Lindsay posted about what a huge impact this episode made on her but there is a gap in the episodes available on my iPhone in that zone. Episode 099 is one of the missing episodes. Can you share that episode in our community? Thanks

ANSWER

I'm glad to help!

Podcast apps have limitations to the number of episodes they hold back. So we had to remove 0-100 from most apps, however all episodes are archived on the website.

Here the link to the episode: https://www.stephaniedodier.com/episodes/099-stop-binging-overeating-5-steps

Hope this helps!

Understanding Intuitive Eating - response

My response -
C-Eating
TD-I cant just eat what i want, i cant control myself and i will put on so much weight.
T- i should be following a diet so i can see results
E-Overwhelmed , stuck , sad
A-Go back to restricted eating
R-Feel like a failure again

ANSWER

Great work, sister!

So if I'm clear, you want to understand better why you are responding in such a way to intuitive eating? If that's not right, report your question, and I will change my answer. But right now, this is what I'm going to coach you on.

So you listed C: Eating, but from the look of it, it's about intuitive eating.

C: Intuitive Eating
TD-I can't just eat what I want
I can't control myself
I will put on so much weight.
I should be following a diet so i can see results

Up to here, all is good. Now you need to individualize each thought so you can see what A-R each one creates.

Each individual thought creates 1 emotion. So what you listed was many emotions in the E line. You need to ask yourself: When I think, "I should be following a diet so I can see results," what do I feel in my body. If it's hard to figure out, first know it's normal. You need the practice to be able to feel the sensation each thought creates in your body. Dieting numbed your ability to feel… so you need to rekindle this skill.

So close your eyes and repeat the thought, "I should be following a diet so I can see results", and scan your body. What do you feel? What emotion is that? Is it overwhelmed? Stuck? Sad?

Then when you put your finger on this emotion, ask yourself: "When I feel X, what do I do"? Fully explore your range of action? In the moment? Later in the day? The next day? How does this emotion impact, yes, your relationship ship to food, but what beyond that? When you feel stuck, you may have thought of going back to dieting, but you may also procrastinate in your work. You may ruminate on your relationship… what else happens?

Then when you feel this way X and take the Actions… what is the result? Remember that your thought creates your result. So your results should prove your thought right. So, for example, if you think, "I should be following a diet so I can see results," you are likely to create ONE of these results: a desire to go back on a diet/ go back on a diet / explore the newest diet(s) / not practice intuitive eating ….

T- I should be following a diet so I can see results.
E: XXXX
A's:
R:

T-I can't control myself.
E:
A's:
R:

T- I will put on so much weight.
E:
A's:
R:

T-I can't just eat what I want
E:
A's:
R:

Once you explore all of these thoughts, sit back and reflect. Can you see how your thoughts about intuitive eating create your struggle with intuitive eating?

What do you want to believe about intuitive eating? If you want to create the result: "I'm becoming an intuitive eater," what do you need to think to create this result? That's what we call intentional thinking… we think intentionally to what we want to create.

So I suggest you do the self-coaching as above and resubmit for coaching. Then I can coach you to make sure you are fully conversant with self-coaching and then you can create your intentional thinking.

Hi! I understand that thinness does not equal heath. However, if I can eat what I like, when and how much won't, I just end up getting fatter. I am only just beginning this course so I am struggling with shifting my mindset. If I try to explain this way of thinking to people it just sounds like I am giving up and it's an excuse to eat anything. Does that make sense?

ANSWER

Your question makes total sense. It makes sense because that's what society wants you to think, be and act.

These thoughts are what have been keeping you dieting for years. So yes, you have to shift the way you think.

The way to change your mindset is to use the self-coaching framework. This is why we teach you the self-coaching framework right away in Conquer & Thrive. Your thoughts are what create the way you feel and produce the action you take with food, health and everything else in life.

There are 3 stages in self-coaching: 1- Awareness of what is going on 2- Choice- empowering yourself to decide to change what is 3- Creating your new intentional thoughts.

So I would suggest you create a few self-coaching models to create awareness (step 1).

C: Eating
TD:
If I eat what I want to will get fatter
If I eat how much I want, I will get fatter, and I'm sure there are more thoughts, aka how you trust yourself. How you trust your body to eat, etc...

When you individualize each thought, you will see how it impact your life:
C: Eating
T: If I eat what I want, I will get fatter.
F: How do you feel when you think this thought? Anxious, scared, depressed???
A: When you feel this F (above), what action do you take? So, for exao0mple, when you feel anxious, what behavior do you have? Do you desire to numb? Do you procrastinate? Do you avoid? Do you disconnect?
R: when you take the actions above, what results do you create? So for example, when you feel anxious and try to avoid feeling your feelings and numb the discomfort with Netflix, do you end up eating emotionally and overeat?

The other portion of your question is a different circumstance that you are having thoughts about...

C: discussion with others
TD:
I need to validate my decision
Others will think I make an excuse.
Others will think I have given up on myself.

If you follow the self-coaching we teach you, you need to individualize each thought and discover F-A(s)-R.

Does thinking this way is producing you the results you want in your life? If not, then you can create a new way of thinking with the intentional self-coaching model.

I would suggest you create the stage 1 Unintentional models for both Circumstance and submit them here. We can coach you.

Then you create a new way of thinking about each, aka shift your mindset.

I have never abused alcohol but particularly during the pandemic, I am drinking more regularly. Unlike my history with sugary foods, I don’t drink beyond a point where I feel like I have had enough. However, drinking often leads to my eating sugary food in quantities that take me beyond fullness or satisfaction.

ANSWER

As humans, everything we do, we do for a reason. We have a significantly evolved brain that leads us to make the best choices given the circumstance we are experiencing. That's a fact.

So from this place, let's look at the action of drinking alcohol. You state that the circumstance of the pandemic led you to have the action of drinking alcohol. What are your thoughts about the pandemic? Your thoughts about the pandemic create a feeling that produces the action of drinking alcohol.

I'd suggest you use the self-coaching model to first investigate the thoughts you have about the pandemic and the actions/results it create in your life. Then you can decide if you want to continue to think this way, given the results it created for you. If you choose to change your thoughts about the pandemic, you can then use the intentional self-coaching model to create new thoughts.

It also appears that you have thoughts (opinions) about food containing sugar as you label then as "sugary foods" which sound very much so dieting term. Food is neutral that it contains sugar or not, but our thoughts about the fact that it contains sugar is what makes it good or bad. Typically foods that we believe to be "bad" are restricted. Restriction creates urges and desire to eat because of its restriction. That's the conundrum of dieting: restriction & binging.

This is what intuitive eating is centered around: stopping labelling food so we can put an end to the cycle of binging and restricting.

I typically move through my day - from waking up to right after dinner time - without being driven to seek out food to soothe or numb. I am not bingeing but I am eating sugar-laden or salty and greasy foods in a way that is not intuitive and in quantities that are more than what my body needs to be physically full. It feels impulsive and mindless instead of mindful but there is sometimes a streak of anger about striking back at what I expect of myself or a retreat from the world, particularly if I didn’t do “enough” during the day.

ANSWER

A great place to begin is to understand that all of our behaviours, called Action in the self-coaching model are created by an emotion (or feeling). Our emotions are created by our thoughts.

So if you are wondering how to change a behaviour, the first place to start is to investigate what thoughts create the current behaviours (action) so that you can create new thoughts that will produce new behaviours.

When I read your question, I see a few thoughts:
"Sugar-laden food"
"greasy food"
"I'm eating in a non-intuitive way."
"I eat more then what my body needs to be physically full."
I didn't do enough."

These are thoughts not facts. Thoughts are opinions and judgement, qualificative that are created by yourself.

So let's put this into a self-coaching model:

C: Nighttime eating
TD:
The food I eat are sugar-laden food.
The food I eat are greasy food.
I'm eating in a non-intuitive way.
I eat more than what my body needs to be physically full.

T: The food I eat are greasy food
F: Disappointment
A: I eat quickly to avoid, I eat mindlessly, so I'm not present to my disappointment
R: I eat mindlessly, therefore more than I feel hungry for.

What if the thought that food is greasy wasn't there? What if you didn't label food as greasy or not? What if food was food?

That's what intuitive eating is centered around—removing food labels, so we no longer attach value to our food choices and therefore avoid all numbing or rebuttal actions.

I would suggest you also do a self-coaching model around what seems to be your thought around your productivity as it appears that you were having unproductive thoughts about it as well, which creates the emotion of anger. It looks like anger produces an action of isolation, aka retreat from the world.

In would also recommend listening to Podcast 211 - The Gift of Emotional Eating. Night time eating is great example of emotional eating.