Aug. 30, 2023

My Best Stuff With the Be Better Broadcast [Ep. 58]

Show Notes
Transcript

Brandon Eastman from the Be Better Broadcast interviewed me a couple weeks ago for his podcast and he did such an amazing job I thought it would be fun to publish that interview here on the Eat Well, Think Well, Live Well podcast.

I shocked and surprised Brandon with some of my answers to his questions, even though he is a coach and someone interested and invested in his own health as well.

Brandon did an amazing job of pulling out my highlight reel! He really let me talk about all my best stuff. Even if you’ve listened to every episode of the podcast, this review of the most important concepts is really valuable.

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LISTEN to Brandon's show: The Be Better Broadcast

More from Well with Lisa:

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More from Well with Lisa:

Schedule a free session: wellwithlisa.as.me
Your Go-To Meal Guide: grab it HERE
Instagram: @well_with_lisa

WEBVTT

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This is the eat well think?

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Well live well podcast, episode 58, my best stuff with the be better broadcast.

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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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So I was listening to one of my favorite podcast hosts the other day.

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It's Peter, a Tia from the drive podcast, obviously huge podcasts.

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They're very well-known.

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But I noticed that he was interviewed on a different podcast and I saw a clip of it and I was intrigued.

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So I did listen to that whole episode.

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And what I loved about it was the host really pulled out.

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Dr.

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He says very best stuff.

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It was like a highlight reel of all of his most important concepts.

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Now I'm no Peter Attia, but I was interviewed by Brandon Eastman on the be better broadcast.

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And I got to say he did an amazing job of pulling out my highlight reel.

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This interview was a great review of some of my most important concepts that I teach.

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I think you're really going to love it.

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So I decided to publish that whole interview here on the eat.

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Well, Well live well podcast.

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I covered the hunger scale and quick review.

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We talk a little bit about your scale weight and how that number is data.

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We talk about getting a clear picture on your normal fluctuations.

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We get into some emotional eating with the higher and lower brain and how they interact together with eating decisions.

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Brandon also asked me about loving your body.

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And so I gave him some great bridge thoughts that you can use to really help with that.

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Basically, like I said, it is a highlight real for me.

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And I think you're going to really enjoy this review.

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Have a lot of these concepts and of course, checkout Brandon's podcast.

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I will link to his show in the show notes and all of the things that he indicates at the end, that what he would put in his show notes.

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Those are also in mine.

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So everything that you need is going to be there.

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In the note.

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So let's get to this interview with Brandon.

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Welcome to the Be Better Broadcast.

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We are joined today by Lisa Salisbury, who is a health and weight loss life coach for women who want to lose weight without counting and calculating their food.

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As a former chronic dieter, Lisa knows what it's like.

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To be all consumed with everything that goes into your mouth.

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It was only when Lisa learned the tools and skills through coaching that she was able to drop the dieting obsession and drop her weight.

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Lisa is a certified health coach through the Institutes of Integrative Nutrition and a certified life coach and weight loss coach.

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She has a bachelor's of Science from Brigham Young University in Health and Human.

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Performance.

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And if you are someone who has struggled with.

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Always calculating and being observant of what you're putting into your mouth and the feelings that are associated with that, and maybe you've had an up and down weight loss journey, or maybe you're just someone who hears this concept of emotional eating and you say to yourself, this is me, or this was me, or There's someone in my life who's facing this and I want to help them.

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Then this conversation is going to be.

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For you.

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So when you take even one strategy or idea or principle away from this conversation with Lisa, all that we ask is you share this show with just one other person who could use it as well.

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So without further ado, Lisa, it's great to have you on the broadcast.

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Thanks for being here.

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Thank you so much.

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So good to be here, Brandon.

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Yeah, and it's great to have you.

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And when I saw you come across my scope and what you talk about, like I already told you before we started recording, it struck close to home because throughout my upbringing I was always the fat kid.

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Always the fat kids from like seven years old.

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I was the chubby kid with the bowl cut in school.

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And looking back, it's very clear to see why.

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I mean, I grew up in a, in a great household, loving parents, you know, raised by father and mother.

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Uh, the, the cupboards were always stocked with salt and vinegar chips and lays with the french onion dip.

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And like I know all the good fat kid foods to go to and I still indulge.

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Sometimes in, in those same things, but now I am more observant about what I'm putting into my body and what it consists of and whether it's good, whether it's not.

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So back then I definitely had a problem with emotional eating.

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And even still today, there'll be a time where I'm having a tough time and I will resort to the one of the greatest drugs of all drugs of all, which is the food that we put in our mouth.

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Mm-hmm.

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So I, I'm really excited to dive into these concepts with you today.

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Yeah, great.

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And that is kind of interesting when we're talking about our childhood.

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'cause we never want our parents to like listen to these episodes and be like, oh thanks a lot.

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But you know, it's not throwing'em under the bus.

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You're just like, it's just something I've learned at this point that is different than what we knew back then.

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That's okay.

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Definitely now you do what you're doing because of your own personal experience with emotional eating and dieting and all that.

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So for, for those who don't know you, can you give us an idea of where you come from with this concept?

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I.

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Yeah, sure.

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So I also tended to be on the chore side when I was younger.

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It was pointed out really clearly, um, by my classmates in seventh grade.

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As we were watching a video from earlier in our, in our education together, everyone was laughing like, look at Lisa.

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Look how fat she is.

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And, you know, just went on to having several adults.

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In my life in high school and then in college, point out that I should lose some weight.

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And these were kind of like trusted adults that, you know, teachers, coaches, things like that.

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And um, so I just learned pretty young in those formative years that there was something wrong, quote unquote, with my body and the shape that it was.

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So I, um, I started into then having babies and nursing, which is a wild ride for your body.

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Mm-hmm.

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So I just had a lot of thoughts about that, a lot, a lot of thoughts about, well now I'm pregnant, it's okay to be fat, and this is the last time I know it was my last baby.

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I'm like, this is the last time I can eat whatever I want.

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And all these thoughts that now I like remember having.

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But as I look.

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Back.

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I'm like, wow, those were number one, completely incorrect because obviously pregnancy is not a time that is also unhealthy, overweight, right.

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That's not an unhealthy weight gain like you're supposed to do that.

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And just the idea that like, At after this pregnancy, I won't be able to eat what I want.

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Also, just not true.

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So it just really led me for a couple decades to be on just several, several diets.

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I was yo-yo dieting, up and down, up and down, up and down.

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And finally when I came across coaching, I understood that.

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This is happening in my brain.

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And the biggest problems were happening because I was trying to satisfy the brain, not the body.

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I had completely ignored what my body was telling me, and especially when I was counting and calculating my food.

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So what I mean by that is like counting calories, calculating your macros.

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You know, I'm trying to hit macros between plus plus or minus five grams on every macro.

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Every day like that is a video game.

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You do not wanna play with yourself every single day.

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It, it just created a lot of stress for me, a lot of anxiety.

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If counting macros works for you, that's fabulous for me, it made me completely obsessive about my food and I just completely ignored what my body was telling me.

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So I'm checking in with my diet app and I'm like, how much food should I eat?

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Or how much food do I have left for today?

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Completely ignoring what my body was telling me.

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So I'm eating lunch meat in front of the refrigerator, trying to meet my protein macros when I'm not even hungry.

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That makes no sense.

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Yeah.

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Right.

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And, and ignoring when I needed energy from carbohydrates, like, well, I don't have any carb macros left to bad for me.

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I better just eat a meat stick.

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Like, it just was, it just didn't make any sense.

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I completely disregarded what my body was telling me.

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And you know, I didn't really lose that much weight.

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It just wasn't really working for me.

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And, you know, intense bootcamp type training programs and stuff, I.

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My body just shut down.

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It's like we will hold on to everything you're putting in because this feels really unsafe.

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Yeah.

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So, um, you know, once I let go of someone else or a diet app telling me how much to eat or what to eat, I really was able to pay attention to what my brain was telling me and what my body was responding to.

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Wow, what a story.

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So many things I want to dive into there.

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But I'm curious, so at this point, at that point in your story, what did you do?

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You mentioned you started coaching, you started working with a coach or going through a program.

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Mm-hmm.

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So what, what were some of the big shifts that you made in order to better listen to your body rather than cater to your brain?

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Yeah, so I think one of the, the biggest things is rather than counting food by calories or macros, I use what I call a hunger scale, which is, Totally reliant on your body.

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So it would be similar in exercise to the exertion scale when you have like a scale of one to 10 and they'll say, we want you at an eight right now.

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Rather than looking at a heart rate monitor, it's a self-regulating measure of how you are feeling.

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And so I use a hunger scale that goes from negative 10 through zero to positive 10.

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Wow.

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Zero is neutral, negative 10 is.

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So hungry, you're like weak with hunger.

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Not like I skipped breakfast and now I'm starving.

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Like this has gone, this is several hours.

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It's very uncomfortable.

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Um, I have a whole episode on this so I won't go into the whole thing, but positive 10 is like, you know, Thanksgiving dinner, three pieces of pie, you gotta lay down in a dark room, unbuttoning your pants.

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It's equally uncomfortable.

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And I think this is a big realization too, is that.

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And this is a little bit of a side note, but I think our society really glorifies overeating.

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We have all these hashtags, you know, food porn, food coma, these kinds of things, and it's like overeating.

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I.

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Let's be honest, it doesn't actually feel good.

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Mm-hmm.

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When you're in the bo, when you're really thinking about your body, you actually feel pretty crappy.

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So being super hungry and being super full, they're both very, very uncomfortable.

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So that's why I give them the same scores just on opposite end of, of the hunger scale.

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So rather than using a hunger scale that goes from like one to 10, which I've seen, I like to use the the negative 10 to positive 10.

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So you can see like, This is equally terrible, right?

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We're equidistant from zero from neutral.

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So neutral is neither hungry nor full.

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This is usually about an hour to two hours after a meal.

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You're not feeling any food in your stomach, but you're not also feeling any pings of hunger.

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Mm-hmm.

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So I guide my clients to eat when they're at about a negative three.

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It's time to eat.

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We're feeling Those natural hunger signals, like your body is telling you it's been several hours, it's time to eat, and we want to eat through zero all the way to positive three.

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And this is actually really important because in my dieting days I tended to snack the the diets that tell you, oh, you've gotta eat every two hours to keep your metabolism revving.

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That's garbage.

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You.

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Our bodies were made to eat.

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And then stop eating and process and digest, and then eat again.

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When we're constantly putting food on top of food, on top of food, first of all, you are never getting to that positive three or four really satisfied feeling.

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So of course you're hungry all day.

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And then who, who wants to eat all day that like people that are like, I just think about food all day.

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It's because you're not waiting for hunger and then eating a full meal.

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If the idea that like if you're not hungry enough to eat an apple, don't eat.

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I say, if you're not hungry enough to eat a meal, like let's wait.

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Let's wait until you're hungry enough to eat a meal.

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And maybe you are.

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You probably are.

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If you're like, I'm hungry, you're probably ready to eat a meal.

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And then.

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Sit down, put it on a plate, you know, button the chair and and eat something till you're satisfied to a positive three, you're going to find that this is gonna stabilize you throughout the day.

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So much more than eating these snacks, jumping around.

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If you think about that hunger scale, jumping around, the negative one, positive one, right?

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I have clients that say, I don't know, I just was hungry all day.

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I'm like, did you ever sit down and.

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Actually eat a meal.

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No, I was busy.

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I grabbed this.

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I grabbed that.

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Well, you think about your hunger scale, you're jumping around that, that neutral.

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You're a little hungry.

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You eat a little snack, you're a little hungry.

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You eat a little snack and you feel, you feel like you are hungry all day.

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Let's wait for PO for negative three.

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Hunger.

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Let's wait until we're hungry with.

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True physical symptoms and then eat until we're satisfied, eat until we've just, we've had enough, but we're not full.

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So the line between, um, that negative three up to negative, or excuse me, the, when we're on the full side, the positive three to that, positive four and five, then we're getting into fullness.

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We want to learn to stop, and this is to answer your original question, this was probably the biggest key for me.

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Not only the waiting for physical hunger, but understanding what was enough.

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Mm-hmm.

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Because emotional hunger doesn't just look like crying face down into a court of ice cream.

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It also looks like.

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Gosh, that was really good.

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I don't hardly ever get this food.

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I'm gonna have seconds.

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Mm-hmm.

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When we're eating past our physical fullness, our physical enough, then we're moving into emotional hunger because that hunger's coming from the brain, not from a signal of the body.

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Yes, because we know that we don't really need that extra food.

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But like, as an example, my wife made her pot pie last night, which is fantastic.

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Mm-hmm.

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And she, she doesn't make it very often.

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So like what you just said, I don't get this very often, so maybe I'll go back for seconds.

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I was more than full from the first bowl of pop pie, but I still went back and got more because I was like, I'm gonna be really, really full after this.

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But she doesn't ever do this normally.

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So I went back and I got more, and like I'm a healthy guy.

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I'm a fit guy now, but that's because I take a lot of different measures to keep myself that way and keep moving forward.

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But there was definitely a time where every meal I was able to create a reason as to why I needed more food, which is actually causing me to go up on that scale and now become engorged and over full and feeling gross.

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Mm-hmm.

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And it's just not a way of feeling that I want it to be.

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Right.

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Yeah.

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Because you're like, Hey, I don't want my body to feel this way.

00:16:15.509 --> 00:16:20.278
It has, there's so much more than just the number on the scale.

00:16:20.969 --> 00:16:23.458
You're like, I don't want to feel this way in my body.

00:16:23.464 --> 00:16:28.078
That's probably the primary reason why you decided to drop overeating.

00:16:28.229 --> 00:16:28.259
I.

00:16:29.168 --> 00:16:29.744
Yes.

00:16:30.163 --> 00:16:36.974
Speaking of the number on the scale, how often would you say is important for us to weigh ourself and look at that number?

00:16:36.974 --> 00:16:40.453
Because I, me, myself personally, I used to weigh myself every single day.

00:16:40.453 --> 00:16:40.543
Mm-hmm.

00:16:40.874 --> 00:16:46.663
And I know a lot of different people,'cause my coaching takes many different facets, but it always goes back to the life coaching aspect.

00:16:46.964 --> 00:16:50.024
And I know a lot of different people who weigh themselves every single day.

00:16:50.024 --> 00:16:50.114
Mm-hmm.

00:16:50.594 --> 00:16:56.293
And very rarely are we weighing ourselves and saying, wow, I'm really happy with that number that I see on that scale.

00:16:56.533 --> 00:16:58.094
So what are your thoughts behind that?

00:16:58.464 --> 00:17:11.124
Yeah, that's an interesting question because I have to say it's very client specific for me, so I don't really think there's anything wrong with waning yourself every day.

00:17:11.824 --> 00:17:12.044
If.

00:17:13.304 --> 00:17:19.784
You are treating that number as data, which it is that number on the scale is math.

00:17:19.874 --> 00:17:24.044
Numbers are math numbers tell you just a data point.

00:17:24.493 --> 00:17:29.564
So this data point tells you the gravitational pull on your body at that moment in time.

00:17:30.584 --> 00:17:34.723
If you are able to keep the number as data.

00:17:35.173 --> 00:17:35.953
No problem.

00:17:36.013 --> 00:17:37.183
Weigh yourself every day.

00:17:37.903 --> 00:17:40.453
It can be super helpful.

00:17:40.453 --> 00:17:50.173
It can really help dial in your food journal like, oh, I notice when I eat these particular foods, it tends to make me retain water.

00:17:50.179 --> 00:17:58.763
Because when you're, when you know that number as data and you see a two pound jump overnight, you're like, oh, that's water weight, obviously.

00:17:59.388 --> 00:18:03.499
Because it is, by the way, right, you can't gain two pounds of fat overnight.

00:18:04.128 --> 00:18:06.769
It's very difficult to to do that.

00:18:07.068 --> 00:18:13.219
So most of those, like those larger fluctuations are going to be from water weight.

00:18:13.278 --> 00:18:17.209
And then likewise, when we see a two pound drop, we will.

00:18:17.324 --> 00:18:19.273
Ask ourselves, am I dehydrated?

00:18:19.604 --> 00:18:30.554
Like what workout did I do yesterday that maybe, um, either increase my blood volume because it was a heavy cardio workout, or maybe I, you know, who knows?

00:18:30.824 --> 00:18:37.604
There's all kinds of ways that you can look at that number and then see what you've done the day or week before.

00:18:38.114 --> 00:18:43.394
The other reason why it's helpful to weigh every day is because if you pick a day, say, um, I weigh on Fridays.

00:18:43.423 --> 00:18:48.253
Or I wait, you know, every two weeks or the first of the month or whatever, if that day.

00:18:49.064 --> 00:18:55.723
Is a water weight gain day and you are up on the scale compared to the week before it.

00:18:55.933 --> 00:18:58.903
Maybe you're up, but maybe that's water weight.

00:18:58.963 --> 00:19:08.114
And so having a daily weigh in can give you a better picture of those normal fluctuations with the hydration level in your body.

00:19:08.384 --> 00:19:12.854
And then you can see that clear downward if you are on a weight loss trajectory.

00:19:13.183 --> 00:19:14.834
You can see how it's up.

00:19:14.838 --> 00:19:15.314
It's down.

00:19:15.314 --> 00:19:16.814
It's up, it's, it's down a little more.

00:19:16.814 --> 00:19:17.534
It's up a little more.

00:19:17.534 --> 00:19:17.743
And.

00:19:18.354 --> 00:19:21.953
Weight loss, just, it's not that straight down line that we wanna see.

00:19:21.953 --> 00:19:23.634
It's, it's all over the place.

00:19:23.933 --> 00:19:30.953
But if you are seeing a downward trajectory, then you know that what you're doing is having the effect that you want it to.

00:19:31.253 --> 00:19:50.023
If we're just taking our weight, you know, once every two weeks, um, we can see that downward trajectory, but, We may be frustrated because we see an uptick and we're not realizing that it's water because we didn't see the day before when we were down.

00:19:50.443 --> 00:20:01.034
So if you are a person who is like, I can't see the number and not make it mean something about myself, I can't, I can't see it.

00:20:01.034 --> 00:20:06.284
And make and understand that it's data that's work that you need to do.

00:20:06.284 --> 00:20:06.794
I.

00:20:07.753 --> 00:20:10.963
I actually do, um, like scale work with my clients.

00:20:10.963 --> 00:20:17.983
We have a whole worksheet on it about, you know, what we're thinking when we see it, what we, what we're making that number mean.

00:20:18.253 --> 00:20:28.183
Because the truth is, somebody is all, somebody else is seeing your number and is celebrating when you are, when you're having a, a pity party about the number.

00:20:28.453 --> 00:20:31.243
Someone else is seeing that exact same number.

00:20:31.979 --> 00:20:33.028
And celebrating.

00:20:33.269 --> 00:20:33.388
Wow.

00:20:33.419 --> 00:20:43.259
Because they use their, your current weight is someone else's goal weight, whether it's their goal weight for that week or their goal weight for their life.

00:20:43.828 --> 00:20:58.999
I have had several clients who come to me that they're like, their goal weight is other clients' current weight, so it is math, it, it doesn't tell you anything about your worth and.

00:21:01.064 --> 00:21:08.084
If we can make it mean this is helpful data, then by all means weigh every day.

00:21:08.473 --> 00:21:11.894
And if you do that, if you decide to do that, be consistent.

00:21:12.959 --> 00:21:27.088
First of the morning after you use the bathroom, prior to drinking any significant amounts of liquid, just for consistency's sake, not because that will be your lowest weight, but because it will be the most consistent time, right?

00:21:27.088 --> 00:21:29.038
You don't have the same thing for breakfast every day.

00:21:29.038 --> 00:21:30.479
You don't have the same thing for lunch.

00:21:30.509 --> 00:21:32.278
It's not helpful to weigh after dinner.

00:21:32.638 --> 00:21:38.909
Like it's not helpful to weigh during the day when you are doing different workouts, eating different food.

00:21:38.909 --> 00:21:42.628
It's, it's not consistent, so, So do it at a consistent time.

00:21:42.719 --> 00:21:43.709
Don't compare.

00:21:44.308 --> 00:21:46.318
Monday morning to Thursday afternoon.

00:21:46.439 --> 00:21:47.278
That's not helpful.

00:21:48.088 --> 00:21:48.659
Wow.

00:21:48.749 --> 00:21:53.398
I'm so glad I asked you that question because I did not expect that answer.

00:21:53.699 --> 00:21:56.098
That was fantastic for many reasons.

00:21:56.249 --> 00:22:03.449
That gave me chills when you said that your number that you may look at and think, oh man, that's not where I wanna be.

00:22:03.598 --> 00:22:05.009
Why is that number so high?

00:22:05.009 --> 00:22:09.898
You know, a year ago it was this, and now I'm this, that number, someone else is celebrating.

00:22:10.209 --> 00:22:12.308
Your number is someone else's goal.

00:22:12.308 --> 00:22:15.308
That gave me chills to think about,'cause I never thought about it that way.

00:22:15.608 --> 00:22:19.568
And it puts a whole different meaning on, on the practice of weighing yourself.

00:22:19.778 --> 00:22:26.949
And I love how you said, and my biggest takeaway there is treat the scale and the number that you see as exactly what it is.

00:22:26.979 --> 00:22:30.009
It is a number that, it's a digital number, it's an analog number.

00:22:30.009 --> 00:22:31.179
It's just a number.

00:22:31.239 --> 00:22:32.378
A number is math.

00:22:32.499 --> 00:22:36.219
And that math is used as data in order to, mm-hmm.

00:22:36.219 --> 00:22:45.054
Help you track and measure your progress, and there's that famous quote, what you track and measure grows, and I come from the sales world.

00:22:45.084 --> 00:22:47.993
What you measure will continue to grow if you have more output.

00:22:47.999 --> 00:22:51.473
If you make more phone calls and more emails, you're going to have more results.

00:22:51.473 --> 00:22:54.144
If you weigh yourself more, then you're able to course correct.

00:22:54.144 --> 00:23:02.124
You're able to have a better understanding, but it's more so about changing the association with what that number means, it sounds like.

00:23:02.544 --> 00:23:03.054
Yeah, for sure.

00:23:04.169 --> 00:23:04.858
That's amazing.

00:23:04.979 --> 00:23:05.489
I love that.

00:23:05.638 --> 00:23:10.769
So I, I have to ask you, you talk about the, I wanna make sure I have this right.

00:23:10.769 --> 00:23:16.558
You talk about the higher and the lower brain when it comes to this concept of emotional eating.

00:23:16.558 --> 00:23:22.709
So you've already mentioned the relationship between what we do, what our brain is saying versus what our body is saying.

00:23:22.979 --> 00:23:26.068
So what is the higher and the lower brain, what does that mean?

00:23:27.114 --> 00:23:27.354
Yeah.

00:23:27.354 --> 00:23:30.114
So of course there's like tons of different parts of the brain.

00:23:30.114 --> 00:23:38.183
So to break it down into two parts is kind of simplistic, but the idea is we have our lower brain is kind of that like animal part.

00:23:38.183 --> 00:23:40.884
It's um, some people will call it the lizard brain.

00:23:41.304 --> 00:23:49.763
Um, metaphorically, I'll call it the toddler brain because it wants what it wants and it wants it right now with it about it.

00:23:50.423 --> 00:23:55.223
It's the part of the brain that's like, if we don't do this, we're probably gonna die.

00:23:56.759 --> 00:23:59.638
And the higher brain is the part that.

00:24:00.644 --> 00:24:05.144
Other animals on earth don't have, it's the part that makes us human.

00:24:05.683 --> 00:24:07.723
It's the part that can plan ahead.

00:24:08.084 --> 00:24:15.763
It's the part that makes decisions based on our future selves, and it's the part that's looking out for our greatest good.

00:24:16.213 --> 00:24:20.653
So when we're making our food decisions from our lower brain, which.

00:24:20.653 --> 00:24:22.449
Is typically what we do.

00:24:22.479 --> 00:24:27.038
Or like, you know, the meme that's like, I'm on the seafood diet, I see food and I eat it.

00:24:27.278 --> 00:24:28.719
Like that's the lower brain.

00:24:28.749 --> 00:24:29.019
Right?

00:24:29.108 --> 00:24:29.409
Right.

00:24:29.409 --> 00:24:36.939
Like that's the ultimate, um, example of what the lower brain does it, and it's the part that says, we never get this.

00:24:37.179 --> 00:24:39.009
We might not have this food again.

00:24:39.814 --> 00:24:45.453
When you really listen to that, you're realizing, oh, that's my scarcity brain.

00:24:45.453 --> 00:24:59.013
That's the, the part of my brain that still thinks that I live in a tribe and that we're not sure when the next kill or when we're gonna come across the next field of berries.

00:25:00.064 --> 00:25:00.903
Our brains.

00:25:01.798 --> 00:25:08.699
Truly have not caught up to the fact that there is a grocery store and a fast food restaurant on every corner.

00:25:09.028 --> 00:25:09.509
Like it.

00:25:10.078 --> 00:25:20.429
If you think about how long our humans have been here surviving, it's, it's the tiniest, tiniest blip that food has been plentiful.

00:25:20.429 --> 00:25:20.489
Yeah.

00:25:21.659 --> 00:25:34.409
Even a hundred years ago, I mean, if you've done any kind of research into family history or read your great-grandmother's stories, you know, they're like, well, there were 11 kids and you know, there wasn't always enough around the table.

00:25:34.409 --> 00:25:36.720
Like even, even just a hundred years ago.

00:25:37.483 --> 00:25:39.044
There wasn't always enough.

00:25:39.584 --> 00:25:42.374
And our brains are like, what if there's not enough?

00:25:42.854 --> 00:25:45.253
And that's that lower brain kicking in.

00:25:45.314 --> 00:25:48.523
I better eat more because there's plenty of food right now.

00:25:48.523 --> 00:25:51.854
I, I should eat this now because this is when it's available.

00:25:52.334 --> 00:25:59.384
So when we kick into using the higher brain, this is really the part that we're gonna use to, um, access that hunger scale, number one.

00:25:59.473 --> 00:26:02.173
And number two, this is the part that's gonna plan ahead.

00:26:02.473 --> 00:26:08.689
This is the part that's gonna say, Um, I want to feel good going to bed tonight.

00:26:08.749 --> 00:26:12.979
Like it doesn't even have to be, I'm not even talking about your long-term goals, right?

00:26:12.983 --> 00:26:14.959
Like just the future enough.

00:26:14.959 --> 00:26:17.509
Like I don't wanna be so full that I don't sleep well tonight.

00:26:17.898 --> 00:26:23.808
I don't wanna be bloated, I don't wanna choose this food because, um, surely I will be bloated in the morning.

00:26:24.273 --> 00:26:35.433
If this is my food choice tonight, and then of course a couple weeks out, couple months out, actually, my long-term goal is to drop a little weight, and so I'm gonna stop right here at enough.

00:26:35.463 --> 00:26:39.574
And your lower brain will scream at you when you decide to do this.

00:26:40.953 --> 00:26:43.983
This is not just like, oh, easy, I'll just use my higher brain.

00:26:43.983 --> 00:26:44.584
No problem.

00:26:44.614 --> 00:26:44.913
No.

00:26:45.183 --> 00:26:49.084
Like your lower brain will be like, but we might die.

00:26:51.703 --> 00:27:04.513
And it doesn't actually say that, but what's happening is when we eat for emotional reasons, whether that's, um, this is delicious, I'm going to eat more, or I feel crappy.

00:27:04.513 --> 00:27:06.374
It's been a hard day, I deserve this.

00:27:06.374 --> 00:27:07.993
Or, gosh, I'm just bored.

00:27:08.503 --> 00:27:16.933
We get a dopamine hit, a food tastes great, it hits our mouth, especially when we're gonna be choosing ultra processed foods.

00:27:18.104 --> 00:27:22.814
They, they hit the that mouth and you get a dopamine hit now.

00:27:23.429 --> 00:27:28.469
We get a dopamine hit even from, you know, chicken and broccoli or chicken pop pie.

00:27:28.499 --> 00:27:29.669
That's a delicious meal.

00:27:29.669 --> 00:27:31.469
It sounds, you know, it's well balanced.

00:27:31.473 --> 00:27:36.358
You've got protein, you've got fiber in there from the vegetables, you've got carbs, healthy fats, hopefully in the crust, right?

00:27:36.358 --> 00:27:40.048
Like lots of good stuff going on in that pop pie.

00:27:40.528 --> 00:27:42.509
So you are getting a dopamine hit from that.

00:27:42.509 --> 00:27:44.038
Your brain is like, this is good.

00:27:44.338 --> 00:27:45.538
We should do this again.

00:27:45.538 --> 00:27:49.858
The next time we see pot pie, we should eat it again, because this is helping us with survival.

00:27:49.888 --> 00:27:51.989
That's what dopamine is, is it tells the brain.

00:27:52.189 --> 00:27:54.019
This is part, this thing that we're doing.

00:27:54.138 --> 00:27:55.278
This will keep us alive.

00:27:56.219 --> 00:27:58.919
Again, that's a simplistic idea of the brain.

00:27:58.979 --> 00:28:03.209
But what happens then is when, so we've, we've eaten that pot pie.

00:28:03.209 --> 00:28:03.868
That was great.

00:28:03.868 --> 00:28:05.429
Our brain is like, that's good.

00:28:06.118 --> 00:28:11.878
And then your wife brings out chocolate brownie sundae and your brain is like, oh, we've had this before.

00:28:11.969 --> 00:28:12.449
This is.

00:28:13.003 --> 00:28:19.903
Very essential for survival, because that's a concentrated food and it's gonna give you a concentrated hit of dopamine.

00:28:19.903 --> 00:28:19.963
Wow.

00:28:20.503 --> 00:28:23.923
And so you're going to desire that more.

00:28:24.253 --> 00:28:26.473
That equates to a stronger desire.

00:28:26.473 --> 00:28:38.473
So when you're like, oh, I just love desserts, or maybe it's salty foods for you, it's because it's given you a stronger hit of dopamine in the past, and your brain interprets that as very essential for survival.

00:28:39.374 --> 00:28:39.433
Hmm.

00:28:39.433 --> 00:28:41.534
Even if in the future it's gonna make us feel bad.

00:28:42.074 --> 00:28:42.854
Yes.

00:28:42.884 --> 00:28:45.463
Because that's coming from that lower brain.

00:28:46.624 --> 00:28:46.913
Yeah.

00:28:46.919 --> 00:28:47.084
Yeah.

00:28:47.804 --> 00:28:52.949
So, We wanna use our higher brain as much as possible to make our food decisions.

00:28:53.009 --> 00:28:56.608
So that looks like deciding ahead what you're going to eat for the day.

00:28:56.999 --> 00:29:01.618
And this isn't in an app, this isn't like based on calorie counts.

00:29:01.618 --> 00:29:03.328
It's just like writing down.

00:29:03.328 --> 00:29:08.578
I'm gonna have oatmeal for breakfast, I'm gonna have, um, you know, leftover pot pie for lunch.

00:29:08.608 --> 00:29:10.499
Doesn't even have to be, you know, fancy.

00:29:10.739 --> 00:29:12.959
And for dinner we're gonna have enchiladas.

00:29:12.959 --> 00:29:13.019
Yeah.

00:29:13.259 --> 00:29:15.028
Like, we're just writing that down.

00:29:15.034 --> 00:29:22.453
And then when you go to make lunch, And you're like, oh, I was gonna have leftovers.

00:29:22.453 --> 00:29:25.334
And your brain's like, eh, that doesn't really sound good.

00:29:26.054 --> 00:29:26.834
Let's have this.

00:29:27.104 --> 00:29:36.463
That is your lower brain kicking in, and we're like, no, we decided ahead that we're gonna have the, the leftover pot pie or whatever it was, and we eat that.

00:29:37.003 --> 00:29:47.354
When you do that, when you eat what you have planned, number one, you've used your higher brain to make your food decisions, and number two, you build trust with yourself.

00:29:47.473 --> 00:29:47.804
Wow.

00:29:47.834 --> 00:29:51.044
The more often you plan and then do what you plan.

00:29:51.929 --> 00:29:54.118
Your brain is like, oh, that's weird.

00:29:54.118 --> 00:29:55.409
We didn't cancel on ourselves.

00:29:55.439 --> 00:29:56.398
We usually do.

00:29:57.419 --> 00:29:59.638
Maybe, maybe we can do this.

00:29:59.638 --> 00:30:11.189
And the more often you do that, the more trust you build with yourself and then you can start upleveling your food instead of maybe having, you know, chips with my sandwich every day.

00:30:11.189 --> 00:30:13.199
I think I'm gonna plan some carrots.

00:30:13.378 --> 00:30:13.798
Mm-hmm.

00:30:14.864 --> 00:30:20.953
And because you've eaten the chips that you planned every single day for two weeks, your brain is like, yeah, we do eat what we planned.

00:30:21.163 --> 00:30:22.483
So today I planned carrots.

00:30:22.483 --> 00:30:23.263
I'm going to eat that.

00:30:24.239 --> 00:30:27.118
You have more power, more personal power in that decision making.

00:30:27.118 --> 00:30:27.119
Mm-hmm.

00:30:27.183 --> 00:30:27.239
Mm-hmm.

00:30:27.479 --> 00:30:38.519
It, it's, I love the planning concepts and it seems so simple yet what you're describing every time you, you, you're saying these different concepts, I think to myself, wow, I'm doing that, or I used to do that.

00:30:38.519 --> 00:30:48.538
Or you know, like with the planning idea, it's when I plan the fail for what I'm going to eat that day is when it gets to dinner time and I look at my wife and say, so what are we doing for dinner?

00:30:48.874 --> 00:30:51.844
Then we generally always make a bad choice.

00:30:51.844 --> 00:30:56.223
We're not gonna say, let's go get Subway, or let's make salads and chicken and broccoli.

00:30:56.223 --> 00:31:01.023
Now it's let's order Unos, or let's get Applebee's, or let's get five guys, or whatever it is.

00:31:01.233 --> 00:31:13.953
It's when I plan to fail the day ahead that I make those bad decisions and planning ahead even if you are going to have a quote unquote bad meal, whether it's five guys or McDonald's or whatever it might be, or you're doing a giant Thanksgiving dinner.

00:31:14.554 --> 00:31:19.834
It's okay to still plan that because now you can make a different decision for breakfast and for lunch.

00:31:19.894 --> 00:31:27.213
That helped to equate the difference that that bad meal is going to make, and it also makes you feel better at the same time.

00:31:27.213 --> 00:31:27.304
Mm-hmm.

00:31:27.814 --> 00:31:39.963
And that concept of planning for how you're going to feel when you go to bed is so powerful because, Imagine asking yourself, how is this meal going to make me feel in three hours and two hours?

00:31:39.963 --> 00:31:46.594
Like as an example, I love mos and it's weird because the Homewrecker bowl for mos, I'll ask you that.

00:31:46.594 --> 00:31:47.554
Do you ever get moss?

00:31:47.554 --> 00:31:49.144
Is that something you ever frequent?

00:31:49.144 --> 00:31:52.983
Well, as you know, I live in California, so I have no idea what you're talking about.

00:31:53.493 --> 00:31:55.653
No, I didn't realize noise wasn't out there.

00:31:55.864 --> 00:31:56.223
Okay.

00:31:56.223 --> 00:31:56.433
Yeah.

00:31:56.433 --> 00:31:57.153
What kind of food is it?

00:31:58.078 --> 00:31:58.828
Oh yeah, we have Chipotle.

00:31:58.919 --> 00:31:59.618
You have Chipotle.

00:31:59.624 --> 00:31:59.788
Okay.

00:31:59.788 --> 00:32:01.618
So Mo's is like Chipotle.

00:32:01.618 --> 00:32:03.628
It's, it's literally like the same concept.

00:32:03.628 --> 00:32:06.898
People are not eating in the commas for that, but it's very similar concept.

00:32:07.078 --> 00:32:08.909
They have a burrito bowl, essentially.

00:32:08.969 --> 00:32:09.179
Okay.

00:32:09.179 --> 00:32:12.358
And the ingredients like singly are good ingredients.

00:32:12.358 --> 00:32:14.308
Like you got the ginger rice, you got the protein.

00:32:14.578 --> 00:32:18.509
But when I combine all of them, I feel like crap for the next few hours.

00:32:18.628 --> 00:32:24.989
So even though I love that meal, I'm very calculated about when I eat that meal because of how it makes me feel.

00:32:25.519 --> 00:32:30.288
But that's a mature decision that I've only developed for myself in the past few years, I would say.

00:32:30.739 --> 00:32:31.159
Yeah.

00:32:31.578 --> 00:32:32.538
Let me ask you this.

00:32:33.378 --> 00:32:38.328
Do you feel bad because of the ingredients or because of the quantity?

00:32:39.078 --> 00:32:40.638
Oh, it's probably the quantity.

00:32:40.878 --> 00:32:41.568
That's true.

00:32:41.719 --> 00:32:42.798
It's a lot of food.

00:32:42.798 --> 00:32:42.799
Yeah.

00:32:43.249 --> 00:32:44.749
Yeah, it's a lot of food.

00:32:44.989 --> 00:32:48.044
If you're going to clean your plate, Yeah.

00:32:48.554 --> 00:32:48.884
Yeah.

00:32:48.913 --> 00:32:49.903
What if you just didn't?

00:32:49.903 --> 00:32:52.094
What if you're like, I totally feel like mos.

00:32:52.094 --> 00:32:53.263
That sounds delicious.

00:32:53.804 --> 00:33:03.794
And then you only ate three quarters of what you typically eat, or you just were like, I'm gonna eat this moss bowl until I'm a positive three hungry, whatever that, or threefold.

00:33:03.913 --> 00:33:04.364
Sorry.

00:33:04.634 --> 00:33:06.223
A positive three on my hunger scale.

00:33:07.334 --> 00:33:08.413
That's like half the ball.

00:33:08.834 --> 00:33:09.584
Half the bowl.

00:33:09.614 --> 00:33:09.884
Yeah.

00:33:09.884 --> 00:33:10.153
Yeah.

00:33:10.753 --> 00:33:15.554
And then, and then you just got two meals for the price of one'cause now you're gonna have it for lunch the next day.

00:33:15.763 --> 00:33:16.483
Oh wow.

00:33:16.483 --> 00:33:18.644
I was just gonna ask you, how do you do that?

00:33:18.644 --> 00:33:22.003
And it's not just throw the rest away, but save it for later.

00:33:23.263 --> 00:33:23.953
Absolutely.

00:33:24.104 --> 00:33:24.163
Wow.

00:33:24.163 --> 00:33:25.453
It sounds so simple, doesn't it?

00:33:25.453 --> 00:33:29.743
But even you saying that to me is making me think like, wow, maybe I'll do that next time.

00:33:30.523 --> 00:33:48.058
The thing is that when we, when we call these foods, good or bad, The problem is you're like, sometimes I, I go to MO'S and I eat this, and then I'm bad because you decided that MO'S food is bad and so then you are bad for eating it.

00:33:48.898 --> 00:33:52.679
When we label our food good and bad, we inadvertently label ourselves.

00:33:52.858 --> 00:33:55.348
How many times have you heard someone say, oh, I've been good today.

00:33:55.348 --> 00:33:59.759
I had a salad for lunch all the time, or all the time?

00:34:00.179 --> 00:34:00.689
Oh my gosh.

00:34:00.689 --> 00:34:01.318
I was so bad.

00:34:01.318 --> 00:34:02.669
I ate donuts out of the break room.

00:34:03.703 --> 00:34:05.804
Like, no, you are not bad.

00:34:06.044 --> 00:34:16.693
You ate a food that you believe doesn't agree with you or that made your body feel some sort of negative way, but you did not ever change your value.

00:34:16.753 --> 00:34:18.193
You are infinitely worthy.

00:34:19.213 --> 00:34:24.134
You do not change your value based on what you eat.

00:34:25.184 --> 00:34:31.123
And so I eat those kinds of foods, let me tell you all the time.

00:34:31.873 --> 00:34:32.353
All the time.

00:34:32.353 --> 00:34:32.414
Yeah.

00:34:33.764 --> 00:34:35.653
I just don't overeat them.

00:34:38.684 --> 00:34:39.764
You're so uplifting.

00:34:41.393 --> 00:34:51.253
Truly, truly uplifting, like, and you, you give off these vibrant vibes in general that I can see how you help people just.

00:34:51.568 --> 00:34:55.199
Having you in their corner to help them navigate these things.

00:34:55.199 --> 00:35:06.119
Because even me, who has developed more, quote unquote control over these impulses, where now I fit well into clothes, I'm happy with myself most days, I'm happy with myself.

00:35:06.659 --> 00:35:12.509
I still have these instances where going to MO'S and planning ahead and all these things, and you're just.

00:35:12.688 --> 00:35:15.329
Describing them in a way that's very refreshing to me.

00:35:15.838 --> 00:35:18.539
And I know that's the same for people listening and your clients as well.

00:35:18.539 --> 00:35:20.039
So it's, it's, it's awesome.

00:35:20.248 --> 00:35:22.199
I have two more things I wanna dive into with you.

00:35:22.309 --> 00:35:22.599
Okay.

00:35:24.028 --> 00:35:30.059
The first I'll ask you is this, so you work specifically, and I'm sure you do work with some men as well, but you specifically work?

00:35:30.059 --> 00:35:30.958
I actually do, yeah.

00:35:31.079 --> 00:35:32.668
To help these, to help them with these things.

00:35:33.179 --> 00:35:33.358
Yeah.

00:35:33.358 --> 00:35:36.208
So when it comes to the woman who.

00:35:37.123 --> 00:35:41.923
Let's say, and this, this can be helpful for anyone who's had a big change in their body, but let's talk, go.

00:35:41.923 --> 00:35:44.054
Let's go back to the pregnancy talk that we had before.

00:35:44.083 --> 00:35:44.233
Mm-hmm.

00:35:44.293 --> 00:35:56.173
A woman who's pregnant and obviously her body changes and maybe she's not as hard on herself during the pregnancy because Yeah, she's got another human growing inside of her, let's say after the pregnancy.

00:35:56.293 --> 00:35:58.184
So now we're six weeks.

00:35:58.528 --> 00:36:14.009
Uh, you know, post pregnancy where, where two months or three months, like how does, maybe you could speak from experience, how does one start to love themselves again and make progress forward after such a change in the body?

00:36:15.268 --> 00:36:15.659
Yeah.

00:36:16.018 --> 00:36:24.028
So you're kind of saying like, I, the concept for a woman that's like, my body is only worthy of love when it looks a certain way.

00:36:24.659 --> 00:36:24.989
Hmm.

00:36:25.559 --> 00:36:26.099
Right.

00:36:26.159 --> 00:36:34.228
And so because it looks different now that I have had a baby, then I have to work hard to love it again.

00:36:34.233 --> 00:36:39.838
And we could, we do have the option to love it all the way through and.

00:36:40.798 --> 00:36:45.088
The thing is, every day is not gonna be a good body image day.

00:36:45.298 --> 00:36:57.509
Even if you've worked hard on that, even if you've done all the coaching and, and worked on the thoughts and all of that, sometimes you're gonna wake up and be like, well, I feel like a busted cannabis biscuits.

00:36:57.869 --> 00:36:58.559
Like it happens.

00:37:00.068 --> 00:37:05.018
The, the key is what do you do with that thought, and it's really similar to the scale number.

00:37:05.048 --> 00:37:06.639
What do you do with that?

00:37:07.148 --> 00:37:09.759
You see that number that you're not super thrilled about?

00:37:09.789 --> 00:37:10.958
What do you do with that?

00:37:11.949 --> 00:37:16.809
What my clients do and what I help them do is not eat over it.

00:37:17.199 --> 00:37:23.469
When we are having a bad body image day, when we're like not loving what's happening, right?

00:37:23.469 --> 00:37:27.159
Then the idea is to say that's.

00:37:27.554 --> 00:37:39.224
This is a thought that happens sometimes, and I'm not going to compensate and help myself feel better by getting a dopamine hit from eating.

00:37:39.434 --> 00:37:41.954
How else can I make myself feel better and.

00:37:42.764 --> 00:37:56.114
Having some tools, having some things where you're like, okay, I also get a dopamine hit from a walk outside from, um, you know, hugging my, my children getting, having a great conversation with my partner.

00:37:56.384 --> 00:38:01.994
There's all kinds of ways we can get a dopamine hit that is not eating.

00:38:02.054 --> 00:38:10.634
And when we have a list of those kinds of things and, and have ideas of other things we can do, we can.

00:38:11.054 --> 00:38:12.193
Choose differently.

00:38:12.853 --> 00:38:24.434
When a woman is really unhappy with their shape, it is not helpful for me to just say, love your body, because your brain's gonna immediately reject that.

00:38:24.434 --> 00:38:24.494
Yeah.

00:38:25.003 --> 00:38:34.724
And so you wanna kind of go at it from a couple different ways of kind of getting to that thought.

00:38:35.293 --> 00:38:35.563
I.

00:38:36.059 --> 00:38:40.108
I'm not, if I am thinking all the time, I hate my body.

00:38:40.168 --> 00:38:41.068
So gross.

00:38:41.128 --> 00:38:42.898
Look at all this issues.

00:38:42.898 --> 00:38:43.949
Problems in the mirror.

00:38:44.369 --> 00:38:49.048
And I tell you, okay, what I want you to think now is my body is beautiful.

00:38:49.378 --> 00:38:51.119
Your brain will be like, this is stupid.

00:38:51.478 --> 00:38:51.659
Yeah.

00:38:52.588 --> 00:38:57.239
So we want to start with a neutral thought like, I have a body.

00:38:58.829 --> 00:39:00.179
All bodies look different.

00:39:00.298 --> 00:39:01.619
Mine looks this way today.

00:39:04.048 --> 00:39:13.409
You can even think bodies are funny looking because if you go out in the world there are some funny looking bodies and not because they're funny.

00:39:13.409 --> 00:39:15.179
Haha, let's make fun of those people.

00:39:15.179 --> 00:39:26.188
But because like look at that interesting shape, sometimes I'm fascinated with faces, how many ways faces can be constructed out of the same general parts.

00:39:26.188 --> 00:39:27.719
And it's the same thing with bodies.

00:39:27.719 --> 00:39:30.329
Like bodies are constructed differently.

00:39:31.844 --> 00:39:38.054
That's, that's, and so when we think about these neutral thoughts, we can also apply them to ourselves.

00:39:38.503 --> 00:39:40.543
My body is constructed differently today.

00:39:41.639 --> 00:39:42.688
I have a body.

00:39:43.199 --> 00:39:49.648
I have a body that gets up every day that walks around that takes care of children, that makes food for people.

00:39:49.949 --> 00:39:53.728
Like think about the things the body is actually doing for you.

00:39:54.389 --> 00:40:00.748
And you can also use what I call bridge thoughts, which are bridges to the thoughts that we want to think.

00:40:00.748 --> 00:40:09.659
So if we want to think things like, my body is amazing, we can bridge that with, I'm learning that my body is amazing.

00:40:10.289 --> 00:40:14.068
I'm becoming a person who loves my body.

00:40:14.849 --> 00:40:20.068
And as we, so that is not reject like immediate rejection for the brain.

00:40:20.248 --> 00:40:26.849
If you say, I'm becoming a person who, your brain will want to start proving that true.

00:40:27.208 --> 00:40:31.289
If you just say, my body is amazing, your brain will be like, eh, no.

00:40:31.318 --> 00:40:32.429
Here's all the reasons why.

00:40:32.998 --> 00:40:36.898
But if you, if you start thinking, I'm becoming a person.

00:40:37.693 --> 00:40:41.923
Who believes my body is amazing, or maybe my body is amazing.

00:40:42.134 --> 00:40:44.353
We just add these qualifiers on.

00:40:44.353 --> 00:40:45.494
I call them bridges.

00:40:45.733 --> 00:40:47.324
Maybe my body is amazing.

00:40:48.193 --> 00:40:53.173
And then you get curious and your brain will be like, yeah, because you know what?

00:40:53.384 --> 00:40:57.014
You birthed three children or because you know what?

00:40:57.134 --> 00:40:59.293
You kept all the children alive today.

00:41:00.284 --> 00:41:02.923
Like your body actually is.

00:41:02.923 --> 00:41:03.793
What did that?

00:41:04.588 --> 00:41:06.599
We think it's our brainer, you know?

00:41:06.599 --> 00:41:13.528
But like you physically like wiped the butts and made the mac and cheese and like did the things.

00:41:13.889 --> 00:41:14.068
Yeah.

00:41:14.068 --> 00:41:16.108
Buckled the car seats like you did that.

00:41:17.458 --> 00:41:17.969
Wow.

00:41:19.378 --> 00:41:20.829
I just, I.

00:41:21.208 --> 00:41:22.378
I, I love that answer.

00:41:22.409 --> 00:41:28.708
I think that's helpful for everybody who isn't happy with maybe the way that they look when they look in the mirror, because what's a body like?

00:41:28.708 --> 00:41:33.568
What is a right and what is a good looking normal body?

00:41:33.574 --> 00:41:37.259
It's usually what society has told us is good looking.

00:41:37.264 --> 00:41:43.219
It's usually the Kim Kardashian or the Brad Pitt or the Tom Cruise or whatever it is that you're looking at.

00:41:43.219 --> 00:41:46.349
Well, and depending on the decade, by the way, true.

00:41:46.648 --> 00:41:49.108
Kim certainly wasn't beautiful in the late nineties.

00:41:49.708 --> 00:41:50.278
Oh yeah.

00:41:51.088 --> 00:41:53.309
So it's very true, yes.

00:41:53.309 --> 00:41:57.869
You know, that was the WA era, which is, you know, my high school era.

00:41:57.869 --> 00:42:01.318
So that's, that's rough on a brain, you know?

00:42:01.588 --> 00:42:02.278
Absolutely.

00:42:02.548 --> 00:42:03.088
Okay, great.

00:42:03.088 --> 00:42:08.539
So I love that idea of bridging, uh, what we may think to what we want to think and how we wanna feel.

00:42:08.539 --> 00:42:13.978
And I love that question, or I love that statement of I'm, I'm becoming a person.

00:42:14.188 --> 00:42:25.708
Who believes that my body is amazing, and I love these questions and statements that you're creating because the thing is like we hear these things and those listening might say, you know, that sounds so simple, but I've never thought of it that way.

00:42:25.949 --> 00:42:28.079
Well, of course not because you don't know what you don't know.

00:42:28.724 --> 00:42:30.164
And really what you're giving people mm-hmm.

00:42:30.403 --> 00:42:37.934
Are new thought tools and activities that they can go to when they're not feeling great in order to feel better.

00:42:38.023 --> 00:42:38.114
Mm-hmm.

00:42:38.114 --> 00:42:42.943
E even that, making a list of how else can I feel better right now in this moment.

00:42:43.364 --> 00:42:53.324
One of the reasons that I would say I feel great for the, the majority of my day is I have a lot of different things that I can go to in order to feel good.

00:42:53.653 --> 00:42:53.744
Mm-hmm.

00:42:53.750 --> 00:42:55.393
Like I enjoy working on.

00:42:55.449 --> 00:42:56.018
My show.

00:42:56.018 --> 00:42:59.829
So if I'm not feeling too great, I'll do some things for my show to get that sense of accomplishment.

00:43:00.128 --> 00:43:09.998
I have two guitars on their stands upstairs that I'll pick up for literally 10 to 15 minutes at times and during stretches where after I'm done playing, I feel better.

00:43:10.208 --> 00:43:13.809
I have a gym membership two minutes away that I can go to to feel better.

00:43:13.813 --> 00:43:17.438
I don't always want to go there, but sometimes I do, and it causes me to feel better.

00:43:17.619 --> 00:43:20.889
So the question I'd post to everyone listening like you already asked.

00:43:21.143 --> 00:43:27.443
Is, what are the different activities in your day that will help you to feel better, to get you into a, into a different state of being?

00:43:27.713 --> 00:43:30.713
Because when you're in a better state, you make different decisions as you know.

00:43:30.713 --> 00:43:31.943
Yeah, totally.

00:43:32.273 --> 00:43:35.153
Can I, can I just pop in one more thing about emotional eating?

00:43:35.184 --> 00:43:35.423
Yeah.

00:43:35.514 --> 00:43:35.873
Okay.

00:43:36.614 --> 00:43:49.103
Um, I had this client yesterday and she had had like a really rough week and it, anyway, won't go into all that, but she said, I chose to eat the ice cream.

00:43:50.503 --> 00:43:55.873
I said to myself, I am eating this because I'm feeling these ways.

00:43:56.443 --> 00:44:04.034
I'm feeling this, I'm feeling that, and I know this ice cream is going to help me feel better for two minutes, for five minutes.

00:44:04.393 --> 00:44:07.454
It's going to help me feel better right this minute, and today.

00:44:07.693 --> 00:44:10.094
This is what I have the capacity to do.

00:44:10.693 --> 00:44:16.934
This is the way I'm going to soothe myself, and I know the food is not actually the solution.

00:44:18.673 --> 00:44:19.393
Guess what?

00:44:19.543 --> 00:44:20.293
That was it.

00:44:20.623 --> 00:44:21.434
That was it.

00:44:21.434 --> 00:44:25.063
The very next, the very next meal, she was right back on track.

00:44:25.844 --> 00:44:37.123
She decided in that moment that the food was going to help, but she knew it was only a temporary fix, and I think it's a really, really mature adult way.

00:44:38.278 --> 00:44:42.418
To choose emotional eating because sometimes you will.

00:44:43.048 --> 00:44:51.148
But when we, she said, it used to be that I would just, I would eat the ice cream and I would think, I'm never gonna get this right.

00:44:51.389 --> 00:44:52.858
I'm never gonna lose weight.

00:44:52.889 --> 00:44:54.268
Here I go again.

00:44:54.869 --> 00:45:01.768
And instead she was like, I know what I'm doing and I don't have to keep doing this.

00:45:01.768 --> 00:45:03.704
And then, Guess what?

00:45:03.704 --> 00:45:06.914
She was right back on track and she's down two pounds since our last session.

00:45:07.574 --> 00:45:07.634
Wow.

00:45:07.903 --> 00:45:09.344
Even when she ate the ice cream.

00:45:09.344 --> 00:45:18.914
So when you choose to eat the food, do that, do uh, do it as a choice.

00:45:19.153 --> 00:45:24.603
I'm choosing this knowing full Well, it's not actually gonna solve your stress.

00:45:24.713 --> 00:45:27.704
It's not actually gonna solve, you know, your.

00:45:28.934 --> 00:45:40.664
Anger, all those things that we use it to solve for, be be really honest with yourself and, and then we just don't beat ourselves up about it.

00:45:40.664 --> 00:45:50.684
Because the worst thing you can do when you overeat, you're, if you've over eaten or eaten something that doesn't agree with you, you already feel kind of gross in your body.

00:45:50.713 --> 00:45:52.063
You already feel bad.

00:45:52.063 --> 00:45:55.304
We've talked about that, that overeating doesn't actually feel good.

00:45:56.143 --> 00:46:07.994
Let's not punch ourselves in the face about it, then let's not make it worse by being so mean to ourselves in our heads, by saying all those things, you're never gonna get this.

00:46:08.173 --> 00:46:09.614
Look at you eating again.

00:46:10.094 --> 00:46:13.304
Like that's just adding insult to injury, really.

00:46:14.083 --> 00:46:24.494
And so don't punch yourself in the face when you do have an emotional eat because you will, because you're not a robot, because everybody that loses weight.

00:46:24.793 --> 00:46:26.503
Also overeats occasionally.

00:46:26.804 --> 00:46:31.903
So I don't want anyone listening to this thinking like, okay, well I shouldn't ever overeat again.

00:46:32.023 --> 00:46:35.173
You will because it happens.

00:46:36.103 --> 00:46:43.634
But the faster you can get out of that cycle, the more likely you'll continue down that weight loss path.

00:46:44.804 --> 00:46:49.034
Beautifully said, for those listening who are like, I need more of this.

00:46:49.094 --> 00:46:53.954
And there was like five or 10 different things in this that just, it was like an epiphany in my mind.

00:46:54.224 --> 00:46:56.114
You gotta check out Lisa's podcast.

00:46:56.119 --> 00:46:59.804
It's called Eat Well, think Well Live Well.

00:47:00.344 --> 00:47:08.503
And I like to ask you, Lisa, what inspired your podcast that you are reaching one year on your podcast, which is incredible.

00:47:08.653 --> 00:47:10.514
So tell me what inspired your podcast.

00:47:10.719 --> 00:47:14.469
And what can people expect to find when they visit your podcast?

00:47:15.643 --> 00:47:19.784
Yeah, I, I feel like I was inspired just because, um, okay.

00:47:19.784 --> 00:47:23.173
Well, the real reason is I was tired of trying to do reels on Instagram.

00:47:26.273 --> 00:47:27.764
I, I just decided, you know what?

00:47:27.764 --> 00:47:30.583
I think I'm, I think I'm better on audio than I.

00:47:30.583 --> 00:47:34.034
Then always on video and then here, here I am on video with Brandon.

00:47:34.333 --> 00:47:34.514
Yeah.

00:47:34.543 --> 00:47:39.793
But, um, it's, you know, less of the acting and the pointing towards and all of that.

00:47:39.793 --> 00:47:44.114
That seemed to be the thing with reels and I just felt like I had a lot to share.

00:47:44.114 --> 00:47:49.333
I just felt like I wanted to give more than what was, you know, allowed in those captions.

00:47:49.393 --> 00:47:51.583
The tiny captions in these one minute clips.

00:47:51.583 --> 00:47:56.023
I just wanted to give people more information, more tools.

00:47:56.159 --> 00:47:57.958
More ideas of how to start.

00:47:57.958 --> 00:48:02.818
Like I really hope that you lose your first five pounds just listening to the podcast.

00:48:02.818 --> 00:48:12.148
I really do hope that, I really hope there's enough information there for you to be like, Hey, yeah, I'm gonna try that and I'm gonna feel some success.

00:48:12.148 --> 00:48:13.978
I'm gonna try that new thought she gave me.

00:48:13.978 --> 00:48:16.259
I'm gonna try thinking differently.

00:48:16.318 --> 00:48:18.778
I'm gonna drop the good, bad food labels.

00:48:19.079 --> 00:48:24.869
You know, whatever episode it is you're listening to, I hope you try it and I hope that you feel just.

00:48:25.119 --> 00:48:31.748
A little bit better that day, and that's really what inspired me is to just give you some value.

00:48:32.128 --> 00:48:38.728
Well before you're considering paying me, because it's very hard to jump into a coaching relationship.

00:48:39.418 --> 00:48:40.829
It's personal, right?

00:48:41.159 --> 00:48:42.989
And I want you to know me a little more.

00:48:42.989 --> 00:48:44.998
I want you to hear that.

00:48:45.329 --> 00:48:47.289
Um, you know, I, I.

00:48:47.449 --> 00:48:48.648
I am in your corner.

00:48:48.679 --> 00:48:50.659
I, I, I do have compassion.

00:48:50.659 --> 00:48:54.018
I know where you're at, and I do have the tools to help you.

00:48:54.018 --> 00:48:57.619
So that's really kind of why I started the podcast.

00:48:57.619 --> 00:49:00.199
I feel like there was two parts to that question, but that's all I remember.

00:49:01.548 --> 00:49:02.778
Well, I'll, I'll go to the second part now.

00:49:02.778 --> 00:49:10.219
So for that person who has checked out your podcast and they realized, wow, this is even more incredible than just that one-off episode with Brandon on the broadcast.

00:49:11.114 --> 00:49:20.744
When that person is ready to work with you, who have you found is the best fit to work with you one-on-one in order to implement all the different things that we're talking about today?

00:49:21.114 --> 00:49:21.534
Mm-hmm.

00:49:22.634 --> 00:49:29.744
So usually that person has dieted in the past and so.

00:49:30.148 --> 00:49:37.139
You kind of have an idea of like what foods work for you and you just can't figure out why you aren't eating those foods all the time.

00:49:37.829 --> 00:49:41.159
If you are the kind of person that is ready to.

00:49:42.659 --> 00:49:50.128
Really be in charge of your health and not depend on a diet app to tell you what to eat.

00:49:50.849 --> 00:49:54.659
That's really the kind of person that I think has success with this.

00:49:54.898 --> 00:50:01.054
Somebody who's ready to say like, Here are all the ways that I feel when I eat and be really honest.

00:50:01.054 --> 00:50:12.273
I think a person who's ready to get really honest with why they're overeating and figure that out together, not on your own, not like, okay, you figure it out and then come tell me, and then I'll work with you.

00:50:12.278 --> 00:50:18.844
I mean, like if you are like, I'm ready to figure out why, I just seem to consistently overeat.

00:50:19.353 --> 00:50:22.474
That's the kind of person that I think is ready to work with me.

00:50:23.309 --> 00:50:24.119
Beautifully said.

00:50:24.418 --> 00:50:25.048
I love that.

00:50:25.349 --> 00:50:33.449
Where's the best place for people to get in touch with you if that all resonates and they're like, I'm ready to take the leap now, even if I didn't listen to the podcast yet, which you should.

00:50:33.449 --> 00:50:35.938
But if they haven't, where can they, where can they chat with you?

00:50:36.838 --> 00:50:44.009
So I chatting, I would love to schedule a free session that's, um, kind of jumping right in.

00:50:44.009 --> 00:50:46.679
But I do offer a free session if you want to.

00:50:46.679 --> 00:50:51.509
I, I just always say the best way to know if coaching is gonna work for you is to get a little coaching.

00:50:52.289 --> 00:51:01.259
So, you know, you can always schedule a free session to chat with me and see if the coaching that I offer during that session is something that resonates with you.

00:51:01.768 --> 00:51:11.099
But if you just wanna kind of lurk a little bit, I am still on Instagram, not as many dancing reels, but of course checking out the podcast.

00:51:11.099 --> 00:51:17.248
And then I also have a free ebook that can help you get started with some of your planning.

00:51:17.248 --> 00:51:18.478
It's called the Go-to Meals.

00:51:18.478 --> 00:51:30.614
Ebook and it just helps you get an idea of meals that work for you and just kind of, it's a, a helpful tool to start with planning things that you are consistently eating and that work for you.

00:51:30.614 --> 00:51:32.773
So, tells you what go-to meals are.

00:51:32.773 --> 00:51:37.454
I go through each meal, give you some examples of what mine are, even a few recipes in there.

00:51:37.454 --> 00:51:40.034
So I'm sure that link will be in the description.

00:51:40.753 --> 00:51:41.233
Amazing.

00:51:41.293 --> 00:51:41.594
Yes.

00:51:41.594 --> 00:51:46.724
Links are in the description to Lisa's podcast as well as where you can get in touch with Lisa and.

00:51:47.159 --> 00:51:47.458
Wow.

00:51:47.458 --> 00:51:52.168
This has been an awesome conversation and I've kept you longer than I told you I would, but I, I couldn't help.

00:51:52.378 --> 00:51:56.668
There was, there's so much more to dive into and I'd love to have you back on the show in the future.

00:51:56.878 --> 00:51:56.969
Sure.

00:51:56.969 --> 00:52:00.929
To even dive more into some of these concepts or maybe some different concepts.

00:52:01.139 --> 00:52:03.539
So this has been really amazing, Lisa.

00:52:03.599 --> 00:52:06.148
Thank you for your time and thanks for sharing what you shared with everybody.

00:52:06.153 --> 00:52:06.208
Yeah.

00:52:06.929 --> 00:52:07.679
Thank you for having me.

00:52:10.273 --> 00:52:10.784
Wow.

00:52:10.813 --> 00:52:11.563
I'll say it again.

00:52:11.594 --> 00:52:12.914
What a conversation.

00:52:13.034 --> 00:52:17.414
I, you know, I don't say this very often guys, especially the ones who tune into every episode.

00:52:17.443 --> 00:52:24.943
This was one of my favorite conversations on the broadcast in 300 episodes, and again, it was one of my favorites because it struck close to home.

00:52:24.943 --> 00:52:25.003
I.

00:52:25.168 --> 00:52:38.639
But listen, I've made a lot of progress in terms of my own fitness and my own health, and I even have a whole chapter about it in my book on physical mastery, and I was introduced to a whole new world of tools to use.

00:52:38.878 --> 00:52:42.028
Many of those tools being questions and I can ask myself.

00:52:42.309 --> 00:53:00.489
Or statements that I can make in order to go to a different option or a choice to feel better rather than resorting to food when maybe I'm already a three on the hunger scale, or maybe an eight or a nine or 10 on the hunger scale, but I'm still deciding to eat more of that MOS bowl like I took a lot away personally, and I hope that you did too.

00:53:00.608 --> 00:53:05.798
If you did, please share this show with just one other person who could use it as well, and.

00:53:06.208 --> 00:53:09.418
Links are in the description to go check out Lisa's podcast.

00:53:09.449 --> 00:53:11.878
Eat Well, think Well Live Well.

00:53:11.909 --> 00:53:14.278
If you liked this, you'll love that show.

00:53:14.639 --> 00:53:21.298
Thank you so much for tuning in and watching and listening, and until we talk again next time, continue to be better.

00:53:21.458 --> 00:53:21.579
I.

00:53:21.981 --> 00:53:23.782
Thanks for joining Brandon and I today.

00:53:23.811 --> 00:53:33.210
I hope you loved that interview again, check out his podcast because I do think he has a great interviewing style and has some really, really great guests.

00:53:33.210 --> 00:53:35.130
So again, that link to his show.

00:53:35.429 --> 00:53:36.929
We'll be in the show notes.

00:53:37.260 --> 00:53:43.163
Also, I wanted to say that if you missed getting one of those free food planning sessions, I don't despair.

00:53:43.163 --> 00:53:45.802
I think there is one left the first week in September.

00:53:45.833 --> 00:53:49.965
So I just don't know when that last one is going to get picked up.

00:53:49.996 --> 00:53:52.396
So I did offer 10 sessions this round.

00:53:52.396 --> 00:53:55.965
If you're still interested in doing one of those, I'll keep a running list.

00:53:56.295 --> 00:54:01.215
So go ahead and feel free to DM me on Instagram or send me a quick email.

00:54:01.766 --> 00:54:05.786
I do always still have those free strategy sessions, free coaching sessions.

00:54:06.186 --> 00:54:09.425
That is just your opportunity to see if coaching will work for you.

00:54:09.476 --> 00:54:16.556
We don't specifically focus on the food planning aspect, more where you're at and what your goals are and just see if coaching is right for you.

00:54:16.556 --> 00:54:18.025
So those are always available.

00:54:18.385 --> 00:54:25.376
And if I get enough requests, I might run another round of those free food planning sessions in a couple of months.

00:54:26.092 --> 00:54:31.097
So like I said, hop on, make sure that that last one hasn't been scooped up.

00:54:31.097 --> 00:54:32.956
It might be waiting there just for you.

00:54:33.250 --> 00:54:35.679
All right have a great week and i will talk to you soon