Feeling Full

Episode Summary

In this episode, Marc talks about the psychology of eating, the reasons so many people struggle with weight loss, and how stress affects our relationship with food. He discusses some common traps that people fall into along with some strategies to manage those traps so that you can reduce stress and become a better version of yourself both mentally and physically.

Highlights

• At 5 years old Marc asked his mother to change his diet because he didn’t feel well.
• He began to feel better and that started his relationship with nutritious food.
• Marc realized that he could tell people what to do but without understanding how they thought, he couldn’t help them understand how to do it.
• He then started looking for research on eating psychology and couldn’t find anything. He then started doing the research himself.
• People often look to nutrition to lose weight. But nutrition can’t help with many of the reasons that people make the wrong choices.
• People think of themselves as a single person or mindset when the reality is that we have multiple archetypes. Recognizing who you are when you are choosing what you eat is critical.
• Be sure that the “adult” mind is making mealtime decisions. Don’t let some version of the inner child manage food choices.
• Every eating challenge that you face has a brilliant reason that is rooted inside our psychology, biology, or both.
• Food has been associated with comfort since we were infants. We have all been trained to think, feel bad, get food, feel better.
• Try to use the triggering moment to better understand what you really need. 
• If you do make a choice that you regret, you need to give yourself some grace and not be critical or attack yourself.
• Learning to not self-abandon is a powerful lesson.
• Many people think that they need to train their bodies not to eat or to eat less. Most people need to train themselves to learn how to eat in a way that works.
• Long and slow deep breathing is the easiest stress reduction tool. Five to ten long and slow breaths before eating will help regulate stress and create a relaxation response.
• Eating too fast causes a stress response which releases cortisol. Cortisol makes it more difficult for the body to feel satiated since it blocks pleasure.
• Early childhood diets are making it more difficult to manage and lose weight.
• The body has the best chance to become what it’s meant to be when you become the person that you think you will be when you lose the weight. Most people get this backward.

Meet Marc

Marc David, M.A., is the Founder and Primary Teacher of the Institute for the Psychology of Eating, an internationally renowned organization reaching millions of people each year. He’s a leading visionary, teacher, and consultant in the novel field of Eating Psychology, and the author of the ground-breaking and bestselling books, Nourishing Wisdom and The Slow Down Diet.

Relevant Links

https://psychologyofeating.com/about/

https://www.linkedin.com/in/marcdavidboulder/

https://www.amazon.com/Marc-David/e/B001I9RQJ0/ref=dp_byline_cont_pop_book_1

All past episodes of the podcast: 

https://www.feelingfull.com/

In this episode, Mordechai talks about having compassion for yourself along the journey to reach your goals. He discusses the idea that nobody is perfect and we have to give ourselves some grace and compassion to work through the messiness of the journey so that we can feel content. 

Highlights

• For the past few weeks, Mordechai has been eating more than he typically would because of Jewish holidays which are full of big meals and family gatherings.
• Mordechai operates best when he has control over his routine so events like these can throw him off balance.
• It is easy to see setbacks in a negative light and feel like you are not good enough.
• It can lead to judgemental and negative internal dialogues.
• Constantly creating new goals can prevent you from feeling content about what you have accomplished.
• Humans, by nature, are flawed and the idea of perfection for yourself is too high a standard to live to. You must find some compassion for yourself.
• Society projects the idea that there is a way to perfection and if you are not perfect then you are not worthy of grace and compassion.
• Do not suppress the emotion. Allow yourself to feel the messiness so that you can move past it.
• Self-acceptance is the entry point to compassion.
• We often think of the word compassion as something that we feel toward others. Compassion starts with yourself and the way we treat ourselves can often be how we treat others.
• Being committed to something isn’t the same as trying to be perfect.

All past episodes of the podcast: 

https://www.feelingfull.com/

In this episode, Charlene talks about the moment that she no longer recognized herself and began the process of losing weight and becoming fit. She reveals some of her strategies, philosophies, and tips for being successful and losing nearly 100 pounds, and keeping it off for many years.

"You're no busier than a fit person" Charleen Bazarian

Highlights

• Charlene has lost nearly 100lbs
• You’re no busier than a fit person.
• Taking time for fitness can give you more energy to do other things more effectively in your life.
• Kids emulate parents. If they see you eat healthily and practice good fitness, then they will want to as well.
• Charlene weighs frequently and she gives herself 3 pounds of wiggle room. That helps her decide when to eat something that she would normally pass on.
• To avoid a binge, Charlene will brush her teeth.
• Most “cheat” meals make you feel physically poor afterward.
• Avoid “jump-starting” a weight loss program. You need to start something that is consistent and sustainable.
• Luna bars are one of Charlene’s favorite for breakfast and travel.
• Women seem to gravitate to cardio, but weight training is critical. 

Relevant Links

https://fbjfit.com/

Twitter & Instagram 

@fbjfit

Facebook

https://www.facebook.com/fbjfit

All past episodes of the podcast: 

https://www.feelingfull.com/

Do you struggle with sugar cravings? Feel like sugar controls you? In this episode, Julie talks about the damaging effects that sugar, and other highly processed foods, have on the body and brain. She talks about the different types of sugars to avoid and also recommends alternatives to substitute. 

Highlights

• Julie struggled with ADHD as a child.
• Her mother recognized that Julie had an issue with sugar and started to remove and replace sugar and other highly processed foods in her diet. Julie quickly felt much better.
• Balancing your neurochemistry can relieve self-loathing and anxiety.
• Refined sugar causes gut issues and inflammation.
• Redness, heat, swelling, pain, and loss of function are the 5 symptoms of inflammation.
• Inflammation affects the brain and can drive ADHD, anxiety, memory, etc.
• Some people are more sensitive to the effects of sugar.
• For kids, you need to find something good to bring into the house before removing the bad things. They need some options for treats.
• Most people see a reduction in symptoms when removing gluten, dairy, and sugar.
• There are many items to substitute in place of sugar. It’s much easier today than it was in the past.
• Sugar drives 8 out of the top 10 diseases.
• You have to learn to read labels correctly.
• There has never been a time that was easier to find sugar-free options.
• Sugar ages almost every part of your body.

Relevant Links

Email me at [email protected]

All Feeling Full Podcast episodes at https://www.feelingfull.com/

Julie on Instagram @juliedaniluk 

https://www.juliedaniluk.com

Becoming sugar-free book: 

https://www.juliedaniluk.com/bsf-book-order-page

60+ names for sugar

https://refineryfitnesspdx.com/did-you-know-there-is-60-names-of-sugar/

I met Leon a few weeks ago while enjoying farm life upstate New York. I was searching for a place to work out and immediately resonated with him when I walked into his gym. Leon enjoyed wrestling while in college. Then enrolled in the military to join the Coast Guard. When we met, he shared how he had lost 50+ pounds and how accountability played such a big role in his success to maintain his weight. Leon opened a CrossFit gym 3 years ago and began training others. In our conversation today, we discuss overcoming the mental hurdles and why so many people struggle with reaching their fitness goals, plus much more.

Highlights

• If we can get 1% better each day, then we can be 100% better in 100 days
• Leon started Crossfit in 2011 and it changed his life.
• Wrestling in high school helped shape his habits for improving every day.
• Leon loves Crossfit for the sport of it. 
• One of the things that makes Crossfit strong is that it’s a community.
• One of Leon’s goals as a coach is to be less of a hard ass and to be compassionate and meet people where they are.
• If you can’t lead by example, then you shouldn’t be leading.
• Aim small miss small. Always start with fitness goals that are digestible. Don’t jump straight to a marathon. Start with a 5k. Then move to 10k. 
• Find something that you enjoy as fitness. Don’t just do something to lose weight.
• Many people do not understand the power of consistency.
• Consistency over perfection.
• There is no money in healthy people.
• People hesitate to buy healthy versions of food because of cost but it is more cost-effective to eat healthy than it is to watch your health deteriorate.
• It’s critical to learn what quality food is and how to select it.
• Managing stress is critical to managing health and weight.
• Heart disease is still the number one cause of death in the USA. Nutrition, stress, and lack of sleep are key contributors.
• Only 12% of the population are healthy and exhibit no underlying health issues.
• Don’t give up on yourself. Pay attention and get rid of the excuses.

Recourses:

Study: 12% of American Adults Metabolically Healthy.
https://sph.unc.edu/sph-news/only-12-percent-of-american-adults-are-metabolically-healthy-study-finds/

Leon on Instagram
https://www.instagram.com/head_jack88/?hl=en

Mark Krassner is one of my closest friends and one of the most committed coaches I know. He works with people on living their truth and pursuing their dreams. In this episode, I love what he shares about the importance of not overriding your emotions with intellect. We also talked about the importance of accepting and processing emotions that are driving your decisions to live a life of more ease and much more.

Highlights

• Mark loves to help people find ways to step into their greatness.
• Have a plan for when you fail so that you can minimize the impact.
• Look for one thing that you can do consistently.
• Realize that when you fail today it is probably to a lesser extent than when you previously failed. Don’t forget the progress that you have made. Your low points are probably much higher than your previous low points.
• Pay attention to your feelings and try and understand what is happening in your life that is causing those feelings.
• Try to name the emotion that you are experiencing. Usually binging is caused by sadness, anger, or fear.
• Try to focus on the emotion and understand where it is residing in your body. 
• Then try to understand how the emotion wants to move you. What is the physical reaction that the emotion is causing?
• Give yourself permission to feel and experience the emotion.
• Try not to override your emotions. Try to actually feel. You can’t focus on anything until you can focus on how you feel.
• Research shows that 20 minutes of human connection can reduce or remove cravings.

Relevant Links

Episode 9 - with Geneen Roth - https://www.buzzsprout.com/1462684/7887649

Mark’s email - [email protected]

https://www.linkedin.com/in/markkrassner

https://www.instagram.com/markkrassner/?hl=en

https://expectful.com

All Feeling Full episodes at https://www.feelingfull.com

Lee Syatt has just reached a personal milestone of losing 115 pounds. I’m honored to bring you my conversation with him. Lee is an inspiring guy, who shares his weight loss journey with courageous authenticity and humor. As a self-described “fat kid”, he was often made fun of and put down because of his weight. In today's conversion, he shares how public accountability plays a big role in his ability to stay on track, how he’s overcoming many obstacles, and how he plans to keep the weight off, for good, this time.

Highlights

• Lee got to a point where he wouldn’t put himself on camera for his podcasts.
• He works out online with a Zoom group and finds that it keeps him accountable.
• He also believes that the accountability from sharing his progress each week on his podcast has kept him focused and committed.
• Lee feels like he lacked self-control in his youth and survived on fast food.
• Lee started making better food choices and tried to remove items that were just too many calories.
• He has lost 115lbs in less than a year.
• During the show, Lee committed to running a 5k in 90 days.
• Lee is a comedian, and he is finding that some of his older jokes about his weight no longer work well after losing weight.
• He found that when he stays too sedentary or isolated, he becomes negative.

More Episodes are available at Feelingfull.com 

Relevant Links

Lee’s Instagram 

https://www.instagram.com/leesyatt/?hl=en

Lee’s website

https://www.leesyatt.com/

The Waistline Podcast

https://podcasts.apple.com/us/podcast/the-waistline-podcast/id1556362907

Lee’s Youtube

https://www.youtube.com/c/TheWaistlinePodcast/featured

Lee’s Patreon

www.patreon.com/leesyatt

Lee’s Fiverr Gig for Launching a Podcast

https://www.fiverr.com/leesyatt/help-you-launch-your-podcast?context_referrer=user_page&ref_ctx_id=7d3241d05be87151395e69cd5562131f&pckg_id=1&pos=1

Today, I’m speaking with my friend, Light Watkins. He's a meditation teacher, author and advocate for meditation practice. Formerly a model, he one day decided to take a leap and trust the softer voice in his head. One thing led to another, and Light was on a journey to become a yoga and meditation teacher. He eventually went on to write 3 books. His latest, Knowing Where to Look, is a fun read, with 108 short stories that will inspire you to live “on purpose” more courageously.

Highlights:

• The book “Conversations with God” got Light thinking more about spirituality.
• Light decided that following your heart was the most prudent way to find happiness.
• Your heart will challenge you with difficult changes and it will take courage to follow your heart and evolve.
• A breakup was the catalyst for Light leaving New York and moving to California.
• It was in California where Light began teaching Yoga and eventually met a meditation teacher that inspired him to learn and teach meditation.
• Most people that call themselves meditation teachers are really guides and are not teaching mechanics.
• Meditation means different things to different people. There are multiple styles of meditation.
• The biggest benefit that Light has experienced through meditation is being more connected with his intuition.
• Your heart voice will never tell you what not to do. It only tells you what to do.

Resources:

Knowing Where to Look

Bliss More

The Inner Gym

https://www.lightwatkins.com

https://www.feelingfull.com

Book mentioned:  Conversations With God

Social links

https://www.instagram.com/lightwatkins/?hl=en 

https://twitter.com/lightwatkins?lang=en

Stephen Ritz is widely known as “America’s Favorite Teacher.” After losing over 100 pounds and changing his life. Stephen created the first edible classroom in the world. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily, and helped to provide 2,200 youths with jobs in the Bronx. In our conversation, we discuss the many challenges faced by children growing up in the South Bronx, and his journey to provide health and hope to over 3 decades of children.

“Its easier to get a handgun in this community than it is to get a fresh head of lettuce”  ~Stephen Ritz

Highlights

• At one point Stephen was over 300 pounds. 
• Food was a big part of Stephen’s identity.
• He realized that he was overweight while advocating for healthy food in his school system, so he started to eat healthier.
• A child can’t be well-read if they aren’t well-fed.
• The Bronx has one of the highest fast food growth rates in the nation.
• Stephen believes that food justice is racial justice. Access to healthy and fresh foods should be a basic human right.
• At one point, Stephen’s class of 17 troubled students, planted over 15,000 plant bulbs around the city. That was the beginning of their movement for urban remediation.
• At that point, he realized the importance of engaging kids.
• The Green Bronx Machine has partnered for 2200 living wage jobs.
• When you teach children about nature you teach them about nurture.
• They decided to grow food and were allowed to sell some of their produce in Whole Foods.
• Stephen’s students later won the National Indoor Gardening Championship. 
• They built one of the largest commercial farms in the South Bronx and annexed it next to a culinary kitchen.
• The group discovered tower gardens and began to use them as an integral part of learning.
• During the pandemic, they delivered over 100,000 pounds of food to 2300 families.
• Children are disconnected from food. Connecting kids to what their food is and where it comes from, helps them become part of the ecosystem.

Show Resources:
 
Stephen Ritz's Ted Talk: https://bit.ly/2VF9Yhn

Donate: https://bit.ly/37Bj2G8

The Power of A Plant: https://amzn.to/3ABFtHG

Stephen on Instagram: https://bit.ly/3fY1bxE

Stephen on Facebook: https://bit.ly/3jQVjHR

Green Bronx Machine Swag: https://bit.ly/3CDMjOJ

James Clear has a gift for breaking down complex human behaviors into simple, small ideas. In our conversation, James shares habits that can help you lose weight without using willpower. He shares simple approaches and mindset shifts that make developing good habits easy and breaking bad habits even easier. James’ book, Atomic Habits, has sold over 4 million copies, and it’s one of my favorite books to gift to someone who wants to create habits intentionally. 

“Every action you take is a vote for the type of person you wish to become." James Clear

Highlights

•  All humans are building habits at all times.
• We seem to inherit habits instead of designing them.
• Most people focus on the outcome of the habit or change and develop a plan for that.
• They believe that the identity will come as a side effect of achieving that plan.
• James believes that it’s more effective to decide on the identity and let the outcome come naturally.
• The goal is not “to write a book.” The goal is to “become a writer.”
• Every action that you take is a vote for the kind of person that you want to become.
• Scaling a goal down to something that you can do in 2 minutes or less is a great place to start focusing.
• Mastering the art of showing up is a key factor in building better habits.
• Habits are not a finish line to be crossed. They are a lifestyle to be lived.
• Pick just one habit to focus on.
• You’ll find that even a single habit has multiple smaller decisions and habits within it in order to facilitate the primary habit.
• Try to schedule your actions at times when you have the most control and energy over the time slot.
• Try to find someplace that you are surrounded by people that support your habits rather than conflict with it.
• James believes that working out 4 days a week has been one of his most productive habits.
• Convenience is often a primary driver for many of our habits.

Relevant Links

https://jamesclear.com

https://www.feelingfull.com