0:03

Welcome to Satisfaction Factor , the podcast

0:06

where we explore how ditching diet culture

0:08

makes our whole lives more satisfying

0:10

. Welcome

0:20

back to Satisfaction Factor . I'm Naomi

0:22

Katz , an intuitive eating and body image

0:24

coach .

0:25

I'm Sadie Simpson , a group fitness instructor

0:27

and personal trainer . Before we

0:29

dig into this week's episode , just a reminder

0:31

that if you'd like to support the show , we have merch

0:33

. We have a handful of designs on TeePublic

0:36

that can be printed as stickers , t-shirts

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, sweatshirts , mugs , tote bags

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and whatever else you like . T-shirts and

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sweatshirts come into sizes up to 5X

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and you can check that out at the link in our

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show notes .

0:49

Also a reminder that if you're looking for some

0:51

support in your intuitive eating and anti-diet

0:53

work , I've got availability for all

0:55

of my coaching options . I

0:57

have spots available for one-to-one

1:00

intuitive eating and anti-diet coaching

1:02

. I do that coaching in packages

1:04

of six , nine or 12 months and

1:06

I offer payment plans and other accessible

1:09

pricing options . Those packages

1:11

include weekly Zoom calls , voxer

1:13

messaging , access between calls and copies

1:16

of the intuitive eating workbook and the

1:18

your Body Is Not An Apology workbook . You

1:20

can get all the information about coaching and

1:22

submit your application at happyshapesco

1:25

slash coaching . And

1:28

if a long-term one-to-one coaching relationship

1:30

isn't for you , I've got a couple other

1:32

options for you . I offer one-off

1:35

pay-what-you-can coaching calls called

1:37

Mindset Reset Calls . Those

1:40

are individual hour-long calls to

1:42

discuss specific sticking points without

1:44

a long-term coaching commitment , and

1:47

you can get information about that and

1:49

sign up for a call at happyshapesco

1:51

slash mindset reset

1:53

. And then , lastly , I am

1:55

currently trying to gauge interest for a

1:58

fall cohort of my group coaching

2:00

program Nourish and Bloom . That's

2:03

a 40-week group program . Coaching

2:06

program Nourish and Bloom that's a 40-week group program including weekly written

2:08

content , monthly group calls , monthly journaling prompts and an online

2:10

community space . You can get

2:12

all the information about that at happyshapesco

2:15

slash nourishandbloomwaitlist

2:18

and if you're at all interested

2:20

, I do recommend that you get on the waitlist

2:22

, because that's how I'm going to know if there's enough

2:24

interest to run a fall cohort of that program

2:27

.

2:27

Yes , that's the whole point of wait lists to

2:29

gauge interest and to see what

2:31

you got out there and who's interested .

2:34

Absolutely . So you can get all the information about

2:36

all of those options on my website , happyshapesco

2:39

, and those links will also be

2:41

in our show notes . Okay

2:44

, so this week we are going to

2:46

work our way through the 10 intuitive eating

2:48

principles and offer some hot

2:51

takes and hot

2:53

tips about each of them . I

2:56

saw some of them don't feel like hot takes

2:58

they more . They feel more like just like

3:00

good tips for navigating the

3:02

practices . So I'm kind of I've kind of gone back and forth between hot

3:04

takes and hot tips . I mean , I like both . You can the practices . So I'm kind of I've kind of gone back and forth between hot takes and hot

3:06

tips .

3:07

I mean , I like both , you can have both . Right

3:09

, yeah , hot takes and hot tips .

3:11

It's a little bit of both , but basically

3:13

it's just some different perspectives or ways

3:16

to practice each of the principles

3:18

that you might not find in the book

3:20

and that we've

3:22

realized through years of our own

3:24

practices and of working with clients

3:26

. We've talked

3:28

before about how intuitive eating like

3:31

as written might not

3:33

fit everyone's needs , and

3:35

I think some of the things we're going to talk about

3:37

today might help if you're

3:39

feeling like something's missing or if

3:41

you're feeling a little stuck . We

3:44

are not going to do a deep

3:46

dive definition of each principle

3:48

in this episode Like we'll do a little refresher

3:51

as we talk about each one of them , but

3:53

if you want to revisit

3:55

the principles in depth , I

3:58

definitely recommend checking out our intuitive

4:00

eating deep dive series , which

4:02

is episodes six through 14

4:04

of the podcast .

4:07

Great reminder . Those are some good episodes and

4:09

they really go into detail of all this

4:11

stuff .

4:12

They were . Those are some of my favorite episodes

4:14

, and it's also like it's so nice to be able to just refer

4:16

people to them because they're

4:19

just like , they're just a good resource to have

4:21

on hand when you need a refresher

4:23

about what we're doing here . Yep , okay

4:27

. So principle number one reject

4:29

the diet mentality . So

4:32

a little refresher . What it is . It's essentially

4:34

the foundation for all the other principles

4:37

. It is first

4:39

and foremost about giving up

4:41

on the practice of dieting , and

4:43

that includes any practice with

4:45

the goal of intentional weight loss or weight

4:48

maintenance , because both of these things are forms

4:50

of weight control and body control . So

4:53

you know , this is the principle where we explore

4:55

the science of why dieting doesn't work

4:58

and how it causes harm

5:00

, and then we also

5:02

, in order to sort of bridge that

5:04

gap between the intellectual and

5:06

, like , the lived experience , we

5:08

also look at how that science

5:11

is reflected in our own personal

5:13

dieting experiences . And

5:15

then we do a lot of work also on

5:17

like grieving the loss of

5:19

our weight loss hopes and

5:21

dreams , all the things that dieting

5:23

and promised it would bring us

5:26

, that like it actually never really did

5:28

.

5:29

Yeah , that grieving the loss of weight

5:31

loss , hopes and dreams , that's a hard one . I mean I

5:33

know this is a topic that comes

5:36

and goes on this podcast a lot , but

5:38

like even just hearing you say weight

5:40

loss , hopes and dreams , like it really

5:43

weight

5:48

loss hopes and dreams , like it really it is such a big part of our lives for so long to kind

5:50

of give up on it , it just feels weird sometimes yeah

5:53

, absolutely , and you know it's , it's

5:55

hopes and dreams , but it's also like privilege

5:58

and social capital and access

6:00

, and like there's a lot to grieve

6:02

here and like obviously you don't

6:04

do it all in this one principle

6:06

, but like it's , this is where

6:08

we start uncovering that stuff

6:10

and doing that work .

6:13

Okay , so this ? I would say that

6:15

these are more hot tips

6:17

than hot takes . I don't know , the second

6:19

part might be more of a hot take , but the

6:22

first one is that this principle cannot

6:25

just be about weight loss and dieting

6:27

. You know we've talked about

6:29

this a million times before . But if we

6:31

are not looking at the way diet culture upholds

6:34

and is rooted in systems of

6:36

anti-fatness , white supremacy

6:38

, colonialism , ableism , healthism

6:41

, the patriarchy , gender norms , capitalism

6:44

, just all of the isms

6:46

then we're just not really

6:48

going to get very far with this work . The

6:51

science and like the self-affirmations

6:53

only take us so far . If

6:56

we want to really rid ourselves of body

6:58

shame , if we want to really reject the

7:00

diet mentality , we have to

7:02

do the really uncomfortable

7:05

work of looking at the roots

7:07

of the system , noticing

7:09

how we've participated in it , noticing

7:13

how we've internalized it . That's

7:15

going to make it much deeper

7:17

and much more sustainable for

7:20

ourselves in the long term and

7:22

it's also going to do the most in terms of societal

7:25

impact and like true dismantling

7:27

of these systems . So , like

7:29

it can't just be

7:31

about diets don't work like , it has

7:34

to go deeper than that . And

7:38

then the second thing and again I don't

7:40

know if this is a hot tip . I think it's like a borderline

7:42

hot take Whenever

7:45

you're feeling stuck in one of the other principles

7:47

, there's a really good chance that you

7:49

need to come back here to this principle

7:52

for a minute , because it is very

7:54

likely that some aspect of diet

7:56

culture or the diet mindset is

7:58

what's tripping you up with whatever other principle

8:00

you're working on Now . That doesn't

8:03

mean you have to stop working on the other

8:05

principle and start over , Because

8:08

in practice , like the principle

8:10

of rejecting the diet mentality is really part

8:13

of every other principle as

8:15

well . So this really

8:17

just means that we have

8:19

to take a minute to like actively

8:21

incorporate this principle

8:23

into whatever work we're doing and like

8:27

consciously ask ourselves , like

8:29

what is the diet culture narrative

8:31

that's standing in my way ? And

8:34

when I say that , I'm using diet culture

8:36

as a broad descriptor here , because

8:39

maybe it's actually ableism

8:41

, maybe it's actually healthism or

8:43

gender norms or something like that . But

8:45

once you identify it , then you're

8:47

going to know what you need to work on alongside

8:50

the other principle you're working on .

8:54

I think that's a little bit of a hot take and

8:56

a hot tip . I think it kind of toasts the line

8:58

of both .

9:00

Yeah , it's like a thing nobody tells

9:02

you about practicing a two-minute meeting

9:04

Yep . Okay

9:11

. Principle number two is honor your hunger . And again , brief refresher definition

9:14

. This principle , like at its most basic

9:16

, is about learning to recognize

9:19

and honor our hunger cues so

9:21

that we can keep ourselves adequately fed

9:23

. So this is the principle

9:25

where we learn to listen to our

9:27

bodies , which is not a like

9:29

switch we flip . There's always a learning curve . We

9:32

learn what hunger feels like and

9:34

we practice eating when we're hungry . Okay

9:39

, so I think this

9:42

is a , this is a hot

9:44

tip with a hot take like baked

9:46

into it . The

9:49

most important part of this principle

9:51

is not figuring out exactly

9:54

the right way to honor our hunger , it's

9:56

overcoming the fear of hunger

9:58

and the belief that hunger is a problem

10:01

. So

10:03

something I hear a lot

10:05

is I'm not sure

10:07

if I'm actually hungry , so I'm

10:09

not sure if I should eat , and

10:12

so here's the hot take part of it , especially

10:15

in the beginning . If you think

10:18

you might be hungry , but you're not sure

10:20

, eat every

10:22

single time , as long as that's accessible . If

10:26

you , if you even think you

10:28

might be hungry , eat

10:30

, and I say especially

10:32

in the beginning , but like maybe

10:35

always yeah , yeah , it's

10:37

like that thing .

10:38

Like I mean , I know there's controversy

10:40

here from a pelvic floor

10:43

standpoint , but like if you're

10:45

leaving the house and you even think you

10:47

might need to go to the bathroom , go

10:49

ahead and go , because you might not know

10:51

where you can find a bathroom . Like it's kind

10:53

of similar like bodily

10:55

cues of like okay , there's a little inkling

10:58

I might need to pee . Probably should

11:00

do it because it might not get to go in

11:02

the next three hours or whatever .

11:04

Yeah , that's like that's definitely similar

11:07

and like , as far as the

11:09

food thing goes , there's like there's a lot of reasons

11:11

why if you think you're

11:13

hungry you should just eat . But

11:17

like the main two are one

11:20

, thinking about food as a hunger

11:22

cue . So there's

11:24

a really good chance that if you are thinking

11:27

you're hungry , you are

11:29

and you just haven't

11:31

recognized that and acknowledged

11:33

it and validated it as a hunger

11:35

cue yet . The

11:38

second is so

11:41

what if you're not hungry and

11:43

you eat anyway ? So

12:03

what if you're were wrong and you

12:05

ate when you weren't hungry ? Like there's

12:07

obviously a diet culture narrative

12:09

there that's worth spending some time

12:11

unpacking and

12:13

in the meantime , eat . And

12:17

then the second hot tip is if

12:19

you never think you're hungry

12:22

, set timers and make sure

12:24

you eat anyway . That's

12:26

still intuitive eating . Some

12:28

of us are never going to be able to rely

12:31

purely on our hunger cues and

12:34

most of us will at some

12:36

point in our lives , go through periods

12:38

when our hunger cues are unreliable because

12:41

of stress , grief , because of heat

12:43

, because of illness , because of altitude

12:45

I've learned recently has like

12:47

a pretty significant effect on like muting

12:50

hunger cues , and that's

12:52

just a few reasons . You

12:54

still need food and

12:57

if you're a temporary lack

12:59

of hunger cue person versus a

13:01

never can sense hunger

13:03

cues person . Not only

13:05

do you still need food , you still need

13:07

as much food as you

13:09

needed before the stressful period

13:12

or whatever is going on . That's muting your hunger

13:14

cues . And because

13:16

you can't feel those hunger cues

13:18

, even if you're setting timers like that's

13:20

not your usual way

13:23

of relating to food , like that's not your usual

13:25

way of relating to food so

13:30

you're probably going to end up eating less than you normally would during

13:32

that period of time , which means you're going to be extra hungry for

13:35

a little while . When you do get your hunger

13:37

cues back and that is a

13:39

good thing that needs

13:41

to be honored just as much as any other

13:43

hunger cue Like that's all cue , that's all normal

13:46

, that's all your body doing what it's supposed to do

13:48

, it's

13:51

nuanced . But yeah

13:53

, basically , when in

13:55

doubt , eat , eat If

13:59

you right , like that's , that's it

14:01

Just when in doubt , eat , okay

14:05

. Principle three is make peace

14:07

with food . What

14:10

it is is unconditional

14:13

permission to eat , unconditional permission

14:15

with food , where

14:23

we do a lot of work around recognizing that diet culture has kind of brainwashed

14:25

us into thinking that we need an outside source to keep us in line

14:28

around food and that if we don't have that , then like

14:30

health catastrophe , endless

14:33

weight gain just you know all the

14:35

fear mongering basically . So

14:37

you know we do the work here

14:39

around realizing that our food rules

14:42

are what's driving our food rebellion

14:44

, about learning to let go of those

14:46

rules , and we do a lot of practicing

14:49

eating our off-limits foods

14:51

so that we can learn that we actually can

14:53

be trusted with them . Kind

14:56

of a side note in practice I usually

14:58

do this as principle four instead of principle

15:01

three with people , but it actually

15:03

is principle three , okay

15:07

. So again

15:09

, I think this is these are mostly . These are like

15:11

lukewarm takes but hot

15:14

tips . So

15:16

first , you actually are

15:18

going to eat a lot when

15:21

you first start giving yourself unconditional permission to eat and

15:23

it is going to feel a lot when you first start giving yourself unconditional permission to eat and it is going

15:25

to feel like it reaffirms all

15:27

of your fears about needing rules for control

15:30

. But what we

15:32

really need during this principle

15:34

is not more control , it's

15:36

time and it's self

15:38

compassion and it's a willingness

15:41

to unpack our internalized anti-fatness

15:43

. So you know

15:45

, mostly again it's about remembering

15:47

that rejecting the diet mentality has to

15:49

be a part of every single principle

15:52

. The

15:54

other thing is that it's

15:56

okay if you're

15:58

afraid of weight gain at first

16:02

. There is a really good chance that by the time

16:04

you get to this principle , you might have

16:06

already gained some weight just from

16:08

no longer suppressing

16:10

your appetite and ignoring your hunger cues

16:13

, and that can make the idea

16:15

of allowing yourself unconditional permission

16:17

even more scary . And

16:20

, yes , you might gain more

16:23

weight while you practice this principle , which

16:25

might make it hard to give this principle

16:28

all the time it might actually take . But

16:31

we're never going to actually be able

16:33

to let go of all of our rules and restrictions

16:35

if we don't work to let go of our fear

16:37

of weight gain and like

16:39

, okay , maybe this is the

16:41

hot take part . To

16:43

me , this work is actually

16:46

what this principle is all about . It

16:48

doesn't matter if you ever

16:50

eat the ice cream , as long

16:52

as you know that it would be okay

16:54

if you did , no matter what your

16:56

body looked like .

16:58

Yep .

17:09

Yep , and just kind of as a helpful tip alongside this , for a deep dive into unpacking

17:12

the desire for weight loss , I would recommend checking out episode 55

17:14

. What if I still want to lose weight ? And

17:16

episode 80 . What if weight loss could

17:19

actually help your situation ?

17:20

Yep , those are two of our most popular

17:23

episodes , and that is for a good

17:25

reason . They're really really good . So if you

17:27

haven't had a chance to listen to them , or

17:30

if it's been a while and you need a refresher

17:32

, those are good ones to go back to .

17:34

Yeah , and honestly , like the fact that those

17:36

are two of our most popular episodes

17:38

should also tell you that this

17:40

is such a normal thing

17:42

to feel and a normal thing

17:44

to have to navigate as you go through this process

17:47

, so like you're not doing anything

17:49

wrong by having

17:51

those fears and struggling with those

17:53

questions . Yeah , okay

17:57

. Principle four is challenge

17:59

the food police . So

18:01

what it is is all about

18:03

letting go of value judgments

18:05

about food . So , again

18:07

, this is the principle where we learn that

18:09

, while some foods are more nutritionally

18:12

dense than others , and some foods are more energy

18:14

dense than others , neither of those things

18:16

is inherently good or bad . And

18:20

we do a lot of work around building awareness

18:22

of how diet culture moralizes food

18:25

, how we've internalized that thinking

18:27

and how it's interfered with

18:29

our autonomous decisions around

18:32

food . Okay

18:34

, so this one's purely a hot tip . It

18:36

is like not even a slightly lukewarm

18:38

take , but we have to

18:40

address the external

18:42

food police in this principle too , which

18:45

means setting boundaries with people

18:48

in our lives about food and diet

18:50

talk . So , yes

18:53

, this principle is about doing the internal

18:55

work to let go of narratives and to find

18:58

powerful reframes , but that only

19:00

goes so far if we allow ourselves

19:02

to be constantly saturated in

19:04

other people's value and moral

19:06

judgments about food and bodies . So

19:09

doing this work helps build

19:11

resilience to diet culture , but

19:14

it's not an impenetrable force field

19:16

. We still need

19:18

to have safe people and

19:20

safe spaces where we don't constantly

19:22

have to be fighting off diet culture narratives

19:25

and , since intuitive

19:27

eating is really about recognizing

19:29

and meeting our needs , learning

19:31

to set boundaries that help us

19:33

meet our need for safety and

19:36

for peace is very much

19:38

like in the wheelhouse of this

19:40

principle Again

19:44

, like not really a hot

19:46

take at all , but definitely an important

19:48

tip for navigating that principle

19:50

. So our hot

19:53

tip is that

19:55

healthism can show up really

19:58

, really strongly here , very

20:00

much in the same way that it often shows up

20:02

when we talk about unconditional permission to

20:04

eat , because diet

20:06

culture and healthism tell us that

20:08

if we're eating for pleasure , then

20:10

we're definitely all we're

20:13

eating is like super energy dense food

20:15

. You

20:17

know , within diet culture , pleasure

20:20

is supposed to be reserved for cheat days

20:22

or special occasions and

20:24

we have to earn it through deprivation

20:26

, and so it

20:30

can be scary to let go

20:32

of that and just eat

20:34

foods that give us pleasure . It's

20:39

that whole , you see , in all kinds of things

20:41

in pop culture about . Oh , it must be

20:43

good for you because it tastes bad or something

20:45

like that , right ? Or

20:47

if it's good for you , then it must taste

20:50

bad , but like and

20:52

here's the lukewarm

20:54

take . It's not exactly a hot take , but

20:56

it's not . It's not nothing . Food

20:59

that tastes good is good for us . Yeah

21:03

, yeah , I think that's a good take Right

21:05

Food that nourishes us physically

21:08

, mentally , socially , culturally

21:10

and emotionally is good

21:12

for us , and the only

21:14

reason we think otherwise is because of internalized

21:17

anti-fatness . So

21:20

again , we have to , like intentionally

21:23

incorporate some of principle one here

21:25

and explore that fear of weight gain

21:27

and a lot of our beliefs about weight

21:30

and health . And

21:33

then the other thing in this principle is

21:35

that , like a lot of times , we have to explore

21:38

our relationship to pleasure more broadly

21:40

, like not just related to food . Like

21:43

, are we denying ourselves pleasure in other

21:45

areas ? Do we see ourselves as

21:47

worthy of experiencing pleasure ? Is

21:50

our pleasure a priority or something

21:52

that we see as secondary to meeting

21:55

other people's needs or to meeting outside

21:57

expectations ? Like , just

22:00

how does pleasure factor

22:02

into our lives generally

22:04

? And like , if we

22:07

don't deserve or aren't worthy of experiencing

22:09

pleasure , who is ? These

22:11

are like very big questions

22:14

and often actually have to be a part of

22:16

this principle . Okay , principle six

22:18

is feel your fullness , which

22:21

is all about getting in touch with

22:23

our fullness cues and learning what it means

22:26

to find , learning

22:29

what it means to be comfortable and satisfied

22:31

. So when we talk about fullness within intuitive

22:33

eating , we're talking about

22:35

a comfortable and satisfied

22:38

fullness , satisfied

22:46

fullness , and that can take a while to figure out for ourselves , because it's going to mean something

22:48

different for everybody . Like there's no prescriptive answer of like

22:50

how full is the right amount of fullness

22:52

for each person . So

22:55

that's primarily what this principle is about

22:57

. Okay , so I

23:00

think this one actually is a hot take , because

23:02

I feel like I don't ever hear

23:04

people talking about this . Feeling

23:08

fullness is actually

23:10

a key part of honoring our

23:12

hunger . So this

23:14

principle is not about making sure we don't

23:17

eat too much . It's actually about

23:19

making sure that we're eating enough

23:21

every time we eat . Like

23:24

we should be eating

23:26

to fullness every time we

23:29

eat , not to like 80%

23:31

full , but to 100%

23:33

full every time . That's

23:36

how we know that we're actually honoring

23:38

our hunger and not just managing

23:40

it , not just like quieting

23:43

it , but like actually honoring

23:46

it . And like you

23:48

know , nothing's black and white . So obviously there

23:50

are exceptions . For instance , like

23:53

you're going to cook dinner

23:55

but you're super hungry and need a

23:57

snack before it , like just to tide you over

23:59

until dinner . Okay , maybe you don't eat

24:01

to 100% fullness while

24:04

you're cooking dinner , fine

24:06

, like , but those are the exceptions

24:09

. Like , 99%

24:12

of the time , you should be eating

24:14

to 100% fullness . That sounded

24:16

like that anchorman quote 60%

24:18

of the time . It works every time , but

24:24

I stand by it , okay

24:30

. Secondly and this is also

24:33

a hot take we are

24:35

never going to completely eliminate

24:37

eating past fullness . In

24:39

fact , I would say that

24:42

if we never eat past fullness

24:44

, we're probably restricting . Yeah

24:49

, eating past fullness

24:51

is just part of the human experience

24:53

. Sometimes it's accidental

24:55

, right Like we just we missed

24:57

the mark because we were distracted or

25:00

we just miscalculated and we ended up more full

25:02

than we wanted to be . Sometimes

25:04

it's intentional we're eating something

25:06

we really enjoyed , we're eating something that

25:08

we don't usually have access to , and

25:11

we just make the choice

25:13

to continue eating it , even after we

25:15

know we're technically full . The

25:18

important thing is that both of those scenarios

25:20

are actually fine . The

25:23

first is just , it's a learning experience

25:25

, it's fine and the second

25:27

is an exercise of autonomy , and

25:30

both of those things are equally valuable

25:33

in an intuitive eating framework like

25:44

directly work with folks through the intuitive eating framework

25:46

.

25:46

However , I can very much remember , like when I was doing more of this

25:48

, this , the fill your fullness one I feel like was always tricky

25:52

and for different reasons , for different

25:54

people , cause again like everything's nuanced and

25:56

everybody is like individualized

25:58

but like , I think , for a lot of the reasons

26:01

that you talked about , like

26:03

the whole , like eating to 100 full

26:05

, like that's it . That's hard for people

26:07

, which all of these are hard for people when you've been like

26:10

immersed in this diet mentality forever

26:12

. Oh for sure , but it's so like

26:14

, it's so

26:16

hard because it's . It's

26:19

like how , how do you know when

26:21

you're 100% full , whenever you

26:23

have been spending so long trying to repress

26:26

what hunger really

26:28

even is ? So

26:30

this is a hard one , I feel like Absolutely

26:33

and honestly .

26:36

I feel like my take on that is very similar

26:38

to my take on hunger , in

26:40

that you're better off erring

26:43

on the side of more food than less

26:45

food , especially in the beginning . Yeah

26:48

, like I'd rather you

26:50

end up 105%

26:52

full than 90% full

26:54

. Yeah , like

26:57

it's . It's just because

26:59

and I there's so

27:01

much like unpacking of narratives

27:04

that has to go into that but

27:06

like the thing is that if you only

27:08

let yourself get to 90% full

27:11

, you're never going to understand

27:13

what fullness cues feel like . If

27:16

you let yourself get to 105

27:18

or 110% full , you'll

27:20

at least feel the cues

27:22

and know that

27:25

like you went past them a little , but

27:27

if you never get to them , you never

27:29

learn what they feel like .

27:31

That is true .

27:34

Also just to break the habit . Like

27:37

you know , there's there's something

27:39

to being very intentional about

27:41

building new habits and letting

27:44

go of old ones . So if previously the

27:46

thing was always to avoid fullness

27:49

or to not get all the

27:51

way full , it's so important

27:53

behaviorally to practice

27:56

letting yourself feel full

27:58

and just

28:00

recognizing that like there's no

28:02

, there's no perfection here , right

28:05

, like there isn't

28:07

actually a gauge on your stomach

28:09

that's like oh , this was 100%

28:11

full . And this was 102%

28:14

full and you went 2% over it . Like it's

28:16

trial and error and it is entirely

28:19

based on your internal cues

28:21

and it's going to be different from day

28:23

to day and at different times of day

28:26

, like all of these things

28:28

. So , like you know , so much of

28:30

this is just about realizing that

28:32

like it doesn't fucking matter , which

28:36

is really like you can't just say that

28:38

because that sounds really dismissive and

28:41

it's like it's not meant

28:43

to be dismissive . It takes so

28:46

much time and so

28:48

much work to get to a place to

28:50

realize that the minutia actually

28:53

doesn't matter . Okay

28:59

, principle seven cope

29:02

with your emotions with kindness . So

29:05

what it is is noticing

29:07

when we're using food as a coping mechanism

29:10

. Notice , I did not say stopping

29:13

using food as a coping mechanism

29:15

. We are just noticing

29:17

when we're using food as a coping mechanism , and

29:19

I mean that both in terms of eating

29:22

food and restricting food . So

29:26

this is where we work on identifying

29:28

our emotions and our needs and

29:30

we work on building a larger toolbox

29:33

of coping tools and skills

29:35

for meeting our needs , so that food

29:37

isn't our only option . Not

29:40

a hot take , necessarily

29:43

, but also maybe I don't know

29:45

. I don't know what the category is . This is a hot take

29:47

or a lukewarm take or a hot tip or what

29:49

. This part's not controversial

29:53

, at least within intuitive eating . Emotional

29:56

eating is not a problem . It

29:59

is information about something else that might feel like a problem . It is information

30:01

about something else that might

30:03

feel like a problem , but

30:06

this is the part that I think is important . If

30:08

we simply try to stop

30:11

emotional eating , we are never

30:13

going to address the actual problem . So

30:17

what I mean by that is like to take it into another

30:19

context , because a lot of times that's helpful for

30:21

the framing of it . If

30:30

you are having insomnia and you are exhausted , sure , you could try to fix the exhaustion with just caffeine

30:32

, like something that's just going to make you feel more awake

30:34

. But even if it does

30:36

wake you up , that only

30:38

fixes the symptom of the

30:40

problem , which is the exhaustion , and

30:43

like , yeah , you can do that every day for

30:45

the rest of your life , but you're going to have

30:47

to because you've never actually addressed what's

30:49

causing the exhaustion . The

30:53

problem is the insomnia

30:56

, and so you need to figure out

30:58

how to address the insomnia , not

31:00

the exhaustion . Emotional

31:03

eating is the exhaustion in this , and

31:05

if we focus on just fixing

31:08

the emotional eating , just stopping the

31:10

fact that we eat emotionally , we're never

31:12

going to get to the cause of why we're

31:14

doing that . We're never going to get to the root

31:16

of what's making us emotional

31:18

and needing a coping thing in the first

31:21

place . A coping thing

31:23

, that's a professional term , so

31:28

like , I think that's

31:30

again

31:33

maybe not a hot take , but like

31:35

, maybe a little bit different of a framing , like

31:37

a little bit more approachable of a framing for it

31:39

. And here's

31:42

the other , the second half of that . If

31:44

we can overcome our internalized anti-fatness

31:47

that makes us so critical

31:49

of emotional eating , then

31:51

we can actually see emotional eating

31:53

as a helpful tool for

31:56

self-awareness and reflection instead

31:59

of seeing it as a harmful behavior that

32:01

needs to be stopped . Reflection

32:04

instead of seeing it as a harmful behavior that

32:06

needs to be stopped . Like , because

32:09

emotional eating can actually be like an early warning sign , right , like it can actually

32:11

be something that serves a really useful purpose that

32:14

maybe we'd actually be worse off without

32:17

. Like maybe we'd actually have a harder time

32:19

identifying our

32:22

like that we have an unmet need If

32:25

our emotional eating didn't

32:27

pop up to tell us like hey , something's

32:30

up .

32:31

Maybe that's the hot take here . Like

32:33

that , the emotional eating

32:35

is a warning sign for like

32:37

something else going on .

32:40

Yeah , yeah , I

32:42

think you're right . I think that's the hot take , that

32:45

like maybe emotional eating is a good

32:47

thing , maybe it's like a functional , helpful

32:50

mechanism that we have going on

32:52

, instead of like red flag

32:54

.

32:54

Something's happening here

32:56

.

32:57

Right and that if we could , you know

32:59

, bring that principle one work in here

33:01

and and let go of the internalized anti-fatness

33:04

that makes us feel like it's something that needs

33:06

to be shut down . We could

33:08

actually be grateful for it , maybe

33:10

, okay . Principle

33:15

eight respect your body

33:17

, which is all about

33:19

recognizing that our bodies deserve

33:21

all the good things kindness

33:24

, care , dignity , comfort

33:27

, nourishment , movement , safety

33:29

, pleasure , all of the things

33:31

, no matter what , no matter what

33:33

they look like , no matter what

33:35

their ability level is , no matter

33:38

any other

33:40

identity or state , our

33:43

bodies are deserving of all of these things . So

33:47

I think the hot tip

33:50

again I don't think this is really a hot

33:52

take , necessarily , and it's certainly something

33:54

we've talked about a million times before we

33:57

cannot cultivate body respect

33:59

just by focusing on our

34:01

own body image . So

34:04

I mean , don't get me wrong , we do

34:07

have to do body image work . That's

34:09

super important but we also

34:12

have to cultivate a respect for all

34:14

bodies and understand

34:16

the ways that society teaches us to see

34:18

bodies in a hierarchy where

34:20

some bodies deserve more respect than others

34:23

. And that means

34:25

doing much more than just

34:27

like mirror work , like

34:29

we can't just stand in the mirror and , you

34:31

know , affirmation our way into this

34:33

Body respect on

34:35

a societal level means

34:38

doing things like advocating

34:40

for spaces where all bodies

34:43

feel seen and valued

34:45

and honored . It means

34:47

challenging the status quo

34:50

and calling out biases with our friends

34:52

, our family , maybe even strangers

34:54

, depending on the context and our safety

34:56

level , and stuff it

34:59

just . It really involves , like actively

35:02

working towards more

35:05

inclusive and compassionate spaces

35:07

, even when it's uncomfortable . Um

35:10

, you know , are you in a

35:12

waiting room where there's no chairs

35:15

that would accommodate larger bodies ? Tell

35:17

somebody , you know . Are

35:20

you in a fitness

35:23

class that doesn't accommodate

35:25

for larger bodies ? Tell

35:27

somebody , like , just

35:30

you know , are you hanging out with your friends

35:32

and everybody's making derogatory

35:34

body comments ? Say something . These

35:38

are the things that we have

35:40

to do as we cultivate

35:42

body respect , because we

35:45

can't . It doesn't matter how much we

35:47

tell ourselves our bodies are okay , if

35:49

we still live in a world where they're

35:52

not . Um

35:54

, and we can't walk

35:57

around critiquing other people's bodies

35:59

and then think that somehow we're going to feel

36:01

okay about our own . That's never going to happen

36:03

. Principle

36:06

number nine and now I kind of want to preface

36:08

these last two

36:11

principles with , like

36:13

, maybe my hottest

36:15

intuitive eating take , which

36:18

is that nutrition

36:21

and exercise are not

36:23

the end goals of intuitive eating , not

36:26

even healthy relationships with nutrition

36:28

and exercise . And

36:30

if we treat intuitive eating like

36:32

it's incomplete without accomplishing

36:34

the nutrition and exercise parts , then

36:37

it's basically another diet plan , even

36:39

if it's not technically about weight loss . It's

36:42

basically another diet plan , even if it's

36:44

not technically about weight loss Like

36:50

. So you do not have to do the movement and

36:53

nutrition principles at all if you don't

36:55

want to . Intuitive

37:01

eating is really about recognizing your needs , acknowledging them

37:04

as valid and making autonomous decisions , which means that choosing not to do the movement

37:06

and nutritional principle , the

37:08

movement and nutrition principles , is just

37:11

as much a practice of intuitive eating

37:13

as anything else . So

37:15

, like the

37:17

hot that's , that's probably my hottest

37:20

intuitive eating take the umbrella hot . Take

37:22

right the umbrella hot . Take for these last

37:24

two principles . Having

37:28

said that , principle nine

37:30

is movement . Feel

37:32

the difference , aka joyful

37:34

movement . Can I throw in another hot

37:36

take ? The titles of

37:39

these last two principles are

37:41

the worst . They are Like just call them joyful movement and gentle nutrition . The

37:43

titles of these last two principles are the worst , Like , just call them

37:45

joyful movement and gentle nutrition .

37:47

Just call it what it is .

37:49

Why are they so flowery ? It doesn't have

37:51

to be like that . So joyful

37:54

movement . This

38:00

principle is all about learning that there's like a million reasons

38:02

to move our bodies that have absolutely nothing to do with changing

38:05

the way our bodies look , and doing the work to disconnect

38:07

movement from diets and body change

38:10

. This is where we start reevaluating

38:12

what counts as movement . We

38:15

discover how we enjoy , or

38:17

can at least tolerate , moving our bodies

38:19

. It's really just all about

38:21

reshaping our relationship with movement

38:24

. So

38:26

the hot

38:29

tip perhaps for

38:32

this one is that most of us need to

38:34

take a full break from

38:36

intentional exercise in order to

38:38

peel back the layers of our relationship to movement

38:40

. I say hot tip . I also

38:42

know we have said this a million times on the podcast

38:45

, but this is a great example

38:47

of what we said at the beginning about if you feel

38:49

stuck in a principle , go back to principle

38:52

one , because if you can't

38:54

stop associating movement with

38:56

weight , with food , with stuff like that

38:58

, you might need to stop with

39:00

intentional movement for a while . And

39:03

if you're unwilling to do that , it's

39:06

worth asking yourself why Like

39:08

what diet culture narratives are

39:10

telling you that you can't take

39:12

a break for the sake of sorting out

39:14

and healing your relationship to movement . And

39:17

no , that doesn't mean you're

39:19

not allowed to play with your kids or go for walks

39:22

or garden or anything like that . You

39:24

also maybe you can still do spontaneous

39:26

movement like going for a group hike or a family

39:29

bike ride or something like that . But we're

39:31

talking about like no scheduled

39:33

workouts for a while , and

39:35

I know that can feel super uncomfortable

39:37

and that's why you

39:40

might need to ask yourself like why

39:44

are you not willing to give yourself that grace

39:46

here ? The

39:48

second thing is that it is okay

39:50

if you never find movement

39:53

joyful . On

40:05

Instagram and she also writes the Fluffy Kitten Party blog wrote a great post a couple of years

40:07

ago about how tolerable movement is often a more

40:09

approachable goal , especially

40:11

for folks with chronic illnesses that can

40:14

benefit from movement but maybe

40:16

also make movement really difficult . So

40:20

there's that . But also maybe

40:22

you just don't like movement at all

40:24

and you never find a regular movement practice

40:27

that you like . That's actually okay

40:29

too . Like you don't have

40:31

to exercise if you don't want to . You

40:33

don't have to earn your worth , your respect

40:35

, your nourishment or anything else through

40:38

exercise or movement here's

40:40

another , I guess , kind of self-serving

40:43

hot take as a personal trainer

40:45

.

40:45

There are I

40:48

don't want to say a lot , but I definitely

40:50

have a handful of clients

40:52

that do not like exercise and

40:54

I know we have a we've have a full

40:56

episode about words

40:58

like accountability and things like that

41:00

. But literally like they

41:04

pay for personal training because they

41:06

just need somebody to show up for

41:08

, like they need to schedule an appointment , and

41:10

I've gone back and forth like on

41:13

my feelings towards that . But like at the end

41:15

of the day I'm like okay , like they

41:17

might show up , they might hate everything

41:19

we do , but they came and they did

41:21

it because that is what they have chosen to

41:24

want to do for themselves and

41:26

like and that's okay . Like that might

41:28

not be okay for everybody , but for these individuals

41:30

like that's that's what they want to do , and like

41:32

and it's fine .

41:34

Totally . And I also just like because

41:37

you brought up the thing about the language , like

41:39

I think the issue is not that

41:41

like people do that . It's calling it accountability

41:44

instead of routine , like what they need is

41:46

routine , right , they're not

41:48

accountable to you . Like you're

41:50

not going to punish them if they don't show up

41:53

. You're just there to help them keep a routine and

41:58

that totally makes it is very hard , especially

42:00

with , like , all the things that

42:02

we all have going on all

42:04

the time . It is really

42:06

really hard to book in

42:09

time for

42:11

ourselves without

42:14

some structure . And

42:16

multiply that by a million

42:18

if it's for something you don't actually want to do

42:20

, but

42:23

like you see the utility in doing , like

42:25

it's something you want to do but don't enjoy

42:27

doing , let's . I think that's the good

42:30

thing . Um , so yeah , like

42:32

that's a great way to navigate

42:34

that , especially if you're in the like tolerable

42:37

movement versus joyful movement camp

42:40

. Yep , absolutely . Which

42:44

brings us to principle 10 again

42:46

. So , flower relief , so

42:48

flowery , honor your health with gentle

42:51

nutrition , which we can actually just

42:53

call gentle nutrition .

42:54

It's fine I'm a very

42:56

big fan of calling things what they are just

42:58

call it what it is it's

43:01

so weird .

43:02

Like we don't do that for any of the other principles

43:04

, why does this one have to ? Why did these last

43:06

two have to be like that ?

43:08

I wonder if this because these have been kind of scrutinized

43:10

, of like well , maybe movement isn't joyful

43:12

and they've tried to , you know , reword

43:14

that , but like , whatever , like

43:17

potato , potato .

43:19

I am positive that is

43:21

exactly what it is and

43:24

I just like cause it has that feeling

43:26

of like this has been workshopped to death

43:28

. Let's put it

43:30

through a focus group everybody . Okay

43:34

, gentle nutrition is

43:36

all about learning to take the facts of

43:39

the nutritional content of our food and

43:41

measure that against our actual

43:44

experiences in our bodies , against our

43:46

preferences , against what we have access

43:48

to , against what

43:50

fits in our lives , so that

43:52

we can make truly autonomous choices

43:54

about food . Okay

43:58

, I feel like maybe both

44:00

of these are slightly hot takes . The

44:02

first one is you probably

44:05

know everything you need to know about nutrition

44:07

already . If you've been dieting

44:09

for years , you probably know more

44:12

than you need to know , to the point where it

44:14

might be helpful to unlearn some of it

44:16

because you don't need it

44:18

. It doesn't actually apply to you as

44:20

an average person , because

44:23

the average person does not need

44:25

to be micromanaging their nutrition . You're

44:28

probably getting a perfectly fine

44:31

amount of protein . Fruits

44:34

and veggies are great , and you already

44:36

knew that Pizza

44:38

for every meal probably isn't going

44:40

to make you feel so hot . And

44:43

once you've gotten to this principle

44:46

and you've learned to

44:48

listen to your body , you probably

44:50

also already know all the unique

44:53

things to your personal nutrition

44:55

as well . Like maybe

44:58

too much dairy doesn't make you feel great , maybe

45:00

you need more fiber for your digestion , maybe

45:03

carbs at dinner help you sleep better . The

45:12

fact is that if you're not an elite athlete or someone who needs

45:14

medical nutrition management , you probably don't need to do much more than

45:16

that to practice gentle nutrition . The

45:19

second thing is this

45:21

principle has two parts and

45:23

they are equally important . We

45:26

often focus on the nutrition and

45:29

forget about the gentleness need

45:44

to focus so hard on nutrition , like if our kitchen is being remodeled and we only

45:46

have access to a microwave for our dinners for a while . The stress

45:48

of trying to make every meal balanced

45:50

and to like maintain your regular eating

45:52

habits is probably

45:54

worse for you than a week of eating microwave

45:57

dinners . I

45:59

once I wish I could remember who I

46:01

heard this from , but I once heard somebody say that

46:04

they always see red flags when

46:06

someone says they're passionate about nutrition

46:09

and

46:11

they were talking about mostly health

46:13

and wellness professionals and influencers

46:16

because it just always signals

46:18

some serious healthism

46:20

, wellness , diet , diet

46:23

culture , like obsessions , and

46:26

I feel the same way , like

46:30

nothing sets off alarms for me

46:32

like I'm passionate about nutrition .

46:34

No , you are not you've

46:37

just done a lot of diets and you've learned a lot

46:39

, and so you feel like you need to tell other people

46:41

about your diets and what you have learned .

46:43

Right , you are passionate about telling people what

46:46

to do and

46:51

I also think that this is true for

46:53

non-professionals , when

46:55

we always make nutrition our top priority

46:57

, because it just can't be

46:59

, like there is just no

47:02

way that nutrition is more important than

47:04

our mental health , our relationships

47:06

, our social experiences , like just

47:09

all of that , like our stress levels

47:11

, just all of that stuff . Like

47:15

if nutrition is constantly

47:17

your top priority , like that you cannot

47:19

move down the priority list for any

47:21

reason . That's

47:24

a sign that we need to go and look

47:27

at what narratives

47:29

are keeping it at the top of our list . Because

47:32

why , why

47:34

is it at the top of your list , especially

47:38

to the point of trying

47:41

to navigate it under

47:43

, like , impossible circumstances

47:46

a kitchen remodel , travel

47:48

, like things like that . Like , just if

47:51

you can't let it go . There's some questions

47:53

to answer . Right , it's

47:58

all the principles . That's a lot of hot

48:00

tips and hot takes , so many hot tips

48:03

and hot takes and lukewarm takes

48:05

and hot takes nuggeted

48:07

inside of hot tips . Um

48:12

, but I do really hope that this

48:14

is helpful for

48:16

folks who , again

48:18

, just like , don't necessarily relate

48:21

to intuitive eating as

48:23

written , who might feel stuck

48:25

with some of these principles , because

48:27

I think these are

48:30

aspects of actually

48:33

applying the practice of intuitive eating

48:35

that aren't very

48:37

clear when

48:40

you just read the book or do

48:42

the workbook or something like that . There are things

48:44

that I think really

48:47

make a difference in terms

48:49

of practical application that

48:53

just aren't

48:55

accessible if

48:58

you're trying to just navigate through it by

49:00

reading the book on your own .

49:02

Right , no , that's

49:04

good and I think I like that . This

49:06

, I feel like , is kind of an

49:09

abridged version of the

49:11

individual intuitive eating episodes . I

49:13

feel like they will be good counterparts to each

49:15

other . So if somebody listens to this

49:17

and they want more of a deep dive into

49:20

one specific principle , they can kind of like

49:22

go into that . So I kind of like

49:24

that this exists now

49:26

.

49:27

Yeah , I totally agree , because you

49:30

know , we like very briefly

49:32

explained each of the principles here , but

49:34

the truth is that the principles are so

49:36

nuanced and like there's

49:39

there's a lot more to them , and

49:41

so , yeah , it's definitely

49:43

worth actually listening to the full episodes

49:45

for each of the principles as well .

49:47

yeah , okay , what's

49:50

satisfying for you right now ?

49:53

I am currently very

49:55

satisfied by um

49:58

I . I just recently

50:00

went back and started rewatching

50:02

all of Umbrella

50:04

Academy because the final season

50:06

just came out and

50:09

I , every

50:12

time I watch , every time I go to watch it , I

50:14

forget how much I love the show and

50:16

then , as soon as I start watching it , I like fall

50:18

in love with it all over again . I don't know what

50:20

it is about this show in particular that I'm

50:22

always just kind of like , yeah , it's good , I like

50:25

it , whatever , and I just forget

50:27

how much I like truly

50:29

love it until I actually start watching

50:31

it again .

50:32

I have not watched it .

50:33

So the first season , so that I can watch

50:45

like the whole series now that the final season's

50:47

out , and it's been very , very enjoyable

50:49

. Nice , yeah

50:51

, how about you ? What's satisfying for you right now

50:53

?

50:55

uh , tv is also satisfying for me

50:57

. Right now there was a show

50:59

it comes on discovery or

51:02

discovery or Max

51:04

, but there was only one season . It's called Love

51:06

Off the Grid . Of course it's like a reality show

51:08

and they only had the one season

51:10

. So I was like man , this probably didn't

51:13

get picked up . It didn't make it . Well , the new

51:15

season just dropped , like last week

51:17

, and it's so good . I

51:20

love me a good reality like

51:22

love slash dating show , but this

51:24

one is it's a little different because one person

51:26

lives off the grid and

51:29

the show documents them trying

51:32

to form a relationship Like it's

51:34

already an established relationship , but the other person

51:37

is coming , like , from the city

51:39

to live off the grid

51:41

with the person that , like , lives way out

51:43

in the woods somewhere or way out in

51:45

the desert somewhere , and it's just

51:47

really , really good that

51:50

sounds like such a bonkers

51:52

premise , but

51:54

it also sounds really interesting .

51:56

I also like it's also interesting that it's like an

51:58

already established relationship

52:00

, so they're just changing the dynamic

52:03

of it instead of just like starting

52:06

a whole new relationship this time

52:08

.

52:08

That's interesting it is good and and

52:11

I like it because , like each storyline is different

52:13

, like it's got some different elements

52:16

of relationships . I won't give any spoilers

52:18

to the folks that might watch it . But it's not just

52:20

like you're just regular , all

52:23

like you know dating

52:25

show beautiful people

52:28

that you typically see on , like

52:30

you know , the bachelor or love

52:33

is blind or anything like that . There's some like

52:35

there's there's some some differences

52:37

in this show compared to the normal dating shows

52:39

and it makes it really interesting because some of these other shows

52:41

they've been done over and

52:43

over and over again . It just gets kind of boring . So

52:45

this this spice things up a little bit . On a

52:48

love off the grid .

52:49

I love it . That's awesome .

52:53

All right . Well , if you enjoyed this episode

52:55

, be sure to leave us a rating or

52:57

review on Apple podcast and

52:59

Spotify , and you can also

53:01

find us on Instagram . We are at satisfaction

53:04

factor pod .

53:04

That's it for us this week . We'll catch you next time

53:06

.