This episode continues the exploration of conditioned eating and focuses on staying in our power no matter what other people do with food around us. You might think that your partner shouldn’t have brought home Krispy Kreme, or your colleague should think twice before ordering in a crate of muffins for the office, or your neighbor could be a little more thoughtful about sending over cute little Chloe to sell chocolate bars for a desperately desired school trip. Well, I want to offer you another perspective on navigating the actions of other people in your life. Listen in to find out more!

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One of the most deeply held beliefs preventing people from stopping at the level of fullness that feels best for them is that it’s wrong to waste food. If that’s something you believe, it’s a thought worth exploring because that thought often leads to guilt, which then leads us to eat the food we’re afraid to waste. We have so much baggage about throwing out food that we rarely stop to ponder that eating food we don’t need is just a different kind of waste. In this episode, we explore how to get to a place of peace around throwing away food. Listen to the episode to find out more!

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Sometimes feeling full, satisfied even, can feel scary. If that’s you, you may reside in a half-starved state at or close to your goal weight but with a different kind of misery. Or, you may sprint from starved to stuffed, then slide back down to start the cycle again. Part of your work may be to edge up the hunger–fullness scale until you find a level of satisfaction or fullness that works better for you. This process can begin with asking what emotion you’d need to feel to allow yourself to tiptoe toward the edge of even the slightest satisfaction that comes with eating to a +1 on the fullness scale. Listen to the episode to find out more!

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If you’re open to looking for signs of physical hunger—and to experiencing it once it arrives—this episode will take you a little deeper. In addition to understanding how your body signals physical hunger, it’s helpful to understand how the intensity of your hunger changes over time. Using a number scale to assess hunger and fullness can help you to get in touch, and stay in touch, with physical sensations of hunger and fullness. This scale helps you determine how hungry or full you are, and to put numbers to your experience. Listen in to find out more!

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Rediscovering a nourishing fullness begins with the willingness to first be empty. In other words, you need to risk hunger. With a history of bingeing or overeating or chronic dieting, hunger may be something that you no longer let yourself experience often. It can feel uncomfortable, sometimes even terrifying. If you feed yourself when you’re hungry and if you bring a mindful awareness to deconstructing the experience of hunger—to what it feels like and how it’s intensity changes—it will soon lose some of its power and become more of a neutral sensation, a simple message that it’s time to eat soon.

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We eat when we’re not hungry for many reasons. With all our social conditioning to eat when we’re not hungry, it’s no wonder that many don’t have a clue what physical hunger feels like. Two of the main reasons are that we mistake psychological hunger for physiological hunger and we’re not in tune with our hunger signals. Ultimately, we want to eat when we experience physiological hunger and use other strategies when we experience psychological hunger. To achieve this, we need to know the difference between what psychological and physiological hunger feel like. Listen in to find out more!

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What time is it where you are right now? Is it mealtime? How do you know? So often we eat because of the time or because others are eating or because others are encouraging us to eat or because we’re afraid of what others will think of us if we don’t. Many times we eat because we see an ad or pass something that looks good or smells enticing. Sometimes we eat when we’re not hungry because we’ve been told that eating at certain times is good for us and will speed up our metabolism. Sometimes we eat because food is in front of us or because someone said we shouldn’t waste food. Sometimes we eat just by virtue of location—we’re at the movies, or the ball game, or on vacation. Sometimes we eat just by virtue of location—we’re at the movies, or the ball game, or on vacation. Sometimes we eat because of the day of the week—Wednesday is Wing Night and Friday is Pizza Night. Sometimes we eat because the season or occasion—it’s a special holiday or celebration, or it’s a summer treat or a winter tradition. Sometimes we eat because something’s on special at the checkout or caught our eye down the aisle. Sometimes it’s because someone you love and who loves you baked something fresh. Sometimes we eat as a form of rebellion for all the times we’ve been told we can’t. What to do? Listen to the episode to find out!

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It’s showtime. And you’re ready. You’ve been practicing your script—the list of thoughts that describe who you truly are and who you truly want to be. Now, I want you to live as the person you want to become. We live like everything depends on our past. But, what if, you lived like everything depends on your future? What if you lived your script? What if you lived your new thoughts, like “Others have stopped bingeing and I can too.” Or, “I am becoming a woman who is willing to feel emotions.” Pulling away from the drive-thru, leaving your order behind, your money spent on something you no longer want, is possible when you begin to live your future, powerful reality right now. Listen to the episode for more details!

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You’ve written your script—the list of thoughts that describe who you truly are and who you truly want to be. Showtime is coming. The set is being built. The props are being purchased. The lights are being hung. Auditions are underway for the supporting actors. And you just got the rehearsal schedule: you’re due to practice every day, at least twice. You want to know your lines inside out so that you can live your character, not robotically, but seamlessly. It’s easy to recite your lines to the mirror, holding your script in front of you in the privacy of your own dressing room. It’s another to do it on stage in full make-up and costume, with the crowd watching, the lights blinding, and the pressure building. And that’s why you’re practicing your thoughts. So that the next time you pass the corner bakery with the tiramisu that you swear calls you by name, you’ll be ready. The next time you come home from work exhausted and restless, bored and lonely, you’ll be ready.

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With a sense of the actions you need to take to create a life free from bingeing and full of living, we need to fuel those actions with the emotions that will inspire you to take them. How do we do that? With your thoughts. This episode is a deep dive into new thoughts to shift your focus from taking in food to taking in life. We know what you want to leave behind. And we know where you want to go. Now, let’s get you there. Listen in for more details!

Get full show notes and more information here: https://www.holdingthespace.co/20