The Eating Coach

Today I interview health coach Jessica Romrell about emotional eating, which she defines as 'using food to cope with or escape an emotion'

STUPID IDEA OF THE WEEK

…is the concept of being 'too emotional'. This is a nonsense, and is expressing something subtly distinct. Find out what that is…

MAIN SECTION

Emotional eating is not about the food. Let's get under the bonnet of this issue and go deeper.

We discuss:

• The problem with willpower
• What stress cycles are and how they impact emotional eating
• Deconstructing and neutralising the shame around this issue
• The two types of coping that Jessica recommends
• What true self care is (clue: it's not taking a hot bath!)
• What habit stacking is and why it's important

RESOURCES

Get Jessica's free cravings tracker at

https://www.jessicaromrell.com/cravings

Body Confidence Project

http://www.theshiftinside.com/body/

Freedom From Sugar

http://www.theshiftinside.com/freedom/

Captain America, Ironman and The Black Widow…they may be drawing in the crowds at the box office, but they ain't got nothing on this, The Secret Superpower of Recovery.

Find out what it is in this episode...and what Prince Harry has got to do with any of this.

STUPID IDEA OF THE WEEK

…is the rather delightful (NOT) comments made by the press regarding Prince Harry's career plans. He has, in fact, resigned from a job he never even applied for – who would want that duty foisted onto them?

What has all this got to do with binge eating, I hear you ask…well all will be revealed.

The Secret Superpower of Recovery

Hint: this superpower begins with the letter R

Find out:

*What Mr Darcy from Pride and Prejudice has to do with this

*The B word that this superpower often gets mistaken for

*What The Effortless Tipping Point is

RESOURCES

Coaching info is at http://www.theshiftinside.com/coaching/

Freedom From Sugar Programme details are at http://www.theshiftinside.com/freedom/

The Daily Mirror article is at

https://www.mirror.co.uk/3am/celebrity-news/piers-morgan-accuses-harry-meghan-21309679

Toby Maguire clip

https://youtu.be/2DYodUX4sJU

AKA Meditation for people who can't sit still...and a deeper exploration for the rest of us.

Are you one of those people who feel like they should meditate because they see gurus everywhere talk about it, but would rather stick pins in your eyes than sit down and close your eyes?

What you need is an intervention of the non-spiritual, non-BS variety. Today I talk to the only person who has ever got me to meditate, master coach Rob Scott.

STUPID IDEA OF THE WEEK

…comes from poet and playwright EE Cummins, all about belief and change

MAIN SECTION

In this interview, discover

*What the ten breaths challenge is, and the hidden benefits of failing it

*What beginners should focus on instead of time spent meditating

*The difference between thought and sensation – and why understanding this can start to dismantle compulsion

*How meditation lets you access the actual experience of being alive vs the thought model of being alive

*A definition of 'being present' that takes you from some 2D perfectionist social media meme to a real workable tool that will help you accept yourself

*The difference between pain and suffering – and why this is so important for your ability to manage your compulsion

RESOURCES

Connect with Rob at https://fundamentalshift.com/

Find out more about Shapeshifting coaching here: http://www.theshiftinside.com/transform/

And Reclaim Your Life From Food coaching here http://www.theshiftinside.com/coaching/

The Willpower Instinct is by Kelly McGonigal

The Improving Slowly article

https://improvingslowly.com/2017/11/07/acceptance-complacency/

There's nothing wrong with New Year's Resolutions (NYRs) in themselves – it's all about HOW you approach these lifestyle changes. This list may have some mistakes you've heard of – but I bet there will be some Aha! Moments as well.

I also show you 3 ways to avoid these 7 pitfalls – all without feeling deprived or bad about yourself.

Shapeshifting 2020

http://www.theshiftinside.com/transform/

Join this exciting 90 day programme and replace the repeated failures of weight loss with a sustainable and empowering alternative for life: Shapeshifting

• Uses neuroscience to ramp up your motivation to make the best food choices
• Small group support
• Learn the principles of Shapeshifting that turn this struggle into an adventure
• Develop self-acceptance in your body and mind
• No set meal plans - instead, sound nutritional principles that you adapt for yourself
• Calm your inner food rebel using guidelines YOU set for yourself
• How to turn this challenge into your heroine's journey
• Fall off the wagon one day? No problem - learn how to neutralise guilt and get back on track ASAP
• Motivate yourself get more active, no matter how unfit you are
• The world's most obvious shapeshifting secret - hidden in plain sight. Learn how to implement it
• The Mindshifts you need - go beyond empty cliches like 'think positive' and overcome your deepest resistance to this change you want so much

RESOURCES

Instagram: @eatingcoach

Find out more about the Shapeshifting 2020 group

http://www.theshiftinside.com/transform/

Episode 28 on New Year's Resolutions for Food Rebels

http://www.theshiftinside.com/audio-a-new-years-resolution-for-food-rebels/

Episode 17 on calorie counting

http://www.theshiftinside.com/whats-wrong-with-calorie-counting/

130 – The Backwards Law of Weight Loss

http://www.theshiftinside.com/the-backwards-law-of-weight-loss-audio/

Episode 29 on willpower

http://www.theshiftinside.com/audio-better-than-willpower-ec29/

#26 – Real vs Fake pleasure

http://www.theshiftinside.com/audio-real-vs-fake-pleasure/

Cavebrain episodes

http://www.theshiftinside.com/audio-why-cant-i-stop-stress-eating-ask-your-cavebrain/

http://www.theshiftinside.com/how-to-stop-stress-eating-part-2/

http://www.theshiftinside.com/the-body-confident-project-podcast/

Christmas Day is always a tricky one for many compulsive eaters. Whether that's you , or you just want to feel a bit less uncomfortably overfull at the end of today, here is a mental survival kit for the 25th December. Plus some useful links to other longer episodes.

RESOURCES

Shapeshifting Resources

http://www.theshiftinside.com/transform/

http://www.theshiftinside.com/the-backwards-law-of-weight-loss-audio/

http://www.theshiftinside.com/what-is-shapeshifting-audio/

USEFUL EPISODES

http://www.theshiftinside.com/audio-how-to-celebrate-without-overeating/

http://www.theshiftinside.com/audio-eat-less-chocolate-with-the-jim-carrey-test/

http://www.theshiftinside.com/podcast-own-your-food-compulsion/

…AKA an audio survival guide for Yule to watch, read and listen your way out of all the compulsive eating that everyone is taking part in. There are even some things to do (in a very low-energy way).

That's it for shownotes as the resources section is longer than War and Peace and The Harry Potter series put together!

RESOURCES

EC 129: The best Thanksgiving and Christmas dessert episode:

http://eatingcoach.libsyn.com/ec-129-the-best-sugar-free-thanksgiving-and-christmas-dessert-ever

Find out more about the Shapeshifting programme at:

http://www.theshiftinside.com/transform/

Episodes 130 and 131 on weight loss and shapeshifting:

http://eatingcoach.libsyn.com/ec-130-the-backwards-law-of-weight-loss

http://eatingcoach.libsyn.com/ec-131-what-is-shapeshifting

Freedom From Sugar:

http://www.theshiftinside.com/freedom/

The Success Journal page:

http://www.theshiftinside.com/success-journal/

https://www.meetup.com/

The His Dark Materials trilogy comprises The Northern Lights, The Subtle Knife and The Amber Spyglass. Get all these on audiobook from Audible, amd if you're not already a member, get your first book FOC. Go to www.audibletrail.com/eatingcoach and support this podcast.

https://www.verywellmind.com/what-is-flow-2794768

Flow was conceptualised by Mihály Csíkszentmihályi

(see, I told you I couldn't pronounce it!)

Nativity 3 reviews mentioned:

https://www.independent.co.uk/arts-entertainment/films/reviews/nativity-3-dude-where-s-my-donkey-film-review-instantly-forgettable-9859749.html

https://www.irishtimes.com/culture/film/nativity-3-dude-where-s-my-donkey-review-a-new-low-for-british-cinema-1.1999498

https://www.telegraph.co.uk/culture/film/filmreviews/11226085/Nativity-3-Dude-Wheres-My-Donkey-review-Martin-Clunes-makes-an-ass-of-himself.html

https://www.theguardian.com/film/2014/nov/16/nativity-3-dude-wheres-my-donkey-more-festive-nonsense

Songs mentioned:

The Woods by Hollow Coves

Are You With Me? – Lost Frequencies

Hometown – 21 Pilots

Renegades – Ex-Ambassadors

I have an easy AND luxurious sugar free dessert that you can enjoy at Thanksgiving, Christmas or any big celebration. This episode is coming to you a few days early to give all my American listeners the chance to try this one out before next Thursday.

Next episode will be Wed 4th December.

STUPID IDEA OF THE WEEK

…is that you should not have something luxurious and indulgent at feast times even if you don't eat sugar. Find out why.

RESOURCES

The recipe for this dessert is at:

http://www.theshiftinside.com/pudding/

Freedom From Sugar Programme is at

http://www.theshiftinside.com/freedom/

Hidden Sugars Checklist

http://www.theshiftinside.com/hidden/

The Daniel Lieberman quote is from this article:

https://www.businessinsider.com/evolutionary-reason-we-love-sugar-2014-4?r=US&IR=T

Body Confident Project episode

http://www.theshiftinside.com/the-body-confident-project-podcast/

The Celebrate Without Overeating episode

http://www.theshiftinside.com/audio-how-to-celebrate-without-overeating/

How Sugar Hijacks The Brain episode

http://www.theshiftinside.com/audio-how-sugar-hijacks-your-brain/

"I'm going to build a house using only this hammer"

CBT (cognitive behavioural therapy) is one of the most popular forms of therapy that people seek these days for a wide range of issues. Today we look at if it can help eating issues.

STUPID IDEA OF THE WEEK

Far be it from me to cast apersions on anyone's truly healthy ice lollies…well actually, near be it because I, ahem, am doing just that. Ah, the creative engine that is reality TV…

MAIN SECTION (3 min 43)

Does CBT work for binge eating? And if so, does it have any limits?

CBT is a therapy that helps people identify and correct distorted thoughts than can affect their behaviour. And this is the really important thing to note here: in this approach, conscious, faulty thinking is at the root of behaviours such as binge eating.

The principle is that thoughts create feelings, which create unwanted behaviours, which in turn reinforce the thoughts.

I look at some evidence on this issue and give my opinion: where I see overlaps with my own coaching and what I see as its glaring inadequacies.

I talk about the invisible forces behind binge- and compulsive eating that could well escape a CBT therapist.

RESOURCES

The 14 days to Freedom From Sugar Course is at:

http://www.theshiftinside.com/freedom/

Find out more about 1 to 1 coaching at

http://www.theshiftinside.com/coaching/

The video from the charity Mind is here:

https://www.mind.org.uk/information-support/drugs-and-treatments/cognitive-behavioural-therapy-cbt/#.XcL_nDP7SUk

Current and Emerging Directions in the Treatment of Eating Disorders

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411516/

The NICE article

https://www.nice.org.uk/news/article/people-with-eating-disorders-benefit-from-specialist-cbt-and-self-help-programmes-says-nice

Episode 4: How sugar hijacks the brain:

http://www.theshiftinside.com/audio-how-sugar-hijacks-your-brain/

Produced by Louis Morris

'All natural sweeteners are equal; but some are more equal than others' as George Orwell never said.

There is a *massive* difference between nightmares like the fake healthy-sounding agave nectar and what I have to recommend for you today.

Fortunately there is a great rule of thumb to use plus a handful of Eating Coach-approved natural sweeteners, so this does not have to be a complicated business.

Listen and learn in this highly practical episode.

Featuring a Stupid Idea of The Week Hall of Shame!

Quote of the episode: "Brown rice syrup bears about as much resemblance to brown rice as I do to The Dalai Lama" 😊

RESOURCES

Get your Hidden Sugars Checklist at

http://www.theshiftinside.com/hidden/

Freedom From Sugar Course

http://www.theshiftinside.com/freedom/

Find out more about coaching here:

http://www.theshiftinside.com/coaching/

Episode 4: How Sugar Hijacks Your Brain

http://www.theshiftinside.com/audio-how-sugar-hijacks-your-brain/

NKD Living erythritol

https://www.nkdliving.com/products/erythritol

Dr Eric Berg's video on erythritol

https://youtu.be/-iSy1nDxovo

Are you worried about how much candy and sweets your children are going to guzzle this Halloween? Well, DON'T! I explain why you are barking up the wrong tree and diverting yourself from focusing on how to bring them up in the most healthy way possible.

I also give some practical tips on how to reduce your kids' sugar consumption without ruining the fun.

This is a replay of episode 84, first released in 2018.

Normal publishing schedule resumes with the next episode in 2 weeks' time.

RESOURCES

The Hidden Sugars Checklist

http://www.theshiftinside.com/hidden/

14 Days To Freedom From Sugar:

http://www.theshiftinside.com/freedom/