Satiated Podcast

Happy Satiated Saturday! 

I explore a lot here on the nervous system dysregulation, trauma impacts, and emotional reasons that binge eating can occur. 

Yet, sometimes, binge eating has more to do with physical imbalances that have nothing to do with your emotional body. Or, as you cultivate more regulation and safety in your system, the physical realm is just as important to address as the emotional realm. 

In this week’s episode, I explore three physical reasons that contribute to patterns of binge eating. I will discuss the rhythm, balance, and quantity of your eating and what you can start to explore to decrease patterns of binge eating based on the food behavior that might be occurring for you. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/the-physical-reasons-that-you-binge

I truly believe that every habit that is created in our life is supporting us with something. Meet yourself with so much compassion and take all the time you need to explore eating in a way that regulates you. 

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! 

For the first about 20 years of my life, I experienced my body as the enemy. I did battle with it. I numbed out to it. I didn't know how to listen to it. 

It felt overwhelming, unexpected, and uncontrollable. 

I know it's going to sound incredibly cliché, but being introduced to yoga helped me to start experiencing my body as wise. I read book after book on yoga's history and the meaning of the poses. One book that I came across was ​Your Body Speaks Your Mind by Deb Shapiro​. Going through each part of the body, Shapiro described the wisdom each body part could be holding onto. 

Obviously, this has now become a lifelong passion of mine to explore what our bodies are here to teach us.

In this week’s episode, I chat with Jessica LaMarre, Intuitive Guide, Healer, and author, about her system of guiding women toward their own self-empowerment. She does this by exploring possible imbalances in the chakra system. She will share what can be explored in each of the seven chakras, how your relationship with food could be affected, and what this soul journey can look and feel like. 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/heal-your-emotional-eating-by-exploring-your-bodys-wisdom-and-chakra-imbalances

Just in case you needed to hear this today, change is possible. Wherever you're at on your food and body healing journey, you will not be there forever. Keep taking this journey one step at a time.

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Jessica here:

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

Website: www.lovepersonalgrowth.com

Linkedin: https://www.linkedin.com/in/jessica-nuñez-lamarre-575769b/

YouTube: https://www.youtube.com/channel/UCQ-O30Q6LUmm9jJWz5FvONg

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

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! 

It took me about a decade to heal patterns of disordered eating. I've had about every comment made on my body during that time. Whether I was too thin, whether I'd gained weight, what I was eating, how much I was eating, and on and on. 

A very important part of healing your relationship with food is learning the skills that food was trying to help you with. This can include learning how you feel, speaking up for yourself, and setting boundaries. Food and body coping mechanisms can potentially be coming in every time you feel anything as every emotion can be experienced as threatening to your well being. This can make it difficult to then know what you want to speak up about and where boundaries need to be set. 

So when others make comments on your food or your body, this can be dysregulating where you might not know what to do or what to say. I've got your back. 

In this week’s episode, I share 3 steps to take and 3 ways to respond to others when they make inappropriate comments about your eating or your appearance. You're gonna wanna save this one for future reference! 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-respond-back-to-others-comments-on-your-food-and-body

If you try any of these responses out with others, email me at [email protected] 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! 

It's been a slow awakening for me over the years to realize that food can only take me so far. 

Before I embraced my sensitivities, I thought that if I could just practice every "self care" thing, like eating perfectly, getting outside, socializing, moving my body regularly, that I could "fix" the sensitive body I was born with. 

What I have seen within myself and those I have worked with is that when you stop fighting your body and start listening to it is when some major shifts can occur. You can work with your body instead of perhaps seeing it as the enemy that is working against you. Sometimes, what it has to tell you is that something is out of balance that needs way more support than what you can provide it on your own.

In this week’s episode, I talk with Michelle Brown, Functional Nutrition and Lifestyle Practitioner and Herbalist, about what neurotransmitters are, how they get low in the body, how low neurotransmitters are connected to your binge and emotional eating, and what you can explore to bring your neurotransmitters back into balance. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/trauma-nervous-system-dysregulation-low-neurotransmitters-and-emotional-eating

If you have been loving the Satiated Podcast and would like to support it more, here are a few ways you can do that:

1. Become a supporter of the show! You can donate as little as $3.00 a month. In the future, I will be offering special Q&A's for those who are subscribed to Satiated Podcast+. You can learn more about that here: https://www.buzzsprout.com/809987/support
2. Use my Amazon Affiliate Link. Whenever you need to purchase anything from Amazon, click on my link first here (https://amzn.to/448IyPl) and it will kick a few cents my way to keep the show going. 

So many of you have reached out to me recently letting me know what a difference the podcast has made in your life. I'm honored to hold this space to support you in whatever you're navigating in your relationship with your food and body and you never need to be on this adventure alone. 

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Michelle here:

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

Website: https://www.botanacea.com/

Contact: [email protected]

Resources in this episode:

The Mood Cure by Julia Ross

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! 

How many people have you told about your challenges with food? Have you let anyone know about your patterns of binge eating, emotional eating, restricting, and struggles with your body image?

Toxic shame, the kind of shame that leaves you feeling like you're worthless, breeds in the darkness. The longer food and body coping mechanisms are kept out of the light of other's compassion, the more stuck you can feel. 

For those that work with me and have yet to tell anyone in their life about what they're going through, I recommend you find one, just one, safe person to share what has been occurring with your food and body. This can shine some light on shame and begin to decrease an internalized message that what you're doing is wrong, bad, and means that you're worthless as a human being. 

In this week’s episode, I talk with Natalie Rose, Eating Disorder Therapist, about the difference between shame and toxic shame, why shame is so important to address when healing from disordered eating or an eating disorder, how to work through shame, and the difference between emotional mind, logical mind, and wise mind. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/shame-when-healing-from-disordered-eating

When you're first starting to explore cultivating a more regulating and safety producing relationship with food, you may feel like you need more resources in your coping skills toolbox. I've put my Intro to Somatic Eating® mini course on sale for 50% off until midnight on Tuesday 5/16. You can learn more  HERE: https://satiated.mykajabi.com/offers/L2B45adz 

As always, I'm here for you every step of the way on this healing adventure! 

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Natalie Rose here:

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

TikTok: https://www.tiktok.com/@wakeupandsmelltherosay

Website: www.wakeupandsmelltherosay.com

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! 

There are many many approaches to navigating a harsh internal critic. With myself and those I work with, I like to teach to see it as a part of you that is saying such cruel things because it's trying to get your attention. Often even negative attention is still attention. 

Once you've heard this part out, then you can explore what it needs, how it's feeling, and how it wants to be met. And sometimes, this part needs support remembering that it can take breaks and have some fun. 

In this week’s episode, I chat with Sacred Walker, mental health coach, mind body health expert, executive confidence coach, and founder of Limitless Leaders Mastermind, about building up your self care resources, putting your inner critic on a vacation, and how to turn your vices into victories. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/put-your-inner-critic-on-a-vacation

Whether you're working on your internalized mother to mother yourself, or a mom to a person, plant, or fur friend, with mother's day coming up, you deserve further support in your relationship with your food and body. I'm putting my Intro to Somatic Eating® mini course back on sale for 50% off until midnight on Tuesday 5/16. You can learn more  HERE (https://satiated.mykajabi.com/offers/L2B45adz)  and if you have any questions, email me at [email protected] anytime!

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Sacred here:

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

Linkedin: https://www.linkedin.com/in/sacredwalker/

Website: https://sacred-walker.mykajabi.com

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 have so so many memories around clothing store fitting rooms. The most interesting thing to do where I grew up in Connecticut was often to go to the mall with friends. Laughing, crying, and feeling stuck on the floor in despair all occurred within the walls of a fitting room. 

We learn that clothes have meaning from a young age. The size we can fit into becomes symbolic for how we "fit" into society. When your clothes stopping fitting you, it can feel like so much more than just needing to get new clothes. It can spark stress, anxiety, panic, fear, and worry. 

This conversation has come up a lot lately with those I work with around what do you do when your clothes no longer fit and you feel overwhelmed and even start to feel drawn to going back on a diet.

So, in this week’s episode, I explore 4 somatic practices you can explore when you're in that moment when you're trying on clothes and they don't fit. These practices can support you in feeling safe after the threatening experience you've had with clothes.

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/my-clothes-no-longer-fit-and-im-freaking-out-what-do-i-do

With time and practice, you can learn to regulate your nervous system and feel more at ease in your own skin, regardless of your clothing size.

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! 

I've had many nights where I was at the gym at 11:00 pm or early mornings where I was at the gym by 5:00 am. My overexercising started in high school and ramped up through college. 

After a binge eating experience was unsuccessful at supporting me in feeling regulated, I would head off to the gym and walk and walk and walk. Sweaty and exhausted, I would either get ready for class or just head straight to bed and go to sleep. 

A compensatory behavior is something you might feel the impulse to do after eating a certain food or amount of food. These behaviors are trying to support you in navigating feelings of shame, anxiety, guilt, and lack of safety. Additionally, if there is fear around your body shape and weight changing, then the compensatory behavior is also trying to help you feel in control of your body. 

In this week’s episode, I talk about what are compensatory behaviors, what factors influence these kinds of patterns, and three somatic acts to upregulate or downregulate when you feel the urge to engage in a compensatory behavior.

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/overcoming-compensatory-food-and-body-behaviors

Diet culture heavily normalizes a lot of these behaviors so if you listened to this and never realized this is what you were doing, you're not alone and you were doing the best you could with the awareness you've had throughout your life trying to support yourself in feeling safe. 

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! 

I have a very special guest with me today on the podcast. 

A little backstory first, I was chatting with a previous guest on the podcast a few months ago about my brother in law, who is a farmer and consultant to companies with natural climate solutions. He is passionate about teaching others on soil, food and the health of our environment. 

After mentioning what he does, this guest said, "Wow, I'd love to hear more from him." So I reached out to Jacob and was like, you've got to come on my podcast. 

I know I talk a lot here about the emotional aspects of our relationship with food and why we may eat to self soothe. And a part of healing your relationship with food can also be falling back in love with the nourishing qualities of food and feeling empowered, that you get to choose what food you satiate your body with.

In this week’s episode, I chat with Jacob Fox, farmer and consultant to companies with natural climate solutions, about healing your relationship with food through connecting with your local farmers and farmers markets, why choosing local food makes a difference, and questions to ask your local farmers.

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/getting-to-know-your-local-farmers

I talk about creating your Satiated Plate in the Somatic Eating® Program. There are 5 more days to sign up! We start on Thursday April 20th. You can learn more and sign up today  here: https://www.somaticeating.com/

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Jacob here:

Instagram: https://www.instagram.com/fox.ranch/

Resources from this episode: 

Kiss the Ground 

Dirt: The Erosion of Civilization

Savory Institute

The Bionutrient Food Association

Joel Salatin

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! 

The first time I went to therapy I was a senior in high school. I'm incredibly grateful that my first therapeutic experience was deeply beneficial and I worked with someone that was a great match for me at the time. 

At the end of our work together, she gave me a journal. Inside she wrote a note that said: 

For Stephanie: To keep track of all your thoughts, dreams, wishes, fears, loves and disappointments. They are all precious and uniquely yours! With best wishes as you start your new adventure.

I get a little teary eyed reading this so many years later. I journaled every single day for 4 years after that. I began a love of journaling and that there was a space I could go where I didn't have to filter or sensor myself. Where I could be entirely myself with no judgment, shame, or guilt for what I was thinking, feeling, or experiencing. 

So when I discovered that there was someone out there who was doing Somatic Journaling, I had to talk to them more to hear about their work. 

In this week’s episode, I talk with Jennifer Arnspiger, Somatic Writing Coach and author of the memoir Dark Pretty, about what happens in a Somatic Writing session, coming to terms with being a highly sensitive person, how journaling can support with trauma healing, and how to work with resistance.

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/somatic-journaling-and-giving-your-body

If journaling is not your cup of tea, that's alright! Find somewhere that you can feel completely free to be yourself. That could be through art, nature, dancing, or doing anything that taps you into your creativity and gives you space to express you. 

With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Jennifer here:

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

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

Website: https://jenniferarnspiger.com 

Body Story Journaling Course: https://jenniferarnspiger.com/bodystorycourse

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...