Latest / Beyond Limits With Olivia Marie / How To Stop Emotional Eating

Transcript

How To Stop Emotional Eating · Beyond Limits With Olivia Marie

• 0:00
  SPEAKER_00: Well, hello everyone, and welcome back to another episode of the podcast.
• 0:05
  SPEAKER_00: I am so excited for this week's episode because it is highly requested, and I know a lot of you are struggling when it comes to emotional eating with everything going on in the state of things depending on where you live.
• 0:17
  SPEAKER_00: I know this has come up for a lot of you in the past year, so I am going to be diving into how to stop emotional eating, what is it, what are the signs, um, and basically everything you need to know.
• 0:29
  SPEAKER_00: But of course, I always give you guys like a little update in the beginning of these episodes.
• 0:34
  SPEAKER_00: So actually, I do have a go pretty pick update.
• 0:37
  SPEAKER_00: I always give puppy updates in the beginning of these episodes, but Akasha has been sleeping sleeping through the night.
• 0:43
  SPEAKER_00: Uh, I want to say like four or five days in a row now.
• 0:46
  SPEAKER_00: I don't know.
• 0:46
  SPEAKER_00: It's magical.
• 0:47
  SPEAKER_00: We've turned a point.
• 0:49
  SPEAKER_00: I'm sleeping again for the first time in months, which is like very exciting.
• 0:52
  SPEAKER_00: So that is my update.
• 0:54
  SPEAKER_00: Oh, I'm also going to the mountains this weekend, which is gonna be so fun.
• 0:59
  SPEAKER_00: The mountains are truly my soul home.
• 1:02
  SPEAKER_00: So for me, this is like much needed getting out of the city, getting back into nature, and being in the mountains.
• 1:08
  SPEAKER_00: I cannot wait.
• 1:09
  SPEAKER_00: So stay tuned to my Instagram to see all of that because it's gonna be so much fun.
• 1:15
  SPEAKER_00: And yeah, like I said, I've been itching to get out of the city and to get back into nature and just to enjoy kind of like more peace and quiet because Toronto definitely is loud, both physically but also energetically, feeling all the energy of everything.
• 1:28
  SPEAKER_00: Oh, speaking of energy, we do have some exciting things coming.
• 1:32
  SPEAKER_00: I know you guys love the black tourmaline bracelets, and we have some exciting things coming for that.
• 1:37
  SPEAKER_00: So stay tuned, and yeah, oh, of course, Wellnourished is now open for regular enrollment.
• 1:43
  SPEAKER_00: So I know I've been getting questions about that.
• 1:45
  SPEAKER_00: So if you want to really honestly heal your gut, say goodbye to PMS, start feeling like delicious in your body, have a good relationship with food so that come summertime, you know, you can go out and joy with your friends, you're not stressing about what to eat, you're feeling good, you're not getting like bloated, so you can't wear like crop tops, you feel uncomfortable in like summer clothing because you're bloated, healing all that stuff, healing the people pleasing, healing the boundaries, feeling safe and delicious, all of that good stuff.
• 2:11
  SPEAKER_00: Yeah, like I said, it's now open for a gradual enrollment.
• 2:13
  SPEAKER_00: So if you missed the early one, do not worry.
• 2:15
  SPEAKER_00: We start June 3rd.
• 2:16
  SPEAKER_00: It's going to be honestly, last round was so transformative.
• 2:20
  SPEAKER_00: Like the deep emotional healing that we do every week in the live calls is insane.
• 2:24
  SPEAKER_00: Like, you guys know.
• 2:25
  SPEAKER_00: I'm just gonna leave the details in the description box.
• 2:27
  SPEAKER_00: You guys know if you need to get in it.
• 2:29
  SPEAKER_00: Um, and if you've been feeling called, now is the time.
• 2:31
  SPEAKER_00: You do not want to wait till fall, because I'm not running this again until the fall.
• 2:34
  SPEAKER_00: You don't want to wait till fall to feel better.
• 2:36
  SPEAKER_00: You've been feeling not great long enough.
• 2:38
  SPEAKER_00: Now is the time.
• 2:39
  SPEAKER_00: So, with that being said, let's go ahead and jump into the episode.
• 2:43
  SPEAKER_00: Welcome to the Live Well Podcast.
• 2:46
  SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
• 2:51
  SPEAKER_00: I'm your host, Liv, a natural health and wellness expert.
• 2:55
  SPEAKER_00: And each week you will walk away with the insights, tools, and tips to truly live your best life.
• 3:02
  SPEAKER_00: If you are looking to live well, you are in the right place.
• 3:05
  SPEAKER_00: A new episode starts now.
• 3:07
  SPEAKER_00: Alright, guys, so in today's episode of the podcast, we are jumping into emotional eating.
• 3:12
  SPEAKER_00: So, first of all, what is emotional eating?
• 3:15
  SPEAKER_00: So it is eating to feed your emotions versus your body.
• 3:19
  SPEAKER_00: So it's sometimes known as stress eating because many emotional eaters eat in response to stress.
• 3:24
  SPEAKER_00: Although stress is not the only trigger, you can also emotionally eat from happiness, so it's not only negative emotions, as well as like sadness and other ones.
• 3:33
  SPEAKER_00: So keep that in mind.
• 3:34
  SPEAKER_00: You can emotionally eat to happiness or sadness.
• 3:37
  SPEAKER_00: So emotional eating is the result of an unhealthy relationship with food.
• 3:41
  SPEAKER_00: Now let me say that one more time because this is important to understand that emotional eating is the result of an unhealthy relationship with food.
• 3:48
  SPEAKER_00: If you guys need help fixing a relationship with food, this is what well nourishes for, right?
• 3:52
  SPEAKER_00: Because instead of seeing food as what it is, which is something that you can assume like to survive, like air and water, you misconstrue it into something else.
• 4:01
  SPEAKER_00: So you become attached to it, you give it emotions, you personify it, and you make it out to be something that it isn't.
• 4:08
  SPEAKER_00: So given time, basically an emotional eater will switch between merely eating in response to emotions to massively overeating in response to emotions because uh he or she, I know most of you guys are women, so let's just say she, because you are unable to get salvation from the original consumption.
• 4:26
  SPEAKER_00: So this often comes with poor body image and low self-esteem, which is why um there's a whole module kind of like dedicated to this body image, self-esteem, and well-nourished, so we can heal that.
• 4:37
  SPEAKER_00: Because emotional eating tends to be uh a response to something missing in our lives.
• 4:42
  SPEAKER_00: You eat because you are bored, sad, lonely, guilty, and your body literally feels like something is missing.
• 4:49
  SPEAKER_00: So it tries to fill that void with food.
• 4:52
  SPEAKER_00: And this can be a complicated cycle to break because it keeps you from addressing what is really bothering you and how you might fix it.
• 4:59
  SPEAKER_00: So you are using food to soothe yourself or cope with emotions, and this is nothing to be ashamed of, but you need to be aware that that's why it's happening, and that's why you keep going to it and it's becoming like this vicious cycle, is because you're using it to fill that void, and until you A learn to deal with like the guilt, shame, stress, um, or void, whether it's a void from a relationship or void from job, whatever it is, you're gonna keep doing it, and that's why it's important to get to the root cause and why we do like the root cause work is so that you can get to that.
• 5:31
  SPEAKER_00: Now, emotional eating is not a sign of weakness, and it does not mean that you lack self-control.
• 5:36
  SPEAKER_00: It is a sign that you need to nurture yourself.
• 5:39
  SPEAKER_00: So self-loathing or punishment is not the solution.
• 5:42
  SPEAKER_00: The real answer is to nourish yourself, mind, body, and soul, so that you come from a place of love and acceptance.
• 5:49
  SPEAKER_00: So it's really a chance to dive deeper and to dig and discover what is really the root of all this, and you can learn how to listen to your body and your emotions, and then you can give yourself a chance to have a healthy relationship with food.
• 6:02
  SPEAKER_00: So this is key.
• 6:03
  SPEAKER_00: You need to get to the root cause, and you also need to really liberate those from the body because until you learn how to like actually process them and move through these emotions, they're gonna keep housed in your body.
• 6:15
  SPEAKER_00: And this can be things that even from childhood, from teenage years, you know, so many women have a unhealthy relationship with food since high school.
• 6:24
  SPEAKER_00: Maybe you were bullied in high school, maybe you know, home wasn't, you know, great growing up, and so you learned to go to food for comfort, you know, when you even when you were like seven, eight, nine, and you've hold held on to that, and so that coping mechanism has been ingrained with you for possibly a decade.
• 6:39
  SPEAKER_00: So yeah, it's gonna take time.
• 6:41
  SPEAKER_00: It's gonna take more than just like putting on a face mask to, you know, work through those emotions.
• 6:46
  SPEAKER_00: It takes deep emotional work.
• 6:48
  SPEAKER_00: And until you do that, the emotional eating is never gonna fully go away.
• 6:51
  SPEAKER_00: But let's dive into some of the like hormones and neurotransmitters in terms of like the biological processes that are involved with emotional eating in a way that you can totally understand so that you know, okay, like yes, the emotions are playing a role, but this is how it gets further contributed and kind of like the cycle gets even worse because of the hormones that are involved.
• 7:12
  SPEAKER_00: So sugar has been shown to turn down stress-related hormones, making you more prone to sugar cravings when you are stressed.
• 7:20
  SPEAKER_00: And these stress hormones also ramp up your cortisol, which then increases your appetite.
• 7:25
  SPEAKER_00: So it basically becomes a vicious cycle, right?
• 7:27
  SPEAKER_00: Because the more stressed you are, the more your cortisol goes up.
• 7:29
  SPEAKER_00: Cortisol goes up, increases your appetite, and it also makes you crave sugar.
• 7:33
  SPEAKER_00: So then you engage in these sugar cravings or even these binge episodes where you basically go to the cupboard and inhale all the cookies or all the chips or all of whatever it is, the ice cream, etc.
• 7:44
  SPEAKER_00: And this triggers a release of dopamine.
• 7:47
  SPEAKER_00: Now, this is very important to understand because this dopamine is the reward hormone that makes you feel good.
• 7:53
  SPEAKER_00: This is why comfort food tastes so good, right?
• 7:55
  SPEAKER_00: Whether it's brownies, cakes, cookies, mac and cheese, french fries, all of that stuff.
• 7:59
  SPEAKER_00: It gives you that dopamine release, that reward hormone, which was first triggered because you were missing something.
• 8:06
  SPEAKER_00: Remember, I talked about the void?
• 8:07
  SPEAKER_00: So you had that void.
• 8:08
  SPEAKER_00: The void made you with the stress hormones want to reach for everything.
• 8:12
  SPEAKER_00: Okay, so now you reached for everything, and now you have this dopamine response, which basically reinforces the behavior.
• 8:18
  SPEAKER_00: So that's the problem with emotional eating, is that when you engage in emotional eating, the act of engaging in it actually reinforces the behavior itself because you get this dopamine response, which makes you feel so good.
• 8:28
  SPEAKER_00: So you want to keep eating and you want to keep going because you know your brain's like, hey, if I go to the cupboard and I eat like a whole package of Chips Ahoy, well then I'm gonna get that dopamine response.
• 8:39
  SPEAKER_00: So stress also affects your food preferences, right?
• 8:42
  SPEAKER_00: So there's numerous studies that have shown this that like both physical and emotional distress can actually increase the intake of high sugar and high carb foods.
• 8:51
  SPEAKER_00: So high cortisol levels in combination with high insulin levels are what makes this responsible.
• 8:57
  SPEAKER_00: And then you have ghrelin, which is your hunger hormone that also has a role.
• 9:01
  SPEAKER_00: So when you eat high sugar and high carb fat high sugar and high carb filled fuels, say that five times fast, um, they have a feedback response or feedback effect that dampens the stress-related response and emotions.
• 9:16
  SPEAKER_00: So that's why these foods are really like quote unquote comfort foods in that they seem to they counteract the stress hormones in your body that contribute.
• 9:25
  SPEAKER_00: And then so what happens is that the cortisol goes up and makes you want these foods, and then this makes you add on like those pounds, and that you know, when people feel like they're getting puffy or they're gaining weight, etc., is because it not only upregulates your ghrelin, but it also upregulates your insulin.
• 9:43
  SPEAKER_00: And insulin, as we know, is a fat storage hormone.
• 9:45
  SPEAKER_00: So stressed people also lose sleep, exercise less, drink more alcohol, all of which can contribute to excess weight.
• 9:52
  SPEAKER_00: But also when we lose sleep, as we know from the cravings episode, that makes you want more sugar and then layer that on top of the emotions, etc.
• 10:00
  SPEAKER_00: So let's break down kind of like emotional eating into its parts.
• 10:05
  SPEAKER_00: So let's say, like, because I eat when I'm bored, or because I eat when I'm sad.
• 10:08
  SPEAKER_00: So, like, let's see what's really going on here.
• 10:11
  SPEAKER_00: So A, the first thing that happens is you experience an emotion, right?
• 10:15
  SPEAKER_00: A feeling.
• 10:16
  SPEAKER_00: This could be sadness, boredom, whatever it is.
• 10:19
  SPEAKER_00: So the body and mind do not want to feel this feeling as is, right?
• 10:23
  SPEAKER_00: Your body and mind do not want to feel the stress, the sadness, the anxiety.
• 10:28
  SPEAKER_00: So they trigger the desire for the habit of eating.
• 10:31
  SPEAKER_00: Not because of hunger, but because the habit will change the emotional state.
• 10:35
  SPEAKER_00: And I'll say that one more time because this is the important thing or the key with emotional eating.
• 10:41
  SPEAKER_00: It triggers the habit, not because of hunger, but because the habit will change the emotional state.
• 10:47
  SPEAKER_00: So the habit of emotional eating will change that feeling of sadness, of anxiety, of loneliness, of whatever it is.
• 10:53
  SPEAKER_00: And so the person then eats the thing to experience the new emotion that the person wants to experience to feel a better feeling.
• 11:01
  SPEAKER_00: So you go, let's, for example, take like a chips ahoy.
• 11:05
  SPEAKER_00: So you go and eat the Chips Ahoy to experience the new emotion, which is happiness, the dopamine response that eating the Chips Ahoy gives you, because you want to experience that new better feeling instead of the sadness, anxiety, loneliness, etc.
• 11:18
  SPEAKER_00: And then what happens is that the brain reward system gives you a shot of that rewarding neurotransmitters, that dopamine.
• 11:24
  SPEAKER_00: And then the dopamine happens, and they're like, oh, this feels good, which reinforces the habit of I eat the Chips Ahoy, I feel good, at least temporarily, you know, that dopamine response.
• 11:34
  SPEAKER_00: Obviously, not the sugar hangover or the gut health or the whatever that comes along with it, but this is all in the moment.
• 11:40
  SPEAKER_00: So, in plain terms, you need to feel happy, good, joyful, and fulfilled, and you need to believe that the good things about yourself and your life are not centered around this, and that your wonderful body and brain will basically do anything it wants or anything it can to help you feel better.
• 11:56
  SPEAKER_00: And if you're trapped in this cycle, it's going to go to food to do that.
• 11:59
  SPEAKER_00: So your body and brain will do anything it needs to do with or without your consent to help you feel good.
• 12:05
  SPEAKER_00: Hence the development of habits and addictions and compulsions in terms of like emotional eating and going to food for comfort.
• 12:11
  SPEAKER_00: Because we are all meant to feel good, positive, and capable, all of these things.
• 12:15
  SPEAKER_00: And if you do not have the healthy mechanisms in place, if you have not released the trauma, if you do not have the tools and the resources, in order to do that in a way that doesn't revolve around food, you're gonna keep in this cycle, right?
• 12:28
  SPEAKER_00: And that's why we focus as in well-nourish is to teach you how to work through all this and how to have the tools in your back pocket so that you don't get stuck, right?
• 12:38
  SPEAKER_00: Because otherwise you're going to be stuck relying on cookies and you know, soda, pop, whatever it is, whatever your thing is, as so that you don't feel that feeling.
• 12:48
  SPEAKER_00: And you are stuck eating more than you are hungry for, and more and more and more until you feel happy.
• 12:55
  SPEAKER_00: And at the more you do this, you're gonna need more and more each time.
• 12:58
  SPEAKER_00: So let's say, you know, right now it's a row of chips of hoy cookies to give you that dopamine feeling.
• 13:04
  SPEAKER_00: You keep doing this and doing this.
• 13:05
  SPEAKER_00: Well, next week you're gonna need two rows of in order to elicit that same dopamine response.
• 13:10
  SPEAKER_00: And this is how the spiral happens with emotional eating, but also how you know the weight gain or the gut health issues and all of that, you know, happens, right?
• 13:18
  SPEAKER_00: So here's the deal do you know what emotions you do not want to feel?
• 13:23
  SPEAKER_00: This is like a key, right?
• 13:24
  SPEAKER_00: What are the emotions that you're trying to mask with emotional easing?
• 13:27
  SPEAKER_00: Is it sadness?
• 13:27
  SPEAKER_00: Is it loneliness?
• 13:28
  SPEAKER_00: Is it anxiety?
• 13:29
  SPEAKER_00: What are you trying to mask?
• 13:31
  SPEAKER_00: And do you know why you don't want to feel them?
• 13:33
  SPEAKER_00: I mean, obviously we don't want to feel sadness, loneliness, emotion, whatever, but do you know why?
• 13:38
  SPEAKER_00: And do you know where you began eating to soothe or comfort yourself?
• 13:43
  SPEAKER_00: So, and are you also, well, a trying to figure this out alone?
• 13:48
  SPEAKER_00: So it's important to know what emotions you want to feel, why you don't want to feel them and where it began.
• 13:53
  SPEAKER_00: But if you're like trying to figure this all alone, you're kind of like sick and tired of the emotional eating and like feeling stuck and you know, feeling like you're failing and you stick on it, but then everything kind of goes to shit.
• 14:04
  SPEAKER_00: Get into well-nourished because I cannot tell you guys enough as much as I wish that I could, you know, heal your emotional eating in a single podcast episode.
• 14:11
  SPEAKER_00: You need to do the deep emotional work because there's so much deep emotions that are tied to it, hence why we do eight weeks of live calls.
• 14:17
  SPEAKER_00: Please, please get in.
• 14:19
  SPEAKER_00: Because I don't want to see you suffering and I don't want to see you in the same loop.
• 14:22
  SPEAKER_00: It honestly breaks my heart, and I want to be able to help you.
• 14:24
  SPEAKER_00: Um, but I need you to want to help yourself.
• 14:26
  SPEAKER_00: So eating should be enjoyable.
• 14:29
  SPEAKER_00: So when the love of food is basically used as a coping mechanism during times of stress, that's when it turns unhealthy.
• 14:34
  SPEAKER_00: So if you are an emotional eater, dealing with the underlying emotions that fuel compulsive eating is essential.
• 14:40
  SPEAKER_00: So I'm gonna go over some of the signs of emotional eating so that you can get clear because it's you may not know all of them.
• 14:46
  SPEAKER_00: So let's say number one, you eat when you're stressed.
• 14:49
  SPEAKER_00: So when you have things to do, exam, work studies, you reach for food subconsciously, especially when you are up late at night and by yourself.
• 14:56
  SPEAKER_00: Though it can also happen during the day in front of others, but chances are it's happening um late at night and by yourself.
• 15:03
  SPEAKER_00: Number two, you eat as a response to your emotions.
• 15:06
  SPEAKER_00: So you eat when you're feeling sad, annoyed, disappointed, angry, lonely, empty, anxious, tired, bored.
• 15:12
  SPEAKER_00: It's basically a reaction to that subconsciously embedded in you that you don't even think about it.
• 15:17
  SPEAKER_00: You just automatically like reach out for food whenever you experience these emotions.
• 15:21
  SPEAKER_00: Number three, you seek solace in food.
• 15:23
  SPEAKER_00: So when you feel down, you seek out comfort food, you you know, you bury yourself in ice cream, cakes, cookies, chocolate, even though you know that they have like zero nutritional value, but you for some reason like you can't quite explain, like they provide you comfort and you feel better when eating them.
• 15:38
  SPEAKER_00: Okay.
• 15:39
  SPEAKER_00: The next one is you have trouble losing weight.
• 15:41
  SPEAKER_00: So even though you want to lose weight and you know, you know, the technicalities behind losing weight, such as like, you know, what you should be eating and not, you have trouble sticking to it because you can't seem to stop yourself from eating, and then you get into this vicious cycle, which is like honestly, I see this a lot.
• 15:56
  SPEAKER_00: I see a lot of women who like they know, yes, let's eat like good quality proteins, some good veggies, healthy fats, but they literally cannot help themselves.
• 16:05
  SPEAKER_00: They come to me, they're like, Liv, I am stuck.
• 16:07
  SPEAKER_00: I get these DMs like every day.
• 16:08
  SPEAKER_00: Like, I'm stuck.
• 16:09
  SPEAKER_00: I keep like falling off the bandwagon, or I keep, you know, I eat so well, and then like I binge at night, or you know, I can't seem to like stick to it.
• 16:17
  SPEAKER_00: This is why, it's because it's emotional eating, and you need to get to the root of that.
• 16:21
  SPEAKER_00: It is not, it's not a willpower thing, right?
• 16:23
  SPEAKER_00: You can have it's not a self-control thing.
• 16:26
  SPEAKER_00: You know, okay, hey, let's eat some like chicken, avocado, some great healthy fats, whatever.
• 16:30
  SPEAKER_00: You know that.
• 16:31
  SPEAKER_00: That's not the issue.
• 16:32
  SPEAKER_00: The issue is that you need to heal the emotions.
• 16:34
  SPEAKER_00: Okay.
• 16:35
  SPEAKER_00: The next sign is that your eating is out of control, slash, you can't stop yourself from eating.
• 16:40
  SPEAKER_00: So you eat when you're not hungry, you continue to eat even though you know you should have stopped and you're full, and your desire to eat seems to have taken a life on of its own.
• 16:49
  SPEAKER_00: Um, that's basically like you basically feel like a bot like you can't help yourself, your bottomless pit, but also you're full and you can't seem to stop yourself.
• 16:58
  SPEAKER_00: The next time is that you eat to feel happy.
• 17:00
  SPEAKER_00: So you're basically emotionally dependent on food and you rely for happiness, and you derive these positive emotions from eating, even though there's nothing more than like neural activity to help you live, just like breathing, drinking water, you know, having bowel movements.
• 17:14
  SPEAKER_00: This is entirely okay, this is actually a good thing I want to say.
• 17:17
  SPEAKER_00: This is entirely different from appreciating food as you eat it and eating for pleasure, which you guys know I am all for.
• 17:23
  SPEAKER_00: I'm all about eating for pleasure.
• 17:24
  SPEAKER_00: I basically like, if you're not eating for pleasure, like you're making your meals wrong.
• 17:28
  SPEAKER_00: Also, get into well-nourished because I teach you how to make, you know, healthy food delicious.
• 17:32
  SPEAKER_00: But eating for pleasure and appreciating food is different from eating for emotional, right?
• 17:38
  SPEAKER_00: Because this is about eating specifically to derive the feelings of happiness, which creates a lopsided relationship.
• 17:43
  SPEAKER_00: When you're eating for pleasure, you're already filled with happiness, and it's more of an experience of gratitude and appreciation.
• 17:49
  SPEAKER_00: So I teach you how to get out of eating for emotional eating happiness and how to actually derive pleasure from food and eat mindfully.
• 17:57
  SPEAKER_00: We did, oh my god, last um, last round we did this whole call at the end, and I had everyone bring like chocolate or like strawberries to the call, and we all like mindfully ate.
• 18:07
  SPEAKER_00: It was like a delicious experience, guys.
• 18:08
  SPEAKER_00: It was it was next level.
• 18:10
  SPEAKER_00: Um, so that's another sign.
• 18:12
  SPEAKER_00: So another one is you are fascinated with eating slash food.
• 18:16
  SPEAKER_00: So you love food, you love to eat.
• 18:17
  SPEAKER_00: When you're not eating, you can't help but think about foods.
• 18:20
  SPEAKER_00: Like you finish one meal and you're like, okay, great, what am I having for lunch?
• 18:22
  SPEAKER_00: What am I having the next meal?
• 18:24
  SPEAKER_00: Like you long for it, you crave it.
• 18:25
  SPEAKER_00: And when you're eating, it's like you're in wonderland, and that you know, it draws this intense level of like comfort for you, and like you're you can't help but think of one thing to the next.
• 18:37
  SPEAKER_00: So, like your basically life revolves around what am I eating next?
• 18:40
  SPEAKER_00: You love food, this, that.
• 18:41
  SPEAKER_00: Also, I will note um another sign of emotional eating is undernourishing your body and not eating enough.
• 18:46
  SPEAKER_00: So if you're eating like 1200 calories, 1300 calories, you're just not eating enough, and then your blood sugar is gonna tank and you are going to feel like hungry and unsatisfied, and you're going to use um yeah, food for comfort in that way.
• 18:59
  SPEAKER_00: So I'm gonna add in also like a sign is that you are undernourishing your body, and if you're eating basically, depending on your hype, but for most women under 1500, like yeah, we're we also have a problem.
• 19:10
  SPEAKER_00: We also need to fix that.
• 19:11
  SPEAKER_00: Okay.
• 19:12
  SPEAKER_00: So the next one, um, you think of eating even though you are full.
• 19:17
  SPEAKER_00: So even if you've had your fill, you continue to think of food, um, you continue to think about the next meal even though you're full.
• 19:23
  SPEAKER_00: You obsess over, you know, X, Y, Z and when you can eat it, um, and you can't wait to the next time you can eat again.
• 19:29
  SPEAKER_00: You think about how satisfied you'll be when you finally get to eat that thing, and you basically you're counting down the time to the the next meal time.
• 19:36
  SPEAKER_00: Okay, so why is emotional eating so bad for you?
• 19:40
  SPEAKER_00: Because some people might argue that, you know, it's perfectly okay to eat in response to an emotion that if you feel like eating even though you just ate, you should eat.
• 19:48
  SPEAKER_00: I hate when I see this, guys.
• 19:50
  SPEAKER_00: It just no, it means you have an unhealthy relationship with food.
• 19:54
  SPEAKER_00: That if you know, if you feel like eating ice cream and chocolate after an argument with your boyfriend, you should just eat.
• 19:59
  SPEAKER_00: No, you should deal with those emotions from that argument with your boyfriend and not go for the ice cream and chocolate because that's it's also a band-aid, right?
• 20:06
  SPEAKER_00: Those emotions are still gonna be there after the dopamine response of that ice cream and chocolate has worn off.
• 20:11
  SPEAKER_00: And that's the problem.
• 20:12
  SPEAKER_00: That if you know, if you're stressed out and you think eating one can feel better, you should just eat.
• 20:17
  SPEAKER_00: And if you have no like idea about the emotions, you're just gonna basically put a band-aid on top of them and have to deal with them later.
• 20:24
  SPEAKER_00: You're just postponing the inevitable.
• 20:26
  SPEAKER_00: So, like as a solution, you definitely need to look into like addressing the emotions because that problem is still gonna be there and slash develop better stress and coping mechanisms instead of reaching to food instead.
• 20:38
  SPEAKER_00: Because, like I said, the dopamine response is going to wear off, and then you're either gonna go for more food again, or you're just gonna be stuck having to deal with those emotions after the fact.
• 20:46
  SPEAKER_00: So it actually causes more detriment than you can imagine by doing that because it further perpetuates you in that cycle.
• 20:53
  SPEAKER_00: So, you know, like say you feel upset all of a sudden and you're not sure how or why, but you know, like cake will make you feel better, and you reach for, you know, that slice of cake in the fridge, and you know, as you eat it, you feel happy, you know, you savor the taste of it, etc.
• 21:07
  SPEAKER_00: And you think about how wonderful it is to be eating this cake and how lucky you are to consume this cake, but after you are done, like you will feel those emotions when that's done.
• 21:17
  SPEAKER_00: So that's like what I really want to drive home in terms of like the hidden implication of emotional eating.
• 21:22
  SPEAKER_00: When people say, Oh, you want the cake, just eat the cake.
• 21:26
  SPEAKER_00: No, that's because you're avoiding dealing with your shit.
• 21:28
  SPEAKER_00: And you should basically, I'm gonna be blunt.
• 21:30
  SPEAKER_00: You guys don't blunt, you just need to deal with your emotions and deal with your crap.
• 21:33
  SPEAKER_00: So um, I did have some questions from Instagram but about emotional eating that I did want to touch on because there were some really, really good ones.
• 21:42
  SPEAKER_00: So, first of all, was a question between the difference between emotional eating and hormonal fluctuation eating.
• 21:48
  SPEAKER_00: Now, the connection between um emotional eating and hormones exists.
• 21:51
  SPEAKER_00: So, when you know that certain emotions can make you want to turn to a food for comfort, this will also fluctuate with your menstrual system.
• 22:00
  SPEAKER_00: However, if you are craving a specific food, that's a sign of hormonal imbalance and it's probably layered.
• 22:07
  SPEAKER_00: Like in terms of like emotional eating, it's basically like hormonal fluctuations, if your hormonals are in balance, will make emotional eating worse.
• 22:14
  SPEAKER_00: So during the second half of your cycle, which is like week three and four, which spans basically the day after ovulation to the day before your next period, keep in mind day one is the first day you bleed.
• 22:24
  SPEAKER_00: So that starts day one, starts week one, three, and four are after ovulation, um, you're a lot more likely to turn to emotional eating than you are in the first half of your cycle, which is week one and two, which spans from the first day of your period through ovulation.
• 22:36
  SPEAKER_00: So why your hormones impact emotional eating?
• 22:40
  SPEAKER_00: So there's adjust estrogen and progesterone, which contribute in two different ways.
• 22:45
  SPEAKER_00: So during that first half of the cycle, why you are less likely to use food for comfort when you do, it's gonna be because it's going to be because of, there we go, rising estrogen that's making you more sensitive to environmental cues.
• 22:58
  SPEAKER_00: So these are influencers outside of your body, for instance, if you are, you know, with a group of friends who are all eating or you're watching a movie or doing another activity that makes you think more about food.
• 23:07
  SPEAKER_00: And then during the second half of your cycle, when it's you know, it's gonna be a time when you're more prone to emotional eating because your progesterone changes in reaction to like your brain, which has a greater tendency to alleviate emotional distress, which means you're gonna get a stronger eat, stronger urge to eat from within.
• 23:25
  SPEAKER_00: So it's all about the role of estrogen progesterone, which you're gonna want to balance because you should not be having cravings anytime.
• 23:31
  SPEAKER_00: But if you're experiencing like cravings, emotional eating during your cycle, like we need to balance those hormones.
• 23:37
  SPEAKER_00: And also, we can do this in your one-on-one session if you join Wellnourished.
• 23:41
  SPEAKER_00: Um, this is often what I do in Wellnourished, is like the one-on-one session, which we balance your hormones, and then we do like the emotional work and all the other stuff in the group live calls.
• 23:49
  SPEAKER_00: So you can get that one-on-one um personal hormone response um prescription from me in the one-on-one session.
• 23:55
  SPEAKER_00: So that's the answer to that.
• 23:57
  SPEAKER_00: So obviously, you know, not only can like emotional eating lead to like weight gain and high insulin resistance, PCOS.
• 24:06
  SPEAKER_00: Oh, I should also add that is that there is also the not only hidden implication of emotional eating in terms of like not dealing with your emotions, but emotional eating can lead to weight gain, weight gain can make PCOS, whereas hormone balance, whereas insulin resistance, diabetes, obesity, all of that, which are obviously all health concerns.
• 24:25
  SPEAKER_00: But it can also lead to eating disorders, such as like binge eating disorders or bulimia.
• 24:30
  SPEAKER_00: So if emotional eating is interfering with your life, please, please, you know, whether you join well nourish or you seek out someone else, um, please handle it because it's it's no joke and it's really not only gonna have an effect on your emotions, but your whole physical body.
• 24:43
  SPEAKER_00: So during the first half of your cycle, really pay closer attention to cues outside of yourself that might be increasing your desire to eat when you're not hungry.
• 24:50
  SPEAKER_00: And then during the second half of your cycle, pay closer attention to the cues within your body that tell you when you're hungry and when you've eaten enough to feel full.
• 24:58
  SPEAKER_00: I also want to add in terms of like serotonin carb cravings as well as your you know fluctuations in estrogen and progesterone, because your fluctuations in estrogen and progesterone can also affect your neurotransmitters like serotonin.
• 25:10
  SPEAKER_00: So serotonin plays a big role in mood swings, in food cravings.
• 25:15
  SPEAKER_00: And if you are lusting after carbs, you're basically your body is attempting to self-medicate when serotonin levels dip during your luteal phase.
• 25:22
  SPEAKER_00: Okay?
• 25:23
  SPEAKER_00: So lusting after carbs is your body's attempt to self-medicate when serotonin levels dip during the luteal phase.
• 25:30
  SPEAKER_00: So leo serotonin has been linked to like also PMS.
• 25:33
  SPEAKER_00: So if you have PMS, then cramping, crankiness, depression, headaches, all of that, your serotonin is probably low.
• 25:40
  SPEAKER_00: Probably you're lusting after carbs.
• 25:42
  SPEAKER_00: This means we need to fix your estrogen, progesterone, and serotonin levels.
• 25:45
  SPEAKER_00: Um, because temporarily that carb consumption boosts serotonin, which can boost your well-being.
• 25:51
  SPEAKER_00: And so your body wants that like morning like muffin, but long term, it just makes the cycle worse because it's gonna make you crash, then you're gonna need more carbs and more emotional eating.
• 26:01
  SPEAKER_00: So it just contributes to the to the cycle.
• 26:04
  SPEAKER_00: Um, the next question was how do you know if you emotionally eat?
• 26:07
  SPEAKER_00: I feel like I covered that.
• 26:08
  SPEAKER_00: Controlling a craving after a stressful 12-hour nursing shift.
• 26:12
  SPEAKER_00: A, making sure you're eating enough during the day.
• 26:14
  SPEAKER_00: So if you're um undernourishing your body and you only eat like, you know, 1200, 1300 calories or you didn't drink enough water, that's gonna make it worse.
• 26:21
  SPEAKER_00: So A, you need to make sure that you're eating enough and you're eating enough foods.
• 26:25
  SPEAKER_00: You're not eating high carb and high sugar, that's gonna make you have cravings.
• 26:28
  SPEAKER_00: Because if you, whether it's like a long working shift or whatever kind of work that you do that's stressful and long, um, you're gonna want to make sure you're fueling properly.
• 26:36
  SPEAKER_00: So I teach this in well nourished.
• 26:38
  SPEAKER_00: I would say A, make sure you're eating enough and you're eating the right things.
• 26:41
  SPEAKER_00: And then B, you need to have healthier coping mechanisms.
• 26:44
  SPEAKER_00: You need to develop things that nourish you and stress relieve you that are not food.
• 26:50
  SPEAKER_00: Okay, how to control emotional eating.
• 26:52
  SPEAKER_00: Um, I think we covered that.
• 26:53
  SPEAKER_00: And it's emotional or hunger.
• 26:55
  SPEAKER_00: So, hunger, this is a good question that I'll briefly um explain.
• 26:59
  SPEAKER_00: And I feel like I did, but I'll just touch on it one more time.
• 27:02
  SPEAKER_00: Is it emotional or hunger?
• 27:04
  SPEAKER_00: Hunger doesn't make you want to inhale a whole package of chips ahoy.
• 27:08
  SPEAKER_00: If you are hungry, A, you will get physical hunger symptoms.
• 27:10
  SPEAKER_00: You will feel like hungry in your stomach, you will feel maybe a bit like headache or lethargic, um, and you'll know you'll need to eat.
• 27:19
  SPEAKER_00: And if it's emotions, it's tied to like cakes, cookies, that hunger, you never want that.
• 27:24
  SPEAKER_00: Hunger, it's like, okay, like I can have avocado and some eggs because I'm hungry.
• 27:29
  SPEAKER_00: If I want like a whole bag of chips, that's going to be emotional, if that makes sense.
• 27:35
  SPEAKER_00: Also, in terms of stress, um, in terms of like the cortisol response, whether it's like the stressful nursing event or just emotional stuff in general, the cortisol is going to make you it is there like in previous centuries to help you bulk up.
• 27:51
  SPEAKER_00: So I will also add that like keep in mind your cortisol, you know, this enabled people to bulk up in food that would sustain them during times where food is scarce.
• 27:59
  SPEAKER_00: So, like in Paleolithic times where we couldn't just go to the grocery store.
• 28:02
  SPEAKER_00: Um, we our bodies are not like made to have access to food all the time.
• 28:07
  SPEAKER_00: And that I would go back and listen to also to the intermittent fasting episode because I touched on this.
• 28:12
  SPEAKER_00: You're evolutionary, we're not like meant to have access to food all the time.
• 28:16
  SPEAKER_00: So it's also going to like um perpetuate emotional eating, is the fact that you know, this was previously an adaptive mechanism to make us gain weight, to sustain us for when we didn't have access to food for weeks, but now that we have access to food for weeks, you know, we're not engaging the same thing.
• 28:30
  SPEAKER_00: And I do want to touch on a another cause of emotional eating is that childhood habits, right?
• 28:34
  SPEAKER_00: And I briefly mentioned this in the start of the episode, but many of us have, you know, had comforting childhood memories that revolved around food.
• 28:41
  SPEAKER_00: Whether your parents used it as a reward, you know, rewarding you with sweets or fixing like your boo-boos with an ice cream cone or you know, taking you to McDonald's when you did this to celebrate your success, you're probably going to have emotionally based attachments to food while growing up.
• 28:55
  SPEAKER_00: So when in times of stress, few things can be as powerful as that, you know, food or that comfort thing because people don't develop the effective coping strategies.
• 29:04
  SPEAKER_00: And in order to celebrate or feel better and to deal with this, you've grown up relying on that.
• 29:09
  SPEAKER_00: So it's really about breaking that pattern and developing healthier coping mechanisms.
• 29:13
  SPEAKER_00: And also stuffing emotions, like another emotional reason that people, you know, eat is to quiet uncomfortable emotions.
• 29:18
  SPEAKER_00: So people who are uncomfortable with you know, confrontation or maybe something's happening with you and your partner or at work, food can take the focus off of anger, resentment, fear, anxiety, sadness, loneliness, um, and everything else, and it's used for that purpose.
• 29:32
  SPEAKER_00: So you really need to get to the root cause of that and help yourself basically develop healthier coping mechanisms.
• 29:41
  SPEAKER_00: So that is how to stop emotional eating, the signs, um, the science as well of why it's so bad.
• 29:48
  SPEAKER_00: And I really hope this gave you insight in terms of like you can start identifying, okay, I have an unhealthy relationship with food.
• 29:55
  SPEAKER_00: I want to fix my relationship with food, I want to break the cycle.
• 29:58
  SPEAKER_00: Um, and if this sounds like you honestly definitely get into well nourished because we've helped, well, now, hundreds of women um kind of solve this so that you can just get back to like food doesn't have to rule your life.
• 30:09
  SPEAKER_00: That's one thing I want you to understand is that your food does not have to rule your life.
• 30:12
  SPEAKER_00: You do not have to feel out of control around food, out of control, you know, around, you know, cakes and cookies.
• 30:18
  SPEAKER_00: Like part of the thing is I want you to learn in Wellnourish is that, like, okay, let's say you go to a birthday party and there's like cakes and cookies, you're not, you don't feel absolutely out of control.
• 30:27
  SPEAKER_00: You don't feel the need to inhale everything, or you go on a binge bender and then your gut health is messed up and your brain is foggy and your sleep is off and your skin's breaking out because you indulge and you're stressed out and you don't know what else to do, so you have to turn to food.
• 30:40
  SPEAKER_00: Like, I want to help you have the tools necessary so that it doesn't have to control your life, so that you can feel good in your body, but still enjoy the food.
• 30:48
  SPEAKER_00: Like, guys, I go out and I enjoy truffle fries.
• 30:50
  SPEAKER_00: Truffle fries are like my jam, but there's also a way to enjoy them in a way that's not emotional eating.
• 30:55
  SPEAKER_00: You can enjoy food for pleasure.
• 30:57
  SPEAKER_00: You guys see me enjoy food for pleasure all the time.
• 30:59
  SPEAKER_00: Like, I get great pleasure out of like my brownies or my bowls or my this or my that, but it's the way you do it, and it's a way of like not using that as a way to comfort yourself and to have enough comfort and have enough resources in your pocket and other aspects of your life that food does not become this this big thing.
• 31:17
  SPEAKER_00: Like, food doesn't rule your life.
• 31:19
  SPEAKER_00: You get to eat intuitively, and like I said, if someone tells you that, like, oh, I want cake because I'm sad, and that's eating intuitively and just eat the cake, no, no, they have an unhealthy relationship with food and they're not dealing with their emotions.
• 31:30
  SPEAKER_00: Please deal with your emotions.
• 31:32
  SPEAKER_00: Um, and that's basically what we do in Well Nurse.
• 31:34
  SPEAKER_00: So, with that being said, I hope this gave you insight.
• 31:36
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• 31:46
  SPEAKER_00: But if you do that, um, you will be entered to win either an initial consult or an energy healing from me.
• 31:52
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• 31:53
  SPEAKER_00: Um, we choose a couple winners each month, and then you'll be able to you'll be entered to get one of those from me.
• 31:58
  SPEAKER_00: So, yeah, you'll be able to choose whether you want me to do a health consult with you or whether you want an energy healing, just kind of as an energy exchange.
• 32:05
  SPEAKER_00: It's just a way to for me to show gratitude to you guys, to you know, keep leaving the reviews because it helps this podcast get discovered.
• 32:11
  SPEAKER_00: It helps more people, it helps me to help more people, and I really want to reach as many people as I can and to help them with all of their health concerns.
• 32:18
  SPEAKER_00: So, with that being said, I hope you guys enjoyed the episode, and I will see you in the next one.