Rise From Within, with Terri Pugh

Bingeing looks different to different people, but whether you are a diagnosed binge eater or have simply had a massive blow out and now feel absolutely terrible for it, those feelings that you are left with after are awful. You can feel guilt, shame, embarrassment, and like you need to undo it all somehow. In this episode I'm going to help you to work through that. 

I have some tips to help you understand where your binge eating or overeating may have come from, how to process the thoughts and feelings, and some ideas for what to do after a binge to help you feel physically and emotionally better. 

In this episode I talk about my binge restrict pendulum episode too. This might be a great one to listen to next if you haven't heard of it before, and you can find that at episode 97.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Have you ever had those days when nothing seems to go right?  Well, let me start you off in this episode with with my own mishap involving some highly anticipated chicken nuggets and chips. Let's call it nugget-gate.

Nostalgia's a tricky thing, and in this episode, we're not just reminiscing about the fashion disasters (hello, neon!) but also wading through the deeper waters of body image and identity. 

In this episode, host I am delving into the concept of embracing change and letting go of attachment to the past. We'll get deep and consider the very concept of reality. Remember those late-night philosophical debates about life and existence? Well we're on the verge of that today! 

Let's look a why sometimes, saying goodbye to our old selves—complete with those bootcut jeans—can open doors to brighter new experiences. It's all about celebrating growth and fulfilment, even if it means letting go of the body and lifestyle we once knew.

Let's explore the idea that the past is not real; what is real is how we have evolved and changed over time. I'm talking about...

• The tendency to romanticize the past, whether it's longing for previous body types, lifestyles, or relationships., and the importance of recognising that memories often come with rose-tinted glasses, focusing on the positives while overlooking the negatives.
• How our past experiences shape who we are today, and why the only genuine reality might just be our ever-evolving selves. 
• Through the lens of body image and self-acceptance, challenging the desire to return to a previous body type, examining what you truly miss about your past seld and whether those desires are rooted in genuine improvement or attachment to the familiar.
• Surrendering to the flow of life and allowing oneself to evolve without resistance.
• The importance of self-love and acceptance, urging you to make friends with the current version of yourself.

Hopefully this inspires you to move forward with acceptance and appreciation for the journey of personal growth, and allowing you to detach from the past.

So, pull up a chair (and maybe some snacks—just keep them off the floor!), as we get deep into it! Let me know what you think when you're done listening.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

We are at the end of the back to basics series! We have looked at each of the 10 principles of intuitive eating, and hopefully it has helped you to understand them a little bit better, and see how they fit for you, in your life.

I do want to finish off with a quick episode that will help you to bring it all together, and give you some final tips and words of wisdom.

I’d like to take a few minutes to talk to you about what order to work through the principles of intuitive eating (hint, there isn’t on!), about having patience and compassion in the process, and about the importance of support while you’re on your journey.

Oh, and I have a little reminder of how awesome you are at the end for you.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle principle 10, honour your health - gentle nutrition.

Gentle nutrition is very intentionally the last of the intuitive eating principles. 

In this episode I am going to help you find a way to consider nutrition without being overwhelmed or all consumed by it.

I’m explaining how diet plans put a large focus on nutrition, and make you feel guilty for not being ‘healthy’ enough. 

I’ll also explain why terms like healthy and unhealthy are words you should stop using, and give you a new way to think about it.

And I’m going to help you to understand how you can tell from the way your body feels what kind of nutrients you need - in a very gentle, intuitive way.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 9, movement - feel the difference.

Exercise does not have to be gruelling. You don’t have to live by “no pain, no gain”.

Exercise also does not have to be a way for you to earn your food, extra calories, points or syns.

Exercise can be full of joy and fun.

And, hear me out, exercise is not mandatory - you get to choose whether you exercise or not!

I’m going to help you have a better relationship with exercise. Let’s start by simply calling it movement. Feels better already, right?

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 8, respect your body.

People often talk about body positivity, and loving your body, but that’s tough when you’re in a place where to even like your body feels like a stretch.

In this episode I’ll help you start that process. Let’s talk about body respect instead, and body appreciation. Let’s just start there.

I’ll give you some crazy stats about women wanting to change their bodies, and what they’d give for that. I’ll ask some questions of you so that you can evaluate where you are with your body respect now. 

And we’ll talk about the things that are within our control, and outside of our control, when it comes to what affects our body confidence.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 7, Cope with Your Emotions with Kindness

Emotional eating gets a bad rap. We see it on TV and in movies all the time - have a bad break up, eat a tub of ice cream!

But what if I told you that emotional eating is fine? That’s it’s actually a good thing in some respects?

Find out in this episode how food is intrinsically linked to food, the different emotional reasons why we might eat, why it’s ok to be an emotional eater, and how you can evaluate whether it is food you need, or something else entirely.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 6, feel your fullness. 

As with hunger, fullness feels different to each person. Right now, if you’ve spent years dieting, you may not know what that feels like for you. 

In this episode I’m going to explain how fullness might feel in your body, and talk about the reasons why you might be a little out of touch with your fullness signals. 

Plus I’m going to give you a little activity you can do to help you to discover what fullness feels like for you.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 5, discover the satisfaction factor. 

Satisfaction isn’t just about eating so that you are full. There is sensory satisfaction to be had, and emotional satisfaction, and they are just as important as the feeling of fullness. 

When you understand the power of being satisfied when you eat, you can reduce your cravings and your binges. 

In this episode I will help you to understand that, and give you some tips on how to be more satisfied when you eat.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode. 

Today in my back to basics series I’m talking about intuitive eating principle 4, challenge the food police. 

The food police? Who are they?

You know those voices in your head that tell you you’ve eaten too much, you shouldn’t eat something because it’s bad for you, or that you can eat now because you’ve been to the gym….. that’s the food police.

And we want them gone! 

In this episode I’ll help you to understand those thoughts, and give you tips for how to change them.

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A quick heads up - my transcriptions are automatically generated. For this reason there may be errors, incorrect words, bad spelling, bad grammar, and other things that just seem a little 'off'. You'll still be able to understand what is being said though, so please just ignore that and enjoy the episode.