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#HURDLEMOMENT: How to Navigate Emotional Eating With A Clinical Health Psychologist · Hurdle with Emily Abbate

• 0:00
  Speaker 1: There are so many ways to change your relationship with
• 0:03
  Speaker 1: food to manage stress, and this is why knowing what
• 0:07
  Speaker 1: matters to really understanding what your goals are for yourself,
• 0:12
  Speaker 1: leaning into your values where you want to land is
• 0:15
  Speaker 1: what's going to help you figure out the path to
• 0:18
  Speaker 1: get there.
• 0:33
  Speaker 2: Hey, everyone, Emily and Badi here you are listening to
• 0:36
  Speaker 2: another installment of Hurdle Moment from Hurdle.
• 0:39
  Speaker 3: A wellness focused podcast.
• 0:41
  Speaker 2: Reconnect with everyone from your favorite athletes to top experts
• 0:44
  Speaker 2: and industry CEOs about their highest highs, toughest moments, and
• 0:48
  Speaker 2: everything in between. We all go through hurdles in life,
• 0:52
  Speaker 2: and my goal through these discussions is to empower you
• 0:55
  Speaker 2: to better navigate yours and move with intention so that
• 0:58
  Speaker 2: you can stride towards your own big potential and of
• 1:01
  Speaker 2: course have some fun along the way. For today's episode,
• 1:07
  Speaker 2: I am chatting with doctor Alison Grupski. She is a
• 1:11
  Speaker 2: clinical health psychologist as well as the senior Director of
• 1:15
  Speaker 2: Behavior Change at w W. I have really been looking
• 1:19
  Speaker 2: forward to this conversation. I feel the need to say
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  Speaker 2: upfront that I have definitely navigated my fair share of
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  Speaker 2: hardship when it comes to emotional eating. As someone who
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  Speaker 2: has a history of dramatic weight loss and also a
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  Speaker 2: history of depression. Food has been a trigger for me
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  Speaker 2: for some time, and it's a relationship, just like all
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  Speaker 2: of my relationships in my life, that is a forever
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  Speaker 2: work in progress. So I appreciate Alison not only forgiving
• 1:46
  Speaker 2: us her insight today on all things emotional eating, what
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  Speaker 2: it is, what causes someone to do it, what's the
• 1:52
  Speaker 2: difference between emotional hunger and physical hunger, How to stop
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  Speaker 2: emotional eating. She gives so much wisdom on that, But
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  Speaker 2: she also does talk to me about some of the
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  Speaker 2: hurdles that I have navigated in my quest to combat
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  Speaker 2: emotional eating.
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  Speaker 3: And for that I'm really really grateful.
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  Speaker 2: I hope that my transparency and me being upfront about
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  Speaker 2: some of the struggles that I have gone through that
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  Speaker 2: vulnerability is helpful to you, because that is why I
• 2:19
  Speaker 2: do it on this what feels like never ending quest
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  Speaker 2: to help whoever may be listening to this, or whoever
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  Speaker 2: I come across, live a healthier, happier, more motivated life.
• 2:29
  Speaker 2: I would also be remiss if I didn't say it
• 2:31
  Speaker 2: feels so so good to be.
• 2:32
  Speaker 3: Back in New York. It is beautiful.
• 2:34
  Speaker 2: Whether I don't know what is going on with La
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  Speaker 2: right now, but we had so much right out there,
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  Speaker 2: so it's nice to come home and have some sixty
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  Speaker 2: degrees and son, I'll take.
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  Speaker 3: All that I can get.
• 2:44
  Speaker 2: If you're not yet doing so, make sure you are
• 2:46
  Speaker 2: subscribed to the weekly Hurdle newsletter. The link to do
• 2:49
  Speaker 2: that is in the show notes. Also, make sure you
• 2:52
  Speaker 2: are following along with Hurdle over on social media. That's
• 2:56
  Speaker 2: over at Hurdle Podcasts, and I myself am over at
• 2:59
  Speaker 2: Emily a Body. And with that, let's get to it.
• 3:03
  Speaker 2: Let's get to hurdling. Today, I am sitting down with
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  Speaker 2: doctor Allison Grutsky. She is the senior director of Behavior
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  Speaker 2: Change at WW.
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  Speaker 3: She's also a clinical health psychologist. How are you doing today?
• 3:25
  Speaker 4: I'm good. It's so nice to be here. Thanks for
• 3:27
  Speaker 4: having me.
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  Speaker 3: I'm so happy to have you.
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  Speaker 2: We crossed paths not long ago at a dinner here
• 3:33
  Speaker 2: in the city, and within like I don't know, ten
• 3:36
  Speaker 2: to twelve seconds, I was like, this woman's got to
• 3:38
  Speaker 2: come on the show.
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  Speaker 4: Love it. It was so fun to meet you. I loved it.
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  Speaker 4: Great dinner.
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  Speaker 2: Yeah, So today we are here to talk all about
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  Speaker 2: emotional eating. But before we do that. I want to
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  Speaker 2: hear a little bit about you and your journey. Obviously
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  Speaker 2: you don't get a title like Senior Director of Behavior
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  Speaker 2: Change at ww overnight. You've been doing this work for
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  Speaker 2: a while, So tell us a little bit about how
• 4:02
  Speaker 2: you came into this position as a clinical health psychologist.
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  Speaker 4: Yeah.
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  Speaker 1: Great, So I've been with Weight Watchers about five years.
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  Speaker 1: But as you said, I am first and foremost a
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  Speaker 1: clinical health psychologist. I've always specialized in my clinical work
• 4:20
  Speaker 1: and to a smaller extent, research work and teaching in
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  Speaker 1: helping people change the way that they eat, the way
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  Speaker 1: that they move, really any sort of health behaviors to
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  Speaker 1: feel better, to get healthier. And so I spent many,
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  Speaker 1: many years working full time as a clinical psychologist in
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  Speaker 1: weight management centers and outpatients psychology clinics and hospitals all
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  Speaker 1: over the place, really working with people that we're trying
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  Speaker 1: to make those kinds of health changes. And knew pretty
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  Speaker 1: quickly in my career that what I really wanted to
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  Speaker 1: do was bring that knowledge of behavior change to bigger audiences,
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  Speaker 1: to develop programs to sort of shout from the rooftops. Hey,
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  Speaker 1: you know, behavior change is something that we all struggle
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  Speaker 1: with and so let's bring the conversation outside of a
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  Speaker 1: psychology office. Let's still have them there, but let's also
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  Speaker 1: bring it outside of there and bring these principles to
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  Speaker 1: really a much bigger scale, a much bigger audience. So
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  Speaker 1: working at Weight Watchers has been a dream for me
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  Speaker 1: because I get to really marry the you know, the
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  Speaker 1: passion that I have for that world sort of with
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  Speaker 1: this really big playing field to reach so many people,
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  Speaker 1: which has been a tremendous amount of fun.
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  Speaker 2: Yeah, and you know these key words here, this key
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  Speaker 2: phrase behavior change can be so frustrating, so difficult for
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  Speaker 2: so many Why is that?
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  Speaker 1: Because we are rational human beings who know exactly what
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  Speaker 1: it is that we want to do. We've taken all
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  Speaker 1: the classes, we've read all the books, and we have
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  Speaker 1: a clear sense of what it is that we're going
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  Speaker 1: to do. And then over and over it doesn't happen,
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  Speaker 1: or it happens in fits and starts, or it happens
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  Speaker 1: in a way that lasts for a little bit of
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  Speaker 1: time and then drops off. And this really kind of
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  Speaker 1: it gets under our Skinna drizes Nut's understandably, you know,
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  Speaker 1: if we know what to do, why isn't it that
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  Speaker 1: we are making changes, and so what we end up
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  Speaker 1: doing is being really hard on ourselves, blaming ourselves. You know,
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  Speaker 1: I just must not be motivated. I don't want it enough,
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  Speaker 1: like all that kind of storytelling, like I just need
• 6:28
  Speaker 1: to buckle down more.
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  Speaker 4: And those really.
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  Speaker 1: Aren't the pathways to getting to where we want to be.
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  Speaker 1: There are so many factors that get in the way
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  Speaker 1: of us making behavior changes, and the more we understand
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  Speaker 1: those factors, the more able.
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  Speaker 4: We're going to be.
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  Speaker 1: Is stop like getting distracted by just blaming ourselves and
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  Speaker 1: actually figure out ways to make changes. So it's just
• 6:52
  Speaker 1: a little bit of a different way of looking at
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  Speaker 1: you know what the struggles are that we're having that
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  Speaker 1: are a little less focused on all the things wrong
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  Speaker 1: with us and instead focus on the actual barriers that
• 7:01
  Speaker 1: get in the way.
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  Speaker 2: Yeah, you know, Alison, I had an expert on the
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  Speaker 2: show not all that long ago, and she was talking
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  Speaker 2: about this idea that we get to this place where
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  Speaker 2: it's like, am I unhappy enough?
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  Speaker 3: Am I miserable enough?
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  Speaker 4: Right?
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  Speaker 2: I feel as though there have been times even now,
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  Speaker 2: if I'm being candidly honest, where I go through phases
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  Speaker 2: of being very frustrating with what I'm putting on into
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  Speaker 2: my body. Hence the topic of emotional eating that we
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  Speaker 2: are here to talk about. We'll get there, and I'm like,
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  Speaker 2: but are you not miserable enough that you're not making
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  Speaker 2: a change right right?
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  Speaker 1: You know, it has never worked that sort of shaming
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  Speaker 1: ourselves or sitting in misery for long enough actually creates change.
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  Speaker 1: I mean even when we when we think about models
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  Speaker 1: for that, like, oh, you know, this is so common
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  Speaker 1: in our language. You have to hit rock bottom right
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  Speaker 1: in order to make a change. You have to you know,
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  Speaker 1: if this really mattered to you, then you would make
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  Speaker 1: it change. And that really, first of all, it makes
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  Speaker 1: behavior change feel really terrible and complicated and intense and
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  Speaker 1: sort of awful, and therefore makes it sort of feel unattainable.
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  Speaker 1: And then it also just again puts this like sort
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  Speaker 1: of blame on me. Well, maybe if there just wasn't
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  Speaker 1: something so wrong with me, I would be able to
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  Speaker 1: do it. And that's just not the way that behavior
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  Speaker 1: change works. We like to feel successful, we like to
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  Speaker 1: feel strong, we like to lean into things that we're
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  Speaker 1: good at. And the longer that we sit in and
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  Speaker 1: you know, our heart on ourselves the longer that we're
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  Speaker 1: going to stay right where we are here.
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  Speaker 2: We are today to talk about emotional eating, which can
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  Speaker 2: definitely be one of the factors for someone who is
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  Speaker 2: experiencing feeling stuck with different behavior changes. Right, So let's
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  Speaker 2: start first and foremost by defining what emotional eating is.
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  Speaker 1: Yes, so at its core and I'm going to give
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  Speaker 1: a bunch of caveats here right after I say it,
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  Speaker 1: but at its or emotional eating is eating in response
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  Speaker 1: to emotions, which is obviously a very simple definition there.
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  Speaker 1: So when we think about emotional eating, we often envision
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  Speaker 1: something like, you know, I'm stressed, or I just had
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  Speaker 1: a breakup, or I just had a hard day at work,
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  Speaker 1: and now I'm going to go eat something that's going
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  Speaker 1: to help me to feel better. And at a high level,
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  Speaker 1: that generally is I think what emotional eating can look
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  Speaker 1: like and often does look like. But there's a lot
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  Speaker 1: of other types of eating habits that many of us
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  Speaker 1: have that perhaps we lump into this category of emotional eating,
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  Speaker 1: or maybe that we just we don't know why it
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  Speaker 1: is that we're eating, so maybe we think, oh, maybe
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  Speaker 1: it's just my emotions that don't necessarily look like what
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  Speaker 1: I just described, So that could be like, you know,
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  Speaker 1: all right, I'm not necessarily feeling stressed, but it's ten
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  Speaker 1: o'clock at night and I'm watching TV and I just finish,
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  Speaker 1: you know, a second pint of ice cream or a
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  Speaker 1: first pint of ice cream, and then you might ask yourself, well,
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  Speaker 1: I wasn't hungry, and I wasn't really paying that much attention,
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  Speaker 1: but I also don't necessarily feel stressed. So, you know,
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  Speaker 1: was that emotional eating. It's a good question. It was
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  Speaker 1: certainly eating not due to hunger, but was there sort
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  Speaker 1: of an awareness of being stressed or upset in that moment?
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  Speaker 4: You know? Unclear?
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  Speaker 1: So we sort of had this really traditional like I'm
• 10:25
  Speaker 1: stressed or I'm upset and I'm sad I and I
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  Speaker 1: turn to food and I.
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  Speaker 4: Feel a little bit better or I feel distracted.
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  Speaker 1: But then there's these other types of this non hunger
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  Speaker 1: habitual eating, which is what I typically call it, which
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  Speaker 1: isn't necessarily linked to a emotion that you're really aware of,
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  Speaker 1: perhaps in the moment, but maybe was in the past,
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  Speaker 1: or you know, maybe developed through an emotional connection that
• 10:46
  Speaker 1: has really just kind of turned into a habit.
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  Speaker 2: And what you said there that word distraction really resonates
• 10:52
  Speaker 2: with me because I think about when I'm working on
• 10:55
  Speaker 2: a big project, when I was recently studying for my
• 10:59
  Speaker 2: certified professional certification, and before i'd ever sit down to
• 11:03
  Speaker 2: dive into a bulk of work, or maybe even after
• 11:05
  Speaker 2: I'd sit down, I'd say to myself, you know what,
• 11:08
  Speaker 2: I'm just gonna walk into the kitchen really quick.
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  Speaker 4: Yeah, yeah, yeah.
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  Speaker 2: And I feel as though that has been for me
• 11:15
  Speaker 2: something that I've done for as long as I can remember.
• 11:18
  Speaker 1: Yeah, yep, So tell me what I mean as you
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  Speaker 1: just as you were saying it, it sounds like you've
• 11:24
  Speaker 1: thought about that quite a lot. And there's you're making
• 11:26
  Speaker 1: a connection between I'm about to start this big thing
• 11:29
  Speaker 1: of work and I've noticed this vader and I always
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  Speaker 1: sort of.
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  Speaker 4: Go into the kitchen. How does that function for you?
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  Speaker 1: Like, what does that feel like when you go to
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  Speaker 1: grab something to eat?
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  Speaker 2: I feel like I'm just putting off the thing that
• 11:41
  Speaker 2: I'm going to do. And I know that we're talking
• 11:45
  Speaker 2: about feeling here, So for feeling words, I would say
• 11:50
  Speaker 2: that it feels temporarily satisfying knowing that I can do
• 11:55
  Speaker 2: this small thing quote unquote successfully. We're talking about creatures
• 11:58
  Speaker 2: of wanting to feel success. Right, I can do this
• 12:01
  Speaker 2: thing quote unquote successfully, But then in fifteen minutes or so,
• 12:05
  Speaker 2: when I'm reflecting about the thing that I did quote
• 12:07
  Speaker 2: unquote successfully, I'm like, why did you do that?
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  Speaker 3: That wasn't something that you actually wanted to do?
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  Speaker 1: Right, Right, So the function of the behavior, maybe in
• 12:17
  Speaker 1: the moment, actually did work in some way, shape or form.
• 12:21
  Speaker 1: You know, I would actually argue that it did, meaning
• 12:24
  Speaker 1: that going to get something to eat it did something.
• 12:26
  Speaker 1: Whether it was distracting you from the fact that this
• 12:29
  Speaker 1: project was going to be something that you're going to
• 12:31
  Speaker 1: you know, have to dive into and sort of be
• 12:32
  Speaker 1: really focused on in the next number of over the
• 12:35
  Speaker 1: next number of hours, you know, maybe there's some anxiety
• 12:38
  Speaker 1: around that. Maybe it was just like, this is actually
• 12:41
  Speaker 1: something that I've just always done, so I have this
• 12:43
  Speaker 1: pull to do it, and it would feel weird not
• 12:45
  Speaker 1: to do it. So that's almost like maintaining some sense
• 12:49
  Speaker 1: of just feeling normal because this is what.
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  Speaker 4: I always do.
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  Speaker 1: But in some way, shape or form that worked for
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  Speaker 1: you in the moment. It functioned for you in a
• 12:58
  Speaker 1: good way in the moment, but minutes later it did
• 13:01
  Speaker 1: not and it sounds like that question that you then
• 13:05
  Speaker 1: have why did I do this? That's actually where I
• 13:08
  Speaker 1: immediately start to hear that like being hard on yourself,
• 13:11
  Speaker 1: you know, and not just you, I mean and all
• 13:13
  Speaker 1: of us, all of us, like why did I do that?
• 13:15
  Speaker 1: What's wrong with me? It doesn't work, it's not helpful.
• 13:19
  Speaker 1: And that's where that spin can can come in.
• 13:22
  Speaker 3: Yeah, yeah, so what do you say after the spin?
• 13:26
  Speaker 4: So after this?
• 13:27
  Speaker 1: So this is where I think it can be really
• 13:29
  Speaker 1: really helpful to do some kind of do some learning
• 13:34
  Speaker 1: about how emotional eating or habitual eating works, which is
• 13:38
  Speaker 1: what we're doing right now, right, we're talking about it,
• 13:40
  Speaker 1: So how does this kind of eating actually work? And
• 13:44
  Speaker 1: start to understand and specifically how does it work in
• 13:47
  Speaker 1: your life, and then start to understand it in a
• 13:50
  Speaker 1: way where you walk away saying something like, all right,
• 13:53
  Speaker 1: you know what, it actually makes sense that I did that.
• 13:56
  Speaker 1: Of course I went into the kitchen and ate right
• 13:58
  Speaker 1: before I was going to sit down and do this
• 14:00
  Speaker 1: massive amount of work, because you know, I was stressed
• 14:04
  Speaker 1: about it, or I've always done it, or it's just
• 14:07
  Speaker 1: giving me a sense of distraction and relief for a minute,
• 14:10
  Speaker 1: knowing that it's not that there's something wrong with me.
• 14:14
  Speaker 1: I shouldn't beat myself up about it. I shouldn't be
• 14:16
  Speaker 1: hard on myself about it. I need now moving forward
• 14:19
  Speaker 1: to figure out another way to sort of manage whatever
• 14:22
  Speaker 1: that emotion is when this situation comes back up again.
• 14:25
  Speaker 1: So it's moving away from that like spinning around why
• 14:29
  Speaker 1: did I do it? What's wrong with me? And moving
• 14:32
  Speaker 1: toward Okay, here's why I did it. It makes sense
• 14:35
  Speaker 1: that I did it. I could have predicted it. Now
• 14:39
  Speaker 1: next time around, what am I going to you know,
• 14:41
  Speaker 1: what am I going to do differently?
• 14:42
  Speaker 4: Or how do I want to handle it differently?
• 14:44
  Speaker 1: Because the more we sit and spin with it, the
• 14:46
  Speaker 1: more likely we're just going to get frustrated, and honestly,
• 14:49
  Speaker 1: the more likely we're going to continue to eat or
• 14:51
  Speaker 1: you know, it's just going to kind of spiral.
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  Speaker 3: Right right.
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  Speaker 2: I recall trying to work on this a few months
• 14:58
  Speaker 2: ago with the help of my life life coach, and
• 15:00
  Speaker 2: one of the things that I did I so profoundly
• 15:03
  Speaker 2: remember that I was having a really difficult afternoon and
• 15:06
  Speaker 2: I instead of going to my favorite place, which was
• 15:11
  Speaker 2: two blocks away, to grab a canoli, I spun it
• 15:14
  Speaker 2: into me walking into a little jewelry store that was
• 15:19
  Speaker 2: right there, and I bought myself a ring to reflect
• 15:22
  Speaker 2: on the fact that I had control over my emotions.
• 15:25
  Speaker 2: That when I look down at the ring now, I
• 15:27
  Speaker 2: think about the fact that I have control over my emotions.
• 15:29
  Speaker 1: Wow, I love that I would even I'm going to
• 15:32
  Speaker 1: make a slide change there. Like you have control over
• 15:35
  Speaker 1: your behaviors. That's it, Like because you're stressed. You were stressed,
• 15:40
  Speaker 1: were it was rough day, right, So behavior one could
• 15:42
  Speaker 1: have been like going and eating something. Behavior too is
• 15:45
  Speaker 1: going and buying this ring. And this is where there's
• 15:47
  Speaker 1: like there's that there's a difference between how we feel
• 15:50
  Speaker 1: and what we do, and very often those two things
• 15:53
  Speaker 1: like predict one another. You know, we act based on
• 15:56
  Speaker 1: how we feel, and usually that's related to what we've
• 15:59
  Speaker 1: done in the past, and not always, but there is
• 16:03
  Speaker 1: often with enough practice and sort of awareness and you know,
• 16:06
  Speaker 1: paying attention, a moment where you can choose to do
• 16:09
  Speaker 1: something differently and then just see what happens. Like, that's
• 16:13
  Speaker 1: amazing that you you know, you went in you bought
• 16:15
  Speaker 1: a ring, like that was a different behavior than what
• 16:17
  Speaker 1: you would have done in terms of going to the
• 16:19
  Speaker 1: store and getting the Canoli, right, and that's that's like
• 16:22
  Speaker 1: it's actually really huge.
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  Speaker 2: Yeah, Like I am in charge of how I react
• 16:26
  Speaker 2: to my thoughts and my emotions, and so looking down
• 16:30
  Speaker 2: now and seeing that ring, I think the next step
• 16:32
  Speaker 2: in my how do we react to our feelings journey
• 16:34
  Speaker 2: is probably not to spend money every time that we're
• 16:37
  Speaker 2: feeling some kind of way, but like, let's work on
• 16:39
  Speaker 2: emotional eating and then like the rest will follow.
• 16:42
  Speaker 4: Right. But you know, so I love that. I love that.
• 16:46
  Speaker 1: I've actually often thought, you know, how could it all become,
• 16:51
  Speaker 1: you know, very wealthy if we somehow were able to
• 16:53
  Speaker 1: just snap our fingers and get a massage therapist to
• 16:56
  Speaker 1: just give us a massage in any moment, rather than
• 16:59
  Speaker 1: going to the I'm going to get a massage right now.
• 17:02
  Speaker 2: Open only store, no Amazon purchases, get rid of the
• 17:06
  Speaker 2: Tzara app on your phone, Like all of these things
• 17:08
  Speaker 2: would probably be in service to me. But I want
• 17:11
  Speaker 2: to go back to this concept that you were talking
• 17:13
  Speaker 2: about about the shame spiraling, Right, for someone who feels
• 17:16
  Speaker 2: as though they are stuck in that shame spiral, what
• 17:20
  Speaker 2: happens next?
• 17:21
  Speaker 1: Yeah, So when there is a shame spiral, as I
• 17:24
  Speaker 1: was getting to before there. Very often we can see
• 17:28
  Speaker 1: the writing on the wall, which is that you sort
• 17:30
  Speaker 1: of you get stuck there and you know, why did
• 17:32
  Speaker 1: I do that? Well? I, you know, I really screwed up.
• 17:35
  Speaker 1: What's the point of like continuing to try to take
• 17:37
  Speaker 1: care of myself or eat healthy today or whatever it
• 17:39
  Speaker 1: might be, And we can quickly see how that can
• 17:41
  Speaker 1: turn into you know, even more drinking or spending more,
• 17:44
  Speaker 1: whatever it might be. So recognizing that the shame cycle
• 17:49
  Speaker 1: is even a thing for you, or that that the
• 17:52
  Speaker 1: words that you say to yourself in your own head
• 17:57
  Speaker 1: are not helpful is so critical as a step one.
• 18:01
  Speaker 1: And this is where that idea of getting just really
• 18:05
  Speaker 1: curious about your own patterns and behaviors comes in as
• 18:09
  Speaker 1: opposed to immediately just trying to like fix them or
• 18:13
  Speaker 1: change them.
• 18:15
  Speaker 4: Because until we really.
• 18:17
  Speaker 1: Understand, all right, this is happening again, I'm in that
• 18:20
  Speaker 1: situation where I'm being hard on myself, I am feeling
• 18:25
  Speaker 1: that sense of shame. Until we get into that situation
• 18:28
  Speaker 1: where we can recognize that it's nearly impossible to change,
• 18:32
  Speaker 1: to change sort of the course of the behaviors if
• 18:36
  Speaker 1: it's already started to you know, kind of run down
• 18:39
  Speaker 1: the hill. So we have to develop that awareness, We
• 18:42
  Speaker 1: have to really understand what our own patterns are and
• 18:45
  Speaker 1: start to notice it in the moment, because that's the
• 18:48
  Speaker 1: time when we have an opportunity to say, all right,
• 18:51
  Speaker 1: I know what this is, and it's going to be
• 18:54
  Speaker 1: hard to take a different step.
• 18:55
  Speaker 4: And this is the only moment.
• 18:57
  Speaker 1: That I could then say I'm going to go buy
• 18:59
  Speaker 1: the ring and dead or whatever it might be, because
• 19:01
  Speaker 1: you have the awareness that that that's what's actually happening.
• 19:05
  Speaker 1: So it's almost like trying to separate sort of the
• 19:07
  Speaker 1: thoughts that are going on in your head from like
• 19:09
  Speaker 1: who you are as a person in a way, and
• 19:13
  Speaker 1: so that you can say, this is the thought pattern
• 19:14
  Speaker 1: that's popping back up for me. It's not me, it's
• 19:17
  Speaker 1: not how I want to live, it's not actually.
• 19:18
  Speaker 4: What I believe. It's that thought pattern.
• 19:21
  Speaker 2: Separating who you are and who you want to be
• 19:24
  Speaker 2: versus what's going on.
• 19:25
  Speaker 3: That's very interesting there. So then take this in the
• 19:28
  Speaker 3: next step.
• 19:29
  Speaker 2: Right, someone has this awareness, but they still feel so stuck. Right,
• 19:33
  Speaker 2: it's like, I know this is happening, I feel it happening.
• 19:36
  Speaker 2: I'm trying to change the behavior. It's not happening. For
• 19:39
  Speaker 2: me them, what do they do?
• 19:40
  Speaker 1: Yeah, Well, one thing that's really I think really critical
• 19:44
  Speaker 1: within all of this is to know and this isn't
• 19:47
  Speaker 1: this isn't a solved per se, but it's a way
• 19:49
  Speaker 1: to at least.
• 19:50
  Speaker 4: Get some soft landing.
• 19:53
  Speaker 1: Is to know that you're not alone in this, and
• 19:56
  Speaker 1: to talk to people if you can, that have similar
• 19:59
  Speaker 1: sh struggles, because I do think that there's this very
• 20:03
  Speaker 1: powerful truth in that so many people struggle with exactly
• 20:08
  Speaker 1: what we're talking about here, whether it's related to food,
• 20:11
  Speaker 1: like saving money, shopping, whatever it might be, and that
• 20:14
  Speaker 1: there is this sense that in order to somehow you know,
• 20:18
  Speaker 1: come out on the other side of it, we have
• 20:20
  Speaker 1: to we have to fix it ourselves. And there again,
• 20:23
  Speaker 1: there's sort of something wrong with me. The more we
• 20:25
  Speaker 1: can talk to other people and realize that we're not
• 20:28
  Speaker 1: alone in this, it often will help soften a little
• 20:31
  Speaker 1: bit of that, like that language in our in our heads.
• 20:35
  Speaker 1: And I think having a softness to the way that
• 20:37
  Speaker 1: we're approaching changes that we're trying to make a compassionate approach,
• 20:42
  Speaker 1: all of that is just such a critical part of this.
• 20:46
  Speaker 1: And so what I would want to hear somebody say is,
• 20:49
  Speaker 1: you know, I'm trying so hard to make changes and
• 20:51
  Speaker 1: it's still not working. Rather than that sounding like, oh,
• 20:55
  Speaker 1: it's still not working, I'm so frustrated, it's sounding like,
• 20:58
  Speaker 1: all right, this is still not working, and this is
• 21:03
  Speaker 1: really important to me, and I really want to make
• 21:07
  Speaker 1: changes around the way I eat or how I take
• 21:11
  Speaker 1: care of myself, and everything I've tried so far, despite
• 21:15
  Speaker 1: my best efforts, has not worked. So but and it
• 21:21
  Speaker 1: matters so much that I need to now think about
• 21:24
  Speaker 1: like I need to think about it a little bit differently.
• 21:26
  Speaker 1: What's something that maybe I tried that worked one time,
• 21:30
  Speaker 1: just a little bit that I could try again and
• 21:33
  Speaker 1: maybe take a little bit of a different angle, or
• 21:36
  Speaker 1: you know, it's so it's changing that voice to one
• 21:39
  Speaker 1: that's really like nurturing and compassionate and knows that you again,
• 21:45
  Speaker 1: separating yourself from that voice really really want to make
• 21:49
  Speaker 1: changes and allowing yourself to be vulnerable almost with that
• 21:55
  Speaker 1: just like you would talk to like a really good friend,
• 21:58
  Speaker 1: like you have strength, you have you know there's things
• 22:01
  Speaker 1: that have worked, even if it was just one time.
• 22:04
  Speaker 1: There's you know, there's there's stress that you're dealing with
• 22:08
  Speaker 1: and no wonder you're feeling frustrated, like, how can you
• 22:11
  Speaker 1: back off on some of that stress? And this is
• 22:13
  Speaker 1: where it's looking holistically, not just at the moment of
• 22:16
  Speaker 1: like emotional eating, but at the big picture of you know,
• 22:20
  Speaker 1: your overall well being.
• 22:26
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• 24:11
  Speaker 2: so I hear you saying that, Think about a time
• 24:13
  Speaker 2: that something worked for you and for me personally, when
• 24:16
  Speaker 2: something worked for me when it came to kind of
• 24:19
  Speaker 2: navigating my anxiety and also what I was putting into
• 24:22
  Speaker 2: my body, I e.
• 24:23
  Speaker 3: Emotional eating.
• 24:24
  Speaker 2: I found that I had to be like in an
• 24:26
  Speaker 2: all or nothing kind of mentality and that I was.
• 24:29
  Speaker 3: Like eating really quote unquote good for me foods.
• 24:33
  Speaker 2: And I don't love labeling foods is good or bad,
• 24:36
  Speaker 2: but let's just say whole foods, fruits and vegetables really
• 24:39
  Speaker 2: on track. Breakfast lunch and dinner, and if I had
• 24:43
  Speaker 2: a moment or a meal that quote unquote felt bad,
• 24:47
  Speaker 2: then I would go it was like the roller coaster
• 24:49
  Speaker 2: was going up the hill and we were chilling, we
• 24:51
  Speaker 2: were going up the hill, and then all of.
• 24:52
  Speaker 3: A sudden, it's a wild ride down to the very bottom. Right.
• 24:55
  Speaker 2: So in that kind of instance, how does someone get
• 24:58
  Speaker 2: to a place where they can find balance And it's
• 25:00
  Speaker 2: not just completely option A or option B, but somewhere
• 25:04
  Speaker 2: in between.
• 25:05
  Speaker 4: I love that.
• 25:06
  Speaker 1: I love it because because what you and I think
• 25:08
  Speaker 1: you would say this, what you're actually describing, sounds like
• 25:11
  Speaker 1: it wasn't working for you, right, I mean in terms
• 25:14
  Speaker 1: of the the being on all of the time and
• 25:19
  Speaker 1: eating all the whole foods and exactly the way that
• 25:21
  Speaker 1: you know you quote unquote should Maybe it was working
• 25:25
  Speaker 1: in one way. I guess it depends on what your
• 25:27
  Speaker 1: goals are.
• 25:27
  Speaker 4: Right.
• 25:28
  Speaker 3: If your goal is.
• 25:28
  Speaker 1: I want to lose weight or I want to like
• 25:30
  Speaker 1: you know whatever, it might be sure that could have
• 25:32
  Speaker 1: been working, But it sounds like it wasn't working for
• 25:35
  Speaker 1: the totality of what you want your life to look
• 25:38
  Speaker 1: like day to day?
• 25:39
  Speaker 3: Is that what are Yeah?
• 25:40
  Speaker 1: Totally yeah, because I would argue that there's something that
• 25:44
  Speaker 1: you value about more consistency or you know, a balance, flexibility,
• 25:50
  Speaker 1: like you know that you don't want to from a
• 25:53
  Speaker 1: values perspective, feel like it's all or nothing, so put
• 25:58
  Speaker 1: the other goals, whether they're weight loss or health or
• 26:00
  Speaker 1: whatever it might be aside, but actually wanting to live
• 26:04
  Speaker 1: like a life that's balanced and not you know, feel
• 26:06
  Speaker 1: like there's these extremes, like it's like, well, what if that?
• 26:10
  Speaker 1: What if that's the goal? Then all of a sudden
• 26:12
  Speaker 1: it shifts away from Okay, the fact that I ate
• 26:15
  Speaker 1: that one meal that wasn't so good for me, maybe
• 26:18
  Speaker 1: even becomes something to be excited about or to celebrate
• 26:22
  Speaker 1: because it's evidence of some balance versus oh no, you messed.
• 26:28
  Speaker 3: Up right, right?
• 26:30
  Speaker 2: And I also think that here, as you're saying, a
• 26:33
  Speaker 2: helpful tool can be to articulate your values. That's also
• 26:37
  Speaker 2: one of the ways that you can stop emotional eating.
• 26:40
  Speaker 3: Is that right?
• 26:42
  Speaker 4: Yeah?
• 26:42
  Speaker 1: So values, I think we all should spend a lot
• 26:46
  Speaker 1: of time thinking about our values. Values are are not like,
• 26:50
  Speaker 1: they're not goals, right, They're not endpoints. Don't we don't
• 26:53
  Speaker 1: one day be like, you know, I achieved my value,
• 26:57
  Speaker 1: like or the thing that I value. Values are really
• 27:02
  Speaker 1: things that drive are that are important to us and
• 27:05
  Speaker 1: that drive our behavior. You know, we can always take
• 27:09
  Speaker 1: steps and do things that are in line with our values,
• 27:13
  Speaker 1: you know, no matter no matter what, even if we're
• 27:17
  Speaker 1: even if we're struggling in lots of different areas of
• 27:19
  Speaker 1: our lives. And so you might say, you know what,
• 27:22
  Speaker 1: I'm someone who really values my health, like it's you know,
• 27:27
  Speaker 1: my health is really important to be. Let's say, even
• 27:29
  Speaker 1: my mental health. Let's say my mental health is really
• 27:31
  Speaker 1: really important to me, and I want to be the
• 27:34
  Speaker 1: kind of person who puts a lot of care and
• 27:39
  Speaker 1: compassion sort of into my mental health. And based on
• 27:44
  Speaker 1: being somebody who wants to really live that value, I'm
• 27:47
  Speaker 1: going to pay really close attention to things that are
• 27:49
  Speaker 1: getting in the way that are like leading to me
• 27:52
  Speaker 1: feeling overly stressed or leaving me to feel like I'm
• 27:55
  Speaker 1: emotionally eating all the time. And I'm going to kind
• 27:58
  Speaker 1: of get to the bottom of figuring out how going
• 28:00
  Speaker 1: to approach that a little bit differently. So I think,
• 28:02
  Speaker 1: you know, keeping our values top of mind, it's like
• 28:06
  Speaker 1: it gives us a little bit of like just like
• 28:07
  Speaker 1: a bigger perspective on whatever it is that we might
• 28:10
  Speaker 1: be dealing with in the moment. It allows us to say,
• 28:13
  Speaker 1: all right, it's not really about this particular moment of
• 28:16
  Speaker 1: you know, the candy I do or don't want, or
• 28:18
  Speaker 1: what I'm having and creating for, but like looking at
• 28:20
  Speaker 1: a little bit of a bigger picture, how do I
• 28:22
  Speaker 1: want to live my life? How do I want to
• 28:24
  Speaker 1: you know, to sort of be in the world, and
• 28:27
  Speaker 1: what can I do right now in this moment behaviorally
• 28:30
  Speaker 1: that is, you know, in line with those values. So
• 28:33
  Speaker 1: it can just bring more meaning to the decisions that
• 28:35
  Speaker 1: we make and what we choose to do.
• 28:37
  Speaker 4: I love that.
• 28:38
  Speaker 2: So something else that you touched on before was the
• 28:41
  Speaker 2: importance of maybe letting other people in. And it's so understandable,
• 28:45
  Speaker 2: right because for so many there's a lot of shame
• 28:49
  Speaker 2: about feeling like you're messing up or feeling like you're
• 28:52
  Speaker 2: not quote unquote perfect. The last thing we want to
• 28:54
  Speaker 2: do often is tell the world all of our problems. Right,
• 28:58
  Speaker 2: And so first, someone use having difficulty letting others in
• 29:03
  Speaker 2: to what they're going through, what they're navigating when it
• 29:06
  Speaker 2: comes to emotional eating, what would you recommend to them?
• 29:10
  Speaker 1: Yeah, I mean it's so important to feel like a
• 29:16
  Speaker 1: sense of trust and confidence when you are being vulnerable,
• 29:20
  Speaker 1: of course, and when I say confidence, I mean like
• 29:21
  Speaker 1: in the people that you're being vulnerable to or with.
• 29:25
  Speaker 1: Now there's exceptions to that. I mean, there's so many
• 29:28
  Speaker 1: ways nowadays to be able to talk to people online,
• 29:31
  Speaker 1: to be able to, you know, sort of anonymously talk
• 29:34
  Speaker 1: about the things that you struggle with, or frankly even
• 29:36
  Speaker 1: just go and read about other people's stories that can
• 29:39
  Speaker 1: give you some sense of confidence that you're not alone. So,
• 29:42
  Speaker 1: for example, if it's not something that you're ready to
• 29:45
  Speaker 1: necessarily directly talk to somebody else about, I think that
• 29:49
  Speaker 1: can be a really good first steps. All right, let
• 29:51
  Speaker 1: me go read a little bit about other people's stories
• 29:53
  Speaker 1: and sort of get inspired by what other people have
• 29:55
  Speaker 1: shared to realize that you're not alone. That can really help.
• 30:00
  Speaker 1: And that's also where you know, where social media online
• 30:02
  Speaker 1: communities can be really helpful also. And you know, but
• 30:06
  Speaker 1: there's also ways to dip your toes into talking with
• 30:10
  Speaker 1: people you know in your real life about the things
• 30:13
  Speaker 1: that you struggle with. You know, even just by the
• 30:16
  Speaker 1: way that you ask questions like, oh, have you ever
• 30:18
  Speaker 1: struggled you know, you know, have you ever struggled with
• 30:20
  Speaker 1: this particular thing, or hey, I noticed that you know,
• 30:24
  Speaker 1: you know that I don't know that you stop drinking
• 30:27
  Speaker 1: or that you're eating in this way. Like, tell me
• 30:29
  Speaker 1: about basically asking other people to share their experiences to
• 30:33
  Speaker 1: try to warm up a little bit and see if
• 30:34
  Speaker 1: there is some mutual mutual trust or you know, opportunity
• 30:37
  Speaker 1: for disclosure. So it can take a little time for.
• 30:40
  Speaker 3: Sure, of course.
• 30:41
  Speaker 2: Yeah, I mean, just like with anything that makes us
• 30:43
  Speaker 2: feel a little bit uncomfortable, it's totally understandable that talking
• 30:46
  Speaker 2: about your eating abbots might be something that takes some
• 30:49
  Speaker 2: time to get used to. Now, when it comes to
• 30:53
  Speaker 2: navigating emotional eating versus physical hunger, sometimes it can be
• 30:57
  Speaker 2: a little bit of both. So how do we differentiate
• 31:01
  Speaker 2: between the two at times?
• 31:03
  Speaker 1: Yeah, great question. I mean, when you look up any
• 31:08
  Speaker 1: sort of textbook psychology textbooks that talks about this, you'll
• 31:11
  Speaker 1: basically hear about internal and external hunger, with sort of
• 31:14
  Speaker 1: that physical internal hunger being really focused on all right,
• 31:18
  Speaker 1: you know, your stomach is growling, maybe you feel a
• 31:21
  Speaker 1: little lightheaded, you haven't eaten in a couple of hours.
• 31:24
  Speaker 1: Whereas emotional or sort of more externally driven. Hunger is
• 31:29
  Speaker 1: often feels it feels like it comes on really suddenly.
• 31:33
  Speaker 1: There's often sort of this desire or thought to have
• 31:37
  Speaker 1: like a certain type of food. So emotionally eat, emotional
• 31:41
  Speaker 1: eating or habitual kind of eating can often feel.
• 31:43
  Speaker 4: Really specific, like a specific craving. There.
• 31:46
  Speaker 1: That type of eating often happens in certain situations, like
• 31:49
  Speaker 1: when you're alone or in the evening or at two
• 31:53
  Speaker 1: o'clock in the afternoon. And whereas physical hunger or sort
• 31:57
  Speaker 1: of the hunger that really just fuels our bodies is
• 32:01
  Speaker 1: you know, around meal times and especially if you're you know,
• 32:04
  Speaker 1: you're eating planned ways. But really, I think the difference
• 32:07
  Speaker 1: for many people is sort of cognitive, meaning it's about
• 32:11
  Speaker 1: the way they're thinking about the food. Oh I need
• 32:14
  Speaker 1: to have this in order to feel better, or I
• 32:16
  Speaker 1: can't stop thinking about the chips or the ice cream
• 32:18
  Speaker 1: or whatever it might be. And that's really different than saying,
• 32:23
  Speaker 1: for example, oh, I can't wait to have ice cream
• 32:26
  Speaker 1: later tonight, like that feels like, Oh, that's fun, I
• 32:28
  Speaker 1: can't wait to have ice cream later tonight. Very few
• 32:31
  Speaker 1: of us would describe that as emotional eating, but feeling like, oh,
• 32:34
  Speaker 1: I can't you know, I can't wait to be alone
• 32:36
  Speaker 1: by myself, like have the ice cream, and I can't
• 32:39
  Speaker 1: stop thinking about it. That's that's usually what people will
• 32:42
  Speaker 1: describe more as like the kind of emotional eating that
• 32:44
  Speaker 1: they want to that they typically want, you know, want
• 32:47
  Speaker 1: to have happened a whole lot less.
• 32:49
  Speaker 3: Yeah, Yeah, I can definitely relate to that.
• 32:52
  Speaker 2: So for then those that they've listened to all this,
• 32:56
  Speaker 2: they hear it, they're in the shame cycle and they
• 32:59
  Speaker 2: feel so truly it's just out of hand. What resources
• 33:03
  Speaker 2: are there for them to move forward and really try
• 33:07
  Speaker 2: to nip this in the butt.
• 33:09
  Speaker 1: Yeah, as I've already been saying, I think kind of
• 33:11
  Speaker 1: educating yourself about all this is a really important sort
• 33:14
  Speaker 1: of step one. Lots of different ways to do that.
• 33:17
  Speaker 1: There's some really great, really great ways to do that
• 33:19
  Speaker 1: on social media. There's great ways to do that with
• 33:21
  Speaker 1: a lot of just more sort of science backed resources.
• 33:24
  Speaker 1: But I work at weight Watchers, as you know, and
• 33:26
  Speaker 1: a place like weight Watchers is sort of really unique
• 33:29
  Speaker 1: in that you are naturally going to be surrounded by
• 33:32
  Speaker 1: people who have similar struggles. So that's one thing that
• 33:36
  Speaker 1: we find is that when people come in and they
• 33:38
  Speaker 1: talk to people on our social network or in our workshops,
• 33:41
  Speaker 1: whatever it might be, that there is this right away
• 33:44
  Speaker 1: to sort of kinship around a similar struggle, and you're
• 33:49
  Speaker 1: in a place where you're able to learn strategies and
• 33:52
  Speaker 1: sort of behavior, you know, behavioral strategies to actually make
• 33:54
  Speaker 1: changes for many people that might be talking to a
• 33:59
  Speaker 1: to a therapist, that may be going to a group
• 34:02
  Speaker 1: where people are having similar struggles. There are from a
• 34:06
  Speaker 1: behavioral perspective like all right, how do I actually interrupt
• 34:09
  Speaker 1: this habit? How do I develop that awareness of what
• 34:13
  Speaker 1: my patterns are and do something different. We all need
• 34:17
  Speaker 1: support around that. We can read around it, we can
• 34:20
  Speaker 1: practice it on our own. But I'm telling you, until
• 34:22
  Speaker 1: we start really having conversations, having some accountability from someone
• 34:27
  Speaker 1: that's trying to help us or just someone that we
• 34:29
  Speaker 1: can share, Okay, how do the go what got in
• 34:32
  Speaker 1: the way, what didn't work, that's where we're really going
• 34:35
  Speaker 1: to start seeing changes. So, whether that's therapists, whether that's
• 34:37
  Speaker 1: a place like weight watchers, whether that's you know, talking
• 34:39
  Speaker 1: to friends, is really where I would start.
• 34:43
  Speaker 2: What other advice of any do you have for anyone
• 34:46
  Speaker 2: who may be struggling with emotional eating?
• 34:49
  Speaker 1: I would think about it from in two different ways
• 34:52
  Speaker 1: at least, One is how do I What are things
• 34:56
  Speaker 1: that I can do to try to prevent it? And
• 35:00
  Speaker 1: what are things that I can do to try to
• 35:02
  Speaker 1: manage it when it's happening? And you know, the prevention piece.
• 35:08
  Speaker 1: Both of these things really require us to understand our patterns.
• 35:13
  Speaker 1: Where am I normally, how do I feel, what do
• 35:15
  Speaker 1: I do, what do I go for? What kind of
• 35:18
  Speaker 1: when does it happen? And then using what we know
• 35:21
  Speaker 1: about the fact that our brains actually sort of you know,
• 35:26
  Speaker 1: are going to lead us to keep doing the things
• 35:28
  Speaker 1: that we've done over and over again, to keep repeating it.
• 35:30
  Speaker 1: That's how our dopamine reward system works. How can we
• 35:34
  Speaker 1: use that information to set things up differently? So your
• 35:37
  Speaker 1: example earlier about you know, going into the kitchen before
• 35:40
  Speaker 1: sitting down to get some work done. What are ways
• 35:43
  Speaker 1: you can rework that routine so that something else happens first,
• 35:47
  Speaker 1: you know, fifteen minute walk, call a friend, take a shower,
• 35:51
  Speaker 1: disrupt the environment, change the environment. There's lots of ways
• 35:55
  Speaker 1: to think about prevention to sort of disrupt the behavioral routine.
• 36:00
  Speaker 1: So that's kind of like one phase. Phase two is
• 36:03
  Speaker 1: sort of all right, it's happening. It's happening in the moment.
• 36:07
  Speaker 1: What can I do differently so I'm noticing it?
• 36:10
  Speaker 4: All right?
• 36:10
  Speaker 1: Can I take a walk? Can I, you know, turn
• 36:13
  Speaker 1: on some music? Can I take five minutes to step
• 36:16
  Speaker 1: away from this situation? Because the one thing that we
• 36:20
  Speaker 1: know is that if we don't step away and you know,
• 36:23
  Speaker 1: create some space, the likelihood is is that the train
• 36:27
  Speaker 1: is already it has already left the station, and it's
• 36:30
  Speaker 1: going to continue if we don't actually pump the brakes.
• 36:33
  Speaker 4: So how can we take a quick.
• 36:35
  Speaker 1: Five minute break and say, all right, let me just
• 36:38
  Speaker 1: let a little space occur and then see what happens.
• 36:41
  Speaker 1: Then I'll make a decision if I want to keep eating.
• 36:44
  Speaker 1: And then the final piece is how do you like?
• 36:45
  Speaker 1: What do you do afterward? How do you not you know,
• 36:48
  Speaker 1: how do you catch those thoughts where you're being really
• 36:50
  Speaker 1: hard on yourself and you know, really hold yourself accountable
• 36:56
  Speaker 1: to noticing those thoughts, being kinder to yourself, and then
• 37:00
  Speaker 1: kind of taking that approach of all right, what can
• 37:02
  Speaker 1: I do differently next time?
• 37:04
  Speaker 3: Yeah?
• 37:05
  Speaker 2: Yeah, wow, So many really great thoughts, suggestions and tips
• 37:08
  Speaker 2: in here. The last thing I do want to touch
• 37:10
  Speaker 2: on is we're talking about being a product of our environment, right,
• 37:14
  Speaker 2: and I think of today in the climate of you know,
• 37:17
  Speaker 2: we want to find balance, and we want to have
• 37:18
  Speaker 2: grease with ourselves, and we want to like not limit ourselves.
• 37:22
  Speaker 2: There's so much language around not not keeping things out
• 37:25
  Speaker 2: of the house, right. It's like, oh, like I shouldn't
• 37:28
  Speaker 2: feel like I can't keep I don't know, my favorite
• 37:31
  Speaker 2: Trader Joe's almond bark in the house because I should
• 37:34
  Speaker 2: have more self controller. If I eat it, it shouldn't be
• 37:36
  Speaker 2: that big of a deal, right, And there's all this
• 37:38
  Speaker 2: shame about that. So for the person who does feel
• 37:40
  Speaker 2: is that they need to control their environment a little bit,
• 37:43
  Speaker 2: what do you say to them?
• 37:44
  Speaker 4: Do it? I say, do it? Do what works for you.
• 37:49
  Speaker 1: Anytime you start a sentence with I shouldn't have to
• 37:52
  Speaker 1: keep this out of the house, because I would have
• 37:54
  Speaker 1: revisited in three months if you need to keep it
• 37:57
  Speaker 1: out of the house right now, because that's what's actually
• 37:59
  Speaker 1: a lot allowing that chatter to kind of quiet in
• 38:02
  Speaker 1: your brain there, you know, absolutely absolutely do that and
• 38:06
  Speaker 1: then experiment a month or two later, experiment with it,
• 38:09
  Speaker 1: bring it in, see what happens. You know, change the
• 38:12
  Speaker 1: routine around a little bit and see if you know
• 38:15
  Speaker 1: the time at which you would typically have eaten those,
• 38:16
  Speaker 1: Now you do something else a day or two past,
• 38:19
  Speaker 1: I haven't eaten any yet, or I just had one.
• 38:21
  Speaker 1: Great Now we're in a different scenario. So it's it's
• 38:24
  Speaker 1: that you know, do what works in the moment, but
• 38:28
  Speaker 1: keep you know, if it's important to you, back to
• 38:30
  Speaker 1: values to you know, and I would ask yourself why
• 38:33
  Speaker 1: this would be. But if it's important for you to
• 38:35
  Speaker 1: be able to have them in the house, kids like them, whatever,
• 38:37
  Speaker 1: it might be, work toward it, but it's not something
• 38:40
  Speaker 1: that you need to start with.
• 38:42
  Speaker 2: Yeah, yeah, I love this idea of like experimenting and
• 38:46
  Speaker 2: seeing how you feel at one point, right because how
• 38:49
  Speaker 2: you feel today is going to be different than how
• 38:50
  Speaker 2: you feel in three weeks, which is going to be
• 38:52
  Speaker 2: different than how you feel in three months.
• 38:54
  Speaker 1: Absolutely, And that's the beauty of it is, like we
• 38:57
  Speaker 1: I think we need to be able to and we
• 38:58
  Speaker 1: should sort of lean into that idea that it's going
• 39:02
  Speaker 1: to shift, like the way that we feel is going
• 39:03
  Speaker 1: to shift, you know, our hormone shift, our brain shift,
• 39:06
  Speaker 1: our gotcha, I mean so many things shift and so
• 39:09
  Speaker 1: it's not a one size fits all thing. And if
• 39:12
  Speaker 1: anyone is telling you here is the way to change
• 39:15
  Speaker 1: your relationship with food, I would run because there are
• 39:18
  Speaker 1: so many ways to change your relationship with food to
• 39:21
  Speaker 1: manage stress. And this is why knowing what matters to you,
• 39:26
  Speaker 1: really understanding what your goals are for yourself.
• 39:29
  Speaker 4: That's why this.
• 39:30
  Speaker 1: Really matters, because leaning into your values where you want
• 39:34
  Speaker 1: to land is what's going to help you figure out
• 39:37
  Speaker 1: the path to get there.
• 39:38
  Speaker 3: I love it.
• 39:39
  Speaker 2: I love it, doctor Grevski. Thank you so much for
• 39:41
  Speaker 2: taking the time to chat with us today. If they
• 39:43
  Speaker 2: don't follow you yet, how can the hurdlers keep up
• 39:46
  Speaker 2: with you?
• 39:46
  Speaker 3: How can they follow along with you? Give us your details?
• 39:49
  Speaker 1: Yes, follow me on ig. I'm still not up on
• 39:53
  Speaker 1: TikTok very much, but you can find me. It's Alison Underscore,
• 39:57
  Speaker 1: g Underscore, PhD on instea.
• 40:00
  Speaker 2: Beautiful, I'm over, at Hurdle Podcast and at Emily a
• 40:03
  Speaker 2: Body Another Hurdle Conquered.
• 40:05
  Speaker 3: Catch you guys next time.