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.

Get full show notes and more information here: https://www.holdingthespace.co/25

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

It’s showtime. And you’re ready. You’ve been practicing your script—the list of thoughts that describe who you truly are and who you truly want to be. Now, I want you to live as the person you want to become. We live like everything depends on our past. But, what if, you lived like everything depends on your future? What if you lived your script? What if you lived your new thoughts, like “Others have stopped bingeing and I can too.” Or, “I am becoming a woman who is willing to feel emotions.” Pulling away from the drive-thru, leaving your order behind, your money spent on something you no longer want, is possible when you begin to live your future, powerful reality right now. Listen to the episode for more details!

Get full show notes and more information here: https://www.holdingthespace.co/22

You’ve written your script—the list of thoughts that describe who you truly are and who you truly want to be. Showtime is coming. The set is being built. The props are being purchased. The lights are being hung. Auditions are underway for the supporting actors. And you just got the rehearsal schedule: you’re due to practice every day, at least twice. You want to know your lines inside out so that you can live your character, not robotically, but seamlessly. It’s easy to recite your lines to the mirror, holding your script in front of you in the privacy of your own dressing room. It’s another to do it on stage in full make-up and costume, with the crowd watching, the lights blinding, and the pressure building. And that’s why you’re practicing your thoughts. So that the next time you pass the corner bakery with the tiramisu that you swear calls you by name, you’ll be ready. The next time you come home from work exhausted and restless, bored and lonely, you’ll be ready.

Get full show notes and more information here: https://www.holdingthespace.co/21

With a sense of the actions you need to take to create a life free from bingeing and full of living, we need to fuel those actions with the emotions that will inspire you to take them. How do we do that? With your thoughts. This episode is a deep dive into new thoughts to shift your focus from taking in food to taking in life. We know what you want to leave behind. And we know where you want to go. Now, let’s get you there. Listen in for more details!

Get full show notes and more information here: https://www.holdingthespace.co/20

I want you to look beyond the end of your bingeing. Why? Because bingeing or overeating may have become an all-consuming drain on your life, a central focus, perhaps even an identity. When it’s gone, there may be a hole in its wake. And what then? What will you do and who will you be? A hole that remains after you stop bingeing may have contributed to why you started bingeing in the first place. Start thinking about what will replace this focus in your life so that you don’t fill that hole with another pattern that keeps you spinning in a groove you don’t want to be in. How can you fulfill that empty part of your life so that you don’t just plug it up with a different behavior or a different substance with its own net-negative result? Listen to the episode to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/19

Everything you create in your life is an indication of your power. Your thoughts cascade into the results you have in your life. And that is amazing news. Why? Because you can choose the thoughts you want to think. So, in this episode, we’re breaking down how to think deliberately into four manageable steps: finding out what you’re currently thinking, evaluating whether those thoughts are serving you, choosing new thoughts that will serve you (if necessary), and practicing your new thoughts (which is the topic of Episode 19). Listen in for the details!

Get full show notes and more information here: https://www.holdingthespace.co/18

Our brain is the most powerful asset we have. Yet, left unattended, it will lead us down the path of least resistance, down a well-laid trail. Why? Because it’s easier and more efficient. So . . . what to do? Think deliberately! The ability to be aware of your thoughts and to think certain thoughts on purpose is the privilege of being human. If you’re bingeing, compulsively eating, emotionally eating, or overeating in any way, a significant portion of your eating pattern is unconscious. It’s the way overeating in any form thrives. We may not even know what we’re thinking—or if we’re thinking at all—before or during episodes of overeating. Becoming conscious of those thoughts, learning how they undermine us, and choosing thoughts that better serve us is key to ending overeating. Listen to the episode to find out more!

Get full show notes and more information here: https://www.holdingthespace.co/17