Satiated Podcast

One key feature of many struggles with food is difficulty feeling emotions. 

This can occur for many reasons, such as trauma guiding you outside your body, having a smaller window of tolerance where every emotion feels dangerous to experience, or family conditioning of being told to stop crying or experiencing that it wasn't safe to share your emotions growing up. 

I have sensed for a long time that the focus in food recovery often needs to shift from food to what food is supporting you with. 

The more you're able to notice, describe, connect, and move through different emotions and sensations, the less food needs to come in to protect you from this experience. But, what does feeling your feelings actually mean and how exactly do you do that?

In this week's episode, I chat with Robert Weisz and Daniel Blackwood, creators of Mindfulness-Based Somatic Emotional Processing about: 

• What it actually look like to process emotions
• The cultural conditioning that fosters fear of intense emotions
• Using breath and physical sensations to regulate
• Allowing emotions to move through the body
• The impact of emotional work on relationships
• Simple practices to connect with and feel your emotions

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-embrace-emotions

The first Somatic Eating® Program class happened this past Thursday!

I'm leaving the doors open until this Wednesday 11/4 so you still have an opportunity to hop into this class. You'll be able to watch the replay to the first class and start receiving support immediately with whatever you're navigating with food and body image. 

If this timing doesn't work out for you, the next class will occur at the end of May. 

CHECK OUT THE SOMATIC EATING® PROGRAM: https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Roberts Weisz and Daniel Blackwood here: 

Website: https://mbsep.com/

Book: Mindfulness-Based Somatic Emotional Processing: https://link.amazon/B0emA2GhO

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Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

It is that time of year again. The end of October often feels like it marks the beginning of a three month cultural focus on food and body image. It starts with Halloween, and then a multi-week break to potentially recover from any sugar binges or hangovers. Then comes Thanksgiving, which feels like a societal condoned binge where you’re supposed to overfill your physical body. 

After that is Christmas and holiday parties where you might feel pressure to drink more alcohol than you normally do or eat particular foods that you know don’t actually feel great in your body. And then we end with New Year’s, where you are now made to feel immense shame about all of the possible enjoyable food you ate and memories that you just created with people you love. 

You're bombarded with messages of how to lose the weight you gained over the holidays, what gyms you should start joining, what physical movement you should be doing, and how to start the new year with a new body. 

Most messages before Halloween focus on eating the candy, managing your sugar intake, or saying no to it. What I find is missing from this messaging is a call to turn toward your body. 

In this week's episode, I chat about: 

• A somatic perspective to sugar 
• Why deciding to eat or not eat sugar doesn't actually alter your relationship with it 
• A top down, cognitive approach to sugar 
• A bottom up, body first approach to sugar 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/sweet-spot-with-halloween-candy

There are 4 days left to sign up for the Somatic Eating® Program! We start this Thursday and this is honestly my favorite time of the year to teach this program. 

The holiday season used to be one of my hardest times to navigate. So I understand when you're fearing holiday meals, feeling overwhelmed by parties, and dysregulated by people you see. 

Not only is there time on every call for individualized support, but you can reach out every day in a private space for additional support, even if that is just to not feel so alone. 

You can learn more and sign up below and email me anytime if you have questions.

CHECK OUT THE SOMATIC EATING® PROGRAM

https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy, 

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

There is a lack of nuance in the field of food and body image recovery. 

You have one side that tells you that you need to eat all foods, all foods fit, and that you need to keep eating all foods to habituate to them so that you're not as drawn to them anymore. And then you have the other side that says you're addicted to food, you need to eliminate these addictive foods from your life and be hypervigilant with not eating them. 

Or with body image recovery it can feel like you have to move toward unconditionally loving your body as it is right now or not even care about your body because your life is more than just a physical appearance. 

I like to explore the messy middle where sometimes you might need to take a food out of your life to start to feel your body again and sometimes eating more of a food will create food safety. 

Sometimes, you are eating more sugar than your body can handle and it is disrupting how stable you can feel in your body and sometimes you just need to have the damn birthday cake with your friends and move on with your life. 

Sometimes, tracking your macro intake is going to feel like the most empowering and embodying thing you can do and sometimes throwing all the rules out the window and noticing what does enough of a food feel like in your body is going to bring you into closer and safer relationship with your body. 

We are drawn to binary either/or thinking because it makes things easier and streamlined. If you just need to eat more ice cream so that you can stop feeling so out of control with ice cream, that gives you a focus and a strategy and a way forward. But the truth is that food recovery is never that simple. 

In this week's episode, I chat with Dr. David Wiss, functional medicine clinician and nutritional psychiatry researcher, about: 

• How the field of food recovery is stuck
• The trajectory and risk factors for having struggles with food
• Food addiction and what Dr. Wiss has termed ultra-processed food use disorder
• Culture wars occurring in food recovery
• What the food recovery field is missing
• Balancing individual and public health perspectives when it comes to food
• Embracing non-binary thinking and nuanced messaging 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/culture-wars-undermining-your-eating-recovery

Ready to join now the Somatic Eating® Program? There are 11 days left to sign up. 

CHECK OUT THE SOMATIC EATING® PROGRAM: https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Dr. David Wiss: 

Website: https://fxmedmentalhealth.com/
Website: https://drdavidwiss.com/
Instagram: https://www.instagram.com/drdavidwiss

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

If you've been here for a while, you may have noticed that I'm a big fan of parts work. Knowing what part of you is telling you to eat, not eat, eat something specific can be empowering. 

Rather than feeling like you're lacking willpower or out of control, you can start to understand your food impulses as communication from a younger part of you that is trying to support you. 

This is where you can bring in curiosity about how old do you feel when you binge eat? When you skip a meal? When you’re trying to lose weight? And the part of you giving you these food or body image impulses, how old do they think you are? 

In this week's episode, I chat with Megan Darnell, Internal Family Systems practitioner, women's coach and host of The Self Led Woman podcast, about: 

• Applying Internal Family Systems to food and body image recovery
• Understanding your parts as protectors
• Working with your parts in the cycle of binge eating
• Interacting with your inner critic and inner child
• Practical steps to start utilizing parts work in your relationship with food

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/heal-binge-eating-with-internal-family-systems

I discuss a parts work perspective on your food coping patterns in the Somatic Eating® Program and doors are officially open to the class that starts on Thursday October 29th. 

If you're curious to learn more about who is doing your eating, and how to connect with and navigate your parts when they are screaming at you to do your familiar food behavior, be sure to click below and you can learn more and join this upcoming class.

CHECK OUT THE SOMATIC EATING® PROGRAM

https://somaticeating.com/the-somatic-eating-program/

If you have any questions, reply to this email anytime!

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Megan Darnell: 

Website: https://www.megandarnell.com.au/

Instagram: https://www.instagram.com/megandarnelltherapy/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Something I have seen over the years is that how you relate to one thing is often how you relate to everything. So the relational wounds you experienced in childhood can also show up with food. 

This is why I feel it is crucial to understand your attachment or relational traumas so you can better understand what may have shaped your current relationship with food. 

Others have sometimes joked with me before that they think of me as their food couple's counselor. And the truth is that many of the approaches and resources that are out there to support you in your human interactions can also support you in your food interactions as well. 

In this week's Satiated Podcast episode, I chat with Orit Krug, Board-Certified Dance Movement Therapist, about: 

• Utilizing dance movement therapy for attachment healing
• Somatically reparenting the inner child
• The importance of coregulation
• Understanding attachment styles through body sensations
• Practices for feeling and moving through emotions
• Creating secure attachment

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/embodiment-heals-attachment-wounds

Lastly, the doors to the Somatic Eating® Program are opening for those on the waitlist this upcoming Tuesday 10/6. Those on the waitlist are going to receive a limited time only $300 off the program and to the first 3 people who sign up a special free Voxer Day offer. You can still get it on the waitlist ​HERE​: https://somaticeating.com/waitlist-somatic-eating/

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Orit Krug: 

Website: https://oritkrug.com/

Instagram: https://www.instagram.com/orit.krug/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

If someone had told me the truth that going on Weight Watchers at 13 years old would lead to a lack of trust in your body, obsession with food for years to come, an intense fear of food and anxiety around what to eat, and a decade in the restrict-binge cycle, I’m curious if my smart little self would have said, “No thank you. I’ll find a different way to feel safe.” 

But now I know I was drawn to dieting as a response to other traumatic situations in my life. I was desperate to find some sense of control and be able to land safely into something that could hold me the way I needed to be.

And this is what I've seen in my private practice year after year is that restrictive dieting can be traumatic and be a response to trauma. 

In this week's Satiated Podcast episode, I chat about: 

• The similarities between dieting and trauma 
• Approaching food recovery the same way as trauma recovery
• How diets mimic a trauma response 
• The somatic wisdom and protection diets are trying to offer 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/restrictive-diets-are-traumatic-and-a-response-to-trauma

Hope you enjoy it and talk to you more soon!

With Compassion and Empathy, 

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

About a year ago in one of my PhD classes, I voiced a huge gripe I had about somatic and nervous system practices. 

I shared that my friction with them was that they have been stripped down and depersonalized into these practices that anyone can do at any time and will support everyone in any moment to feel calmer or more grounded or safer or more regulated. 

My teacher replied with, "Well everyone still needs to start somewhere." 

This gave me a pause to reflect that even if you choose a somatic or nervous system practice that doesn't resonate with your body and is just some blanket suggestion, it can still teach you about what doesn't work for you based on your emotions, sensations, and nervous system states. 

And then, sometimes you're going to nail it. You're going to choose the exact bodily movement that you needed that brings your body into a place of safety and connection and brings greater ease and breath. So I've updated my perspective that all practices in all moments can be supportive and will be a discovery of yourself and for yourself to know what works for your body and nervous system. 

I had an amazing experience in this episode being guided through a nervous system practice that quickly changed how I felt.

In this week's episode, I chat with Alyssa Chang, neuroscience health coach and the creator of The Regulation Method™, about: 

• The impact of neuroscience on healing
• Interoception
• Tailoring nervous system practices to your individual needs
• Practical exercises for enhancing awareness of the felt sense of your body
• Navigating sensory overload
• The role of predictability in healing
• Creating tiny moments of change

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/interoception-get-to-know-your-bodys-internal-dashboard

This episode was chock full of nervous system practices so you'll definitely walk away with practices you can incorporate into your day.

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Alyssa: 

Website: https://www.coachalyssachang.com/
Email: [email protected]
Instagram: https://www.instagram.com/coachalyssachang/
Free 45- minute masterclass: https://www.coachalyssachang.com/masterclassoptin

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

One underdiscussed aspect of a body image or food recovery adventure is the importance of rage. 

What can occur is that all the anger that might be felt about how you were treated in the past gets turned in on your body. Your body becomes the focus of all your rage rather than on a culture that ever taught you that your body should be different than it is. Your food behaviors become a way to express this anger when it doesn't feel like it has an outlet. 

Somatically, if your experience of rage is scary, overwhelming, and threatening, then it can also feel unsafe to feel and express rage. This is why I like to explore small, safe micro moments of feeling rage so that you get to slowly take it off of your body's appearance or express it with food. 

What this might look like is drawing rage, writing as if you were rage, putting on a song that taps you into rage and moving as rage would move for one song. This could look like throwing an egg against a tree or ripping a piece of paper. This is all about getting used to the felt sense of rage so that when you start to judge your body, you can feel the rage, express, move through it, and not blame your body for it. 

In this week's Satiated Podcast episode, I chat with Paula D. Atkinson, liberation psychotherapist, body justice professor and activist, author, and podcast host, about: 

• Trauma of diet culture
• Impact of starvation
• Embracing rage and how to use it as a tool for body liberation
• History of fatphobia
• The intersection between body image and social justice
• Importance of experiencing pleasure and joy

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-embracing-rage-fuels-body-liberation

This was an incredibly powerful episode and I hope you enjoy it! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Paula here: 

Website: https://www.pauladatkinson.com/
Instagram: https://www.instagram.com/pauladatkinson/
Facebook: https://www.facebook.com/pauladatkinson

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

You may have picked this up by now about how passionate I am about the field of somatic psychology. Learning about how to experience my body on all levels and build awareness of my nervous system states felt like it was learning how to come home to myself. 

I have often joked that many people who are somatic practitioners were drawn to this work because they have lived much of their life disconnected from their own bodies and I'm no exception. 

I spent so much of my life outside of my body. It was in learning how to stay with myself in all emotions, sensations, and reactions that I felt like my body could be a home for myself again. This can be a lifelong practice and I feel as though somatics provides the resources on how to be in this practice day after day. 

Sometimes, the first step toward creating a new perception and sense of safety to come closer to your body is through curiosity and somatic tracking. It can be crucially important to start noticing how your body responds to various internal or external input because this will guide you toward undigested life experiences, nervous system states, and bodily needs. 

In this week's episode, I chat with Laurie James, author, certified somatic practitioner & coach, and podcaster, about: 

• The power of body awareness
• How to recognize overwhelm and stress
• Understanding the spectrum of personal development
• Including the importance of rest and integration
• Navigating both needs for stillness and movement
• The difference between somatic work and meditation
• Building connection with your body

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/use-these-somatic-tools-during-and-after-tough-times

If you have any insights from this recent episode, email me anytime and would love to hear from you! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Laurie here: 

Website: https://www.laurieejames.com/
Instagram: https://www.instagram.com/laurie.james/
Linkedin: https://www.linkedin.com/in/laurie-james-8336a0168/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Your history with food and dieting didn't start with you. You saw your mothers or fathers diet and their grandparents also dieted and their grandparents also dieted. 

There is a long history of diet culture passed down from generation to generation and expressed differently in the trendiest, most common diet of the time. This isn't about the food, but that nervous system states, traumas, and lack of safety is being expressed through food in family lineages. 

 Creating a safer and more stabilizing relationship with food can also be engaging in the healing of past generations who never got a chance to feel safe in their bodies and future generations to have that groundwork that you had to create for yourself. 

In this week's episode, I chat with Amber Caudle, chef, author, speaker, and coach, about: 

• What a journey to food freedom actually looks like
• How the nervous system plays a role in food recovery
• The importance of self compassion, curiosity and creativity
• The work of True Body Intelligence for trauma recovery
• The impact of generational trauma on food behaviors, and steps to build trust in your body

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/rebuilding-body-trust-after-decades-of-dieting

Hope you enjoy this week's episode and see you all next week! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Amber: 

Instagram: https://www.instagram.com/ambercaudlela/
Book: Hungry: https://amzn.to/4vYeW3T
Website: https://www.nourishyourpowers.com/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: [email protected]

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...