The last three episodes explored both the downside of having rules for others around your eating, your food, and your weight, and the upside of letting those rules go. But we were careful to acknowledge that taking responsibility for how you feel and what you do, regardless of other people’s behavior, doesn’t mean that you stay in relationships—or that you tolerate relationship dynamics—that harm you or don’t serve you well. Sometimes it’s necessary to set boundaries with other people, and that’s the focus of this episode! Listen in to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/32

We’ve spent the last two episodes exploring the drawbacks to having rules for others around your eating, your food, and your weight. It was worth it to take the time to understand how having manuals for others holds us back because on the surface they seem like a pretty good idea. So, now that we’re clear that manuals are more trouble then than they’re worth, how do you get out of the habit of writing them at all? Listen in for the 10 steps you need to take to let go of your manuals and find more freedom than you ever expected!

Get full show notes and more information here: https://www.holdingthespace.co/31

We’re digging deeper into what it really means for us (and others!) when we have rules about how other people should behave around us, our eating, and our weight. Right now, for example, you might be asking others to police the way you eat. That might seem like a great idea, but it often leads to frustration and resentment for all involved. Others feel manipulated and you feel let down. This episode will help you better understand the problems with having rule books for others, so that you’ll be ready to let them go.

Get full show notes and more information here: https://www.holdingthespace.co/30

This episode continues the exploration of conditioned eating and focuses on staying in our power no matter what other people do with food around us. You might think that your partner shouldn’t have brought home Krispy Kreme, or your colleague should think twice before ordering in a crate of muffins for the office, or your neighbor could be a little more thoughtful about sending over cute little Chloe to sell chocolate bars for a desperately desired school trip. Well, I want to offer you another perspective on navigating the actions of other people in your life. Listen in to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/29

One of the most deeply held beliefs preventing people from stopping at the level of fullness that feels best for them is that it’s wrong to waste food. If that’s something you believe, it’s a thought worth exploring because that thought often leads to guilt, which then leads us to eat the food we’re afraid to waste. We have so much baggage about throwing out food that we rarely stop to ponder that eating food we don’t need is just a different kind of waste. In this episode, we explore how to get to a place of peace around throwing away food. Listen to the episode to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/28

Sometimes feeling full, satisfied even, can feel scary. If that’s you, you may reside in a half-starved state at or close to your goal weight but with a different kind of misery. Or, you may sprint from starved to stuffed, then slide back down to start the cycle again. Part of your work may be to edge up the hunger–fullness scale until you find a level of satisfaction or fullness that works better for you. This process can begin with asking what emotion you’d need to feel to allow yourself to tiptoe toward the edge of even the slightest satisfaction that comes with eating to a +1 on the fullness scale. Listen to the episode to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/27

If you’re open to looking for signs of physical hunger—and to experiencing it once it arrives—this episode will take you a little deeper. In addition to understanding how your body signals physical hunger, it’s helpful to understand how the intensity of your hunger changes over time. Using a number scale to assess hunger and fullness can help you to get in touch, and stay in touch, with physical sensations of hunger and fullness. This scale helps you determine how hungry or full you are, and to put numbers to your experience. Listen in to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/26

Rediscovering a nourishing fullness begins with the willingness to first be empty. In other words, you need to risk hunger. With a history of bingeing or overeating or chronic dieting, hunger may be something that you no longer let yourself experience often. It can feel uncomfortable, sometimes even terrifying. If you feed yourself when you’re hungry and if you bring a mindful awareness to deconstructing the experience of hunger—to what it feels like and how it’s intensity changes—it will soon lose some of its power and become more of a neutral sensation, a simple message that it’s time to eat soon.

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We eat when we’re not hungry for many reasons. With all our social conditioning to eat when we’re not hungry, it’s no wonder that many don’t have a clue what physical hunger feels like. Two of the main reasons are that we mistake psychological hunger for physiological hunger and we’re not in tune with our hunger signals. Ultimately, we want to eat when we experience physiological hunger and use other strategies when we experience psychological hunger. To achieve this, we need to know the difference between what psychological and physiological hunger feel like. Listen in to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/24

What time is it where you are right now? Is it mealtime? How do you know? So often we eat because of the time or because others are eating or because others are encouraging us to eat or because we’re afraid of what others will think of us if we don’t. Many times we eat because we see an ad or pass something that looks good or smells enticing. Sometimes we eat when we’re not hungry because we’ve been told that eating at certain times is good for us and will speed up our metabolism. Sometimes we eat because food is in front of us or because someone said we shouldn’t waste food. Sometimes we eat just by virtue of location—we’re at the movies, or the ball game, or on vacation. Sometimes we eat just by virtue of location—we’re at the movies, or the ball game, or on vacation. Sometimes we eat because of the day of the week—Wednesday is Wing Night and Friday is Pizza Night. Sometimes we eat because the season or occasion—it’s a special holiday or celebration, or it’s a summer treat or a winter tradition. Sometimes we eat because something’s on special at the checkout or caught our eye down the aisle. Sometimes it’s because someone you love and who loves you baked something fresh. Sometimes we eat as a form of rebellion for all the times we’ve been told we can’t. What to do? Listen to the episode to find out!

Get full show notes and more information here: https://www.holdingthespace.co/23