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:

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Satiated Episode 168: Utilizing Somatic Strategies and Regulating Your Nervous System to Overcome Compensatory Food and Body Behaviors

Welcome to the Satiated Podcast where we explore physical and emotional hunger and satiation and healing your relationship with your food and body. Hosted by Stephanie Mara Fox, MA, creator of Somatic Eating™, and Somatic Nutritional Counselor & Mentor. She’s supported women, coaches, and wellness professionals for over a decade all over the world heal from disordered eating patterns, emotional eating, chronic dieting, and digestive and body image concerns. Stephanie shares the tools to Somatic Eating™ and talks with professionals exploring relationship with food and body, disordered eating and eating disorder recovery, somatic nutrition, body empowerment, body positivity, body diversity, health at every size, anti-diet, somatics, trauma healing, polyvagal theory, vagus nerve, digestion, nervous system regulation, self care, food freedom, embodied physical movement, self confidence, mindfulness, and yoga therapy. Satiated was created to support you in healing your relationship with food and body and feel more regulated, safe, and embodied in your life. You can find all transcripts to the podcast at stephaniemara.com/blog

Alternative Health

Health

Nutrition

Health & Fitness

Mental Health

Happy Satiated Saturday!  This week's podcast episode got me reflecting on harm reduction. Harm reduction is a public health strategy designed to reduce the negative consequences associated with various human behaviors, particularly high-risk activities. It prioritizes minimizing harm rather than solely focusing on eliminating the behavior.  Harm reduction accepts that certain behaviors are part of the world and aims to minimize their harmful effects rather than judging those who engage in them.  So this got me thinking about dieting as a risky behavior. Studies show that dieting can precede the onset of eating disorders in about 35-75% of cases. Yet, dieting can feel protective in that it may support you in feeling like you can control your body's appearance, fit into society, and facilitate a sense of safety.  A harm reduction stance on this would be to normalize that dieting is a part of the world, that you get to choose whether you diet or not to control your body's appearance, and would explore how to minimize the harmful effects of dieting.  In this week's Satiated Podcast episode, I talk with Abbey Roberts, Master's level Registered Dietitian and Exercise Physiologist, about the importance of curiosity and harm reduction when navigating diet culture and body image healing, the harmful effects of social media on body image, challenging beauty standards, diversifying the body shapes you're exposed to, and so much more.  You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/questioning-societal-beauty-standards As a reminder, I'm hosting the very first Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop on Saturday, July 13th at 12:30 pm ET.  To learn more and sign up, click ​HERE​: https://satiated.mykajabi.com/offers/EkFBjX2Q With Compassion and Empathy, 
Stephanie Mara Fox Keep in touch with Abbey here:  Website: ⁠https://www.abbeyroberts-rd.com/ Instagram: https://www.instagram.com/fork.diet.culture/ Contact: abbey@abbeyroberts-rd.com Support the Show. Keep in touch with Stephanie Mara:

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Contact: support@stephaniemara.com

Support the show:
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My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Questioning Societal Beauty Standards With The Power of Curiosity and Body Respect with Abbey Roberts

Happy Satiated Saturday!  What I have seen is that even after food coping mechanisms like binge eating, emotional eating, restricting, or chronic dieting stops, body image concerns continue to hang around the longest.  With summer here, I know how difficult this time of year can be when the temperatures are guiding you to wear less clothing and you may feel exposed and uncomfortable. The warm weather may be calling to you to get outside where you might be more seen and your body doesn't know if that's safe.  So, welcome to a month long focus on body image. I've got some amazing interviews lined up over this next month exploring all things body image healing and I'm kicking it off today with a few of my initial somatic perspectives on relationship with your body's appearance.  In this week's Satiated Podcast episode​, I talk about a somatic, nervous system, and trauma lens to your body image challenges and why they won't go away. You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/body-image-challenges I will be offering a workshop focused on body image called Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop. This will be a live two hour workshop where you will learn the somatic wisdom behind your body image concerns, discover a nervous system and trauma lens to body image challenges, and somatic practices to navigate difficult body image days, the scale, comparing yourself to past body expressions, and seeing pictures of yourself. We will explore the wisdom in your body image challenges and what they’re trying to support you with to feel safe and secure in your body. You will walk away with new insights into what your body may be trying to relay by having you worry about your body’s appearance. If you can't attend live, the call will be recorded to watch the replay later. To sign up, click ​HERE​: https://satiated.mykajabi.com/offers/EkFBjX2Q With Compassion and Empathy, 
Stephanie Mara Fox Support the Show. Keep in touch with Stephanie Mara:

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Linkedin: https://www.linkedin.com/in/stephmara/
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Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. www.bensound.co...

What Are Your Body Image Challenges Somatically Trying To Tell You?

Happy Satiated Saturday!  My first memories of leaning on food to not feel takes me back to middle school. There were things going on at home that were way too much for such a young little girl to navigate and process. I was bullied at sleepaway camp and Hebrew School. I look back now and it makes total sense how my body guided me toward binge eating. Binging was never the problem. It became the answer when my body didn't know how to navigate the sadness, depression, and anger it was holding onto for me. This means that the healing journey was also never about getting comfortable and befriending the foods that had been labeled as bad or wrong to eat. This was about supporting my body in feeling safe to be here.  What I've seen in my food healing path and those that I've worked with is that the safer your body feels to be here, the less your body will perceive food as a potential threat. It’s not about making the food alright to eat first, it’s about supporting your body in feeling safe so that food can be interpreted differently. My binging disappeared as a coping strategy when my body didn't feel like it needed that anymore.  In this week's Satiated Podcast episode, I talk with Luis Mojica, who is a Somatic Therapist, Nutritionist, and founder of Holistic Life Navigation about the somatic wisdom in binge eating behaviors, how you're drawn to specific foods for a nervous system reason, what somatic work is, and why it has grown in popularity over the past few years.  You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/somatic-work-and-binge-eating If you're curious about exploring a somatic approach to your trauma based food behaviors, go to ​stephaniemara.com/learn​ where you can check out my two self paced courses. I'm here for you every step of the way on this adventure. With Compassion and Empathy, 
Stephanie Mara Fox Keep in touch with Luis here:  Website: ⁠https://www.holisticlifenavigation.com/ 
Instagram: https://www.instagram.com/holistic.life.navigation/ Support the Show. Keep in touch with Stephanie Mara:

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Linkedin: https://www.linkedin.com/in/stephmara/
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Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. www.bensound.co...

What is Somatic Work and How Binge Eating is a Form of Body Communication with Luis Mojica

Happy Satiated Saturday!  I find the missing piece that is under-discussed about food freedom is that it's about you feeling empowered to make your own food decisions. This means that sometimes you say no to certain foods or drinks because they don't make you feel the way you want to feel. Saying no does not correlate to a lack of freedom.  Freedom is the power or right to act, speak, or think as one wants without hindrance or restraint. This means that true food freedom is you choosing what is best for you with food not based on anyone else's opinions, perspectives, or suggestions.  In this week's Satiated Podcast episode, I talk with Melissa McCreery, who is a psychologist, emotional eating expert, and author, about what food freedom is, what hidden hungers are, overeating as a habit you can outgrow, and the importance of pausing and slowing down to alter your ability to show up with food differently, and the phases of food healing. You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/end-overeating If you missed my announcement on my social media channels, I have put my Somatic Eating® Intensive on sale for 30% off for Mother's Day, coupon code DESERVE30, until midnight on Tuesday, May 14th. You will learn the beginning steps to somatically interpret what your food behaviors are trying to tell you. Click ​HERE​ (https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=DESERVE30) to dive into this self-paced class.  With Compassion and Empathy, 
Stephanie Mara Fox

Keep in touch with Melissa here:  Website: ⁠https://toomuchonherplate.com
Facebook: https://www.facebook.com/TooMuchOnHerPlate 
Instagram: https://www.instagram.com/toomuchonherplate/ 
Linkedin: https://www.linkedin.com/in/melissamccreery/ Support the Show. Keep in touch with Stephanie Mara:

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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. www.bensound.co...

End Overeating by Confronting Hidden Hungers and Unlocking Food Freedom with Melissa McCreery

Happy Satiated Saturday!  A few weeks ago, my husband and I were reflecting on a research study that shows that making around $80,000 a year in the United States is the general amount that leads to emotional wellbeing and safety and anything above that doesn't actually lead to more happiness.  When I looked this up, the optimal income name was called the Satiation Point and it suggests that beyond a certain level of income or wealth, additional money doesn't significantly contribute to being happier.  I had to laugh at the overlaps in the concept of satiation. Often the way you're relating with food is also the way you will interact with money. You can have fear of not having enough food or money. You can have ongoing anxieties about food or money that never seem to go away. You can restrict your food or money for fear of abundance.  In this week's Satiated Podcast episode, I talk with Sheridan Ruth, a Nervous System Specialist for Entrepreneurs, about the connection between your nervous system and your relationship with money, Sheridan's decision making processing guide to making aligned decisions in your business, how your past experiences shape your perception of money, and healing your relationship with money through a practice of Focusing and increasing self awareness and compassion.  You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/relationship-with-money I also wanted to let you all know that I'm starting a YouTube Channel! I'm calling it Dear Stephanie where you can send in your food and body questions. If you have a question that you'd love to receive my support with, fill in this form ​here​: https://forms.gle/YKPrvPSEtXmh2Uh78 and I'll announce when the channel is officially live!  With Compassion and Empathy, 
Stephanie Mara Fox Support the Show. Keep in touch with Stephanie Mara:

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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
My favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. www.bensound.co...

Satiated Episode 168: Utilizing Somatic Strategies and Regulating Your Nervous System to Overcome Compensatory Food and Body Behaviors

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