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

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

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<v Speaker 1>don't won't spend my life trying to change. I'm learning

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<v Speaker 1>love who I am. I I'm strong, I'm bilfree, I

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<v Speaker 1>know every part of me is beautiful and then will

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<v Speaker 1>always out way if you feeling but your hands and

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<v Speaker 1>there she'll have love to the have there. Say go

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<v Speaker 1>day Anita, did you and die out Way?

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<v Speaker 2>Happy Saturday, Outway fam.

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<v Speaker 3>I am sitting across from Crystal Luninchlass, which she is

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<v Speaker 3>a friend of Kat Defautas, who is the host of

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<v Speaker 3>You Need Therapy, and she's joined me on four Things

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<v Speaker 3>That Maybe Round and she's been on the Outway podcast

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<v Speaker 3>as well. And Crystal, you're I would say, y'all are

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<v Speaker 3>basically like.

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<v Speaker 4>Colleagues, colleagues ish in the same field, BFFs, oh colleagues

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<v Speaker 4>and baffs.

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<v Speaker 3>So why don't you share with us too or your background,

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<v Speaker 3>your credentials and what you do.

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<v Speaker 2>Yeah, well thanks for having me.

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<v Speaker 4>I am a registered dietitian going on over twelve years

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<v Speaker 4>now in the field, specifically working in addiction recovery, eating

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<v Speaker 4>disorder treatment and sports nutrition and kind of everything in between.

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<v Speaker 4>My real passion is working with pretty acute eating disorder

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<v Speaker 4>treatment and complex cases. And so I became a certified

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<v Speaker 4>Eating disorder registered dietitian to be able to really elevate

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<v Speaker 4>my expertise in that. And then I also work with

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<v Speaker 4>body image and really, I mean what we're talking about

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<v Speaker 4>today with the brain and really interested and the complexities

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<v Speaker 4>of how the disease process works. And so I try

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<v Speaker 4>to practice that in my private practice. I have a

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<v Speaker 4>group practice where we can do all the fun healing

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<v Speaker 4>things that way.

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<v Speaker 3>Which is yeah, Horizon Nutrition Counseling if you happen to

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<v Speaker 3>be here in Nashville. If not, she has a website

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<v Speaker 3>Horizon Nutrition Counseling dot com. And yeah, like you mentioned

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<v Speaker 3>the brain and our bodies, Well, we're going to break

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<v Speaker 3>down today how body image is more about your brain

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<v Speaker 3>than what you look like.

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<v Speaker 2>So break down what that means.

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<v Speaker 4>Great, So, body image is a perception, So it's not

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<v Speaker 4>necessarily based on factual information all the time. It's based

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<v Speaker 4>on your perception and a collective experience of your thoughts

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<v Speaker 4>and feelings and how you feel in your body versus

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<v Speaker 4>what we may physically see when we look down at

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<v Speaker 4>our bodies. And so that's where it really is a

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<v Speaker 4>game of how our brain processes that information and what

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<v Speaker 4>lens it gets processed through. So if the lens is

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<v Speaker 4>somewhat disordered, then the collective way our brain puts that

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<v Speaker 4>picture together is going to be slightly distorted or severely

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<v Speaker 4>distorted in more dysmorphic types. So it really becomes a

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<v Speaker 4>game of genetics. The way our eating habits are our

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<v Speaker 4>brain slightly malnourished in certain ways, if it's had a

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<v Speaker 4>brain injury, if we've used substances. There's so many things

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<v Speaker 4>that impact the way our brain processes information, and so

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<v Speaker 4>from my point of view, it really does become more

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<v Speaker 4>of the.

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<v Speaker 2>Behavioral part of how we.

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<v Speaker 4>Think about our bodies.

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<v Speaker 2>It makes me think of BDDES body.

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<v Speaker 3>Dysmorphic disorder, and I've been doing a lot of work

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<v Speaker 3>on my brain lately. Actually, before we set down and record,

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<v Speaker 3>I was like, Hey, right after this, I have a

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<v Speaker 3>neuro feedback appointment and I can't be late because I

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<v Speaker 3>like to take advantage of every minute. I mean, I

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<v Speaker 3>can be late, but that we'll seep into my brain

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<v Speaker 3>therapy time. And I have realized I'm two years into recovery.

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<v Speaker 3>You don't know a lot of my backstory. Some listeners do,

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<v Speaker 3>but maybe this is your first day listening to Outweigh.

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<v Speaker 3>But I am here as just the person that wants

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<v Speaker 3>to come alongside others that are in the thick of it,

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<v Speaker 3>or maybe they're also in recovery, and just I want

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<v Speaker 3>you to know you're not alone. And I have experts

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<v Speaker 3>come on that know the facts and like why we

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<v Speaker 3>are the way we are, and that's what Crystal doing

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<v Speaker 3>here today. So I'm not claiming to be an expert

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<v Speaker 3>by any means, but I've seen in my own self

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<v Speaker 3>is as my brain has gotten healthier, it's easier for

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<v Speaker 3>me to navigate some of this stuff because I'm not

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<v Speaker 3>so for lack of a better term, I'm not so

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<v Speaker 3>all up in my head about it. It's like I'm

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<v Speaker 3>able to kind of, you know, take more of a

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<v Speaker 3>straight line to where I need to go instead of

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<v Speaker 3>zigzagging all over the place and getting caught up in

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<v Speaker 3>loops and this and that. It's like things are just

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<v Speaker 3>more clear to me. But that's as I've had the

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<v Speaker 3>luxury and the privilege to do something to take care

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<v Speaker 3>of my brain, like therapy and neurofeedback and taking the

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<v Speaker 3>time for myself and I know, not everybody has access

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<v Speaker 3>to those things, so I do recognize that. But it

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<v Speaker 3>is interesting to me that as I've really been focusing

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<v Speaker 3>on my brain the last you know, I would say,

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<v Speaker 3>year full year, I'm starting to see the benefits. And

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<v Speaker 3>it's crazy.

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<v Speaker 4>Yes, it is crazy when you actually experience brain change

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<v Speaker 4>and see those neural paths ways actually changing. I imagine

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<v Speaker 4>it as like a very thick brush where like you

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<v Speaker 4>couldn't just walk into the to the forest, you know,

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<v Speaker 4>and we have to blaze this trail of new neural

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<v Speaker 4>pathways that takes so much work and effort to actually

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<v Speaker 4>turn into more of a dirt road and then more

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<v Speaker 4>of like a paved road with like lighting. And it's

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<v Speaker 4>not you know, it really takes so much practice and

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<v Speaker 4>effort in different types of therapies to really change the

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<v Speaker 4>brain to perceive our body in.

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<v Speaker 2>A true and genuine way, which I can't remember.

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<v Speaker 3>Is there like a number ish where you have to

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<v Speaker 3>do something a certain amount of times? Because when I

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<v Speaker 3>was in recovery. Have you heard of the book Brain

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<v Speaker 3>over Binge? I have, Okay, so I read that early on.

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<v Speaker 3>That was something that clicked with me in the start.

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<v Speaker 3>It wasn't the only component to my recovery at all.

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<v Speaker 3>But it was something you know, she's very much focusing

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<v Speaker 3>on the brain and me training myself and building those

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<v Speaker 3>new neural pathways to be like every time I was

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<v Speaker 3>going to go to the pantry, it's like I stopped

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<v Speaker 3>and I turned around, but I had to go and

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<v Speaker 3>stop and turn around hundreds and hundreds. I don't even

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<v Speaker 3>know how many times I had to do it to

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<v Speaker 3>build the new neuropathways.

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<v Speaker 2>And I can't remember if she ever gave a number.

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<v Speaker 4>Yeah, is there What I think in general, it's, you know,

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<v Speaker 4>to break a habit quote unquote, it's about twenty one times. Okay,

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<v Speaker 4>Well for me, I was last Well, the difference between

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<v Speaker 4>a habit and a ritual is that ritual it's going

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<v Speaker 4>to take a lot more because it's not just the

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<v Speaker 4>behavior you're changing, you're changing the emotional connection to it.

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<v Speaker 4>And that's a whole different ballgames than just like I'm

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<v Speaker 4>going to stop, you know, like biting my fingernail, you know,

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<v Speaker 4>or something like that. It takes more intention and more.

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<v Speaker 2>Skill to do it.

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<v Speaker 3>Yeah, And so this is something I think that is

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<v Speaker 3>commonly talked about amongst women, but men suffer from this

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<v Speaker 3>just the same.

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<v Speaker 2>I don't even know suffers the right word, but.

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<v Speaker 4>Yeah, they have the same experiences men. It's it's unfortunate

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<v Speaker 4>because I think it's more of a stereotype that men

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<v Speaker 4>don't have issues, and so no one asks them the question,

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<v Speaker 4>and many times they're not very forthcoming with the information

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<v Speaker 4>and seeking help themselves. So if the assumption is that

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<v Speaker 4>men don't have issues, their therapists may not be asking,

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<v Speaker 4>their doctors might not be asking, and so they may

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<v Speaker 4>be doing a lot of things that you know, that

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<v Speaker 4>they know to do to change their body image that's

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<v Speaker 4>not very healthy. It presents a little bit different than

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<v Speaker 4>they would women because it's kind of normalized for women

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<v Speaker 4>to speak negatively about our bodies to other women, but

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<v Speaker 4>men they kind of like joke about it and grab

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<v Speaker 4>things and oh, you know, they're very like aggressive with

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<v Speaker 4>it sometimes and they're just meant to kind of shake

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<v Speaker 4>it off. So I've seen it present in so many

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<v Speaker 4>ways with men where they end up maybe using drugs

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<v Speaker 4>or alcohol to mask their body image issues. I've seen

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<v Speaker 4>bodybuilders they kind of say, like, my muscles are kind

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<v Speaker 4>of my way of like being scary and intimidating, so

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<v Speaker 4>people leave me alone. It presents just differently for men sometimes,

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<v Speaker 4>but really they struggle with the same thing, but no

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<v Speaker 4>one asks them about it.

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<v Speaker 3>Yeah, said they joke about it and made me think

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<v Speaker 3>of yes, like I know men that after conversations have

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<v Speaker 3>come out and said, I mean, yeah, I kind of.

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<v Speaker 2>I don't when I look in the mirror, this is

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<v Speaker 2>not what I see. This is what I see.

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<v Speaker 3>And it is crazy because we look at other people

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<v Speaker 3>and we're like, that's not what I'm noticing about you

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<v Speaker 3>at all. Like you said, it's a lot of it

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<v Speaker 3>is in our head. And I remember feeling so much

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<v Speaker 3>shame about my eating disorder, and I just feel for

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<v Speaker 3>men too. I don't know if there's more shame, if

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<v Speaker 3>that's possible, because like women, we can I felt shame

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<v Speaker 3>and I didn't want to talk about it. But then again,

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<v Speaker 3>like you said, it's like more acceptable for women to

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<v Speaker 3>have concerns, so the shame almost seems extra for men.

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<v Speaker 4>Absolutely, it absolutely is, and they certainly don't want to

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<v Speaker 4>talk to other men about it because you know what,

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<v Speaker 4>if the peer is really just more judgmental, like what

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<v Speaker 4>why are you asking about that? I don't want to

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<v Speaker 4>talk about that. Whereas women were like tell me everything

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<v Speaker 4>you like, tell me about your things, and so it's

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<v Speaker 4>a little bit different. But I used to run men

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<v Speaker 4>male by the image groups. It was men only, and

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<v Speaker 4>it was so amazing to see the healing that comes

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<v Speaker 4>out of that when you put a group of men

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<v Speaker 4>together who are actually open to discussing their issues and

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<v Speaker 4>just seeing that, like, I'm not alone. This stereotype needs

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<v Speaker 4>to change, and it's only going to change with me,

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<v Speaker 4>with us and within the you know, like as we

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<v Speaker 4>build out of our community and how we you know,

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<v Speaker 4>they start kind of getting empowered to change too. But

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<v Speaker 4>it's definitely the same and it's something that we need

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<v Speaker 4>to talk about more well.

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<v Speaker 3>So when it comes to either men, women, young or older,

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<v Speaker 3>there's there's I mean, eating disorders and disorder behaviors affects

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<v Speaker 3>anyone and everyone or can So what little tools do

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<v Speaker 3>you have maybe to share just a few with us

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<v Speaker 3>that we can keep in our back pocket when we're

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<v Speaker 3>right now trying to process Okay, wait, this is more

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<v Speaker 3>my brain, this body image thing, it's all in my head.

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<v Speaker 3>So what are some things that we can be doing

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<v Speaker 3>to start building those neuropathways and undoing it.

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<v Speaker 4>Yeah, So there's a type of therapy called cognitive behavioral therapy,

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<v Speaker 4>and it really is what we know changes the brain

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<v Speaker 4>the most. That and like exposure therapy, so the CBT

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<v Speaker 4>has a set of skills that really just helps with

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<v Speaker 4>stopping thoughts. So as you notice kind of ruminating or

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<v Speaker 4>cyclical thoughts that kind of rabbit trail into just a

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<v Speaker 4>lot of bullying and a negativity. That's the thought where

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<v Speaker 4>if you can stop and think about literally anything else.

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<v Speaker 4>So think of it as like, even though your brain's

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<v Speaker 4>not a muscle, but think of it as like if

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<v Speaker 4>I'm trying to strengthen my bicep, I'm gonna exercise my bicep,

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<v Speaker 4>and if I exercise my brain to think mostly negative things,

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<v Speaker 4>that's what it's automatically going to do. So if we

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<v Speaker 4>can stop those negative thoughts in its tracks, it's not

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<v Speaker 4>strengthening those pathways. And then if we can follow it

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<v Speaker 4>up with a neutral thought or even maybe a positive thought,

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<v Speaker 4>that's the foundation of laying down those pathways.

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<v Speaker 3>It makes me think of when we're a kid and

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<v Speaker 3>we're learning fire drills and it's like.

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<v Speaker 2>Stop is the first thing, like stop dropping roll, But

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<v Speaker 2>it's like, okay, first thing we have to do is.

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<v Speaker 4>Just stop, But you first have to recognize you even

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<v Speaker 4>having the thoughts, So you have to be very mindful of, Wow,

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<v Speaker 4>I just zoned out with this negative thought for a

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<v Speaker 4>really long time. I need to first acknowledge that I'm

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<v Speaker 4>having that thought, because the more you can catch it sooner,

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<v Speaker 4>the more you can redirect it.

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<v Speaker 3>And I'm so glad you said that, because, yeah, how

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<v Speaker 3>can you stop something that I don't even realize is happening.

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<v Speaker 4>Especially when it consumes your your headspace so much, you

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<v Speaker 4>just it's just kind of normal, Like what do you mean,

0:11:42.679 --> 0:11:44.680
<v Speaker 4>Like I as soon as I see my leg, like

0:11:44.720 --> 0:11:47.560
<v Speaker 4>I say, my brain just immediately goes there. And so

0:11:47.800 --> 0:11:50.640
<v Speaker 4>you know that you already know that about yourself. So

0:11:50.880 --> 0:11:54.760
<v Speaker 4>have a set of just kind of thoughts and phrases

0:11:54.760 --> 0:11:57.120
<v Speaker 4>that you can just say to stop that thought. And

0:11:57.160 --> 0:12:01.079
<v Speaker 4>then also there you know, kind of being body avoidant

0:12:01.240 --> 0:12:04.680
<v Speaker 4>creates a fear of a known you know, And so

0:12:05.280 --> 0:12:08.840
<v Speaker 4>I would also encourage just knowing your body is really

0:12:08.840 --> 0:12:11.840
<v Speaker 4>important because if we're wearing baggy things, if we're avoiding

0:12:11.880 --> 0:12:14.320
<v Speaker 4>looking at ourselves in the mirror, of course we're going

0:12:14.400 --> 0:12:17.760
<v Speaker 4>to create an image in our mind that's distorted because

0:12:18.200 --> 0:12:20.680
<v Speaker 4>we're only knowing what our body shape is based on

0:12:20.760 --> 0:12:24.160
<v Speaker 4>how negative our thoughts are. I'm not asking you know,

0:12:24.200 --> 0:12:26.040
<v Speaker 4>like love your body and look at all the things

0:12:26.120 --> 0:12:28.400
<v Speaker 4>right now, but it's really about if you notice you're

0:12:28.440 --> 0:12:32.200
<v Speaker 4>completely body avoidant, that is going to create this fear

0:12:32.360 --> 0:12:35.480
<v Speaker 4>and wire your nervous system to be scared of it,

0:12:35.960 --> 0:12:39.000
<v Speaker 4>and that also is gonna cause a lot of harm

0:12:39.120 --> 0:12:39.640
<v Speaker 4>long term.

0:12:39.720 --> 0:12:42.880
<v Speaker 3>Okay, So first just to recap, we need to recognize

0:12:42.880 --> 0:12:46.920
<v Speaker 3>and acknowledge what's happening. Then secondly we need to stop

0:12:47.280 --> 0:12:50.000
<v Speaker 3>if once we notice the negativity, just put a stop

0:12:50.040 --> 0:12:52.960
<v Speaker 3>to it and replace it with something neutral or positive.

0:12:53.120 --> 0:12:55.480
<v Speaker 3>Now instead of just saying positive, why did you say neutral?

0:12:55.960 --> 0:13:00.319
<v Speaker 4>Because some people just can't they're not ready for positive yet. Okay,

0:13:00.440 --> 0:13:03.320
<v Speaker 4>So or they'll just say positive something and just be like,

0:13:03.320 --> 0:13:04.439
<v Speaker 4>I don't believe that anyway.

0:13:04.679 --> 0:13:06.920
<v Speaker 3>Well, because yeah, for affirmations, you have to truly believe

0:13:06.960 --> 0:13:07.680
<v Speaker 3>it for it to start.

0:13:08.000 --> 0:13:10.120
<v Speaker 4>Sometimes you don't necessarily have to truly believe it on

0:13:10.160 --> 0:13:10.760
<v Speaker 4>the front end.

0:13:10.840 --> 0:13:12.559
<v Speaker 2>Okay, the more you say it, you eventually do.

0:13:12.640 --> 0:13:16.080
<v Speaker 4>But some people are just not even they cannot it

0:13:16.160 --> 0:13:19.800
<v Speaker 4>actually makes it can be more harmful. So sometimes just

0:13:19.840 --> 0:13:23.400
<v Speaker 4>neutral or just challenging the you know, if it's everyone

0:13:23.440 --> 0:13:24.320
<v Speaker 4>stares at me when.

0:13:24.160 --> 0:13:26.800
<v Speaker 2>I go to the beach, well do they really?

0:13:26.920 --> 0:13:30.240
<v Speaker 4>You know, like, look around, is everyone you know looking

0:13:30.280 --> 0:13:32.760
<v Speaker 4>at you when you step on the beach? Recognize the

0:13:32.800 --> 0:13:34.680
<v Speaker 4>reality that it's not okay?

0:13:34.720 --> 0:13:38.600
<v Speaker 3>And then the last one knowing your body, yes, and

0:13:38.840 --> 0:13:40.719
<v Speaker 3>don't be what you were saying.

0:13:40.480 --> 0:13:42.319
<v Speaker 2>A body avoidance. Okay.

0:13:42.440 --> 0:13:45.400
<v Speaker 3>So thank you for sharing those little those little things.

0:13:45.400 --> 0:13:47.079
<v Speaker 3>Those are three things right there that you can keep

0:13:47.120 --> 0:13:50.120
<v Speaker 3>in your back pocket if you notice, you know, body

0:13:50.160 --> 0:13:54.120
<v Speaker 3>image type thoughts popping into your head. And just again

0:13:54.160 --> 0:13:56.800
<v Speaker 3>know that you're not alone, whether you're male or female.

0:13:56.800 --> 0:13:59.000
<v Speaker 3>And I know, just me being a woman, I spend

0:13:59.040 --> 0:14:01.640
<v Speaker 3>a lot of time saying, oh, well, you know, I

0:14:01.720 --> 0:14:04.040
<v Speaker 3>speak to the women, and then I'll get a note

0:14:04.040 --> 0:14:07.480
<v Speaker 3>from a man and I'm just reminded, oh, yes, men

0:14:07.520 --> 0:14:09.679
<v Speaker 3>are going through this too, and again I've even witnessed it.

0:14:09.720 --> 0:14:11.880
<v Speaker 3>So thank you for coming on and sharing that. And

0:14:12.040 --> 0:14:14.880
<v Speaker 3>if there's any men listening and you have thoughts or

0:14:14.920 --> 0:14:18.360
<v Speaker 3>emails something you want to share, or you would like

0:14:18.400 --> 0:14:20.400
<v Speaker 3>to share some of your story, would love to hear

0:14:20.440 --> 0:14:24.720
<v Speaker 3>from you. Hello at outweighpodcast dot com is where you

0:14:24.760 --> 0:14:27.080
<v Speaker 3>can hit us up and then Crystal your website one

0:14:27.080 --> 0:14:27.440
<v Speaker 3>more time.

0:14:27.720 --> 0:14:30.000
<v Speaker 4>Horizon Nutrition Counseling dot com.

0:14:30.040 --> 0:14:35.400
<v Speaker 2>All right, se y'all next Saturday. Bye,