1 00:00:00,360 --> 00:00:04,080 Speaker 1: Rather than having a list of diet rules that you're 2 00:00:04,120 --> 00:00:07,160 Speaker 1: being told to follow and that's what you're using externally 3 00:00:07,240 --> 00:00:11,240 Speaker 1: to make every food decision. This philosophy really coaches you 4 00:00:11,320 --> 00:00:14,200 Speaker 1: to listen to your own body and make decisions about 5 00:00:14,720 --> 00:00:17,400 Speaker 1: how you feel and how you want to feel from 6 00:00:17,440 --> 00:00:21,000 Speaker 1: all the different foods and movement you're engaging in. 7 00:00:35,240 --> 00:00:38,760 Speaker 2: Hey, everybody, Emily a body here. You are listening to 8 00:00:39,080 --> 00:00:43,240 Speaker 2: another installment, a Hurdle Moment from Hurdle, a wellness focused podcast. 9 00:00:43,280 --> 00:00:46,159 Speaker 2: Reconnect with everyone from your favorite athletes to top experts 10 00:00:46,159 --> 00:00:49,840 Speaker 2: and industry CEOs about their highest highs, toughest moments, and 11 00:00:50,000 --> 00:00:53,400 Speaker 2: everything in between. We all go through hurdles in life, 12 00:00:53,479 --> 00:00:55,920 Speaker 2: and my goal through these discussions is to empower you 13 00:00:56,080 --> 00:00:59,279 Speaker 2: to better navigate yours and move with intention so that 14 00:00:59,320 --> 00:01:02,560 Speaker 2: you can struve towards your own big potential and of 15 00:01:02,600 --> 00:01:07,040 Speaker 2: course have some fun along the way. For today's episode, 16 00:01:07,080 --> 00:01:11,480 Speaker 2: I am chatting about intuitive eating with Michelle Pillpitch. She 17 00:01:11,640 --> 00:01:17,319 Speaker 2: is a registered dietitian and a hurdler who honestly made 18 00:01:17,959 --> 00:01:22,399 Speaker 2: my day, my week, my month by reaching out to me, 19 00:01:23,000 --> 00:01:26,080 Speaker 2: coming to the Hurdler Huddle in person in New York 20 00:01:26,560 --> 00:01:30,880 Speaker 2: and making it her mission to pitch me about coming 21 00:01:30,920 --> 00:01:33,240 Speaker 2: on the show. Well, she's on the show today and 22 00:01:33,280 --> 00:01:36,920 Speaker 2: she's giving us so much of her expertise again on 23 00:01:36,920 --> 00:01:40,240 Speaker 2: the topic of intuitive eating. We talk about what is 24 00:01:40,319 --> 00:01:44,080 Speaker 2: intuitive eating, what the ten principles of intuitive eating are, 25 00:01:44,560 --> 00:01:48,600 Speaker 2: what the benefits of this practice may be, what the 26 00:01:48,640 --> 00:01:52,760 Speaker 2: downsides can be, and what someone who may be interested 27 00:01:52,840 --> 00:01:56,440 Speaker 2: in eating more intuitively needs to know, How can they 28 00:01:56,480 --> 00:02:00,520 Speaker 2: get started and what potential roadblocks or hurdles may hit 29 00:02:00,640 --> 00:02:04,360 Speaker 2: along the way. I'd love this conversation. It is full 30 00:02:04,920 --> 00:02:09,560 Speaker 2: of really interesting tidbits and so much great insight from Michelle. 31 00:02:09,720 --> 00:02:11,760 Speaker 2: What I really appreciate about Michelle is that she made 32 00:02:11,840 --> 00:02:14,359 Speaker 2: a pivot in her life to seek out a profession 33 00:02:14,440 --> 00:02:18,960 Speaker 2: that really interested her, despite originally heading down a different path. 34 00:02:19,160 --> 00:02:21,079 Speaker 2: That can be a really hard decision, something I think 35 00:02:21,080 --> 00:02:23,560 Speaker 2: a lot of us can relate to. So I really 36 00:02:23,600 --> 00:02:27,359 Speaker 2: appreciate her shutting some insight on her process and how 37 00:02:27,400 --> 00:02:31,560 Speaker 2: she went about seeking out a career as a registered dietitian. 38 00:02:31,960 --> 00:02:34,160 Speaker 2: Make sure you're following along with the show over on 39 00:02:34,320 --> 00:02:37,240 Speaker 2: the Socials It's at Hurdle Podcast. I am over at 40 00:02:37,240 --> 00:02:56,400 Speaker 2: Emily a Body And with that, let's get to hurdling. Today, 41 00:02:56,600 --> 00:03:00,160 Speaker 2: I am sitting down with Michelle Pillopitch. She is a 42 00:03:00,240 --> 00:03:04,880 Speaker 2: registered dietitian and we are here to talk all things 43 00:03:04,919 --> 00:03:05,720 Speaker 2: intuitive eating. 44 00:03:05,760 --> 00:03:07,679 Speaker 3: How are you doing today, Michelle. 45 00:03:07,560 --> 00:03:09,799 Speaker 1: I'm doing great. I'm so excited to be with you. 46 00:03:10,440 --> 00:03:13,600 Speaker 2: Okay, we just need to tell a little we need 47 00:03:13,639 --> 00:03:16,840 Speaker 2: to have a little exciting moment for you. So Michelle 48 00:03:16,880 --> 00:03:20,679 Speaker 2: was at the Hurdler huddle in New York. She let 49 00:03:20,720 --> 00:03:23,040 Speaker 2: me know. In the huddle she was like, Emily, I 50 00:03:23,160 --> 00:03:25,800 Speaker 2: dream of coming on hurdle and this is just one 51 00:03:25,840 --> 00:03:28,440 Speaker 2: of those examples of going after what you want. 52 00:03:29,160 --> 00:03:32,760 Speaker 1: Yes, So here's what happened. Because you probably don't even 53 00:03:32,800 --> 00:03:35,880 Speaker 1: know this. I had emailed you once before pitching myself 54 00:03:35,880 --> 00:03:38,880 Speaker 1: for the show prior to the huddle, probably was lost 55 00:03:38,880 --> 00:03:41,400 Speaker 1: in your inbox. I'm sure you get like thousands of emails, 56 00:03:41,480 --> 00:03:43,800 Speaker 1: and I was like, Okay, I'm just going to keep 57 00:03:43,840 --> 00:03:46,000 Speaker 1: going for it like that. I'm just have always been 58 00:03:46,040 --> 00:03:49,320 Speaker 1: super career driven, very much about just ask for what 59 00:03:49,400 --> 00:03:53,240 Speaker 1: you want. So once you posted about the event, and 60 00:03:53,520 --> 00:03:55,680 Speaker 1: Alex is a friend of mine in my book club, 61 00:03:55,680 --> 00:03:57,880 Speaker 1: who I know, you know, She and I were like, okay, 62 00:03:57,920 --> 00:04:00,280 Speaker 1: we're going and I thought this is my moment tie 63 00:04:00,320 --> 00:04:03,040 Speaker 1: off to the teller. I have a couple of like 64 00:04:03,240 --> 00:04:07,200 Speaker 1: big career goals. One was to be Unhurdle, the others 65 00:04:07,200 --> 00:04:08,800 Speaker 1: to be on the Today Show. So that one we're 66 00:04:08,800 --> 00:04:09,360 Speaker 1: still working on. 67 00:04:10,440 --> 00:04:13,520 Speaker 2: Okay, the fact that in the same breath you were like, 68 00:04:13,560 --> 00:04:16,440 Speaker 2: my career goals are to be on Emily and Badi's 69 00:04:16,480 --> 00:04:18,080 Speaker 2: podcast and also. 70 00:04:17,960 --> 00:04:19,279 Speaker 3: To be on the Today Show. 71 00:04:19,320 --> 00:04:21,000 Speaker 1: Yeah, you're up there, You've done it. 72 00:04:22,080 --> 00:04:23,240 Speaker 3: That is very kind of you. 73 00:04:23,480 --> 00:04:27,640 Speaker 2: I'm so grateful that this thing that I have here 74 00:04:27,839 --> 00:04:30,880 Speaker 2: is something that makes you excited and humbled, that it 75 00:04:31,040 --> 00:04:34,359 Speaker 2: is a quote unquote career goal for you, and amped 76 00:04:34,400 --> 00:04:37,839 Speaker 2: that we are making it happen today. I'm so Michelle, 77 00:04:38,160 --> 00:04:41,320 Speaker 2: welcome to the show. As I told the hurdlers, as 78 00:04:41,360 --> 00:04:46,760 Speaker 2: you also identify you are a registered dietitian, why don't 79 00:04:46,800 --> 00:04:49,920 Speaker 2: you give us a little background about how you got 80 00:04:50,279 --> 00:04:53,920 Speaker 2: into this field before we dive into all things and 81 00:04:54,360 --> 00:04:55,239 Speaker 2: intuitive eating. 82 00:04:55,560 --> 00:05:01,040 Speaker 1: Sure, so it's a funny winding story because yes, my 83 00:05:02,279 --> 00:05:05,920 Speaker 1: major in college was actually I did a double major 84 00:05:06,240 --> 00:05:10,599 Speaker 1: government and Spanish, so nothing related to nutrition at all. 85 00:05:10,839 --> 00:05:13,240 Speaker 1: I thought I wanted to work for the un or 86 00:05:13,279 --> 00:05:15,200 Speaker 1: work in the White House, or do some kind of 87 00:05:15,360 --> 00:05:21,040 Speaker 1: big government policy career, and right after I graduated from college, 88 00:05:21,080 --> 00:05:23,560 Speaker 1: I had an internship in Washington, d C. On a 89 00:05:23,600 --> 00:05:26,080 Speaker 1: senator's campaign. I thought, oh my god, I've made it, 90 00:05:26,360 --> 00:05:29,839 Speaker 1: and I was absolutely miserable. So I stayed there for 91 00:05:29,960 --> 00:05:32,920 Speaker 1: a month. I was unpaid, working you know, more than 92 00:05:32,920 --> 00:05:35,240 Speaker 1: forty hours a week. I hated it so much and 93 00:05:35,320 --> 00:05:37,680 Speaker 1: realized I don't want to do what I studied. So 94 00:05:38,040 --> 00:05:40,960 Speaker 1: I knew that my lovely parents would let me move 95 00:05:41,000 --> 00:05:43,560 Speaker 1: home and kind of figure things out. So I went 96 00:05:43,600 --> 00:05:47,680 Speaker 1: back home to New Jersey and was thinking about, Okay, 97 00:05:47,960 --> 00:05:49,919 Speaker 1: if I don't like what I studied, what am I 98 00:05:50,040 --> 00:05:53,520 Speaker 1: interested in? And I was just always reading food blogs 99 00:05:54,000 --> 00:05:57,279 Speaker 1: and reading nutrition articles. It was just something that always 100 00:05:57,279 --> 00:06:00,360 Speaker 1: seemed interesting to me. I had taken one nutrition elect 101 00:06:00,640 --> 00:06:03,560 Speaker 1: in undergrad senior spring. I heard it was an easya 102 00:06:03,880 --> 00:06:05,840 Speaker 1: and I took the class kind of not thinking about it. 103 00:06:06,800 --> 00:06:09,120 Speaker 1: We did have a guest lecture from a dietitian, so 104 00:06:09,200 --> 00:06:11,360 Speaker 1: the seed was planted that, oh, this is a thing. 105 00:06:12,040 --> 00:06:15,560 Speaker 1: So once I realized I didn't want to pursue government, 106 00:06:15,920 --> 00:06:20,600 Speaker 1: I started looking into food careers, jobs, internships, and I 107 00:06:20,640 --> 00:06:26,039 Speaker 1: actually after networking like crazy, stalking everyone and their mother 108 00:06:26,080 --> 00:06:29,919 Speaker 1: on LinkedIn. I ended up with an internship at Rachel 109 00:06:29,960 --> 00:06:32,760 Speaker 1: Ray Magazine, and I thought I wanted to do food 110 00:06:32,839 --> 00:06:36,400 Speaker 1: media and that was a really cool experience, had a 111 00:06:36,400 --> 00:06:38,159 Speaker 1: lot of fun, did a lot of cool things. But 112 00:06:38,200 --> 00:06:40,840 Speaker 1: I realized I wanted to be working with people more 113 00:06:40,880 --> 00:06:43,680 Speaker 1: face to face and feeling like I was really helping 114 00:06:43,680 --> 00:06:45,800 Speaker 1: someone one on one and building a relationship with them. 115 00:06:45,880 --> 00:06:49,240 Speaker 1: So I talked to some people who were dietitians, figured 116 00:06:49,240 --> 00:06:51,480 Speaker 1: out what their career was like, what the options were, 117 00:06:52,000 --> 00:06:54,520 Speaker 1: and what I needed to do to actually go back 118 00:06:54,560 --> 00:06:56,920 Speaker 1: to school for this. Decided I wanted to do it. 119 00:06:57,080 --> 00:07:00,240 Speaker 1: So I did all of that, took all the class 120 00:07:00,560 --> 00:07:03,280 Speaker 1: all the science I had avoided for four years in undergrad. 121 00:07:03,640 --> 00:07:05,040 Speaker 1: I had to go back and do that. Applied to 122 00:07:05,080 --> 00:07:07,880 Speaker 1: grad school. I went to UNC for my master's in nutrition, 123 00:07:08,200 --> 00:07:09,720 Speaker 1: and here. 124 00:07:09,520 --> 00:07:11,760 Speaker 3: I am, and here you are. 125 00:07:11,840 --> 00:07:14,960 Speaker 2: So how long have you been practicing and what does 126 00:07:15,000 --> 00:07:16,520 Speaker 2: your day to day look like now? 127 00:07:17,560 --> 00:07:20,840 Speaker 1: Yeah? So I've been a dietician since twenty nineteen, so 128 00:07:20,880 --> 00:07:24,320 Speaker 1: it's been three years. My first job was actually in 129 00:07:24,320 --> 00:07:28,680 Speaker 1: a residential eating disorder treatment center, So I was working 130 00:07:28,880 --> 00:07:30,920 Speaker 1: in a house where people were staying twenty four to 131 00:07:30,920 --> 00:07:33,920 Speaker 1: seven for eating disorder treatment, and then I transitioned from 132 00:07:33,960 --> 00:07:38,200 Speaker 1: that to outpatient, so I still primarily see clients with 133 00:07:38,240 --> 00:07:42,080 Speaker 1: eating disorders or some level of disordered eating. Really am 134 00:07:42,120 --> 00:07:45,040 Speaker 1: a firm believer that the diagnosis doesn't matter. If something 135 00:07:45,080 --> 00:07:47,120 Speaker 1: is bothering you to the point where it's disrupting any 136 00:07:47,120 --> 00:07:49,920 Speaker 1: part of your life, then you deserve seeking help. So 137 00:07:50,480 --> 00:07:52,920 Speaker 1: I see clients one on one in my private practice, 138 00:07:53,120 --> 00:07:57,440 Speaker 1: all virtually via Zoom for Healthcare, so a different platform, 139 00:07:57,480 --> 00:07:59,280 Speaker 1: but same thing. So yeah, I do a lot of 140 00:07:59,320 --> 00:08:04,320 Speaker 1: client session and I'm on social media creating content there. 141 00:08:04,440 --> 00:08:06,640 Speaker 1: I have a group program, so I run that and 142 00:08:06,680 --> 00:08:09,720 Speaker 1: do live group coaching calls with folks as well as 143 00:08:09,760 --> 00:08:14,440 Speaker 1: interact in that online community and just connecting with other 144 00:08:14,480 --> 00:08:17,960 Speaker 1: providers getting to know the rest of the eating disorder 145 00:08:18,000 --> 00:08:19,760 Speaker 1: treatment space here in New York. I am in New 146 00:08:19,800 --> 00:08:22,760 Speaker 1: York City, so it's a lot of different things on 147 00:08:22,840 --> 00:08:24,840 Speaker 1: any given day, and that's what I really love. 148 00:08:25,560 --> 00:08:29,640 Speaker 2: I love that, And I really do appreciate your winding 149 00:08:29,720 --> 00:08:33,160 Speaker 2: story as you called it, mostly because so many people 150 00:08:33,160 --> 00:08:37,079 Speaker 2: can relate to this idea of feeling a little frustrated 151 00:08:37,080 --> 00:08:41,400 Speaker 2: and unsure in a specific industry. Thinking for so long, Okay, 152 00:08:41,440 --> 00:08:42,800 Speaker 2: this is the thing that I want to do. This 153 00:08:42,880 --> 00:08:44,640 Speaker 2: is the thing that I want to do, doing it 154 00:08:44,679 --> 00:08:48,040 Speaker 2: and being like, you know what, that wasn't what I 155 00:08:48,080 --> 00:08:50,600 Speaker 2: hope that it would be. And it takes a lot 156 00:08:50,640 --> 00:08:53,760 Speaker 2: of bravery, I would say, to admit that to yourself 157 00:08:53,800 --> 00:08:57,360 Speaker 2: and then course correct. So it's just really exciting and 158 00:08:57,360 --> 00:09:00,760 Speaker 2: invigorating to hear you speak about the types of things 159 00:09:00,760 --> 00:09:05,160 Speaker 2: that you are involved in right now and here that yes, 160 00:09:05,400 --> 00:09:07,520 Speaker 2: when you do a little bit of soul searching, there 161 00:09:07,559 --> 00:09:10,040 Speaker 2: can be happiness on the other side of some of 162 00:09:10,080 --> 00:09:11,479 Speaker 2: these really difficult decisions. 163 00:09:11,960 --> 00:09:15,920 Speaker 3: Yeah, or a lot of soul searching, a lot of 164 00:09:15,960 --> 00:09:16,560 Speaker 3: soul searching. 165 00:09:16,640 --> 00:09:20,800 Speaker 2: So speaking of soul searching and listening to your gut, 166 00:09:21,160 --> 00:09:24,600 Speaker 2: we are here today to talk about intuitive eating. It 167 00:09:24,760 --> 00:09:29,080 Speaker 2: is a buzzy phrase, to say the least, and a 168 00:09:29,160 --> 00:09:32,880 Speaker 2: lot of individuals are talking about this right now. I 169 00:09:32,920 --> 00:09:35,320 Speaker 2: know it is something that you focus on with a 170 00:09:35,360 --> 00:09:37,600 Speaker 2: lot of your clients. So why don't we kick things 171 00:09:37,640 --> 00:09:41,720 Speaker 2: off with this discussion with you telling us what is 172 00:09:42,200 --> 00:09:43,079 Speaker 2: intuitive eating? 173 00:09:43,160 --> 00:09:44,160 Speaker 3: Give us the four to one one. 174 00:09:44,920 --> 00:09:47,200 Speaker 1: It's a great question, because you're right, it is becoming 175 00:09:47,440 --> 00:09:50,920 Speaker 1: such a buzzword and everyone is catching on to the 176 00:09:50,960 --> 00:09:54,040 Speaker 1: fact that it's trendy, so it's being co opted in 177 00:09:54,080 --> 00:09:57,360 Speaker 1: a lot of ways, so it's important to know. Intuitive 178 00:09:57,360 --> 00:10:01,160 Speaker 1: eating is this framework and philo that is based on 179 00:10:01,400 --> 00:10:04,679 Speaker 1: ten principles that were outlined and defined by the creators. 180 00:10:04,720 --> 00:10:09,200 Speaker 1: So they have these principles that include everything from listening 181 00:10:09,240 --> 00:10:12,720 Speaker 1: to your hunger, to accepting your body, to gentle nutrition 182 00:10:13,480 --> 00:10:17,480 Speaker 1: and everything in between. You know, fullness, and then diet 183 00:10:17,520 --> 00:10:20,880 Speaker 1: culture really rejecting the food police having permission for all foods. 184 00:10:20,880 --> 00:10:23,920 Speaker 1: So I do highly recommend reading the book and going 185 00:10:23,920 --> 00:10:26,439 Speaker 1: to the website to read through the details of those principles. 186 00:10:26,480 --> 00:10:30,680 Speaker 1: But the short way that I describe it is and 187 00:10:30,720 --> 00:10:33,480 Speaker 1: the way that I practice it with my clients, is 188 00:10:33,520 --> 00:10:37,439 Speaker 1: a shift away from the external and towards the internal. 189 00:10:37,600 --> 00:10:41,840 Speaker 1: So rather than having a list of diet rules that 190 00:10:41,880 --> 00:10:44,560 Speaker 1: you're being told to follow and that's what you're using 191 00:10:44,600 --> 00:10:49,120 Speaker 1: externally to make every food decision, this philosophy really coaches 192 00:10:49,160 --> 00:10:51,800 Speaker 1: you to listen to your own body and make decisions 193 00:10:51,840 --> 00:10:54,760 Speaker 1: about how you feel and how you want to feel 194 00:10:55,160 --> 00:10:57,960 Speaker 1: from all the different foods and movement you're engaging in. 195 00:10:58,440 --> 00:10:59,760 Speaker 3: Going more within. 196 00:11:00,080 --> 00:11:02,560 Speaker 2: But it's funny when you say that a lot of 197 00:11:02,559 --> 00:11:04,840 Speaker 2: people listening to this right now might be like, well, 198 00:11:04,840 --> 00:11:08,560 Speaker 2: when I go within my body right now, my soul 199 00:11:08,920 --> 00:11:11,199 Speaker 2: is telling me that I should eat quote unquote all 200 00:11:11,200 --> 00:11:13,440 Speaker 2: of these things that aren't actually good for me. 201 00:11:13,920 --> 00:11:15,120 Speaker 3: So how does that work? 202 00:11:15,520 --> 00:11:19,200 Speaker 1: That is the number one fear. Yes, absolutely you might, 203 00:11:19,280 --> 00:11:23,400 Speaker 1: you probably will. And here's what's different with intuitive eating 204 00:11:23,760 --> 00:11:26,959 Speaker 1: versus a diet or other health information you typically get. 205 00:11:27,480 --> 00:11:31,680 Speaker 1: This is really about the long haul. So I always 206 00:11:31,720 --> 00:11:35,040 Speaker 1: always encourage people to zoom way out and think about 207 00:11:35,640 --> 00:11:39,480 Speaker 1: re establishing a healthy relationship with food for your lifetime. 208 00:11:39,640 --> 00:11:43,640 Speaker 1: So even though you know, okay, fruits and vegetables are healthy, 209 00:11:43,840 --> 00:11:46,160 Speaker 1: whole grains are healthy. I don't want to have pop 210 00:11:46,240 --> 00:11:49,360 Speaker 1: charts every day, even though I'm going to break down 211 00:11:49,520 --> 00:11:52,160 Speaker 1: the mindset that they're bad, in that black and white, 212 00:11:52,240 --> 00:11:55,560 Speaker 1: rigid thinking, I still want to prioritize my health. So 213 00:11:55,920 --> 00:11:58,320 Speaker 1: the way to get to that point of having the 214 00:11:58,480 --> 00:12:01,720 Speaker 1: natural moderation where you can have a few cookies when 215 00:12:01,760 --> 00:12:03,640 Speaker 1: you're craving them, but not eat the whole box of 216 00:12:03,679 --> 00:12:08,200 Speaker 1: oreos is to short term, maybe eat the whole box 217 00:12:08,200 --> 00:12:11,920 Speaker 1: of oreos. And it sounds super scary and counterintuitive, but 218 00:12:12,760 --> 00:12:16,720 Speaker 1: when you give yourself permission for any type of food. Yes, 219 00:12:16,800 --> 00:12:20,040 Speaker 1: you're going to crave the things you've been restricting because 220 00:12:20,080 --> 00:12:23,120 Speaker 1: it's that feast or famine mentality. Your body thinks, Okay, 221 00:12:23,160 --> 00:12:25,040 Speaker 1: we're never going to get these again, so might as 222 00:12:25,040 --> 00:12:28,000 Speaker 1: well have as much as I can get. And as 223 00:12:28,040 --> 00:12:30,600 Speaker 1: you do what you don't want to do and continue 224 00:12:30,679 --> 00:12:35,080 Speaker 1: to give yourself those foods, then it's creating this sense 225 00:12:35,360 --> 00:12:38,680 Speaker 1: of abundance that Okay, these things are actually not going away. 226 00:12:39,240 --> 00:12:41,920 Speaker 1: Now I have the opportunity to see how they affect 227 00:12:42,000 --> 00:12:44,360 Speaker 1: me physically and how I feel. And if you eat 228 00:12:44,360 --> 00:12:45,920 Speaker 1: a box of Oreos every day, you're not going to 229 00:12:46,000 --> 00:12:48,440 Speaker 1: feel great. And that's when you're able to shift to 230 00:12:48,480 --> 00:12:52,920 Speaker 1: that intuitive thinking and recognize, Okay, I do crave the 231 00:12:53,000 --> 00:12:55,000 Speaker 1: roasted veggies with the dinner today, and I'm going to 232 00:12:55,080 --> 00:12:56,880 Speaker 1: have a few Oreos afterwards. 233 00:12:57,200 --> 00:12:57,440 Speaker 3: Right. 234 00:12:57,640 --> 00:13:00,960 Speaker 2: So, although the beginning of this journey is going to 235 00:13:01,000 --> 00:13:04,040 Speaker 2: be a little bit windy and maybe a little bit overwhelming, 236 00:13:04,280 --> 00:13:08,840 Speaker 2: with time, as you exercise those ten principles that you cited, 237 00:13:09,320 --> 00:13:12,400 Speaker 2: it will change and you will learn more about yourself. 238 00:13:12,480 --> 00:13:14,600 Speaker 2: When I looked at those ten principles, the one that 239 00:13:14,840 --> 00:13:17,160 Speaker 2: struck a chord with me, the one that really resonated 240 00:13:17,360 --> 00:13:21,280 Speaker 2: with me was the idea of challenging the food police, 241 00:13:21,320 --> 00:13:23,320 Speaker 2: so to speak. Right, So, there are so many critical 242 00:13:23,400 --> 00:13:26,440 Speaker 2: voices in the world that are telling us that certain 243 00:13:26,480 --> 00:13:29,600 Speaker 2: foods are good or bad, kind of like your oreos example. 244 00:13:29,840 --> 00:13:32,720 Speaker 3: But the fact is is that you aren't what you eat. 245 00:13:32,920 --> 00:13:36,880 Speaker 2: So by challenging the food police and looking at all 246 00:13:36,960 --> 00:13:39,920 Speaker 2: food on an equal playing field, it allows you to 247 00:13:39,960 --> 00:13:42,800 Speaker 2: come to your own conclusions about what feels good for 248 00:13:42,920 --> 00:13:44,199 Speaker 2: you and your body. 249 00:13:44,400 --> 00:13:48,720 Speaker 1: Absolutely, and to also redefine what healthy means. And this 250 00:13:48,800 --> 00:13:51,720 Speaker 1: is something I talked to my clients about a lot 251 00:13:51,760 --> 00:13:54,080 Speaker 1: and is a huge part of the lessons in my 252 00:13:54,120 --> 00:13:57,240 Speaker 1: group program is just thinking about that word healthy, thinking 253 00:13:57,240 --> 00:14:02,320 Speaker 1: about the definition, because we tend to think about nutrient 254 00:14:02,400 --> 00:14:06,679 Speaker 1: density as the definition of health, so everyone thinks vegetables 255 00:14:06,360 --> 00:14:11,720 Speaker 1: for those foods, But what about recognizing how healthy positive 256 00:14:11,760 --> 00:14:15,200 Speaker 1: relationships are. And then the birthday cake that you're sharing 257 00:14:15,240 --> 00:14:18,200 Speaker 1: with someone to celebrate their birthday becomes healthy because it's 258 00:14:18,280 --> 00:14:21,600 Speaker 1: contributing to that relationship. So you can really expand that 259 00:14:21,720 --> 00:14:26,600 Speaker 1: definition and it takes away that good bad mentality and 260 00:14:26,680 --> 00:14:29,480 Speaker 1: really just allows a wider view. 261 00:14:29,920 --> 00:14:30,800 Speaker 3: A wider view. 262 00:14:31,120 --> 00:14:34,640 Speaker 2: And also I love the principle about respecting your body, 263 00:14:34,840 --> 00:14:37,960 Speaker 2: accepting and embracing your body size and shape instead of 264 00:14:38,080 --> 00:14:41,480 Speaker 2: being angry that you may be in a certain stage 265 00:14:41,560 --> 00:14:44,280 Speaker 2: or a certain phase that you don't feel totally comfortable 266 00:14:44,360 --> 00:14:47,680 Speaker 2: in accepting how things are and recognizing that you have 267 00:14:47,800 --> 00:14:51,600 Speaker 2: the power to move forward and determine what happens next. 268 00:14:51,640 --> 00:14:53,160 Speaker 3: I think that's so so. 269 00:14:53,320 --> 00:14:57,640 Speaker 1: Powerful And yeah, and that is so much in line 270 00:14:57,680 --> 00:15:01,320 Speaker 1: with this other buzzworthy phrase, health at every size, that 271 00:15:01,440 --> 00:15:03,360 Speaker 1: kind of lumps in with intuitive eating and a lot 272 00:15:03,400 --> 00:15:07,760 Speaker 1: of people use together. And it's also often misunderstood because 273 00:15:07,760 --> 00:15:11,320 Speaker 1: people think it means any person at any rate is healthy. 274 00:15:11,800 --> 00:15:13,960 Speaker 1: But really what it means goes along with exactly what 275 00:15:13,960 --> 00:15:18,040 Speaker 1: you're saying, that you can, in this moment begin pursuing 276 00:15:18,080 --> 00:15:21,320 Speaker 1: your health without the prerequisite of weight loss. You can 277 00:15:21,440 --> 00:15:23,280 Speaker 1: just do it. However, your body is. 278 00:15:23,240 --> 00:15:29,560 Speaker 2: Now right right, Okay, So the next question, naturally, aside 279 00:15:29,600 --> 00:15:32,680 Speaker 2: from listening to your gut being more in tune with 280 00:15:32,720 --> 00:15:37,200 Speaker 2: how you actually feel, what are other benefits of intuitive eating? 281 00:15:38,440 --> 00:15:42,840 Speaker 1: Yes, so many, so many. I mean, it really does 282 00:15:43,120 --> 00:15:48,040 Speaker 1: also lead to better physical health. So a hang up 283 00:15:48,080 --> 00:15:50,040 Speaker 1: can be, oh, what if I have X y Z 284 00:15:50,200 --> 00:15:53,400 Speaker 1: health condition and I actually do need to lower my 285 00:15:53,480 --> 00:15:57,680 Speaker 1: cholesterol when you're practicing intuitive eating. This has been researched, 286 00:15:57,720 --> 00:16:01,240 Speaker 1: and I know the website links different studies. It does 287 00:16:01,400 --> 00:16:05,080 Speaker 1: help with those lab markers and really objective markers of 288 00:16:05,120 --> 00:16:08,120 Speaker 1: health because it takes you away from the yo yo dieting, 289 00:16:08,280 --> 00:16:11,680 Speaker 1: and when someone's on a diet, it tends to lead 290 00:16:11,720 --> 00:16:16,120 Speaker 1: to weight cycling. So you might lose whatever amount of 291 00:16:16,160 --> 00:16:18,400 Speaker 1: weight if you're on a restrictive diet, but we know 292 00:16:18,480 --> 00:16:22,200 Speaker 1: that diets don't work, and eventually the restriction kind of 293 00:16:22,880 --> 00:16:27,320 Speaker 1: bounces back and you regain the weight most often, probably 294 00:16:27,440 --> 00:16:30,160 Speaker 1: all the time. And that cycle of being at a 295 00:16:30,200 --> 00:16:31,600 Speaker 1: low weight and then a high weight and then just 296 00:16:31,640 --> 00:16:34,280 Speaker 1: going back and forth is actually worse for your health 297 00:16:34,360 --> 00:16:37,160 Speaker 1: than maintaining a weight that maybe is in that quote 298 00:16:37,240 --> 00:16:41,320 Speaker 1: unquote overweight BMI category, Even though we don't like BMI. 299 00:16:41,600 --> 00:16:44,400 Speaker 1: It means nothing but being at a higher weight and 300 00:16:44,880 --> 00:16:48,920 Speaker 1: pursuing health through behaviors, which is what intuitive eating does. 301 00:16:48,960 --> 00:16:52,160 Speaker 1: Focuses on those behaviors allows you to be so much 302 00:16:52,200 --> 00:16:57,160 Speaker 1: more sustainable, and the sustainability is what allows your health 303 00:16:57,200 --> 00:17:00,600 Speaker 1: markers like your mood, your energy, your bloodhe sugar, all 304 00:17:00,640 --> 00:17:03,640 Speaker 1: of those other things to really level out and stay consistent. 305 00:17:10,920 --> 00:17:13,280 Speaker 2: Taking a break from today's episode to talk to you 306 00:17:13,400 --> 00:17:14,720 Speaker 2: about my sponsors. 307 00:17:14,800 --> 00:17:16,800 Speaker 3: First up, Green Chef. 308 00:17:17,040 --> 00:17:20,800 Speaker 2: Green Chef is a CCOF certified meal kit company that 309 00:17:20,880 --> 00:17:25,520 Speaker 2: makes eating well easy with plans to fit every lifestyle. 310 00:17:25,680 --> 00:17:29,040 Speaker 2: Maybe you're trying to eat keto or paleo, vegan, vegetarian, 311 00:17:29,119 --> 00:17:32,159 Speaker 2: gluten free, or really just looking for more balanced meals. 312 00:17:32,160 --> 00:17:34,320 Speaker 2: Whatever it is that you're doing, Green Chef offers a 313 00:17:34,400 --> 00:17:39,040 Speaker 2: wide range of recipes to suit your preferences. 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Can we talk a little bit about the 363 00:20:13,560 --> 00:20:16,639 Speaker 2: reference you just made to BMI we don't like BMI 364 00:20:16,800 --> 00:20:19,920 Speaker 2: because I think that some individuals listening to this might 365 00:20:20,000 --> 00:20:21,679 Speaker 2: be like, why don't we like BMI? 366 00:20:21,840 --> 00:20:24,600 Speaker 3: So also BMI body mass index? 367 00:20:24,760 --> 00:20:27,880 Speaker 2: What are some of the faux pause surrounding that as 368 00:20:28,000 --> 00:20:29,800 Speaker 2: a measure of health? 369 00:20:30,520 --> 00:20:35,119 Speaker 1: Yeah, Emily, I am so glad you asked. This is 370 00:20:35,160 --> 00:20:38,560 Speaker 1: one of my favorite things to talk about. So BMI 371 00:20:39,320 --> 00:20:43,119 Speaker 1: was created first, first issue with it. It was created 372 00:20:43,760 --> 00:20:46,080 Speaker 1: a very long time ago, I think like late eighteen hundreds, 373 00:20:46,119 --> 00:20:50,560 Speaker 1: early nineteen hundreds, way out of date by a mathematician 374 00:20:50,680 --> 00:20:53,440 Speaker 1: and astronomer, not even a health professional. So that's the 375 00:20:53,520 --> 00:20:56,560 Speaker 1: number one red flag. It's also very much based on 376 00:20:56,720 --> 00:21:00,800 Speaker 1: white males, so not generalizable. But the main issue is 377 00:21:01,200 --> 00:21:05,240 Speaker 1: BMI is simply a ratio of weight and height, so 378 00:21:05,400 --> 00:21:10,040 Speaker 1: it only takes those two factors into account. And those 379 00:21:10,080 --> 00:21:13,520 Speaker 1: two factors, I would argue you have zero impact on 380 00:21:13,560 --> 00:21:15,760 Speaker 1: your health. And you might think, oh, but weight has 381 00:21:15,800 --> 00:21:18,399 Speaker 1: impact on my health. Actually, what has more of an 382 00:21:18,400 --> 00:21:21,840 Speaker 1: impact on your health are your behaviors that can then 383 00:21:21,920 --> 00:21:24,600 Speaker 1: lead to a given weight. So I think of this. 384 00:21:24,760 --> 00:21:26,679 Speaker 1: I'm pretty sure I have a post on Instagram with 385 00:21:26,760 --> 00:21:30,560 Speaker 1: two different columns the things that influence your BMI, which 386 00:21:30,600 --> 00:21:33,320 Speaker 1: are those two items weight and height, and then the 387 00:21:33,320 --> 00:21:40,720 Speaker 1: things that influence your health which are nutrition, hydration, physical activity, stress, sleep, relationships, environments, 388 00:21:40,720 --> 00:21:44,199 Speaker 1: socioeconomic status, hormones, genetics, like we could go on and on, 389 00:21:44,720 --> 00:21:47,840 Speaker 1: and so none of that is taken into account in 390 00:21:47,880 --> 00:21:52,000 Speaker 1: the picture of BMI. So somebody could be engaging in 391 00:21:52,040 --> 00:21:55,560 Speaker 1: all these healthy behaviors and just genetically be predisposed to 392 00:21:55,600 --> 00:21:58,840 Speaker 1: a higher weight, and they might be told to lose 393 00:21:58,880 --> 00:22:01,120 Speaker 1: weight at any cost, which then could damage their health 394 00:22:01,119 --> 00:22:04,919 Speaker 1: in other ways. Also for athletes, if someone is very muscular, 395 00:22:05,560 --> 00:22:08,920 Speaker 1: they could be put in an obese BMI category when 396 00:22:09,359 --> 00:22:12,679 Speaker 1: they're actually just super athletic. So it also doesn't account 397 00:22:12,720 --> 00:22:13,720 Speaker 1: for body composition. 398 00:22:14,480 --> 00:22:18,200 Speaker 2: Yeah, and I remember back when there was so much 399 00:22:18,280 --> 00:22:24,800 Speaker 2: conversation about what the pre existing conditions were forgetting COVID vaccinations. 400 00:22:25,160 --> 00:22:25,720 Speaker 3: I had so. 401 00:22:25,720 --> 00:22:28,119 Speaker 2: Many friends who, maybe for the first time in the years, 402 00:22:28,200 --> 00:22:31,720 Speaker 2: like check their BMI and I'm talking about like super 403 00:22:31,760 --> 00:22:35,919 Speaker 2: active women, super muscular, and we were all cracking up 404 00:22:35,920 --> 00:22:38,840 Speaker 2: because they were like, I am literally in the obese category. 405 00:22:39,000 --> 00:22:42,840 Speaker 2: And one would never look at them and be like, wow, lady, 406 00:22:42,960 --> 00:22:44,200 Speaker 2: like what is going on here? 407 00:22:44,240 --> 00:22:46,879 Speaker 3: You are totally letting yourself go Oh my goodness. 408 00:22:46,920 --> 00:22:49,760 Speaker 2: Of course not, but it was just like, Wow, if 409 00:22:49,760 --> 00:22:54,919 Speaker 2: this is how we are, you know, criticizing or setting 410 00:22:54,960 --> 00:22:57,720 Speaker 2: the criteria for what is healthy versus what is not, 411 00:22:58,280 --> 00:23:01,040 Speaker 2: then we certainly have some issues here. 412 00:23:01,080 --> 00:23:03,040 Speaker 3: So I'm glad that we I'm glad that we tackled that. 413 00:23:03,200 --> 00:23:07,359 Speaker 2: Now you highlighted some of the positives of intuitive eating. 414 00:23:07,680 --> 00:23:09,800 Speaker 2: If you had to get honest and talk to us 415 00:23:09,800 --> 00:23:13,160 Speaker 2: about what some of the downsides might be, what would 416 00:23:13,200 --> 00:23:14,280 Speaker 2: you highlight. 417 00:23:15,359 --> 00:23:19,199 Speaker 1: Ooh, it's hard to think of a downside. I So 418 00:23:20,320 --> 00:23:26,199 Speaker 1: I'll say the challenges are the short term because of 419 00:23:26,240 --> 00:23:31,520 Speaker 1: what I talked about with having that sort of sometimes 420 00:23:31,520 --> 00:23:36,199 Speaker 1: it ends up being binge behaviors or borderline binge behavior 421 00:23:36,240 --> 00:23:39,000 Speaker 1: is just increasing your intake of the foods that have 422 00:23:39,080 --> 00:23:42,600 Speaker 1: been labeled as bad or off limits. There is this 423 00:23:42,800 --> 00:23:46,080 Speaker 1: rocky middle, and I say rocky because it's rocky mentally 424 00:23:46,119 --> 00:23:48,840 Speaker 1: and emotionally. It can be really hard on people to 425 00:23:48,920 --> 00:23:51,440 Speaker 1: feel like, Okay, I'm pursuing this thing, but I don't 426 00:23:51,440 --> 00:23:54,359 Speaker 1: feel healthier my Maybe their weight is going up to 427 00:23:54,840 --> 00:23:57,840 Speaker 1: above their set point weight, and it will level out 428 00:23:57,880 --> 00:24:01,760 Speaker 1: as your behavior's level out. But it's just not something 429 00:24:01,800 --> 00:24:04,320 Speaker 1: that we're used to. It's not something that people understand 430 00:24:04,359 --> 00:24:07,359 Speaker 1: that they need to go through this challenging period in 431 00:24:07,440 --> 00:24:10,280 Speaker 1: order to get to that long term change. So that 432 00:24:10,320 --> 00:24:12,800 Speaker 1: tends to be a big challenge for people. And I'll 433 00:24:12,800 --> 00:24:17,920 Speaker 1: also say just going against the grain, because when you 434 00:24:18,040 --> 00:24:21,280 Speaker 1: are really focused on intuitive eating and making these changes, 435 00:24:22,359 --> 00:24:25,080 Speaker 1: pretty much everyone I work with will tell me about 436 00:24:25,119 --> 00:24:28,119 Speaker 1: how hard it is because they're family, their friends, when 437 00:24:28,119 --> 00:24:31,760 Speaker 1: they're at social gatherings or holidays, nobody gets it. And 438 00:24:31,800 --> 00:24:35,720 Speaker 1: it's so hard to hear all the opposing diet talk 439 00:24:35,840 --> 00:24:39,120 Speaker 1: and still do what you want to do. So mentally, 440 00:24:40,119 --> 00:24:43,280 Speaker 1: it's a battle at the beginning until you reach that 441 00:24:43,359 --> 00:24:45,760 Speaker 1: point of recognizing, Okay, it does really work and it 442 00:24:45,800 --> 00:24:48,600 Speaker 1: does make me feel better, and then you can tune 443 00:24:48,600 --> 00:24:51,640 Speaker 1: other people out and live by example and hopefully help 444 00:24:51,680 --> 00:24:54,120 Speaker 1: them see that you're doing something good for yourself. 445 00:24:54,760 --> 00:24:55,040 Speaker 3: Right. 446 00:24:55,160 --> 00:24:58,800 Speaker 2: And you know, another criticism that I've seen about intuitive 447 00:24:58,840 --> 00:25:02,680 Speaker 2: eating is that it may be targeted at those who 448 00:25:02,800 --> 00:25:07,119 Speaker 2: have a certain amount of maybe inherent privilege, so easy 449 00:25:07,200 --> 00:25:10,800 Speaker 2: access to food or time or maybe even like the 450 00:25:10,800 --> 00:25:15,640 Speaker 2: mental bandwidth or the agency to focus on eating intuitively. 451 00:25:15,800 --> 00:25:18,240 Speaker 3: Also money. So what do you have to say about that? 452 00:25:18,520 --> 00:25:21,200 Speaker 1: Right? Absolutely, I mean that is true. It's so true. 453 00:25:21,200 --> 00:25:24,879 Speaker 1: If someone is food and secure, can they eat intuitively? No? 454 00:25:25,359 --> 00:25:29,119 Speaker 1: Probably not. That's it's a huge issue. And so I 455 00:25:29,119 --> 00:25:32,400 Speaker 1: think that speaks to the bigger systemic issue in our 456 00:25:32,480 --> 00:25:36,440 Speaker 1: country of food and security and just the food industry 457 00:25:36,480 --> 00:25:40,880 Speaker 1: and what we prioritize, how we allocate funds to different resources, 458 00:25:40,960 --> 00:25:45,800 Speaker 1: so it is a challenge. There are also ways to 459 00:25:47,520 --> 00:25:49,600 Speaker 1: ways to approach it to try and make it easier 460 00:25:49,600 --> 00:25:53,879 Speaker 1: for yourself. So when you do tune out the not 461 00:25:53,960 --> 00:25:57,880 Speaker 1: even diet culture, but even just wellness culture and recognize 462 00:25:57,960 --> 00:26:02,720 Speaker 1: it's okay to take shortcuts. It's okay to buy microwaveable rice, 463 00:26:02,840 --> 00:26:05,560 Speaker 1: It's okay to do these things that will make it 464 00:26:05,640 --> 00:26:07,800 Speaker 1: easier for you to eat the way you want to eat. 465 00:26:08,040 --> 00:26:09,879 Speaker 1: Sometimes it does come at a higher price point, but 466 00:26:09,920 --> 00:26:13,240 Speaker 1: sometimes it doesn't. So I mean, I think it's most 467 00:26:13,240 --> 00:26:16,080 Speaker 1: beneficial always to work with a registered dietitian who can 468 00:26:16,119 --> 00:26:19,159 Speaker 1: really help personalize to you and your budget and your lifestyle. 469 00:26:19,960 --> 00:26:22,800 Speaker 1: Meal prep is something I also love talking about because 470 00:26:22,840 --> 00:26:26,399 Speaker 1: it doesn't have to be two hours on a Sunday 471 00:26:26,440 --> 00:26:28,960 Speaker 1: in your kitchen slaving away. There are ways to make 472 00:26:29,000 --> 00:26:34,400 Speaker 1: it easier. So I think that there's a middle ground 473 00:26:34,520 --> 00:26:37,120 Speaker 1: where it might be more attainable than some people think. 474 00:26:37,440 --> 00:26:42,199 Speaker 1: And yes, it's absolutely not accessible for everyone, and that 475 00:26:42,320 --> 00:26:43,720 Speaker 1: is that is an issue. 476 00:26:43,960 --> 00:26:44,800 Speaker 3: That is an issue. 477 00:26:44,880 --> 00:26:48,639 Speaker 2: Okay, So someone's listening to this, they hear the pros, 478 00:26:48,680 --> 00:26:51,280 Speaker 2: they hear the cons They think, Okay, I want to 479 00:26:51,280 --> 00:26:53,080 Speaker 2: get start eating more intuitively. 480 00:26:53,520 --> 00:26:55,879 Speaker 3: The next question, how does someone start. 481 00:26:56,800 --> 00:27:01,359 Speaker 1: Yeah, so definitely don't get ahead of yourself, because I 482 00:27:01,400 --> 00:27:04,680 Speaker 1: will say what most people try to do is start 483 00:27:05,000 --> 00:27:09,160 Speaker 1: with incorporating the body image piece while they're just starting, 484 00:27:09,240 --> 00:27:12,760 Speaker 1: and that is a recipe for disaster. Is a little 485 00:27:12,760 --> 00:27:18,120 Speaker 1: too extreme, but it's it's gonna probably make you very 486 00:27:18,160 --> 00:27:19,920 Speaker 1: down on yourself because the body image is the most 487 00:27:19,960 --> 00:27:23,439 Speaker 1: challenging part. So what you want to start with is 488 00:27:24,480 --> 00:27:28,280 Speaker 1: really those those first few principles permission for all foods, 489 00:27:28,320 --> 00:27:31,720 Speaker 1: ignoring the food please, like changing your mindset and mentality. 490 00:27:31,760 --> 00:27:34,280 Speaker 1: So I would recommend getting the book, reading the book 491 00:27:34,320 --> 00:27:35,960 Speaker 1: into a devating even if you don't want to read 492 00:27:36,000 --> 00:27:38,960 Speaker 1: a whole book. There's an intuitiveating work book that you 493 00:27:39,000 --> 00:27:41,560 Speaker 1: can find on Amazon and that has a lot of 494 00:27:41,600 --> 00:27:45,320 Speaker 1: great exercises. I mean, of course, shameless plug my group 495 00:27:45,359 --> 00:27:49,600 Speaker 1: program really starts off with going through the mindset piece 496 00:27:49,600 --> 00:27:52,840 Speaker 1: and has a lot of worksheets and exercises. So examining 497 00:27:52,880 --> 00:27:56,359 Speaker 1: the mindset is number one. I would say, look at 498 00:27:56,520 --> 00:27:59,359 Speaker 1: the content you're taking in maybe to a clean out 499 00:27:59,400 --> 00:28:01,920 Speaker 1: of your social media feeds. See if you're getting these 500 00:28:01,920 --> 00:28:04,439 Speaker 1: intoitive eating messages so that you can start to shift 501 00:28:04,440 --> 00:28:07,320 Speaker 1: your mentality away from the black and white and that 502 00:28:07,480 --> 00:28:09,840 Speaker 1: openness is really where you want to start, all. 503 00:28:09,840 --> 00:28:11,160 Speaker 3: Right, That's a great place to start. 504 00:28:11,200 --> 00:28:15,200 Speaker 2: And I love also the idea that there are other 505 00:28:15,280 --> 00:28:17,840 Speaker 2: people that are going through this journey as well, and 506 00:28:17,920 --> 00:28:20,560 Speaker 2: you don't need to pay to access them. You know, 507 00:28:20,680 --> 00:28:23,480 Speaker 2: something great about social media is I'm sure that other 508 00:28:23,520 --> 00:28:26,800 Speaker 2: people that are on a similar journey are using hashtags. 509 00:28:26,840 --> 00:28:29,119 Speaker 2: Like even if you just look for the hashtag intuitive eating, 510 00:28:29,359 --> 00:28:32,520 Speaker 2: you'll find other people that are on this similar journey. 511 00:28:32,560 --> 00:28:36,479 Speaker 2: So seek out community and find support, whether that is 512 00:28:36,600 --> 00:28:39,840 Speaker 2: online or if you are finding it really challenging at first, 513 00:28:39,880 --> 00:28:40,760 Speaker 2: and this is something that you. 514 00:28:40,720 --> 00:28:42,040 Speaker 3: Really do want to pursue. 515 00:28:42,560 --> 00:28:45,080 Speaker 2: There are those really great resources like the ones that 516 00:28:45,160 --> 00:28:45,880 Speaker 2: you outlined. 517 00:28:47,080 --> 00:28:49,520 Speaker 1: You can also, like, if you find someone on Instagram, 518 00:28:49,640 --> 00:28:52,040 Speaker 1: let's say, who is a really great resource for you, 519 00:28:52,120 --> 00:28:56,200 Speaker 1: look at the suggested people to follow if you follow them, 520 00:28:56,240 --> 00:28:59,560 Speaker 1: because there definitely are people misusing the hashtags, so keep 521 00:28:59,640 --> 00:29:02,040 Speaker 1: your e and ears open. But yeah, it's all a 522 00:29:02,040 --> 00:29:02,880 Speaker 1: great place to start. 523 00:29:03,560 --> 00:29:04,760 Speaker 3: Yeah, that's a really good point. 524 00:29:04,800 --> 00:29:07,600 Speaker 2: Make sure that as you're looking at information out there, 525 00:29:07,720 --> 00:29:10,360 Speaker 2: that you're doing your own little audit to kind of 526 00:29:10,400 --> 00:29:13,040 Speaker 2: gut check if this is something that's coming from a 527 00:29:13,120 --> 00:29:17,560 Speaker 2: reliable source. If you are seeking experts that are talking 528 00:29:17,680 --> 00:29:22,800 Speaker 2: about intuitive eating, make sure they are nutritionists, registered dietitians, 529 00:29:22,880 --> 00:29:26,200 Speaker 2: individuals who have gone through appropriate training and have the 530 00:29:26,280 --> 00:29:29,120 Speaker 2: knowledge to talk about the topic in a safe and 531 00:29:29,200 --> 00:29:35,440 Speaker 2: functional way. Absolutely, so much good information here about intuitive eating. 532 00:29:35,480 --> 00:29:37,680 Speaker 2: Is there anything that we haven't touched on yet that 533 00:29:37,720 --> 00:29:40,600 Speaker 2: you feel like would be helpful for those that are 534 00:29:40,760 --> 00:29:44,840 Speaker 2: really excited about the possibility of approaching their diet this way? 535 00:29:46,560 --> 00:29:49,320 Speaker 1: Ooh, what have we not touched on? I mean, I 536 00:29:49,360 --> 00:29:52,960 Speaker 1: think we've touched on a lot of it. Really starting 537 00:29:53,000 --> 00:29:56,640 Speaker 1: to seek out those resources and doing kind of an 538 00:29:56,720 --> 00:30:01,520 Speaker 1: audit of yourself and your behavior so it can't hurt 539 00:30:01,560 --> 00:30:04,440 Speaker 1: to go through your day and check in with what 540 00:30:04,480 --> 00:30:07,320 Speaker 1: are my intentions for the things I'm doing? Are there 541 00:30:07,640 --> 00:30:10,520 Speaker 1: sneaky rules popping up? So that's something that I think 542 00:30:10,520 --> 00:30:13,520 Speaker 1: can be really helpful for people is starting off with 543 00:30:13,720 --> 00:30:17,000 Speaker 1: literally a list of what are the foods I'm labeling 544 00:30:17,000 --> 00:30:20,040 Speaker 1: as bad? What are the behaviors I'm taking for my 545 00:30:20,320 --> 00:30:23,880 Speaker 1: health and nutrition that are pretty rule based that would 546 00:30:23,880 --> 00:30:26,440 Speaker 1: feel bad if I were to not do them, and 547 00:30:26,560 --> 00:30:30,400 Speaker 1: just check in to see what am I actually tackling? Here, like, 548 00:30:30,440 --> 00:30:33,400 Speaker 1: what are my targets and goals with pursuing this process, 549 00:30:33,440 --> 00:30:36,680 Speaker 1: so you have clarity for yourself as an individual, right. 550 00:30:36,800 --> 00:30:39,200 Speaker 2: I love that idea of finding your why and making 551 00:30:39,200 --> 00:30:41,320 Speaker 2: sure that this is something that you want to approach 552 00:30:41,320 --> 00:30:45,000 Speaker 2: because you genuinely want to approach it, not just because, 553 00:30:45,240 --> 00:30:47,520 Speaker 2: as we said at the top of this intuitive eating 554 00:30:47,600 --> 00:30:50,520 Speaker 2: and being super buzzy something that a lot of individuals 555 00:30:50,560 --> 00:30:54,200 Speaker 2: are talking about on the socials. So doing a gut check, 556 00:30:54,800 --> 00:30:58,400 Speaker 2: coming back to your foundation and moving forward from there. Michelle, 557 00:30:58,440 --> 00:31:01,080 Speaker 2: I'm so glad that we were able to make this happen. 558 00:31:01,200 --> 00:31:04,960 Speaker 2: I'm so happy to have you on the podcast. Help 559 00:31:05,000 --> 00:31:07,960 Speaker 2: you check off this big bucket list moment for you, 560 00:31:08,520 --> 00:31:11,520 Speaker 2: tell us the hurdlers how they can keep up with you, 561 00:31:11,560 --> 00:31:14,040 Speaker 2: how they can follow along with you for more tips 562 00:31:14,080 --> 00:31:16,360 Speaker 2: and tricks as they go through their journey. 563 00:31:17,040 --> 00:31:19,320 Speaker 1: Of course, well, I am so so thankful to you 564 00:31:19,400 --> 00:31:23,120 Speaker 1: for having me. Anyone can follow along on Instagram. I 565 00:31:23,160 --> 00:31:27,920 Speaker 1: am at Michelle Pillarpitch Nutrition. My website is michellepilopitch dot 566 00:31:27,920 --> 00:31:31,800 Speaker 1: com and I think pretty much everything is linked from there. 567 00:31:32,040 --> 00:31:35,200 Speaker 1: And I told you briefly you get the exclusive that 568 00:31:35,240 --> 00:31:39,200 Speaker 1: there is very likely a podcast from yours truly coming soon, 569 00:31:39,320 --> 00:31:43,440 Speaker 1: so follow on Instagram for those updates and hopefully that's 570 00:31:43,440 --> 00:31:43,960 Speaker 1: in the works. 571 00:31:44,560 --> 00:31:47,400 Speaker 3: Follow on Instagram for the updates. I'm over at Emily. 572 00:31:47,160 --> 00:31:50,640 Speaker 2: A Body and at Hurdle Podcast Another Hurdle Conquered. 573 00:31:50,960 --> 00:31:52,000 Speaker 3: Catch you guys next time.