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

This is the eat well think? Well live well podcast, episode 58, my best stuff with the be better broadcast.

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

So I was listening to one of my favorite podcast hosts the other day. It's Peter, a Tia from the drive podcast, obviously huge podcasts. They're very well-known. But I noticed that he was interviewed on a different podcast and I saw a clip of it and I was intrigued. So I did listen to that whole episode. And what I loved about it was the host really pulled out. Dr. He says very best stuff. It was like a highlight reel of all of his most important concepts. Now I'm no Peter Attia, but I was interviewed by Brandon Eastman on the be better broadcast. And I got to say he did an amazing job of pulling out my highlight reel. This interview was a great review of some of my most important concepts that I teach. I think you're really going to love it. So I decided to publish that whole interview here on the eat. Well, Well live well podcast. I covered the hunger scale and quick review. We talk a little bit about your scale weight and how that number is data. We talk about getting a clear picture on your normal fluctuations. We get into some emotional eating with the higher and lower brain and how they interact together with eating decisions. Brandon also asked me about loving your body. And so I gave him some great bridge thoughts that you can use to really help with that. Basically, like I said, it is a highlight real for me. And I think you're going to really enjoy this review. Have a lot of these concepts and of course, checkout Brandon's podcast. 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. Those are also in mine. So everything that you need is going to be there. In the note. So let's get to this interview with Brandon. Welcome to the Be Better Broadcast. 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. As a former chronic dieter, Lisa knows what it's like. To be all consumed with everything that goes into your mouth. 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. Lisa is a certified health coach through the Institutes of Integrative Nutrition and a certified life coach and weight loss coach. She has a bachelor's of Science from Brigham Young University in Health and Human. Performance. And if you are someone who has struggled with. 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. Then this conversation is going to be. For you. 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. So without further ado, Lisa, it's great to have you on the broadcast. Thanks for being here. Thank you so much. So good to be here, Brandon. Yeah, and it's great to have you. 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. Always the fat kids from like seven years old. I was the chubby kid with the bowl cut in school. And looking back, it's very clear to see why. I mean, I grew up in a, in a great household, loving parents, you know, raised by father and mother. Uh, the, the cupboards were always stocked with salt and vinegar chips and lays with the french onion dip. And like I know all the good fat kid foods to go to and I still indulge. 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. So back then I definitely had a problem with emotional eating. 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. Mm-hmm. So I, I'm really excited to dive into these concepts with you today. Yeah, great. And that is kind of interesting when we're talking about our childhood.'cause we never want our parents to like listen to these episodes and be like, oh thanks a lot. But you know, it's not throwing'em under the bus. You're just like, it's just something I've learned at this point that is different than what we knew back then. That's okay. Definitely now you do what you're doing because of your own personal experience with emotional eating and dieting and all that. So for, for those who don't know you, can you give us an idea of where you come from with this concept? I. Yeah, sure. So I also tended to be on the chore side when I was younger. It was pointed out really clearly, um, by my classmates in seventh grade. As we were watching a video from earlier in our, in our education together, everyone was laughing like, look at Lisa. Look how fat she is. And, you know, just went on to having several adults. In my life in high school and then in college, point out that I should lose some weight. And these were kind of like trusted adults that, you know, teachers, coaches, things like that. 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. So I, um, I started into then having babies and nursing, which is a wild ride for your body. Mm-hmm. 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. I'm like, this is the last time I can eat whatever I want. And all these thoughts that now I like remember having. But as I look. Back. I'm like, wow, those were number one, completely incorrect because obviously pregnancy is not a time that is also unhealthy, overweight, right. That's not an unhealthy weight gain like you're supposed to do that. And just the idea that like, At after this pregnancy, I won't be able to eat what I want. Also, just not true. So it just really led me for a couple decades to be on just several, several diets. I was yo-yo dieting, up and down, up and down, up and down. And finally when I came across coaching, I understood that. This is happening in my brain. And the biggest problems were happening because I was trying to satisfy the brain, not the body. I had completely ignored what my body was telling me, and especially when I was counting and calculating my food. So what I mean by that is like counting calories, calculating your macros. You know, I'm trying to hit macros between plus plus or minus five grams on every macro. Every day like that is a video game. You do not wanna play with yourself every single day. It, it just created a lot of stress for me, a lot of anxiety. 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. So I'm checking in with my diet app and I'm like, how much food should I eat? Or how much food do I have left for today? Completely ignoring what my body was telling me. So I'm eating lunch meat in front of the refrigerator, trying to meet my protein macros when I'm not even hungry. That makes no sense. Yeah. Right. And, and ignoring when I needed energy from carbohydrates, like, well, I don't have any carb macros left to bad for me. I better just eat a meat stick. Like, it just was, it just didn't make any sense. I completely disregarded what my body was telling me. And you know, I didn't really lose that much weight. It just wasn't really working for me. And, you know, intense bootcamp type training programs and stuff, I. My body just shut down. It's like we will hold on to everything you're putting in because this feels really unsafe. Yeah. 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. Wow, what a story. So many things I want to dive into there. But I'm curious, so at this point, at that point in your story, what did you do? You mentioned you started coaching, you started working with a coach or going through a program. Mm-hmm. 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? 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. 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. Rather than looking at a heart rate monitor, it's a self-regulating measure of how you are feeling. And so I use a hunger scale that goes from negative 10 through zero to positive 10. Wow. Zero is neutral, negative 10 is. So hungry, you're like weak with hunger. Not like I skipped breakfast and now I'm starving. Like this has gone, this is several hours. It's very uncomfortable. 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. It's equally uncomfortable. And I think this is a big realization too, is that. And this is a little bit of a side note, but I think our society really glorifies overeating. We have all these hashtags, you know, food porn, food coma, these kinds of things, and it's like overeating. I. Let's be honest, it doesn't actually feel good. Mm-hmm. When you're in the bo, when you're really thinking about your body, you actually feel pretty crappy. So being super hungry and being super full, they're both very, very uncomfortable. So that's why I give them the same scores just on opposite end of, of the hunger scale. 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. So you can see like, This is equally terrible, right? We're equidistant from zero from neutral. So neutral is neither hungry nor full. This is usually about an hour to two hours after a meal. You're not feeling any food in your stomach, but you're not also feeling any pings of hunger. Mm-hmm. So I guide my clients to eat when they're at about a negative three. It's time to eat. 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. 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. That's garbage. You. Our bodies were made to eat. And then stop eating and process and digest, and then eat again. 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. So of course you're hungry all day. And then who, who wants to eat all day that like people that are like, I just think about food all day. It's because you're not waiting for hunger and then eating a full meal. If the idea that like if you're not hungry enough to eat an apple, don't eat. I say, if you're not hungry enough to eat a meal, like let's wait. Let's wait until you're hungry enough to eat a meal. And maybe you are. You probably are. If you're like, I'm hungry, you're probably ready to eat a meal. And then. 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. So much more than eating these snacks, jumping around. If you think about that hunger scale, jumping around, the negative one, positive one, right? I have clients that say, I don't know, I just was hungry all day. I'm like, did you ever sit down and. Actually eat a meal. No, I was busy. I grabbed this. I grabbed that. Well, you think about your hunger scale, you're jumping around that, that neutral. You're a little hungry. You eat a little snack, you're a little hungry. You eat a little snack and you feel, you feel like you are hungry all day. Let's wait for PO for negative three. Hunger. Let's wait until we're hungry with. True physical symptoms and then eat until we're satisfied, eat until we've just, we've had enough, but we're not full. 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. We want to learn to stop, and this is to answer your original question, this was probably the biggest key for me. Not only the waiting for physical hunger, but understanding what was enough. Mm-hmm. Because emotional hunger doesn't just look like crying face down into a court of ice cream. It also looks like. Gosh, that was really good. I don't hardly ever get this food. I'm gonna have seconds. Mm-hmm. 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. Yes, because we know that we don't really need that extra food. But like, as an example, my wife made her pot pie last night, which is fantastic. Mm-hmm. And she, she doesn't make it very often. So like what you just said, I don't get this very often, so maybe I'll go back for seconds. 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. But she doesn't ever do this normally. So I went back and I got more, and like I'm a healthy guy. 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. 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. Mm-hmm. And it's just not a way of feeling that I want it to be. Right. Yeah. Because you're like, Hey, I don't want my body to feel this way. It has, there's so much more than just the number on the scale. You're like, I don't want to feel this way in my body. That's probably the primary reason why you decided to drop overeating. I. Yes. Speaking of the number on the scale, how often would you say is important for us to weigh ourself and look at that number? Because I, me, myself personally, I used to weigh myself every single day. Mm-hmm. 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. And I know a lot of different people who weigh themselves every single day. Mm-hmm. And very rarely are we weighing ourselves and saying, wow, I'm really happy with that number that I see on that scale. So what are your thoughts behind that? 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. If. You are treating that number as data, which it is that number on the scale is math. Numbers are math numbers tell you just a data point. So this data point tells you the gravitational pull on your body at that moment in time. If you are able to keep the number as data. No problem. Weigh yourself every day. It can be super helpful. 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. 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. Because it is, by the way, right, you can't gain two pounds of fat overnight. It's very difficult to to do that. So most of those, like those larger fluctuations are going to be from water weight. And then likewise, when we see a two pound drop, we will. Ask ourselves, am I dehydrated? 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? 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. The other reason why it's helpful to weigh every day is because if you pick a day, say, um, I weigh on Fridays. Or I wait, you know, every two weeks or the first of the month or whatever, if that day. Is a water weight gain day and you are up on the scale compared to the week before it. Maybe you're up, but maybe that's water weight. And so having a daily weigh in can give you a better picture of those normal fluctuations with the hydration level in your body. And then you can see that clear downward if you are on a weight loss trajectory. You can see how it's up. It's down. It's up, it's, it's down a little more. It's up a little more. And. Weight loss, just, it's not that straight down line that we wanna see. It's, it's all over the place. 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. 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. 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. And make and understand that it's data that's work that you need to do. I. I actually do, um, like scale work with my clients. 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. 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. Someone else is seeing that exact same number. And celebrating. Wow. 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. 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. If we can make it mean this is helpful data, then by all means weigh every day. And if you do that, if you decide to do that, be consistent. 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? You don't have the same thing for breakfast every day. You don't have the same thing for lunch. It's not helpful to weigh after dinner. Like it's not helpful to weigh during the day when you are doing different workouts, eating different food. It's, it's not consistent, so, So do it at a consistent time. Don't compare. Monday morning to Thursday afternoon. That's not helpful. Wow. I'm so glad I asked you that question because I did not expect that answer. That was fantastic for many reasons. 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. Why is that number so high? You know, a year ago it was this, and now I'm this, that number, someone else is celebrating. Your number is someone else's goal. That gave me chills to think about,'cause I never thought about it that way. And it puts a whole different meaning on, on the practice of weighing yourself. 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. It is a number that, it's a digital number, it's an analog number. It's just a number. A number is math. And that math is used as data in order to, mm-hmm. 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. What you measure will continue to grow if you have more output. If you make more phone calls and more emails, you're going to have more results. If you weigh yourself more, then you're able to course correct. 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. Yeah, for sure. That's amazing. I love that. So I, I have to ask you, you talk about the, I wanna make sure I have this right. You talk about the higher and the lower brain when it comes to this concept of emotional eating. So you've already mentioned the relationship between what we do, what our brain is saying versus what our body is saying. So what is the higher and the lower brain, what does that mean? Yeah. So of course there's like tons of different parts of the brain. 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. It's um, some people will call it the lizard brain. 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. It's the part of the brain that's like, if we don't do this, we're probably gonna die. And the higher brain is the part that. Other animals on earth don't have, it's the part that makes us human. It's the part that can plan ahead. 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. So when we're making our food decisions from our lower brain, which. Is typically what we do. Or like, you know, the meme that's like, I'm on the seafood diet, I see food and I eat it. Like that's the lower brain. Right? Right. 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. We might not have this food again. When you really listen to that, you're realizing, oh, that's my scarcity brain. 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. Our brains. Truly have not caught up to the fact that there is a grocery store and a fast food restaurant on every corner. Like it. 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. Yeah. 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. Like even, even just a hundred years ago. There wasn't always enough. And our brains are like, what if there's not enough? And that's that lower brain kicking in. I better eat more because there's plenty of food right now. I, I should eat this now because this is when it's available. 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. And number two, this is the part that's gonna plan ahead. This is the part that's gonna say, Um, I want to feel good going to bed tonight. Like it doesn't even have to be, I'm not even talking about your long-term goals, right? Like just the future enough. Like I don't wanna be so full that I don't sleep well tonight. I don't wanna be bloated, I don't wanna choose this food because, um, surely I will be bloated in the morning. 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. And your lower brain will scream at you when you decide to do this. This is not just like, oh, easy, I'll just use my higher brain. No problem. No. Like your lower brain will be like, but we might die. 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. It's been a hard day, I deserve this. Or, gosh, I'm just bored. We get a dopamine hit, a food tastes great, it hits our mouth, especially when we're gonna be choosing ultra processed foods. They, they hit the that mouth and you get a dopamine hit now. We get a dopamine hit even from, you know, chicken and broccoli or chicken pop pie. That's a delicious meal. It sounds, you know, it's well balanced. You've got protein, you've got fiber in there from the vegetables, you've got carbs, healthy fats, hopefully in the crust, right? Like lots of good stuff going on in that pop pie. So you are getting a dopamine hit from that. Your brain is like, this is good. We should do this again. The next time we see pot pie, we should eat it again, because this is helping us with survival. That's what dopamine is, is it tells the brain. This is part, this thing that we're doing. This will keep us alive. Again, that's a simplistic idea of the brain. But what happens then is when, so we've, we've eaten that pot pie. That was great. Our brain is like, that's good. And then your wife brings out chocolate brownie sundae and your brain is like, oh, we've had this before. This is. Very essential for survival, because that's a concentrated food and it's gonna give you a concentrated hit of dopamine. Wow. And so you're going to desire that more. That equates to a stronger desire. 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. Hmm. Even if in the future it's gonna make us feel bad. Yes. Because that's coming from that lower brain. Yeah. Yeah. So, We wanna use our higher brain as much as possible to make our food decisions. So that looks like deciding ahead what you're going to eat for the day. And this isn't in an app, this isn't like based on calorie counts. It's just like writing down. I'm gonna have oatmeal for breakfast, I'm gonna have, um, you know, leftover pot pie for lunch. Doesn't even have to be, you know, fancy. And for dinner we're gonna have enchiladas. Yeah. Like, we're just writing that down. And then when you go to make lunch, And you're like, oh, I was gonna have leftovers. And your brain's like, eh, that doesn't really sound good. Let's have this. 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. 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. Wow. The more often you plan and then do what you plan. Your brain is like, oh, that's weird. We didn't cancel on ourselves. We usually do. Maybe, maybe we can do this. 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. I think I'm gonna plan some carrots. Mm-hmm. 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. So today I planned carrots. I'm going to eat that. You have more power, more personal power in that decision making. Mm-hmm. Mm-hmm. 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. 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? Then we generally always make a bad choice. We're not gonna say, let's go get Subway, or let's make salads and chicken and broccoli. Now it's let's order Unos, or let's get Applebee's, or let's get five guys, or whatever it is. 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. It's okay to still plan that because now you can make a different decision for breakfast and for lunch. 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. Mm-hmm. 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? Like as an example, I love mos and it's weird because the Homewrecker bowl for mos, I'll ask you that. Do you ever get moss? Is that something you ever frequent? Well, as you know, I live in California, so I have no idea what you're talking about. No, I didn't realize noise wasn't out there. Okay. Yeah. What kind of food is it? Oh yeah, we have Chipotle. You have Chipotle. Okay. So Mo's is like Chipotle. It's, it's literally like the same concept. People are not eating in the commas for that, but it's very similar concept. They have a burrito bowl, essentially. Okay. And the ingredients like singly are good ingredients. Like you got the ginger rice, you got the protein. But when I combine all of them, I feel like crap for the next few hours. So even though I love that meal, I'm very calculated about when I eat that meal because of how it makes me feel. But that's a mature decision that I've only developed for myself in the past few years, I would say. Yeah. Let me ask you this. Do you feel bad because of the ingredients or because of the quantity? Oh, it's probably the quantity. That's true. It's a lot of food. Yeah. Yeah, it's a lot of food. If you're going to clean your plate, Yeah. Yeah. What if you just didn't? What if you're like, I totally feel like mos. That sounds delicious. 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. Sorry. A positive three on my hunger scale. That's like half the ball. Half the bowl. Yeah. Yeah. 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. Oh wow. I was just gonna ask you, how do you do that? And it's not just throw the rest away, but save it for later. Absolutely. Wow. It sounds so simple, doesn't it? But even you saying that to me is making me think like, wow, maybe I'll do that next time. 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. When we label our food good and bad, we inadvertently label ourselves. How many times have you heard someone say, oh, I've been good today. I had a salad for lunch all the time, or all the time? Oh my gosh. I was so bad. I ate donuts out of the break room. Like, no, you are not bad. 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. You are infinitely worthy. You do not change your value based on what you eat. And so I eat those kinds of foods, let me tell you all the time. All the time. Yeah. I just don't overeat them. You're so uplifting. Truly, truly uplifting, like, and you, you give off these vibrant vibes in general that I can see how you help people just. Having you in their corner to help them navigate these things. 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. I still have these instances where going to MO'S and planning ahead and all these things, and you're just. Describing them in a way that's very refreshing to me. And I know that's the same for people listening and your clients as well. So it's, it's, it's awesome. I have two more things I wanna dive into with you. Okay. 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? I actually do, yeah. To help these, to help them with these things. Yeah. So when it comes to the woman who. 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. Let's go back to the pregnancy talk that we had before. Mm-hmm. 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. So now we're six weeks. 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? Yeah. 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. Hmm. Right. And so because it looks different now that I have had a baby, then I have to work hard to love it again. And we could, we do have the option to love it all the way through and. The thing is, every day is not gonna be a good body image day. 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. Like it happens. The, the key is what do you do with that thought, and it's really similar to the scale number. What do you do with that? You see that number that you're not super thrilled about? What do you do with that? What my clients do and what I help them do is not eat over it. When we are having a bad body image day, when we're like not loving what's happening, right? Then the idea is to say that's. 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. How else can I make myself feel better and. 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. There's all kinds of ways we can get a dopamine hit that is not eating. And when we have a list of those kinds of things and, and have ideas of other things we can do, we can. Choose differently. 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. Yeah. And so you wanna kind of go at it from a couple different ways of kind of getting to that thought. I. I'm not, if I am thinking all the time, I hate my body. So gross. Look at all this issues. Problems in the mirror. And I tell you, okay, what I want you to think now is my body is beautiful. Your brain will be like, this is stupid. Yeah. So we want to start with a neutral thought like, I have a body. All bodies look different. Mine looks this way today. 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. Haha, let's make fun of those people. 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. And it's the same thing with bodies. Like bodies are constructed differently. That's, that's, and so when we think about these neutral thoughts, we can also apply them to ourselves. My body is constructed differently today. I have a body. I have a body that gets up every day that walks around that takes care of children, that makes food for people. Like think about the things the body is actually doing for you. And you can also use what I call bridge thoughts, which are bridges to the thoughts that we want to think. 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. I'm becoming a person who loves my body. And as we, so that is not reject like immediate rejection for the brain. If you say, I'm becoming a person who, your brain will want to start proving that true. If you just say, my body is amazing, your brain will be like, eh, no. Here's all the reasons why. But if you, if you start thinking, I'm becoming a person. Who believes my body is amazing, or maybe my body is amazing. We just add these qualifiers on. I call them bridges. Maybe my body is amazing. And then you get curious and your brain will be like, yeah, because you know what? You birthed three children or because you know what? You kept all the children alive today. Like your body actually is. What did that? We think it's our brainer, you know? But like you physically like wiped the butts and made the mac and cheese and like did the things. Yeah. Buckled the car seats like you did that. Wow. I just, I. I, I love that answer. 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? What is a right and what is a good looking normal body? It's usually what society has told us is good looking. It's usually the Kim Kardashian or the Brad Pitt or the Tom Cruise or whatever it is that you're looking at. Well, and depending on the decade, by the way, true. Kim certainly wasn't beautiful in the late nineties. Oh yeah. So it's very true, yes. You know, that was the WA era, which is, you know, my high school era. So that's, that's rough on a brain, you know? Absolutely. Okay, great. So I love that idea of bridging, uh, what we may think to what we want to think and how we wanna feel. And I love that question, or I love that statement of I'm, I'm becoming a person. 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. Well, of course not because you don't know what you don't know. And really what you're giving people mm-hmm. Are new thought tools and activities that they can go to when they're not feeling great in order to feel better. Mm-hmm. E even that, making a list of how else can I feel better right now in this moment. 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. Mm-hmm. Like I enjoy working on. My show. So if I'm not feeling too great, I'll do some things for my show to get that sense of accomplishment. 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. I have a gym membership two minutes away that I can go to to feel better. I don't always want to go there, but sometimes I do, and it causes me to feel better. So the question I'd post to everyone listening like you already asked. 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? Because when you're in a better state, you make different decisions as you know. Yeah, totally. Can I, can I just pop in one more thing about emotional eating? Yeah. Okay. 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. I said to myself, I am eating this because I'm feeling these ways. 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. It's going to help me feel better right this minute, and today. This is what I have the capacity to do. This is the way I'm going to soothe myself, and I know the food is not actually the solution. Guess what? That was it. That was it. The very next, the very next meal, she was right back on track. 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. To choose emotional eating because sometimes you will. 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. I'm never gonna lose weight. Here I go again. And instead she was like, I know what I'm doing and I don't have to keep doing this. And then, Guess what? She was right back on track and she's down two pounds since our last session. Wow. Even when she ate the ice cream. So when you choose to eat the food, do that, do uh, do it as a choice. I'm choosing this knowing full Well, it's not actually gonna solve your stress. It's not actually gonna solve, you know, your. 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. 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. You already feel bad. We've talked about that, that overeating doesn't actually feel good. 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. Look at you eating again. Like that's just adding insult to injury, really. 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. Also overeats occasionally. So I don't want anyone listening to this thinking like, okay, well I shouldn't ever overeat again. You will because it happens. But the faster you can get out of that cycle, the more likely you'll continue down that weight loss path. Beautifully said, for those listening who are like, I need more of this. And there was like five or 10 different things in this that just, it was like an epiphany in my mind. You gotta check out Lisa's podcast. It's called Eat Well, think Well Live Well. And I like to ask you, Lisa, what inspired your podcast that you are reaching one year on your podcast, which is incredible. So tell me what inspired your podcast. And what can people expect to find when they visit your podcast? Yeah, I, I feel like I was inspired just because, um, okay. Well, the real reason is I was tired of trying to do reels on Instagram. I, I just decided, you know what? I think I'm, I think I'm better on audio than I. Then always on video and then here, here I am on video with Brandon. Yeah. But, um, it's, you know, less of the acting and the pointing towards and all of that. That seemed to be the thing with reels and I just felt like I had a lot to share. I just felt like I wanted to give more than what was, you know, allowed in those captions. The tiny captions in these one minute clips. I just wanted to give people more information, more tools. More ideas of how to start. Like I really hope that you lose your first five pounds just listening to the podcast. 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. I'm gonna try that new thought she gave me. I'm gonna try thinking differently. I'm gonna drop the good, bad food labels. You know, whatever episode it is you're listening to, I hope you try it and I hope that you feel just. A little bit better that day, and that's really what inspired me is to just give you some value. Well before you're considering paying me, because it's very hard to jump into a coaching relationship. It's personal, right? And I want you to know me a little more. I want you to hear that. Um, you know, I, I. I am in your corner. I, I, I do have compassion. I know where you're at, and I do have the tools to help you. So that's really kind of why I started the podcast. I feel like there was two parts to that question, but that's all I remember. Well, I'll, I'll go to the second part now. 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. 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? Mm-hmm. So usually that person has dieted in the past and so. 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. If you are the kind of person that is ready to. Really be in charge of your health and not depend on a diet app to tell you what to eat. That's really the kind of person that I think has success with this. Somebody who's ready to say like, Here are all the ways that I feel when I eat and be really honest. 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. I mean, like if you are like, I'm ready to figure out why, I just seem to consistently overeat. That's the kind of person that I think is ready to work with me. Beautifully said. I love that. 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. But if they haven't, where can they, where can they chat with you? So I chatting, I would love to schedule a free session that's, um, kind of jumping right in. But I do offer a free session if you want to. I, I just always say the best way to know if coaching is gonna work for you is to get a little coaching. 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. 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. And then I also have a free ebook that can help you get started with some of your planning. It's called the Go-to Meals. 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. So, tells you what go-to meals are. I go through each meal, give you some examples of what mine are, even a few recipes in there. So I'm sure that link will be in the description. Amazing. Yes. Links are in the description to Lisa's podcast as well as where you can get in touch with Lisa and. Wow. This has been an awesome conversation and I've kept you longer than I told you I would, but I, I couldn't help. There was, there's so much more to dive into and I'd love to have you back on the show in the future. Sure. To even dive more into some of these concepts or maybe some different concepts. So this has been really amazing, Lisa. Thank you for your time and thanks for sharing what you shared with everybody. Yeah. Thank you for having me. Wow. I'll say it again. What a conversation. I, you know, I don't say this very often guys, especially the ones who tune into every episode. 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. I. 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. Many of those tools being questions and I can ask myself. 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. If you did, please share this show with just one other person who could use it as well, and. Links are in the description to go check out Lisa's podcast. Eat Well, think Well Live Well. If you liked this, you'll love that show. Thank you so much for tuning in and watching and listening, and until we talk again next time, continue to be better. I. Thanks for joining Brandon and I today. 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. So again, that link to his show. We'll be in the show notes. Also, I wanted to say that if you missed getting one of those free food planning sessions, I don't despair. I think there is one left the first week in September. So I just don't know when that last one is going to get picked up. So I did offer 10 sessions this round. If you're still interested in doing one of those, I'll keep a running list. So go ahead and feel free to DM me on Instagram or send me a quick email. I do always still have those free strategy sessions, free coaching sessions. That is just your opportunity to see if coaching will work for you. 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. So those are always available. And if I get enough requests, I might run another round of those free food planning sessions in a couple of months. So like I said, hop on, make sure that that last one hasn't been scooped up. It might be waiting there just for you. All right have a great week and i will talk to you soon