KaleidoscopeFM

Today I am joined by Kate Hudson-Hall. Kate is a therapist, author, and podcaster based in the UK. She is the author of Bulimia Sucks (the book and the podcast) as well as the Bulimia Sucks food journal and workbook. Additionally, her new book: “Anxiety Hacks” Technique, Tools and Tips to Calmness will be launching this September, 2022!

In this episode we discuss how Kate came to her work she does today and several therapy techniques worth exploring.

Therapy Techniques Discussed:
        -Psychotherapy
        -Hypnotherapy
        -NLP (Neuro-Linguistic Programming)
        -EFT (Emotional Freedom Technique)

Find Kate: https://www.katehudson-hall.com/the-podcast
Podcast & Book: Bulimia Sucks

Find me on IG:@francesca.meffert.co

There is NO Shame, Guilt, or Judgment to be had around overeating!! But that being said, sometimes it just doesn't PHYSICALLY feel that great..which can also affect us mentally and cause us to not feel our best. 

Here are my top 9 strategies for ways to reduce overeating:

1) Put your fork down in between bites.
2) Fully finish chewing food and swallowing before taking another bite.
3) Eliminate distractions.
4) Set a timer.
5) Tell yourself you can have more, but let's wait  "X" amount of time first.
6) Make sure you're consuming a good source of carb/fat/protein or some combo of 2 of those.
7) Drink enough water throughout the day!
8) Emotional Eating --> Check out my episode: 11 - (TIP) Emotional Eating
9) Practical Hunger --> Check out my episode: 34 - (TIP) Practical Hunger & Fueling Throughout the Day

Find me on IG: @francesca.meffert.co

I'm joined today by Maria Emery! Maria Emery is a wife to an incredible husband and a mother to three beautiful children. She is a certified holistic nutritionist and a yoga instructor. Her passion has brought her to creating Holistic Mama, bringing awareness and guiding others through their journey in self-compassion, mental health and wellness. 

Find Maria on IG: @inherwombproject
 
 Book mentioned: Ego is the Enemy by Ryan Holiday
 
 Side note, I DID  publish a podcast explaining my Podcast Title:
 32 - Why did I choose the title KaleidoscopeFM?

Find Me on IG: @francesca.meffert.co

This is NOT an exhaustive list and NOT meant to be a consistent band-aid fix for deeper work on healing trauma, limiting beliefs, and more deeper inner work. However, (healthy) coping strategies and mechanisms can be incredibly useful in our daily lives when we're experiencing stress, anxiety, and general ups-and-downs. Food historically was always my coping mechanism but when healing from binging I had to learn new skills and ways of dealing with my emotions. In this episode I cover various examples, with the 8 key frameworks being: 

1) Movement
2) Get in Nature
3) Scents / Senses
4) Breathing / Meditating
5) Let the Feelings Out
6) Watch / Listen / Read
7) Spirituality
8) Work

Find me on IG: @francesca.meffert.co

I'm joined today by Liv McLeese! A student at UCSB majoring in English Liv shares her personal journey through disordered eating and how she founded the Wellness Project at UCSB.

The Wellness Project aims to bring women together, knowing that personal struggles and insecurities lose their strength in loving and supportive environments. Shifting the focus away from the external and material, we hope to spark a deeper sense of meaning in young women, and help them recognize their unique purpose and contribution to the world. The ultimate goal is to accept and understand ourselves in order to spread light to this world. With different passions and hearts pulling us different ways, we can work towards a goal of collective health and “wellness” for all.

Follow the Wellness Project: @wellnessprojectucsb
Find me on IG: @francesca.meffert.co

Podcasts Mentioned:
It’s Not About the Food: Intuitive Eating, Anti-Diet, Body Positivity with Dr. Stefani Reinold

The Dear Body Podcast – Jessi Jean

It has been a hot minute since I've posted a podcast episode. I've had several months of ups and downs and I wanted to wait to share until I had beneficial reflections and take-aways to share with you all.
 
 TRIGGER WARNING: I talk about dieting and losing weight in this episode.

Episodes Mentioned:

4 - (TIP) Mental Restriction

18 - (TIP) Why Weight Loss is NOT the Be All End All

31 - The Correlation Between Eating Disorders & Chronic Back Pain [feat. Dr.Kelly Kessler]

In this episode I am joined once again by Adina Kelman, Certified Health & Nutrition Coach and founder of “A Life in Balance”. Adina and I dive deep into defining and studying “What is a trigger”? and how we can start to identify and cope with them.
 
Adina identified triggers in several ways, they can be a food, a comment, a visual, a person (and more). There are many forms of “triggers” that interrupt our daily lives. As Adina mentions, we use “trigger” with a negative connotation and our ULTIMATE goal would be to never be “triggered” in the first place. As this is not realistic to expect (at least initially) Adina and I discuss how we can IDENTIFY and work through our feelings when we are presented with these moments in our daily lives. 

 BONUS!!! Adina leads us through a breathing exercise that can substantially help when presented with triggers, reducing stress, and overall wellness.
 

Find Adina Online:

Adina’s website : www.alifeinbalance.co

Join Adina’s FB group: Emotional Food Freedom with A Life in Balance Group

Adina’s IG: @alifeinbalance

Find me on IG: @francesca.meffert.co

Adina is a Certified Health & Nutrition Coach and founder of “A Life in Balance”. In this episode Adina and I examine and dissect a lot of the issues and origins stemming from diet culture. We fundamentally question and answer - What IS “diet culture”? and How does it shape our lives? 

Additionally, Adina and I discuss her top 4 elements she recommends for an individual to start their road to emotional food freedom. 

Find Adina Online:

Adina’s website : www.alifeinbalance.co

Join Adina’s FB group: Emotional Food Freedom with A Life in Balance Group

Adina’s IG: @alifeinbalance

 
Book mentioned in this episode:

“Cinderella Ate My Daughter” by Peggy Orenstein

Find me on IG: @francesca.meffert.co

Sue Bowles is a mental health advocate, a public speaker, a conference presenter, a Master Certified Life Coach, and the Award-Winning author of, "This Much I Know...The Space Between" (available on  Amazon/Kindle). Sue's incredible life and journey saw her experience and overcome an eating disorder, depression, anxiety, and PTSD. Now, Sue has become a powerful force of hope, empowerment, and inspiration. Through sharing her journey Sue provides others the support and belief that change IS possible. That sometimes it just takes putting one foot in front of the other in the right direction to finally overcome and rise above your past to propel yourself into your future.

Find Sue:
https://www.linkedin.com/in/sue-bowles-a8649913
http://bit.ly/2Ry6ubx (FB - My Step Ahead)
http://www.instagram.com/MyStepAhead
http://bit.ly/2U30v02 (Twitter - My Step Ahead)
https://www.facebook.com/suebowlescoaching/
https://www.amazon.com/dp/1695541839/ref=cm_sw_r_other_apa_i_cEbTDb8XSD8Q0

Find me on IG: @francesca.meffert.co

Suzi B is the founder of Life Conscious which is about finding health  and success through habit formation. One of Suzi's mottos is "don't diet, habit" which is so important when it comes to living a sustainable life. In this episode Suzi explains how she realized that habits are the fundamental keys to improving our lives and building lasting change. 
 
Although this episode talks about habits in their entirety I think this is most certainly a crucial  component when recovering from disordered eating. Being able to replace old habits with new ones that better serve our true selves and our needs and desires.
 
 Find Suzi B on social media and her website:
 IG: @suziblife
 Facebook Group: Life Conscious 
 Book: Life Conscious 
 Website: www.livelifeconscious.com
 
 Find me on IG: @francesca.meffert.co