Satiated Podcast

Since my time in graduate school for somatic psychotherapy, I have shared with anyone who would listen about the connection between somatics and nutrition. It has felt absurd to me that food was never talked about in my somatic studies. 

In my PhD interview, I passionately shared that I believe there is a need to bring the field of nutrition into somatics. 

This has been a 20-year journey where I'm seeing that others have also been trying to combine these fields. One of those people I'm thrilled to bring back onto the podcast.

In this week's episode, I chat with Luis Mojica, Somatic Educator, certified in Holistic Nutrition, and author of Food Therapy, about: 

• How Luis also came to combine the fields of somatics, nutrition, and trauma
• Food as a witness to your darkest moments
• What different foods will do in your nervous system
• The importance of titrating balancing foods into your meals
• Owning the choice to lean on food 
• Somatic practices to move through cravings 
• Discovering what your most craved foods are trying to do for you 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-use-food-cravings-as-feedback-of-your-nervous-system-states

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Luis: 

Website: www.holisticlifenavigation.com
Link to book page: https://www.holisticlifenavigation.com/the-book
Podcast: www.holisticlifenavigation.com/podcast
Instagram: https://www.instagram.com/holistic.life.navigation

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...

Around 2018, I was living in Denver, Colorado and I was in my ongoing process of combining the fields of somatics, nutrition, nervous system, and trauma. I've wanted to learn as much as I can about all of the possible perspectives of what affects and shapes our food interactions. 

I was a member at the Denver Botanic Gardens and found out they were holding an all day nutrition workshop with Dr. Deanna Minich. I had been following her work for a long time and was so excited to learn from her in person. 

Some of the things I learned at that workshop I still cite today in sessions. I have admired the way Dr. Minich combines nutritional science and spirituality. So you can imagine how overjoyed I was when she agreed to come on the podcast and share her wisdom. 

In this week's episode, I chat with Dr. Deanna Minich, Nutrition Scientist and Chief Scientific Officer at Symphony Natural Health, about: 

• Eating and circadian rhythm
• The relationship between food and spirituality
• Food and connection with lineage, ancestry, and generational trauma
• Personal food stories and food associations
• The power of sensitivity
• Embracing color, play, and creativity with food 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/create-your-eating-timeline-to-understand-your-food-story

I hope you love this chat as much as I did and email me anytime with any insights you had from this episode! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch Dr. Deanna Minich: 

Website: https://www.deannaminich.com/
Facebook: https://www.facebook.com/deanna.minich/
Instagram: https://www.instagram.com/deannaminich/
YouTube: https://www.youtube.com/user/foodandspirit
Linkedin: https://www.linkedin.com/in/deannaminich/

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...

When I first entered into the world of wellness culture, I was swept up in the promise of health, vibrancy, and fixing every symptom I had and could ever have. 

I did the detoxes, the cleanses, the supplements, the colonics, the detox foot baths, the energy work, and the elimination diets. 

Now, if you're thinking, "Wait. I have done some of those things and they were helpful to me." That is great! 

But, what I've noticed is that wellness culture has commodified health to sell something. Things it didn't guide me to look at were detoxing my thoughts, my social media feeds, my low self esteem, and my trauma. Attending to these things was far more beneficial for my health and well being than any supplement I could ever take. 

Constantly trying to digest internal harsh criticism was part of what was fueling all of my symptoms as my body was living in a sympathetic nervous system state and the longer you stay in a fight or flight response, the more your body is going to struggle to stabilize. 

In this week's episode, I chat with Michele Scarlet, Board-Certified Functional Medicine Practitioner, Functional Diagnostic Nutrition Practitioner, Certified Personal Trainer, and Women’s Health Coach, about: 

• The impact of stress
• Understanding body communication
• Detoxing myths
• How to support the body in a toxic world and no we're not just talking about what you ingest but also what you surround yourself with
• Navigating food choices
• Fostering self compassion

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/busting-detox-myths

Hope you enjoy this week's episode and talk to you more soon! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Michele: 

Website: https://www.michelescarlet.com/about
Instagram: https://www.instagram.com/michelescarlet_/

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...

The statement, “You are not your body,” needs some somatic updating. This statement, which has been said countless of times to try to decrease body image struggles, actually guides you in detaching from the body, further causing separation from safely inhabiting the body.

René Descartes’ “I think, therefore I am,” reinforced a mind-body split. This contributed to the belief that the body is meant to be transcended and translated to: don’t listen to your body, hunger, fatigue, needs, or sensations. 

This has led to further objectification of the body that it can be shaped to meet the mind’s desires. and detaching from the body in the process doesn’t teach you how to sense, feel, and relate to your body.

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

• Challenging the statement you are not your body
• The importance of inhabiting your body to decrease body image issues
• Body image and your nervous system
• Updating the you are not your body sentiment
• Journaling questions 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/you-are-not-your-body-or-are-you

Hope you enjoy this episode and talk with you next week!

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...

Once I started to connect the dots that the sympathetic nervous system plays a prominent role in food impulses and behaviors, I began teaching everyone I work with how to identify when their sympathetic nervous system is activated. 

This isn't something we're often taught as a kid and would be a game changer to learn earlier on in life. You may just be learning this language of your body and nervous system now though and feel exhausted from living in sympathetic nervous system dominance. And your bodily depletion makes so much sense. 

In this week's episode, I chat with Dr. Scott Sherr, Board Certified Internal Medicine Physician, about: 

• Understanding the sympathetic nervous system 
• The Sympathetic Spiral of Doom
• Mitochondrial health and its impact
• The connection between trauma and eating behaviors
• Integrating nutrition in trauma work
• Addressing long term health challenges
• Practical steps to support your mitochondrial health for improved regulation and metabolic signaling

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/get-unstuck-from-a-sympathetic-state

Please remember that your food behaviors can be bodily communication of your nervous system state. 

If you have any insights from this episode, email me anytime, and talk to you more soon! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Dr. Scott:

Instagram: https://www.instagram.com/drscottsherr/
Instagram: https://www.instagram.com/troscriptions/
Instagram: https://www.instagram.com/onebasehealth/
YouTube: https://www.youtube.com/@troscriptions
Website: https://drscottsherr.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...

As I was editing this week's podcast episode, I accidentally deleted half of it and thought it was gone forever. 

At first, my heart sank, I was in shock, the blood drained from my face, and I literally said out loud, "Nooooooo!!!"

I was ready to call it and my brain started quickly going through my options.

As I went through my options, I paused and wanted to connect with my experience of this. I felt the sadness of these words I took the time to speak would be lost forever. I took a moment to grieve this. 

Giving myself space to feel and move through what was present, I noticed myself regulate. I was ready to choose the option of re-recording and trying to get this podcast out when I could. Then, my husband told me to give him ten minutes and he was able to find the lost content. 

The interesting thing was I had a mixture of emotions when he found it. I had already grieved what was lost and was getting excited about what I could say differently when I re-recorded and then also relief that these recording was recovered and I could move forward editing the rest and getting it out to you. 

This is what binge eating recovery can be like: a mixture of highs and lows of being so excited that the binge eating is decreasing and then grief at saying goodbye to something that has supported you for so long and grief at all the reasons that this food behavior came in to help you feel safe and protect you. 

In this week's episode: 

• I read 3 different Binge Eating Reddit Stories 
• I explore a trauma, somatic, nutritional, and nervous system perspective about what might support these individuals in their binge eating
• I get into topics such as binge-restrict cycle, binge eating as a response to nervous system dysregulation, binge eating as a response to trauma, weight stigma, and body control
• I offer explorations around binge eating that you might play with for yourself 

I hope you enjoy this episode and if there is ever a topic you would like me to explore on these Reading Reddit Stories episodes, email me and let me know! 

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...

Something I've noticed in food recovery is that certain foods and meals become associated with dieting. 

Suddenly, you're afraid or feeling resistance to eating certain vegetables or fruits because these foods have been somatically connected to deprivation and restriction. Your body tenses, your breath gets shallow, you feel tight, and you hear an internal, "NO, don't eat that." 

You might find yourself questioning if you're on a diet if you choose the salad over the burger. 

The sensations attached to NO make it feel like eating these foods are "wrong." And when you do eat these foods, you feel panicked about if you're going to get enough, will you be satiated, does this mean you're back on a diet again, and on and on. 

A part of food recovery can be updating your body's story that all foods are safe but this is not only the foods you have labeled as "bad" but also the foods you used to diet with. 

In this week's episode, I chat with Bonnie Roney, Registered Dietitian and Certified Intuitive Eating Counselor, about: 

• The illusion of control in dieting
• Rebuilding trust with your body
• Navigating the hunger and fullness scale
• The importance of consistent eating
• Nuances to saying yes and no to foods
• Understanding food choices beyond dieting
• Visualizing your life and finding your identity beyond diets

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/making-empowered-food-choices-beyond-diet-culture

I really loved this conversation and you will walk away feeling a lot of relief in how to normalize all of your food decisions.

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Bonnie: 

Instagram: https://www.instagram.com/diet.culture.rebel/
Website: https://dietculturerebel.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...

Diets can be a reminder of what no can feel like. The issue occurs that over time a no somatically gets connected with deprivation and restriction. So when you really don’t want to eat something, a no sends your body into a survival response. It can feel like you’re not allowed to say no because now all you feel is tight, tense, and constricted. 

And then anti diet culture swoops in and tells you that you’re allowed to eat and to eat everything and this can push you further away from listening to what would resonate most with you. What I find is missing from this process is updating your body that all responses are safe. Yes, no, and maybe. 

In this week's episode, I chat with Dr. Alexandra Gajer, founder of The Gajer Practice and board-certified physician, about: 

• Her disillusionment with conventional medicine
• The role of gut health in well being
• Simplifying nutrition and movement
• The overlooked crucial importance of sleep
• Creating evening rituals for better sleep 
• Building habits that care for you and your body

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/simplifying-nutrition-and-movement

Enjoy this week's episode and "see" you all next week! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Dr. Gajer:
Website: https://thegajerpractice.com
YouTube: https://www.youtube.com/@TheGajerPractice
Instagram: https://www.instagram.com/thegajerpractice/   

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...

Every Saturday, my husband and I listen to a podcast that reads Reddit stories. 

For a long time, I have wanted to do something similar but with a focus on food and body image behaviors. I even set up a whole form for people to send in questions, but I got very few responses. So I decided to move forward on this anyway and find my own Reddit stories to read and share my thoughts on how I might support that person in their situation. 

In this week's Satiated Podcast episode: 

• I read 3 different body image situations 
• I discuss from a trauma, somatic, and nervous system perspective how I might respond to these indivduals
• I get into topics such as weight stigma, past trauma, capitalism, and dieting generational trauma
• I share the wisdom in body image concerns and how to start to see them as protection 

Because this was a new kind of episode I'm testing out, there is no transcript to this week's episode. If you loved this format, let me know and I will be sure to have transcripts to future episodes like this one.

I would love to hear your thoughts on this new format and I hope you enjoy it! 

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...

Over the past few years, I've become more interested in neurodiversity. I've had more people come to work with me navigating being on the ADHD or autism spectrums and telling me that intuitive eating didn't work for them. I saw that many of the bodily changes that can occur as a response to trauma can already be happening in someone's brain when in the spectrum of neurodiversity. 

This can include quicker shifts into activated or collapsed nervous system states, less dopamine and time spent in a safety, more energy utilized to socialize, navigate transitions and make decisions. This can show up with food as struggling to hear hunger and fullness cues, heightened sensitivity to texture, taste, or smells, sensory seeking with crunch or flavor, difficulties with planning, cooking, or remembering to eat.

In this week's episode, I chat with Dr. Miguel Toribio-Mateas, clinical neuroscientist, nutrition researcher, autistic ADHDer, and author, about: 

• ADHD and nutrition
• Listening to your unique body's signals
• Understanding sensory sensitivities
• The role environment plays in food choices
• The connection between trauma and food
• Finding balance in nutrition
• Practical meal prep strategies

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/bioindividual-approach-to-nutrition-for-neurodiversity-and-adhd

Enjoy this week's episode and reach out with any insights! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Dr. Miguel here: 

Instagram: https://www.instagram.com/drmiguelmateas/
Website: https://drmiguelmateas.com

Book: ADHD Body and Mind https://amzn.to/4riUEjo

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...