Satiated Podcast

Happy Satiated Saturday!

When I was a kid, my two older brothers would have a contest at the dinner table who could get me to laugh first and spew the drink in my mouth out all over the table. To this day, if someone tries to get me to laugh at a meal, I get nervous about what is going to happen next. 

What were meals like in your family when you were a kid? Were they hectic? Did you feel heard? Did you feel pressure to show up a certain way? Was there fighting? Was there any fear that you wouldn't get the nourishment you needed?

These eating experiences when you were young can stay with you if they have not been digested, processed, assimilated, and released from your body. Your inner child can show up at each of your meals now still looking for the nourishing and satiating mealtime experiences they were looking for when you were younger. 

In this week’s episode, we will discuss signs your Inner Child is showing up at your meals and new ways to interact with them. 

You can also read the transcript to this week’s episode here. 

I would love to hear about your childhood mealtime experiences! Email me at [email protected] and let me know a particularly strong memory you have around your mealtime experiences with your family.

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

The word Intuition has always rubbed me the wrong way. 

When you're someone who has experienced past wounds and traumas, intuition is not something that comes so easily. One of the definitions of intuition is a thing that one knows or considers likely from instinctive feeling rather than conscious reasoning. To be aware of our feelings means we have to be in our bodies. Yet, when you have experienced past situations that made your body unsafe to be in, it can feel intense to be in your body to know what you’re feeling. 

To be able to get through that past situation, you might have needed to disembody as that experience felt too intense to process. Thank goodness you had this wise strategy to not be in your body so you could navigate that moment with as much ease as possible! 

In this week’s episode, we will discuss why Intuitive Eating may have felt more difficult to do and just isn't going to work for you with where you're at on your food and body healing journey. 

You can also read the transcript to this week’s episode here. 

Like with any relationship, it will take time to build up that trust again with your body. You get to take all the time you need here and simply commit to the practice of showing up for your body the best you can. 

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

Body hate is rampant all over the world. We judge our bodies, pick on them, tell them they should be different, underfeed them, and overexercise them. The messages we have received for a long time have been that we need to love our bodies and appreciate them to thrive in our lives. 

If this strategy worked though, would we still be talking about how much we dislike our body shape?

You might even feel frustrated. You have been trying to love your body as it is for yearssss and yet there is still this small voice inside that tells you that this is not a body you can love. Many coaches, counselors, and therapists are often focusing on the end result without exploring what are the steps an individual needs to take to work toward body love. 

In this week’s episode, I will reveal what is the first step needed to be taken to actually step into body love over time. 

You can also read the transcript to this week’s episode here. 

You get to take all the time you need on this body love journey. You also don't have to navigate this journey alone. You can join my private Facebook Group called Satiated: A Hunger Healing Community. And, if you're wanting more one on one support, book a free 20 minute Connect Call with me today and let's chat about what is coming up for you on your unique body love journey.

With Compassion and Empathy, 
Stephanie Mara Fox

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

Happy Satiated Saturday!

I first learned of the vagus nerve when I was researching for my published thesis, Cultivating a Relationship with the Gut Brain. Learning about this amazing wandering nerve in our body was a game-changer for me and optimizing my digestion. 

The vagus nerve runs through our intestines, stomach, up into our lungs, heart, throat, esophagus, and into our brain. You can think of the vagus nerve as the highway of communication between the gut brain and the head brain. 

The vagus nerve plays a role in our Parasympathetic Nervous System aka our relaxation and rest and digest response. So if we have experienced a trauma or are processing wounds or even an increase in stress, this can affect our digestion and ability to assimilate any food with ease. 

You could be eating the "healthiest" foods in the world but if you're eating them in a stress response, ​digestion will shut down where it feels harder to assess our hunger and fullness cues leading to less satisfying meals. Lack of satiating eating experiences can lead us to overeat, binge, or self soothe with food because of the lack of pleasure we're receiving when we eat to fulfill our physical hungers. 

In this week’s episode, I offer 5 ways to stimulate your Vagus Nerve before or after you eat to create more satiating and peaceful eating experiences and enhancing your digestion. 

You can also read the transcript to this week’s episode here. 

If you play with some of these vagus nerve stimulation tools before or after you eat, email me at [email protected] and let me know how it went! 

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

We all have them. Those days where it just feels a little harder, a little more intense to be in a body. Everyone experiences "bad" body image days every now and then.

I'm putting "bad" in parentheses because what I have discovered is these days actually have a lot to teach us. I want to reframe that these days don't have to be "bad." These days happen for many reasons and we can view them more as opportunities for self connection. 

We can even enjoy these days as they're usually a sign of needing to slow down and attend to something and we get to give ourselves the space to finally focus on our self care. 

In this week’s episode, I'm offering you a Body Image Thrival Pack so you can navigate these days with as much ease as possible. 

You can also read the transcript to this week’s episode here. 

You can utilize this Body Image Thrival Pack and explore what you would uniquely want in your Thrival Pack so that when these days come around you have trust and confidence within yourself that you can navigate these days with so much ease. 

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

Self care is quite a buzz word. Recommending self care is something that, at some point in time, may have been suggested to you by a friend, family member, even maybe a doctor or a wellness practitioner. When I enter into a dialogue with someone around their self care there is often this idea that self care is only defined by things like meditation or bubble baths, which may not resonate with you. 

I know for a long time I used to spend my free time the way I thought I was "supposed" to. I would choose self care acts I was told were nourishing and important without listening to my body around what it needed physically, emotionally, and mentally. For example, have you ever told yourself you "should" go hang out with a friend (a very nourishing act) when really what you wanted to do was cuddle up with a good book and spend some alone time? This is why I like to explore and discover what kind of self care resonates with you and is in alignment with satiating the physical, emotional, or mental part of you that needs some extra attention and care. 

This is where Somatic Self Care comes in. 

In this week’s episode, I discuss what Somatic Self Care is and how to start practicing it. 

You can also read the transcript to this week’s episode here. 

Incorporating a Somatic Self Care routine into our day can take time. Take all the bite sized steps you need to take to bring more physical, emotional, and mental care into your life.

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

It was my Junior year of Undergrad. I was going to the University of Vermont that required we take two physical movement classes within your 4 years. I chose to take weight lifting. I was told that it was the easiest class to take even though I had never lifted weights before. 

I did actually learn a lot about how to properly lift weights in that class but the class did not include instructions on how to nourish one's body when doing this kind of physical movement. I ended up with all sorts of symptoms simply because I did not know how to accommodate the body's new needs. This led me to seeing my very first Nutritionist who worked on the school campus. I feel lucky that this Nutritionist was very open minded and not really about right and wrong thinking when it came to food. One day she told me, 

"Stephanie, sometimes you're going to overeat and sometimes you're going to discover you didn't eat enough. And on the grand scheme of a whole month you will be able to look back and see that you still got what you needed." 

This has stuck with me since then. There is so much kindness and compassion and spaciousness in this guidance. We get to accept that overeating or binging is sometimes just a part of life.

In this week’s episode, I discuss how you can respond after a binging or overeating experience that supports you in feeling connected and relaxed and process and digest that eating experience without judgment, shame, or guilt.

You can also read the transcript to this week’s episode here. 

Responding to ourselves in new and different ways can take time. You get to take all the baby steps you need on this food and body adventure.

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

Nighttime used to be a difficult time of the day to navigate for me. I was GREAT when I was going going going all day long. Then nighttime would hit and all the emotions I didn't want to feel by keeping myself that busy were like, "Hey! Ya you! Are you going to pay attention to me now?"

Nope! Instead here came my friend food to continue to run away from my emotions. 

Our Food Decisions are protecting us from something. It could be an emotion, another decision, processing a difficult moment, having to make a choice. Thank goodness food is there to support with navigating life with more ease. And, if it starts to become our only option, our relationship with our food and body can become confusing and painful. 

In this week’s episode, I discuss what your Food Decisions might be protecting you from and a process you can go through to slow down and check in.

You can also read the transcript to this week’s episode here. 

I've said this before and I'll say it again, every eating experience is an opportunity to learn more about ourselves. Trust your process and where you're at currently on this food and body adventure.

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

Those parts and pieces of yourself that you judge? Those parts of you can be deeply accepted and appreciated. 

I know, I know. You might be saying, "No Stephanie. These parts of me, they deserve to be judged." 

I want to offer a different approach to those parts of you that you feel like you need to hide. Interacting with your inner judger, criticizer, perfectionist, workaholic, and dramatizer in new ways can actually translate into a change in your relationship with food. Self judgment fuels the food and body habits and patterns that we want to go away. 

When we judge ourselves we put our body into a stress response where we're more likely to reach for food to self soothe, restrict our intake to try to gain a sense of control, or overexercise to drown out the loud harsh internal voices. These patterns cannot change until we start to change the way we're interacting with us. 

In this week’s episode, I will go through some of the traits I formerly thought I needed to judge about myself, how I transformed my relationship with them, and the steps for you to do the same. 

You can also read the transcript to this week’s episode here. 

All of you can be accepted. All of you can be embraced. Please know you're not alone on this journey. Did you know I have a private Facebook group to support you on your food and body journey? It is called Satiated: A Hunger Healing Community. I would love to see you over there! You don't have to navigate this healing adventure on your own. 

With Compassion and Empathy,
Stephanie Mara Fox

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

Happy Satiated Saturday!

I used to put a lot of pressure on every meal to get it "right." I had to make sure I ate something that didn't upset my sensitive digestive tract, supported me in feeling energetic, helped me stabilize my mood if I was cranky, replenished my body if I had physically moved, and on and on and on. 

Wow!!! That is A LOT of expectations to have on one meal. 

Our mealtime experiences can impact our entire day, not just by what we're eating, but also how we approach our meals. 

In this week’s episode, we will discuss mealtime intentions and how they can support you in feeling successful throughout your entire day.

You can also read the transcript to this week’s episode here. 

If you experiment with mealtime intentions, email me at [email protected] and let me know how it goes!

With Compassion and Empathy,
Stephanie Mara Fox

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