Satiated Podcast

This holiday week might have been really hard. Surrounded by family, arguments, familial patterns, working on staying connected, trying to enact different patterns with food, and feeling overwhelmed and dysregulated. 

And for others, ​this week may have included huge wins. You noticed yourself regulating your nervous system, staying connected, choosing other options besides food to connect with yourself, and you got to witness just how far you've come in your food recovery. 

​But today, three days after the actual holiday, it may feel like food is even more of a struggle than it was a few days ago. The​ experience of joy, connection, stress, exhaustion, social pressure, and emotional intensity of the day ​may be ove​r, ​but the food is still here.

​Maybe you had a plan leading up to the holiday. You had your friends on stand by via text, you had your somatic practices you've learned here or in a session, you showed up for yourself, you tried to stay connected, and so now you may feel utterly confused that you got through the holiday just fine, but want to binge on every holiday leftover food you can find. 

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

• Why leftovers can feel like a threat
• What has changed in your nervous system the day after a holiday
• Making sense of your urge to binge leftovers 
• How to somatically process the leftover food binge 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/when-holiday-leftovers-feel-like-a-threat

I'll be putting out a special New Years' episode next week so if there is anything you'd like me to add to this episode on how to somatically enter the new year without diet promises and exercise rules, respond to this email with any questions you have! 

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...

One of the aspects of food recovery I wished that I had greater guidance around (and had to learn for myself) was discovering how to listen to my body. 

 Even within different food recovery approaches, there are still all of these rules about what to eat to "prove" recovery or what to do to ensure recovery. 

I've seen more confusion over the years about what will or will not lead toward a decrease in food coping mechanisms because there is still this idea that there is a right way and a wrong way to recover. 

When embodiment increases, food behaviors can decrease. When you can hear, understand, and interpret your body's feedback, food impulses don't have to feel so scary to experience anymore because you get what your body is trying to relay. 

It was the practice of yoga that taught me how to get into my body. 

In this week's episode, I chat with Jeanie Manchester, founder of Anjaneya Yoga Shala, Master Yoga and Meditation Instructor, about: 

• The impact of doubt on self perception
• Being guided by your inner voice
• How we are shaped by our life experiences
• Listening to body wisdom
• The connection between lineage and personal identity
• Embracing ourselves
• And so much more! 

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

Wishing you a restful, easy holiday week and see you all next week! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Jeanie: 

Facebook: https://www.facebook.com/jeanie.manchester/

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

Website: https://www.jeaniemanchester.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...

Adverse Childhood Experiences (ACE) are traumatic events that occur in childhood and affect your sense of safety. 

ACEs have been found to be higher in prevalence among those who struggle with food and body image. As the experience of safety diminishes, the likelihood of binge eating increases.

This is why you can't shame yourself for your food behaviors. They are not your fault. You’ve been made to believe that your food choices are your decision and that if you can’t “control” yourself with food, then that is your fault. Yet, this couldn’t be further from the truth. 

Your food and body image behaviors are a response to how your body is digesting your life experiences, not something you're actively choosing or out of a lack of willpower, or self sabotage. 

In this week's episode, I chat with Rachel Hobbs, Clinical Dietitian, Personal Trainer and Certified Therapist about: 

• A compassion centered focused approach to nutrition
• How early childhood experiences affect your food interactions
• The role of shame in food behaviors
• How the nervous system and past trauma shapes food behaviors
• Seeing nutrition through a more nuanced perspective

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/the-impact-of-food-trauma-on-your-eating-behaviors

I hope that this episode reminds you to meet yourself with compassion these next couple of weeks as you navigate friends, food, and family this holiday season. 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Rachel: 

Website: https://www.dietitianrachel.com/

Instagram: https://www.instagram.com/dietitian.rachelhobbs/ 

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 number one question I often get asked in sessions is, "What is the somatic practice I should be doing to calm myself down?"

Somatic and nervous system work has been completely misconstrued and misrepresented, and I get why. 

If all you're seeing on social media is a list of suggestions on practices you can do to make things better or calm yourself down, it can feel like there is some magical tool you can utilize to hack your body. Then all the discomfort would go away, which would perhaps decrease how much you're leaning on food.

But, what if you had the utmost confidence that you could be with and flow through any emotion, sensation, feeling, or state? Do you imagine you would have the same reactions you have now with food? 

What if your urges, impulses, and patterns with food had nothing to do with decreasing the food behavior, but rather increasing your capacity to embody?

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

• What is underlying food behaviors 
• How to navigate the root cause without any fancy somatic practices 
• What healing can actually look like 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/why-your-food-behaviors-are-not-the-problem

If there is any topic you'd like me to specifically cover on the podcast, email me at [email protected] 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...

We were all taught how to eat and move and exist in our bodies. 

The “shoulds” that you learn from your parents, diet/wellness/fitness culture, magazines, media, movies, family and friends can keep your nervous system stuck in a sympathetic response.

When you live in chronic stress or survival states, your system prioritizes safety over sensation. That means you may default to habits that feel familiar and not ones that feel nourishing. You may be engaging in “healthy” acts and feel absolutely horrible because they are not what your body may resonate with or need.

Yet, let's normalize that following rigid food or exercise rules can feel stabilizing. This is because they reduce uncertainty. Safety can then get connected to the felt sense of rigidity, where all other feedback from your body about what it needs for flow, play, and long term safety gets drowned out.

Exploring what would feel best to you and your present day body can be a journey into self leadership. 

In this week's episode, I chat with Courtney Townley, health and self-leadership coach, speaker, host of the top-rated Grace & Grit podcast, and author about: 

• Her 4-part Consistency Code framework
• Self leadership
• The misconceptions of self care and wellness
• The impact of societal expectations on women
• Navigating stress
• Practical steps toward self leadership

You can also read the transcript to this week’s episode ​here​: www.stephaniemara.com/blog/revolutionize-your-health

8 days left to get 30% off my Somatic Eating® Intensive! You can learn more and purchase below with the coupon code SEI30.

https://www.stephaniemara.com/learn#courses

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Courtney:

Websites: www.graceandgrit.com
www.theconsistencycode.com
Instagram: https://www.instagram.com/gracegrit/

Book: The Consistency Code: https://amzn.to/3Kia4EM

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...

​I remember the very slow realization as I started to embody my binges that food was never going to give me what I was looking for. 

It felt crushing to face. 

I'd been utilizing food as a way to try to help myself feel better, safer, more grounded and I felt so much grief that this strategy was never going to work.

Over the years in private practice, I noticed almost every single person I worked with experience this moment of deep grief. 

I now have a term for this called Food Grief. Food recovery is a process of saying goodbye to strategies that worked as a child and no longer work now as an adult.

Grieving any food coping mechanism is feeling the body unlearning an old survival pattern. Food Grief is your body reorienting to the present and that you no longer need to protect yourself like you did in the past.

In this week's episode, I chat with Syanna Wand, Certified Nutritional Therapy Practitioner and founder of Interpersonal Embodied Healing about: 

• Understanding grief in healing
• The somatic concept of armoring
• Navigating grief and relief
• The importance of resourcing yourself
• Building capacity to be with your emotions
• Generational grief
• Embracing grief and creating a relationship with it

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/grief-is-crucial-for-trauma-recovery

Reminder that my Somatic Eating® Intensive is on sale for 30% off until Tuesday, December 2nd. 

​Purchase with the coupon code SEI30! https://www.stephaniemara.com/learn#courses

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Syanna: 

Website: www.syannawand.com
Instagram: https://www.instagram.com/syannawand/
Email: [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...

I'm currently visiting family in Connecticut where I grew up. I was here until I went off to college and then I moved back for about a year before I moved west to go to graduate school. 

Connecticut has been a witness to every stage of my food recovery. From the beginnings of starting to choose food to self soothe, my diet culture years, stuck in the binge-restrict cyle, a short stint into orthorexia and over exercising, and now in full recovery. 

My body remembers where and what I used to binge on, but I have no nervous system activation that tells me to do these food behaviors again. 

This is what can occur in familiar binge or restrict environments.

Your body time travels to the past and recalls what you used to do with food in specific environments and, like a moth to a flame, you're drawn to the same food behavior. 

In this week's episode, I chat about: 

• What happens in your body when you're in your familiar binge eating environments 
• Why you find yourself binge eating at the same time of the day 
• The somatic practice you can start to update your body's memory

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-your-body-remembers-the-environments-where-youve-binged

The Somatic Eating® Intensive is on sale for 30% off until Tuesday, December 2nd. 

In the intensive, you receive a 2.5 hour class that includes the groundwork resources of Somatic Eating®, a Somatic Eating® experience to practice your new skills, and a week of Voxer support with me. 

At $251 that is only $36 a day for the 1:1 support, plus you get the 2.5 hour class. 

Sign up here: https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=SEI30

Hope you're having a satiating weekend and talk to you more soon!

With Compassion and Empathy, 

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

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

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

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

In this week's Satiated Podcast episode, I chat with Jay Moon Fields, MA, Coach, and author about: 

• How to build more self trust
• The felt sense of self worth
• Enhancing your decision making skills
• The embodiment of emotions
• The process of stepping into self trust: presence, guidance, service, and trust, and how these elements contribute to personal growth and emotional regulation

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/building-self-trust

THIS IS YOUR LAST CHANCE TO SIGN UP FOR THE SOMATIC EATING® PROGRAM!

The first class has happened and I'm keeping the doors open until midnight on Tuesday 11/4. Once you sign up, you'll have immediate access to the replay.

After that, you'll have to wait until the next class which will be May 2026.

SIGN UP NOW!: Somaticeating.com

Hope to see you in the program soon and enjoy this week's episode! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Jay here: 

Website: https://jaymoonfields.com/
Instagram: https://www.instagram.com/heywaitwithjay/
TikTok: https://www.tiktok.com/@heywaitwithjay
Linkedin: https://www.linkedin.com/in/jaymoonfields/

Book: Less Lost: https://amzn.to/4qFVTJW

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...

In this week's Satiated Podcast episode, I chat with Béatriz Victoria Albina, MA, Somatic Master Coach, and author about: 

• What emotional outsourcing is
• How it affects physical and mental health
• The impact of codependency
• The journey toward self acceptance
• Understanding emotions
• How to approach change through gentle regulation and kitten sized steps

You can also read the transcript to this week’s episode ​here​: www.stephaniemara.com/blog/breaking-free-from-emotional-outsourcing

There are 4 days left to sign up for the Somatic Eating® Program! 

In this 3 month class, we spend 12 weeks together increasing your bodily experience of safety, security, and satiation to decrease patterns of binge eating, chronic emotional eating, yo yo dieting, food compensatory behaviors, and body image struggles. 

If you have any questions, email [email protected] or click the button below to learn more and sign up now. 

SIGN UP HERE!: https://www.somaticeating.com/#ready

See you all next week! 

With Compassion and Empathy, 

Stephanie Mara Fox

Keep in touch with Béa Albina here: 

Website: https://beatrizalbina.com/

Book Website: https://beatrizalbina.com/book/

Instagram: @beatrizvictoriaalbinanp

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

LinkedIn: https://www.linkedin.com/in/beatrizvictoriaalbina/

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...

I've been reflecting recently on how much I talk here about the reasons food behaviors like binge eating have nothing to do with the food, but the state you're eating the food in. As I've explored here many times, there are so many somatic, trauma, and nervous system layers to your food patterns. But part of food recovery has to include explorations around food itself. 

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

• How food can be a role model for the felt sense of safety
• Why eating is a somatic practice 
• What to look out for when using food as a safety cue 
• How to know when you're ready for this kind of somatic practice 

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-food-choices-can-remind-your-body-how-to-feel-safe

This current Somatic Eating® Program class is already filling up! 

In the Somatic Eating® Program:

• Receive weekly live classes for 3 months
• 3 Somatic Eating® Community Meals to practice what you’re learning
• Discover a somatic, trauma, nervous system, and nutritional approach to food behaviors like binge eating, chronic emotional eating, yo yo dieting, restriction, and body image concerns
• Increase your understanding of your body through my Safety-Satiety Sequence to create a safe, secure, and satiated relationship with food

If you can't attend the live classes, all calls are recorded to watch the replay and you can reach out between classes in a group space for additional support.

There are 12 days left to sign up and I would love to get to connect with you for the next 3 months exploring your food patterns together. 

Sign up here: https://www.somaticeating.com/

I hope you enjoy this week's episode and see you all 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...