Satiated Podcast

Happy Satiated Saturday! 

What does the holiday season mean to you? What memories do you have around this time of year?

The holiday season can be associated with warmth, joy, and togetherness. However, when you've experienced past trauma with family or in the environment you grew up in, this time of year can be a source of stress, triggering your body's survival states. This can also be a time when you're face to face with your body's memories of being around specific environments, homes, or people. 

The somatic memory of trauma refers to how the body retains the physical and sensory experiences associated with a traumatic event. Trauma can leave a lasting imprint on the body in many ways that can show up during the holidays and holiday gatherings.

In this week’s episode, I talk about how the body remembers trauma and three somatic explorations you can practice this holiday season to support yourself in feeling safe and secure so that you feel like you can make different decisions with food.

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/bodys-traumatic-memories-during-the-holidays

If you ever need to share with someone what you're navigating this holiday season, email me anytime!

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...

Happy Satiated Saturday!

As a kid, you couldn't get me to move. My mom tried to put me in dance and gymnastics and while I enjoyed both, neither stuck. I tried soccer and tennis. In soccer, I ended up kicking the ball to my best friend who was on the other team. In tennis, my favorite part was walking through the tunnels at the back of the indoor court. 

The joy of moving started to come in when I got into musical theater and had to dance my way through shows. And then, in college, I was required to take two gym credits and was told by a friend that the easiest class to take was weight training.  So now I was thrown into the world of weight lifting and the teacher gave no guidance on how to nourish one's body while suddenly having an increase in physical movement. Now, I was dieting, undereating, and overexercising which led to complete disaster for my body. 

I remember my muscles twitching and feeling so tired I could barely walk up a flight of stairs and completely confused as to what was going on. It was seeing my first on campus nutritionist that changed everything and where I started to see food in a brand new light. 

In this week’s episode, I talk with Stephanie Roth-Goldberg, psychotherapist specializing in eating disorders and anti-diet athleticism, about the difference between physical movement and exercise, how to assess what movement is going to be the most regulating and aligned movement to do based on where you're at in your food and body healing journey, and how physical movement can also help heal from a trauma response held in your body. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/are-you-overexercising

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Stephanie here:

Websites: www.springpsychotherapyandwellness.com
www.intuitivepsychotherapynyc.com
Instagram: https://www.instagram.com/embodiedpsychotherapist/
Recommended Book: Lifting Heavy Things by Laura Khoudari

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...

Happy Satiated Saturday! 

I remember when I started to really slow down with my food. 

I would imagine where all the pieces of my meal came from to end up on my plate to support me in feeling vibrant in my body. I would picture the seed, the soil, the sun, the rain, and all of the people who tended to this food. It was an incredibly powerful experience. 

Consuming a meal present in your body can bring an immense joy in feeding your body, respecting it, and giving it exactly what it needs. Plus, the spices, herbs, tastes, and textures you created or someone created for you can bring a sense of aliveness as you connect with the natural world through the vehicle of food. When food decreases in being something to keep you away from yourself, food invites you into deep connection with yourself and that you're alive here in this moment. It is a step that comes further down the healing path and I find it's an important one to deepen your relationship with food as this is a relationship that is going to be a part of your entire life while you're here in this body. 

In this week’s episode, I talk with Lia Huber, author of Nourished: A Memoir of Food, Faith, and Enduring Love -- and Founder/CEO of Nourish Evolution. We discuss how changing her relationship with food led to her healing years of body pain and low energy, her nourished evolution phases, and the power of eating seasonally. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/create-a-joyful-nourishing-plate

A joyful relationship with food is possible for you. The waitlist for the Somatic Eating® Program is officially back open! You can sign up ​here​: https://www.somaticeating.com/

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Lia here:

Website: https://nourishevolution.com

Instagram: https://instagram.com/liahubernourish

Facebook: https://www.facebook.com/LiaHuberNourish/

Book: Nourished 

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...

Happy Satiated Sunday! 

I have often found the days after Thanksgiving to be harder than the days leading up. 

The days leading up, you may have had an inner planner making all of these strategies for you about what you were or were not going to eat, how you were going to respond to different people, what you were going to practice differently this year.

Then, you go through the actual holiday. To quote Ram Dass, “If you think you are enlightened, go and spend a week with your family.”

Now, you're actually in the event, face to face with the people you've been gearing up internally to be around. I know in some moments for myself, I have stayed grounded within my present day self, and in others, my inner teenager takes over along with a fight or flight response and I can respond in ways that are reactive.

Stephanie has left the building and survival Stephanie has stepped in. Does that resonate with you at all? 

In this week’s episode, I talk about the inner judger that can come up after a holiday gathering, what it's trying to protect you from, and new ways to respond to your inner judger that helps you befriend them. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/building-a-relationship-with-judgment

As a reminder, my Somatic Eating® Intensive is on sale for 40% off until Tuesday, November 28th. You'll receive a 2.5 hour class to begin to understand your food impulses and body's language along with a week of 1:1 Voxer support where you will be able to send me a message every day and receive individualized guidance back from me. You can check that out ​HERE​: https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=SOMATICEATINGTHANKS

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...

Happy Satiated Saturday! 

With Thanksgiving right around the corner, this is a time when food coping mechanisms can increase. 

Thanksgiving has become a Hallmark holiday of family peacefully gathering around a table to express their gratitude for each other while eating a beautifully cooked meal. 

When in reality, it can be filled with dysregulating conversation, overwhelming environments, and societally accepted binge eating. 

You may be picking up more cues of threat during this time, which can increase the urge to reach for food to regulate and self soothe. Patterns of binge eating have NOTHING to do with willpower. This has to do with your survival and sense of safety. 

In this week’s episode, I chat with Amy Pershing, founder of Bodywise BED Recovery Program. We talk about what this binge eating disorder healing journey looks like, what a person healing from these behaviors with food needs to learn, approaching the journey in a body image neutral way, and be sure to listen to the end for questions you can ask yourself when feeling the urge to binge. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/healing-binge-eating-disorder

With Thanksgiving coming up, you may notice your binge urges increase. This is why I've put my Somatic Eating® Intensive on sale for 40% off until Tuesday, November 28th. You'll receive a 2.5 hour class along with a week of 1:1 Voxer support where you will be able to send me a message every day and receive individualized guidance back personally from me. Check it out ​HERE​: https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=SOMATICEATINGTHANKS

With Compassion and Empathy,
Stephanie Mara Fox

Keep in touch with Amy here:

Website: https://www.thebodywiseprogram.com/

Book: Binge Eating Disorder

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...

Happy Satiated Sunday! 

I grew up with certain family members always making comments on other's appearance. I know very well how frustrating it can feel to constantly have your body talked about or be around people who talk about other's bodies as if this is a normal thing that we do. 

During the holiday season, receiving or hearing comments about what you’re eating or how you look can put your body into a fight, flight, freeze, or flop state. When you’re around people you once relied on to survive in this world, your body can perceive those comments as highly threatening to your sense of safety and security. It's not just about your body and food. 

It becomes about, will I survive in this world and will those around me protect and care for me. Something that is meant to have so much safety around it, i.e. being in our bodies and eating food, becomes dangerous and threatening to our wellbeing. 

In this week’s episode, I offer you a nervous system regulating action plan that you can practice through every holiday gathering to navigate food, family, and friends staying connected to yourself and your body's feedback. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-regulate-your-nervous-system-in-the-face-of-diet-culture

If you try out this nervous system regulation action plan, email me and let me know how it went! 

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...

Happy Satiated Saturday! 

There is a reason that processed foods can create a perceived sense of safety in your body. You can rely on processed foods. They’re consistent. They’re unwavering. They show up for you and taste exactly the same every. single. time. When you’ve experienced trauma, processed foods can provide you with short term security that you’re needing to feel like there’s some order in an uncontrollable world.

If your mind has told you that you’re weak or addicted to eating processed foods, you might get curious about what you’ve binged on and how that food supported you in regulating even if it was only for a short amount of time. That short term safety was worth it.

In this week’s episode, I chat with Katherine Metzelaar, who is an eating disorder registered dietitian and CEO/Founder of Bravespace Nutrition. We talk about how diets are the initial spark toward disordered eating and eating disorder behaviors, the impact and lies we receive from diet culture, and we explore a different perspective on processed foods. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/breaking-down-the-facade-of-diet-culture

You never need to navigate this path on your own.  Be sure you're following me on any social media platform you like to use to continue to receive daily Somatic Eating® reminders.

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Katherine here:
Website: www.bravespacenutrition.com
Instagram: https://www.instagram.com/bravespacenutrition
TikTok: https://www.tiktok.com/@katherinemetzelaar
YouTube: https://www.youtube.com/@KatherineMetzelaar
Free Food/body image journaling calendar: https://www.bravespacenutrition.com/calendar-freebie
Resource: https://www.who.int/health-topics/social-determinants-of-health

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...

Happy Satiated Saturday! 

Halloween candy was so important to me from a young age that on my very first Halloween I fell asleep with my plastic pumpkin full of candy next to me. 

There can be so much emotionally connected to candy. There can be joyful memories, regulating experiences with friends, and pleasure from eating it.

And when you've been in a binge-restrict cycle, candy can bring up fear, anxiety, overwhelm, and even terror. 

In this week’s episode, I talk about how it's not really about the candy itself, rather how the candy is being perceived by your body. I will share how you can start to navigate this Halloween connected to your body and support it in feeling safe no matter how much candy you eat.

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

There are 2 more days to sign up for the Somatic Eating® Program! You will be able to get one on one support from me to navigate Halloween perhaps differently this year as every live class ends with time for Q&A where you can receive individualized support. The classes will go through this entire holiday season so I will be there for you every step of the way through all the parties, gatherings, festivities, family, and food. 

Go to ​somaticeating.com​ to learn more and sign up today so that you're able to catch the first class live. And, if you try out today's somatic suggestions through your Halloween, reach out and let me know how it goes! 

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...

Happy Satiated Saturday! 

“WHO is choosing your food?” is one of the most powerful questions you can ask yourself when trying to cultivate an empowering and regulating relationship with food. Your internalized mother, father, siblings, family, teachers, culture can be choosing your food at any meal instead of your present day self. It’s important to get to know your internal voices to distinguish who is with you when you’re interacting with food. 

Our internal dialogues can be cultivated at such a young age. Have you ever stopped to really listen to your inner voices and get curious about where they're coming from? Does it sound like your mom or your dad or a teacher or a mentor? 

If you didn't feel like your parents could hold space for your emotions and reactions, you learned to keep everything to yourself. Beliefs and perspectives that maybe never sat quite right with you go unchallenged and become the rules to live by to make sure you continue to feel like you belong in your family. 

Please be compassionate with yourself now. This was you doing the best you could as a young person trying to make sure you would survive in this world. Now, you get the opportunity to explore who shows up with you while you eat so that you can practice being with yourself when in relationship with food. 

In this week’s episode, I chat with Vasavi Kumar, author of Say It Out Loud, about inner voices, self expression, identifying when your inner voice is yours or not, and cultivating your bold voice. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/the-importance-of-exploring-your-inner-voice

Identifying "Who is eating?" is a core exploration in Somatic Eating®. If you're curious to learn more about this for yourself, there are 10 more days to sign up for the Somatic Eating® Program! If you've been bewildered and confused as to why you keep eating even after you know you're full, if you hear a bombardment of inner dialogues telling you what to eat, if there's a small voice inside that says your eating experiences could be different go to ​somaticeating.com​ to learn more and sign up. 

Got questions? Email me at [email protected] anytime! 

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Vasavi here:

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

Website: http://vasavikumar.com/

YouTube: https://www.youtube.com/vasavikumar

Book: Say It Out Loud

Contact: [email protected]

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...

Happy Satiated Saturday! 

I'll be honest, this first episode back of the Satiated Podcast is going to be an edgy one. 

I chat with my dear friend Michelle Shapiro and we dive deep into, not only challenging diet culture but also anti-diet culture. 

I invited her back on the podcast because I kept seeing this divide happening that a person is either following the "rules" of diet culture or anti-diet culture. So when those I work with come to me and ask me if it's alright to want to lose weight or change up how they're eating or start moving their body in more rigorous ways, I hear the confusion in this question on how even anti-diet culture has now become prescriptive in what is alright and not alright to want or do. 

Ultimately, your relationship with food and body is going to be complex. There will NEVER be one answer that will apply to every situation when it comes to your eating or your body's image. A prominent part of healing disordered eating and body image concerns is stepping back into your sense of choice and autonomy. Only you will know what is best for you based on your body’s feedback. 

In this week’s episode, Michelle and I explore eating disorder recovery, food addiction, the ineffectiveness of intuitive eating, weight loss, body image, navigating chronic illness, trauma, and you've got to listen through to the end to hear Michelle's guidance on what everyone can be doing for their health that is entirely free and available to you right now. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/does-food-addiction-exist

And, if you're looking for more support on this adventure, come join the Somatic Eating® Program! We start on October 30th and spend 11 weeks together where you will learn the somatic resources to cultivate the safe, secure, and satiated relationship with food and body you've been looking for. There are only 16 more days to sign up. Go to ​somaticeating.com​ to learn more and join today! 

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Michelle here:

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

Website: https://michelleshapirord.com/

Contact: [email protected]

Other Podcast Episodes with the two of us: 

The Difference Between Coddling and Compassion in Nutrition: https://podcasts.apple.com/us/podcast/satiated-episode-139-the-difference-between-coddling/id1494607245?i=1000579070251

The Binge Eating Episode: https://podcasts.apple.com/us/podcast/the-binge-eating-episode-with-stephanie-mara-fox/id1663088026?i=1000598172812

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...