154 00:07:51,960 --> 00:07:54,760 Speaker 1: And it's not just about the physical experience, it's about 155 00:07:54,760 --> 00:07:58,320 Speaker 1: the emotional one too, because our emotions do have an 156 00:07:58,320 --> 00:08:02,400 Speaker 1: effect on our hunger fullness cues. This listener mentioned growing 157 00:08:02,480 --> 00:08:04,200 Speaker 1: up in a home where her mom was always on 158 00:08:04,200 --> 00:08:08,280 Speaker 1: a diet and sweets were associated with disapproval from mom. Well, 159 00:08:08,480 --> 00:08:11,000 Speaker 1: that could turn into a lot of things. And not 160 00:08:11,040 --> 00:08:13,360 Speaker 1: only did you develop a pattern of having to binge 161 00:08:13,400 --> 00:08:15,560 Speaker 1: them because you are sneaking them and there's probably a 162 00:08:15,880 --> 00:08:19,360 Speaker 1: lack of actually enjoying that food for um, what it 163 00:08:19,440 --> 00:08:24,600 Speaker 1: is you're also developing some feeling while engaging in the experience, 164 00:08:25,160 --> 00:08:27,200 Speaker 1: and there might be a thought and a belief associated 165 00:08:27,240 --> 00:08:30,320 Speaker 1: with that as well. This is something that for sure 166 00:08:30,680 --> 00:08:33,600 Speaker 1: cannot just be snapped out of. So if you're continuing 167 00:08:33,600 --> 00:08:37,320 Speaker 1: to over eat certain foods, they're probably or might be 168 00:08:37,600 --> 00:08:40,160 Speaker 1: more to the story. Then they just taste good and 169 00:08:40,200 --> 00:08:42,160 Speaker 1: I crave them all the time. The rest of that 170 00:08:42,240 --> 00:08:46,360 Speaker 1: story is probably really crucial to your individual process. It's 171 00:08:46,559 --> 00:08:49,240 Speaker 1: hard to work on this alone, and that's what I 172 00:08:49,320 --> 00:08:52,160 Speaker 1: want Whoever is listening to this podcast and struggling with 173 00:08:52,240 --> 00:08:54,560 Speaker 1: something like this as well. I want you to know 174 00:08:54,679 --> 00:08:57,080 Speaker 1: it's hard to work on this alone. If you feel 175 00:08:57,080 --> 00:08:59,559 Speaker 1: like you keep like messing up or not getting it right, 176 00:08:59,640 --> 00:09:02,360 Speaker 1: or being so pointed in yourself. This is hard because 177 00:09:02,400 --> 00:09:05,320 Speaker 1: it's hard, not because you're bad at like trying to 178 00:09:05,360 --> 00:09:08,199 Speaker 1: work cutting yourself. This is really hard to do alone, 179 00:09:08,400 --> 00:09:11,520 Speaker 1: especially out in the real world, because you can at 180 00:09:11,559 --> 00:09:15,360 Speaker 1: any moment get any food that you want. Essentially, it's 181 00:09:15,400 --> 00:09:18,600 Speaker 1: really hard to create boundaries for yourself and stick to them. 182 00:09:18,640 --> 00:09:21,240 Speaker 1: And this isn't about willpower. Willpower isn't the thing that 183 00:09:21,280 --> 00:09:23,440 Speaker 1: we really want you to work on right here. You 184 00:09:23,480 --> 00:09:25,400 Speaker 1: need to figure out how do I make it the 185 00:09:25,480 --> 00:09:28,520 Speaker 1: easiest for me to succeed in what I'm looking to 186 00:09:28,600 --> 00:09:32,240 Speaker 1: succeed in. This is going to look different for everybody. 187 00:09:32,559 --> 00:09:35,120 Speaker 1: If you've been trying to mindfully incorporate sweets into your 188 00:09:35,160 --> 00:09:37,319 Speaker 1: life again, how have you been doing that like I 189 00:09:37,360 --> 00:09:39,680 Speaker 1: would be really curious as to like, what does this 190 00:09:39,800 --> 00:09:41,560 Speaker 1: look like it's Is it just a free for all 191 00:09:41,559 --> 00:09:43,920 Speaker 1: and I can have whatever I want whenever I want it, 192 00:09:43,960 --> 00:09:46,280 Speaker 1: and I listened to my body and what I'm asking 193 00:09:46,320 --> 00:09:47,960 Speaker 1: for it, and then I give it to myself. Have 194 00:09:48,080 --> 00:09:50,960 Speaker 1: you been buying like big bags of whatever it is 195 00:09:51,200 --> 00:09:53,319 Speaker 1: or big boxes or whatever is that your favorite thing 196 00:09:53,400 --> 00:09:55,480 Speaker 1: is and just having them in your house and then 197 00:09:55,520 --> 00:09:57,560 Speaker 1: they end up like talking to you through the pantry 198 00:09:57,920 --> 00:10:00,720 Speaker 1: or are you buying like individualized sized bags of things? 199 00:10:00,720 --> 00:10:02,760 Speaker 1: And then you're not feeling satisfied and you feel like 200 00:10:02,800 --> 00:10:05,640 Speaker 1: you're restricting yourself and that like it would be really curious, 201 00:10:05,760 --> 00:10:07,680 Speaker 1: is like what have you been doing to try to 202 00:10:07,760 --> 00:10:10,600 Speaker 1: incorporate in this into your life? And like if you 203 00:10:10,679 --> 00:10:12,480 Speaker 1: keep trying to do the same thing over and over, 204 00:10:13,080 --> 00:10:15,199 Speaker 1: we know that that's the definition of insanity when we're 205 00:10:15,200 --> 00:10:17,400 Speaker 1: expecting a different result after trying to do something over 206 00:10:17,440 --> 00:10:19,640 Speaker 1: and over and over and over a game, So, what 207 00:10:19,720 --> 00:10:22,600 Speaker 1: I've been trying to do what hasn't worked? Okay, what 208 00:10:22,720 --> 00:10:24,520 Speaker 1: is it that I'm working towards and how do I 209 00:10:24,640 --> 00:10:27,640 Speaker 1: make that the easiest for me to succeed? It may 210 00:10:27,720 --> 00:10:30,080 Speaker 1: require more than just you working on this, and it 211 00:10:30,160 --> 00:10:33,160 Speaker 1: may require more than just you focusing on the food, 212 00:10:33,360 --> 00:10:35,679 Speaker 1: because a lot of times it's not about the food. 213 00:10:36,520 --> 00:10:39,400 Speaker 1: And that's what a lot of times we miss when 214 00:10:39,960 --> 00:10:43,080 Speaker 1: we're listening to podcasts or were reading captions on social media, 215 00:10:43,200 --> 00:10:47,600 Speaker 1: or we're reading just a book about something, we are 216 00:10:47,640 --> 00:10:50,560 Speaker 1: generalizing stuff and then we're not getting to the root issues, 217 00:10:50,640 --> 00:10:52,440 Speaker 1: which a lot of times the root issues. It's not 218 00:10:52,480 --> 00:10:54,760 Speaker 1: about the food. It's not about what I'm eating, It's 219 00:10:54,760 --> 00:10:57,200 Speaker 1: about why I'm eating it. I want you guys to 220 00:10:57,240 --> 00:11:00,679 Speaker 1: know that it's seldom a smooth process. This process is 221 00:11:00,760 --> 00:11:03,480 Speaker 1: seldom it just a smooth, easy process. There's gonna be 222 00:11:03,559 --> 00:11:05,400 Speaker 1: days where you over eat. There's gonna be days where 223 00:11:05,400 --> 00:11:07,000 Speaker 1: you want to restrict. There's gonna be days where you 224 00:11:07,000 --> 00:11:09,120 Speaker 1: feel great, and there's gonna be days that you feel 225 00:11:09,240 --> 00:11:11,840 Speaker 1: shame for whatever it is that you ate or didn't eat. 226 00:11:12,840 --> 00:11:16,960 Speaker 1: Eating disorder recovery and disorder eating recovery. It's a bumpy ride. 227 00:11:17,080 --> 00:11:19,839 Speaker 1: And although there's like a huge like there's a big 228 00:11:19,920 --> 00:11:21,440 Speaker 1: light at the end of the tunnel, and I want 229 00:11:21,440 --> 00:11:23,960 Speaker 1: you guys to know that the tunnel can be really long, 230 00:11:25,000 --> 00:11:28,640 Speaker 1: depending on your history and your consistency with the work 231 00:11:28,679 --> 00:11:31,800 Speaker 1: that you're doing. Intuitive eating can take six months to 232 00:11:31,920 --> 00:11:35,360 Speaker 1: multiple years to really master, so you gotta bring in 233 00:11:35,400 --> 00:11:37,800 Speaker 1: some grace and a whole lot of patients during the process. 234 00:11:38,240 --> 00:11:41,359 Speaker 1: And again I just want to throw out this disclaimer 235 00:11:41,400 --> 00:11:43,120 Speaker 1: again if I don't know if I said this is 236 00:11:43,160 --> 00:11:45,959 Speaker 1: clearly as I want to say it. You gotta take 237 00:11:45,960 --> 00:11:49,160 Speaker 1: what I'm offering, even on this podcast. Gently. We're all different, 238 00:11:49,320 --> 00:11:52,080 Speaker 1: so we should be examining our own experience and not 239 00:11:52,200 --> 00:11:55,680 Speaker 1: just accepting what has been generalized to the masses. It's 240 00:11:55,760 --> 00:11:58,439 Speaker 1: really hard to just do this on your own. So 241 00:11:58,559 --> 00:12:01,360 Speaker 1: if it is possible for you, if it's possible for 242 00:12:01,360 --> 00:12:03,559 Speaker 1: whoever is listening to this that's struggling with this, if 243 00:12:03,600 --> 00:12:07,720 Speaker 1: you have the ability to find a registered dietitian or 244 00:12:07,800 --> 00:12:12,640 Speaker 1: find a licensed therapist that specializes in eating disorders, I 245 00:12:12,679 --> 00:12:15,319 Speaker 1: want to really encourage you to do that. It really 246 00:12:15,360 --> 00:12:18,079 Speaker 1: can make a huge difference in your process and help you. 247 00:12:18,160 --> 00:12:21,160 Speaker 1: I kind of identify the blind spots that you can't 248 00:12:21,160 --> 00:12:24,200 Speaker 1: just do on your own. Because again, if you hear 249 00:12:24,280 --> 00:12:28,480 Speaker 1: anything else in today's episode, eating disorders and disordered eating, 250 00:12:28,960 --> 00:12:32,480 Speaker 1: it's not just about the food, and our behaviors are 251 00:12:32,480 --> 00:12:34,920 Speaker 1: not just tied to the food. There are a lot 252 00:12:34,960 --> 00:12:38,080 Speaker 1: of times tied to our stories, tied to our belief systems, 253 00:12:38,160 --> 00:12:40,520 Speaker 1: and tied to our feelings, so we got to get 254 00:12:40,520 --> 00:12:43,720 Speaker 1: in there as well. Okay, So, as always, I hope 255 00:12:43,720 --> 00:12:46,319 Speaker 1: that this was helpful and I hope that somebody gained 256 00:12:46,400 --> 00:12:50,120 Speaker 1: some kind of insight to this, and whoever is struggling 257 00:12:50,760 --> 00:12:52,360 Speaker 1: with any of this out there, I just want you 258 00:12:52,400 --> 00:12:55,600 Speaker 1: to know that, like I totally feel you, I've been there. 259 00:12:55,679 --> 00:12:57,600 Speaker 1: And again, remember there is a light at the end 260 00:12:57,600 --> 00:12:59,920 Speaker 1: of the tunnel. The tunnel can just feel really long, 261 00:13:00,280 --> 00:13:01,559 Speaker 1: and we got to stay in the tunnel til we 262 00:13:01,600 --> 00:13:03,760 Speaker 1: see the light. So if you have any more questions 263 00:13:03,760 --> 00:13:06,920 Speaker 1: about any of this, again, remember you can email me 264 00:13:07,040 --> 00:13:10,319 Speaker 1: Catherine at you Need Therapy podcast dot com. You can 265 00:13:10,360 --> 00:13:12,920 Speaker 1: follow me at Cat dot de fata on Instagram when 266 00:13:12,920 --> 00:13:15,600 Speaker 1: you can follow a podcast at at you Need Therapy 267 00:13:15,760 --> 00:13:19,360 Speaker 1: Podcast on Instagram. As always, I hope you have the 268 00:13:19,480 --> 00:13:21,200 Speaker 1: day you need to have. I will be back with 269 00:13:21,240 --> 00:13:29,359 Speaker 1: you guys on Monday. Bye.