Emotional Eating with Marilyn

By Marilyn Rafih, Pharm, PhD

I am a pharmacist and PhD in genetics. My purpose is to help you overcome emotional eating one day at a time, one step at a time.

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FAQs about Emotional Eating with Marilyn:

How many episodes does Emotional Eating with Marilyn have?

The podcast currently has 122 episodes available.

Emotional Eating with Marilyn episodes:

November 27, 2024 The Art of Setting Boundaries During Holidays
In this episode of Emotional Eating with Marilyn, the focus is on practicing self-respect during family gatherings, especially around the holidays. Marilyn discusses the importance of understanding self-respect in relation to self-love, self-esteem, and self-confidence. She emphasizes the need to identify personal needs and boundaries to avoid emotional eating triggered by family dynamics. The conversation also covers the significance of non-negotiables and how to assert them without feeling guilty. Marilyn concludes by highlighting that eating out of obligation is not a sign of love, but rather a lack of self-respect, and encourages listeners to practice self-respect with food and in their interactions with others.
Chapters
00:00 Introduction to Self-Respect During Festive Gatherings
01:16 Understanding Self-Respect and Its Components
03:31 The Importance of Self-Respect in Family Gatherings
05:03 Identifying Personal Needs for Better Self-Respect
08:50 Establishing Boundaries: The Key to Self-Respect
12:58 The Importance of Repeating Boundaries
17:49 Self-Respect and Food: Understanding Emotional Eating
21:07 Summary and Key Takeaways

Otherwise, you can follow me on social media and get my journal here
https://linktr.ee/marilynrafih
...more
23min
November 20, 2024 Mastering Difficult Conversations During Holiday Dinners with Mediator John Ford
In this episode of Emotional Eating, Marilyn Rafih and John Ford delve into the complexities of managing difficult conversations, particularly in family settings. They explore how unresolved emotional issues can trigger emotional eating and provide practical tools for navigating challenging interactions. The discussion emphasizes the importance of communication skills, understanding emotional triggers, and the impact of cultural and gender dynamics on interpersonal communication. Listeners are encouraged to prepare for difficult conversations and to approach them with empathy and understanding.
Chapters
00:00 Navigating Difficult Conversations
06:09 Understanding Emotional Triggers in Family Settings
12:43 Tools for Managing Challenging Interactions
20:20 Healing Through Communication and Self-Reflection 24:34 Navigating Personal Growth and Communication Skills 29:52 Responding to Unkind Comments with Grace
32:09 Understanding Difficult Conversations35:50Cultural and Gender Influences on Emotional Expression
40:04 Preparing for Difficult Family Conversations46:16The Importance of Acknowledging Needs in Communication
For John Ford's empathy set, it's here
https://www.empathyset.com/

Otherwise, you can follow me on social media and get my journal here
https://linktr.ee/marilynrafih

...more
49min
November 13, 2024 Emotional Eating During Darker Days: 7 Tips to Navigates the Winter Blues
In this episode of Emotional Eating with Marilyn, the host discusses the connection between emotional eating and mood changes during darker days, particularly in winter. Marilyn emphasizes the importance of acceptance and understanding that it's normal to feel low sometimes. She provides practical tips for managing mood, such as embracing the winter season, nurturing social connections, and spending time outdoors. The episode aims to empower listeners to cope with emotional eating and improve their emotional well-being during challenging times.
Chapters
00:00 Understanding Emotional Eating and Lower Mood
03:09 Practical Strategies for Managing Mood
06:21 Social Connections and Their Impact on Mood
11:06 Seasonal Adjustments and Self-Care Practices
Where to Find me
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih
...more
13min
November 06, 2024 I Eat in *secret*, when no one watches
In this episode of Emotional Eating with Marilyn, the host discusses the common behavior of eating in secret and the underlying emotions that drive this behavior, particularly shame. Marilyn emphasizes that many people engage in secret eating as a coping mechanism and that it is important to break the taboo surrounding this topic. She provides insights into why individuals may feel uncomfortable eating in front of others and offers tips for overcoming these feelings, ultimately encouraging listeners to embrace their authentic selves and find healthier coping mechanisms.

Keywords
emotional eating, secret eating, shame, coping mechanisms, binge eating, self-discovery, food guilt, eating habits, mental health, personal growth

Chapters
00:00 Understanding & accepting Secret Eating
08:35 The Role of Shame in Eating Habits
13:11Breaking the Cycle of Emotional Eating

Where to Find me
Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih
...more
15min
October 30, 2024 Physical vs Emotional Hunger: How do I know if I am stress eating or if I am *actually* hungry?
In this episode of Emotional Eating with Marilyn, the host delves into the critical distinction between physical hunger and emotional hunger. Marilyn explains how societal influences and personal experiences can lead to a disconnection from our natural hunger cues. She emphasizes the importance of recognizing and respecting physical hunger as a biological need, while also addressing the emotional aspects that drive us to eat when we are not truly hungry. The episode provides practical tips for listeners to reconnect with their bodies, understand their emotional needs, and develop healthier eating habits.
Keywords:
emotional eating, physical hunger, emotional hunger, self-awareness, coping mechanisms, mindfulness, hunger cues, emotional needs, eating habits, psychological factors.

Chapters
00:00 Introduction to Emotional Eating
01:04 Understanding Physical Hunger
03:51 The Impact of Emotional Factors on Hunger
06:27 Distinguishing Between Physical and Emotional Hunger
09:10 Addressing Emotional Needs
12:02 Conclusion and Reflection
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih

...more
14min
October 23, 2024 Why am I not Losing Weight Although I try so Hard? Self-sabotage and Emotional Eating.
In this episode of Emotional Eating with Marilyn, the host delves into the unconscious reasons behind emotional eating and the challenges of weight loss. Marilyn discusses the concept of self-sabotage, exploring how individuals may unconsciously resist weight loss due to fears, beliefs, and protective mechanisms.
She emphasizes the importance of understanding these underlying factors and encourages listeners to approach their emotional eating with compassion and curiosity, ultimately guiding them towards healthier relationships with food and their bodies.
Chapters
00:00 Intro & Understanding Emotional Eating and Weight Loss Challenges
02:45 The Concept of Self-Sabotage in Weight Loss
05:09 Unconscious Reasons for Holding onto Weight
08:09 Exploring Identity and Emotional Connections to Food
11:00 Engaging with Your Unconscious Mind
13:52 Transforming Negative Parts into Positive Change
17:02 Building Compassion and New Tools for Change
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih

...more
20min
October 16, 2024Understanding Your Attachment Style to Stop Emotional Eating
In this episode of Emotional Eating with Marilyn, the host discusses the impact of attachment styles on emotional eating. She explains the four main attachment styles: secure, anxious, avoidant, and disorganized, and how they influence our relationships and emotional responses. Marilyn emphasizes the importance of understanding one's attachment style to improve relationships and reduce emotional eating. She provides insights into the dynamics between anxious and avoidant individuals and offers strategies for managing emotional eating by recognizing and addressing underlying feelings.
Takeaways
Understanding attachment styles can help improve relationships.

Emotional eating is often a response to unmet emotional needs.

Anxious individuals seek constant reassurance from others.

Avoidant individuals prefer solitude and may fear closeness.

The anxious-avoidant dynamic can create a cycle of conflict.

Childhood experiences shape our attachment styles in adulthood.

Recognizing patterns in relationships can lead to healthier choices.

It takes time and practice to change emotional eating habits.

Feeling emotions without resorting to food is a key strategy.

Self-awareness is essential for personal growth and healing.
Chapters
00:00 Understanding Attachment Styles and Emotional Eating
04:48 Exploring Anxious Attachment Style
09:51 The Avoidant Attachment Style
13:17 The Anxious-Avoidant Dynamic
15:22 Healing Through Awareness and Practice
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih
...more
17min
October 09, 2024The Winter Arc Challenge to Feel Great on January 1st
My take on the Viral Tiktok Challenge called the Winter Arc Challenge+ crucial things to think of in the context of emotional eating!!

In this episode, Marilyn Rafih discusses the viral Winter Arc Challenge from TikTok, emphasizing the importance of self-awareness and caution when approaching self-improvement goals. She provides insights on how to tailor the challenge to individual needs, the significance of emotional well-being, and the long-term vision for personal growth beyond the immediate New Year resolutions.
Takeaways
The Winter Arc Challenge is about self-improvement during the colder months.

Caution is advised for those with a complicated relationship with food.

It's important to approach challenges from a place of self-love, not self-hate.

Tailor your goals to your own physical and mental state.

Consider the long-term impact of your actions beyond January.

Emotional eating can be triggered by stress and challenges in life.

Bravery is required to start new challenges, even if you might fail at first.

Focus on feelings rather than just quantifiable results.

Social connections can help combat seasonal affective disorder.

Think about your future self and what you want to achieve in the long run.
Self-Improvement in the Cold Months

Long-Term Growth Beyond New Year Resolutions
"I really like the concept of winter arc."

"Be cautious with the winter arc challenge."

"Are you brave enough to start something new?"
Chapters
00:00 Introduction to Emotional Eating and Winter Arc Challenge
05:18 Cautions for the Winter Arc Challenge
07:47 Embracing the Challenge: When to Go Full Speed
08:44 Tailoring Your Approach to the Challenge
14:16 Long-Term Vision: Beyond January 2025
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih
...more
16min
October 02, 2024Situations at work that make us eat: an email, a meeting. And why we are stronger
In this episode of Emotional Eating with Marilyn, I discuss the emotional triggers that lead to eating in the workplace. I emphasize the importance of understanding and processing emotions rather than avoiding them. She provides examples of common workplace situations that can trigger emotional eating and offers a structured approach to identifying feelings and learning from them. The conversation also highlights the significance of building resilience and developing alternative coping strategies to manage emotional responses effectively.
Takeaways
Understanding what triggers emotional eating at work is crucial.

It's important to feel emotions rather than avoid them.

Bouncing back quickly from emotional triggers is key.

Common triggers include not being invited to meetings and receiving triggering emails.

Identifying the situation and your feelings about it is the first step.

Feelings can be subjective and vary from person to person.

Past experiences can influence how we react to current situations.

Developing a language for emotions can help in identifying them.

Physical sensations can guide us in understanding our emotions.

Building alternative coping strategies is essential for emotional resilience.
Chapters
00:00 Intro & Understanding Emotional Triggers at Work
04:16 Identifying Situations That Lead to Emotional Eating
09:01 The Role of Emotions in Workplace Dynamics
13:52 Building Resilience and Alternative Coping Strategies
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih
...more
18min
September 25, 2024 Building a Dopamine Menu: Things to do instead of Emotional Eating
In this episode of Emotional Eating with Marilyn, the
host discusses the trending concept of the dopamine menu and its impact on emotional
eating.
Marilyn explains how dopamine influences cravings and emotional
responses, the misinformation surrounding serotonin and dopamine on social
media, and how to create a healthy dopamine menu alongside a serotonin menu to
promote emotional wellbeing. The conversation emphasizes the importance of
understanding these concepts to reduce emotional eating and improve mental health.

00:00 Intro & Understanding the Dopamine Menu
06:32 The Misinformation on Social Media
10:25 Building a Healthy Dopamine Menu
14:41 The Serotonin Menu for Emotional Wellbeing
Follow me on social media and get my journal here:
https://linktr.ee/marilynrafih

...more
15min

FAQs about Emotional Eating with Marilyn:

How many episodes does Emotional Eating with Marilyn have?

The podcast currently has 122 episodes available.