She does this through addressing the key negative thoughts, patterns and limiting beliefs that keep women stuck in the same behaviors for years and decades, that they haven’t been able to break. 

Her podcast “The No Sugarcoating Podcast” has 2+ million downloads, over 600 episodes and is listened to in over 90 countries.

 Amber overcame her own emotional eating after gaining and losing more than 1000 lbs and spending over $50,000 on binge foods, and spending 5 years balancing her hormones and digestion. She also dismantled her deep limiting beliefs and behaviors keeping her stuck in the same looping patterns.

Now she helps others achieve the biggest healing miracles of Body Freedom™ so they have the confidence and health to create amazing lives.

Website:

https://amberapproved.ca

Free Emotional Eating Quiz:

https://amberapproved.ca/emotional-eating-quiz/

Schedule a Complimentary 30 Minute Body Freedom Session:

https://amberapproved.ca/body-freedom-consultation/

The No Sugarcoating Podcast:
https://podcasts.apple.com/us/podcast/the-no-sugarcoating-podcast/id1158699464 https://amberapproved.ca/podcast/

As the published author of Natural Treatment Solutions for Hyperthyroidism and Graves’ Disease, Hashimoto’s Triggers, and The Hyperthyroid Healing Diet, he shares actionable insights and evidence-based strategies. His podcast, Save My Thyroid, educates listeners on effective, holistic approaches to thyroid health. With advanced credentials, including a Master’s degree in Human Nutrition and Functional Medicine, certifications as a Clinical Nutritionist (CCN) and Certified Nutrition Specialist (CNS), and training in herbal therapy, Dr. Osansky continually expands his knowledge through conferences and specialized courses.

You can find more about Dr. Osanksy at www.savemythroid.com

https://www.facebook.com/ericosansky/

https://www.instagram.com/drericosansky/

https://www.linkedin.com/in/drericosansky/

Maintaining a 150-pound weight loss for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa discovered that her lifelong struggle with "morbid obesity" and “disordered eating” were symptoms of unprocessed trauma and emotional stress. This realization fueled her passion for helping others navigate similar challenges with a heart-centered, trauma-informed approach.

Her strengths-based philosophy is rooted in the belief that using food to cope is a valid method of managing stress and it is possible to heal from the inside out. Driven to make her work accessible to all, Lisa hosts the Out of the Cave podcast, where she shares powerful client stories and expert insights to inspire global transformation.

Website: https://www.outofthecave.health/
Apply to work with me: https://www.outofthecave.health/apply
IG: https://www.instagram.com/lisa.schlosberg/
Podcast: https://anchor.fm/lisa-schlosberg
Facebook: https://www.facebook.com/lisa.schlosberg
YouTube: https://www.youtube.com/user/lees325

You can find more about Petey B and follow his journey on

IG, YOUTUBE, & TIKTOK- @PeteyBWeightloss

FB- @Fat 2 Fit Nation

Facebook

Instagram

Facebook: @Theaddictionfiles

Twitter: @THEADDICTIONFI1

Instagram: Theaddictionfiles

Katie Bramlett started WeShape with the intention of advocating for people to stop focusing on the number on the scale and instead put their energy and efforts towards something more meaningful. Her entire product is rooted in intention, movement, community, and beliefs. Katie has a passion for bringing awareness to the toxic expectations placed on people in the fitness industry and believes that if we all unsubscribe to those messages we can pave a new path that's rooted in self acceptance, care, and kindness.

WeShape is combing technology, kinesiology, and psychology to reshape how and more importantly, why we exercise.

www.weshape.com/overcoming

All social handles are @weshape and @weshapepodcast

https://bit.ly/ipwfoodfeelings
 

More about Paige Harris:

Paige Harris is a NASM certified personal trainer and holistic health coach with her Master’s of Science in Human Nutrition & Functional Medicine from the University of Western States.

She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies.

Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset so listeners can learn how to truly heal from digestive issues, hormonal imbalances, chronic stress, and more, all without obsession or restriction.

Paige Talks Wellness on Spotify

Paige Talks Wellness on Apple Music

instagram -- https://www.instagram.com/imperfectlypaigewellness/

[0:45] Guest introduction.

[2:51] What causes emotional overeating?

[7:28] Using metaphors to help someone recover from emotional eating.

[17:45] Recovery from emotional overeating is the path to greater consciousness.

[25:51] Eating in The Light of the Moon Cafe.

Important Quotes:

"Worry is a bad use of a good imagination."

"Recovery from emotional overeating is the path to greater consciousness."

Resources: 

dranitajohnston

lightofthemooncafe

Facebook

Youtube

Instagram

Twitter

Hi! I am Marilyn and I am an ex-emotional eater.  I am 36 years old and I have been on 21 diets in my life (all followed with a binge). That was until I got introduced to the concept of emotional eating.  

Although it is hard for me to really remember how I was (I was so unconscious of my behaviour), I know that I was using food as a way to soothe all emotions. When I was overwhelmed I would eat lots of biscuits and chocolate, I would feel ashamed, hate myself and eat again to soothe my self-hatred emotions. After almost 2 years of self-work,  I can now say that I am hardly even in this situation again and I can't remember the last time I had a proper binge episode.

Important links:

www.marilynrafih.com

https://open.spotify.com/show/53Dzt5QgqtxwdOtCLh8PbY

https://podcasts.apple.com/us/podcast/emotional-eating-with-marilyn/id1621942339

https://www.meetup.com/en-AU/emotional-eating/

We have been already situated and pre-formatted by the age of five. We also know that there are stages in feeding and eating that radically impact the stages of feeding what happens to us later in life with food.

Stages of feeding:

• We know that between the ages of zero and one, we develop, a stage of feeding called trust versus mistrust.
• We've got ages 1 to 3, and this is the stage of autonomy, machine, and doubt.
• 2 to 5 initiative versus guilt.
• Ages 5 to 12. So now we're in kindergarten, we're in first grade, we're in second grade. And this is where we look at the stage called industry versus inferiority.
• Ages 12 to 18, we have identity versus role confusion.

Protective factors are social conditions or personal attributes that help lessen the risk of trauma for an individual, family or community.

Protective factors are parental knowledge of child development.

We also know protective factors can include social connections and social and emotional competence. That's relative to that time period.

Trauma impacts brain development as well as physical health.

"What we don't repair we absolutely repeat."

“Food is symbolic of love when words are inadequate.” -Alan D. Wolfelt

It's not about how we look. It's not really about how we feel.

• Meet yourself where you're at - to meet yourself, where you're at and identify the real mountains that will be along your path.
• Understanding that mindset really does matter.
• Invest in your personal wellness.
• Reward yourself on your journey without food.
• Make sure you learn and do the basics

the only journey is the one that is within you.

What can you do to really change your behavior? By really using tactics. As opposed to punishments.

If you know your cues are, you can start to disrupt those cues.

You can replace one behavior with another.

Work with your feelings. Feel your feelings. Remember language, feeling behavior.

We need to persist. We need to overcome and we need to learn.

Discipline is not the key to success with food. Learning love and growth is.

And these rituals give us a grounding step to stand upon as the day goes through.

We maintain our mindset.

"No matter what, people grow. If you chose not to grow, you're staying in a small box with a small mindset. People who win go outside of that box. It's very simple when you look at it."

- Kevin Hart

We create our own environment with our own self-talk.

We all have a level of self-care that really is our duty to take care of ourselves. Self-care is giving the world what is best for you, not what is left for you.

Maintaining weight.

You've got to take care of yourself. Your mindset. And your rituals and your habits in order to maintain any shift or body change that has occurred for you.

"You just can't keep looking back because you really are not going that way."

• What if we made a resolution to change our thoughts?
• What if we made a resolution around the company that we keep
• Music - what if we kept music around us that brought us joy that made our heart saying that helped us feel calm or relaxed or joyous, whatever that was?
• What about changing the things you look at? What about changing your visuals?
• What if you made a resolution? To look at the things that make you feel good,
• What about changing our atmosphere or our environment?
• What if you made a resolution with a word?
• Gratitude. What if you made a resolution to be grateful?

"If all we ever did was say thank you. It would be enough."

"Every new beginning comes from some other beginnings end."

Guilt is a feeling of responsibility or remorse for an offense, crime or wrongdoing.

The reality is when we do a behavior that is not what we want. Recognizing that forgiveness is really the only option and learning to forgive yourself and then let things go is imperative.

Shame basically is a feeling of inferiority. It involves a perception of oneself as a failure. Or feeling unacceptable to others.

Start by recognizing the distinct difference between guilt and shame. And then recognize which one you weaponize if you weaponize any. And then how in fact, that could be helping or hindering you.

That's how you get underneath behavior patterns with food. And it can help make you free from this aspect of your life forever.

There are lots of things that we learn as we get older that don't only serve our body in the right way. 

So during this Christmas week, focusing on the term memory and thinking about what really makes you in your body feel light-hearted about you then enable you to feel joyful about yourself.

 The more joy we feel in life, the less comfort we seek in our food.

Some day is not a day of the week. 

“If you want something new, you have to stop doing something old.” -Peter F. Drucker.

How do you speak to yourself in the area of life that you have success in implementing a plan?

Ask for help. That's why you do the plan so early.

Ask for help from the people around you.

Be willing to change your behavior if you keep doing what you're doing. You'll keep getting what you're getting.

Get back to basics whatever basics are for you.

That's what repair and recovery are about. Get off at the next exit and get back to basics.

Resourcing is about bringing ourselves back to the present moment in time.

When you're not in the moment with your food. Your trip up and fall back into the past. 

You got to stay present and oriented in order to really be empowered in this time. Not only to enjoy your holidays and to enjoy other people but to keep the connection with yourself, your body, your mind, your soul and to allow that to continue to empower you in the future.

How to make some plans that actually help you to succeed.

One of the best ways to prevent the letdown effect from happening is to have a plan.

Once you lay out all the things you have to get done for other people and for other things. Now you've got to make sure that you plan for your self-care. 

Where can you get some movement in so you can release and reduce that cortisol?

Can you pre plan your meals or pre-prep those meals so they're available? 

Finally, make sure you can create stress-busting holiday gatherings.

"Life is what happens to us when we're making other plans, so why not make plans in your life for your life to be able to live your best life."  -Alan Saunders

Creating a boundary with our busyness or distracting with technology, so we don't feel connection out of fear. Creating that inadvertent boundary between us and others. Is not always helpful or healthy.

“Every woman that finally figured out her worth has picked up her suitcases of pride and boarded a flight to freedom, which landed in the valley of change.” - Shannon Alder

When we know better. We do better..

One of the initial elements that comes into play is the social element of Thanksgiving.

Who are you going to be with on this day?

Do you love who you're going to be with? And can you be intentional in who you surround yourself with?

The emotional or psychological element of Thanksgiving.

These holidays can be fraught with emotional pitfalls. 

They can also be fraught with emotional mountain peaks, Things of greatness that you're excited for moments that are beautiful and wonderful. 

And then there's the converse, the fear, or anxiety or worries.

The best thing to do on this day is to feel grounded, calm and oriented, so you're able to make decisions around food and have choices.

If you are in a group of people on this day, it's important also that you learn. How do you feel in that group?

Environmental or physical.

Fit in a place or a space or a chair that makes you feel comfortable, but not so much that you're thinking into it.

Logistical.

What time of day are you going to eat?  

No skipping meals before this meal.

What else can you do to ignite a connection besides just the connection to the food?

"Enjoy the little things, for one day you may look back and realize they were the big things." – Robert Brault  

The biggest thing we can focus on in pacing ourselves is our breath. Breathing regularly rhythmically.

Eating and breathing are correlated, if you do not breathe deeply you will need to use food to regulate your breathing. If you do not breathe deeply regularly. You will need to use food to help you regulate that breath.

The truth is how we breathe affects our emotional state. It affects our physical state. It can affect our connection to others. Breathing is imperative, and it helps us pace ourselves through our lives.

Pacing yourself, slowing down and enjoying the moments.

Joy brings clarity. It brings breath, it brings focus, and it brings the intention

Paying attention to your body.

During the next few months, it will be more important than ever to pay attention to your body and what it's telling you. If you don't give it what it needs, it will come back at you with a vengeance. Whether that's craving things, overeating over drinking over, sleeping over something because your body's got to get what it needs. And if it doesn't, it's going to find a way to alter that so that it can.

Know when to surge.

When you need to speed up in chunks, get those things done, organize stress plan, focus intention and then when can you pace yourself again? So it's not about running through the next two and a half months. It's about knowing when to surge and knowing when to pace.

Being consistent.

In life, consistency looks like rituals that are good for us.

Rituals provide safety, they provide clarity, they provide strength, they provide something for us to rely on.

Do things consistently to give yourself a space to change yourself, to grow you, to love you, to give you safety and constant support during the next two and a half months.

"You don't have to go fast. You just have to go. And that's the momentum of life,  Just move in the direction you know you are headed. And you will get there."

So why do we quit when we're ahead? Why do we quit when we're winning?

One of the biggest reasons why people move into this pattern of quitting when things are going well is because of fear.

We tend to not really think about fear coming up when things are working well. We only really think of fear coming up when things aren't working well.

What's more important even than the fear of failing is the fear of being successful.

The truth is, the path to success is really stressful and being successful, if it's not normal or comfortable for you, it's really difficult to own.

Fear of being successful is even greater than the fear of failing, so fear can be an underlying reason why some people quit when things are working. 

Insecurity, in order to be successful, own success, feel successful, be powerful. Own our power. We can't be insecure. We have to be confident, feel worthy. Feel deserving. We have to have that feeling of I am worth it. In order to really move forward into that destination, whatever that destination is for you.

So if there is a level of insecurity. It is very difficult to move into full-fledged success around something and stay there.

The need for control.

Some people quit while they're ahead because they feel that need to control what they're doing.

So whether that's in a good way or a bad way, the truth is the need for control can actually control us and it can bring us down.

Anxiety and stress.

So if a situation provokes feelings of stress or anxiety. It's common to push it away to prevent negative emotions.

Childhood trauma and unhealthy patterns.

When children have experienced trauma or have been put down regularly, so much so that their self-esteem self-worth. 

Negative relationships.

if somebody is in a negative relationship, that could be an unhealthy relationship. It can be with a spouse or a friend. The reality is unhealthy relationships can also bring us down.

How do you actually stop quitting when it is working?

You have to find "Why"

Why are you quitting? What's ahead while you're ahead? Why is it?

Is it fear? Is it a negative relationship? Is it fear of success? Fear failure? Is it? Childhood trauma is an unhealthy pattern. 

Creating a vision board, determining your real why putting that into your vision board, 

You can also tap your unconscious.

So getting new beliefs around who you are, who you really are, not who you were and not your roles, but who you are.

"A negative mind can create a positive thought. So you've got to change the mind to align with the body. And when we don't and we're out of congruence. From mind and body, we can't win. And that's why we quit. So create your positive thoughts and your positive mind, and it will move you in the direction that you really want."
 

Things that can help you move forward:

Acknowledge what you've done - You have to acknowledge it in a formal fashion. So if it's with yourself, right, that might be using a journal and writing to yourself what you've done, here's what I've done.

Ask for support - Ask for support from a couple of trusted people. 

Go back to being with yourself - If you currently use food or have a negative relationship with your body right now, recognize why you do what you do. 

Understand your why for making the change - if you're ready to break through those obstacles or walls, right, if you're ready to actually have a loving relationship with yourself because that's going to impact how you are with other people. If you're ready to change and why, why are you ready to change?

Get support from yourself in and around your environment - in and around your environment start to put positive things. What are those things that you want around you? Whether it's new pictures, new on your screen, savers on your computer, new books around, your new audibles around your new podcast.

Listen to write, new bracelet to wear to remind you whatever that is. Get some things in your environment anchor to. They will provide that grounded support as you move forward.

Practice moving forward every single day - Look for things like joy, love and gratitude. 

"We're not ever really stuck unless we're just stuck in our mind. We all have the ability to let go. Move forward and move on. In order to become the greatness that we were all destined to be."

Selfcare can look like more sleep.

Reading a book can be another way of self-care. But if you use it to distract or isolate, not the right way for you.

Having a stress plan. 

Finding your creativity. Another great way to care for yourself, whether it's painting, pottery, planting, doodling, writing, all creative outlets that help feed the soul.

Grounding. It's where you actually get your feet in the air on the earth for anywhere from one to five minutes a day.

Body movement. Now, this doesn't have to be exercise, so many people are so caught up in all I go here and I go there and I do this. Doesn't have to be that is part of your stress plan or part of your self-care. It can just be the intertwining of both. And it's got to be something that feels good to you and your body. It's not about pushing it. It's not about making it through that 60-minute class and then falling over for the rest of the afternoon.

It can be dancing, hiking, walking, running any facet of exercise. It's not about burning calories. It's about moving your body in an intentional way so that it feels nurtured.

And finally, laughter.

LAUGHTER increases heart and respiratory rates as well as oxygen consumption. LAUGHTER affects heart function, so it increases heart function, stroke volume, cardiac output. After intense laughter can increase in muscle tone, we've all felt that at one point or another in our lives, in our stomach muscles.

We know that laughter also feeds that part of the brain that wants that reward. It also that part of the brain is also active in any facet of addiction, not just food, but alcohol as well.

“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” – Maya Angelou

Certainty

An individual who feels that need for certainty can't be happy when things are uncertain around them or with them. People that have certainty as a primary need focus on stability, on habitual routine routines, on looking at that that real routine-oriented thing, as well as the organization and putting their energy into organizing things.

Uncertainty

People that love uncertainty or variety, believe that happiness comes from having many different experiences and challenges and their emotional well-being requires uncertainty, suspense, surprise. They need excitement that comes from variety.  

Significance

So if significance is a primary need for you. You would believe that happiness comes from feeling respected and important.

These individuals need to be considered unique and special, and they want to feel like people look up to them and sometimes maybe even fear them. So these people may strive to be a leader and do what's necessary for people to look up to them and respect them.

Love and connection

In order to feel worthy. These people need to feel loved and be loved. They need to have meaningful connections to people if they're not loved and they and they and they don't feel worth they feel worthless. I should say, if they're not if they don't feel loved, they feel worthless.

Growth 

People that are growth-oriented need to constantly develop new skills, learn new things, and improve what they already know. These people have to develop physically, emotionally, intellectually, or spiritually, and they constantly have a need to grow.

Contribution

For these individuals. Life is incomplete without the sense that one is making a contribution to others or to a cause. So these individuals feel like they have to go beyond their own needs and give to others. Constantly trying to make their mark on the world.

“What lies behind us, and what lies before us are but tiny matters compared to what lies within us.” —Ralph Waldo Emerson

― Barbara De Angelis

Two ways to find your way back home:

Logistically - where are you going? how did you get off track and what happened?

Emotionally - Psychology

As people lose weight, as we lose weight, or we change our body in whatever way that might be. Our old body image gets stuck in our minds, and sometimes it's really different. To let that weight go. The weight of our old body image, the weight of how we used to look in the mirror or in our clothes

So what can you do to keep yourself aligned? You can really do that, too, just like we use the devices, like mirrors, social media, or pictures in a negative way.

You can also use it in a positive way. So putting pictures of yourself, in visible places where you can see what you look like now if your body has changed so that you can see, oh, this is where I am now.

You can also take out pictures of the old and compare them to the new. Now, I don't always love pictures because I do feel like we have so many pictures around us nowadays.

Social media. I mean, it used to just be billboards and magazines. But now we've got monumental amounts of social media platforms. And even though those are not still pictures, although sometimes they are and they're retouched and retouched and retouched again, I feel like we're inundated with visual images, so I don't love it.

But it is one way you can take out pictures of how you looked and how you look now so that you can really see the difference. You can ask a friend or significant other somebody that you really trust.

Not just anybody, I mean people that you let in your core circle when it comes to your body has to be it has to be imperative that you trust them. One thousand percent. This is not one hundred percent gig.

This is the thousand percent. And you can ask them what they think your body looks like after the weight loss if you've changed your body. What does it look like? Who would they compare it to? So you can look outside yourself before you come in yourself.

To look outside yourself to see what it looks like from that objective point of view, because remember, that's kind of where we live normally.

So if you start with where we live normally, which is objectification, it's a little bit easier, although I obviously don't love that. But I understand we've got to work with the brain where the brain begins, so be it begins outside.

So using a trusted person to help you with that can be really helpful. They can also help you maybe pick somebody out of a crowd that looks similar to how you look now. So, again, you trusted one thousand percent person. And so you can kind of see objectively what that looks like.

And finally, when somebody gives you a positive comment. Don't ignore it or dismiss it. Take it in. Allow it to settle on your heart and your soul and allow yourself to really own it.

You see, the problem isn't always with your body. Sometimes it's just what you actually think of your body

And if we stay stuck. And don't quit. We are only staying imprisoned. In our own beliefs. And never really finding the flight of freedom that our soul, psyche cells, and being want. And we know it from the infinitely right.

When we fill in the gap between our head being miserable and our soul being crushed, what we find is addiction.

What we find is food. We need to comfort that, we need to nurture that feeling of crushed. We need to nurture that feeling of in prison. We need to nurture that feeling of I can't breathe anymore. And the way that we nurture that can be with food.

Can be with alcohol, can be with sex, drugs, gambling. Shopping can be with many things. But I absolutely know it can be with food when our heart and our head are not congruent and we don't feel like in our soul and our body and our psyche, we absolutely need to fill that gap in order to numb.  

In order to feel a moment of OK. We will use food. Drugs, alcohol, sex, whatever that is, we will use something to try to make us feel better, but that never brings us. What I am now obsessed with as being joy.

You can't find joy like that because Joy is found in the flight of freedom. Joy is the elation. Of our feelings. So the next time you want to stay with something, just because whether it's a friendship, whether it's a class you're taking, whether it's a job you're in.

If you're staying in something, you know no longer serves you. You know, in your gut, it doesn't serve you right. Find out why you're letting your head the lead, figure out what the belief is there.

But more importantly, recognize. What your soul needs, what it's trying to say. And what if it's just. About letting go doesn't serve you.

I know that infinitely. I know we are all healed and whole, and our job here is to just figure out how to get there. Regularly. So let go of what doesn't serve you today.

And keep on overcoming those beliefs that let your head lead the way and move into allowing your heart, soul, psyche, and self to find that freedom and joy that you deserve. Infinitely.

The difference between emotional hunger and physical hunger.

We know that emotional hunger comes on suddenly it hits you in an instant. It feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually.

Emotional hunger craves specific comfort foods.

And emotional hunger often leads to regret, guilt or shame.

Feeling our emotions is imperative, feeding our emotions is not and can be harmful to not just our body, but our mind, soul, and psyche as it distances us from our united emotional integrity and our mind and body connection.

• Assess where they are coming into play for you
  • how often and in which direction?
  • does it fuel your eating?
• Understand where the obstacle is.

• eating small amounts of protein throughout the day.
• having a good breakfast with protein.
• making sure you are hydrated.

– William Shakespeare

The psychology of weight loss

• Your "Why"
• Beliefs
• Hunger

-Mother Teresa

2 Techniques to stop eating:

• The poetic pause - a 30-second pause before you begin eating to slow down and regulate your breath
• The 5 seconds rule - a five-second countdown to initiate an action.

• Emotional trigger.
• Physical trigger.
• Environmental triggers.
• Food trigger.

-Jon Kabat-Zinn

“In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.”

- Fred Rogers

In the process of letting go you will lose many things from the past, but you will find yourself. -Deepak Chopra.

― Yoko Ono

Just like seasons people have the ability to change, we can change how we eat and what season we are in by just being and aligning with who we are.

[11:55] Benefits of meditation.

[21:33] Types of meditation

Types of meditation:

• Guided meditation
• Mindful meditation
• Moving meditation (Qi gong/ Tai Chi or Yoga)
• Contemplation meditation
• Prayer meditation
• Breath awareness meditation
• Meditation to manifest

• Start with what you can.
• Journal - figure out what happened before, during and after.
• Find alternatives.
• Do not label your food good or bad.
• Selfcare

• Be gentle and kind to yourself.
• Moving your body that feels good.
• Reach out for support.
• Practicing grounding techniques.
• Prioritizing self-care.

Nutrition to Overcome Your Overeating

• Eating high protein breakfast.
• Eating healthy fats.
• Eating fiber-rich foods.

“Let food be thy medicine and medicine be thy food.” -Hippocrates

-Venus Williams

• Conscious change.
• Subconscious change.

Tracking conscious programming:

• Language - what do you say to yourself?
• Belief.
• Understanding what emotions and or actions you have.

Subconscious programming:

• Visualize.
• Music.
• Meditation and thought patterns before bedtime.

The moment you change your perception, is the moment you rewrite the chemistry of your body." -Dr. Bruce H. Lipton  

• Blaming.
• Seeking external rewards.
• Faithful entitlement.

Moving from victim to victor mentality

• Know the benefits of feeling like a victim.
• Let go.
• Taking responsibility for your life.
• Gratitude.
• Forgive.

Steps to becoming:

• Breathe
• Read
• Listen
• Community
• Do
• Start small

Stages of change:

• Precontemplation
• Contemplation
• Preparation
• Action

"An idea not coupled with action will never get any bigger than the brain cell it occupied." -Arnold H. Glasow

• Spiritual awakening
• Awakening within somebody
• Reconning with ourselves
• Stress, worry and fear.
• Low blood sugar
• Health issues
• Menopause
• PTSD

Things you can do about night time waking

• Stop looking at computer or cellphone screens close to bedtime
• Don't eat close to bedtime
• Don't drink alcohol or caffeine before bedtime
• Stop lying down too much
• Don't smoke
• Exercise and get fresh air.
• Program your brain for success.

If you change the way you look at things, the things you look at change.

-Wayne Dyer

[3:22] Where she's been, her journey and what happened for her.

[9:14] Atomic habits and Overcoming emotional overeating again.

[18:38] Working with other people on their weight loss journey.

[29:37] Episode takeaway.

"Everybody struggles."

"Admit there's a problem, be honest with yourself and don't get stuck."

• Use all of your senses.
• Only eat foods you enjoy.
• Food connects us to people.
• Eat mindfully.
• Ditch the judgement.

“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”

― Brené Brown

1. Environmental triggers (Smell, Sounds and Colors)
2. Time of day
3. Emotions
4. Foods
5. PTSD

Forbes business leadership qualities

• Prioritize yourself
• Listen
• Get over it
• Leveraging mentorship

Leading oneself 

• Embodying your deep why
• Be responsible and accountable for your actions and reactions.

-Theodore Roosevelt

Overcoming fear of failure or shame.

• Own the fear.
• Focus on the things you can control in your life.
• Control and change your thoughts.

Every stumble is not a fall, and every fall does not mean failure. 

-Oprah Winfrey

• Use visual reminders.
  • Use smaller packages of food.
  • Use smaller packages of food.
• Keep some foods out of sight.
• Increase the inconvenience of eating.
• Eat slower.
• Choosing your dining companion.
• Eating according to your inner clock.
• Unplug while you eat.

"The undertaking of a new action brings new strength." -Richard L. Evans

-Ralph Waldo Emerson 

How to get out of fear and the anxiety cycle

• Get out of you mind and back into your body.
• Clear the fear response.
• Calm the body into its natural state of relaxation.

Curiosity will conquer fear even more than bravery will.

-James Stephens

• How do you feel about yourself, your body and your eating?
• Take a look at what your parent thought you about yourself, your body, your food and your eating.

How to redesign your stories?

• Take a close look at the burdens you are carrying from your past and decide to let them go.

The first step to changing your life is to stop telling your story as if it was a sad one. Because eventually if you stop doing that it will stop being one.

In order to really make a choice to make a change and open your way to a new you and a new day, you have to accept how you are and where you are.  

How to truly make a behavior shift

• Focus on only one behavior.
• Identifying and understanding your why.
• Understanding how the current behavior serves you.
• It's okay to be uncomfortable.
• Remember that there's no time limit.

• Boredom
• Anger
• Sadness or depression
• Parental influence
  1. Don't use food as a reward or punishment
  2. Using food as love
  3. All feelings need to be appreciated
  4. Parents own food biases or prejudices

"Slow down, find the wisdom, heal the wound. That's how true change begins for yourself and for our children."

― Toni Morrison

Creating a new beginning

• Decide what you want and when you want it by.
• Consider the consequences.
• Assess the obstacles.
• Make a plan and prioritize.
• Assess what happens everyday objectively.

"Don't look back, you are not going that way."

• The Grazer
• The plate cleaner
• The fast eater
• The night owl
• The Picky eater

"Knowing more about who you are and what you do only enables you to be more empowered in your world, and definitively empowered in your world and your eating."

“Surviving is important. Thriving is elegant.” - Maya Angelou

Things to remember on the day of thanksgiving.

• Schedule an exercise in the morning  
• Do not skip meals on thanksgiving
• Be intentional in your selection of what you want to eat 

Can you identify,

is it your food? is it your eating behaviors? or is it the weight change?

If you do have a problem with any of those things, do you know why?

What was great about last year's thanksgiving?  

What would you change this year?

What is your ideal vision of thanksgiving?

What would you need to make that happen?

• Emotional  
• Physical
• Mental
• Psychological
• Spiritual

Nurturing yourself without food

• Give yourself loving and kind messages.
• Take good care of yourself.
• Do nice things for yourself.
• Set healthy boundaries with others.
• Become your own advocate.
• Be compassionate with yourself.

• Pain
• Injustice
• Fear
• Frustration

"Be mindful, stay present, be yourself and use the visualization inorder to help you overcome past and present halloween blunders."

What does food do for your anxiety?

• People use food to numb their emotions.
• Swapping
• Avoiding or procrastination
• To relax
• Comfort

Eating with our heart - want based eating

[2:36] The relationship between food and addiction to alcohol and drugs.

[4:16] Good elements of self care.

[10:25] Subconscious thinking.

[19:15] Takeaway.

• Increase body fat percentage.
• Increase muscle loss.
• Fatty liver.
• Higher chance of developing type 2 diabetes.
• Increase risk of heart disease.
• Increase in blood pressure.

It's not forever, it's just for now.

• Physiological reasons
• Environmental triggers
• Food deprivation
• Emotional deprivation

"The reason why people give up is because people focus on how far they have to go instead of how far they've come."

[3:32] Her take on mindfulness.

[13:50] Judgement.

[30:20] Finding inner power.

[32:39] Creating your own prison.

• Physical
• Mental
• Psychological

Don't let the energy drain from your soul. Your life is meant to be lived with vibrancy and vigor. In falling short of that shortchanges the world of your beauty and brilliance. Living your life full and having the energy to do so is essential.

• Observing your emotions.
• Experience the emotions fully.
• Remember you are not your emotion.
• Practice respecting and loving your emotions.

• Mindfulness  
• Meditation
• Writing it down

You can use the limitless ocean of your mind and create fullness of being present in the moment to break those habits that bind you. Then you can find peace in the sanctuary of yourself in knowing that you can move and change the habits that drive your eating patterns.

• Shock
• Denial
• Frustration
• Depression or Acceptance
• Experimentation
• Decision
• Integration

Things you can do to empower yourself around the psychology of change:

• Evaluate your level of control
• Practice self care.
• Check your thought pattern.
• Find your priority.

Acceptance is not a sign of weakness but a sign of strength.

• is a hormone that's produced by the body's fat cells
• it tells our brain when we have enough fat stored and that we don't need to eat

a hormone predominantly made by adipose cells and enterocytes in the small intestine that helps to regulate energy balance by inhibiting hunger, which in turn diminishes fat storage in adipocytes.

Solutions to help with Leptin levels.

• Avoid processed food
• Eat soluble fiber
• Eating protein

• The feeling of safety.
• Trust
• Self-esteem
• Independence
• Intimacy
• Control

Stress Connections:

• Stress and thyroid
• Chronic stress and depression
• Stress and anxiety
• Stress and addiction
• Stress and sleep deprivation
• Stress and digestion
• Stress and inflammation
• Stress can change our eating behavior, our patterns and our habits.

• Busy
• To get energy when driving
• Physically hide and emotionally eat
• Habit

What to do to help shift your car eating pattern.

• Clean out your car.
• Put things you love in your car.
• If you slip up clean up immediately.
• Go a different route home.
• Snack before you leave work.
• Use memo apps on your phone.

Car eating can takeover your car and your life. Being mindful in your change to change your mind and your car eating can really help you shift the way you do things. When you change the way you do things we know that the things you do change.

• Busy
• To get energy when driving
• Physically hide and emotionally eat
• Habit

What to do to help shift your car eating pattern.

• Clean out your car.
• Put things you love in your car.
• If you slip up clean up immediately.
• Go a different route home.
• Snack before you leave work.
• Use memo apps on your phone.

Car eating can takeover your car and your life. Being mindful in your change to change your mind and your car eating can really help you shift the way you do things. When you change the way you do things we know that the things you do change.

• Awareness orientation

Type of overeater:

• Compulsive eater
• Impulsive eater
• Compulsive-impulsive eater
• Low energy emotion eater
• High energy emotion eater

Neurotransmitters:

• Dopamine  
• Serotonin  
• Gaba
• Endorphin

[4:54] Relationship with food.

[6:39] Why do you lose your focus?

[11:54] Recognizing the patterns.

[14:21] Overcoming the shame cycle.

[32:17] Taking care of yourself.

Why do you lose focus?

• Over doing pattern.
• Old habits comes back.
• Life event.

Our relationship with food is congruent with our relationship with life.

Thread patterns.

Changing your routine

Tell yourself  

• You can change.
• You can make a difference.  
• You can do it differently.

Find a supportive belief or phrase  that enables you to feel confident  

External psychological support team.

Sometimes you have to say no to other people so that you can say yes to yourself.

• Don't relieve the memories.
• Relegate the upset to the past.
• Don't keep trying to find blame.
• When something goes awry don't go under the comfort blanket.
• Stop looking for sympathy from other people.
• Plan ahead.
• Writing out your plan.

Emotionally eating VS Craving

• Physical body craving
• Physiological craving

To improve ones life or circumstances through ones own effort rather than replying on others

Sometimes you have to say no to other people so that you can say yes to yourself.

• Don't relieve the memories.
• Relegate the upset to the past.
• Don't keep trying to find blame.
• When something goes awry don't go under the comfort blanket.
• Stop looking for sympathy from other people.
• Plan ahead.
• Writing out your plan.