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#HURDLEMOMENT: What Is Intuitive Eating & Is It Good For You? · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Rather than having a list of diet rules that you're
• 0:04
  Speaker 1: being told to follow and that's what you're using externally
• 0:07
  Speaker 1: to make every food decision. This philosophy really coaches you
• 0:11
  Speaker 1: to listen to your own body and make decisions about
• 0:14
  Speaker 1: how you feel and how you want to feel from
• 0:17
  Speaker 1: all the different foods and movement you're engaging in.
• 0:35
  Speaker 2: Hey, everybody, Emily a body here. You are listening to
• 0:39
  Speaker 2: another installment, a Hurdle Moment from Hurdle, a wellness focused podcast.
• 0:43
  Speaker 2: Reconnect with everyone from your favorite athletes to top experts
• 0:46
  Speaker 2: and industry CEOs about their highest highs, toughest moments, and
• 0:50
  Speaker 2: everything in between. We all go through hurdles in life,
• 0:53
  Speaker 2: and my goal through these discussions is to empower you
• 0:56
  Speaker 2: to better navigate yours and move with intention so that
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  Speaker 2: you can struve towards your own big potential and of
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  Speaker 2: course have some fun along the way. For today's episode,
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  Speaker 2: I am chatting about intuitive eating with Michelle Pillpitch. She
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  Speaker 2: is a registered dietitian and a hurdler who honestly made
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  Speaker 2: my day, my week, my month by reaching out to me,
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  Speaker 2: coming to the Hurdler Huddle in person in New York
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  Speaker 2: and making it her mission to pitch me about coming
• 1:30
  Speaker 2: on the show. Well, she's on the show today and
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  Speaker 2: she's giving us so much of her expertise again on
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  Speaker 2: the topic of intuitive eating. We talk about what is
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  Speaker 2: intuitive eating, what the ten principles of intuitive eating are,
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  Speaker 2: what the benefits of this practice may be, what the
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  Speaker 2: downsides can be, and what someone who may be interested
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  Speaker 2: in eating more intuitively needs to know, How can they
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  Speaker 2: get started and what potential roadblocks or hurdles may hit
• 2:00
  Speaker 2: along the way. I'd love this conversation. It is full
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  Speaker 2: of really interesting tidbits and so much great insight from Michelle.
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  Speaker 2: What I really appreciate about Michelle is that she made
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  Speaker 2: a pivot in her life to seek out a profession
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  Speaker 2: that really interested her, despite originally heading down a different path.
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  Speaker 2: That can be a really hard decision, something I think
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  Speaker 2: a lot of us can relate to. So I really
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  Speaker 2: appreciate her shutting some insight on her process and how
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  Speaker 2: she went about seeking out a career as a registered dietitian.
• 2:31
  Speaker 2: Make sure you're following along with the show over on
• 2:34
  Speaker 2: the Socials It's at Hurdle Podcast. I am over at
• 2:37
  Speaker 2: Emily a Body And with that, let's get to hurdling. Today,
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  Speaker 2: I am sitting down with Michelle Pillopitch. She is a
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  Speaker 2: registered dietitian and we are here to talk all things
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  Speaker 2: intuitive eating.
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  Speaker 3: How are you doing today, Michelle.
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  Speaker 1: I'm doing great. I'm so excited to be with you.
• 3:10
  Speaker 2: Okay, we just need to tell a little we need
• 3:13
  Speaker 2: to have a little exciting moment for you. So Michelle
• 3:16
  Speaker 2: was at the Hurdler huddle in New York. She let
• 3:20
  Speaker 2: me know. In the huddle she was like, Emily, I
• 3:23
  Speaker 2: dream of coming on hurdle and this is just one
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  Speaker 2: of those examples of going after what you want.
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  Speaker 1: Yes, So here's what happened. Because you probably don't even
• 3:32
  Speaker 1: know this. I had emailed you once before pitching myself
• 3:35
  Speaker 1: for the show prior to the huddle, probably was lost
• 3:38
  Speaker 1: in your inbox. I'm sure you get like thousands of emails,
• 3:41
  Speaker 1: and I was like, Okay, I'm just going to keep
• 3:43
  Speaker 1: going for it like that. I'm just have always been
• 3:46
  Speaker 1: super career driven, very much about just ask for what
• 3:49
  Speaker 1: you want. So once you posted about the event, and
• 3:53
  Speaker 1: Alex is a friend of mine in my book club,
• 3:55
  Speaker 1: who I know, you know, She and I were like, okay,
• 3:57
  Speaker 1: we're going and I thought this is my moment tie
• 4:00
  Speaker 1: off to the teller. I have a couple of like
• 4:03
  Speaker 1: big career goals. One was to be Unhurdle, the others
• 4:07
  Speaker 1: to be on the Today Show. So that one we're
• 4:08
  Speaker 1: still working on.
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  Speaker 2: Okay, the fact that in the same breath you were like,
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  Speaker 2: my career goals are to be on Emily and Badi's
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  Speaker 2: podcast and also.
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  Speaker 3: To be on the Today Show.
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  Speaker 1: Yeah, you're up there, You've done it.
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  Speaker 3: That is very kind of you.
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  Speaker 2: I'm so grateful that this thing that I have here
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  Speaker 2: is something that makes you excited and humbled, that it
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  Speaker 2: is a quote unquote career goal for you, and amped
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  Speaker 2: that we are making it happen today. I'm so Michelle,
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  Speaker 2: welcome to the show. As I told the hurdlers, as
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  Speaker 2: you also identify you are a registered dietitian, why don't
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  Speaker 2: you give us a little background about how you got
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  Speaker 2: into this field before we dive into all things and
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  Speaker 2: intuitive eating.
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  Speaker 1: Sure, so it's a funny winding story because yes, my
• 5:02
  Speaker 1: major in college was actually I did a double major
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  Speaker 1: government and Spanish, so nothing related to nutrition at all.
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  Speaker 1: I thought I wanted to work for the un or
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  Speaker 1: work in the White House, or do some kind of
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  Speaker 1: big government policy career, and right after I graduated from college,
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  Speaker 1: I had an internship in Washington, d C. On a
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  Speaker 1: senator's campaign. I thought, oh my god, I've made it,
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  Speaker 1: and I was absolutely miserable. So I stayed there for
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  Speaker 1: a month. I was unpaid, working you know, more than
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  Speaker 1: forty hours a week. I hated it so much and
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  Speaker 1: realized I don't want to do what I studied. So
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  Speaker 1: I knew that my lovely parents would let me move
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  Speaker 1: home and kind of figure things out. So I went
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  Speaker 1: back home to New Jersey and was thinking about, Okay,
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  Speaker 1: if I don't like what I studied, what am I
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  Speaker 1: interested in? And I was just always reading food blogs
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  Speaker 1: and reading nutrition articles. It was just something that always
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  Speaker 1: seemed interesting to me. I had taken one nutrition elect
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  Speaker 1: in undergrad senior spring. I heard it was an easya
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  Speaker 1: and I took the class kind of not thinking about it.
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  Speaker 1: We did have a guest lecture from a dietitian, so
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  Speaker 1: the seed was planted that, oh, this is a thing.
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  Speaker 1: So once I realized I didn't want to pursue government,
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  Speaker 1: I started looking into food careers, jobs, internships, and I
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  Speaker 1: actually after networking like crazy, stalking everyone and their mother
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  Speaker 1: on LinkedIn. I ended up with an internship at Rachel
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  Speaker 1: Ray Magazine, and I thought I wanted to do food
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  Speaker 1: media and that was a really cool experience, had a
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  Speaker 1: lot of fun, did a lot of cool things. But
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  Speaker 1: I realized I wanted to be working with people more
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  Speaker 1: face to face and feeling like I was really helping
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  Speaker 1: someone one on one and building a relationship with them.
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  Speaker 1: So I talked to some people who were dietitians, figured
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  Speaker 1: out what their career was like, what the options were,
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  Speaker 1: and what I needed to do to actually go back
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  Speaker 1: to school for this. Decided I wanted to do it.
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  Speaker 1: So I did all of that, took all the class
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  Speaker 1: all the science I had avoided for four years in undergrad.
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  Speaker 1: I had to go back and do that. Applied to
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  Speaker 1: grad school. I went to UNC for my master's in nutrition,
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  Speaker 1: and here.
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  Speaker 3: I am, and here you are.
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  Speaker 2: So how long have you been practicing and what does
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  Speaker 2: your day to day look like now?
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  Speaker 1: Yeah? So I've been a dietician since twenty nineteen, so
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  Speaker 1: it's been three years. My first job was actually in
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  Speaker 1: a residential eating disorder treatment center, So I was working
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  Speaker 1: in a house where people were staying twenty four to
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  Speaker 1: seven for eating disorder treatment, and then I transitioned from
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  Speaker 1: that to outpatient, so I still primarily see clients with
• 7:38
  Speaker 1: eating disorders or some level of disordered eating. Really am
• 7:42
  Speaker 1: a firm believer that the diagnosis doesn't matter. If something
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  Speaker 1: is bothering you to the point where it's disrupting any
• 7:47
  Speaker 1: part of your life, then you deserve seeking help. So
• 7:50
  Speaker 1: I see clients one on one in my private practice,
• 7:53
  Speaker 1: all virtually via Zoom for Healthcare, so a different platform,
• 7:57
  Speaker 1: but same thing. So yeah, I do a lot of
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  Speaker 1: client session and I'm on social media creating content there.
• 8:04
  Speaker 1: I have a group program, so I run that and
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  Speaker 1: do live group coaching calls with folks as well as
• 8:09
  Speaker 1: interact in that online community and just connecting with other
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  Speaker 1: providers getting to know the rest of the eating disorder
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  Speaker 1: treatment space here in New York. I am in New
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  Speaker 1: York City, so it's a lot of different things on
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  Speaker 1: any given day, and that's what I really love.
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  Speaker 2: I love that, And I really do appreciate your winding
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  Speaker 2: story as you called it, mostly because so many people
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  Speaker 2: can relate to this idea of feeling a little frustrated
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  Speaker 2: and unsure in a specific industry. Thinking for so long, Okay,
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  Speaker 2: this is the thing that I want to do. This
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  Speaker 2: is the thing that I want to do, doing it
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  Speaker 2: and being like, you know what, that wasn't what I
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  Speaker 2: hope that it would be. And it takes a lot
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  Speaker 2: of bravery, I would say, to admit that to yourself
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  Speaker 2: and then course correct. So it's just really exciting and
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  Speaker 2: invigorating to hear you speak about the types of things
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  Speaker 2: that you are involved in right now and here that yes,
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  Speaker 2: when you do a little bit of soul searching, there
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  Speaker 2: can be happiness on the other side of some of
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  Speaker 2: these really difficult decisions.
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  Speaker 3: Yeah, or a lot of soul searching, a lot of
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  Speaker 3: soul searching.
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  Speaker 2: So speaking of soul searching and listening to your gut,
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  Speaker 2: we are here today to talk about intuitive eating. It
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  Speaker 2: is a buzzy phrase, to say the least, and a
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  Speaker 2: lot of individuals are talking about this right now. I
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  Speaker 2: know it is something that you focus on with a
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  Speaker 2: lot of your clients. So why don't we kick things
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  Speaker 2: off with this discussion with you telling us what is
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  Speaker 2: intuitive eating?
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  Speaker 3: Give us the four to one one.
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  Speaker 1: It's a great question, because you're right, it is becoming
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  Speaker 1: such a buzzword and everyone is catching on to the
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  Speaker 1: fact that it's trendy, so it's being co opted in
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  Speaker 1: a lot of ways, so it's important to know. Intuitive
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  Speaker 1: eating is this framework and philo that is based on
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  Speaker 1: ten principles that were outlined and defined by the creators.
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  Speaker 1: So they have these principles that include everything from listening
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  Speaker 1: to your hunger, to accepting your body, to gentle nutrition
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  Speaker 1: and everything in between. You know, fullness, and then diet
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  Speaker 1: culture really rejecting the food police having permission for all foods.
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  Speaker 1: So I do highly recommend reading the book and going
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  Speaker 1: to the website to read through the details of those principles.
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  Speaker 1: But the short way that I describe it is and
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  Speaker 1: the way that I practice it with my clients, is
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  Speaker 1: a shift away from the external and towards the internal.
• 10:37
  Speaker 1: So rather than having a list of diet rules that
• 10:41
  Speaker 1: you're being told to follow and that's what you're using
• 10:44
  Speaker 1: externally to make every food decision, this philosophy really coaches
• 10:49
  Speaker 1: you to listen to your own body and make decisions
• 10:51
  Speaker 1: about how you feel and how you want to feel
• 10:55
  Speaker 1: from all the different foods and movement you're engaging in.
• 10:58
  Speaker 3: Going more within.
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  Speaker 2: But it's funny when you say that a lot of
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  Speaker 2: people listening to this right now might be like, well,
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  Speaker 2: when I go within my body right now, my soul
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  Speaker 2: is telling me that I should eat quote unquote all
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  Speaker 2: of these things that aren't actually good for me.
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  Speaker 3: So how does that work?
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  Speaker 1: That is the number one fear. Yes, absolutely you might,
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  Speaker 1: you probably will. And here's what's different with intuitive eating
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  Speaker 1: versus a diet or other health information you typically get.
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  Speaker 1: This is really about the long haul. So I always
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  Speaker 1: always encourage people to zoom way out and think about
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  Speaker 1: re establishing a healthy relationship with food for your lifetime.
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  Speaker 1: So even though you know, okay, fruits and vegetables are healthy,
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  Speaker 1: whole grains are healthy. I don't want to have pop
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  Speaker 1: charts every day, even though I'm going to break down
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  Speaker 1: the mindset that they're bad, in that black and white,
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  Speaker 1: rigid thinking, I still want to prioritize my health. So
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  Speaker 1: the way to get to that point of having the
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  Speaker 1: natural moderation where you can have a few cookies when
• 12:01
  Speaker 1: you're craving them, but not eat the whole box of
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  Speaker 1: oreos is to short term, maybe eat the whole box
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  Speaker 1: of oreos. And it sounds super scary and counterintuitive, but
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  Speaker 1: when you give yourself permission for any type of food. Yes,
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  Speaker 1: you're going to crave the things you've been restricting because
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  Speaker 1: it's that feast or famine mentality. Your body thinks, Okay,
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  Speaker 1: we're never going to get these again, so might as
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  Speaker 1: well have as much as I can get. And as
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  Speaker 1: you do what you don't want to do and continue
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  Speaker 1: to give yourself those foods, then it's creating this sense
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  Speaker 1: of abundance that Okay, these things are actually not going away.
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  Speaker 1: Now I have the opportunity to see how they affect
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  Speaker 1: me physically and how I feel. And if you eat
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  Speaker 1: a box of Oreos every day, you're not going to
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  Speaker 1: feel great. And that's when you're able to shift to
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  Speaker 1: that intuitive thinking and recognize, Okay, I do crave the
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  Speaker 1: roasted veggies with the dinner today, and I'm going to
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  Speaker 1: have a few Oreos afterwards.
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  Speaker 3: Right.
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  Speaker 2: So, although the beginning of this journey is going to
• 13:01
  Speaker 2: be a little bit windy and maybe a little bit overwhelming,
• 13:04
  Speaker 2: with time, as you exercise those ten principles that you cited,
• 13:09
  Speaker 2: it will change and you will learn more about yourself.
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  Speaker 2: When I looked at those ten principles, the one that
• 13:14
  Speaker 2: struck a chord with me, the one that really resonated
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  Speaker 2: with me was the idea of challenging the food police,
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  Speaker 2: so to speak. Right, So, there are so many critical
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  Speaker 2: voices in the world that are telling us that certain
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  Speaker 2: foods are good or bad, kind of like your oreos example.
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  Speaker 3: But the fact is is that you aren't what you eat.
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  Speaker 2: So by challenging the food police and looking at all
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  Speaker 2: food on an equal playing field, it allows you to
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  Speaker 2: come to your own conclusions about what feels good for
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  Speaker 2: you and your body.
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  Speaker 1: Absolutely, and to also redefine what healthy means. And this
• 13:48
  Speaker 1: is something I talked to my clients about a lot
• 13:51
  Speaker 1: and is a huge part of the lessons in my
• 13:54
  Speaker 1: group program is just thinking about that word healthy, thinking
• 13:57
  Speaker 1: about the definition, because we tend to think about nutrient
• 14:02
  Speaker 1: density as the definition of health, so everyone thinks vegetables
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  Speaker 1: for those foods, But what about recognizing how healthy positive
• 14:11
  Speaker 1: relationships are. And then the birthday cake that you're sharing
• 14:15
  Speaker 1: with someone to celebrate their birthday becomes healthy because it's
• 14:18
  Speaker 1: contributing to that relationship. So you can really expand that
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  Speaker 1: definition and it takes away that good bad mentality and
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  Speaker 1: really just allows a wider view.
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  Speaker 3: A wider view.
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  Speaker 2: And also I love the principle about respecting your body,
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  Speaker 2: accepting and embracing your body size and shape instead of
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  Speaker 2: being angry that you may be in a certain stage
• 14:41
  Speaker 2: or a certain phase that you don't feel totally comfortable
• 14:44
  Speaker 2: in accepting how things are and recognizing that you have
• 14:47
  Speaker 2: the power to move forward and determine what happens next.
• 14:51
  Speaker 3: I think that's so so.
• 14:53
  Speaker 1: Powerful And yeah, and that is so much in line
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  Speaker 1: with this other buzzworthy phrase, health at every size, that
• 15:01
  Speaker 1: kind of lumps in with intuitive eating and a lot
• 15:03
  Speaker 1: of people use together. And it's also often misunderstood because
• 15:07
  Speaker 1: people think it means any person at any rate is healthy.
• 15:11
  Speaker 1: But really what it means goes along with exactly what
• 15:13
  Speaker 1: you're saying, that you can, in this moment begin pursuing
• 15:18
  Speaker 1: your health without the prerequisite of weight loss. You can
• 15:21
  Speaker 1: just do it. However, your body is.
• 15:23
  Speaker 2: Now right right, Okay, So the next question, naturally, aside
• 15:29
  Speaker 2: from listening to your gut being more in tune with
• 15:32
  Speaker 2: how you actually feel, what are other benefits of intuitive eating?
• 15:38
  Speaker 1: Yes, so many, so many. I mean, it really does
• 15:43
  Speaker 1: also lead to better physical health. So a hang up
• 15:48
  Speaker 1: can be, oh, what if I have X y Z
• 15:50
  Speaker 1: health condition and I actually do need to lower my
• 15:53
  Speaker 1: cholesterol when you're practicing intuitive eating. This has been researched,
• 15:57
  Speaker 1: and I know the website links different studies. It does
• 16:01
  Speaker 1: help with those lab markers and really objective markers of
• 16:05
  Speaker 1: health because it takes you away from the yo yo dieting,
• 16:08
  Speaker 1: and when someone's on a diet, it tends to lead
• 16:11
  Speaker 1: to weight cycling. So you might lose whatever amount of
• 16:16
  Speaker 1: weight if you're on a restrictive diet, but we know
• 16:18
  Speaker 1: that diets don't work, and eventually the restriction kind of
• 16:22
  Speaker 1: bounces back and you regain the weight most often, probably
• 16:27
  Speaker 1: all the time. And that cycle of being at a
• 16:30
  Speaker 1: low weight and then a high weight and then just
• 16:31
  Speaker 1: going back and forth is actually worse for your health
• 16:34
  Speaker 1: than maintaining a weight that maybe is in that quote
• 16:37
  Speaker 1: unquote overweight BMI category, Even though we don't like BMI.
• 16:41
  Speaker 1: It means nothing but being at a higher weight and
• 16:44
  Speaker 1: pursuing health through behaviors, which is what intuitive eating does.
• 16:48
  Speaker 1: Focuses on those behaviors allows you to be so much
• 16:52
  Speaker 1: more sustainable, and the sustainability is what allows your health
• 16:57
  Speaker 1: markers like your mood, your energy, your bloodhe sugar, all
• 17:00
  Speaker 1: of those other things to really level out and stay consistent.
• 17:10
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  Speaker 2: That is Athleticgreens dot com slash hurdle to get a
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  Speaker 2: year's supply of Vitamin D with your first purchase, no
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  Speaker 2: code necessary. Can we talk a little bit about the
• 20:13
  Speaker 2: reference you just made to BMI we don't like BMI
• 20:16
  Speaker 2: because I think that some individuals listening to this might
• 20:20
  Speaker 2: be like, why don't we like BMI?
• 20:21
  Speaker 3: So also BMI body mass index?
• 20:24
  Speaker 2: What are some of the faux pause surrounding that as
• 20:28
  Speaker 2: a measure of health?
• 20:30
  Speaker 1: Yeah, Emily, I am so glad you asked. This is
• 20:35
  Speaker 1: one of my favorite things to talk about. So BMI
• 20:39
  Speaker 1: was created first, first issue with it. It was created
• 20:43
  Speaker 1: a very long time ago, I think like late eighteen hundreds,
• 20:46
  Speaker 1: early nineteen hundreds, way out of date by a mathematician
• 20:50
  Speaker 1: and astronomer, not even a health professional. So that's the
• 20:53
  Speaker 1: number one red flag. It's also very much based on
• 20:56
  Speaker 1: white males, so not generalizable. But the main issue is
• 21:01
  Speaker 1: BMI is simply a ratio of weight and height, so
• 21:05
  Speaker 1: it only takes those two factors into account. And those
• 21:10
  Speaker 1: two factors, I would argue you have zero impact on
• 21:13
  Speaker 1: your health. And you might think, oh, but weight has
• 21:15
  Speaker 1: impact on my health. Actually, what has more of an
• 21:18
  Speaker 1: impact on your health are your behaviors that can then
• 21:21
  Speaker 1: lead to a given weight. So I think of this.
• 21:24
  Speaker 1: I'm pretty sure I have a post on Instagram with
• 21:26
  Speaker 1: two different columns the things that influence your BMI, which
• 21:30
  Speaker 1: are those two items weight and height, and then the
• 21:33
  Speaker 1: things that influence your health which are nutrition, hydration, physical activity, stress, sleep, relationships, environments,
• 21:40
  Speaker 1: socioeconomic status, hormones, genetics, like we could go on and on,
• 21:44
  Speaker 1: and so none of that is taken into account in
• 21:47
  Speaker 1: the picture of BMI. So somebody could be engaging in
• 21:52
  Speaker 1: all these healthy behaviors and just genetically be predisposed to
• 21:55
  Speaker 1: a higher weight, and they might be told to lose
• 21:58
  Speaker 1: weight at any cost, which then could damage their health
• 22:01
  Speaker 1: in other ways. Also for athletes, if someone is very muscular,
• 22:05
  Speaker 1: they could be put in an obese BMI category when
• 22:09
  Speaker 1: they're actually just super athletic. So it also doesn't account
• 22:12
  Speaker 1: for body composition.
• 22:14
  Speaker 2: Yeah, and I remember back when there was so much
• 22:18
  Speaker 2: conversation about what the pre existing conditions were forgetting COVID vaccinations.
• 22:25
  Speaker 3: I had so.
• 22:25
  Speaker 2: Many friends who, maybe for the first time in the years,
• 22:28
  Speaker 2: like check their BMI and I'm talking about like super
• 22:31
  Speaker 2: active women, super muscular, and we were all cracking up
• 22:35
  Speaker 2: because they were like, I am literally in the obese category.
• 22:39
  Speaker 2: And one would never look at them and be like, wow, lady,
• 22:42
  Speaker 2: like what is going on here?
• 22:44
  Speaker 3: You are totally letting yourself go Oh my goodness.
• 22:46
  Speaker 2: Of course not, but it was just like, Wow, if
• 22:49
  Speaker 2: this is how we are, you know, criticizing or setting
• 22:54
  Speaker 2: the criteria for what is healthy versus what is not,
• 22:58
  Speaker 2: then we certainly have some issues here.
• 23:01
  Speaker 3: So I'm glad that we I'm glad that we tackled that.
• 23:03
  Speaker 2: Now you highlighted some of the positives of intuitive eating.
• 23:07
  Speaker 2: If you had to get honest and talk to us
• 23:09
  Speaker 2: about what some of the downsides might be, what would
• 23:13
  Speaker 2: you highlight.
• 23:15
  Speaker 1: Ooh, it's hard to think of a downside. I So
• 23:20
  Speaker 1: I'll say the challenges are the short term because of
• 23:26
  Speaker 1: what I talked about with having that sort of sometimes
• 23:31
  Speaker 1: it ends up being binge behaviors or borderline binge behavior
• 23:36
  Speaker 1: is just increasing your intake of the foods that have
• 23:39
  Speaker 1: been labeled as bad or off limits. There is this
• 23:42
  Speaker 1: rocky middle, and I say rocky because it's rocky mentally
• 23:46
  Speaker 1: and emotionally. It can be really hard on people to
• 23:48
  Speaker 1: feel like, Okay, I'm pursuing this thing, but I don't
• 23:51
  Speaker 1: feel healthier my Maybe their weight is going up to
• 23:54
  Speaker 1: above their set point weight, and it will level out
• 23:57
  Speaker 1: as your behavior's level out. But it's just not something
• 24:01
  Speaker 1: that we're used to. It's not something that people understand
• 24:04
  Speaker 1: that they need to go through this challenging period in
• 24:07
  Speaker 1: order to get to that long term change. So that
• 24:10
  Speaker 1: tends to be a big challenge for people. And I'll
• 24:12
  Speaker 1: also say just going against the grain, because when you
• 24:18
  Speaker 1: are really focused on intuitive eating and making these changes,
• 24:22
  Speaker 1: pretty much everyone I work with will tell me about
• 24:25
  Speaker 1: how hard it is because they're family, their friends, when
• 24:28
  Speaker 1: they're at social gatherings or holidays, nobody gets it. And
• 24:31
  Speaker 1: it's so hard to hear all the opposing diet talk
• 24:35
  Speaker 1: and still do what you want to do. So mentally,
• 24:40
  Speaker 1: it's a battle at the beginning until you reach that
• 24:43
  Speaker 1: point of recognizing, Okay, it does really work and it
• 24:45
  Speaker 1: does make me feel better, and then you can tune
• 24:48
  Speaker 1: other people out and live by example and hopefully help
• 24:51
  Speaker 1: them see that you're doing something good for yourself.
• 24:54
  Speaker 3: Right.
• 24:55
  Speaker 2: And you know, another criticism that I've seen about intuitive
• 24:58
  Speaker 2: eating is that it may be targeted at those who
• 25:02
  Speaker 2: have a certain amount of maybe inherent privilege, so easy
• 25:07
  Speaker 2: access to food or time or maybe even like the
• 25:10
  Speaker 2: mental bandwidth or the agency to focus on eating intuitively.
• 25:15
  Speaker 3: Also money. So what do you have to say about that?
• 25:18
  Speaker 1: Right? Absolutely, I mean that is true. It's so true.
• 25:21
  Speaker 1: If someone is food and secure, can they eat intuitively? No?
• 25:25
  Speaker 1: Probably not. That's it's a huge issue. And so I
• 25:29
  Speaker 1: think that speaks to the bigger systemic issue in our
• 25:32
  Speaker 1: country of food and security and just the food industry
• 25:36
  Speaker 1: and what we prioritize, how we allocate funds to different resources,
• 25:40
  Speaker 1: so it is a challenge. There are also ways to
• 25:47
  Speaker 1: ways to approach it to try and make it easier
• 25:49
  Speaker 1: for yourself. So when you do tune out the not
• 25:53
  Speaker 1: even diet culture, but even just wellness culture and recognize
• 25:57
  Speaker 1: it's okay to take shortcuts. It's okay to buy microwaveable rice,
• 26:02
  Speaker 1: It's okay to do these things that will make it
• 26:05
  Speaker 1: easier for you to eat the way you want to eat.
• 26:08
  Speaker 1: Sometimes it does come at a higher price point, but
• 26:09
  Speaker 1: sometimes it doesn't. So I mean, I think it's most
• 26:13
  Speaker 1: beneficial always to work with a registered dietitian who can
• 26:16
  Speaker 1: really help personalize to you and your budget and your lifestyle.
• 26:19
  Speaker 1: Meal prep is something I also love talking about because
• 26:22
  Speaker 1: it doesn't have to be two hours on a Sunday
• 26:26
  Speaker 1: in your kitchen slaving away. There are ways to make
• 26:29
  Speaker 1: it easier. So I think that there's a middle ground
• 26:34
  Speaker 1: where it might be more attainable than some people think.
• 26:37
  Speaker 1: And yes, it's absolutely not accessible for everyone, and that
• 26:42
  Speaker 1: is that is an issue.
• 26:43
  Speaker 3: That is an issue.
• 26:44
  Speaker 2: Okay, So someone's listening to this, they hear the pros,
• 26:48
  Speaker 2: they hear the cons They think, Okay, I want to
• 26:51
  Speaker 2: get start eating more intuitively.
• 26:53
  Speaker 3: The next question, how does someone start.
• 26:56
  Speaker 1: Yeah, so definitely don't get ahead of yourself, because I
• 27:01
  Speaker 1: will say what most people try to do is start
• 27:05
  Speaker 1: with incorporating the body image piece while they're just starting,
• 27:09
  Speaker 1: and that is a recipe for disaster. Is a little
• 27:12
  Speaker 1: too extreme, but it's it's gonna probably make you very
• 27:18
  Speaker 1: down on yourself because the body image is the most
• 27:19
  Speaker 1: challenging part. So what you want to start with is
• 27:24
  Speaker 1: really those those first few principles permission for all foods,
• 27:28
  Speaker 1: ignoring the food please, like changing your mindset and mentality.
• 27:31
  Speaker 1: So I would recommend getting the book, reading the book
• 27:34
  Speaker 1: into a devating even if you don't want to read
• 27:36
  Speaker 1: a whole book. There's an intuitiveating work book that you
• 27:39
  Speaker 1: can find on Amazon and that has a lot of
• 27:41
  Speaker 1: great exercises. I mean, of course, shameless plug my group
• 27:45
  Speaker 1: program really starts off with going through the mindset piece
• 27:49
  Speaker 1: and has a lot of worksheets and exercises. So examining
• 27:52
  Speaker 1: the mindset is number one. I would say, look at
• 27:56
  Speaker 1: the content you're taking in maybe to a clean out
• 27:59
  Speaker 1: of your social media feeds. See if you're getting these
• 28:01
  Speaker 1: intoitive eating messages so that you can start to shift
• 28:04
  Speaker 1: your mentality away from the black and white and that
• 28:07
  Speaker 1: openness is really where you want to start, all.
• 28:09
  Speaker 3: Right, That's a great place to start.
• 28:11
  Speaker 2: And I love also the idea that there are other
• 28:15
  Speaker 2: people that are going through this journey as well, and
• 28:17
  Speaker 2: you don't need to pay to access them. You know,
• 28:20
  Speaker 2: something great about social media is I'm sure that other
• 28:23
  Speaker 2: people that are on a similar journey are using hashtags.
• 28:26
  Speaker 2: Like even if you just look for the hashtag intuitive eating,
• 28:29
  Speaker 2: you'll find other people that are on this similar journey.
• 28:32
  Speaker 2: So seek out community and find support, whether that is
• 28:36
  Speaker 2: online or if you are finding it really challenging at first,
• 28:39
  Speaker 2: and this is something that you.
• 28:40
  Speaker 3: Really do want to pursue.
• 28:42
  Speaker 2: There are those really great resources like the ones that
• 28:45
  Speaker 2: you outlined.
• 28:47
  Speaker 1: You can also, like, if you find someone on Instagram,
• 28:49
  Speaker 1: let's say, who is a really great resource for you,
• 28:52
  Speaker 1: look at the suggested people to follow if you follow them,
• 28:56
  Speaker 1: because there definitely are people misusing the hashtags, so keep
• 28:59
  Speaker 1: your e and ears open. But yeah, it's all a
• 29:02
  Speaker 1: great place to start.
• 29:03
  Speaker 3: Yeah, that's a really good point.
• 29:04
  Speaker 2: Make sure that as you're looking at information out there,
• 29:07
  Speaker 2: that you're doing your own little audit to kind of
• 29:10
  Speaker 2: gut check if this is something that's coming from a
• 29:13
  Speaker 2: reliable source. If you are seeking experts that are talking
• 29:17
  Speaker 2: about intuitive eating, make sure they are nutritionists, registered dietitians,
• 29:22
  Speaker 2: individuals who have gone through appropriate training and have the
• 29:26
  Speaker 2: knowledge to talk about the topic in a safe and
• 29:29
  Speaker 2: functional way. Absolutely, so much good information here about intuitive eating.
• 29:35
  Speaker 2: Is there anything that we haven't touched on yet that
• 29:37
  Speaker 2: you feel like would be helpful for those that are
• 29:40
  Speaker 2: really excited about the possibility of approaching their diet this way?
• 29:46
  Speaker 1: Ooh, what have we not touched on? I mean, I
• 29:49
  Speaker 1: think we've touched on a lot of it. Really starting
• 29:53
  Speaker 1: to seek out those resources and doing kind of an
• 29:56
  Speaker 1: audit of yourself and your behavior so it can't hurt
• 30:01
  Speaker 1: to go through your day and check in with what
• 30:04
  Speaker 1: are my intentions for the things I'm doing? Are there
• 30:07
  Speaker 1: sneaky rules popping up? So that's something that I think
• 30:10
  Speaker 1: can be really helpful for people is starting off with
• 30:13
  Speaker 1: literally a list of what are the foods I'm labeling
• 30:17
  Speaker 1: as bad? What are the behaviors I'm taking for my
• 30:20
  Speaker 1: health and nutrition that are pretty rule based that would
• 30:23
  Speaker 1: feel bad if I were to not do them, and
• 30:26
  Speaker 1: just check in to see what am I actually tackling? Here, like,
• 30:30
  Speaker 1: what are my targets and goals with pursuing this process,
• 30:33
  Speaker 1: so you have clarity for yourself as an individual, right.
• 30:36
  Speaker 2: I love that idea of finding your why and making
• 30:39
  Speaker 2: sure that this is something that you want to approach
• 30:41
  Speaker 2: because you genuinely want to approach it, not just because,
• 30:45
  Speaker 2: as we said at the top of this intuitive eating
• 30:47
  Speaker 2: and being super buzzy something that a lot of individuals
• 30:50
  Speaker 2: are talking about on the socials. So doing a gut check,
• 30:54
  Speaker 2: coming back to your foundation and moving forward from there. Michelle,
• 30:58
  Speaker 2: I'm so glad that we were able to make this happen.
• 31:01
  Speaker 2: I'm so happy to have you on the podcast. Help
• 31:05
  Speaker 2: you check off this big bucket list moment for you,
• 31:08
  Speaker 2: tell us the hurdlers how they can keep up with you,
• 31:11
  Speaker 2: how they can follow along with you for more tips
• 31:14
  Speaker 2: and tricks as they go through their journey.
• 31:17
  Speaker 1: Of course, well, I am so so thankful to you
• 31:19
  Speaker 1: for having me. Anyone can follow along on Instagram. I
• 31:23
  Speaker 1: am at Michelle Pillarpitch Nutrition. My website is michellepilopitch dot
• 31:27
  Speaker 1: com and I think pretty much everything is linked from there.
• 31:32
  Speaker 1: And I told you briefly you get the exclusive that
• 31:35
  Speaker 1: there is very likely a podcast from yours truly coming soon,
• 31:39
  Speaker 1: so follow on Instagram for those updates and hopefully that's
• 31:43
  Speaker 1: in the works.
• 31:44
  Speaker 3: Follow on Instagram for the updates. I'm over at Emily.
• 31:47
  Speaker 2: A Body and at Hurdle Podcast Another Hurdle Conquered.
• 31:50
  Speaker 3: Catch you guys next time.