Satiated Podcast: Recent Episodes
Stephanie Mara Fox
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
About a year ago in one of my PhD classes, I voiced a huge gripe I had about somatic and nervous system practices.
I shared that my friction with them was that they have been stripped down and depersonalized into these practices that anyone can do at any time and will support everyone in any moment to feel calmer or more grounded or safer or more regulated.
My teacher replied with, "Well everyone still needs to start somewhere."
This gave me a pause to reflect that even if you choose a somatic or nervous system practice that doesn't resonate with your body and is just some blanket suggestion, it can still teach you about what doesn't work for you based on your emotions, sensations, and nervous system states.
And then, sometimes you're going to nail it. You're going to choose the exact bodily movement that you needed that brings your body into a place of safety and connection and brings greater ease and breath. So I've updated my perspective that all practices in all moments can be supportive and will be a discovery of yourself and for yourself to know what works for your body and nervous system.
I had an amazing experience in this episode being guided through a nervous system practice that quickly changed how I felt.
In this week's episode, I chat with Alyssa Chang, neuroscience health coach and the creator of The Regulation Method™, about:
- The impact of neuroscience on healing
- Interoception
- Tailoring nervous system practices to your individual needs
- Practical exercises for enhancing awareness of the felt sense of your body
- Navigating sensory overload
- The role of predictability in healing
- Creating tiny moments of change
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/interoception-get-to-know-your-bodys-internal-dashboard
This episode was chock full of nervous system practices so you'll definitely walk away with practices you can incorporate into your day.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Alyssa:
Website: https://www.coachalyssachang.com/
Email: hello@coachalyssachang.com
Instagram: https://www.instagram.com/coachalyssachang/
Free 45- minute masterclass: https://www.coachalyssachang.com/masterclassoptin
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 underdiscussed aspect of a body image or food recovery adventure is the importance of rage.
What can occur is that all the anger that might be felt about how you were treated in the past gets turned in on your body. Your body becomes the focus of all your rage rather than on a culture that ever taught you that your body should be different than it is. Your food behaviors become a way to express this anger when it doesn't feel like it has an outlet.
Somatically, if your experience of rage is scary, overwhelming, and threatening, then it can also feel unsafe to feel and express rage. This is why I like to explore small, safe micro moments of feeling rage so that you get to slowly take it off of your body's appearance or express it with food.
What this might look like is drawing rage, writing as if you were rage, putting on a song that taps you into rage and moving as rage would move for one song. This could look like throwing an egg against a tree or ripping a piece of paper. This is all about getting used to the felt sense of rage so that when you start to judge your body, you can feel the rage, express, move through it, and not blame your body for it.
In this week's Satiated Podcast episode, I chat with Paula D. Atkinson, liberation psychotherapist, body justice professor and activist, author, and podcast host, about:
- Trauma of diet culture
- Impact of starvation
- Embracing rage and how to use it as a tool for body liberation
- History of fatphobia
- The intersection between body image and social justice
- Importance of experiencing pleasure and joy
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-embracing-rage-fuels-body-liberation
This was an incredibly powerful episode and I hope you enjoy it!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Paula here:
Website: https://www.pauladatkinson.com/
Instagram: https://www.instagram.com/pauladatkinson/
Facebook: https://www.facebook.com/pauladatkinson
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
You may have picked this up by now about how passionate I am about the field of somatic psychology. Learning about how to experience my body on all levels and build awareness of my nervous system states felt like it was learning how to come home to myself.
I have often joked that many people who are somatic practitioners were drawn to this work because they have lived much of their life disconnected from their own bodies and I'm no exception.
I spent so much of my life outside of my body. It was in learning how to stay with myself in all emotions, sensations, and reactions that I felt like my body could be a home for myself again. This can be a lifelong practice and I feel as though somatics provides the resources on how to be in this practice day after day.
Sometimes, the first step toward creating a new perception and sense of safety to come closer to your body is through curiosity and somatic tracking. It can be crucially important to start noticing how your body responds to various internal or external input because this will guide you toward undigested life experiences, nervous system states, and bodily needs.
In this week's episode, I chat with Laurie James, author, certified somatic practitioner & coach, and podcaster, about:
- The power of body awareness
- How to recognize overwhelm and stress
- Understanding the spectrum of personal development
- Including the importance of rest and integration
- Navigating both needs for stillness and movement
- The difference between somatic work and meditation
- Building connection with your body
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/use-these-somatic-tools-during-and-after-tough-times
If you have any insights from this recent episode, email me anytime and would love to hear from you!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Laurie here:
Website: https://www.laurieejames.com/
Instagram: https://www.instagram.com/laurie.james/
Linkedin: https://www.linkedin.com/in/laurie-james-8336a0168/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Your history with food and dieting didn't start with you. You saw your mothers or fathers diet and their grandparents also dieted and their grandparents also dieted.
There is a long history of diet culture passed down from generation to generation and expressed differently in the trendiest, most common diet of the time. This isn't about the food, but that nervous system states, traumas, and lack of safety is being expressed through food in family lineages.
Creating a safer and more stabilizing relationship with food can also be engaging in the healing of past generations who never got a chance to feel safe in their bodies and future generations to have that groundwork that you had to create for yourself.
In this week's episode, I chat with Amber Caudle, chef, author, speaker, and coach, about:
- What a journey to food freedom actually looks like
- How the nervous system plays a role in food recovery
- The importance of self compassion, curiosity and creativity
- The work of True Body Intelligence for trauma recovery
- The impact of generational trauma on food behaviors, and steps to build trust in your body
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/rebuilding-body-trust-after-decades-of-dieting
Hope you enjoy this week's episode and see you all next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Amber:
Instagram: https://www.instagram.com/ambercaudlela/
Book: Hungry: https://amzn.to/4vYeW3T
Website: https://www.nourishyourpowers.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Something I learned from diet culture was that the taste of sweet was "bad." If I craved sweetness then something must be out of balance. There was probably a period of time where craving sweetness sent me into a panic where I had to become a detective to understand why I wanted something sweet.
Learning about the five tastes changed my perspective. We have 5 basic tastes that include sweet, sour, salty, bitter, and savory. Experiencing all five tastes can make a meal feel more satisfying and even regulating to your nervous system. Wanting to taste sweetness doesn't mean there is something wrong with you, but that your body is always looking for a balanced, well rounded eating experience.
Additionally, the demonization of sweet foods has led to a complete disconnect from the body. One of the first tastes we experience as a baby is sweet. Sweet can be connected to care, warmth, attention, attunement, and connection. What if you’re not out of control with eating sweets, but starving for the bodily experience that sweets provide?
In this week's episode, I chat with Michelle Brown, Functional Nutrition and Lifestyle Practitioner and clinical herbalist, about:
- The somatic experience of food
- The five tastes and how they affect your nervous system
- Understanding sweetness and its role in nutrition
- Balancing taste for inner harmony
- Cravings as body communication
- The connection between taste and emotions
- The importance of enjoying your meals
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/five-tastes-calm-or-energize-your-nervous-system
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michelle here:
Website: www.botanacea.com
Instagram: https://www.instagram.com/michelle_botanacea/
YouTube: https://www.youtube.com/@michelleBotanacea
LinkedIn: https://www.linkedin.com/in/michelle-brown-b48a31205/
Facebook: https://www.facebook.com/michellebrownhealthcoach
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
It is difficult to talk about food without talking about body image. The two are intertwined.
For many of you, it was your body's appearance that started the dieting, restricting, and binge eating. It was the internalized messages from a culture that wants to control women's bodies that shaped how you interacted with food.
And for many, you may create a stabilizing relationship with food and the body image worries may continue because food was helping to cover up the lack of safety to live in your body.
So today, we're going to read some body image Reddit Stories to support you in how you may somatically navigate body image concerns when they arise.
In this week's Satiated Podcast episode, I chat about:
- How nervous system states shape your perception of your body
- Body image concerns can be an attempt at trauma resolution
- Explorations on the somatic meaning of body image struggles
- Grief over previous expressions of the body
- The sensory integration that needs to occur to experience the body differently
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
This is actually a pretty wild story.
During my first year in my PhD, a woman reached out to me through the contact form on my website and was like, "Hey, we're doing similar work! I would love to connect."
I starred the email as something I needed to follow up on and then it got completely buried in my inbox. Then, several months later, one of my teachers emailed me and said, "Did you see this dissertation defense coming up? It is on binge eating."
I immediately marked it in my calendar as something I had to attend. I arrived at the Zoom dissertation defense and as soon as I see this woman's name I was like, "Why is this person's name sound so familiar?"
I sneak off into my inbox and look up her name and lo and behold, it was the same person who emailed me a few months prior. Honestly, I initially felt mortified I had not followed up with her sooner, but I immediately emailed her after the defense was over.
We scheduled a Zoom chat and it was amazing how much we had in common. We come from a similar lens that binge eating recovery needs a body-based approach. It is the body and experiencing it internally and externally that is missing from most recovery modalities.
In this week's episode, I chat with Dr. Kristina Dobyns, PhD, MS, Registered Somatic Movement Therapist, certified Nutritional Therapy Practitioner, and certified Mindfulness-Based Relapse Prevention facilitator, about:
- What worked and didn't work in Kristina's binge eating recovery journey
- What she discovered in her research on binge eating
- The importance of building somatic awareness and interoception
- The role of sensory strategies
- Utilizing nutrition as a part of binge eating recovery
- Challenging conventional recovery approaches
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/body-based-strategies-for-binge-eating
You're about to receive some game changing binge eating recovery strategies and I hope it feels helpful!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kristina here:
Website: https://www.BeyondBingeEating.com
New Central Hub: https://www.DrKristinaDobyns.com
Carnivore Retreat: https://www.MeatandMovement.com
Youtube: www.BeyondBingeEating.com/@BeyondBingeEating
Instagram: https://www.instagram.com/BeyondBingeEating/
FREE Eat-With-Awareness Bundle: https://beyondbingeeating.com/opt-in/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
As many of you know, I went on my first diet when I was 13 years old.
It was Weight Watchers and it shifted how I viewed my body for a decade. I saw it as something weak and that I could control. It would take years of nutritional, mind, and body studies to realize my body was never the enemy I was taught to see it as. I sometimes wonder how things might have been different if I had learned as a kid and teenager how to interact with my body and food from a place of trust.
I eventually would see a nutritionist when I was twenty years old and it was she who told me sometimes you will overeat and sometimes you may undereat but when you zoom out over a month you'll see that your body got the nutrition it needed.
Learning this bodily trust at a younger age might have offered a framework for how to safely land inside of my body rather than constantly leaving it.
In this week's Satiated Podcast episode, I chat with The Holistic Kids, four brothers on a mission to educate and empower kids from the inside out, about:
- Their journey to learning more about holistic health
- Discovering the impact of food on their health and wellbeing
- Their revolutionize acronym
- The importance of mindfulness
- How they have navigated technology and social media when everyone around them is using it more and more
- The role of nature, stress management, and play in health
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/4-teens-on-a-mission-to-revolutionize-teen-health
I found it fascinating to hear from four teens about what they're noticing about what it is like to be a teenager these days. So whether you're in the process of supporting a teenager or remember what it was like to be a teen, this episode will give you a peek into what the younger generations are currently navigating.
Hope you enjoy it!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with The Holistic Kids:
Book: The Teen Health Revolution: https://amzn.to/43xeeyK
Website: https://theholistickidsshow.com/
Instagram: https://www.instagram.com/holistickidsshow/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Diets teach us to view the body as a project. You can tinker with what you're eating and transform your body into something different.
Then fitness culture doubles down and provides the message that you can shape your body to be whatever you want it to be, you just have to put up with messages like no pain, no gain and a complete disconnection from your body, how it feels, and what resonates with it.
I know I spent years and years in this ping pong game of diets and body shaping. Then, saying F this, swinging the pendulum to the opposite side and eating everything I had deprived and barely moving my body, only to still feel horrible that I went crawling back to a diet again because I had no clue what else to do.
There is a lot that gets sacrificed seeing the body as a project and this realization often only occurs after months and years when you realize you don't know who you are anymore, how to exist in your body, or what it actually needs.
Yet, releasing the habitual relationship with the body as something to change and alter will also potentially change your relationships, the environments you've been interacting with, and the conversations you engage in. It isn't that easy when everyone around you is also in their own body project to say, "hey, ya know what, I'm done working on my body."
In this week's episode, I chat with Savala Nolan, writer, author, public speaker, and professor at UC Berkeley about:
- The journey of recovering from diet culture
- Understanding the language and psychological impact of dieting
- Ending the body project and facing the fears and cost of body liberation
- Questioning societal norms
- Practical steps toward body liberation
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breaking-free-from-diet-culture
This was such a fantastic conversation. Savala describes exiting diet culture in a way that I've never heard someone capture what it is actually like and what a person may come to face in the process.
If you have any insights from this episode, let me know!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Savala:
Website: https://savalanolan.com/
Substack: https://savala.substack.com/
Instagram: https://www.instagram.com/savalanolan/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 have often felt like talking about self love can feel frustrating and confusion. What does loving oneself actually mean and look like?
Early in my twenties, I think I thought self love looked and felt like self discipline. I went to yoga and meditated almost every day, I was strict with myself on what and when I would eat, I went to bed early and woke up early.
From the outside, it looked like I deeply loved myself through how I cared for myself but that it not the way it felt. I felt trapped, depressed, and disconnected. My routine wasn't bringing me joy or love, it brought short term safety. And that bubble would burst if I did anything outside of that routine where I would then be so cruel with myself.
Self love may show up as an act, but now I experience it as a felt sense. It feels like a warmth, a closeness, and an appreciation of my body for all that it does and navigates every day.
In this week's episode, I chat with Lulu Essey, Speaker, Mindset Advisor, and host of The Lulu Essey Podcast , about:
- Understanding the difference between self love and self care
- The practice of staying with yourself in all emotions, sensations, and reactions
- Navigating discomfort
- The role of safety in self love
- The courage to face inner struggles and the importance of asking for support
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-self-love-really-is-and-how-to-embody-it-every-day
Hope you enjoy this week's episode and talk to you more soon!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lulu:
YouTube: https://www.youtube.com/@luluessey
Website: https://www.luluessey.com/
Linkedin: https://www.linkedin.com/in/lucille-marie-essey/
Instagram: https://www.instagram.com/lulu.essey/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 through a similar trajectory that so many have in food and body image recovery.
In my twenties, I got to a place where food was less of a concern. I wasn't skipping meals anymore and I was balancing those meals and eating all macronutrients. I felt much more grounded and regulated.
But, the body image struggles continued to hang around. I felt good in my body but I still hated the way my body looked. So, I tried every mainstream approach. I tried the stronger over skinny approach where I lifted a lot of heavy weights and gained a lot of muscle. Yet still, it felt like it was never enough.
So, I tried the unconditional body love approach and tried to love my body as it was. No matter how much I tried to challenge my internalized beliefs about my body, nothing would budge.
I still looked in the mirror every day and internally said, "ick".
When I started somatic therapy, it wasn't with the intention of trying to heal my body image. I was focused on healing from a trauma response. What I wasn't expecting was that I would find myself caring less and less about how my body looked the safer I felt.
In this week's episode, I chat about:
- A somatic, nervous system, attachment perspective to body image struggles
- Research that points to body image struggles are more about alterations in your brain and nervous system than it is about your body
- Strategies to increase interoception, a key part of body image recovery
You can read the transcript to this episode here: https://www.stephaniemara.com/blog/reframe-your-reflection
I've opened the doors back up for the next 48 hours until midnight on Tuesday 5/26 to the Somatic Eating® Program.
The first class has already occurred so you will be able to watch the replay of the first class and reach out in the already active community to ask questions and receive support.
Something I wished I had as I navigated my food and body image interactions was someone who would have guided me on how to listen to myself, rather than give me a bunch of advice that didn't work for my body. That is what I do in the program: support you in cultivating trust in yourself that you know what is best for you and how to discover that for yourself after you've been away from your body for years. Join now here: https://www.somaticeating.com/#ready
If you have any questions, respond to this email 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
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 episode, I chat about:
- I read 3 different food recovery Reddit stories
- I talk about recovery into a world that is just going to want to push you back into your food behaviors
- Grieving the time that has passed since your food coping behaviors began
- The comfort with being in the sympathetic nervous system making it difficult to recover
- The optimal pace of food recovery
There are 4 days left to sign up for the Somatic Eating® Program!
🌀 You will learn my Safety-Satiety Cycle
🌀 Receive unlimited support by me for three months
🌀 Discover the somatic wisdom to your food behaviors
🌀 Learn how to grow your capacity to be with your body
🌀 Practice somatic resources that help you to connect with your body in food and non-food ways
You can join at somaticeating.com and if you have any questions about the program, email me at support@stephaniemara.com 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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
My current perspective on eating disorders is that labeling food behaviors as a disorder has kept the field of food recovery distracted, continuing to focus on that food is the problem.
Patterns of binge eating, restriction, yo yo dieting, food noise, and body image struggles need to be re-labeled as nervous system dysregulation or a trauma response.
Food, for many, was never actually the problem, but it was the strategy to support the nervous system, to cultivate safety, and to produce specific neurotransmitters.
The safer you feel in your body, the less you can experience food or body image impulses that are trying to facilitate safety.
In this week's episode, I chat with Francesca Annenberg, Eating Disorder Recovery, Somatic Practitioner, and Psychedelic Integration Guide, about:
- How psychedelic assisted therapies can be utilized in food recovery
- How movement, sensory awareness and reconnecting with the body can transform food and body image issues
- Building safety and trust in the body
- The connection between food, relationships, and self worth
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breakthrough-food-recovery-stuckness
I truly believe somatic psychology has been the missing piece for many people struggling for decades with their food and body image. This is why I'm passionate about teaching my three month live Somatic Eating® Program to be able to reach more people with this work. You can learn more at somaticeating.com. The doors are open to join now and I would love to connect with you more in the program.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Francesca:
Website: http://www.francescaeatsroses.com/
IG + TikTok: @francescaeatsroses
LinkedIn: www.linkedin.com/in/francesca-rose-annenberg-46966631
Email: hello@francescaeatsroses.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 have a saying, Embody first, Examine later.
When you're feeling like you're drowning in body image concerns or food impulses, your prefrontal cortex is shut down. This is the part of your brain where you rationalize and can think through what is going on.
When that part of your brain is diminished, it can be much harder to try to understand what message your body is trying to send you through food cravings or body image worries.
At this point, what is often needed is non-verbal connection with your body. Your body needs support in assessing that it is safe.
In this week's episode, I chat with Beverly Atkins, Guild Certified Feldenkrais Practitioner and the founder of Pauseture, about:
- The impact of movement on body awareness
- Navigating body image and self perception
- Cultural influences on body image and how the practice of Feldenkrais can support in updating your experience of your body
- How to shift focus from appearance to sensation
- Understanding food behaviors through movement and nervous system attunement
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/feldenkrais-practice-can-improve-body-image
Lastly, the doors to the Somatic Eating® Program are officially open!!!
Early bird pricing of $150 off goes until Tuesday, April 28th. Enter EARLY (or EARLY30 for the payment plan) at checkout at somaticeating.com.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Beverly:
Website: https://www.pauseture.com
Instagram: https://www.instagram.com/pauseture/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Since my time in graduate school for somatic psychotherapy, I have shared with anyone who would listen about the connection between somatics and nutrition. It has felt absurd to me that food was never talked about in my somatic studies.
In my PhD interview, I passionately shared that I believe there is a need to bring the field of nutrition into somatics.
This has been a 20-year journey where I'm seeing that others have also been trying to combine these fields. One of those people I'm thrilled to bring back onto the podcast.
In this week's episode, I chat with Luis Mojica, Somatic Educator, certified in Holistic Nutrition, and author of Food Therapy, about:
- How Luis also came to combine the fields of somatics, nutrition, and trauma
- Food as a witness to your darkest moments
- What different foods will do in your nervous system
- The importance of titrating balancing foods into your meals
- Owning the choice to lean on food
- Somatic practices to move through cravings
- Discovering what your most craved foods are trying to do for you
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-use-food-cravings-as-feedback-of-your-nervous-system-states
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Luis:
Website: www.holisticlifenavigation.com
Link to book page: https://www.holisticlifenavigation.com/the-book
Podcast: www.holisticlifenavigation.com/podcast
Instagram: https://www.instagram.com/holistic.life.navigation
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Around 2018, I was living in Denver, Colorado and I was in my ongoing process of combining the fields of somatics, nutrition, nervous system, and trauma. I've wanted to learn as much as I can about all of the possible perspectives of what affects and shapes our food interactions.
I was a member at the Denver Botanic Gardens and found out they were holding an all day nutrition workshop with Dr. Deanna Minich. I had been following her work for a long time and was so excited to learn from her in person.
Some of the things I learned at that workshop I still cite today in sessions. I have admired the way Dr. Minich combines nutritional science and spirituality. So you can imagine how overjoyed I was when she agreed to come on the podcast and share her wisdom.
In this week's episode, I chat with Dr. Deanna Minich, Nutrition Scientist and Chief Scientific Officer at Symphony Natural Health, about:
- Eating and circadian rhythm
- The relationship between food and spirituality
- Food and connection with lineage, ancestry, and generational trauma
- Personal food stories and food associations
- The power of sensitivity
- Embracing color, play, and creativity with food
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/create-your-eating-timeline-to-understand-your-food-story
I hope you love this chat as much as I did and email me anytime with any insights you had from this episode!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch Dr. Deanna Minich:
Website: https://www.deannaminich.com/
Facebook: https://www.facebook.com/deanna.minich/
Instagram: https://www.instagram.com/deannaminich/
YouTube: https://www.youtube.com/user/foodandspirit
Linkedin: https://www.linkedin.com/in/deannaminich/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
When I first entered into the world of wellness culture, I was swept up in the promise of health, vibrancy, and fixing every symptom I had and could ever have.
I did the detoxes, the cleanses, the supplements, the colonics, the detox foot baths, the energy work, and the elimination diets.
Now, if you're thinking, "Wait. I have done some of those things and they were helpful to me." That is great!
But, what I've noticed is that wellness culture has commodified health to sell something. Things it didn't guide me to look at were detoxing my thoughts, my social media feeds, my low self esteem, and my trauma. Attending to these things was far more beneficial for my health and well being than any supplement I could ever take.
Constantly trying to digest internal harsh criticism was part of what was fueling all of my symptoms as my body was living in a sympathetic nervous system state and the longer you stay in a fight or flight response, the more your body is going to struggle to stabilize.
In this week's episode, I chat with Michele Scarlet, Board-Certified Functional Medicine Practitioner, Functional Diagnostic Nutrition Practitioner, Certified Personal Trainer, and Women’s Health Coach, about:
- The impact of stress
- Understanding body communication
- Detoxing myths
- How to support the body in a toxic world and no we're not just talking about what you ingest but also what you surround yourself with
- Navigating food choices
- Fostering self compassion
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/busting-detox-myths
Hope you enjoy this week's episode and talk to you more soon!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michele:
Website: https://www.michelescarlet.com/about
Instagram: https://www.instagram.com/michelescarlet_/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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 statement, “You are not your body,” needs some somatic updating. This statement, which has been said countless of times to try to decrease body image struggles, actually guides you in detaching from the body, further causing separation from safely inhabiting the body.
René Descartes’ “I think, therefore I am,” reinforced a mind-body split. This contributed to the belief that the body is meant to be transcended and translated to: don’t listen to your body, hunger, fatigue, needs, or sensations.
This has led to further objectification of the body that it can be shaped to meet the mind’s desires. and detaching from the body in the process doesn’t teach you how to sense, feel, and relate to your body.
In this week's Satiated Podcast episode, I chat about:
- Challenging the statement you are not your body
- The importance of inhabiting your body to decrease body image issues
- Body image and your nervous system
- Updating the you are not your body sentiment
- Journaling questions
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/you-are-not-your-body-or-are-you
Hope you enjoy this episode and talk with you 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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Once I started to connect the dots that the sympathetic nervous system plays a prominent role in food impulses and behaviors, I began teaching everyone I work with how to identify when their sympathetic nervous system is activated.
This isn't something we're often taught as a kid and would be a game changer to learn earlier on in life. You may just be learning this language of your body and nervous system now though and feel exhausted from living in sympathetic nervous system dominance. And your bodily depletion makes so much sense.
In this week's episode, I chat with Dr. Scott Sherr, Board Certified Internal Medicine Physician, about:
- Understanding the sympathetic nervous system
- The Sympathetic Spiral of Doom
- Mitochondrial health and its impact
- The connection between trauma and eating behaviors
- Integrating nutrition in trauma work
- Addressing long term health challenges
- Practical steps to support your mitochondrial health for improved regulation and metabolic signaling
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/get-unstuck-from-a-sympathetic-state
Please remember that your food behaviors can be bodily communication of your nervous system state.
If you have any insights from this episode, email me anytime, and talk to you more soon!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Scott:
Instagram: https://www.instagram.com/drscottsherr/
Instagram: https://www.instagram.com/troscriptions/
Instagram: https://www.instagram.com/onebasehealth/
YouTube: https://www.youtube.com/@troscriptions
Website: https://drscottsherr.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
As I was editing this week's podcast episode, I accidentally deleted half of it and thought it was gone forever.
At first, my heart sank, I was in shock, the blood drained from my face, and I literally said out loud, "Nooooooo!!!"
I was ready to call it and my brain started quickly going through my options.
As I went through my options, I paused and wanted to connect with my experience of this. I felt the sadness of these words I took the time to speak would be lost forever. I took a moment to grieve this.
Giving myself space to feel and move through what was present, I noticed myself regulate. I was ready to choose the option of re-recording and trying to get this podcast out when I could. Then, my husband told me to give him ten minutes and he was able to find the lost content.
The interesting thing was I had a mixture of emotions when he found it. I had already grieved what was lost and was getting excited about what I could say differently when I re-recorded and then also relief that these recording was recovered and I could move forward editing the rest and getting it out to you.
This is what binge eating recovery can be like: a mixture of highs and lows of being so excited that the binge eating is decreasing and then grief at saying goodbye to something that has supported you for so long and grief at all the reasons that this food behavior came in to help you feel safe and protect you.
In this week's episode:
- I read 3 different Binge Eating Reddit Stories
- I explore a trauma, somatic, nutritional, and nervous system perspective about what might support these individuals in their binge eating
- I get into topics such as binge-restrict cycle, binge eating as a response to nervous system dysregulation, binge eating as a response to trauma, weight stigma, and body control
- I offer explorations around binge eating that you might play with for yourself
I hope you enjoy this episode and if there is ever a topic you would like me to explore on these Reading Reddit Stories episodes, email me and let me know!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Something I've noticed in food recovery is that certain foods and meals become associated with dieting.
Suddenly, you're afraid or feeling resistance to eating certain vegetables or fruits because these foods have been somatically connected to deprivation and restriction. Your body tenses, your breath gets shallow, you feel tight, and you hear an internal, "NO, don't eat that."
You might find yourself questioning if you're on a diet if you choose the salad over the burger.
The sensations attached to NO make it feel like eating these foods are "wrong." And when you do eat these foods, you feel panicked about if you're going to get enough, will you be satiated, does this mean you're back on a diet again, and on and on.
A part of food recovery can be updating your body's story that all foods are safe but this is not only the foods you have labeled as "bad" but also the foods you used to diet with.
In this week's episode, I chat with Bonnie Roney, Registered Dietitian and Certified Intuitive Eating Counselor, about:
- The illusion of control in dieting
- Rebuilding trust with your body
- Navigating the hunger and fullness scale
- The importance of consistent eating
- Nuances to saying yes and no to foods
- Understanding food choices beyond dieting
- Visualizing your life and finding your identity beyond diets
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/making-empowered-food-choices-beyond-diet-culture
I really loved this conversation and you will walk away feeling a lot of relief in how to normalize all of your food decisions.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Bonnie:
Instagram: https://www.instagram.com/diet.culture.rebel/
Website: https://dietculturerebel.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Diets can be a reminder of what no can feel like. The issue occurs that over time a no somatically gets connected with deprivation and restriction. So when you really don’t want to eat something, a no sends your body into a survival response. It can feel like you’re not allowed to say no because now all you feel is tight, tense, and constricted.
And then anti diet culture swoops in and tells you that you’re allowed to eat and to eat everything and this can push you further away from listening to what would resonate most with you. What I find is missing from this process is updating your body that all responses are safe. Yes, no, and maybe.
In this week's episode, I chat with Dr. Alexandra Gajer, founder of The Gajer Practice and board-certified physician, about:
- Her disillusionment with conventional medicine
- The role of gut health in well being
- Simplifying nutrition and movement
- The overlooked crucial importance of sleep
- Creating evening rituals for better sleep
- Building habits that care for you and your body
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/simplifying-nutrition-and-movement
Enjoy this week's episode and "see" you all next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Gajer:
Website: https://thegajerpractice.com
YouTube: https://www.youtube.com/@TheGajerPractice
Instagram: https://www.instagram.com/thegajerpractice/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportAll 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...
Every Saturday, my husband and I listen to a podcast that reads Reddit stories.
For a long time, I have wanted to do something similar but with a focus on food and body image behaviors. I even set up a whole form for people to send in questions, but I got very few responses. So I decided to move forward on this anyway and find my own Reddit stories to read and share my thoughts on how I might support that person in their situation.
In this week's Satiated Podcast episode:
- I read 3 different body image situations
- I discuss from a trauma, somatic, and nervous system perspective how I might respond to these indivduals
- I get into topics such as weight stigma, past trauma, capitalism, and dieting generational trauma
- I share the wisdom in body image concerns and how to start to see them as protection
Because this was a new kind of episode I'm testing out, there is no transcript to this week's episode. If you loved this format, let me know and I will be sure to have transcripts to future episodes like this one.
I would love to hear your thoughts on this new format and I hope you enjoy it!
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
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Over the past few years, I've become more interested in neurodiversity. I've had more people come to work with me navigating being on the ADHD or autism spectrums and telling me that intuitive eating didn't work for them. I saw that many of the bodily changes that can occur as a response to trauma can already be happening in someone's brain when in the spectrum of neurodiversity.
This can include quicker shifts into activated or collapsed nervous system states, less dopamine and time spent in a safety, more energy utilized to socialize, navigate transitions and make decisions. This can show up with food as struggling to hear hunger and fullness cues, heightened sensitivity to texture, taste, or smells, sensory seeking with crunch or flavor, difficulties with planning, cooking, or remembering to eat.
In this week's episode, I chat with Dr. Miguel Toribio-Mateas, clinical neuroscientist, nutrition researcher, autistic ADHDer, and author, about:
- ADHD and nutrition
- Listening to your unique body's signals
- Understanding sensory sensitivities
- The role environment plays in food choices
- The connection between trauma and food
- Finding balance in nutrition
- Practical meal prep strategies
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/bioindividual-approach-to-nutrition-for-neurodiversity-and-adhd
Enjoy this week's episode and reach out with any insights!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Miguel here:
Instagram: https://www.instagram.com/drmiguelmateas/
Website: https://drmiguelmateas.com
Book: ADHD Body and Mind https://amzn.to/4riUEjo
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Contact: support@stephaniemara.com
Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensou...
Digestion and cravings can all start in your nervous system. Food decisions made from a stressed, sympathetic nervous system state will lead you to specific foods for your survival.
You then struggle to digest those foods, not because there is something “wrong” with the food or your gut, but because your digestion has shut down to prepare you for battle.
You can start to see that every food behavior you have is trying to do something FOR you.
Your body needs attunement, compassion, and safety, not ridicule, shame, and judgment. Getting to know how your unique body functions and what it needs and when can be an empowering experience. And, there are many lenses that you can get to know your body through.
In this week's Satiated Podcast episode, I chat with Dr. Shivani Gupta, Ayurvedic practitioner, inflammation expert, and author, about:
- Ayurveda in a modern context
- Food as nourishment
- Understanding your individual dietary needs based on your constitution and doshas
- Seasonal eating and circadian rhythms
- Growing in your awareness of your connection with food
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-choose-foods-based-on-your-bodys-constitution
Chat with you more next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Shivani:
Website: www.shivanigupta.com
Instagram: https://www.instagram.com/dr.shivanigupta/
YouTube: https://www.youtube.com/@dr.shivanigupta
Book: The Inflammation Code: https://amzn.to/4sTPjkp
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Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensou...
Wellness culture teaches you how to NOT feel enough. It is never enough biohacking, protein, red light therapy, organic, sprouted, activated, pure, lectin free food. Feeling like you’re never going to get it “right” does not create wellness. What creates "wellness" are things that cannot be commodified and sold to you as the answer to your fears and worries.
In this week's Satiated Podcast episode, I chat with Jenn Trepeck, Certified Health & Nutrition Coach, & author about:
- What uncomplicating wellness looks like & means
- Biostacking rather than biohacking
- The basics of wellness
- Defining personal wellness
- The impact of diet culture
- What wellness actually includes according to research
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/uncomplicating-wellness
Email me any of your insights at support@stephaniemara.com!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jenn:
Instagram: https://www.instagram.com/jenntrepeck/
Facebook: https://www.facebook.com/JenniferTrepeck
TikTok: https://www.tiktok.com/@jenntrepeck
LinkedIn linkedin.com/in/jennifertrepeck
Website: https://asaladwithasideoffries.com/
Book Uncomplicating Wellness: https://amzn.to/4pPH3PB
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Contact: support@stephaniemara.com
Support the show:
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When the focus is always on finding a root cause, it keeps you looking for the next answer and the next answer and the next answer to your food issues. This can keep you stuck in a survival response. This constant searching sends signals of danger to the body that something is wrong, and it has to keep the sympathetic nervous system turned on (where food behaviors intensify).
What if there is no root cause to your binge eating or emotional eating or body image concerns or chronic dieting or restricting? What if this is a natural impulse when you don’t feel safe? What if this all made A LOT of sense and there is nothing to fix or change or heal, but rather to explore how you could respond to a food or body impulse differently?
In this week's Satiated Podcast episode, I chat with Shannon Salge, founder of The Wellness Paradigm, Functional Nutritionist and Bioresonance Practitioner about:
- Understanding bioresonance
- The role of generational trauma and energy in healing
- Exploring emotional connections to symptoms
- Understanding the body's communication
- Identifying when you need to stop looking for the next treatment to "fix" yourself
- Daily practices to regulate
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/unraveling-the-hidden-energetic-effects-of-generational-trauma
Hope you enjoy this week's episode and see you all next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Shannon:
Website: https://www.thewellnessparadigm.com/
Facebook: https://www.facebook.com/shannon.salge/
Instagram: https://www.instagram.com/shannon.salge/
Free Facebook Group: https://bit.ly/TWP_Free_Group
Support the show
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Contact: support@stephaniemara.com
Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensou...
I wanted to approach the transition into a new year differently.
For the past couple of years, I felt like it was more somatically aligned to explore a feeling word for the year rather than resolutions. This feeling word could then be a guiding light throughout the year toward actions or food or environments or hobbies that support you in feeling the way you want to feel.
But, I decided to move away from that this year because I sensed it could be used as another way to disembody and to try to force the body into a state or way of being that is mentally desired but not actually what the body wants or needs.
So, I'm moving in a different somatic direction this year.
In this week's Satiated Podcast episode, I chat about:
- The history of a New Year
- What it means to live somatically
- What this looks like as an ongoing practice
- And how this could all lead to decreasing food behaviors and increasing the creation of living the life you want to be living
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-death-of-new-years-resolutions
I'm excited to explore somatics, trauma, and nutrition more with you over this next year and one exciting piece of news is that the Satiated Podcast has been chosen as one of the Top 40 Women In Food Podcasts by FeedSpot.
So thank you for being here, for continuing to be here, and for leaving such amazing reviews on how much you love the podcast!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensou...
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 over, 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
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Support the show:
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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/
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
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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
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Contact: support@stephaniemara.com
Support the show:
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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 support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Support the show:
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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
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Contact: support@stephaniemara.com
Support the show:
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Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
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: sy@syannawand.com
Support the show
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TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
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
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
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Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
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/
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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/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
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 support@stephaniemara.com 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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I find it fascinating to explore the layers and layers of connections between trauma and food behaviors.
Trauma alters the way you experience bodily sensations. A racing heart can feel like panic rather than excitement. An empty stomach might trigger fear rather than curiosity about food.
Over time, the body learns to suppress or disconnect from these cues in an attempt to stay safe. Body detachment provided you with short term safety, but affected your ability to know how you feel, to understand if you’re hungry or full, or to know what you need and when.
This lowered your interoception or ability to sense and interpret your internal signals in your body.
In this week's episode, I chat about:
- Interoceptive confusion
- How low interoception effects food behaviors
- Trauma and interoception connection
- Interoception practices you can start today
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-trauma-alters-your-sense-of-self-and-eating-habits
I also provide some updates at the end of this episode so be sure to listen to the end!
With Compassion and Empathy,
Stephanie Mara Fox
Newsletter Signup: https://www.stephaniemara.com/subscribe
Reclaim Your Body Image Workshop: https://satiated.mykajabi.com/offers/EkFBjX2Q
Move Through Binge Urges Workshop: https://satiated.mykajabi.com/offers/nRo7qyFd/checkout
Somatic Eating® Program Waitlist: https://www.somaticeating.com/
Free Connect Call to work 1:1: https://www.stephaniemara.com/lets-chat
Support the show
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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/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
After years and years of navigating food cravings, it was the field of somatics that started to shift my perception of them.
I used to think of cravings as something I had to do battle with and couldn't listen to until I realized that I was defining listening to cravings as abiding by them and that listening to my craving meant I needed to eat the food some part of me was telling me to eat.
I now experience and teach that cravings are bodily messengers. Cravings are meant to be listened to by bringing in curiosity about what the body might be trying to relay through having you want to eat a particular food.
In this week's Satiated Podcast episode, I chat with Jenn Trepeck, Certified Health & Nutrition Coach, about:
- Decoding cravings
- The nutritional and blood sugar aspects to cravings
- The role of guilt in cravings
- Practical strategies to navigating your food cravings
You can also read the transcript to this week’s episode here: www.stephaniemara.com/blog/understanding-the-science-behind-food-cravings
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jenn:
Website: https://asaladwithasideoffries.com/
Podcast: https://podcasts.apple.com/us/podcast/salad-with-a-side-of-fries-nutrition-wellness-weight-loss/id1476096152
Instagram: https://www.instagram.com/jenntrepeck/?hl=en
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
When a focus on food and nutrition feels like it starts to take over your life, where you're not eating if you can't find what you've been taught are the cleanest, purest foods, and experience high anxiety whenever interacting with foods outside a set list of internally approved foods, you might be navigating orthorexia.
In this week's episode, I chat with Sabrina Magnan, Certified Holistic Health Coach founder of the Food Freedom Academy, about:
- The impact of orthorexia
- Identity and control that gets wrapped up in food
- Intention in food decisions
- Navigating fear and change in food recovery
- Understanding the cycles of food healing
- And so much more!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/food-obsession-and-orthorexic-behaviors
✨ Reminder that Wednesday, August 27th at 5:00 pm ET is the LIVE Reclaiming Your Body Image with Somatic Eating® Practices Workshop. You can learn more and sign up HERE: https://satiated.mykajabi.com/offers/EkFBjX2Q/checkout
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sabrina:
Instagram: https://www.instagram.com/sabrina.magnan.health/
Website: https://site.sabrinamagnan.com/
Podcast: https://site.sabrinamagnan.com/live-unrestricted-the-intuitive-eating-food-freedom-podcast/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Something I've noticed in any body image healing exploration is how private body image concerns are. About 84% of women struggle with body image, yet something so prevalent is often kept hidden.
I wonder what could change if how hard it is to live in a body could be openly discussed and supported, where conversations could look like:
Person 1: How are you today?
Person 2: I'm actually having a really hard time with my body image today.
Person 1: Thanks for letting me know. I struggle a lot too. Is there anything you need in this experience today?
I want to normalize body image struggles because I sense this might be the first step toward changing the conversations around living in a body.
Rather than beginning with body acceptance or body love, sometimes you first just need to be with that, sometimes, because of a million different reasons, it is hard to be in your body and to like the way your body looks.
In this week's Satiated Podcast episode, I chat with Anna Sweeney, Nutrition Therapist and Registered Dietitian, about:
- The complexities of body image healing
- The impact of societal messaging and social media
- Challenging body image norms
- The GLP-1 craze we're in right now
- Medical stigma
- Finding safety in the body
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/navigating-the-complexities-of-body-image
I hope you can join me Wednesday, August 27th at 5:00 pm ET for my upcoming Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop. You can learn more and sign up HERE: https://satiated.mykajabi.com/offers/EkFBjX2Q/checkout
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Anna:
Website: www.wholeliferds.com
Instagram: https://www.instagram.com/dietitiananna/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Fitness culture has made body image recovery even more confusing. I've seen people year after year question if it is alright to want to lose weight, or lift weights, or increase muscle.
What I like to return to is the intention behind these desires and how they feel in your body. Any intention approached from a place of self hate, of disrespecting the body, or pushing the body beyond what it can handle, compromising its health, is not a goal that will lead to nervous system regulation and bodily safety.
First and foremost though, I believe in body autonomy and for you to choose for yourself what adventures you'd like to take with your body. What we typically need to explore is how to embark on those adventures that respects your body, takes care of your body, and supports your body along the way.
In this week's episode, I chat with Kitty Blomfield, cofounder of NuStrength and Saturee, about:
- Balancing body goals and self worth
- Body acceptance and desires for fat loss
- Empowerment through strength training
- Navigating body image across different life stages
- Approaching nutrition with curiosity
- Finding your Goldilocks spot with food
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/building-muscle-self-worth-and-body-confidence
There is one more month until the Befriending Your Body Image Challenges Workshop happening on Wednesday, August 27th at 5:00 pm ET. At the end of this live 2 hour workshop, you will have a somatic plan to navigate the most difficult body image moments such as seeing yourself in pictures, interacting with the scale, and struggles with clothes.
You can sign up HERE: https://satiated.mykajabi.com/offers/EkFBjX2Q/checkout
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kitty here:
Instagram: https://www.instagram.com/kittyblomfield/
Website: https://www.nustrength.com.au/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
At twenty-one, when traveling abroad, I was so nervous about what to eat and eating around others that I did not nourish myself well. I flew home on an 8 hour flight with a fever of 103.
Talking about regulating your nervous system and eating to support your body during travel and vacations is now one of my favorite things to share.
So, I knew in this body image series that I wanted to bring someone on to chat about navigating food and body image during vacation.
In this week's episode, I chat with Dr. Rachel Evans, Psychologist, Hypnotherapist, and Bulimia Recovery Specialist, about:
- Food anxiety on vacations
- Body image concerns and social judgments while on a vacation
- Navigating diet culture and post holiday transition
- Practical tips to try out on your next vacation
You can also read the transcript to this week’s episode here: www.stephaniemara.com/blog/vacations-and-overcoming-body-image-anxiety
As a reminder, my Befriending Your Body Image Challenges Workshop is on Wednesday, August 27th at 5:00 pm ET. You can sign up HERE.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Rachel:
Website: https://eatingdisordertherapist.co.uk/
Instagram: https://www.instagram.com/rachel.evans.phd/
Facebook: https://www.facebook.com/rachel.evans.phd
Linkedin: https://www.linkedin.com/in/rachel-evans-85504498/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I'm excited to tell you that today marks a month long focus on the podcast on body image healing.
Every summer, I have noticed an uptick in body image conversation on social media and in my sessions and programs.
So last summer, I started a little podcast tradition of offering a whole series focused and dedicated to supporting you in navigating body image during the months where more of your body is being seen, more vacation pictures are being taken, and you're potentially feeling some discomfort being in your body.
To kick off this month, I wanted to share my somatic perspective on body image recovery.
In this week's Satiated Podcast episode, I chat about:
- What body image healing is
- The difference between body schema and body image
- The body image and nervous system connection
- What body image healing actually looks like
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/nervous-system-and-body-image-struggles
At the end of this month-long body image focus, I will be teaching my Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop, which I only teach once a year.
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.
If you can't attend live, the call will be recorded to watch the replay later. To sign up, click below and if you have any questions, respond to this email anytime.
Sign Up For the Workshop here: https://satiated.mykajabi.com/offers/EkFBjX2Q/checkout
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Anyone else notice how much noise there has been recently about carbohydrates and protein?
Protein has to be in everything. I literally just got an email this morning from a company that is now making protein granola. 🤦🏻♀️
And the continued arguments between those giving nutrition advice about eat carbs, don't eat carbs, don't eat the wrong kind of carbs, don't eat the wrong kind of carbs in the wrong order, could all make a person's head spin.
So when I found Kate Deering talking about how important carbohydrates are for our health and well-being, I knew I needed to bring her on the podcast.
In this week's episode, I chat with Kate Deering, Nutrition Coach and Author, about:
- Understanding energy production in the body
- The role of carbohydrates and protein in health
- The importance of individualized nutrition
- Reframing weight loss and health metrics
- The impact of stress on the body
- Intermittent fasting pros and cons
- Addressing fear around food
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/stop-being-confused-about-health
One note before you dive into this episode, there is a lot of dialogue around food, what can be best for the body, and some suggestions around tracking intake.
If you're deep in food recovery, please take what works for you and don't worry about the rest. You get to meet yourself with where you're at and what is going to work for you in your food interactions.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kate:
Website: www.katedeering.com
Instagram: https://www.instagram.com/katedeeringfitness/
Book: How to Heal Your Metabolism
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Labels like stress eating and emotional eating need some updating.
By tacking on the words stress or emotional to eating, it gives the perception that the "problem" is stress or emotions, and if you can fix being a stressed person or person who feels (an impossible task), THEN the food behavior might go away.
Stress and emotions are a part of life. Because of this, the practice can be to see the presence of stress or any emotion as body communication. It is telling you how it is processing your external and internal environments.
Your body doesn't need help getting rid of the stress or the emotion. These things are present to get your attention that your body needs your support. With this perspective, stress eating can be seen as a bodily messenger letting you know that your body needs you to connect.
In this week's Satiated Podcast episode, I chat with Melissa McCreery, PhD, Psychologist, Emotional Eating Expert, and Author about:
- The complexities of stress eating including how stress impacts food choices and behaviors
- Navigating emotional responses to food
- Practical strategies for pausing and checking in
- Building routines around self check ins
- Acknowledging your needs and who you want to be that could lead to making different food decisions
- Befriending stress
You can also read the transcript to this week’s episode here: www.stephaniemara.com/blog/navigating-stress-eating
I loved this episode and I hope you enjoy it as well!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Melissa here:
Website: https://toomuchonherplate.com
Facebook: https://www.facebook.com/TooMuchOnHerPlate
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Linkedin: https://www.linkedin.com/in/melissamccreery/
Support the show
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
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Contact: support@stephaniemara.com
Support the show:
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Making friends as an adult can be hard! Not only can it be difficult to find people you truly connect with, but it can also be hard to put yourself out there when you've experienced trauma in relationships with others.
There can be fear that you will be hurt again, as you were in the past. Yet, while trauma can occur in relationships, healing relational wounds can occur in relationships with others as well.
In this week's Satiated Podcast episode, I chat with Kymber Maulden, Nutrition Consultant and Neurosomatic Trauma Coach, about:
- The exclusion of women-centered research on health
- The role of safety and connection in food and trauma recovery
- The impact of loneliness on health
- Rebuilding connections after experiencing trauma
- Setting boundaries and growing in personal agency
You can also read the transcript to this week’s episode here.
I hope you enjoy this week's episode and email me anytime if there is a topic you'd like me to cover on the podcast.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kymber:
Instagram: https://www.instagram.com/kymbermaulden/
Website: www.kymbermaulden.com
Podcast: https://www.buzzsprout.com/2418898
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
How do you feel about eating around others?
I remember in my years of struggling with food how scary it would feel to eat with others. There was a constant inner dialogue about eating the "right" things in the "right" amount.
I would find myself consistently undereating when going out and then overeating or binge eating when I would get home, as I felt starving and dysregulated.
Eating around other people can be filled with anxiety, overwhelm, and fear, where you may find yourself engaging in food behaviors afterward.
If you grew up constantly criticized for your food choices, how much you ate, and your appearance, it can feel terrifying to eat around others.
In this week's Satiated Podcast episode, I chat about:
- Fear of Negative Evaluation (FNE)
- Why binge eating can increase after eating with others
- Somatic practices to try before, during, and after eating with others
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/terrifying-to-eat-with-friends-and-family
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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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/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
A common theme I've seen over the years working with women 1:1 is that for many (myself included), body image concerns started during teenage years.
Ugh, a shifting and changing body is so difficult to be with, to trust, and to come home to.
Your body is going to change again and again throughout your life. That can feel terrifying. When you've experienced past trauma where everything felt unknown and unstable, a body that changes and has different daily needs can be triggering. It can remind you of all that you've gone through, where you felt out of control.
When you’re in a time of transition with your body, there can be fear of the unknown. The anxiety is often less about what your body will look like, but about losing safety, acceptance, love, and respect. Your body will need your compassion, curiosity, and care as you navigate these scary changes.
In this week's Satiated Podcast episode, I chat with Natalie Rose, Eating Disorder Therapist and Coach, about:
- How Natalie has navigated the bodily changes she has been going through in her pregnancy
- How she's kept her own food recovery intact along the way
- The journey of building trust in your body
- Navigating bodily discomfort
- Embracing an internal rebel
- Ebbing and flowing with body image challenges
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-trust-your-body-through-every-life-phase
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Natalie Rose here:
Instagram: https://www.instagram.com/wakeupandsmelltherosay/
TikTok: https://www.tiktok.com/@wakeupandsmelltherosay
Website: www.wakeupandsmelltherosay.com
YouTube: youtube.com/@wakeupandsmelltherosay
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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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/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Many of you may know that touch has been linked to the release of oxytocin. Oxytocin is a hormone related to reproduction, social bonding, stress regulation, and promotes feelings of love, trust, attachment, intimacy, and calm. Ya know what else stimulates the release of oxytocin? Eating.
Research studies have found that an increase in oxytocin can decrease the urge to eat. So you can imagine that if you're lacking safe touch in your life and touch has felt invasive, where you stay away from touch, that your body needed to find another way to receive the oxytocin that it desires to feel calm and connected. It found a way to do that through food. This is another example of why food is not just about the food. We can continue to be curious about what food is doing for your body.
In this week's episode, I chat with Dr. Njideka Olatunde, author, Master Reflexologist, Pain Relief Educator, and founder of Focus On Healing Wellness Institute about:
- The power of touch and re-defining what touch is
- Understanding the connection between stress and pain
- Refloxology
- Daily touch practices
- The importance of play and fun
- I also sprinkle in the connection between touch and your food behaviors
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/touch-for-healing-pain-and-decreasing-cravings
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Olatunde here:
Website: https://focusonhealing.com/
LinkedIn: www.linkedin.com/in/njidekanolatunde
Instagram: www.instagram.com/evolving_butterfly
YouTube: www.youtube.com/@changingliveswithtouchology
Podcast: www.touchologywellnessexperience.com
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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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/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
It can be confusing what path to choose for your food recovery when there are many different paths you can walk. When exploring all the various avenues, you can focus on your experience of choice.
There is no "right" way to decrease your food coping mechanisms. It gets to be unique to you, your body, and what supports you in feeling the way you want to feel in your life. Your recovery resources are your choice (something that the experience of trauma can feel like it took away from you).
When trying out any somatic, nervous system, trauma, parts practices, you can observe how you feel before, during, and after to discover which practices resonate with you. You will receive this bodily feedback by tracking your capacity to flow through dysregulation, big emotions and sensations, and what helps you to return to yourself again and again.
In this week's episode, I chat with Caroline McNally, Hypnotherapist & Longevity Coach, about:
- Hypnotherapy resources you can use on yourself to navigate food urges and impulses
- Utilizing visualization for navigating your relationship with food
- The importance of laughter on this healing journey
- Reminding yourself that you have a choice
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/food-cravings-with-self-hypnosis-resources
6 more days to sign up for the Somatic Eating® Program!
In three months together, you will walk away with an abundance of various somatic practices to navigate your food cravings with connection, embodiment, and experience of choice. Go to somaticeating.com to sign up today!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Caroline:
Facebook: https://www.facebook.com/profile.php?id=61563544538229
Instagram: https://www.instagram.com/cazmcnazweightlosshypnosis/
Email: cazmcnazhypnotherapy@gmail.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
When you're feeling threatened in your body, hunger and fullness cues can feel wonky and also frightening.
Hunger can come out of nowhere and remind you how little control you may feel in your life right now. The felt sense of hunger can be similar to past experiences you've had that left you feeling unsafe.
The empty feeling may remind you of being abandoned as a child and the hurt and pain of not feeling held the way you needed to be. If you ignore hunger, you can also ignore the pain that hunger reminds you of.
In this week's episode, I chat about:
- The somatic and cognitive influences on hunger
- How the felt sense of hunger gets paired with danger
- Somatic practices to update your body's hunger story
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-youre-afraid-of-feeling-hungry
If you're looking for support to update your body's story of hunger, come join the Somatic Eating® Program. We start on May 22nd and spend three months together, where you will learn the language of your body and how it is speaking to you through your food impulses.
Your food behaviors have never been the "problem," they have always been the answer. You will discover what your food patterns have been answering for you and how to meet the call in food and non-food ways. Go to somaticeating.com to learn more and sign up today!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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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/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
What if diet culture wasn't actually the "problem"?
Focusing on diet culture can become a distraction. It keeps the conversation circling around the same point—being controlled around our food choices is the problem, and we need to regain our experience of choice with food.
Yet, when all of our attention stays on food, we miss out on exploring the deeper layers of who we are, beyond what we eat. Staying locked in a battle with diet culture can distract us from stepping into our power.
In this week's Satiated Podcast episode, I chat with my dear friend and colleague, Abbie Attwood, Anti-diet Nutritionist, about:
- Understanding health and nutrition messaging
- The complexity of trusting ourselves and science
- Challenging the notion of control over health
- Distractions from systemic issues in health
- The impact of socioeconomic factors on food choices
- Enhancing your critical thinking skills in nutrition and media
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/society-shapes-dieting-behaviors
Doors to the Somatic Eating® Program are officially open!!! 🎉 🎉 🎉
Go to somaticeating.com to join today.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Abbie:
Instagram: https://www.instagram.com/abbieattwoodwellness/
Substack: https://abbieattwoodwellness.substack.com/
Website: https://www.abbieattwoodwellness.com/group-coaching
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Intuition has been fascinating for me.
I first started getting into the mind-body connection through practicing and learning about yoga and yoga philosophy. In yoga classes, I would often hear teachers talking about trusting your intuition. To be guided by your intuition.
But, what I rarely heard was descriptions of how do you know something is intuition. Is what you're feeling intuition or fear? The more I learned about somatic work, the more I started to question the experience of intuition and where it comes from.
When I finally discovered that intuitive processes are correlated with the activation of a part of the prefrontal cortex, called the orbitofrontal cortex, and that this part of your brain is diminished in activity after experience childhood trauma, I began to piece together that intuition is not something that everyone may easily be able to tap into based on their history.
In this week's episode, I chat with Katie Beecher, Licensed Professional Counselor and Medical and Emotional Intuitive, about:
- The difference between intuition and fear
- Practices to strengthen your intuition
- The healing power of movement and art
- Embracing your sensitivities
- Important factors to include in your food recovery journey
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/discover-your-inner-wisdom
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Katie:
Website: https://katiebeecher.com/
Instagram: https://www.instagram.com/katiebeecher_medical_intuitive/
Facebook: https://www.facebook.com/beechermedicalintuitive
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
How do you currently view symptoms or impulses in your body?
Are they something to be fixed? Are they wrong or bad? Are you afraid of them when they increase?
If you said yes to these questions, you might notice how does it feel in your body to view the body's symptoms and impulses as wrong, bad, fearful, and need of fixing? Something I've been teaching for a while is that your food coping mechanisms are not a problem.
Often, what needs to be updated is how you respond to your body when it is sending you communication through a symptom or urge. What if you started to invite that reaction to the table and make it alright that this is what you're experiencing?
In this week's Satiated Podcast episode, I chat with Ali Damron, Hormone Expert, Licensed Acupuncturist, and Certified Personal Trainer, about:
- Understanding neuroplastic pain
- The complexity of emotions in healing
- Updating your relationship to stress
- Updating your body's story
- Understanding the role of fear in physical symptoms
- Embracing discomfort
- Anxiety as a messenger of information
- The importance of naming your feelings and emotional check-ins
You can also read the transcript to this week’s episode here.
I just created a brand new workshop called Move Through Binge Urges and Binge Pitfalls with Somatic Eating®, and I will be teaching it live on Wednesday, April 30th at 1:30 pm ET. You can learn more and sign up here.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Ali:
Website: www.alidamron.com
Instagram: www.instagram.com/alidamron
Free Program: https://ali-damron.mykajabi.com/offers/wVWQNGMB/checkout
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
While trauma-based food coping mechanisms, like binge eating, can feel dramatic, healing can sometimes (not always) be incredibly boring.
Decreasing food patterns can look like simple acts of body care, like:
- Eating consistent, balanced meals
- Moving your body in nourishing ways
- Taking time to breathe and enjoy a moment
- Fostering a validating inner dialogue
- Finding ways to laugh and have fun
These are the non-sexy, simple, not marketable ways of what it can look like to take care of your body and reconnect with yourself.
In this week's episode, I chat with Ashley Fillmore, Coach, Metabolism Expert, and the founder of Metabolic Fix™, about:
- Shifting from reactive actions for your health to preventative
- The role of stress, mindset, and burnout in your health and food behaviors
- Finding the right practitioner to work with for you and how to state your needs with them
- Identifying progress beyond the scale
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/lasting-body-wellness
The doors to the Somatic Eating® Program open on Tuesday, April 29th! If you're on the waitlist, you'll receive an email that day with a special waitlist only offer. If you're not on the waitlist yet, you can sign up now at somaticeating.com.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Ashley:
Website: https://www.metabolicfix.com/one
Podcast: https://www.metabolicfix.com/podcasts/cheers-to-your-success
Instagram: https://www.instagram.com/ashley_fillmore1/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I have one published article in a journal titled, The Enteric Nervous System and Body Psychotherapy: Cultivating a Relationship with the Gut Brain.
I have a fascination and curiosity about the gut. The gut contains about 100 trillion bacteria that contribute to your mood, mental health, immune system, cravings, and nervous system.
Some studies have found that there are some missing microbes in the guts of people who are struggling with binge eating, which provides another example of how binge eating is not your fault but a response to what is happening inside your body.
About 95% of serotonin is made in your gut, making it a part of your experience of joy and happiness. You can imagine that if your gut bacteria are out of balance, you may feel inexplicably sad, leading you to reach for food to feel better.
In this week's episode, I chat with Martha Carlin, microbiome researcher, founder of The BioCollective, and speaker about:
- The importance of understanding the microbiome
- The connection between Parkinson's and gut health
- The impact of food and stress on the gut and mental health
- Where gut research may be heading with probiotics, fecal transplants, and nutrition
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/understanding-your-gut-and-its-role-in-your-mood-and-cravings
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Martha:
Website: https://www.thebiocollective.com/
LinkedIn: https://www.linkedin.com/company/the-biocollective/
BiotiQuest: https://biotiquest.com/products/sugar-shift
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
When I started to learn about the mind-body connection through yoga, I dove deep into all things yoga. I became a bit of a yoga fanatic and that led me to learn about Ayurveda, which is yoga's sister science.
Ayurveda is a whole-body system of medicine. Rather than seeing symptoms as problems to be fixed, Ayurveda approaches symptoms as imbalances that can be brought into balance with foods, movements, and self-care routines. Ayurveda gave me a new lens to see my body through. I got to experience the exquisite wisdom in my body. I learned that food can be an ally helping to bring me into balance rather than what diet culture taught me was that food was something to be controlled and to eat as little of it as possible.
In this week's episode, I chat with Dr. Shivani Gupta, Ayurvedic practitioner and inflammation expert, about:
- What Ayurveda is
- The 3 doshas and how to determine which one you might be
- What foods and actions support your unique dosha
- The importance of eating seasonally
- What we can learn from an Ayurvedic approach to food and our bodies
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/an-ayurvedic-perspective-on-food-as-medicine
Hope you all enjoy this week's episode!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Shivani:
Website: www.shivanigupta.com
Free 7-Day Inflammation Detox Challenge: https://www.7dayinflammationdetox.com/optin1641313075014
Instagram: https://www.instagram.com/dr.shivanigupta/
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: support@stephaniemara.com
Support the show:
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Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Have you ever noticed that the strongest memories are the ones where you felt the most presence and embodiment? I will never forget my first yoga class because when I was shaking while holding a plank, I couldn't be anywhere else but in my body.
At the beginning of your eating recovery, you may feel disconnected and dissociated. Your body has felt like an unsafe place to inhabit. Food has served as a wise strategy to create distance from your body or a micro-moment of feeling alive. Creating safety with food is less about food and more about expanding your capacity to be in your body while you eat, feel, and live. Embodiment is often the missing piece in healing your food coping mechanisms.
In this week's episode, I chat with Ann Saffi Biasetti, Transpersonal Psychologist and Eating Disorder Expert, about:
- What embodiment is
- The importance of creating safe and comfortable embodying experiences
- The process of embodiment
- Creating a language for describing body sensations and emotions
- How embodiment can impact food behaviors
- What the ongoing journey of embodiment looks like
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/embodiment-in-eating-recovery
The next Somatic Eating® Program starts on May 22nd. If you're inspired by this conversation and want to learn the language of your body and how it speaks to you through your food behaviors, go to somaticeating.com to join the waitlist.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Ann:
Website: www.anembodiedlife.com
Ann's next Befriending Your Body Program starts in April:www.befriendingyourbodyprogram.com
Facebook: https://www.facebook.com/AnEmbodiedLife
Instagram: https://www.instagram.com/anembodiedlife/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Proprioception is your body's ability to sense movement and know where you are in space. When you've experienced past trauma, you dissociate from your body out of protection.
This can decrease your proprioceptive awareness where food comes in to experience movement, embodiment, and have a moment of presence to feel where you are right here and now.
In this week's Satiated Podcast episode, I chat with Dr. Satya Sardonicus, a leading expert in fascia and nervous system healing and the creator of NeuroFascial Flow, about:
- What is proprioception and fascia
- How low proprioception and rigidity in your fascial system can lead to increased stress
- Proprioceptive and fascial exercises you can engage in that can help you to navigate food urges
- What somatic and nervous system practices could be making things worse and dysregulating you
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-power-of-proprioceptive-practices
Hope you enjoy this episode and see you all next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Satya:
Website: https://drsatyawellness.com/
Instagram: https://www.instagram.com/drsatyawellness/
TikTok: https://www.tiktok.com/@drsatyawellness
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
In April of 2022, I went to Disney World with my family and came back with covid. It was, unfortunately, the Delta strain that left me with long covid.
I had to use an oxygen concentrator while I slept for about a year while my lungs healed through nebulized steroids and inhalers. I also had the lovely long covid symptom of losing my ability to swallow where I was on an all-liquid way of eating for almost two years.
It's been quite a journey! While there are a few long covid symptoms I still navigate, I am now able to chew and swallow foods again, can sleep soundly, and generally feel much more grounded and stable in my body.
Along the way, I learned so much about how the body works and that food behaviors are multi-faceted and influenced by many different internal factors.
In this week's Satiated Podcast episode, I chat with Lily Spechler, Long Covid Registered Dietician, about:
- Our own long covid healing journeys
- What can happen in the body after getting long covid
- Navigating histamine, mcas, dysautonomia issues
- How food and supplements can play a role in increasing or decreasing bodily symptoms
- The non-food reasons you may overeat or gain or lose weight
- And a lot more!
Even if you don't have long covid there are so many gems in this episode to take away.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-from-long-covid-and-chronic-illness
The next Somatic Eating® Program starts on Thursday, May 22nd. You can join the waitlist to be first to know when doors open and receive a waitlist only gift at somaticeating.com.
Always here for you in whatever you're navigating with your food and body.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lily here:
Website: https://www.longcoviddietitian.com/
Instagram: https://www.instagram.com/longcoviddietitian/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Your body loves to be in movement. Yet, movement or exercise can also be a way to create distance between you and how you feel. There is a different felt sense when you move to express a fight or flight response or dissociate from the feeling of threat in your body.
You can ask yourself before you move: Am I using movement as a way to push myself further away from me? Am I using movement in a way that connects me back to myself?
In this week's episode, I chat with DK Ciccone, author and weight-neutral certified pilates instructor and pain specialist, about:
- Befriending movement
- Redefining movement goals
- Challenging fitness culture
- Understanding chronic pain and the role of movement in pain management
- Listening to your body's wisdom
- Healing through movement
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/rediscover-the-joy-of-moving
In the Somatic Eating® Program, you'll learn how to gauge what and how much physical movement would work best for you. You can join the waitlist by going to somaticeating.com.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with DK:
Website: https://movementremedies.org
Instagram: https://www.instagram.com/movement_remedies/
YouTube: https://www.youtube.com/@movementremediesllc
Book: You’re Meant to Move: https://amzn.to/3CSyZem
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I take a different approach to body image healing. I apply the same explorations I do with food from a somatic perspective to body image. I started to wonder why is it that you can look in the mirror and love what you see one day and then later that day or the next day look in the mirror and feel like everything needs to change. Your body did not change within 24 hours.
The answer is your nervous system. You will perceive your body differently based on your nervous system state. Often body image worries increase when you don't feel safe.
In this week's Satiated Podcast episode, I chat with Deb Schachter, author and Boston’s leading clinicians in body image and eating disorder recovery, about:
- Navigating bad body image moments
- The role of relationships in body image
- What your body is trying to tell you through body image concerns
- An internal family systems perspective on body image
- The importance of connection and community on this healing path
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/bad-body-image-moments
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Deb:
Website: https://debschachterlicsw.com/
https://bodyimageinsideout.com/
Instagram: https://www.instagram.com/bodyimageinsideout/
Book-Body Image Inside Out: https://amzn.to/4hQdLNa
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Somatic practices have become a buzzword as the new supplement you can take to “calm” yourself down, to shake off a trauma response, and maybe not binge eat.
They can feel alluring. When you’re struggling with food, you just want an answer. There can be panic and desperation at willing to try anything to make sure you won’t binge again. You may find yourself trying to shake, or tap, or dunk your face in ice-cold water. This may feel calming for a few minutes and then you watch yourself walk into the kitchen and grab food.
Gah! So frustrating!
In this week's Satiated Podcast episode, I chat about:
- The purpose of somatic practices
- Questions to ask yourself to choosing a somatic practice
- The difference between fixing and friending
- Bodily feedback to look out for when a somatic practice resonates
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-arent-my-somatic-practices-working-to-stop-binge-eating
If you're ever looking for more 1:1 support with integrating somatics into your everyday life to decrease food coping mechanisms, you can book a free 20 minute Connect Call with me here: https://www.stephaniemara.com/lets-chat
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Every semester in my undergraduate studies, I would receive all my coursework & experience a full-body panic.
I would look at all that was due & some perfectionistic part of me thought I needed to hand in everything tomorrow.
This typically led to a phone call to my mother who would say, "Stephanie, you eat an elephant a bite at a time."
This would often remind me that when faced with big tasks, you can only make it to the end one step at a time.
On a food recovery journey, there can be a desire to end binging or any food coping mechanism immediately. Yet, trying to eliminate your binging is too large of a step to take.
You've got to look out for the action step that feels doable & manageable. There are countless smaller steps before addressing food's role as an emotional regulator. You can begin by finding the action that brings a sense of calm to your nervous system. That’s the first step on your path forward.
In this week's Satiated Podcast episode, I chat with Tamar Samuels, registered dietitian nutritionist & the co-founder of Culina Health about:
- The gut brain connection
- How stress influences food behaviors
- The physical and emotional factors to healing
- Rethinking food labels
- Understanding nutritional research
- Building your support team
- Navigating health care with empowerment
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/redefining-health-and-decoding-symptoms
Hope you enjoy this episode and talk with you all next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Tamar:
Instagram: https://www.instagram.com/tamarsamuels.rd/
https://www.instagram.com/culinahealth/
Culina Health: https://culinahealth.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Body shame is body communication.
If body shame could speak, it might say, “It doesn’t feel safe to be as you are. I’m trying to protect you from the pain you’ve already endured.”
Body shame often acts as a shield, guarding against judgment and rejection. No one could be as cruel to you as you are to yourself. This can feel like a defense, ensuring that no one else’s words can hurt you more than your own.
Body shame can create a thick impenetrable wall around you that no one can get in but neither can you. It can lead to feeling disconnected from yourself where your body becomes a tool rather than a living being that allows you to experience sights, sounds, smells, textures, and tastes.
In this week's Satiated Podcast episode, I chat with Marla Mervis-Hartmann, coach, speaker, and author about:
- The journey toward self love takes
- Navigating diet culture
- Entering this new year with an intention toward self compassion and self care rather than weight loss
- The role of pleasure and emotional expression in healing
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/befriend-your-body-and-rediscover-pleasure
Always here for you.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Marla:
Befriend Yourself Book: https://amzn.to/42jDGrO
Website: www.LoveYourBodyLoveYourself.com
Instagram: https://www.instagram.com/loveyourbodyloveyourselfalways
Facebook: https://www.facebook.com/loveyourbodyloveyourself
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Your struggles with food rooted in a lack of safety in your body are not just a response to trauma, they're also shaped by the commodification of health.
The idea that a product, supplement, protocol, or routine could "fix" you and make you feel safe often triggers your fight-or-flight response. This constant sense of danger can intensify binge or restrictive food behaviors as your body seeks regulation.
When health is commodified, it can never feel like enough. There’s always another longevity bio-hack, another supplement, another "should" to do for your health that your body never gets the chance to feel safe and relax into the health that is here right now.
There were a lot of health trends in 2024 including ozempic, cortisol face, the continued focus on eating enough protein, lifting weights, and the demonization of foods like hyper-palatable foods, seed oils, and sugar. So what's to come in 2025?
In this week's Satiated Podcast episode, I chat with my dear friend and colleague Michelle Shapiro, Integrative & Functional Registered Dietitian and the host of the Quiet the Diet Podcast about:
- The evolving landscape of wellness and diet culture
- The commodification of health practices
- The trends of 2024 and what we hope to see in 2025
- Healing from long covid and other health issues
- Creating the foundations of health
- The role of self authority and curiosity in your healing
- And so much more....
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/2025-forecast-of-trends
We go deep in this episode! Hope you enjoy it and see you next week!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michelle here:
Instagram: https://www.instagram.com/michelleshapirord/
Website: https://michelleshapirord.com/
Podcast: https://www.quietthediet.com/podcast
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Something I've been noticing is how much we're taught to see any symptom as a sign that something is "wrong" and that we have to embark on a "healing journey" to "fix" the symptom.
For a moment, try this out on your body. Tell it that there is something wrong that you need to fix. What do you notice? How does your body respond to that?
Striving to “heal” your body sends the message to your body that you are in danger. Your body activates your sympathetic nervous system and takes all your internal resources away from repair toward survival. You cannot heal in a fight or flight state. To decrease any bodily symptom or food coping mechanism, you have to stop thinking of yourself as broken and needing to be fixed.
In this week's Satiated Podcast episode, I chat with Andrea Nakayama, Functional Medicine Nutritionist, educator, and founder of Functional Nutrition Alliance about:
- The gaps in traditional healthcare
- Shifting perspective of a "healing journey"
- Misconceptions of nutrition
- The basics of a health foundation
- Understanding the body's signals
- The three tiers of nutritional mastery
- Role of Narrative Medicine in recovery
- Supporting the body's natural healing
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/narrative-medicine-in-understanding-your-body
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Andrea:
Websites: https://www.andreanakayama.com/
https://www.fxnutrition.com/
Instagram: https://www.instagram.com/andreanakayama/
YouTube: https://www.youtube.com/user/ReplenishPDX
Facebook: https://www.facebook.com/AndreaNakayama.page
LinkedIn: https://www.linkedin.com/in/andreanakayama/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
As many of you know, I started my PhD in somatic psychology in September and just completed my first semester. 🎉
While I initially wanted to research all eating disorders (which may still happen), I decided this first semester to focus on research surrounding binge eating disorders.
Going through graduate school almost 15 years ago, I was often confused about why there was not a single class on nutrition. Wouldn't that be something that would be important for a therapist to at least know the basics when exploring any issue someone is navigating? How a person eats can contribute to depression, anxiety, and overall mood.
When recovering from food struggles, a balance must be explored between discovering what foods feel best in your body, while not making it too important that the anxiety with food perpetuates.
In this week's episode, I chat with Timothy Frie, Neuronutritionist, nutritional neuroscience researcher, and founder of the Georgia Center for Neuronutrition about:
- The impact of food on mental and emotional health
- The link between trauma and nutrition
- How healing from trauma needs to include both nutritional and emotional support
- Navigating the unknowns in nutrition
- The diet industry
- Questions you can journal about to raise awareness of how your current relationship with food was created
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/recover-from-trauma-and-food-struggles-with-nutrition
If you want to work together in the new year, book a free 20 minute Connect Call with me here. Or, join the Somatic Eating® Program waitlist here.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Timothy:
Website: https://www.timfrie.com/
Instagram: https://www.instagram.com/nutritionfortrauma/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Body image concerns are often one of the many challenges that fuel disordered eating and eating disorders and are one of the worries that continue to stick around long after you've found a safe relationship with food. There can be an expectation when you've healed your body image challenges that you'll never worry about the way your body looks, that you'll never compare your body to someone else's body ever again, that you'll love the way you look in pictures, and that you won't even care if your body changes.
A somatic approach to body image would be increasing your capacity to be with body discomfort, meeting your body worry with curiosity, exploring the nervous system message in your body judgment, and regardless of what you think about your body, knowing that you are still safe in this body.
In this week's Satiated Podcast episode, I chat about:
- A somatic and nervous system perspective to body image healing
- An example of how body image concerns are coming from a trauma response
- What I do when I notice body image concerns arise
You can also read the transcript to this week’s episode here:https://www.stephaniemara.com/blog/transform-body-image-worries
With the new year coming up, there are going to be more social media posts, commercials, and comments by your friends and family about what diet they're starting or what weight loss drug they're getting on.
Keep connecting back with yourself to explore what you need to feel safe within these conversations and within the discomfort that may arise. I'm here for you on this journey so if you're ever looking for more support, email me at support@stephaniemara.com 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/
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I've gone out to eat sushi many times. Several years ago, when I had to go to a sushi restaurant for a work meeting, I thought, "Sure, no problem."
On this particular afternoon, the restaurant was loud and bustling. I could barely hear anyone down the table, and I was there with people who didn't necessarily put my body at ease.
By the end of the meal, I was doubled over in digestive pain. At the time, I didn't want anyone to know how much pain I was in. So, I used the excuse that my then-boyfriend (and now-husband) had texted me and I needed to go home.
I went home and immediately got into an epsom salt bath and as an experience of safety returned to my body, the digestive pain dissipated and went away. This was one of those powerful experiences where I deeply felt, this was not about the food. This was about the context in which I was eating the food in.
The context surrounding your meals—the environment, emotions, beliefs, nervous system states, and inner narratives—shapes not only what you eat but also how much you eat. Your interactions with food are a reflection of both the world around you and the world within you. Your internal and external landscapes come together shaping the food choices you make.
In this week's Satiated Podcast episode, I chat with Josh Hillis, coach, author, and creator of Eating Skills about:
- Importance of understanding personal values
- Role of self-determination theory
- Necessity of context in making food choices
- Significance of practicing self-awareness
- Learning to recognize hunger cues
- Impact of emotional states on eating behaviors
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-context-and-personal-values-influence-what-you-eat
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Josh:
Website: https://joshhillis.com/
Instagram: https://www.instagram.com/joshuahillis/
Book: Lean & Strong
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Support the show:
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Because of diet culture, I was scared of carbs for a long time. I barely ate them which ended up in binging on them. Thanksgiving became a time when I would eat as many sweet potatoes as I wanted only to feel sick the next day.
One year I decided I was going to eat sweet potatoes every day while creating balanced meals around this food to experience that one of my favorite carbs could be incorporated into how I would like to nourish myself. By the next Thanksgiving, I had no desire to overeat on sweet potatoes.
We're taught some harmful messaging from wellness and diet culture where it has become confusing how to create a sustainable way of eating.
In this week's episode, I chat with Dr. Sarah Ballantyne, PhD, the founder of Nutrivore and New York Times best-selling author of Nutrivore, about:
- The evolution of nutrition
- Redefining diet and understanding nutritional needs
- The actual research on ultra-processed foods
- Integrating joy into nutrition
- Challenging food fears
- Creating sustainable nutrition practices
- And, her nutritional approach called Nutrivore
Transcript here: https://www.stephaniemara.com/blog/sustainable-diet-that-includes-your-joy-foods
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Dr. Sarah:
Website: https://nutrivore.com/
TikTok: https://www.tiktok.com/@drsarahballantyne
Instagram: https://www.instagram.com/drsarahballantyne/
Threads: https://www.threads.net/@drsarahballantyne
Facebook: https://www.facebook.com/drsarahballantyne/
YouTube: https://www.youtube.com/c/drsarahballantyne/
Patreon: https://www.patreon.com/nutrivore
Nutrivore Book: https://amzn.to/3ARdYQl
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Support the show:
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
For soooooo many years Thanksgiving meant restricting all day and eating all night beyond what was comfortable.
I always thought it was about the food. That was all I focused on as the day got closer so it had to be about the food, right?
If you're currently going through this experience, I'm here to let you know that the focus on food is not about the food.
Focusing on what and how much you're eating can be a supportive distraction from how you're feeling. Maybe you're around people that leave you feeling anxious. Maybe you're in environments that remind you of past situations that made you feel unsafe. Maybe there are comments and conversations that feel disrespectful to you.
Your food behaviors are wise strategies for comfort and self-soothing and this holiday season, we're going to build onto your non-food resources so that you feel like you have more choices to choose from.
In this week's Satiated Podcast episode, I chat about:
- Why you feel the impulse to binge or restrict around the holidays
- Cues of safety
- Somatically navigating holiday gatherings
- Somatic practices you can engage in
- Post holiday gathering debrief
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/thrive-through-the-holidays
I'll be putting out more of these episodes over the next several weeks to be there with you as we move through the holidays together. If there is anything you'd specifically like me to address, respond to this email anytime and I'll do my best to touch upon what you'd all like support with this holiday season!
With Compassion and Empathy,
Stephanie Mara Fox
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Support the show:
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
When you're struggling with binging or restricting, all the power can feel like it is in the food. Like the food has some captivating hold that no matter your best attempts to break it, nothing seems to work.
Often this is because your food coping mechanisms aren't about the food. So the more focus there is on the food, the further away you might feel from the root cause of your food behaviors. One root cause can be feeling like your ability to step into self leadership has been taken away.
When you experience trauma, it can start to feel like you can't trust yourself or your body. Your trust starts to be put into diets, other practitioners, and eating strategies. They become the leader of you and your body. But, no one else lives in your body but you. You are the only one who will know what satiates you physically and emotionally.
So the practice can be to put that trust back in yourself and become a leader of you. Stepping into self leadership is a practice of slowing down to hear all of your parts and then making a decision that feels in alignment with your present and future self.
In this week's episode, I chat with Pavini Moray, author and Somatic Relationship Coach about:
- What is needed to explore and cultivate when stepping into a position of self leadership
- The presence of grief on this journey and any healing path s
- Somatic practices to start to connect with yourself
- Breaking free from your lineage
- and so much more...
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/self-leadership-and-grieve-past-selves
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Pavini:
Website: www.pavinimoray.com
Substack:https://pavinimoray.substack.com/
Instagram: https://www.instagram.com/pavinicoakwellmoray/
Books: How To Hold Power
Tending the Bones
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Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
As many of you know, this Somatic Eating® journey all started for me when I began to have severe digestive issues in my teenage years and early 20's.
During that time, I was doing everything I could. I explored Ayurveda, cleansing, detoxing, the GAPS diet, the low FODMAP diet, I cut out gluten and dairy, and while some of these things helped or at least taught me something about my body, the digestive issues continued. It wasn't until I started somatic therapy that things began to change. As I came to terms with what I grew up around was traumatic, I had more compassion for my body and my digestive issues that were my body's way of telling me all along it didn't feel safe. What I have seen is that somatics, trauma work, and nervous system healing are missing pieces on a digestive and food healing adventure
In this week's Satiated Podcast episode, I chat with Miriam Jacobson, triple board-certified functional medicine dietitian, breathwork facilitator, and the founder of Every Body Bliss about:
- The connection between digestive issues and trauma
- The impact of trauma on the vagus nerve
- How to support your vagus nerve
- How our pace and environment can affect the function of our digestive tract
- The importance of tears when healing
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/trauma-digestive-issues-and-the-vagus-nerve
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Miriam:
Website: https://www.everybodybliss.com
Linkedin: https://www.linkedin.com/in/miriam-jacobson-10066555
Instagram: https://www.instagram.com/everybodybliss/
Facebook: https://www.facebook.com/everybodybliss1
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
It has become this norm that we "should" all be trying to lose weight all the time. And because of this, of course, you would want to lose weight. Your body seeks attunement with other bodies.
When everyone around you is also trying to lose weight, your body interprets this as the path to safety and connection. Releasing the need to change your body’s weight can feel scary and even threatening to your well-being. We need others to survive. If those you rely on connect with you over dieting and losing weight, an association can occur that not dieting is dangerous to your survival.
It can take time and practice to question the impulse to change your body's appearance. By practicing this though, you will start to be the person who sends a message to other bodies that safety and belonging can occur simply through being together as we are.
In this week's episode, I chat with Dr. Alexis Conason, Clinical Psychologist and Certified Eating Disorder Specialist about:
- The anti-diet movement and what it is
- Diet culture trying to co-opt mindful eating
- Body image challenges
- Building resiliency against diet culture
- The importance of self compassion
- Navigating food choices mindfully
- What eating what you want actually means
- Action steps you can take to practice anti-dieting
You can read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-it-means-to-love-your-body-and-eat-what-you-want
Doors closing to the Somatic Eating® Program on Monday at midnight.
JOIN THE SOMATIC EATING® PROGRAM!: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Alexis:
Website: https://drconason.com/
https://www.conasonpsychologicalservices.com/
Instagram: https://www.instagram.com/theantidietplan/
Book: The Diet Free Revolution
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Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Have you ever wondered why your friend can seem to eat a piece of chocolate like it's no big deal and move on with their life while you sit in agony over eating one piece, wanting more, and feeling like you're in a battle with yourself about not binging on chocolate?
We receive all these stories about what that means from family, friends, and culture. You may start to create a story that you're weak, lack willpower, or can't control yourself around certain foods. With Halloween coming up in about two weeks, I wanted to offer a different explanation to why you may find yourself struggling with binging on Halloween candy.
In this week's Satiated Podcast episode, I talk about:
- the nervous system reasons you feel the pull to binge on candy
- what happens in your brain when you feel the desire to overeat on Halloween
- a somatic practice to navigate candy binge urges
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/stop-struggling-with-your-halloween-candy-binge-urges
There are 9 more days to sign up for the Somatic Eating® Program!!! I will be announcing a scholarship next week on my social media channels so be sure you're following me on Instagram here. And if you're ready to sign up, click here: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
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https://www.somaticeating.com/
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/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
I've been reading more research than I have in years because of my PhD and it is connecting so many dots.
Research confirming how much changes in your body due to trauma. Research showing the connection between brain alterations after a traumatic event that fuels your food behaviors. Research revealing not only is what and when you eat a reaction to what is happening inside your body, but also that what you eat can increase or decrease your food coping mechanisms.
I'll be sharing more in future podcast episodes and today I'm excited to have a returning guest to the podcast.
In this week's Satiated Podcast episode, I chat with Michelle Brown, Functional Nutrition and Lifestyle Practitioner and Clinical Herbalist, about:
- the biology of trauma
- what happens to the nervous system after a traumatic experience
- nutrient deficiencies that occur when living in a trauma response
- herbal resources for nervous system regulation
- creating nervous system regulation routines
- and so much more!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-trauma-through-nutrition
The next class of the Somatic Eating® Program starts in 16 days!!! I've added so much more into this next class to explore every layer of what's happening in your relationship with food somatically and nutritionally. You can learn more and sign up here: https://www.somaticeating.com/. Email me anytime if you have any questions!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michelle:
Top 10 Mood Reset Strategies Free Guide: https://botanacea.lpages.co/mood-reset-top-10/
Website: https://www.botanacea.com/
Instagram: https://www.instagram.com/michelle_botanacea/
Michelle's Previous episode on Satiated
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
Satiated Podcast is back!!!!
One thing you're going to receive in the upcoming interviews is more exploration of nutrition. When I went through my Master's Degree in Somatic Psychotherapy, I was consistently surprised that there was no class on nutrition. This feels like a missing piece in the therapeutic world. I feel therapists would benefit from being aware that a person's nutritional status can also be contributing to their symptoms.
This includes one of the many reasons why you might be binging. Binge eating isn't just a reaction to emotional or nervous system dysregulation. It can also be triggered by nutrient depletion from living in a trauma response. When your body is stuck in a state of chronic stress, it tries to compensate for the lost nutrients and minerals. Binging is your body’s best strategy to get its nutritional needs met.
In this week's Satiated Podcast episode, I talk about:
- the connection between trauma and nutrient depletion
- what nutrients get depleted because of ongoing high cortisol levels
- a baby step you can take to start to be in a new relationship with nutrition
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/trauma-response-and-your-binge-eating
As a reminder, doors to the Somatic Eating® Program are officially open!!! We start on October 28th and spend 3 months together learning the language of your body through your food impulses. You can learn more and sign up here: https://www.somaticeating.com/
If you have any questions, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the music in this episode. ...
Happy Satiated Saturday!
ALL of your food behaviors are a reflection of your nervous system state. This is why eating is a somatic practice.
Every time you’re in relationship with food, it will reveal if your body is feeling safe or threatened by your food cravings, hunger and satiation cues, pace of eating, and digestion. Your food impulses are body communication and what we will continue to explore together is what your body is trying to tell you.
In this week's Satiated Podcast episode, I talk about:
- what your nervous system consists of
- your food impulses in each nervous system state
- what foods will turn on or off different states
- why eating is a somatic practice
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-exactly-is-your-nervous-system-connected-to-your-food-behaviors
I'm taking the next month off from putting out new podcast episodes.
During that time I'll be doing interviews to share with you, revamping the Somatic Eating® Program (https://www.somaticeating.com) that will be occurring again at the end of October, working on the Somatic Eating® Coach Certification Training (https://www.somaticeating.com/certificationwaitlist), and starting my PhD in Somatic Psychology. So I will have A LOT to share with you when I return.
I put my whole heart and soul into this podcast. If you have a few bucks to spare, you can join Satiated+ (https://www.buzzsprout.com/809987/support) and support the show, you can donate as little as $3.00 a month and help keep the show going.
Be sure you're following me @_stephaniemara on Instagram and come interact with me there! And join my newsletter to stay in touch here: https://www.stephaniemara.com/subscribe
With Compassion and Empathy,
Stephanie Mara Fox
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
I've had people close to me this past year finally receive their ADHD diagnosis as an adult after struggling since they were kids with ADHD behaviors. I witnessed how much compassion came in and a profound deep understanding of their patterns.
One of the main characteristics of ADHD is having lower dopamine levels. I've previously discussed how those also navigating a trauma response in their body experience lower dopamine levels. Dopamine is crucial in feeling pleasure, motivation, focus, mood regulation, decision making, and alertness.
What happens in the body from trauma and genetic factors is that there is less circulating dopamine increasing the chances of binge eating or emotional eating to get the dopamine the body needs to feel good.
In this week's Satiated Podcast episode, I talk with Rebecca King, Registered Dietitian, Certified Intuitive Eating Counselor, and the founder of The ADHD Nutritionist, about the connection between ADHD and binge eating, understanding the role of dopamine in binge eating, creating a dopamine menu, diverse hunger cues that don't show up as stomach gurgles, how masking can increase binge eating behaviors, the importance of self-care and aftercare around binges
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/binge-eating-and-the-adhd-dopamine-connection
(Heads up that there was some static on this recording so it can be supportive to have the transcript pulled up for this one to follow along with all the amazing gems shared!)
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Rebecca here:
Website: https://sites.google.com/adhdnutritionistllc.com/smallgroupcoaching/home
Discovery call: https://p.bttr.to/2FUkb1j
Instagram: https://www.instagram.com/adhd.nutritionist/
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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/supportMy 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...
Happy Satiated Saturday!
I wish financial literacy was taught in schools earlier on in life. I've had so many conversations with others about the deep shame and personal judgment that can arise when you feel unclear about how to navigate your money life. And how does this connect with food?
Well, often how we interact with one area of our life is how we respond to all other areas. Have you ever noticed that when you want to eat everything you also want to spend your money on things you potentially don't need? Have you ever noticed that when you're restricting your food intake you're worrying about not having enough money?
Both food and money are a reflection of what's going on inside your body. Just as I talk about eating is a somatic practice, you can approach your relationship with money in a similar somatic way.
In this week's Satiated Podcast episode, I talk with Bari Tessler, M.A. in Somatic Psychology, Financial Therapist and Author, about body check-ins when making financial decisions, money dates, emotional awareness in managing money, the connection between Enneagram types and money habits, and practical steps to start your journey toward a healthier relationship with money.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/revolutionize-your-money-habits
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Bari here:
Website: https://baritessler.com/
Instagram: https://www.instagram.com/baritessler/
Linkedin: https://www.linkedin.com/in/bari-tessler/
Book: The Art of Money
The Art of Money Workbook
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
I love astrology. When I was a kid, I was always drawn to reading my horoscope in the newspaper. I felt so seen every time I read anything about an Aries sun sign.
Then, in undergrad, I made new friends who were happy to chat about astrology over a cup of tea for hours.
The year before I went to graduate school, I dabbled in reading charts for others and when I moved to Colorado, I found community in a weekly astrology class led by Debra Silverman.
I was thrilled Debra had time to come on and chat about the connection between different astrological signs and their relationship with food.
In this week's Satiated Podcast episode, I talk with Debra Silverman, astrologer, psychotherapist, and author of the book The Missing Element, about what signs and chart placements can indicate struggles with food, the high road expression and the low road expression of any sign, the importance of self-compassion, the potential for healing and growth, and you're going to learn a lot more about me as Debra references my chart to explain some of what she's talking about.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/astrology-and-discovering-star-solutions-to-your-food-struggles
If you love today's conversation, Debra has an Astrological Immersion coming up. Check that out the link below.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Debra here:
Website: https://debrasilvermanastrology.com/
Instagram: https://www.instagram.com/debrasilverman_astrology/
Astrological Immersion: https://debrasilverman.samcart.com/referral/B9uQmbIK/sYxC81wh2elSGqRK
Applied Astrology: https://debrasilverman.samcart.com/referral/appliedastrology/sYxC81wh2elSGqRK
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Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
We are at the last episode of this month-long body image healing focus.
And, I would be remiss if I didn't address our younger generations. Parents face a huge challenge now in navigating body image concerns with their kids as they face societal pressures from every angle to look a certain way. I work with so many parents who feel overwhelmed as to where to start or what to say when it comes to talking about body image with their kids. So this week's episode is for you.
In this week's Satiated Podcast episode, I talk with Diana Rice, Registered Dietitian, Certified Intuitive Eating Counselor, and Certified Positive Discipline Parenting Coach, about navigating body image with kids, building resilience and confidence with your children, the importance of parents creating a healthy relationship with their own food and body, fostering a sense of belonging in kids, and challenging societal messages.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/navigating-body-image-issues-with-kids
If you're not a parent, Diana provides some powerful examples of what we could all be doing to provide a safer body image world for everyone. You might also reflect on how you would meet your inner child in some of the approaches we discuss today to reparent yourself on the ways you perhaps wished you were met, seen, and held around your body image concerns growing up.
The Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop is next week! 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 Diana here:
Instagram: https://www.instagram.com/anti.diet.kids/
Website: https://tinyseednutrition.com/
Substack: https://dianarice.substack.com/
Facebook: https://www.facebook.com/groups/antidietkids
Support the Show.
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
I have been asked many times over the years, "Is it alright to want to change my body?"
To which I always respond, "Yes!" with a caveat that we explore your intention behind the body goal.
Do your physique goals align with how you want to feel, what you want for your life, increasing presence, and fostering safety in your body? Or are they to prove your worth and enoughness that will send a cue of danger to your body?
Exercising or moving your body in new ways can be experienced differently in your body based on the state of your nervous system.
In this week's Satiated Podcast episode, I talk with Kylie Larson, founder of Elemental Coaching, about the intention behind body goals, the importance of physical movement beyond changing how your body looks, the connection between weight lifting and good stress, the complexities of self care, and so much more.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-physique-goals-with-intention
You have two Saturdays left to sign up for the Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop!
I was a kid who hated moving their body to a teenager who over exercised so I know what it is like to have a conflicting relationship with physical movement.
We will explore how to bring in physical movement practices that honor where your nervous system is at and what your body may need.
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 Kylie here:
Instagram: https://www.instagram.com/thekylielarson/
Website: https://www.theelementalcoaching.com/
Support the Show.
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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/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
I used to say, "I feel fat" all the time.
These words would fly out of my mouth like it was a totally normal thing to say. I would say this in moments where I felt uncomfortable, overwhelmed, out of control, and a sense like I wanted to crawl out of my skin.
But, not only is fat not a feeling, saying this in moments of emotional dysregulation perpetuates the connection between fat being "bad."
If you can recall the last time you said these words, what were you feeling?
This bodily experience may feel overwhelming and out of your control. It may feel safer to say, "I feel fat" because diet culture has provided the idea that fatness can be under a person's control, and if you're feeling unstable, the perception that if you're just "feeling" fat then you can control that and change it for yourself.
And, it is going to take awareness and practice to shift how we culturally relate to the word fat and this doesn't fall all on you. It is going to take a societal and cultural shift for all bodies to feel safe to be here.
In this week's Satiated Podcast episode, I talk with Kristin Jenkins, Registered Dietitian with Rebecca Bitzer and Associates, about the connection between food, eating disorders, and body image, the harmful cycle of dieting and how it can contribute to poor body image, the importance of body trust, body grief, the need for systemic change in our culture's ideals of beauty, and a deep dive into the word fat.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/reclaiming-the-word-fat-and-being-with-body-grief
The Befriending Your Body Image Challenges with Somatic Eating® Practices Workshop is coming up in three weeks! 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 Kristin here:
Website: https://rbitzer.com/
Instagram: https://www.instagram.com/marylanddietitians/
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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/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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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...
Happy Satiated Saturday!
How many years have you been working toward trying to love your body? How has that pursuit felt? Frustrating? Hopeless? Agonizing?
Maybe all the suggestions on body image healing have been missing the mark. Maybe healing your relationship with your body and its appearance isn't about learning to love your body, but rather, how you care for your body regardless of how you feel about your body.
If loving your body wasn't something you needed to strive for or work toward anymore, what kind of relationship would you like to have with your body? What makes you, you that is consistent and unchanging no matter how your body ever changes?
In this week's Satiated Podcast episode, I talk with Shira Rosenbluth, Licensed Clinical Therapist, Speaker, and Activist about weight stigma in healthcare and the clothing industry, finding peace with your body, misconceptions about body positivity, and internal resources needed for this body image healing journey.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/weight-stigma-in-the-clothing-and-medical-industries
If you're looking to learn a somatic perspective to body image challenges, my brand new workshop Befriending Your Body Image Challenges with Somatic Eating® Practices is coming up in a month on Saturday, July 13th at 12:30 pm ET.
This will be a live two hour workshop where we're going to discuss the hardest body image moments to navigate such as difficult body image days, the scale, body comparisons, seeing pictures of yourself, and more all from a nervous system and trauma lens.
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 Shira here:
Website: https://shirarosenbluthlcsw.com
Instagram: https://www.instagram.com/theshirarose/
Support the Show.
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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/supportMy 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...
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.
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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/supportMy 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...
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:Instagram: https://www.instagram.com/_stephaniemara/
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Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
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.
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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/supportMy 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...
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:Instagram: https://www.instagram.com/_stephaniemara/
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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/supportMy 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...
Happy Satiated Saturday!
Recently, I put out a post on social media discussing how do you know when you need more or less structure with food. It was a clear yes that you all wanted me to go into more detail on this.
It has been a common suggestion when healing your relationship with food that you need to eat all foods. Food habituation refers to a psychological phenomenon where repeated exposure to a particular food, especially ones you have denied or restricted, decreases the desire to consume it.
Habituation occurs when the novelty or excitement associated with a food diminishes with repeated exposure, leading to a decreased preference for or interest in that food. This is why a practitioner might tell you to just keep eating a food you feel like you can't control yourself around because they're utilizing this theory that at some point you will experience food habituation.
This didn't work for me on my healing journey and over the years in working with others struggling with binge eating, I haven't seen this work for them either for some very distinct reasons.
In this episode, I talk about what food habituation is, the pitfalls of food habituation, and how to assess if you need more or less structure with your food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/food-habituation-pitfalls
If you've been loving the Satiated Podcast and want to support more people in finding it, please leave me a review wherever you listen to the podcast.
Talk to 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/
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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/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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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...
Happy Satiated Saturday!
While I would never wish the digestive issues I had in the past on anyone, they did teach me how to listen to my body because it would scream at me loudly if I didn't. And over time, it could speak softer and softer to me knowing that I was going to hear what it had to say.
This didn't happen overnight. It took practice over and over again to listen to what my body was trying to say and the place it spoke to me the loudest was through food. This is why I consider eating a somatic practice and can be one of the most powerful places you learn how to hear what your body is trying to tell you. And, as you build this body listening capability, it will start to translate into other areas of your life.
There are many ways to listen to your body and in today's episode, I chat with Lisa Mase nutritionist, herbalist, somatic practitioner, and food sovereignty activist, about the comfort of having symptoms, talking with your food as a way to more deeply connect with yourself, what ancestral eating is and letting your history inform you on what foods might digest most easily, and how to start to listen to your body when it comes to food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/facing-food-fears-and-ancestral-eating
There are 72 hours left to sign up for the Somatic Eating® Program! Go to somaticeating.com to sign up today and reach out if you have any lingering questions.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lisa here:
Website: https://www.harmonized-living.com/
Facebook: https://www.facebook.com/HarmonizedLife
Instagram: https://www.instagram.com/harmonized.living/
Book: The Culinary Pharmacy
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
Is anyone else feeling fed up with all the conflicting advice on social media? You have diet and wellness culture yelling at you that there's only one right way to eat and anti-diet culture telling you that all foods need to fit. Neither side asks you what works for you. Neither side is guiding you on how to listen to your body. Neither side is empowering you that only you're going to know what's best for you.
So you might consider quitting both diet and anti-diet culture. And I get that this may feel scary because then where does that leave you?
You're going to want to check out this week's episode where I chat with Dr. David Wiss, Registered Dietitian Nutritionist, Addictions and Eating Disorders Specialist, about nutrition's impact on mental health, the connection between trauma, food behaviors, and hyperpalatable foods, navigating diet and anti-diet cultures, and making empowering food decisions.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-trauma-and-mental-health-issues-will-affect-the-foods-youre-drawn-to-eating
There are 9 days left to sign up for the Somatic Eating® Program! Let's make your body your nutrition expert. You will discover how your body talks to you through food urges. You will create new nervous system, parts work, and somatic resources to ebb and flow with your relationship with food that leaves you feel safe, secure, and satiated. Go to somaticeating.com to learn more.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with David here:
Websites: https://www.nutritioninrecovery.com/
https://wisemindnutrition.com/
Instagram: https://www.instagram.com/drdavidwiss/
TikTok: https://www.tiktok.com/@drdavidwiss
YouTube: https://www.youtube.com/channel/UCKmf_KiCMK03wpCEfUpnLig
Support the show
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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/supportMy 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...
Happy Satiated Saturday!
When I decided to start a podcast, the name came quickly to me. I had created a whole course that got merged with the Somatic Eating® Program that I called Satiated. Saying the word satiated always brings me this full body satisfaction. I love saying the word, feeling the word in my body, and reflecting on what it means to live a Satiated Life.
This is a term I teach in the Somatic Eating® Program (reminder that doors are still open if you want to join this upcoming class starting April 22nd. Go to somaticeating.com to learn more and join today) and I define a Satiated Life as staying connected to your body’s needs, physically, emotionally, mentally, and spiritually, and satiating each kind of hunger in attuned ways.
This all starts with taking more somatic pauses to listen to your body, hear its feedback, and honor its requests. And, this takes time and practice to discover what satiates you on all levels.
In this week’s episode, I chat with Sue Van Raes, Functional Nutritionist, Food Psychology Specialist, and Psycho-spiritual Practitioner about listening to your body when it comes to balancing your blood sugar levels, not trapping yourself into a specific way of eating, why getting your nutrition on point is so important to do your deeper emotional healing, how what you're eating plays a role in activating or deactivating your fight or flight response, and the fear that can arise around feeling satiated.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-satiation-and-how-do-you-create-it-in-your-body
If you have questions about this week's episode or the Somatic Eating® Program, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sue here:
Book: Food and Freedom: https://amzn.to/3J9QO8k
Website: www.bouldernutrition.com/
Instagram: www.instagram.com/bouldernutrition
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
I've been speaking up a lot more about my thoughts on Intuitive Eating.
First, I'm grateful for Intuitive Eating as it was a starting point in guiding many people into a more peaceful relationship with food. And, with any modality, over time we've seen that there are gaps in Intuitive Eating, yet it's been the predominant approach to healing patterns of disordered eating and eating disorders for decades.
When it was first created it was revolutionary and healing approaches in relationship with food have changed and we know so much more now about factors that created your food coping mechanisms.
In this week’s episode, I share the top 5 reasons why Intuitive Eating may not be working for you and what can be a more effective approach if you're healing a trauma response in your body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-intuitive-eating-may-not-be-working-for-you
The doors to the Somatic Eating® Program are officially back open! I share all the details in this episode and if you're ready to sign up, you can dive into creating a safe, secure, and satiated relationship with food here: https://www.somaticeating.com/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
After traveling to Ecuador and the Galapagos Islands for almost 2 weeks, many of you requested that I share some tips on how to navigate food fears and body image concerns while traveling.
There's this messy middle part when you're healing from disordered eating where you won't know what your body is trying to tell you and when you travel, your sympathetic nervous system can be triggered easily where it's even more difficult to hear what your body has to say and what it needs.
In this week’s episode, I talk about why traveling can activate your fight or flight response, four food and body image concerns that may arise when traveling, and how to navigate them somatically.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/food-and-body-image-impulses-while-traveling
If there's something specific you'd like me to explore around traveling while healing your relationship with food, please email me and I'm happy to do a part 2 on this episode!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
Did you know being entrenched in diet culture for decades can affect your bodily expression? One way this can show up is through tightening and sucking in your belly for years. I know this was something I used to do and sometimes have to remind my belly that's not something we need to do anymore.
When you've received messages about how your body is supposed to look, your body can start to try to shape itself to the images you show it and the messages it's receiving. If you've been told you're supposed to have a flat belly over and over again, you may have found yourself trying to make your belly as tight as possible.
This sucking in has been sending a constant cue of danger to your body that can slowly be rewired as you learn to breathe deeply and soften your muscles.
In this week’s episode, I chat with Aimee Takaya, Hanna Somatic Educator, Somatic Yoga Teacher, and Transformation Facilitator, about how she found her way to Hanna Somatics including navigating food sensitivities, disordered eating, and dieting, the effects of sucking in your belly all the time, and how to reshape your body's expression and the way it holds tension.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-diet-culture-armors-your-body
I hope you enjoy the somatic practice included at the end of this episode!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Aimee here:
Website: https://www.freeyoursoma.com/
Instagram: https://www.instagram.com/aimeetakaya/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
As many of you know, I adore my dog, Tato. He's taught me a lot over the years about unconditional love, how to stop and literally smell the roses, and about boundaries.
When Tato was 6 months old, we started taking him to puppy school to get some training. We learned early on that Tato gets overwhelmed easily and gets scared of other dogs. So what the trainers started to do when we arrived, is they would set us up in a corner and put a gate in front of him. Now, he had a boundary between him and the other dogs where he could look out, assess the room, see he wasn't in danger and we could slowly take the gate away.
My experience with creating a boundary for Tato to feel safe in his world gave a whole new meaning to the importance of learning to set boundaries for your body's safety. Setting a boundary is in service to you feeling like you can be present in the here and now.
In this week’s episode, we will explore the importance of boundaries when you're healing from trauma and how to set them with food without your body experiencing them as restriction and sparking binge eating.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/embodied-boundaries-with-food
As a reminder, the next class of the Somatic Eating® Program starts April 22nd! If you're feeling an internal pull toward understanding what your body is trying to tell you through your food behaviors, go to somaticeating.com to join the waitlist and be first to know when doors open.
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
When everything goes haywire in your life, what's your first impulse? Do you isolate yourself from your friends, family, and those who love you when your stress levels reach a critical point?
Self isolating can feel like a wise strategy in the moment. When you disconnect from those around you, it can feel like it's protecting you from being in your body and how you feel. Connection brings sensation. If sensation feels like too much to digest then distancing from yourself and others keeps you at a distance from your emotions.
It can also feel difficult to know what to say to someone about what you need when you're isolating. You may feel like you're in such a threatened state that the words don't come.
So, in this week’s episode, I speak to your loved ones and offer key points they may need to know on how to support you. You can send this to those who want to support you on this food and body healing journey or use it as a template of what you might say to someone who wants to be there for you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/a-guide-for-loved-ones-supporting-your-healing-from-disordered-eating
If there is anything you would add to this list, email me and let me know!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
After I was diagnosed with irritable bowel syndrome around the age of 20, I dove deep into the holistic health world. I was not going to settle with the doctor's suggestion of just managing my stress and watching out for my triggers.
I discovered so many resources to support my digestion and feel more at ease when eating any meal. Herbs continued to support me after a big binge. This is why I've always fallen in the middle of that food matters and food doesn't matter when healing from disordered eating and digestive complaints. Food and herbs can be an incredible resource in helping to regulate your nervous system AND your body also needs to feel safe regardless of what you're ever eating.
In this week’s episode, I chat with Olivia Amitrano, clinical herbalist, host of the What's the Juice Podcast and the founder of Organic Olivia.
We chat about the journey Olivia went on to heal her gut which led her to discover Traditional Chinese Medicine, becoming a clinical herbalist, and then sharing her wisdom to support others on their wellness journeys. We talk about the wisdom in digestive complaints, herbs that can support a dysregulated nervous system, her binge eating healing adventure, and the foods and herbs that supported her in creating a more regulated relationship with food and her body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breaking-free-from-binge-eating-and-digestive-issues
I hope you enjoy this episode as much as I did!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Olivia here:
Website: https://www.organicolivia.com/
TikTok: https://www.tiktok.com/@organic_olivia
Instagram: https://www.instagram.com/organic_olivia
https://www.instagram.com/shoporganicolivia
Herbs: https://www.organicolivia.com/products/glucobitters-1
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
I first started learning about the vagus nerve when I did research for my published thesis on how to cultivate a relationship with the gut brain.
The vagus nerve plays a role in hunger, satiation, cravings, taste buds, and digestion. So you can imagine that having a toned vagus nerve is highly important when you're trying to cultivate a peaceful and regulating relationship with food.
In this week’s episode, you'll learn about what the vagus nerve is and 5 ways you can stimulate your vagus nerve before you eat to support your body in feeling safe around food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-safety-with-food-through-toning-your-vagus-nerve
If you try out some of these vagus nerve toning exercises when around food, email me and let me know how it's going!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Sunday!
I remember during my binge eating years that at times I would be like, "What is going onnnnn!?!?!"
Binge eating can be confusing and disorienting. It can at times be an out-of-body experience. Yet, sometimes, the emotions and sensations showing up in your body may feel like too much (I know at times they were for me) that you don't want to be IN your body.
I often like to rename binge eating to protective eating. This kind of eating behavior is trying to protect and support you in many different ways.
In this week’s episode, I share what exactly defines a binge eating experience, 4 leading triggers preceding a binge, and redefine restriction and that it doesn't only have to come from food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-many-reasons-why-you-binge-eat
We cannot change what we're not aware of and so I hope this episode cultivates new awareness for you about what may be preceding some of your binge eating patterns.
With Compassion and Empathy,
Stephanie Mara Fox
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694569/
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
More and more adults in the U.S. are being diagnosed with adult ADHD. For many with adult ADHD, there is an overlap in struggling in their relationship with food. The impulsiveness that comes with ADHD can lead to binge eating or emotional eating behaviors and the time blindness can lead to restriction as a person forgets to eat which can spark the restrict-binge cycle.
For some (not all), ADHD can be a reaction to past trauma. If it didn’t feel safe to be here, your mind scatters itself in a million different directions. The binge-restrict cycle can also perpetuate as these food behaviors give a focus and something that can be completed when presence feels threatening to the body.
In this week’s episode, I chat with Aleta Storch about the overlap between ADHD and disordered eating, why someone navigating ADHD may be drawn to diet culture, and tips for ensuring adequate nourishment is coming in while navigating patterns of ADHD, which can be supportive for any person trying to create more consistency in their eating day.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-the-binge-restrict-cycle-of-disordered
If you're ever looking for more support on this healing journey, as always, reach out anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Aleta here:
Website: www.wiseheartnutrition.com
Facebook: https://www.facebook.com/groups/eatingwithadhdofficial
Instagram: instagram.com/the_adhd_rd
Email: admin@wiseheartnutrition.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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Sunday!
With my feeling word of 2024 being vulnerable, this will be one of the most vulnerable things I've put out since starting the Satiated Podcast.
I often share stories of the distant past and rarely share what's currently going on in my life or what I'm navigating. Yet, it is my life experiences that have cultivated so much of my wisdom and so I'll be sharing what I've been going through for the past two years with you all and also what I've learned about food and body along the way.
It is my journey through healing from long covid and losing my ability to swallow that has informed me even more about my approach to food and contributed to my creation of Somatic Eating®.
In this week’s episode, I'll share the healing journey I've been on for the past two years and what it's taught me about our relationship with food and body image. I offer a lot of little tidbits where you can utilize what I've learned toward your own healing.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/my-long-covid-journey
If you have any questions after listening to this vulnerable share, email me anytime and I'm here for you with whatever you're also currently navigating.
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/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
This holiday season, I've been offering the somatic resources I wish I'd had when I was healing my relationship with my food and body and one's that I've discovered along the way.
Holidays had always brought up so much for me emotionally that I found myself binging or restricting to try to manage all of the emotions and sensations arising in my body.
Think of the holidays as the Olympics of practicing staying in relationship with yourself through every family, friend, and food interaction.
In this week’s episode, I'll walk you through some somatic practices you can explore when you're driving to parties, to family gatherings, or when you're perhaps alone and wishing you were around others.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/holiday-somatic-reminders-when-struggling-with-your-food-and-body
Whatever happens in the next few days and weeks, keep debriefing with yourself on how you're feeling and check in with yourself even after a food coping mechanism occurs. It is never too late to repair your relationship with your body if a break occurs.
I'll be taking next week off from putting out a new podcast and will be back in the new year with brand new interviews you will not want to miss. I hope you all have a regulating and safety-producing holiday season and excited to connect with you all in 2024!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
What does the holiday season mean to you? What memories do you have around this time of year?
The holiday season can be associated with warmth, joy, and togetherness. However, when you've experienced past trauma with family or in the environment you grew up in, this time of year can be a source of stress, triggering your body's survival states. This can also be a time when you're face to face with your body's memories of being around specific environments, homes, or people.
The somatic memory of trauma refers to how the body retains the physical and sensory experiences associated with a traumatic event. Trauma can leave a lasting imprint on the body in many ways that can show up during the holidays and holiday gatherings.
In this week’s episode, I talk about how the body remembers trauma and three somatic explorations you can practice this holiday season to support yourself in feeling safe and secure so that you feel like you can make different decisions with food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/bodys-traumatic-memories-during-the-holidays
If you ever need to share with someone what you're navigating this holiday season, email me 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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
As a kid, you couldn't get me to move. My mom tried to put me in dance and gymnastics and while I enjoyed both, neither stuck. I tried soccer and tennis. In soccer, I ended up kicking the ball to my best friend who was on the other team. In tennis, my favorite part was walking through the tunnels at the back of the indoor court.
The joy of moving started to come in when I got into musical theater and had to dance my way through shows. And then, in college, I was required to take two gym credits and was told by a friend that the easiest class to take was weight training. So now I was thrown into the world of weight lifting and the teacher gave no guidance on how to nourish one's body while suddenly having an increase in physical movement. Now, I was dieting, undereating, and overexercising which led to complete disaster for my body.
I remember my muscles twitching and feeling so tired I could barely walk up a flight of stairs and completely confused as to what was going on. It was seeing my first on campus nutritionist that changed everything and where I started to see food in a brand new light.
In this week’s episode, I talk with Stephanie Roth-Goldberg, psychotherapist specializing in eating disorders and anti-diet athleticism, about the difference between physical movement and exercise, how to assess what movement is going to be the most regulating and aligned movement to do based on where you're at in your food and body healing journey, and how physical movement can also help heal from a trauma response held in your body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/are-you-overexercising
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie here:
Websites: www.springpsychotherapyandwellness.com
www.intuitivepsychotherapynyc.com
Instagram: https://www.instagram.com/embodiedpsychotherapist/
Recommended Book: Lifting Heavy Things by Laura Khoudari
Support the show
Keep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
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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/supportMy 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...
Happy Satiated Saturday!
I remember when I started to really slow down with my food.
I would imagine where all the pieces of my meal came from to end up on my plate to support me in feeling vibrant in my body. I would picture the seed, the soil, the sun, the rain, and all of the people who tended to this food. It was an incredibly powerful experience.
Consuming a meal present in your body can bring an immense joy in feeding your body, respecting it, and giving it exactly what it needs. Plus, the spices, herbs, tastes, and textures you created or someone created for you can bring a sense of aliveness as you connect with the natural world through the vehicle of food. When food decreases in being something to keep you away from yourself, food invites you into deep connection with yourself and that you're alive here in this moment. It is a step that comes further down the healing path and I find it's an important one to deepen your relationship with food as this is a relationship that is going to be a part of your entire life while you're here in this body.
In this week’s episode, I talk with Lia Huber, author of Nourished: A Memoir of Food, Faith, and Enduring Love -- and Founder/CEO of Nourish Evolution. We discuss how changing her relationship with food led to her healing years of body pain and low energy, her nourished evolution phases, and the power of eating seasonally.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/create-a-joyful-nourishing-plate
A joyful relationship with food is possible for you. The waitlist for the Somatic Eating® Program is officially back open! You can sign up here: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lia here:
Website: https://nourishevolution.com
Instagram: https://instagram.com/liahubernourish
Facebook: https://www.facebook.com/LiaHuberNourish/
Book: Nourished
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Sunday!
I have often found the days after Thanksgiving to be harder than the days leading up.
The days leading up, you may have had an inner planner making all of these strategies for you about what you were or were not going to eat, how you were going to respond to different people, what you were going to practice differently this year.
Then, you go through the actual holiday. To quote Ram Dass, “If you think you are enlightened, go and spend a week with your family.”
Now, you're actually in the event, face to face with the people you've been gearing up internally to be around. I know in some moments for myself, I have stayed grounded within my present day self, and in others, my inner teenager takes over along with a fight or flight response and I can respond in ways that are reactive.
Stephanie has left the building and survival Stephanie has stepped in. Does that resonate with you at all?
In this week’s episode, I talk about the inner judger that can come up after a holiday gathering, what it's trying to protect you from, and new ways to respond to your inner judger that helps you befriend them.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/building-a-relationship-with-judgment
As a reminder, my Somatic Eating® Intensive is on sale for 40% off until Tuesday, November 28th. You'll receive a 2.5 hour class to begin to understand your food impulses and body's language along with a week of 1:1 Voxer support where you will be able to send me a message every day and receive individualized guidance back from me. You can check that out HERE: https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=SOMATICEATINGTHANKS
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
With Thanksgiving right around the corner, this is a time when food coping mechanisms can increase.
Thanksgiving has become a Hallmark holiday of family peacefully gathering around a table to express their gratitude for each other while eating a beautifully cooked meal.
When in reality, it can be filled with dysregulating conversation, overwhelming environments, and societally accepted binge eating.
You may be picking up more cues of threat during this time, which can increase the urge to reach for food to regulate and self soothe. Patterns of binge eating have NOTHING to do with willpower. This has to do with your survival and sense of safety.
In this week’s episode, I chat with Amy Pershing, founder of Bodywise BED Recovery Program. We talk about what this binge eating disorder healing journey looks like, what a person healing from these behaviors with food needs to learn, approaching the journey in a body image neutral way, and be sure to listen to the end for questions you can ask yourself when feeling the urge to binge.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-binge-eating-disorder
With Thanksgiving coming up, you may notice your binge urges increase. This is why I've put my Somatic Eating® Intensive on sale for 40% off until Tuesday, November 28th. You'll receive a 2.5 hour class along with a week of 1:1 Voxer support where you will be able to send me a message every day and receive individualized guidance back personally from me. Check it out HERE: https://satiated.mykajabi.com/offers/hLtWwyLY?coupon_code=SOMATICEATINGTHANKS
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Amy here:
Website: https://www.thebodywiseprogram.com/
Book: Binge Eating Disorder
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Sunday!
I grew up with certain family members always making comments on other's appearance. I know very well how frustrating it can feel to constantly have your body talked about or be around people who talk about other's bodies as if this is a normal thing that we do.
During the holiday season, receiving or hearing comments about what you’re eating or how you look can put your body into a fight, flight, freeze, or flop state. When you’re around people you once relied on to survive in this world, your body can perceive those comments as highly threatening to your sense of safety and security. It's not just about your body and food.
It becomes about, will I survive in this world and will those around me protect and care for me. Something that is meant to have so much safety around it, i.e. being in our bodies and eating food, becomes dangerous and threatening to our wellbeing.
In this week’s episode, I offer you a nervous system regulating action plan that you can practice through every holiday gathering to navigate food, family, and friends staying connected to yourself and your body's feedback.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-regulate-your-nervous-system-in-the-face-of-diet-culture
If you try out this nervous system regulation action plan, email me and let me know how it went!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
There is a reason that processed foods can create a perceived sense of safety in your body. You can rely on processed foods. They’re consistent. They’re unwavering. They show up for you and taste exactly the same every. single. time. When you’ve experienced trauma, processed foods can provide you with short term security that you’re needing to feel like there’s some order in an uncontrollable world.
If your mind has told you that you’re weak or addicted to eating processed foods, you might get curious about what you’ve binged on and how that food supported you in regulating even if it was only for a short amount of time. That short term safety was worth it.
In this week’s episode, I chat with Katherine Metzelaar, who is an eating disorder registered dietitian and CEO/Founder of Bravespace Nutrition. We talk about how diets are the initial spark toward disordered eating and eating disorder behaviors, the impact and lies we receive from diet culture, and we explore a different perspective on processed foods.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breaking-down-the-facade-of-diet-culture
You never need to navigate this path on your own. Be sure you're following me on any social media platform you like to use to continue to receive daily Somatic Eating® reminders.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Katherine here:
Website: www.bravespacenutrition.com
Instagram: https://www.instagram.com/bravespacenutrition
TikTok: https://www.tiktok.com/@katherinemetzelaar
YouTube: https://www.youtube.com/@KatherineMetzelaar
Free Food/body image journaling calendar: https://www.bravespacenutrition.com/calendar-freebie
Resource: https://www.who.int/health-topics/social-determinants-of-health
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
Halloween candy was so important to me from a young age that on my very first Halloween I fell asleep with my plastic pumpkin full of candy next to me.
There can be so much emotionally connected to candy. There can be joyful memories, regulating experiences with friends, and pleasure from eating it.
And when you've been in a binge-restrict cycle, candy can bring up fear, anxiety, overwhelm, and even terror.
In this week’s episode, I talk about how it's not really about the candy itself, rather how the candy is being perceived by your body. I will share how you can start to navigate this Halloween connected to your body and support it in feeling safe no matter how much candy you eat.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/somatically-navigating-halloween-candy
There are 2 more days to sign up for the Somatic Eating® Program! You will be able to get one on one support from me to navigate Halloween perhaps differently this year as every live class ends with time for Q&A where you can receive individualized support. The classes will go through this entire holiday season so I will be there for you every step of the way through all the parties, gatherings, festivities, family, and food.
Go to somaticeating.com to learn more and sign up today so that you're able to catch the first class live. And, if you try out today's somatic suggestions through your Halloween, reach out and let me know how it goes!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
“WHO is choosing your food?” is one of the most powerful questions you can ask yourself when trying to cultivate an empowering and regulating relationship with food. Your internalized mother, father, siblings, family, teachers, culture can be choosing your food at any meal instead of your present day self. It’s important to get to know your internal voices to distinguish who is with you when you’re interacting with food.
Our internal dialogues can be cultivated at such a young age. Have you ever stopped to really listen to your inner voices and get curious about where they're coming from? Does it sound like your mom or your dad or a teacher or a mentor?
If you didn't feel like your parents could hold space for your emotions and reactions, you learned to keep everything to yourself. Beliefs and perspectives that maybe never sat quite right with you go unchallenged and become the rules to live by to make sure you continue to feel like you belong in your family.
Please be compassionate with yourself now. This was you doing the best you could as a young person trying to make sure you would survive in this world. Now, you get the opportunity to explore who shows up with you while you eat so that you can practice being with yourself when in relationship with food.
In this week’s episode, I chat with Vasavi Kumar, author of Say It Out Loud, about inner voices, self expression, identifying when your inner voice is yours or not, and cultivating your bold voice.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-importance-of-exploring-your-inner-voice
Identifying "Who is eating?" is a core exploration in Somatic Eating®. If you're curious to learn more about this for yourself, there are 10 more days to sign up for the Somatic Eating® Program! If you've been bewildered and confused as to why you keep eating even after you know you're full, if you hear a bombardment of inner dialogues telling you what to eat, if there's a small voice inside that says your eating experiences could be different go to somaticeating.com to learn more and sign up.
Got questions? Email me at support@stephaniemara.com anytime!
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy 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...
Happy Satiated Saturday!
I'll be honest, this first episode back of the Satiated Podcast is going to be an edgy one.
I chat with my dear friend Michelle Shapiro and we dive deep into, not only challenging diet culture but also anti-diet culture.
I invited her back on the podcast because I kept seeing this divide happening that a person is either following the "rules" of diet culture or anti-diet culture. So when those I work with come to me and ask me if it's alright to want to lose weight or change up how they're eating or start moving their body in more rigorous ways, I hear the confusion in this question on how even anti-diet culture has now become prescriptive in what is alright and not alright to want or do.
Ultimately, your relationship with food and body is going to be complex. There will NEVER be one answer that will apply to every situation when it comes to your eating or your body's image. A prominent part of healing disordered eating and body image concerns is stepping back into your sense of choice and autonomy. Only you will know what is best for you based on your body’s feedback.
In this week’s episode, Michelle and I explore eating disorder recovery, food addiction, the ineffectiveness of intuitive eating, weight loss, body image, navigating chronic illness, trauma, and you've got to listen through to the end to hear Michelle's guidance on what everyone can be doing for their health that is entirely free and available to you right now.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/does-food-addiction-exist
And, if you're looking for more support on this adventure, come join the Somatic Eating® Program! We start on October 30th and spend 11 weeks together where you will learn the somatic resources to cultivate the safe, secure, and satiated relationship with food and body you've been looking for. There are only 16 more days to sign up. Go to somaticeating.com to learn more and join today!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michelle here:
Instagram: https://www.instagram.com/michelleshapirord/
Website: https://michelleshapirord.com/
Contact: michelleshapi
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: support@stephaniemara.com
Support the show:
Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the music in this episode. www.bensound.co...
Happy Satiated Saturday!
I really got to see my nervous system in action this past week. I spilled a whole bowl of soup onto myself, the couch, the floor, and into my computer.
My body went into a freeze response, which took about 24 hours to come out of. During that time, I had very little appetite and it made me reflect on other times of my life where the trauma response felt so big in my body that it felt incredibly difficult to eat.
I've been in more conversations with others lately about their lack of appetite. They only realize that they're hungry when their body screams at them at the end of the day that it needs food now! Have you experienced this? You might be wondering, why does your hunger disappear?
In this week’s episode, I explain the link between trauma and a lack of appetite and hunger cues. I share my story about what of happened this past week and what occurred in my body in the face of something that felt highly threatening and what could be happening in your body if you're living in a trauma response and have a difficult time feeling hungry.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/losing-your-hunger-and-appetite-after-experiencing-trauma
I'm now offering 30% off the Somatic Eating® Intensive as a Labor Day Sale. As a reminder, you will receive a 2.5 hour experiential class to enhance your awareness of what your food coping mechanisms are trying to protect you from, begin to understand what nervous system state you're in, and learn new regulating resources.
You also receive a week of Voxer support where you will be able to send me 1-2 messages a day and receive a message back from me for individualized support. You can sign up HERE (https://satiated.mykajabi.com/offers/hLtWwyLY) and use the coupon code SOMATICEATINGI30 at check out.
I'd love to hear from you! What have been your experiences with losing your hunger? Email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
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Contact: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the code STEPHANIEMARA at checkout here: https://www.equipfoods.com/discount/STEPHANIEMARA?rfsn=7433250.c99684
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Special thanks to Bendsoun...
Happy Satiated Saturday!
I remember the first time I had a mindful eating experience. I was in an all day meditation class and we did the raisin exercise. This is a practice of taking a single raisin and feeling it in your fingers, smelling it, putting it up to your ear, and listening to it crinkle before eating it to bring in all of your senses. Then, very slowly eating the raisin to actually taste it, as this is a food that is typically consumed in mindless handfuls.
Over the years, I've explored this exercise in various different ways and adding in somatic approaches. This is such a powerful practice that I wanted to offer to you.
In this week’s episode, I walk you through a Somatic Eating® Meditation that you can practice at your next meal. Even if you're not eating right now, you can listen through this to get your body familiar with what you might try out at your next meal.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/somatic-eating-meditation
If you want more practice with this, I'm offering everyone on my newsletter 30% off my newest offering the Somatic Eating® Intensive. You will receive a 2.5 hour experiential class to enhance your awareness of what your food coping mechanisms are trying to protect you from, begin to understand what nervous system state you're in, and learn new regulating resources.
You also receive a week of Voxer support where you will be able to send me 1-2 messages a day and receive a message back from me for individualized support. If you're listening to this and have recently joined my newsletter, email me at support@stephaniemara.com and I'll send you that coupon code. And, if you listen to this Somatic Eating® Meditation while you eat, let me know how it goes!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
Something I've noticed lately in the field of disordered eating recovery is that everyone has their beliefs on what they think is the optimal path you've got to start with to heal.
For example, the approach that you need to be able to eat all foods can sometimes push you further away from your body as now you're following a rule that you need to be able to eat all foods instead of listening to what foods ground and regulate you.
On this healing adventure, you will need to address physical aspects and emotional aspects.
In this week’s episode, I will go through different stages of disordered eating recovery and what you may need to explore based on your situation and where you're at in your healing.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-based-on-your-stage-of-disordered-eating-recovery
Next Saturday, August 12th, I will be teaching my newest offering: the Somatic Eating® Intensive. This is a three hour experiential class where we will explore the wisdom in your food coping mechanisms and you will receive the Somatic Eating® resources to start cultivating a safe, secure, and satiating relationship with your food and body along with a week of Voxer support, which is a walkie talkie app that you will be able to send me 1-2 messages a day to receive individualized support as you practice what you learned in the class.
You can check this out and sign up HERE: https://satiated.mykajabi.com/offers/hLtWwyLY
(payment plan here: https://satiated.mykajabi.com/offers/Ji2QRfa4)
If you have any questions about this offering, email me at support@stephaniemara.com
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
Sometimes I feel like the aftermath of a binge is a more intense moment to manage than the binge itself.
Afterward is when all the shame, harsh internal criticism, and self-judgment come in. The inner dialogue is loud and mean.
This can send you in all sorts of directions, making promises you know will feel hard to keep, and engaging in compensatory actions that don't align with your values of who you want to be.
In this week’s episode, I discuss the three parts of a binge eating experience, the difference between binge eating, emotional eating, and overeating, and three somatic resources you can start to practice in the aftermath of a binge.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/ending-the-internal-war-of-shame-and-guilt-after-binge-eating
If you practice any of these somatic resources after a binge, email me at support@stephaniemara.com and let me know how it goes!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
The field of somatics has revolutionized trauma healing by bringing a greater understanding of the mind-body connection and the role of the body in trauma recovery. Traditionally, trauma healing focused primarily on addressing the psychological and cognitive aspects of trauma, often neglecting the physiological and somatic manifestations of trauma in the body.
Somatics, on the other hand, recognizes the inseparable link between the mind and body and the significant impact trauma can have on the nervous system and physical well-being. Trauma can be stored in implicit memory, making it challenging to access and process through traditional talk therapy alone. Somatic approaches incorporate body-centered techniques that help access and work with the unconscious aspects of trauma, leading to more profound and lasting healing.
In this week’s episode, we're going to explore some of the somatic approaches that have made a profound shift in how we approach trauma, including the somatic trauma healing modality that inspired me to create this history of somatics series, and my addition of Somatic Eating® and what it is.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-history-of-somatics-revolutionizing-trauma-healing
At the end of this episode, I offer a special discount on my Intro to Somatic Eating® mini course so be sure to stay tuned until the end!
With Compassion and Empathy,
Stephanie Mara Fox
Resources from this episode:
My Grandmother's Hands by Resmaa Menakem
The Quaking of America by Resmaa Menakem
Waking the Tiger by Peter Levine
In An Unspoken Voice by Peter Levine
Intro to Somatic Eating® mini course 50% off:
https://satiated.mykajabi.com/offers/L2B45adz
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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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 of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
While the field of somatics is the study of the body, we cannot understand the body without its connection and integration with the mind.
The field of somatics has evolved from what we have discovered from neuroscience.
In this week’s episode, we explore some fascinating realms of neuroscience such as affective neuroscience, somatic markers, polyvagal theory, and much more and how they have informed and shaped somatic approaches.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-history-of-somatics-the-embodied-mind
We have one more episode left in this history of somatics series! After that, if there is something specifically you would like me to explore on the podcast, email me here anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Resources from this episode:
Polyvagal Exercises for Safety and Connection by Deb Dana
Anchored: How to Befriend Your Nervous System Using Polyvagal Theory by Deb Dana
Sensing, Feeling, and Action by Bonnie Bainbridge Cohen
Wisdom of the Body Moving by Bonnie Bainbridge Cohen
Exploring Body Mind Centering by Bonnie Bainbridge Cohen
Body Mind Psychotherapy by Susan Aposhyan
Natural Intelligence by Susan Aposhyan
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
You may hear bodywork and think of massages. Yet, hands-on bodywork can be so much more than this. Physical touch can be therapeutic in that it has a calming effect on the nervous system, helps to reduce stress, and promote physical relaxation.
It can lower heart rate, blood pressure, cortisol levels, and supports the body with entering into a state of deep relaxation and rest. Therapeutic touch can release endorphins and help alleviate physical pain and discomfort. Touch has the power to convey empathy, compassion, and a sense of presence, which can be soothing in times of emotional dysregulation.
In this week’s episode, we continue on this journey in the history of somatics exploring the bodywork modalities that have influenced the field of somatics. I also share the bodywork that was a huge influence in my creation of Somatic Eating® and my published thesis here: https://bit.ly/3rlJqRH
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-history-of-somatics-the-healing-power-of-touch
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
There were two tracks at my graduate school in Somatic Psychotherapy. One was the Body Psychotherapy track, which is what I took, and the other was Dance Movement Therapy (DMT). The classes that I was able to take in DMT sometimes made me wish I had chosen that track of studies.
The fitness culture has warped our beliefs around the purpose of movement. I've had clients say to me what's the point of moving their bodies if they're not trying to change their bodies. I get it. Physical movement has become synonymous with sculpting and shaping the body to look a certain way and that's it.
The importance of physical movement though is so much more. The word emotion comes from the Latin word emovere: to be moved. Many body oriented practitioners state that the issues get lodged in our tissues. It is through movement that you can digest, assimilate, and move emotion through your body.
In this week’s episode, we're going to explore the movement modalities that have impacted the field of somatics. You will learn how these movement practices might support you in your well-being and in your relationship with food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-history-of-somatics-a-movement-in-movement
Next week, we will continue this mini-series exploring the bodywork influences on the field of somatics such as Rolfing, Cranial Sacral Therapy, Biodynamic Massage, Rubenfeld Synergy and much more.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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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 of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Sunday!
I'm so excited for you to listen to the first episode on the history of somatics.
It is fascinating to see just how far we've come in the world of somatics. When the idea that the body has wisdom to offer was first introduced, some of the original pioneers of somatics came out with some wild ideas.
In this week’s episode, we will explore 7 pioneers who created and grew the field of somatics. I will talk about what they created and how they practiced with others to support them in tapping into their bodies and supporting them toward growth and healing. You will begin to see the overlaps and influences in some of the popularized somatic approaches that we know today.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-history-of-somatics-the-pioneers
Next week, we will continue this mini-series exploring the movement influences on the field of somatics such as dance movement therapy, Feldenkrais, authentic movement, yoga and so much more.
With Compassion and Empathy,
Stephanie Mara Fox
Resources:
Psychology of the Unconscious by Carl Jung
Gestalt Therapy Verbatim by Fritz Perls
Focusing by Eugene Gendlin
Bioenergetics by Alexander Lowen
A Manual of Bioenergetic Exercises by Alexander Lowen
The Betrayal of the Body by Alexander Lowen
Your Body Speaks Its Mind by Stanley Keleman
Emotional Anatomy by Stanley Keleman
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
I will be brief here except to share that I'm excited about a new mini-series on the podcast.
In this week’s episode, I'll share with you the inspiration behind this series and what we will explore for the next several episodes.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/introduction-to-the-history-of-somatics
Once you hear what this series is about, if you have a request for something you would like me to cover, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
I explore a lot here on the nervous system dysregulation, trauma impacts, and emotional reasons that binge eating can occur.
Yet, sometimes, binge eating has more to do with physical imbalances that have nothing to do with your emotional body. Or, as you cultivate more regulation and safety in your system, the physical realm is just as important to address as the emotional realm.
In this week’s episode, I explore three physical reasons that contribute to patterns of binge eating. I will discuss the rhythm, balance, and quantity of your eating and what you can start to explore to decrease patterns of binge eating based on the food behavior that might be occurring for you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-physical-reasons-that-you-binge
I truly believe that every habit that is created in our life is supporting us with something. Meet yourself with so much compassion and take all the time you need to explore eating in a way that regulates you.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Check out my favorite protein powder and receive 15% off when you use the 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 Bendsoun...
Happy Satiated Saturday!
For the first about 20 years of my life, I experienced my body as the enemy. I did battle with it. I numbed out to it. I didn't know how to listen to it.
It felt overwhelming, unexpected, and uncontrollable.
I know it's going to sound incredibly cliché, but being introduced to yoga helped me to start experiencing my body as wise. I read book after book on yoga's history and the meaning of the poses. One book that I came across was Your Body Speaks Your Mind by Deb Shapiro. Going through each part of the body, Shapiro described the wisdom each body part could be holding onto.
Obviously, this has now become a lifelong passion of mine to explore what our bodies are here to teach us.
In this week’s episode, I chat with Jessica LaMarre, Intuitive Guide, Healer, and author, about her system of guiding women toward their own self-empowerment. She does this by exploring possible imbalances in the chakra system. She will share what can be explored in each of the seven chakras, how your relationship with food could be affected, and what this soul journey can look and feel like.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/heal-your-emotional-eating-by-exploring-your-bodys-wisdom-and-chakra-imbalances
Just in case you needed to hear this today, change is possible. Wherever you're at on your food and body healing journey, you will not be there forever. Keep taking this journey one step at a time.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jessica here:
Instagram: https://www.instagram.com/lovepersonalgrowth
Website: www.lovepersonalgrowth.com
Linkedin: https://www.linkedin.com/in/jessica-nuñez-lamarre-575769b/
YouTube: https://www.youtube.com/channel/UCQ-O30Q6LUmm9jJWz5FvONg
Facebook: https://www.facebook.com/lovepersonalgrowth
Contact: jessica@lovepersonalgrowth.com
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
It took me about a decade to heal patterns of disordered eating. I've had about every comment made on my body during that time. Whether I was too thin, whether I'd gained weight, what I was eating, how much I was eating, and on and on.
A very important part of healing your relationship with food is learning the skills that food was trying to help you with. This can include learning how you feel, speaking up for yourself, and setting boundaries. Food and body coping mechanisms can potentially be coming in every time you feel anything as every emotion can be experienced as threatening to your well being. This can make it difficult to then know what you want to speak up about and where boundaries need to be set.
So when others make comments on your food or your body, this can be dysregulating where you might not know what to do or what to say. I've got your back.
In this week’s episode, I share 3 steps to take and 3 ways to respond to others when they make inappropriate comments about your eating or your appearance. You're gonna wanna save this one for future reference!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-respond-back-to-others-comments-on-your-food-and-body
If you try any of these responses out with others, email me at support@stephaniemara.com and let me know how it went!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
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Contact: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
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Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
It's been a slow awakening for me over the years to realize that food can only take me so far.
Before I embraced my sensitivities, I thought that if I could just practice every "self care" thing, like eating perfectly, getting outside, socializing, moving my body regularly, that I could "fix" the sensitive body I was born with.
What I have seen within myself and those I have worked with is that when you stop fighting your body and start listening to it is when some major shifts can occur. You can work with your body instead of perhaps seeing it as the enemy that is working against you. Sometimes, what it has to tell you is that something is out of balance that needs way more support than what you can provide it on your own.
In this week’s episode, I talk with Michelle Brown, Functional Nutrition and Lifestyle Practitioner and Herbalist, about what neurotransmitters are, how they get low in the body, how low neurotransmitters are connected to your binge and emotional eating, and what you can explore to bring your neurotransmitters back into balance.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/trauma-nervous-system-dysregulation-low-neurotransmitters-and-emotional-eating
If you have been loving the Satiated Podcast and would like to support it more, here are a few ways you can do that:
- Become a supporter of the show! You can donate as little as $3.00 a month. In the future, I will be offering special Q&A's for those who are subscribed to Satiated Podcast+. You can learn more about that here: https://www.buzzsprout.com/809987/support
- Use my Amazon Affiliate Link. Whenever you need to purchase anything from Amazon, click on my link first here (https://amzn.to/448IyPl) and it will kick a few cents my way to keep the show going.
So many of you have reached out to me recently letting me know what a difference the podcast has made in your life. I'm honored to hold this space to support you in whatever you're navigating in your relationship with your food and body and you never need to be on this adventure alone.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
How many people have you told about your challenges with food? Have you let anyone know about your patterns of binge eating, emotional eating, restricting, and struggles with your body image?
Toxic shame, the kind of shame that leaves you feeling like you're worthless, breeds in the darkness. The longer food and body coping mechanisms are kept out of the light of other's compassion, the more stuck you can feel.
For those that work with me and have yet to tell anyone in their life about what they're going through, I recommend you find one, just one, safe person to share what has been occurring with your food and body. This can shine some light on shame and begin to decrease an internalized message that what you're doing is wrong, bad, and means that you're worthless as a human being.
In this week’s episode, I talk with Natalie Rose, Eating Disorder Therapist, about the difference between shame and toxic shame, why shame is so important to address when healing from disordered eating or an eating disorder, how to work through shame, and the difference between emotional mind, logical mind, and wise mind.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/shame-when-healing-from-disordered-eating
When you're first starting to explore cultivating a more regulating and safety producing relationship with food, you may feel like you need more resources in your coping skills toolbox. I've put my Intro to Somatic Eating® mini course on sale for 50% off until midnight on Tuesday 5/16. You can learn more HERE: https://satiated.mykajabi.com/offers/L2B45adz
As always, I'm here for you every step of the way on this healing adventure!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Natalie Rose here:
Instagram: https://www.instagram.com/wakeupandsmelltherosay/
TikTok: https://www.tiktok.com/@wakeupandsmelltherosay
Website: www.wakeupandsmelltherosay.com
Contact: wakeupandsmelltherosay@gmail.com
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
There are many many approaches to navigating a harsh internal critic. With myself and those I work with, I like to teach to see it as a part of you that is saying such cruel things because it's trying to get your attention. Often even negative attention is still attention.
Once you've heard this part out, then you can explore what it needs, how it's feeling, and how it wants to be met. And sometimes, this part needs support remembering that it can take breaks and have some fun.
In this week’s episode, I chat with Sacred Walker, mental health coach, mind body health expert, executive confidence coach, and founder of Limitless Leaders Mastermind, about building up your self care resources, putting your inner critic on a vacation, and how to turn your vices into victories.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/put-your-inner-critic-on-a-vacation
Whether you're working on your internalized mother to mother yourself, or a mom to a person, plant, or fur friend, with mother's day coming up, you deserve further support in your relationship with your food and body. I'm putting my Intro to Somatic Eating® mini course back on sale for 50% off until midnight on Tuesday 5/16. You can learn more HERE (https://satiated.mykajabi.com/offers/L2B45adz) and if you have any questions, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sacred here:
Instagram: https://www.instagram.com/asksacred/
Linkedin: https://www.linkedin.com/in/sacredwalker/
Website: https://sacred-walker.mykajabi.com
Contact: sacred@sacredwalker.net
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I have so so many memories around clothing store fitting rooms. The most interesting thing to do where I grew up in Connecticut was often to go to the mall with friends. Laughing, crying, and feeling stuck on the floor in despair all occurred within the walls of a fitting room.
We learn that clothes have meaning from a young age. The size we can fit into becomes symbolic for how we "fit" into society. When your clothes stopping fitting you, it can feel like so much more than just needing to get new clothes. It can spark stress, anxiety, panic, fear, and worry.
This conversation has come up a lot lately with those I work with around what do you do when your clothes no longer fit and you feel overwhelmed and even start to feel drawn to going back on a diet.
So, in this week’s episode, I explore 4 somatic practices you can explore when you're in that moment when you're trying on clothes and they don't fit. These practices can support you in feeling safe after the threatening experience you've had with clothes.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/my-clothes-no-longer-fit-and-im-freaking-out-what-do-i-do
With time and practice, you can learn to regulate your nervous system and feel more at ease in your own skin, regardless of your clothing size.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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 here: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: support@stephaniemara.com
Support the show:
Become a supporter of the show here: https://www.buzzsprout.com/809987/supportCheck out my favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeating
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I have a very special guest with me today on the podcast.
A little backstory first, I was chatting with a previous guest on the podcast a few months ago about my brother in law, who is a farmer and consultant to companies with natural climate solutions. He is passionate about teaching others on soil, food and the health of our environment.
After mentioning what he does, this guest said, "Wow, I'd love to hear more from him." So I reached out to Jacob and was like, you've got to come on my podcast.
I know I talk a lot here about the emotional aspects of our relationship with food and why we may eat to self soothe. And a part of healing your relationship with food can also be falling back in love with the nourishing qualities of food and feeling empowered, that you get to choose what food you satiate your body with.
In this week’s episode, I chat with Jacob Fox, farmer and consultant to companies with natural climate solutions, about healing your relationship with food through connecting with your local farmers and farmers markets, why choosing local food makes a difference, and questions to ask your local farmers.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/getting-to-know-your-local-farmers
I talk about creating your Satiated Plate in the Somatic Eating® Program. There are 5 more days to sign up! We start on Thursday April 20th. You can learn more and sign up today here: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jacob here:
Instagram: https://www.instagram.com/fox.ranch/
Resources from this episode:
Kiss the Ground
Dirt: The Erosion of Civilization
Savory Institute
The Bionutrient Food Association
Joel Salatin
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
The first time I went to therapy I was a senior in high school. I'm incredibly grateful that my first therapeutic experience was deeply beneficial and I worked with someone that was a great match for me at the time.
At the end of our work together, she gave me a journal. Inside she wrote a note that said:
For Stephanie: To keep track of all your thoughts, dreams, wishes, fears, loves and disappointments. They are all precious and uniquely yours! With best wishes as you start your new adventure.
I get a little teary eyed reading this so many years later. I journaled every single day for 4 years after that. I began a love of journaling and that there was a space I could go where I didn't have to filter or sensor myself. Where I could be entirely myself with no judgment, shame, or guilt for what I was thinking, feeling, or experiencing.
So when I discovered that there was someone out there who was doing Somatic Journaling, I had to talk to them more to hear about their work.
In this week’s episode, I talk with Jennifer Arnspiger, Somatic Writing Coach and author of the memoir Dark Pretty, about what happens in a Somatic Writing session, coming to terms with being a highly sensitive person, how journaling can support with trauma healing, and how to work with resistance.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/somatic-journaling-and-giving-your-body
If journaling is not your cup of tea, that's alright! Find somewhere that you can feel completely free to be yourself. That could be through art, nature, dancing, or doing anything that taps you into your creativity and gives you space to express you.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jennifer here:
Facebook: https://www.facebook.com/highlysensitivehealing/
Instagram: https://www.instagram.com/highlysensitivehealing
Website: https://jenniferarnspiger.com
Body Story Journaling Course: https://jenniferarnspiger.com/bodystorycourse
Contact: hello@jenniferarnspiger.com
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
In my early 20's, I went on a journey to heal my gut. After years of being in pain, I got a colonoscopy and endoscopy completed to check to make sure I didn't have a digestive disorder.
The only thing the doctor prescribed me with at the time was IBS or Irritable Bowel Syndrome and told me to watch my triggers and that was it. I felt frustrated and confused. And so I dove into everything I could learn about the gut.
Now, I know many of you have heard me talk about how it's often not about food yet rather the state you're eating food in that affects how food is digested and assimilated. AND, I have a very sensitive digestive tract. I discovered along the way that there were some foods that absolutely did not work with my body and left me feeling pain, bloated, mentally foggy, digestively uneasy, and drastically affected my bowel movements.
If you're someone who has some kind of medical food guidance AND you're trying to heal your relationship with food to experience food as safe, this can be difficult to navigate. Having been on this exploration myself and supported others when they discover a food does not resonate with their body or needs to be taken out to support the body with a particular symptom, I wanted to offer some support if you find yourself on a similar path.
In this week’s episode, I share four somatic approaches to food when you need to take certain foods out of your daily eating for medical or body listening purposes. You will learn about Boundary Mentality, the healing nature of choice, and what to do if you're not ready to let a certain food go that doesn't resonate with your body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/feeling-safe-and-empowered-with-food
There are 20 days left to sign up for the Somatic Eating® Program! If you're tired of being on this food healing journey alone, come join this amazing community with others that will truly get what you're going through. Click HERE to learn more and looking forward to connecting with you soon! https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
When I was diving deeper into healing my relationship with food, my therapist at the time suggested I read Eating in the Light of the Moon by Anita Johnston.
I was living by myself for the first time, trying to practice slowing down, and enjoying spending time with myself. I would do this through snuggling up on my couch and picking up this book.
Not only is it an amazing read, but this book holds a special place in my heart for this time I spent with it and myself. So...
In this week’s episode, I had the honor to chat with Dr. Anita Johnston, author of Eating in the Light of the Moon, Co-creator of the Light of the Moon Cafe, and Executive Clinical Director of 'Ai Pono Hawaii Eating Disorder Treatment Program, about how metaphor will help you to heal your relationship with food, what you will need to learn to release food from the job of helping you self soothe, and how to crack the code of your food cravings.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-food-and-body-issues
You will continue to learn about interpreting your food impulses in the Somatic Eating® Program! We start on April 20th and will spend 11 weeks together creating a more regulating relationship with food and your body. Go to somaticeating.com to learn more and sign up today. If you have any questions, email me back anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Anita here:
Instagram: https://www.instagram.com/dranitajohnston/
https://www.instagram.com/lightofthemooncafe/
https://www.instagram.com/aiponohawaii/
Website: https://dranitajohnston.com/
https://lightofthemooncafe.com/
https://www.aipono.com/
Free Gift: Food & Metaphor Guide http://lightofthemooncafe.com/sat
Contact: anita@dranitajohnston.com
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
If I look back on my healing journey and the paths of those I have worked with, I see similar themes. It can all start with some kind of trauma and insecure attachment in childhood that created dysregulation in the body. To manage that, a focus on food and body image came in.
It can feel like the dieting, exercising, and hyper focus on your food and body are giving you some sense of control, but really these things are controlling you and keeping you at a distance from yourself (and for good reason!)
So when the urge arises to take back your life, we sometimes have to work it backward. It can start with breaking up with dieting, healing your relationship with food, and then slowly (very slowly) coming back into your body to feel what's there and has been there all along.
In this week’s episode, I chat with Saskia Carr, Intuitive Eating, Body Image, and Mindfulness Coach, about what diet culture is, what the process of breaking up with dieting looks like, the illusion of body control, that healing our relationship with our bodies does NOT need to include loving our bodies, and on your healing journey what comes after no longer worrying about your food or body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breaking-up-with-diet-culture
This healing adventure takes time. It took me about a decade to feel like I have a regulating and safety producing relationship with my food and body. Now, you might be thinking, "Stephanie, I don't have that amount of time. I need to heal this yesterday."
I get it. I had those thoughts too. And, taking your time will be worth it. You won't be at a standstill. Small increments of change will occur every day, every week, every month. If I can be of support in any way on this path, reach out anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Saskia here:
Instagram: https://www.instagram.com/intuitively.eaten/
Website: https://www.saskiacarr.com/
Contact: saskia@saskiacarr.com
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
It's truly amazing how many body based healing modalities are out there now.
I've been involved in the somatic world way before somatics was "in" and cool. Most of my family probably thought I was going into some fake psychotherapy degree, but as soon as I read the description of the classes, I knew that was the path for me. I came in to my somatic psychotherapy program loudly declaring I was going to be the one who combines somatics and nutrition.
And now, I see others doing this more and more. It's wonderful that so many practitioners are learning about and infusing somatic work into their practices and it can also feel overwhelming with all the suggestions out there.
This is why I'm excited for you to listen to today's podcast episode with a practitioner who has been diving into and teaching brain retraining and nervous system regulation also before it exploded in popularity the past few years.
In this week’s episode, I chat with Lindsay Mitchell, PA-C, Brain Retraining Coach and the founder & CEO of Vital-Side, about what brain retraining is, how food sensitivities can have nothing to do with the food itself, and brain retraining exercises. We break things down in this episode into bite sized pieces of practical actions you can explore to step into a different relationship with food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-food-sensitivities-and-fear-of-food-with-brain-retraining
Many of the things we discussed today are also explored in the Somatic Eating® Program. I will be sharing a special offer to those on the waitlist this upcoming Tuesday. So be sure you've joined and I'll be in touch more soon! https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lindsay here:
Instagram: https://www.instagram.com/myvitalside/
Website: https://vital-side.com/
Reset: https://vital-side.com/pages/reset-7-day-course “SATIATED50” for a discount code of 50% off
Contact: https://vital-side.com/pages/contact-us#
Support the show
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
As I move closer to my 40's, I've noticed many changes in my body. A few more gray hairs. Some distinguishing wisdom wrinkles.
I'm excited to see that the changes a woman's body goes through in her life is becoming more openly discussed and normalized. Your body is going to change as you transition from your menstrual years, to peri-menopause, and into menopause.
I like to think of it like a play (for those of you that don't know, I was a former actress and have been in more plays than I can count).
Act 1: pre-menstrual years. Act 2: menstrual years. Act 3: post menstrual years.
In each act, your body is going to need different kinds of support. It will ask for different forms of physical movement and have changing nutritional needs.
I know you've heard me often say that we cannot change what we're not aware of. So, the more awareness you have, the more you can prepare yourself for each act of your life.
In this week’s episode, I chat with Kitty Blomfield, cofounder of NuStrength and Saturee, about the importance of weight lifting as you transition into perimenopause, how to step off the restrict-binge cycle, eating more (not less!) including carbs and sugar, and committing to the journey with your ever changing body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/supporting-your-body-through-menstrual-cycle-changes
As a heads up, a few F-bombs are dropped in this episode so if you have little one's around, be sure to put on headphones. Additionally, we do discuss a bit on tracking your intake. We make it clear in this episode that if you're someone who has a history if disordered eating or an eating disorder that tool will not be one that you will want to utilize.
If you have any questions after listening to this episode, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kitty here:
Instagram: https://www.instagram.com/kittyblomfield/
Website: https://www.nustrength.com.au/
Podcast: https://podcasts.apple.com/au/podcast/weight-loss-for-women-eat-more-train-less-get-results/id1488713797
Contact: https://www.nustrength.com.au/contact-us
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Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
Have you ever called your patterns of binge eating, emotional eating, restricting, yo-yo dieting self sabotage?
The idea of self sabotage means that you're doing something to block your success. I want to reframe that you are NOT getting in your own way when you play out your familiar food coping mechanisms again and again and again.
Defining them as self sabotage interferes with gaining insight from your behavior as you're then seeing it as wrong, bad, or something to be "fixed." Start to see your patterns with food as information on the state of your body and parts of you that are needing to feel safe.
In this week’s episode, I talk about what self sabotage is, why you need to stop thinking of your food coping mechanisms as self sabotage and what to do instead when you feel the familiar impulse to eat when you're not physically hungry.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/self-sabotage-doesnt-exist
One of the pieces of feedback I've received from those who have gone through the Somatic Eating® Program is that they cultivated more compassion and awareness around their food patterns where they felt like even when they engaged in a familiar food coping mechanism they no longer self abandoned afterward.
If you're curious about how to get to this place in your relationship with food, the next Somatic Eating® Program starts April 20th. Go to somaticeating.com to join the waitlist. Those on the waitlist will receive a special offer when doors open.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
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Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I started practicing yoga when I was 20 years old. It was the first practice I had ever engaged in that brought me closer into my body.
We often get these messages that embodiment practices will help us with mindfulness and find inner peace. But, the truth is that the act of doing something to bring you closer into your body can feel intense.
Food can often come in to support you in keeping yourself at a distance from your body that is holding on to past wounds, traumas, and emotions that feel too much to be with. Embodiment practices can also be a process of learning to sit in discomfort and make it more comfortable little by little.
Just like an onion, there will be many many layers to this healing journey.
In this week’s episode, I chat with Livia Shapiro, author of the Somatic Therapy Workbook, about what healing from an eating disorder can look like, what tools you will need to learn along the way, and the power of embodiment and movement practices.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/non-linear-healing-journey-from-an-eating-disorder
If you're on this healing journey and looking for more support, email me at support@stephaniemara.com anytime. I'm here for you every step of the way!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Livia here:
Instagram: https://www.instagram.com/liviashapiro/
Website: http://ecstaticunfoldment.com/
Contact: http://ecstaticunfoldment.com/contact
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Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I always knew my environment affected me and meeting my husband, Ethan who is in environmental design, brought that to a whole new level.
He looks up so much to see the structure of a building and the ceiling that even our dog Tato looks up as well.
Over the years, we've explored the intersection between architecture and our relationship with food. So I thought it was about time to bring him on the podcast and dive in deeper.
In this week’s episode, Ethan and I talk about how our environment affects us, how we affect our environment, and how that can all affect our relationship with food and inform us of our bodily state based on the environments we feel drawn to being in.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-your-sensory-experience-of-an-environment-can-increase-or-decrease-patterns-of-emotional-and-binge-eating
The next Somatic Eating® Program is coming up in April. We further discuss your eating environment in the program. So, if you're curious about diving into this deeper, go to somaticeating.com and join the waitlist. You will be first to hear when the doors open.
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
Being stuck in patterns of binging, emotional eating, and yo yo dieting can feel all consuming. You're either trying to heal from the food patterns, immersed in the food patterns, or recovering from a recent episode of the food patterns.
I know when my binge eating was at its worst, I felt like I had tunnel vision. All I could focus on was trying to stop the binge eating. There was little space for curiosity to explore why the binge eating was happening in the first place.
The thing is no longer binging, emotionally eating, or dieting is NOT the final step to your healing. Once you stop reaching for food to support you in feeling safe, that will be the FIRST step on your healing adventure. You will then have space to explore why food came in to support you.
In this week’s episode, we're going to explore the wisdom in your food behaviors and reflect on what they've been supporting you with.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/heal-patterns-of-binge-eating-emotional-eating-and-chronic-dieting
Looking for more support on this journey? Schedule a free 20 minute Connect Call with me here! https://www.stephaniemara.com/lets-chat
With Compassion and Empathy,
Stephanie Mara Fox
Support the show
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
There is ongoing confusion around body acceptance, how to live in a body and be at peace with it, and pressure that you need to figure out body appreciation all on your own.
I personally don't believe in the saying, "you need to love yourself before anyone else can love you."
I did NOT love my body when I met my husband over a decade ago. I was very open about that with him from the beginning. I was struggling to live in such a sensitive body that had curves in, what I perceived, as all the "wrong" places.
One day, Ethan walked me into the bathroom and had me look at myself in a full length mirror. He put his hands on my waist and said, "These are where your hip bones are. You can't change that."
For some reason, on this particular day, it landed in a way it never had before. There is an exquisitely designed structure inside of me, that has been passed down to me, that is just me. I can fight it and create more ongoing internal unrest or I can choose to accept it and turn all that emotional anguish out at a world that taught me that my body shape should be different than what it simply is.
In this week’s episode, I chat with Erica Mather, Embodiment Educator and author of Your Body, Your Best Friend about how to disconnect your body's image from your identity, how to begin perceiving your body with brand new eyes, and breaking down what we're taught to believe about our bodies.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/unraveling-body-and-its-image-from-your-sense-of-self-and-identity
I want you to know that you don't need to love your body. You can be at a place where you're still longing for it to be different. You can be grieving for the body that may never be. This will be a part of your ongoing journey in having a relationship with your body. That is the one thing that won't change is that this is your body and the only one you will have.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Erica here:
Instagram: https://www.instagram.com/erica_mather/
Website: https://ericamather.com/
Contact: https://ericamather.com/contact/
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Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
In my early 20's, I used to get panic attacks. It's part of what led me to explore meditation to be able to befriend my body and make more space to sit with what is.
One of the very first suggestions I received to navigate panic attacks was to describe my environment. It was my first experience of a somatic concept called pendulation, where you acknowledge what is happening in your body and then create distance between yourself and the intense sensation and attend to something externally.
This practice of describing my environment has stuck with me and something I offer to those I work with as well. When things feel like too much, you can zoom out and land your body in the safety of this exact second.
In this week’s episode, I chat with Stephanie Scarminach, Somatic Intuitive Healer, about what somatic work is, how we learn from our environment to disembody, what supports with coming back into the body, very slowly, so you can start to cultivate more connection and trust within yourself.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-somatic-healing
If this is work you're curious about diving into, I wanted to let you know that I currently have openings in my private practice. You can schedule a 20 minute Connect Call with me to chat some more HERE: https://www.stephaniemara.com/lets-chat
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Scarminach here:
Instagram: https://www.instagram.com/stephaniesomatics/
TikTok: https://www.tiktok.com/@stephaniesomatics
Website: https://stephaniesomatics.com/
Contact: stephanie@stephaniesomatics.com
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I remember the first thing my parent's taught me how to cook in the kitchen. It was an omelet.
It was an amazing experience to take all these ingredients to form something delicious and that I was able to make for myself.
Over the years, I've felt incredible gratitude that there was a love of cooking and making recipes that have been passed down from generation to generation in my family.
What memories do you have around cooking and being in the kitchen growing up? Was cooking a joyous, connecting occasion? Or was cooking a disastrous, overwhelming experience that rarely occurred in your home growing up?
Feeling safe and empowered in the kitchen can start with our initial experiences cooking with our family. Cooking for yourself can be a way to attune to your body and explore what it needs. Making the exact meal, with the specific flavors and spices can be a regulating act of giving yourself what you want.
In this week’s episode, I chat with Callie Cavanaugh, founder of The Eat In Method, about creating a kitchen that feels safe to be in so that you can find more play, attunement, and creativity with cooking for yourself.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-a-safe-attuned-and-loving-kitchen
Cooking for yourself can be such a process. So many emotions can arise on this journey. The kitchen can be a strong mirror back to ourselves. Take all the baby steps you need. This can start with looking up recipes and seeing the ones you're drawn to so that beginning this adventure can be filled with connection, fun, and pleasure.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Callie here:
Instagram: https://www.instagram.com/calliecavanaugh_/
Website: https://calliecavanaugh.com/
Contact: callie@nonnaeats.com
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode.
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
Here we are. Several hours left of 2022.
You may have started to feel the marketing from Wellness and Diet Culture already start to pick up steam and tomorrow is the day they've been waiting for.
There will be an increase in ads for diets, weight loss, detoxes, and cleanses. These ads will tap into your deepest fears about your body and this is why January needs to become a month where you're showing your body daily it is safe to be as it is.
In this week’s episode, I had an inspiring conversation with Abbie Attwood, Anti-diet Nutritionist, about why elimination diets don't work, how what we think about a food affects how we digest that food, and entering into the new year with body trust.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/ditch-wellness-and-diet-culture
If you want to learn three new somatic tools to support you in getting to know your body more when in relationship with food, my Intro to Somatic Eating™ mini course is on sale for 50% off until midnight on Tuesday 1/3. Learn more HERE: https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Abbie here:
Instagram: https://www.instagram.com/abbieattwoodwellness/
Website: https://www.abbieattwoodwellness.com/
Contact: abbie@abbieattwoodwellness.com
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
I have not engaged in a binge eating experience for over a decade now. But, prior to that, binge eating would come and go in my life. I would go through periods of binging and then utilize dieting as a way to put a stop to all of it. Of course, the binge eating would come back at some point because I had not addressed what was fueling my binging.
When I finally started to heal the dysregulation in my body, I was also at a point where I no longer had it in me to diet. I saw how ineffective, restrictive, and disconnecting dieting was and I didn't want to do it anymore. That meant though that I would find myself in binge eating behaviors several times every week with what felt like no out. It was deeply uncomfortable and I wasn't ready to let it go.
In this week’s episode, I talk about how to be with the intense longing and desire for your binge eating to go away now. We will explore one powerful tool to support your body in feeling calm in the face of internal pressure to make a change immediately.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-be-with-the-intense-longing-and-desire-for-your-binge-eating-to-go-away-now
Satiated will be taking the next week off.
No matter what happens in your relationship with food this next week, remember that you're always doing the best you can. If you're feeling overwhelmed and dysregulated around friends and family or reflecting on holiday events from the past and you find yourself reaching for food when you're not physically hungry, that is you doing the best you can in that moment.
Your best doesn't mean that you're not engaging in your food and body coping mechanisms. Your best means that you're going to keep showing up for yourself again and again and again no matter what unfolds.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
Have you felt that intense urge that going back on a diet would just solve everything? It may have felt that your needs, physically and emotionally, became too big and dieting would keep everything in check.
So you go on a diet, and for a while, you feel in control. All your needs can get shoved aside to only focus on the need to feel successful at this diet.
And the moment that you crave something off the diet, when you've spent several days or weeks eating all those foods that have been labeled as bad, you might hear an internal voice say, "F this" and you eat and eat and eat to try to satiate all those needs that were put aside.
In this week’s episode, I talk about the process of breaking up with dieting and the first step to take to no longer have dieting be a part of your life.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breaking-up-with-dieting
If you're looking for more support on this journey, respond back to this email anytime. I know this healing adventure as I've been through it and am here for you in every stage and phase.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
The holidays can be one of the hardest times of year when it comes to food behaviors. Stuck in the restrict-binge cycle, so normalized around this time, it can be difficult to be in your body and fully present with those around you.
Body image concerns, family, difficult conversations can make this a dysregulating time. And when you're trying to step off of the diet culture wheel, it can feel confusing when to stick up for yourself, when to set boundaries, and when to change the topic of conversation when diet conversations come up.
In this week’s episode, I talk with Nina Manolson, Body-Peace® Coach, about choosing when to defend, deepen, or deflect when in conversation with family, giving yourself full permission to eat, and tips to embody.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-eat-with-full-permission
I'm here for you every step of the way on this holiday season. If you're looking for more support and want to schedule a session to chat more, you can book a Free Connect Call with me here: https://www.stephaniemara.com/lets-chat
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Nina here:
Instagram: https://www.instagram.com/ninamanolson/
Facebook: https://www.facebook.com/NinaManolsonBodyPeace
Website: https://ninamanolson.com/
FREE Practicing Body-Peace Journal: https://ninamanolson.com/body-peace/
Contact: nina@ninamanolson.com
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Happy Satiated Saturday!
When I was stuck in the restrict-binge cycle, Thanksgiving would be one of the times of the year I would allow myself to eat whatever I wanted in whatever quantity with no judgment afterward. The interesting thing I noticed was that I never ended up eating as much as I thought I would just by giving myself permission ahead of time to eat.
The relaxation I felt knowing I was going into a situation allowing myself to do whatever I wanted and needed to do supported me in feeling connected and actually able to hear my hunger and fullness cues, something that is very hard to do when you're feeling stressed and disconnected.
In this week’s episode, we will explore how to create a food intention somatically to decrease being in Dieting Mentality and increase shifting into Boundary Mentality where you're slowing down, tuning in, and listening to your body and the feedback its giving you on what is going to feel best to you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/stop-overeating-during-the-holidays
If you create a food intention after listening to this episode, respond back to this email or join my free Satiated Facebook here and let me know what it is!
https://www.facebook.com/groups/satiatedcommunity/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
Being around certain people and foods during the holidays can bring up all sorts of reactions. These family members and friends and food can be perceived as threatening to your well being and safety and so your body moves into a fight or flight response.
In this state, you might find yourself trying to gain control by restricting your intake and then binging later for your body to get what it needs nutritionally.
You may then find yourself stuck in a cycle of restricting and binging on food throughout the holidays which can leave you feeling even more dysregulated and disconnected. The thing is that this pattern is not really about food. It has become your way to try to feel connected and safe around people that leave you feeling unseen, unheard, and misunderstood. To break this cycle, more pauses need to occur for you to slow down and tune in to make space to feel whatever you're feeling.
In this week’s episode, I offer 3 somatic tools you can utilize to support you in breaking the restrict-binge cycle and stay connected and feeling safe throughout the holidays.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/decrease-the-restrict-binge-cycle-during-the-holidays
You're never ever doing anything wrong or bad or shameful. You're doing the best you can to take care of you in any moment. If you're desiring to talk to someone throughout the holidays, book a Free Connect Call with me here: https://www.stephaniemara.com/lets-chat
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I have said this before and I'll say it again. Your food behaviors are happening for a reason. Binging, restricting, chronic dieting, and body image concerns all come up to support you and satisfy a need that is not being met.
They are there to help you feel safe and in control.
And so, healing disordered eating or an eating disorder will mean addressing the root cause that is fueling your food and body behaviors. It's not really about the food. It will be about addressing what your body is holding onto from past trauma and beliefs that need to be looked at and potentially updated.
In this week’s episode, I talk with Asher Seruya, psychotherapist, illustrator, and writer, about diet culture, fatphobia, the effects of religion on our eating behaviors, and how our past traumas and generational trauma color our experience of the present.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/whats-fueling-your-eating-disorder
Begin to experience every eating experience as a doorway into yourself. What, when, why, and how you're eating can all inform you of how you're processing your life.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Asher here:
Instagram: https://www.instagram.com/badashtherapy/
Website: https://ashermseruya.com/
Tik Tok: https://www.tiktok.com/@badashtherapy
Contact: Asher@ashermseruya.com
References:
Diets Are A Lot Like Religion
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
Two decades ago, I was navigating being on and off diets, binge eating, emotionally eating, overexercising, and doing anything I could to run away from my body. My body was the place that was holding on to trauma and food was the answer to feeling regulated and safe.
On my journey to healing my relationship with food and body, I explored yoga, multiple different therapeutic modalities, and experimented with various ways to eat to deepen into relationship and understanding of my body. Along the way, I received my Master’s Degree in Somatic Psychotherapy and have now been working for over a decade to support others worldwide to find a safe, secure, and satiated relationship with food.
A common theme I’ve found over the years is that almost every single person I’ve worked with - who was looking to decrease patterns of chronic dieting, binge and emotional eating, eating disorder behaviors, and body image concerns - had some kind of trauma in their past.
Let's define trauma as anything that occurred too much, too fast, and there was no one around to help you regulate and know everything was going to be alright. I have seen gaps in the approach to supporting others to heal their relationship with their food and body, which has fueled me to explore what is actually going to guide others into a safe and regulating relationship with food. And this is how over the years Somatic Eating™ was created through all my clinical and educational experiences.
In this week’s episode, I talk about what Somatic Eating™ is, how it can support you in your relationship with food, what is explored in Somatic Eating™ and a special offer for those interested in joining my Somatic Eating™ Program (for free!)
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-somatic-eating
The start of the Somatic Eating™ Program is coming up this next Friday! Be sure to listen to this episode to learn how you can win a free spot and if you have any questions, email me at support@stephaniemara.com and we can talk some more. Ready to sign up now? go HERE: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
When it got to a point where I felt like something needed to change with my patterns of binge eating, one of the steps I took was when I felt the urge to binge I would put on music and move my body.
At the time, I was living by myself in a small 1 bedroom apartment. I would put the music up as loud as I needed and move in ways that I probably would not do in front of other people. I would get down on the floor and throw a temper tantrum. I would cry and cry and cry. What I didn't know I was doing at the time was something called urge surfing.
In this week’s episode, I talk about what urge surfing is, how it can support you in healing patterns of binge eating, and what to do while you're urge surfing.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/urgesurfing
You never need to be on this adventure alone. As a reminder, my Somatic Eating™ Program begins on November 4th. You will learn more about urge surfing and receive support in this practice. . Want to chat and see if the Somatic Eating™ Program is a good fit for you? Email me at support@stephaniemara.com and we can talk some more. And if you're ready to sign up, go HERE: https://www.somaticeating.com/
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
Have you ever felt like there was an internal war playing out about your body and its appearance?
You have the thoughts that play out that judge and criticize your body. And then every now and then, you have another set of thoughts when you look in the mirror appreciating and liking your body.
This can create the uncomfortable experience of cognitive dissonance where it feels like one of these body thoughts needs to win out.
In this week’s episode, I discuss utilizing cognitive dissonance in a way that can support you with in enhancing your acceptance of your body. I explore four effective interventions discussed in the 2012 Body Project: A Dissonance-Based Eating-Disorder Prevention Intervention research.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/utilizing-cognitive-dissonance-to-enhance-your-body-acceptance
Doing this in community can make this adventure easier. This is why I created the Somatic Eating™ Program to learn, grow, and connect with others on a similar healing path. We start on November 4th and will be together for 11 weeks, learning how to create a safe, secure, and satiating relationship with your food and body.
There will be one live call each week to learn the tools of Somatic Eating™ and space to ask every question you could have about what's currently going on with food for you to receive support with whatever you're navigating.
I will be there for you every step of the way through the holidays, a time of the year where so much can arise emotionally. If you want to chat about this program and see if it’s a good fit for you, email me at support@stephaniemara.com and we can chat further! And if you're ready to sign up today, go to somaticeating.com and you can sign up right now.
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
Yoga was my first entry into the world of the mind body connection. Since my early 20's, I have been curious about the body and what other modalities are out there that help tap us into the wisdom of our body and learn how to communicate with it.
One of the interesting modalities that is out there is called EFT or Emotional Freedom Technique. It's also referred to as tapping as you tap certain parts of your body to help regulate and support your body in moving into a relaxation response.
In this week’s episode, I explore EFT with Sherry Lukey, EFT Tapping Expert for Heart-Centered High Achievers. We explore how the body can become dysregulated from our childhood experiences and how EFT can support with regulation and helping the body feel safe so that food and dieting is no longer needed to lean on for that sense of safety.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/transform-your-yo-yo-dieting-with-eft
And....
EXCITING NEWS! The Somatic Eating™ Program doors are officially open. We begin on November 4th and for 11 weeks you will receive the Somatic Eating™ tools to discover a safe, secure, and satiated relationship with food.
If you're ready to stop dieting, take steps to end patterns of emotional and binge eating, and have no idea where to start, I've got your back and will be there for you on this journey every step of the way. You can learn more HERE: https://www.somaticeating.com/
And if you have any questions about the program, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sherry here:
How to tap: https://www.youtube.com/watch?v=V16jP-A_7FU&t=3s
Facebook: https://www.facebook.com/sherrylukey.EFT.specialist
Instagram: https://www.instagram.com/sherrylukey/
Linkedin: https://ca.linkedin.com/in/sherry-lukey-9094a0113
Website: https://www.sherrylukey.com/
Tapping to release anxiety starter kit: https://www.sherrylukey.com/start-here
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I have noticed a war between the body acceptance/body positivity movements and the lose weight/change your body movements.
I have even had those I work with me ask me, "If I want to change my body does that mean I don't love my body?"
It can feel really confusing and you're just trying to do the best you can to take care of you and your body.
The truth is, that only you will know what is best for you. If experimenting with different weight loss strategies lights you up, makes you feel more alive, and doesn't interfere with you living your most vibrant life, great! Go exploring. If working on being alright with this body just as it is feels incredibly pressing in your life and that is where your body is calling you, trust that impulse.
Something you can track is are my habits and patterns with food opening up my life more or closing it down? Do I feel freer or more constricted? Would I turn down a invite from a friend because of how I look or fear of what I'll eat? Could I go on vacation and know no matter what happens with my food and body everything is going to be alright?
In this week’s episode, I chat with Lisa Moskovitz, RD, CDN, and the CEO of NY Nutrition Group, about decreasing shame of wanting to lose weight while also striving to be alright with your body as it is, mentally moving toward a weight range instead of a set weight, your eating persona, and some innovative exercises to start doing with your food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/can-you-lose-weight-and-practice-body-acceptance-at-the-same-time
Something that Lisa mentioned at the end of the podcast is the importance of reaching out for support. If you're feeling stuck in this inner tug of war with wanting to both change and accept your body, reach out! You do not need to be on this journey by yourself.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lisa here:
Instagram: https://www.instagram.com/lisamnutrition/
https://www.instagram.com/nynutritiongroup/
Website: https://www.nynutritiongroup.com/
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Over the summer, I was interviewed by Raakhee Natha, who has her MS in journalism, over a decade of experience in behavior change, has certificates in Brain-based Coaching (ICF Accredited), NeuroLeadership, Mind Body Eating Coaching, and is writing a book.
She wanted to hear my thoughts on Body Wisdom, Somatic Nutrition and my creation of Somatic Eating™.
I loved this interview so much I wanted to share it.
In this week’s episode, you will get the opportunity to listen to that interview where we talk about what Somatic Eating™ is, what body listening looks like, how to heal trauma through relationship with food, taking a somatic approach to physical movement, and so much more.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/wisdom-of-your-body
As a reminder, the doors to the Somatic Eating™ Program will be opening soon! Those on the waitlist will be receiving a special offer so be sure to go to somaticeating.com to join the waitlist.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I spent years in patterns of binge eating and emotional eating. The healing path was messy and confusing. I figured out a lot on my own.
Part of what drove me to create the Satiated Podcast was that I never wanted anyone to feel like they needed to navigate this journey alone. I wanted to create a space for others on a similar adventure to receive baby steps in creating the kind of relationship they wanted with their food.
In this week’s episode, I talk with Jessie Jean, Certified Mind Body Eating Coach, who will offer more bite sized tools to healing your relationship with food. We will discuss 5 effective brain based techniques to begin to cultivate awareness around what might be fueling your food behaviors and new input you can experiment with to regulate yourself and change how you show up with food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/heal-impulsive-tendencies-with-food
You don't have to be on this healing path alone. Doors to The Somatic Eating™ Program will be opening soon! If you want to be on this adventure with a group of others also on the same path in healing their relationship with their food and body, go to somaticeating.com to join the waitlist.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jessie here:
Instagram: https://www.instagram.com/jessijeannn/
TikTok: https://www.tiktok.com/@jessijeannn
Website: www.foodfreedomonlineprogram.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
As the movements of Health at Every Size and Body Positivity have grown, I have seen more and more confusion around how to have relationship with food.
I've found myself in so many conversations that if a person wants to challenge their body, change their body, change their weight, does that mean they're no longer a person who is appreciating their body?
It can be incredibly confusing!
In this week’s episode, I talk with Michelle Shapiro, Integrative & Functional Registered Dietitian, about the difference between coddling and compassion when it comes to your own nutrition, tapping into your inner rebel, what listening to body wisdom can look and feel like, how we've been duped by food companies, and so much more. This is a conversation not to be missed!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/coddling-and-compassion-in-nutrition
If you want to chat about this Satiated Podcast episode further, come join me on Patreon. You will be able to attend monthly live calls to ask questions you have about anything discussed. You can join the Satiated Podcast Membership here: https://www.patreon.com/stephaniemara
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Michelle here:
Instagram: https://www.instagram.com/michelleshapirord/
Website: https://michelleshapirord.com/
Wellness Map: https://www.wellnessmap.co/
Contact: michelleshapirord@gmail.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
We all have many parts of us. You have an inner child, an inner teenager, an inner perfectionist, an inner people pleaser, an inner worrier, and many more.
Your parts were created at a time when you needed them. They were trying to support you, protect you, and make sure you would be alright.
As you grow older, these parts show up when their beliefs about what will support them in feeling safe is threatened.
In this week’s episode, I explore 4 different internal parts of you that urge you to binge eat and reach for food to self soothe and how to start responding to them in ways that will leave you feeling more connected and regulated in your body.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-part-of-you-is-choosing-to-binge-eat
My Intro to Somatic Eating™ mini course is on sale for Labor Day for 50% off until midnight on Monday 9/5.
Somatic Eating™ is my life's work. It is a body-oriented, sensation focused therapeutic approach to eating. This approach facilitates a decrease in patterns of emotional eating, binge eating, chronic dieting, binge-restrict cycle, and body image concerns.
This mini course will provide you with three Somatic Eating™ tools that will begin to shift your relationship with food to one that feels more regulating, grounding, and connecting. You can learn more here and if you have any questions, email me at support@stephaniemara.com anytime. https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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
Patreon Membership: https://www.patreon.com/stephaniemara
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
For a long time, I would rather feel uncomfortably full than feel my emotions.
I would rather eat too much, than drop into my body.
I would rather feel so hungry that I couldn't feel anything at all.
When you're in the process of healing your relationship with food, often there can be an over focus on what is happening with food. Your relationship with food is a window into your relationship with your emotions.
When your emotions and sensations feel safe to experience, then your relationship with food can change. The more time you spend with yourself, the less food is needed to help regulate you as you're already doing that on your own.
In this week’s episode, I talk with Heidi Gruss, Personal Development Coach and Psychotherapist, about why creating time to be with you is crucial to any transformation and practices you can engage in to move toward the changes you would like to make in your life.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/stop-self-soothing-with-food
As a reminder, if you want to chat about this Satiated Podcast episode, come join my membership on Patreon! You will be supporting the show to continue to produce episodes and be able to attend monthly live calls to ask questions you have about anything discussed here. You can join the Satiated Podcast Membership here and looking forward to connecting with you more!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Heidi here:
Instagram: https://www.instagram.com/heidigruss/
Facebook: https://www.facebook.com/heidi.gruss
Linkedin: https://www.linkedin.com/in/heidigruss/
Website: https://www.heidigruss.com/
Contact: heidigruss@yahoo.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I'm sitting here trying to find a way to express in words just how powerfully transformative it is to learn about your nervous system.
If you've been navigating patterns of binge eating or emotional eating and have tried every trick, tip, and strategy out there, the missing piece is learning about your nervous system and how your body lets you know what state its in based on your food urges.
This is something over the past several years I have been teaching every single person I work with. As soon as you start to experience your food cravings as information from your body, you can begin to respond to them differently.
In this week’s episode, I talk with Jamie McCoy, Licensed Integrative Psychotherapist and Trauma Coach about the nervous system, what it is, and why it's so important to learn how to regulate to change binge or emotional eating patterns.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/power-of-nervous-system-regulation
Nervous system regulation takes time and practice and you get to take all the time you need on this journey. And as always, I'll be there for you every step of the way.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jamie here:
Instagram: https://www.instagram.com/myintegrativetherapist/
Facebook: https://www.facebook.com/nervoussystemreset
Website: https://www.myintegrativetherapist.com/Home
Contact: info@myintegrativetherapist.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I would really like to say I'm a former People Pleaser, but that would just be a big lie. Instead, I would like to say that I've come to know the People Pleaser part of me and what they believe they would get from pleasing someone else.
There are a lot of reasons why people pleasing tendencies can get cultivated. It can be a response to trauma that gives you some sense of control that if you can make everyone happy you won't be abandoned or harmed. It can be a response from what you learned from those around you that it's the "norm" to put everyone else before yourself. It can be learned from your culture and fears around being viewed as selfish.
By saying yes to everyone else though, this can increase patterns of binge eating and emotional eating as food comes in to finally put yourself first. Food may be the only place you feel comfortable putting yourself first. To alter these food behaviors, your relationship with No and setting boundaries needs to be healed.
In this week’s episode, I chat with Suzanne Culberg, who is a Nope Coach, about how over-giving can lead to over-consumption. We explore what small steps anyone can take to begin to put themselves first so that food comes in less to do that for you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/people-pleasing-is-feeding-your-emotional-eating
If you want to chat about this Satiated Podcast episode, come join my membership on Patreon! You will be able to attend monthly live calls to ask questions you have about anything discussed here and discuss the episode with fellow Satiated listeners. You can join the Satiated Podcast Membership here and can't wait to see you over there!
https://www.patreon.com/stephaniemara
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Suzanne here:
Instagram: https://www.instagram.com/suzanne_culberg/
Facebook: www.facebook.com/suzanneculberg
Website: www.suzanneculberg.com
First 2 chapters of her book: www.suzanneculberg.com/book
Contact: info@suzanneculberg.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I remember the first time a therapist assigned to me that I take myself out on a date. I spent the afternoon reading books in a local book store. I went to the movies by myself for the very first time. I bought myself dinner and ate it outside.
It was the first time I truly experienced enjoying my own company after years of running away from myself. There can be so much focus in the body positivity movement on loving the external form of your body and yet who is the person inside of it? Could taking yourself out on a date and getting to know yourself inside and out lead to appreciating your body as it is?
In this week’s episode, I had an important and fascinating conversation with Perle Noire who is an intuitive healer, creative director, transformative coach, and the creator of The Healing Through Seduction program. She is an advocate for people searching for a community to reclaim their bodies and control over their sensuality. We will explore what seducing yourself means, acts you can engage in to romance yourself to feel appreciated in your body, and getting to know your body through discovering what turns it on.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/learning-to-love-your-body
As a heads up, we get into some conversation around sensuality and sexuality. I have found this is an important exploration when healing your relationship with your food and body. For many individuals, a difficult relationship with food can occur as a response to past sexual trauma or not getting your intimacy needs met in your life. This is a different kind of conversation than I've ever had on the podcast. If you notice reactions arise as you listen to this episode, take time to journal, reflect, and do what you need to do to take care of you.
With Compassion and Empathy,
Stephanie Mara Fox
PS: If you want to dive into chatting about this Satiated Podcast episode, come join my membership on Patreon! You will be able to attend monthly live calls to ask questions you have about anything discussed here. You can join the Satiated Podcast Membership here and can't wait to see you over there! https://www.patreon.com/stephaniemara
Keep in touch with Perle here:
Instagram: https://www.instagram.com/theperlenoire/
Website: https://blackburlesquequeen.com/
Free Challenge: https://unique-maker-925.ck.page/d2ab5f339c
Contact: https://blackburlesquequeen.com/hireperlenoire
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
When I was in the thick of my emotional eating and binge eating patterns, food was often used to check out instead of check in.
I would even wait days to check in with myself until I saw my therapist and then burst into tears expressing everything my body had been holding onto and then the pattern would repeat where all those emotions would build inside my body leading up to a binge and a release only at one point in time where I felt safe enough to let go. If this pattern sounds familiar to you, the work here is to start to use regular meal times as opportunities to check in with yourself. There needs to be more time incorporated into your day where you connect with your body, check in with what's there, and give it space to be expressed.
In this week’s episode, I talk about a new routine you can create for yourself before or after you eat to start to incorporate more opportunities to self regulate throughout your day.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/decrease-emotional-eating
I have some very exciting news! Satiated Podcast is on Patreon. You can now join the Satiated Podcast Membership. For only $19 a month, you will receive opportunities to connect with others listening to the podcast, receive content I will only post on Patreon, and be able to attend monthly live calls to ask questions you have about anything discussed here. If you sign up in the next two weeks, you will also receive the opportunity to have a session with me that will go live on the podcast. You can join the Satiated Podcast Membership here: https://www.patreon.com/stephaniemara and can't wait to see you over there!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
For many years of my life, I had a deep fear of gaining weight.
My body shape had been connected to my ability to find love and be loved.
My body had been connected to my worth.
My body had been connected to my ability to be liked. Does this sound familiar at all? What has your body shape been connected to? Where did you learn that having a thinner body would be better?
For myself, it came in from Seventeen Magazine. It came from my closest guy friends telling me to lose weight. It came from observation of how individuals in middle school, in high school were treated differently. It came from Disney movies.
In this week’s episode, I explore the wisdom in the fear around a weight change and offer 3 somatic practices you can experiment with when this fear comes up.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/do-you-fear-gaining-weight
As a reminder, my Intro to Somatic Eating™ mini course is on sale for 50% off for only 10 more days.
Somatic Eating™ is my life's work. It is a body-oriented, sensation focused therapeutic approach to eating. This approach facilitates a decrease in patterns of emotional eating, binge eating, chronic dieting, binge-restrict cycle, and body image concerns. This mini course will provide you with three Somatic Eating™ tools that will begin to shift your relationship with food to one that feels more regulating, grounding, and connecting.
You can learn more by clicking here: https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
Have you ever felt like your patterns with food are all you have ever known? Like you can't remember a time when you weren't doing the eating behaviors that you would love to change?
The Satisfaction Cycle is a concept that comes from Body Mind Centering and has impacted the field of Somatic Psychology. It describes how our developmental movement patterns influence our actions and sense of self in the world.
These developmental movement patterns were all important ways that you as a baby experienced the world through your body. Any of these movement patterns that innately occur can get interrupted by your home life, traumatic experiences, and life situations.
In this week’s episode, I dive into what these developmental patterns are and what can happen in your relationship with food if any one of these is interrupted.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-your-developmental-stages-and-current-food-habits-are-connected
As a reminder, my Intro to Somatic Eating™ mini course is on sale for 50% off until midnight marking the Summer Solstice Tuesday June 21st.
Somatic Eating™ is my life's work. It is a body-oriented, sensation focused therapeutic approach to eating. This approach facilitates a decrease in patterns of emotional eating, binge eating, chronic dieting, binge-restrict cycle, and body image concerns. This mini course will provide you with three Somatic Eating™ tools that will begin to shift your relationship with food to one that feels more regulating, grounding, and connecting. "Wonderful mini (huge) course. I LOVED it. And believe me, I have tried a LOT of approaches."
Learn more by clicking here: https://satiated.mykajabi.com/offers/L2B45adz
And if you engage in the practices or journal about the questions offered in this episode, email me with any new insights that get cultivated for you!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
As I have been navigating some health issues for over a month now, I have been reflecting on what is health?
We're given a lot of different messages from diet culture or fitness culture around various different definitions of health. There are also many different kinds of health. Mental health. Physical health. Emotional health. Spiritual health.
Honestly, I don't think anyone can define health for you. Only you're going to know what health feels like in your unique body and what facilitates that feeling.
In this week’s episode, I talk with Brenna O'Malley about what is health, how to bring more focus to your mental health, and how your food and body patterns have been trying to support you in cultivating the health you're looking for.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-health
If you're desiring further support on this food and body journey, I'm putting my Intro to Somatic Eating™ mini course on sale for 50% until midnight marking the Summer Solstice Tuesday June 21st.
Somatic Eating™ is a body-oriented, sensation focused therapeutic approach to eating. This approach facilitates a decrease in patterns of emotional eating, binge eating, chronic dieting, binge-restrict cycle, and body image concerns. This mini course will provide you with three Somatic Eating™ tools that will begin to shift your relationship with food to one that feels more regulating, grounding, and connecting. "Wonderful mini (huge) course. I LOVED it. And believe me, I have tried a LOT of approaches."
Learn more by clicking here: https://satiated.mykajabi.com/offers/L2B45adz
If you have any questions, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Brenna here:
Instagram: https://www.instagram.com/thewellful/
TikTok: https://www.tiktok.com/@brennaomalleyrd
Website: https://thewellful.com/
Contact: brenna@thewellful.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
We are at that time of year where you may find yourself pulling out your summer clothing and having all sorts of judgments arise around clothes that perhaps don't fit anymore or needing to change your body to wear that bathing suit you want to wear at the beach.
The idea of a "summer body" or a "bikini body" is a creation of the diet and fitness industries. Think about it...if you didn't feel like you needed to change your body for warmer weather, diet programs and summer workout bootcamps would potentially go out of business. You would find clothes that feel comfortable on your current body and go on your merry way.
In this week’s episode, I talk with Cherie Miller about transitioning into summer with more discernment and curiosity around the external messages you receive at this time of year, what quasi-healing is when it comes to healing patterns of disordered eating, and how getting comfortable with discomfort and compassion are huge components on this food and body healing adventure.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/transitioning-into-summer-with-body-compassion-and-confidence
You may have a routine of how you transition into summertime. Get curious this year if those thoughts or judgments or inner dialogues bring you into closer connection with you and the kind of relationship you want to be having with your body. You can catch those habitual reactions to your body, pause, and redirect. You get to choose how you want to be relating to yourself in any moment.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Cherie here:
Instagram: https://www.instagram.com/foodfreedomtherapist/
Website: www.foodfreedomtherapy.com
Contact: info@foodfreedomtherapy.com
Resources mentioned in this episode:
Kristin Neff: https://self-compassion.org/
Self-Compassion: The Proven Power of Being Kind to Yourself
The Mindful Self-Compassion Workbook
Intuitive Eating by Evelyn Tribole and Elyse Resch
Supportive Hashtags to look up:
fatliberation #weightstigma #fatphobia #riotsnotdiets #dietsdontwork #losehatenotweight #bodyliberation #fatactivism #fatliberation #fatpositivity #fatacceptance #fatpositive #endweightstigma #fatbodypositivity #weightbias #fatshaming #bodyneutrality #fatisnotabadword #bodyacceptance #allbodiesaregoodbodies #bodyneutral #bodyrespect
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
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https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
I remember coming home from parties in my college years and binging on food. It was a fast, disembodied, deep longing experience. I felt emotionally malnourished.
Emotional satiation can come from feeling attuned to, understood, connected, appreciated, and heard. When this isn't happening, food can be a placeholder for all you're desiring emotionally.
In this week’s episode, I talk with Lacou Flipse about coming to food fed, meaning that we need to feel close and connected and intimate with ourselves first before eating. This can alter how, when, and why you eat. We also explore authentic vs inauthentic pleasure when it comes to food and so much more.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/coming-to-food-fed
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lacou here:
Instagram: https://www.instagram.com/lacouflipse/
Website: https://www.enlightenedmunch.com/
FB Group: https://m.facebook.com/groups/PEPGroup
Contact: Lacou@enlightenedmunch.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
When you feel the urge to binge or emotionally eat, it can feel like you have no other option but to do it. The urge to self-soothe with food can feel like someone else has inhabited your body, you have disappeared and taken a vacation somewhere else.
As you eat more and more and your body sensations grow of perhaps feeling bloated, uncomfortable, and overly full, is when you might come back into your body and wonder what just happened, where did you go?
You have maybe been engaging in this food coping mechanism for decades of your life and so it will take time to shift this behavior. It has been supporting you in so many different ways.
In this week’s episode, I share my own experience with binge eating and how the power of choice can begin to transform these food behaviors.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-power-of-choice-when-healing-patterns-of-binge-eating
If you're looking for more support on this journey, email me at support@stephaniemara.com anytime. I'm here for you on this food and body adventure.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show
Happy Satiated Saturday!
In the process of writing my book on Somatic Eating™, I interviewed my mom about my food habits growing up. I was quite a "picky" eater. While plenty of different foods were offered to me, my favorite thing was peanut butter and jelly sandwiches and buttered noodles. It's funny to reflect on this because as an adult, I have more of the philosophy of I'll try anything once.
I have worked with a lot of parents over the years that are just trying to do the best they can to feed their children and it can be confusing! Allow sugar or don't allow sugar? Force them to eat their vegetables? Rules around dessert? Your kid's relationship with food can be a strong mirror back to you and reflect back everything you might be working on in your relationship with your food and body as well.
In this week’s episode, I loved my conversation with Nicole Cruz, Registered Dietitian specializing in disordered eating and family feeding, about food freedom foundations for you and your kids, how to navigate sugar with kids (and for yourself), and looking inside self when you have reactions around your kid's (or anyone's) food behaviors. Even if you don't have kids, you were once a kid and listening to this episode can raise awareness around what you potentially grew up with that affected your relationship with food and begin to support your inner child in new ways.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/food-freedom-foundations-for-you-and-your-children
As a reminder, never forget that you have always been doing the best you can to take care of you and your family. Take some time today to acknowledge yourself for one small thing that you have done to show up for you or your significant others or your kids.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Nicole here:
Instagram: www.instagram.com/nicolecruzrd
Courses: www.courses.nicolecruzrd.com
Website: www.nicolecruzrd.com
FB Group: www.facebook.com/groups/joyfuleatingforyourfamily
Contact: nicole@nicolecruzrd.com
Resources mentioned in this episode:
Ellyn Satter Institute
Secrets of Feeding a Healthy Family by Ellyn Satter
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I went on my first diet when I was 13 years old. Weight Watchers. That single year of my life set up a decade of mistrust in my body.
Sound familiar? What was the first diet you went on? Weight Watchers? Whole 30? Jenny Craig? The Grapefruit Diet? Noom?
Saying goodbye to dieting and diet culture takes time and practice. The fact that you're here already shows you have been working on releasing yourself from diet culture's rules and regulations.
In this week’s episode, I had an enlightening chat with Mya Kwon, Anti-Diet Dietitian and Food+Body Therapist, about why diets don't work, set point weight range, intuitive eating, and diet culture detoxing.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-diets-dont-work-and-how-to-do-a-diet-culture-detox
As a reminder, the first launch of the Somatic Eating™ Program will be coming up this summer!!! If you want to receive all the satiating updates on the Somatic Eating™ Program go to somaticeating.com and join the waitlist.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Mya here:
Instagram: https://www.instagram.com/foodbody.peace/
Website: https://www.foodbodypeace.com/
Contact: nutrition@myakwon.com
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I navigated patterns of binge eating for about a decade of my life. Decreasing these food behaviors took time, patience, and practice. It was messy. It was non-linear. It was intense and at times even fun.
I remember the first time I binged in front of my now husband and he looked at me with no judgment whatsoever and said, "well, how was that?"
You might be thinking, "Wait. You binged in front of someone!?!?!"
Binge eating behavior perpetuates when it stays in the dark where it can feel like a shameful act. Part of healing can be engaging in the food behaviors you normally do by yourself with a regulating presence around.
Binging in front of someone shifted something inside of me. It made me slow down and get really curious. Here I was choosing food to try to regulate my body and I noticed that what felt MORE regulating was talking and connecting with the person in front of me. I got the opportunity to observe how ineffective this food pattern was at giving me the sense of safety I was looking for.
Of course, just because I was aware of this didn't change the binging right away. That took time to transform.
In this week’s episode, I had an incredibly honest, inspirational, and profound conversation with Sarah Dosanjh, Psychotherapist and author, about her creative and messy journey to heal patterns of binge eating, ways to begin this binge eating healing adventure, and what this path actually looks like. Get ready. We go deep!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/i-cant-stop-binge-eating-help
Last, I have some exciting news! The first launch of the Somatic Eating™ Program will be coming up this summer!!! If you want to receive all the satiating updates on the Somatic Eating™ Program go to somaticeating.com and join the waitlist.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sarah here:
Instagram: https://www.instagram.com/the_binge_eating_therapist/
YouTube: https://www.youtube.com/c/TheBingeEatingTherapist/featured
Website: www.thebingeeatingtherapist.com
Contact: sarah@thebingeeatingtherapist.com
Resources mentioned in this episode:
Brene Brown's video The Difference Between Sympathy and Empathy: https://www.youtube.com/watch?v=KZBTYViDPlQ
Loving What Is by Byron Katie
Man’s Search for Meaning by Viktor Frankl
Keep in touch with Stephanie Mara here: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: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Has anyone ever told you to just stop your emotional eating and binge eating? Like that's the easiest thing to do is to just stop.
I get so frustrated when I hear these stories. I know that the #1 thing you would want to stop in your life are these patterns.
We have to shift the dialogue that these food behaviors are not about willpower, they are not a sign of weakness, you're not doing anything wrong.
These food patterns are often the only way your body knows how to regulate and feel safe. To change patterns of emotional eating and binge eating means that nervous system regulation will need to occur BEFORE your food behaviors can transform.
In this week’s episode, I talk with Aisha Tambo, Personal Trainer for the Spirit and Somatic Experiencing Practitioner about why regulating your nervous system is so important and a plateful of different tips and trick on how to regulate your nervous system. I LOVEDDDD this conversation and if you're someone who has been curious about how to feel more grounded and less stressed in your life this is a must listen.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/regulating-your-nervous-system-and-co-regulating-with-nature
Once you're done listening to this episode, take some time to journal about what people, environments, nature, pets, places support you in feeling regulated, calm, and connected.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Aisha here:
Instagram: https://www.instagram.com/bridgingthedreamtime/
Facebook: https://www.facebook.com/bridgingthedreamtime/
Website: http://somatictherapytoronto.ca/about-aisha.php
Contact: aishatambo11@gmail.com
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I'm Jewish. Some of you may know this. Some of you may not. While I would like to imagine this wouldn't change anyone's perception about who I am, for some individuals meaning is made for them out of this information.
So as a desire grew to talk about the connection between religion and disordered eating patterns, I noticed and observed some fear arise talking about my own experiences.
Being Jewish though and everything I navigated in relationship with food is informed by my Jewish upbringing and shaped who I am as a practitioner. I grew up surrounded by foods having meaning and so I have had an ongoing fascination with how we all relate with food in different ways for so many different reasons.
In this week’s episode, I talk about how Judaism shaped my relationship with food. I discuss why it's so important to reflect on your own religious upbringing and how it may have affected your relationship with your food and body so you're aware of the beliefs you bring to the table every time you eat.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/religion-disordered-eating-jewish-upbringing-and-a-forever-changed-relationship-with-food
I provide a list of journaling questions in this episode. If it feels safe and comfortable to you, feel free to email me back any insights you have from these reflections!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I remember the first time I read Julia Ross's book The Mood Cure in 2009. It was the first time learning that what I was eating and when I was eating affected how I felt in my body.
Since then, the field of Mental Health Nutrition has exploded as more information has emerged on how our hormones, neurotransmitters, and stress affect our relationship with food.
In this week’s episode, I talk with Stephanie Small, Licensed Clinical Social Worker and Nutritionist, about what Mental Health Nutrition is, how addressing our rhythm to eating, gut health, and optimal functioning of our neurotransmitters can affect your sugar cravings and binge eating experiences, and so much more!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-mental-health-nutrition
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie here:
Instagram: https://www.instagram.com/kitchenwitchtherapist/
Website: www.stephaniesmallhealth.com
www.laslobasdelcorazon.com
Contact: info@stephaniesmallhealth.com
Resources mentioned in this episode:
Nutrition Essentials for Mental Health by Leslie Korn
The Antianxiety Food Solution by Trudy Scott
Gut and Psychology Syndrome by Natasha Campbell-Mcbride
The Mood Cure by Julia Ross
The Diet Cure by Julia Ross
A Mind of Your Own by Kelly Brogan
WomanCode by Alisa Vitti
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When I was in the process of healing my gut from severe digestive pain, I had to do a lot of food experiments. This included taking out some foods I suspected were correlated with the digestive pain I was experiencing and noticing and observing if I felt any different.
These food experiments were crucial to deeply understand my body and what my symptoms were trying to tell me. And as my gut healed, I later needed to invite all of these foods back in to see these foods as not good or bad, rather foods that my body simply responds to differently in different moments.
Using food as a tool to heal your body can be a multi-faceted process, especially when you're also trying to heal your relationship with food as well.
In this week’s episode, I talk with Sarah Sherwood, Embodiment Coach and Somatic Experiencing Practitioner, about her Lyme Disease healing journey, her relationship with food throughout that process, the body respect boundaries with food she needed to set, and the conversations she needed to have with others to make her healing path as smooth as possible.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/when-you-need-to-use-food-as-a-tool-to-heal
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sarah here:
Instagram: https://www.instagram.com/sarah_sherwood/
Facebook: https://www.facebook.com/Sarah.Sherwood.Somatic.Coaching
Website: https://sarah-sherwood.com/
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I remember the period of time when I stopped dieting, quit following diet culture, and removed myself from the whole dieting world. I'll be honest, it was messy!
The thing is the rules and regulations of dieting can create a sense of safety that you're doing something "right" and you're in control. When you have potentially been relying on a diet for years to provide you with the "rules" on how to eat, it can bring up all sorts of emotions no longer having those regulations to abide by when eating.
Throwing out all rules and regulations when it comes to food can feel overwhelming and dysregulating that you find yourself back on a diet to feel that sense of safety from the structure.
In this week’s episode, I will teach you about the signs you can notice when you're in and out of your Window of Tolerance as a key to releasing yourself from dieting and identifying when will be the optimal timing to engage in new food experiments.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/perfectly-timed-food-experiments
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I remember a time in my life when I lived across the street from a gym. This was a time when I was diving deeper into my own personal growth and healing, working with a somatic therapist, and binging regularly to try to regulate as looking at these dark things in my life was not easy.
I would eat to the point of feeling so uncomfortably full I couldn't attend to or focus on anything else. Some nights, I just did not want to sit with that fullness and so I would walk over to the gym at 9:00, 10:00, even 11:00 pm at night and walk on a treadmill or use the elliptical until I didn't feel full anymore.
Sweaty, exhausted, and numb, I would walk back to my apartment, shower, and just go to sleep.
I share this because, first, if this is a pattern you're in right now, please know you're not doing anything wrong. You're showing up the best you can right now with everything you're trying to navigate in your life and in your body. Second, that pattern that was playing out with my food and body wasn't really about my food or my body image.
It was a time of my life I was actively taking myself outside my comfort zone. It was a time I was challenging the ways I showed up with myself and with others. It was a time when I thought the tears of grief from what I was processing would never stop. Eating and moving my body just became moments of respite from what felt, at times, too intense to navigate. If you're reading this nodding your head, I see you, I understand, I get it.
In this week’s episode, I talk with Jessie Asya Kanzer, author of her new book Don’t Just Sit There, DO NOTHING: Healing, Chilling, and Living with the Tao Te Ching, about her journey of healing from an eating disorder and how finding the Tao Te Ching and learning to be with herself changed everything for her.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/seeking-stillness
As a reminder, you never have to navigate this food and body healing journey alone. If you're looking for more support, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Jessie here:
Instagram: https://www.instagram.com/jessiekanzer/
Facebook: https://www.facebook.com/JessieKanzer
Website: https://jessiekanzer.com/
Book: Don't Just Sit There, DO NOTHING: Healing, Chilling, and Living with the Tao Te Ching
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
At my undergraduate school, I was required to take 2 physical movement/gym classes as one of the requirements to graduate.
I despised gym class growing up. I was always last on any run, could never climb a rope, and hand eye coordination to hit a volleyball was never my strong suit.
I heard through some friends that the weight lifting class was the easiest class to take. There was no actual class. You just had to show up at the gym regularly lift weights and fill out a form on what you did.
This class began my love of weight lifting. It made me feel strong, capable, and empowered. Something I have discovered over the years of lifting is that you can truly deeply know how deserving you are of respect, love, appreciation, acceptance just as you are and still want to challenge yourself.
In this week’s episode, I talk with Kylie Larson, the founder of Lift To Get Lean, about how transformative lifting weights can be, why diets don't work, the importance of reverse dieting if you have been dieting for a long time, and so much more.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/stepping-into-more-more-food-more-muscle-more-presence
If you have any questions about this episode, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kylie here:
Instagram: https://www.instagram.com/thekylielarson/
Website: www.lifttogetleanwithkylie.com
Contact: https://www.lifttogetleanwithkylie.com/contact
Resources mentioned in this episode:
The Body Is Not An Apology by Sonya Renee Taylor
The High Five Habit by Mel Robbins
WomanCode by Alisa Vitti
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
This upcoming week is National Eating Disorder Awareness Week.
The National Eating Disorder Association lists the warning signs of an Eating Disorder as:
- Preoccupation with weight, food, calories, dieting, and/or body image.
- Development of abnormal, secretive, extreme, or ritualized food or eating habits.
- Withdrawal from usual friends and activities.
- Evidence of binge eating, such as the disappearance of a large amount of food.
- Evidence of purging behaviors, including frequent trips to the bathroom after meals, self-induced vomiting, periods of fasting or laxative, diet pill, or diuretic abuse.
- Compulsive or excessive exercising.
- Discoloration or staining of the teeth.
- Feelings of isolation, depression, anxiety, or irritability.
Is there any part of this list that you identify with?
Disordered Eating and Eating Disorders all lie on a spectrum and anyone, at any age, in any body can experience this kind of relationship with food.
In this week’s episode, I talk with Stefanie Michele, Binge Recovery & Body Image Coach about what it takes to heal from an eating disorder, the importance of body neutrality, and that part of healing includes a re-discovery of oneself.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/a-deep-dive-into-body-neutrality-healing-disordered-eating-and-rediscovering-self
I'm putting my Intro to Somatic Eating mini course back on sale for 50% off this week until midnight on Sunday 2/27. Healing your relationship with food and body takes time and practice. This mini course will provide you with three new Somatic Eating™ tools to support you on this journey. Click here to learn more: https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stefanie here:
Instagram: www.instagram.com/iamstefaniemichele
Facebook: www.facebook.com/iamstefaniemichele
Website: www.iamstefaniemichele.com
Podcast: Life After Diets Podcast
Email: stefanie@iamstefaniemichele.com
Resources mentioned in this episode:
The F*ck It Diet by Carolyn Dooner
The Untethered Soul by Michael Singer
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Body trust can get disrupted for many reasons often beginning at a young age.
I know for myself, my body trust was gone the moment I went on my first diet at 13 years old. For the next decade of my life, hunger and satiation cues were drowned out by numbers and by shoulds and shouldn'ts.
If you paused right now and asked yourself honestly, do you trust your body?
Whatever answer comes back is alright. Change starts with awareness. We cannot change what we are not aware of.
In this week’s episode, I talk with Sera Lavelle, Clinical Psychologist about how body trust is broken and how to re-build it. If you're working on building up your trust in your body, this episode is for you!
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-re-build-body-trust
Healing our relationship with food and body takes time and you get to take all the time you need on this adventure.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Sera here:
Twitter: @healthhypnosis
Instagram: @nyhealthhypnosis, @beabettereating
LinkedIn: www.linkedin.com/company/nyhealthhypnosis
Facebook: www.facebook.com/nyhealthhypnosis/
Website: https://www.nyhealthhypnosis.com/, https://beabettereating.com/
Email: sera@nyhealthhypnosis.com, sera@beabettereating.com
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
How have you been enjoying the podcast guests so far? I would love to hear your reactions and insights. Respond back to this email with any new pieces of wisdom that have been cultivated for you. And, if there is a specific topic you would like explored with a specific guest, reach out anytime and let me know.
And exciting news! Satiated Podcast has a new look. Thrilled for this new podcast cover you can look out for when you search for the Satiated Podcast.
Every first Saturday of the month, you will still receive an episode just with me so you can continue to discover a Somatic Eating™ perspective on your relationship with food and body.
So, I'm curious, have you ever seen a picture of yourself and then had a barrage of harsh internal comments arise?
A strategy you may have come up with may be to just not get in pictures, to decline and avoid being in pictures to not have to navigate that internal dialogue.
In this week’s episode, I will walk you through what is happening in your body, why it's having this kind of response to seeing a picture of you, and 3 different reactions you can explore to begin to repattern your reaction when seeing a picture of you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/see-a-picture-of-yourself-and-judge-what-you-see-heres-what-to-do
If you experiment with these different reactions after seeing a picture of you, email me at support@stephaniemara.com and let me know how it's going and what you discover!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I truly believe our bodies love being in movement. Yet, movement or exercise has become synonyms with losing weight and changing our bodies. This has made it that physical movement is now either worth it or not worth it, beneficial or pointless, effective or ineffective. ALL movement can be supportive to the body, even if you're just sitting in a chair swaying to music.
Today, I talk with Kim Basler, Food Freedom and Mindset Coach, speaker and coauthor of the best selling book, Owning Your Choices, stories of courage from inspirational women around the world. Her global reach has allowed her to support 1000s of women with self love, finding peace with food and their bodies and improving their mindset to become the best version of themselves.
In this week’s episode, we discuss what has broken our relationship with physical movement and how to begin stepping into a more nourishing relationship with being in movement in our body just as it is.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-a-nourishing-relationship-with-physical-movement
Something that Kim and I also discuss on today’s call was the Institute for the Psychology of Eating. I have been a teacher at this Institute for the past decade supporting individuals in healing their relationship with their food and body and becoming certified as Mind Body Eating Coaches. You can learn more about the Institute for the Psychology of Eating here (a new class is coming up in March!) https://ipe.isrefer.com/go/MBECClandingPage/spollock/
Looking forward to connecting with you all again next week.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Kim here:
Facebook: https://www.facebook.com/kim.basler
Instagram: https://www.instagram.com/kimbasler_foodfreedom/
Website: www.kimbasler.com
Email: kim@kimbasler.com
Book A Discovery Call with Kim: https://calendly.com/kimbasler/discovery-call-45min
Empowered Movement Membership: https://portal.kimbasler.com/offers/d7pczNhD/checkout
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
This episode of the Satiated Podcast we're going deep! I talk with Lauren Merklin, who is a fat Anti Diet Coach for women. She helps women unlearn diet culture and fatphobia, to live beyond the scale and view their body as an ally instead of an enemy.
Lauren's passionate about creating a safe space for women, especially plus size, to heal away from diet culture and weight bias so they can finally have a peaceful relationship with food and their body. She uses a non-diet HAES and fat positivity approach to wellness.
In this week’s episode, we explore body positivity and how far away we have moved from the original intention of this movement, what is anti fat bias, how it could be affecting you, the history of fat bias, and explorations to engage in for yourself to explore your own body beliefs. This is an incredibly powerful episode. If you have struggled with your body image, this is a must listen.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-fat-bias-and-how-could-it-be-affecting-you
If you have any questions, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Lauren:
Build Better Boundaries Course (Starting next week!): https://www.antidietfatty.com/courses/boundaries
Website: https://www.antidietfatty.com/
Download her free 9 responses to diet talk so you can protect your own healing while respecting loved ones here: www.antidietfatty.com/f/9responses
Instagram: @antidietfatty
Email: lauren@antidietfatty.com
Resources discussed in this episode:
108 Factors That Affect Weight: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/296290/obesity-map-full-hi-res.pdf
Sabrina Strings: @SaStrings, sabrinastrings.com, Book: Fearing the Black Body: The Racial Origins of Fat
Aubrey Gordon: @yrfatfriend, yourfatfriend.com, Book: What We Don't Talk About When We Talk About Fat
Lucy Goldring: @lucy.goldring
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
This past year, the Satiated Podcast has doubled its number of downloads. We're growing and it's exciting! With growth comes change.
There are so many incredible practitioners out there with a similar passion to support you in your relationship with your food and body, challenge diet culture, and support you in cultivating a deeper connection with yourself. I want to bring in these other incredible teachers, counselors, practitioners, coaches, therapists to diversify the support you receive here. Each month, you will now receive new interviews and still solo episodes with me. I'm thrilled to be bringing in the wisdom and experience of others. You can utilize the tools I have been teaching here for the past 2 years.
Notice how your body responds to different perspectives, different teachers, and different offerings. This is an opportunity to discover what resonates with you and what doesn't, what challenges you, what makes you feel seen and understood, what feels like it's outside your comfort zone. Take in what you want to take in and supports you in feeling emotionally and physically satiated and leave the rest.
In this week’s episode, I chat with Marissa Angeletti, MA, LPC, Somatic Therapist, Ayurvedic Practitioner, Movement-Based Trauma Specialist, and Therapeutic Movement Educator and Practitioner. We discuss what is Ayurveda, how Ayurveda approaches our relationship with food, and how you can start to utilize these concepts in your life.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/healing-your-relationship-with-food-with-ayurveda
I hope you enjoy this nourishing conversation and if you have any questions, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Marissa Angeletti Contact:
Website: http://inlokahmotion.com/
Events: http://inlokahmotion.com/events-pg
Instagram: https://www.instagram.com/inlokahmotion/
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
What have you connected with the holiday season?
Has this time of year been connected with an increase in stress, financial concerns, family wounds, loneliness or perhaps connection, gratitude, giving, traditions, and rituals?
When the holiday you celebrate starts to get closer and closer, how do you feel in your body? As New Year's Day approaches what comes up for you? There has been a lot of societal norms created around the holiday season. One of those can be the holidays is a time where you spend it with family. Yet, if being in the presence of your parents or siblings has felt frustrating, dysregulating, and sad, this is also a time of year that you may find yourself reaching for food to emotionally self soothe more and more.
In this week’s episode, I wanted to offer 3 new messages you could feed your body this holiday season to navigate this time and your relationship with food with more empowerment.
You can also read the transcript to this week’s episode here
https://www.stephaniemara.com/blog/3-new-messages-to-feed-your-body-this-holiday-season-to-decrease-emotional-eating
Be gentle with yourself and please know you're not alone in what you're experiencing at this time of year. Through the rest of this holiday season into the New Year, my Intro to Somatic Eating™ mini course is back on sale for 50% off until midnight on January 1st. If you would like more tools in your eating toolbox, this mini course will offer you three new Somatic Eating™ tools to support you with creating the empowered and embodied relationship with food you have been wanting. https://satiated.mykajabi.com/offers/L2B45adz
If you have any questions, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When healing your relationship with food, often healing your relationship with your emotions, and feeling safe in your body, needs to be attended to. This can be a journey that takes time and, on this adventure, food can be consciously utilized as a co-regulator.
Co-regulation occurs when in relationship with another human being. Their nervous system affects your nervous system. Have you ever noticed how you feel different in your body when someone speaks to you in a calm, compassionate way? Or have you noticed how you feel in your body when someone holds eye contact with you and holds your hand?
Our body's affect each other on a body to body level. Our body's talk to each other.
In this week’s episode, let's explore two ways you can begin to use food as a co-regulator to support you in navigating your day and emotional body with more ease.
You can also read the transcript to this week’s episode here:
https://www.stephaniemara.com/blog/how-to-use-food-as-a-somatic-coregulator
Exciting announcement! The Satiated Podcast is opening up to interview wellness practitioners, coaches, and therapists also on a mission to support others in their relationship with their food and body to discover emotional and physical satiation for themselves. If you're interested in being on the Satiated Podcast, fill in this inquiry form and I will be in touch!
https://forms.gle/EfgcoxCq5dBCVzSt5
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
The first form of love you receive in life is often from food.
Being fed as a baby provides attunement, regulation, soothing, and being held, seen, and cared for. For the rest of life, food can then be connected to am I safe, seen, and heard. It makes sense that if you're not feeling these things as an adult, food would then come in to provide you with what you're looking for.
This all starts with how you were supported in the early stages of your life. Your first life experiences set your nervous system up to feel, on a day to day basis, calm and regulated or on constant high alert. As you age, your relationship with food will connect with the relationship you have with your parents.
In this week’s episode, I will discuss how your relationship with your parents shows up in your relationship with food and a Somatic Eating™ pre-meal embodiment practice you can engage in.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-your-relationship-with-food-mirrors-your-relationship-with-your-parents
You don't have to navigate this alone. If you're ever looking for more support, email me at support@stephaniemara.com anytime to get set up with a free 20 minute Connect Call.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
In the US, we just celebrated Thanksgiving, the day where restricting your intake all day and then overeating and binge eating is normalized as something you just do on this holiday.
The day after a holiday, after potentially eating a lot of food, there may be an urge to not eat. This impulse can arise for many reasons. Some may be:
- Still feeling full the morning after
- Worries about your body's health
- Fear around weight changes
- Trying to navigate bodily discomfort with more ease
In this week’s episode, I will explain how to navigate this urge differently and offer a Post Holiday Somatic Eating™ Plan to navigate the day and days after a holiday with more calm, ease, connection, and self attunement.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-your-post-holiday-somatic-eating-plan
As a reminder, my Intro to Somatic Eating™ mini course is on sale for 50% off until the end of the day on November 28th, tomorrow. If you would like more tools in your eating toolbox, this mini course will offer you three new Somatic Eating™ tools to support you with creating a new relationship with food.
https://satiated.mykajabi.com/offers/L2B45adz
Keep being gentle with yourself at this time of the year and I'm here for you every step of the way.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
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TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Attachment theory explores the relationship between a parent and child and how that relationship affects future development and behavior. Insecure attachment has been found in many research studies to be connected with higher rates of disordered eating.
Your attachment style can reveal itself in how you relate with others and can also show up in your relationship with food as well. There are 3 different insecure attachment styles that include: Anxious, Avoidant, and Disorganized.
In this week’s episode, let's dive into each insecure attachment style and how they can show up in your relationship with food.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-your-attachment-style-affects-your-relationship-with-food
Having awareness of your attachment style can be empowering so that you have a deeper understanding of why you interact with your food the way you do. Change begins with cultivating awareness of what is. Awareness can create space for you to have a choice to show up in your relationship with food in a familiar way or in a new way.
As a Thanksgiving treat, my Intro to Somatic Eating™ mini course is back on sale for 50% off until November 28th. If you would like more tools in your eating toolbox, this mini course will offer you three new Somatic Eating™ tools to support you with creating a new relationship with food. If you have any questions, respond back to this email anytime.
https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
How old were you when you started to choose food to self soothe? Sometimes this can happen later in life and what I often hear with those that I work with is that it started very young. The overeating, emotional eating, binge eating, undereating, restriction all came into your younger you's life for a reason.
And what plays out in your relationship with food during the holidays is also happening to protect and support your Inner Child in many different ways.
In this week’s episode, I wanted to write a love letter to your Inner Child to offer an example of what they might need to hear during this holiday season.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/this-is-what-your-inner-child-needs-to-hear-this-holiday-season
You get to decide what is going to be most supportive to you and your Inner Child in any moment. And once you make your Food Decision, you get to trust that you have made the best decision you could.
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Thanksgiving is my mother's favorite holiday. She loves food, cooking, gathering, and feeding others. Like many, we have our Thanksgiving dish staples that she makes every single year. One of those is sweet potato casserole.
When I met my husband, we began alternating which family we would spend Thanksgiving with. Something I started noticing is the years I would spend Thanksgiving with my husband's family, my craving for sweet potato casserole shot up.
I would re-make this recipe the best I could and yet I could never quite make it the way she does. (Perhaps the missing ingredient is motherly love.) Anyways, I sat with this intense craving year after year when Thanksgiving would come around when I wasn't spending it with my mother....
In this week’s episode, I will share what I learned about my sweet potato casserole craving, 3 reasons cravings increase during the holidays, and Somatic Eating™ strategies to navigating your cravings differently.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/3-reasons-why-cravings-increase-during-the-holidays
What do you crave around the holidays? Email me at support@stephaniemara.com and let me know!
With Compassion and Empathy,
Stephanie Mara Fox
Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Binge eating is different than emotional eating and overeating. We all overeat and eat to emotionally self soothe at times. Binging includes eating a large amount of food, often very quickly, and to the point of feeling uncomfortable. Binging can feel confusing and disorienting.
Today, let's reframe that binging is happening for a reason. It is there to protect you, to support you, to regulate you. There can be many different reasons why binging is happening and keeps happening.
In this week’s episode, I will explore the top 2 reasons why binging on food keeps recurring.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-your-binging-on-food-wont-stop
My Intro to Somatic Eating™ mini course (https://satiated.mykajabi.com/offers/L2B45adz) is back on sale for 50% off until Halloween. If you would like more tools in your eating toolbox, this mini course will offer you three new Somatic Eating™ tools to support you with creating a new relationship with food. You can find the link to the Intro to Somatic Eating™ mini course in the show notes and if you have any questions, as always email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I loved everything about Halloween growing up. I loved dressing up. I loved going out with my family and friends. I loved watching movies and eating candy with them afterward. There is an amazing picture of me after my first Halloween asleep in bed with my plastic pumpkin full of candy next to me because I didn't want my brothers to steal it.
Have you ever noticed that this joyful experience as children changes as we age? Suddenly, candy is labeled as "bad" and something we should never eat by diet culture standards. So when a holiday like Halloween comes and there is candy all around, inner rebels arise where this food that has been identified as something you shouldn't have is the only thing you want.
In this week’s episode, we're going to add 4 tricks to your Halloween treat bag this year to navigate your relationship with candy in a new way.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/4-tricks-to-stop-binging-on-halloween-candy-this-year
My Intro to Somatic Eating™ mini course (https://satiated.mykajabi.com/offers/L2B45adz) is going back on sale for 50% off until Halloween. If you would like more tools in your eating toolbox, this mini course will offer you three new Somatic Eating™ tools to support you with the embodiment needed to hear and interpret your body's messages to never rely on an external diet or expert ever again. If you have any questions, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
My husband and I bought an airstream over a year ago. Right now, we're on our second trip driving across the United States. So far we have driven through Montana, Colorado, Kansas, Missouri, Kentucky, North Carolina, Maryland, New York, and Vermont. Next up is Massachusetts and Connecticut. We have been on the road for about a month now and currently seeing some amazing fall foliage on the east coast.
Every time we have hit the road, others keep telling me to do an episode about eating while traveling. When you look up these kinds of articles, they all say about the same thing. Plan ahead, look up menus to be able to choose the "healthiest" options, pack whole food snacks, yada yada yada.
Sometimes these suggestions are doable and sometimes they simply are not. So I wanted to offer something a bit more basic of what might actually feel doable and honor you the eater that is always doing the best you can to nourish your body and that best may also mean just satiating your physical hunger with whatever is available.
In this week’s episode, I dive into three unexpected eating on the road guidelines.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/three-unexpected-eating-on-the-road-guidelines
If you loved this episode and want to hear more about our travels, email me at support@stephaniemara.com with a YES!
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I have seen over the years when healing your relationship with food, there is a point many realize when it's not really about the food anymore.
The focus on what, when, and how you're eating came in as protection. This protection was keeping you safe from addressing other areas, beliefs, perspectives that may have felt too emotionally intense to look at where focusing on your food actually felt safer in your body to ruminate on.
Healing your relationship with food can be experienced as in service to creating more emotional space to process, digest, assimilate, what your body has been emotionally holding on to.
When you have been dieting, restricting, and focusing on food for years and years there can be many emotional reactions that arise in the process of shifting your focus away from food to attend to other areas of your life that need healing.
In this week’s episode, I will discuss the stages of healing your relationship with food and what you can expect on a food healing journey.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/the-emotional-stages-of-healing-your-relationship-with-food
You get to trust you're always exactly where you're meant to be. Your healing path will unfold the way it needs to and this is an adventure that can be enjoyed every step of the way. If you're ever looking for more support on this food healing journey, email me at support@stephaniemara.com to get set up with a free 20 minute Connect Call!
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I want you to imagine eating a meal in a loud, bustling restaurant. Notice how you feel in your body.
Now imagine your eating at a quaint quiet cottage. Again, notice how you feel.
Imagine you're eating a meal standing up at the sink. Now imagine you're eating a meal in your favorite part of your home.
Notice the different sensations that arose through these images.
Your environment then plays a huge role in making a meal feel satiating and satisfying.
In this week’s episode, we will explore how your eating environment affects your eating patterns and digestion. I will also offer questions you can begin asking yourself before every meal to bring more attention to your eating environment.
I felt it was apropos that when speaking about eating environment, a motorcycle passed by outside while I was recording. I decided to keep it in and notice how you feel in your body with the words that were being spoken and the sound of the motorcycle as it passes by.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-eating-environment-impacts-emotional-eating
How do different eating environments affect your experience of your meal? Email me at support@stephaniemara.com and let me know!
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Food is often the first form of love we receive as a baby from a parent or caretaker. While you're being fed, often there is eye contact, touch, and nourishment. This can leave a baby feeling heard, seen, acknowledged, loved, and cared for.
Emotional and physical hungers are being satiated at the same time.
This can lead to the signals for emotional and physical hungers to get crossed at a young age. Because food becomes something that supports you in feeling safe and attuned to from the time you're born, it is important to somatically identify what the difference between emotional and physical hungers feels like in your body so that you know as an adult what best satiates each kind of hunger.
In this week’s episode, I will share tips on how to somatically identify the difference between physical and emotional hunger in your body so you feel more empowered in how to identify which hunger you're feeling and optimally satiate the hunger present.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-to-somatically-identify-the-difference-between-physical-and-emotional-hunger.
You get to be gentle with yourself in this process. You have always been doing the best you can to take care of you and over time you will simply have new information that you can start practicing showing up for your hungers in new ways.
With Compassion and Empathy,
Stephanie Mara Fox
This episode is brought to you by Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one-stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Get a special 30 day trial here! https://app.kajabi.com/r/7zLtW92X/t/yxukwczf
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
FOMO was first popularized in 2004 and means fear of missing out. FOMO can play out in our relationship with food as the fear of missing out on tastes, textures, certain foods around specific times of year, or the pleasure from a food. Often, the moment of Food FOMO has little to do with the food itself and more to do with the attachment and meaning we have put on that food. The experience of Food FOMO is then perpetuated by the sensations of fear in the body.
In this week’s episode, we will break down what happens in your body when you experience Food FOMO and new ways to navigate these food moments.
You can also read the transcript to this week’s episode here.
https://www.stephaniemara.com/blog/ways-to-respond-to-food-fomo
If you're curious and interested to begin incorporating Somatic Eating™ practices into your day, my Intro to Somatic Eating™ mini course is still 50% off. The Somatic Eating™ tools you will learn in this mini course will guide you toward the embodiment needed to hear and interpret your body's messages to feel more attuned and connected. If you have any questions, respond back to this email anytime.
https://satiated.mykajabi.com/offers/L2B45adz
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
You're hungry. You recognize your body needs food. You have taken all the best steps before your meal. You checked in with yourself. You asked your body what foods might feel most supportive to it. You made your meal or ordered it at a restaurant. You chose what you thought would feel satisfying to your body and then you start eating and something about the food is just not resonating with you.
It happens. Sometimes, even with all the eating tools you may have, your body will speak up and let you know as you actually start to eat what does or does not resonate with your system in that exact moment.
So what do you do?
In this week’s episode, I will discuss 3 different ways you can begin to practice responding to a dissatisfying meal in new ways.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-to-do-if-youre-not-enjoying-your-meal.
If you're looking for more support in your relationship with food, I currently have openings in my practice. You can schedule a free 20 minute Connect Call here: https://www.stephaniemara.com/lets-chat.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
We have many different parts of us. These inner parts of us all feel as though they are serving us in some way. When in relationship with food, it can be supportive to get curious about who's choosing your food, who's doing the eating, what is that part of you desiring to receive from food, where do they live in your body, and what does it feel like when they show up.
During my teenage years, when my emotions felt too big to navigate, my inner child would come in with, "Alright, I've got this. We need ice cream, doritos, or pizza stat." Coming out of a food coma, all I was dealing with was an upset tummy instead of my emotions.
In this week’s episode, I will discuss how to identify what part of you is eating when choosing food to self soothe and new ways to show up for this part of you.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-part-of-you-emotionally-eats.
With Compassion and Empathy,
Stephanie Mara Fox
To discover what your current relationship status is with food currently, you can go take my free What Is Your Relationship Status With Food Quiz here: https://www.stephaniemara.com/foodrelationshipquiz. You will find out what your current relationship status is and your food relationship red flags to let you know when it might be time to transition into a new relationship with your food.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
It's the morning. You're feeling a new resolve that today is the day you're going to have the most joyous and smoothest day with food. You feel calm and connected and feel like you know what you need to do to make new food decisions.
Breakfast is a breeze and you continue on with your day. As the hours tick by, you start to notice familiar urges arise. Suddenly, at 3:00, 4:00, 5:00, 9:00, or 11:00 pm, as if you had blacked out, you find yourself stewing over how you ate the entire bag of this or a whole carton of that.
In this week’s episode, I will share the top 3 reasons your food habits aren't changing.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/why-your-food-habits-arent-changing.
A different relationship with food is possible. If you're ready to take a step forward now, my Intro to Somatic Eating™ mini course is still 50% off. The Somatic Eating™ tools you will learn in this mini course will guide you toward the embodiment needed to hear and interpret your body's messages to never rely on an external diet or expert ever again. https://satiated.mykajabi.com/offers/L2B45adz
If you have any questions, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
It was my first year of Graduate School and my first time living by myself in my own apartment. I was experimenting with applying the somatic tools I was learning in relationship with food. Up until that point in time, I had also labeled foods as good or bad, something that if you have been with me for a while I'm very clear now that there are no good or bad foods.
I knew that to deepen into healing my relationship with all food I needed to also have neutral eating experiences with foods I had labeled as "bad." So I created an experiment for myself. Every day for a week, I chose a food I had labeled as "bad" and ate that for dinner. One of those foods was ice cream.
In this week’s episode, I share my experience with de-labeling a food and how you can too.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/eating-ice-cream-for-dinner
Give yourself all the time you need on your food and body adventure. There is no rush. You get to trust you're always exactly where you're meant to be, learning what you're meant to be learning.
With Compassion and Empathy,
Stephanie Mara Fox
PS. The Satiated Podcast is now an affiliate with Kajabi. If you're someone who has been wanting to share your wisdom in a self created online program, start your own podcast, send out emails, Kajabi is your one stop shop. Kajabi is an all-in-one platform to create and scale your knowledge. Click here (https://app.kajabi.com/r/7zLtW92X/t/yxukwczf) and you will get a special 30 day trial!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When I was 21 years old, I was sick and tired of being in severe digestive pain. Crohn's Disease and Ulcerative Colitis runs in my family. To make sure I wasn't going down the same path I went in for a colonoscopy and endoscopy to check out what might be going on inside.
The great news was that everything looked perfect. The confusing news was being diagnosed with Irritable Bowel Syndrome and given no guidance whatsoever about what to do with the symptoms I was experiencing.
In this week’s episode, I share a crucial discovery on my healing path and 3 signs of when to stop focusing on what you're eating.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/3-signs-that-you-need-to-stop-focusing-on-what-youre-eating.
To discover what your current relationship status is with food, you can go take my free What Is Your Relationship Status With Food Quiz here: https://www.stephaniemara.com/foodrelationshipquiz. You will find out what your current food relationship status is and your food relationship red flags to let you know when it might be time to transition into a new relationship with your food.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
On July 27th, 2021 Simone Biles, stepped up to do her vaulting routine at the Olympics. Mid-air, she got what gymnasts call the twisties when your brain feels disconnected from your body. She luckily landed safely on the ground.
Immediately after, she left the room and came back to announce she was pulling out of the Olympics. Simone Biles is known for performing some of the world's hardest gymnastics routines. All over social media this past week, individuals have been cheering her on as a role model for women all around the world and of all ages that your self care needs to come first.
In this week’s episode, we will explore how Simone Biles' actions this past week can be an example about how to listen to your body.
You can also read the transcript to this week’s episode here.
https://www.stephaniemara.com/blog/how-simone-biles-is-a-role-model-for-body-listening
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
About 45 million Americans go on a diet each year. The diet industry instills the message that if you just follow them perfectly you will obtain everything you desire.
It's kind of like a romantic movie where the couple finally ends up together in the end but what happens after that?
What happens after you lose the weight?
Is that way of eating feel sustainable?
In this week’s episode, I discuss some of the outcomes you might believe you will receive from losing weight and challenge them. If you're tired of the dieting roller coaster, this episode is for you!
You can also read the transcript to this week’s episode here.
The end results you want from a weight loss journey needs to be cultivated in your body as it is now. Everything you're looking to receive from a weight change needs to be addressed in your current body so that no matter how your body changes over time you deeply know that you deserve to feel worthy, confident, and loved just as you are.
With Compassion and Empathy,
Stephanie Mara Fox
As a reminder, the Intro to Somatic Eating™ mini course is still 50% off! The Somatic Eating™ tools you will learn in this mini course will guide you toward the embodiment you need to hear and interpret your body's messages to never rely on an external diet or expert ever again. Click below for more details.
I WANT THE SOMATIC EATING MINI COURSE:
https://satiated.mykajabi.com/offers/L2B45adzSpecial thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I remember a time where I thought if I just figured out what to eat and how to move my body all the symptoms I was experiencing would be healed. I'll give a sneak peak into the future...food and movement contributed to less than 50% of what needed to be attended to for healing to occur. If you have been here for awhile, you have maybe learned quite a lot about satiation and being a Somatic Eater. Intellectually understanding why you reach for food or judge your body can only take you so far on your healing path.
At some point, you will need to get into your body and allow your sensations and emotions to be felt and moved through you. Focusing on food or body image can be a great distraction for what is really needing your attention.
In this week’s episode, I will guide you through a Somatic Eating experience to get you into your body to begin discovering what your focus on food and body may be covering up.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/its-time-to-get-into-your-body
If anything arose from this experience you want to discuss further, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
You will have many different kinds of relationships throughout your life. Friends, intimate relationships, mentors, teachers, coaches. Every relationship will teach you something about you, about what you deserve, about what you desire. We can apply the same idea to our relationship with food.
You will not have just one kind of relationship with food throughout your life, you will have many. Take a moment to reflect on your journey with food. Think back to how you used to relate to food perhaps during your teenage years or in your 20's.
In this week’s episode, I will discuss what your relationship with food might be here trying to teach you and reflect back to you at any moment.
You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-your-relationship-status-with-food
To discover what your current relationship status is with food currently, you can go take my free What Is Your Relationship Status With Food Quiz at https://www.stephaniemara.com/foodrelationshipquiz. You will find out what your current relationship status is and your food relationship red flags to let you know when it might be time to transition into a new relationship with your food.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I started off this week's episode with the intent to discuss how to tell when you're satiated to stop eating. One research study, led me to another, led me to another. Suddenly, I no longer felt like I could make the experience of satiation come across as simple. There are just so many factors that can actually affect what supports you in feeling satisfied at the end of a meal.
If you're one of those individuals who has always felt unclear as to what feeling satiated and satisfied at the end of a meal felt like there could be a lot of reasons why and a lot of them are completely not your fault (something that dieting culture wants to make us believe).
In this week’s episode, we will dive into a missing piece of satiation which is your vagus nerve.
You can also read the transcript to this week’s episode here.
What has supported you in feeling full and satiated after a meal? Respond back to this email anytime and let me know!
With Compassion and Empathy,
Stephanie Mara Fox
As a reminder, the Intro to Somatic Eating™ mini course is still 50% off! Click below for more details.
I WANT THE SOMATIC EATING MINI COURSESpecial thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Are you confused about the difference between emotional eating, overeating, and binge eating? These terms are often used interchangeably and yet they actually have very different characteristics.
Understanding the difference between these ways of eating can offer more personal awareness around what might be happening for you physically or emotionally in how you're showing up with your food and body.
In this week’s episode, I explain how to identify the difference between these 3 types of eating and offer new definitions for each.
You can also read the transcript to this week’s episode here.
It takes time and practice to become a Somatic Eater and you get to take all the time you need! If you're ever looking for more support, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
We have been living in a time where we have been more isolated than ever. This past year we have been told to stay away from one another, stay in our homes, and socially distance. Physical distance may have been necessary, yet social connection was and is more important than ever. Dr. Porges, who created the Polyvagal Theory says, “We as humans seek safety, and this feeling of safety is based on social connectedness, which provides both mental and physical health. Being safe is not the equivalent of removing a threat.”
Something that can often occur when navigating patterns of disordered eating or eating disorders is a tendency toward isolation.
In this week’s episode, we will discuss how social isolation can actually fuel patterns of disordered eating including chronic dieting, restriction, binging, and overexercising.
You can also read the transcript to this week’s episode here.
You're never truly alone on this healing journey. I'm here for you every step of the way.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Think about the last thing you learned. Maybe it was learning how to cook something new or trying out a new physical movement or practicing showing up for yourself or others in a new way. We often start out learning how to do something with little confidence. This thing you were learning is new and that means it is new to your body.
Yet, how often do you hold yourself back from doing something, waiting to build confidence to be able to go do the thing you desire to do? If we rely on having confidence before diving in, we may never get started.
In this week’s episode, we will explore how waiting to feel confident is getting in the way of cultivating a new relationship with your food, body, and business.
You can also read the transcript to this week’s episode here.
If you're looking for support in this uncertain space you might be in, you can book a free 20 minute Connect Call with me.
You may also find support in taking those baby steps in cultivating a new relationship with your food and body in my Intro to Somatic Eating™ mini course, which is still 50% off! Click below for more details.
I WANT THE INTRO TO SOMATIC EATING MINI COURSE!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I want you to think of a special relationship you have in your life. Maybe this is with a friend, a parent, a family member. It took time to build trust with this person.
Every time they showed up for you, every time they picked up the phone when you needed them, every time they gave you a ride to the airport, every time they offered a shoulder to cry on, this was noted where they became someone you could trust. That trust can lead to feeling safe in the world. The same can be said for our relationship with our body. When we trust our body, this can cultivate a sense of confidence, safety, and self empowerment. We aren't born trusting or mistrusting our body. Based on our life experiences, that is learned over time.
In this week’s episode, I will share 3 Trust Interrupters and 3 Trust Enhancers to deepen into relationship with your body.
You can also read the transcript to this week’s episode here.
Take all the time you need on this body trust journey. Just how it took years to get to where you are today in your relationship with your body, it will take time to create the kind of relationship you would like to have with it now.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Dieting culture makes us believe that losing weight is the answer to everything.
Want to find love?
Just lose weight.
Want more confidence?
Lose weight.
Want everlasting health?
Losing weight is the way to get there.
If we are made to believe that losing weight was the answer to everything, why would we let that go?
In this week’s episode, I explain 3 reasons why you can't let go of the urge to lose weight and how those reasons are supporting you in some way.
You can also read the transcript to this week’s episode here.
If you're wanting new tools to show up for your food and body differently, I have created the Intro to Somatic Eating™ mini course just for you!
The Somatic Eating™ tools you will learn in this mini course will guide you toward the embodiment you need to hear and interpret your body's messages to never rely on an external diet or expert ever again.
And for a limited time, I'm offering this mini course at a 50% discount as I want as many individuals to have access to this information as possible.
I WANT THE SOMATIC EATING MINI COURSE
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I remember going through an intense experience many years ago. I was in complete shut down mode and my husband offered to make me lunch. A balanced meal made with love brought me back online where I could start processing what was happening differently.
Trauma is an emotional response to a distressing event. We cannot compare one person's trauma to another. It depends upon how your body processed that event. If a situation felt overwhelming, where you felt like you had to abandon your body, you have navigated a traumatic situation. Experiencing trauma can affect the optimal functioning of your gut and alter your gut microbiome. This can affect our relationship with food and our cravings. When processing a traumatic event, two different responses to food can occur.
In this week’s episode, we will discuss food behaviors that can occur in response to trauma and new food reactions you can experiment with.
You can also read the transcript to this week’s episode here.
Food can be used as a powerful tool when healing from trauma. If you're ever looking for more support on this journey, email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Do you wake up thinking about food, think about food all day long, and go to sleep thinking about food? If this is something you have experienced or are currently going through, please know you're not alone.
You're thinking about food constantly for a reason. This is your body's way of communicating with you. Thinking about food isn't wrong. It's guiding you toward something your body is needing physically or emotionally.
In this week’s episode, we will explore 3 top reasons you can't stop thinking about food.
You can also read the transcript to this week’s episode here.
Thinking about food is your body's way of guiding you. Experience your body as your best friend who is on your team. When a teammate wants to give you feedback, you listen. When your body is giving you feedback, you can slow down and deeply listen to what it might be trying to tell you.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you ever been in the cycle of restricting your food and then finding yourself in a full on binge? There are so many reasons why this cycle can occur and a myriad of emotions that can arise when in this cycle.
The diet culture fuels the binge-restrict cycle. When it comes to diets, usually it begins with some kind of restriction that is externally forced upon your body. It doesn’t matter what your body tells you, as long as you follow the rules. Restriction might start with cutting out certain food groups without the internal information from your body telling you that food doesn’t work for you.
When the body doesn’t get what it needs nutritionally and emotionally, at some point, your body is going to take over for you. It needs more food than you’re maybe giving it. It needs more macro and micronutrients than it's getting. It needs more attention and care. And then, the binge happens. At that point, it doesn’t matter what food you’re eating anymore. Your body has taken over and is urging you to eat to get what it needs.
In this week’s episode, I discuss 5 effective Somatic Eating™ questions to begin asking yourself to learn what this cycle is here to teach you and break free from it.
You can also read the transcript to this week’s episode here.
Slowing down and asking these questions with practice and time can facilitate showing up for yourself in new ways. Remember, you're never ever doing anything wrong. Healing from being in this cycle will not look linear. One day you may experiment with one of these questions and the next day you may want to feel the safety of the cycle. Just keep taking small bite sized steps forward and trust you're where you're meant to be each step of the way.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Lying down on a human sized piece of paper and having your body shape be outlined with a marker is an interesting experience.
It was my first year of Graduate School for my Masters in Body Psychotherapy. One day in class, our teacher took out a human sized roll of paper. We each had to lie down on the paper and a piece was cut to our height. We then had to pair off and lie down on the paper and have the other person outline our body with a marker. When I got up, I thought, "Yup. There I am. I've seen that shadow a million times."
Next, markers, colored pencils, and pens were brought out to choose what we wanted to draw on our body with. The activity was to draw our body's story visually.
In this week’s episode, I share what I discovered in this body drawing experience and how you can replicate this experience for yourself to receive new insights on how your body is trying to talk to you.
You can also read the transcript to this week’s episode here.
If you do your own body drawing feel free to take a picture of your drawing and send it to me at support@stephaniemara.com!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Because of the diet culture we live in, many many individuals are on the spectrum of disordered eating. The National Association of Anorexia Nervosa and Associated Disorders states that "Eating disorders affect at least 9% of the population worldwide. 9% of the U.S. population, or 28.8 million Americans, will have an eating disorder in their lifetime. Less than 6% of people with eating disorders are medically diagnosed as “underweight.” Disordered eating patterns can affect anyone regardless of what one looks like externally.
The difference between disordered eating and eating disorders can be the severity of the habits and patterns with one's food and body. Disordered eating can include:
- Food restriction
- Binge eating
- Unexplained digestive issues
- Changes in skin and hair Chronic dieting Self-worth connected to body shape and weight
- Preoccupation with body image Excessive or rigid exercise routine
- Calorie counting
- Fear and anxiety about certain foods or food groups
- A rigid approach to eating
- Relying on specific food rituals
- Withdrawing from social activities around food
In this week’s episode, we're going to go on a journey exploring the 3 Somatic Eating phases to healing disordered eating patterns.
You can also read the transcript to this week’s episode here.
The patterns you have been playing out with your food and body for potentially years and years have become a part of your comfort zone and maybe even your identity. At first, it may feel uncomfortable or disorienting to experiment with new food and body habits. You get to trust that you're always exactly where you're meant to be, learning what you're meant to be learning. Take all the time you need on this healing adventure.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I want to offer a different perspective on "emotional eating."
Choosing food to emotionally self soothe is showing up for a reason. If we don't pay attention to what our body is trying to tell us, then our body is going to take over at some point to try and speak to us in louder ways. Think of how powerful your emotional eating or binge eating experiences are! What a potent way for your body to get your attention. Let's reframe that choosing food for emotional hunger reasons is not "wrong" or "bad." It is your body's way of communicating to you that it needs your attention. Our body can't speak with words and so this is the way it talks to you through cravings and urges and impulses.
In this week’s episode, we will discuss a new way to navigate your eating experiences when you choose food to satiate an emotional hunger.
You can also read the transcript to this week’s episode here.
Emotional Eating is not the problem. It is a surface level symptom asking you to come a little closer, dive a little deeper, and explore what is underneath. I'm here for you on this adventure into the unknown.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When I was a kid, my two older brothers would have a contest at the dinner table who could get me to laugh first and spew the drink in my mouth out all over the table. To this day, if someone tries to get me to laugh at a meal, I get nervous about what is going to happen next.
What were meals like in your family when you were a kid? Were they hectic? Did you feel heard? Did you feel pressure to show up a certain way? Was there fighting? Was there any fear that you wouldn't get the nourishment you needed?
These eating experiences when you were young can stay with you if they have not been digested, processed, assimilated, and released from your body. Your inner child can show up at each of your meals now still looking for the nourishing and satiating mealtime experiences they were looking for when you were younger.
In this week’s episode, we will discuss signs your Inner Child is showing up at your meals and new ways to interact with them.
You can also read the transcript to this week’s episode here.
I would love to hear about your childhood mealtime experiences! Email me at support@stephaniemara.com and let me know a particularly strong memory you have around your mealtime experiences with your family.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
The word Intuition has always rubbed me the wrong way.
When you're someone who has experienced past wounds and traumas, intuition is not something that comes so easily. One of the definitions of intuition is a thing that one knows or considers likely from instinctive feeling rather than conscious reasoning. To be aware of our feelings means we have to be in our bodies. Yet, when you have experienced past situations that made your body unsafe to be in, it can feel intense to be in your body to know what you’re feeling.
To be able to get through that past situation, you might have needed to disembody as that experience felt too intense to process. Thank goodness you had this wise strategy to not be in your body so you could navigate that moment with as much ease as possible!
In this week’s episode, we will discuss why Intuitive Eating may have felt more difficult to do and just isn't going to work for you with where you're at on your food and body healing journey.
You can also read the transcript to this week’s episode here.
Like with any relationship, it will take time to build up that trust again with your body. You get to take all the time you need here and simply commit to the practice of showing up for your body the best you can.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Body hate is rampant all over the world. We judge our bodies, pick on them, tell them they should be different, underfeed them, and overexercise them. The messages we have received for a long time have been that we need to love our bodies and appreciate them to thrive in our lives.
If this strategy worked though, would we still be talking about how much we dislike our body shape?
You might even feel frustrated. You have been trying to love your body as it is for yearssss and yet there is still this small voice inside that tells you that this is not a body you can love. Many coaches, counselors, and therapists are often focusing on the end result without exploring what are the steps an individual needs to take to work toward body love.
In this week’s episode, I will reveal what is the first step needed to be taken to actually step into body love over time.
You can also read the transcript to this week’s episode here.
You get to take all the time you need on this body love journey. You also don't have to navigate this journey alone. You can join my private Facebook Group called Satiated: A Hunger Healing Community. And, if you're wanting more one on one support, book a free 20 minute Connect Call with me today and let's chat about what is coming up for you on your unique body love journey.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I first learned of the vagus nerve when I was researching for my published thesis, Cultivating a Relationship with the Gut Brain. Learning about this amazing wandering nerve in our body was a game-changer for me and optimizing my digestion.
The vagus nerve runs through our intestines, stomach, up into our lungs, heart, throat, esophagus, and into our brain. You can think of the vagus nerve as the highway of communication between the gut brain and the head brain.
The vagus nerve plays a role in our Parasympathetic Nervous System aka our relaxation and rest and digest response. So if we have experienced a trauma or are processing wounds or even an increase in stress, this can affect our digestion and ability to assimilate any food with ease.
You could be eating the "healthiest" foods in the world but if you're eating them in a stress response, digestion will shut down where it feels harder to assess our hunger and fullness cues leading to less satisfying meals. Lack of satiating eating experiences can lead us to overeat, binge, or self soothe with food because of the lack of pleasure we're receiving when we eat to fulfill our physical hungers.
In this week’s episode, I offer 5 ways to stimulate your Vagus Nerve before or after you eat to create more satiating and peaceful eating experiences and enhancing your digestion.
You can also read the transcript to this week’s episode here.
If you play with some of these vagus nerve stimulation tools before or after you eat, email me at support@stephaniemara.com and let me know how it went!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
We all have them. Those days where it just feels a little harder, a little more intense to be in a body. Everyone experiences "bad" body image days every now and then.
I'm putting "bad" in parentheses because what I have discovered is these days actually have a lot to teach us. I want to reframe that these days don't have to be "bad." These days happen for many reasons and we can view them more as opportunities for self connection.
We can even enjoy these days as they're usually a sign of needing to slow down and attend to something and we get to give ourselves the space to finally focus on our self care.
In this week’s episode, I'm offering you a Body Image Thrival Pack so you can navigate these days with as much ease as possible.
You can also read the transcript to this week’s episode here.
You can utilize this Body Image Thrival Pack and explore what you would uniquely want in your Thrival Pack so that when these days come around you have trust and confidence within yourself that you can navigate these days with so much ease.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Self care is quite a buzz word. Recommending self care is something that, at some point in time, may have been suggested to you by a friend, family member, even maybe a doctor or a wellness practitioner. When I enter into a dialogue with someone around their self care there is often this idea that self care is only defined by things like meditation or bubble baths, which may not resonate with you.
I know for a long time I used to spend my free time the way I thought I was "supposed" to. I would choose self care acts I was told were nourishing and important without listening to my body around what it needed physically, emotionally, and mentally. For example, have you ever told yourself you "should" go hang out with a friend (a very nourishing act) when really what you wanted to do was cuddle up with a good book and spend some alone time? This is why I like to explore and discover what kind of self care resonates with you and is in alignment with satiating the physical, emotional, or mental part of you that needs some extra attention and care.
This is where Somatic Self Care comes in.
In this week’s episode, I discuss what Somatic Self Care is and how to start practicing it.
You can also read the transcript to this week’s episode here.
Incorporating a Somatic Self Care routine into our day can take time. Take all the bite sized steps you need to take to bring more physical, emotional, and mental care into your life.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
It was my Junior year of Undergrad. I was going to the University of Vermont that required we take two physical movement classes within your 4 years. I chose to take weight lifting. I was told that it was the easiest class to take even though I had never lifted weights before.
I did actually learn a lot about how to properly lift weights in that class but the class did not include instructions on how to nourish one's body when doing this kind of physical movement. I ended up with all sorts of symptoms simply because I did not know how to accommodate the body's new needs. This led me to seeing my very first Nutritionist who worked on the school campus. I feel lucky that this Nutritionist was very open minded and not really about right and wrong thinking when it came to food. One day she told me,
"Stephanie, sometimes you're going to overeat and sometimes you're going to discover you didn't eat enough. And on the grand scheme of a whole month you will be able to look back and see that you still got what you needed."
This has stuck with me since then. There is so much kindness and compassion and spaciousness in this guidance. We get to accept that overeating or binging is sometimes just a part of life.
In this week’s episode, I discuss how you can respond after a binging or overeating experience that supports you in feeling connected and relaxed and process and digest that eating experience without judgment, shame, or guilt.
You can also read the transcript to this week’s episode here.
Responding to ourselves in new and different ways can take time. You get to take all the baby steps you need on this food and body adventure.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Nighttime used to be a difficult time of the day to navigate for me. I was GREAT when I was going going going all day long. Then nighttime would hit and all the emotions I didn't want to feel by keeping myself that busy were like, "Hey! Ya you! Are you going to pay attention to me now?"
Nope! Instead here came my friend food to continue to run away from my emotions.
Our Food Decisions are protecting us from something. It could be an emotion, another decision, processing a difficult moment, having to make a choice. Thank goodness food is there to support with navigating life with more ease. And, if it starts to become our only option, our relationship with our food and body can become confusing and painful.
In this week’s episode, I discuss what your Food Decisions might be protecting you from and a process you can go through to slow down and check in.
You can also read the transcript to this week’s episode here.
I've said this before and I'll say it again, every eating experience is an opportunity to learn more about ourselves. Trust your process and where you're at currently on this food and body adventure.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Those parts and pieces of yourself that you judge? Those parts of you can be deeply accepted and appreciated.
I know, I know. You might be saying, "No Stephanie. These parts of me, they deserve to be judged."
I want to offer a different approach to those parts of you that you feel like you need to hide. Interacting with your inner judger, criticizer, perfectionist, workaholic, and dramatizer in new ways can actually translate into a change in your relationship with food. Self judgment fuels the food and body habits and patterns that we want to go away.
When we judge ourselves we put our body into a stress response where we're more likely to reach for food to self soothe, restrict our intake to try to gain a sense of control, or overexercise to drown out the loud harsh internal voices. These patterns cannot change until we start to change the way we're interacting with us.
In this week’s episode, I will go through some of the traits I formerly thought I needed to judge about myself, how I transformed my relationship with them, and the steps for you to do the same.
You can also read the transcript to this week’s episode here.
All of you can be accepted. All of you can be embraced. Please know you're not alone on this journey. Did you know I have a private Facebook group to support you on your food and body journey? It is called Satiated: A Hunger Healing Community. I would love to see you over there! You don't have to navigate this healing adventure on your own.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I used to put a lot of pressure on every meal to get it "right." I had to make sure I ate something that didn't upset my sensitive digestive tract, supported me in feeling energetic, helped me stabilize my mood if I was cranky, replenished my body if I had physically moved, and on and on and on.
Wow!!! That is A LOT of expectations to have on one meal.
Our mealtime experiences can impact our entire day, not just by what we're eating, but also how we approach our meals.
In this week’s episode, we will discuss mealtime intentions and how they can support you in feeling successful throughout your entire day.
You can also read the transcript to this week’s episode here.
If you experiment with mealtime intentions, email me at support@stephaniemara.com and let me know how it goes!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I like to think of our internal world like Knights of the Round Table. We have many different parts and pieces of us that make up the whole of who we are.
The more awareness we have around all of our parts, the more consciousness we can bring in around who is speaking up when and how to respond to these parts of ourselves in nourishing ways.
Each part of us also plays out a different relationship with food. So being aware of who is making our food decisions can be a fascinating journey to choosing the parts of you to make food decisions for you that feels most supportive.
In this week’s episode, I discuss the Drama Triangle, what roles are on the Drama Triangle and how these roles can play out in our relationship with food and body.
You can also read the transcript to this week’s episode here.
Stepping off the Drama Triangle in your relationship with your food and body can take time. Just listening to this episode you might already be cultivating new awareness which is the first step toward changing any habit or pattern no longer serving us in our life. Take all the bite sized steps you need on this adventure and I'm here for you, as always, every step of the way!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I truly believe that to heal anything in our lives the way OUT is THROUGH.
We need to go into the symptom, the habit, the pattern, the belief and we need to get into our body to hear the lessons we were meant to learn. For many that can be the scariest place to be. I know it was for me for a long period of time. I would have done anything to not be in my body.
I have binged to the point of feeling uncomfortably full.
I have overexercised as a way to get out of my body not more into it.
I have over worried about things I didn't even need to be concerned about just to distract myself from being in this body.
I have even used my symptoms as a distraction as something I needed to fix before I could really be with me.
In this week’s episode, we will talk about what embodiment is and why it is so important when you start practicing Somatic Eating©.
You can also read the transcript to this week’s episode here.
This is a practice and a process. If you have been engaging in patterns of stress eating, binging, undereating, overexercising, judging your body, often the body has become a battle zone that you don't want to be in. You're not alone on this healing journey and if you're ever looking for support on that path, reach out anytime!
With Compassion and Empathy,
Stephanie Mara Fox
PS: Are you on Clubhouse??? This is a new app that is by invitation only. If you're on there, let's connect! You can find me @stephaniemara.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
What drives your food decisions?
Do you eat because you're hungry?
Do you eat because it is time?
Do you eat because you think you're supposed to?
Do you eat because you're committed to a certain routine?
Do you eat because you're bored, stressed, anxious, or worried? There are many many reasons why we eat.
What happens when we eat, for any reason, in a disembodied way is that we can miss the eating experience entirely.
In this week’s episode, you will learn the 3 T's to start practicing Somatic Eating.
You can also read the transcript to this week’s episode here.
If you practice with the 3 T's, email me back and let me know!
With Compassion and Empathy,
Stephanie Mara Fox
PS: My program Satiated: Satisfying Your Physical and Emotional Hungers is starting on January 18th! If you want to dive deeper into somatic nutrition and healing your relationship with your food and body image, join me in my program Satiated. Doors are open right now! For more information click HERE.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Wooohooo! It is 2021. Happy New Year to you. I'm excited to see what this new year brings forth for all of us.
Yesterday, it felt like a blast of social media posts from those in the anti-diet, health at every size, and body positivity movements screaming, "please do not go on a diet!"
We're now at that time of year where we're bombarded with commercials and social media posts about changing your body, losing weight, getting in shape and "fixing" yourself. Some of the marketing you may see will be very savvy. You might even start to think, "maybe I do need to change myself."
So what does it take to shift our relationship with our body? To drown out the messages you will see at this time of year? To finally feel the body peace and acceptance you have perhaps been desiring to feel?
In this week’s episode, we will discuss what body image grieving is and why it is so important to start to appreciate the body you have now.
You can also read the transcript to this week’s episode here.
I've gone through this process and understand how intense body image grieving can be. Please know you're not alone on this path and reach out anytime if you're ever looking for more support.
With Compassion and Empathy,
Stephanie Mara Fox
PS: This past year was the year the Satiated Podcast was birthed. Thank you so much for being here, for listening in, and for all your support. If the Satiated Podcast has supported you this past year, I would love to hear from you by leaving a review for Satiated on iTunes! Click here to leave your review.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Do you know there are many Nutritional Phases we will go through in our lifetime?
A year ago, I wrote about The Nutritional F#!K It Phase. As we approach the new year, I wanted to dive a little deeper into a different kind of phase that many individuals can feel a pull toward as they enter into a new year.
This phase is called The Nutritional Health Nut Phase. As with all phases, they often teach us a lot about ourselves and our body. And this particular phase can be utilized in times of deep inner healing.
From personal experience, I stayed in this phase longer than I needed to when healing my digestive tract.
So, in this week’s episode, I clarify what The Nutritional Health Nut Phase is, how to discover what this phase is here to teach you, and how to know when you have been in this phase too long.
You can also read the transcript to this week’s episode here.
If you ever need support in shifting into a new Nutritional Phase, email me at support@stephaniemara.com anytime. I'm here for you on this adventure!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
You know the saying, "what we resist persists." I've been reflecting on this saying recently.
The thing about this statement is that if you're playing out a habit with your food or body that on some level you know isn't supporting you long term, you might feel shame or judgment for resisting changing the pattern. What this saying can instill is that it is on you that your patterns are persisting and it is "your fault."
What if you need your resistance? What if it is there for a reason? What if it is guiding you in some way?
I want to offer a new perspective of resistance when you're embarking on a journey of transforming your relationship with your food and body. It can actually be your friend and ally and it is not "bad" or "wrong" that it is showing up.
In this week’s episode, I discuss a new relationship you can have with your resistance and new ways you can respond to resistance when it arises.
You can also read the transcript to this week’s episode here.
I know how intense resistance can feel. I'm the Queen of resistance when I'm not yet ready to make a change in my life. Instead of continuing to potentially judge yourself, embrace your resistance when it shows up. Its presence is there for a reason and I'm here for you in discovering what that reason might be.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
One of the predominant thoughts going through my head throughout my 20's was, "I feel fat."
Have you said this to yourself before? What does this statement mean to you? When have you said this to yourself?
It is not just our thoughts that play a powerful effect on our ability to accept and appreciate ourselves, it is also our interpretation of our thoughts.
In this week’s episode, we will explore how fat is not a feeling and saying, "I feel fat" puts a judgment on fat as something that is "bad."
You can also read the transcript to this week’s episode here.
The change we want to see in this world of more body acceptance starts within each one of us. When we start showing up for ourselves differently, we start showing up differently with those around us where you will become a role model for others that they too can love and appreciate themselves exactly how they are.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
How long have you judged your body? 5? 10? 15? 20 years? More?
I get it. It can take a really long time to step into body acceptance. We are in the act of healing body image as a culture. Think of how long you have received messages around how you're "supposed" to look? Think of how long you have been reading articles and magazines and emails telling you what you need to do to lose weight or love your body? A focus on your body image is so much bigger than yourself.
To heal this cultural wound, this process ultimately starts within ourselves. As we heal our relationship with our bodies, we can become role models for others that they too can have a different more accepting relationship with their body as well.
But, what does this process look like? What does it take to step into body acceptance?
For myself, there was never this beautiful explosive moment in the process of healing my relationship with my body like you see in the movies of exclaiming, "I love myself! I really really love myself." This hype of what being in our body is "supposed" to be like is actually getting in the way of healing any wounds you may have around your body image.
In this week’s episode, I explore how you actually don't need to love your body shape first to heal your body image.
You can also read the transcript to this week’s episode here.
It can take time to heal a broken relationship with the body. Be gentle with yourself and trust you're always exactly where you're meant to be, learning what you're meant to be learning.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I'm here today to admit, I'm Stephanie and I'm a recovering People Pleaser. 🙃
I used to say yes to everything. I would often overextend myself and drain my own energy just to make sure you liked me.
That is really what is often at the core of people pleasing. There is a belief that if we're always there for everyone else we will be loved, accepted, appreciated, and worthy to be alive here in this world.
When you put everyone and everything before yourself, food can often come in as a way to support you in feeling seen and cared for.
In this week’s episode, I discuss the importance of saying No and setting boundaries. We will also explore a new definition of what it can mean to say No. If you have struggled with binging and confused as to why this pattern with food keeps happening, this is the episode for you!
You can also read the transcript to this week’s episode here.
A pattern of binging on food is guiding you in some way. It is telling you that there is something happening in your life that does not feel nourishing. I'm here for you on this journey of discovering what that might be!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you ever noticed how easy it is to play out familiar patterns when you're around your parents or family or the home you grew up in? Being around familiar people and environments spark our habitual responses that we may not even be conscious of what is happening. Creating these habits in familiar environments actually frees up our brain power. An environment that is predictable means we can rely on habits more, giving our brain space to focus on the important things in life.
Thanksgiving might look different this year with everything going on in the world. This could be a powerful opportunity to explore patterns you have around food during the holidays to experiment with a new relationship with your food and body this holiday season.
In this week’s, we will explore how new environments can facilitate creating new food habits.
You can also read the transcript to this week’s episode here.
If any new insights arise for you from this episode, email me at support@stephaniemara.com anytime. Would love to hear what Aha moments are occurring for you!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you ever said, "I've just got too much on my plate right now."
How does it feel when you say this to yourself?
Does it calm you down or increase your stress and anxiety?
This is such an interesting saying. We all understand how it feels to feel physically over full. To process the sensations of feeling overly full often just takes time as our body works to process, assimilate, and digest all the nourishment we took in.
So how do we process feeling emotionally over full?
In this week’s episode here, I discuss steps you can take to break things down into bite sized pieces to emotionally digest life with more ease.
You can also read the transcript to this week’s episode here.
With Compassion and Empathy,
Stephanie Mara Fox
PS: Did you know I offer free 20 minute Connect Calls? Email me at support@stephaniemara.com to get set up with your free call!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I couldn't stop crying this morning. I didn't expect it. Once I heard the news that this United States will no longer be bombarded with disrespectful behavior from our own president, I cried. I cried for those voices who have not been heard for the past 4 years. I cried for those who have felt unsafe and unseen in this country. I cried for feeling renewed hope.
And this is just one small tiny step toward the world we imagine we want to live in; one where everyone feels safe to be themselves, one where everyone is protected, one where we feel united and welcomed. We can potentially experience the last 4 years as something that needed to happen. We needed the past 4 years to wake us up. And now, we cannot fall back to sleep. Hard work is ahead of us to make some real systemic change.
This is the same thing that can occur when we realize something is not working in our relationship with our food and body. When we slowly cultivate awareness that the way we're interacting with our food and body does not feel loving, nourishing, and grounding that is just the first step toward change. Then, comes the hard work of exploring why that relationship got cultivated to begin with, how has it been serving and supporting us, and exploring what kind of relationship we want to have with our food and body now.
In this week’s episode, we're going to explore how your focus on food and body is distracting you from something else, and how to start to discover what that might be.
You can also read the transcript to this week’s episode here.
To be able to do the work we need to do in this world it starts within us. If you realize that to be able to show up more fully in your world something needs to shift and change in your relationship with food and body, reach out today. I got you.
If you want to schedule a free 20 minute Connect Call you can do so here.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Daylight savings time, full moon, election season, pandemic, mercury in retrograde...
We're navigating an intense time in the world right now. Have you been feeling tense, tight, and jittery lately? Do you feel this way at random moments in the day?
I wanted to offer something that you could listen to throughout this week (or whenever you need it) to guide your body back into a relaxation response.
In this week’s episode, I guide you through Relaxation Meditation to support your body in coming out of fight or flight response and into parasympathetic nervous system where stress eating patterns can decrease.
You can also read the transcript to this week’s episode here.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you ever noticed that your relationship with food changes when self judgment increases?
Perhaps the foods you choose to eat change or you notice you eat more or potentially stop eating at all. How we're interacting with our food can be a strong mirror reflecting back to us how we're interacting with ourselves.
In this week’s episode, you will learn about DIS: your Default Inner Statement, and how to get out of the self judgment cycle.
You can also read the transcript to this week’s episode here.
I know how intense it can feel to step out of a judgment cycle and how much resistance can sometimes arise in the process. If you're ever looking for more support on this journey, email me at support@stephaniemara.com anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Growing up, my mom would make this amazing Taco Platter that became pretty famous in my family. It was made on many special occasions and had layers and layers of yummy goodness.
As a kid, I asked for this Taco Platter numerous times on birthday celebrations. Because this food became something that was only made every now and then, I always overate when it was offered. Unknowingly, at the time, I had a lot of fear that I didn't know when I was going to get to eat that Taco Platter again so I needed to eat as much as I could in the moment. Over the years, this underlying belief stuck with me that there were some foods or meals that were so special that if I didn't eat as much as I could there was a fear I was never going to get to eat that food ever again. Sound familiar? It wasn't until I started Owning Overeating that this pattern started to shift and change.
In this week’s episode, I'll explain what Owning Overeating is and how it can transform your relationship with food.
You can also read the transcript to this week’s episode here.
You're not alone on this journey and you're not alone in navigating your relationship with food. No matter where you're at in exploring what role food is playing in your life you can trust you're exactly where you're meant to be learning what you're meant to be learning.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
At the beginning of every podcast episode, I mention that I'm a Somatic Nutritional Counselor. Have you been wondering what that is?
In this week’s episode, I explain what Somatic Psychotherapy and Somatic Nutrition is and how this approach to your food and body can be so incredibly healing.
You can also read the transcript to this week’s episode here.
I know this time in the world has been intense. If you have found yourself trying to gain a sense of control through what and when and how you're eating, you're not alone. Please don't judge yourself for utilizing a strategy that in the moment completely works.
Food does have this amazing way of supporting us in feeling grounded and embodied. You're never ever doing anything "wrong" or "bad" by choosing food to emotionally self soothe in a moment that just feels too intense to navigate.
I'm here for you on this journey. Reach out anytime.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
What have you been taught around self care?
Is it selfish?
Are you "supposed" to spend every hour of every day supporting everyone around you?
If you engage in self care acts do you feel guilty?
Does it feel uncomfortable?
In this week’s episode, I'm sharing tricks to my self care routine that you can use to support in creating your own satiating self care routine.
You can also read the transcript to this week’s episode here.
I would love to hear from you! What self care routines do you have in place? What have you experimented with already? Email me at support@stephaniemara.com anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
I'm incredibly passionate about you creating a Satiated Life and if you're a coach or wellness professional, supporting your clients in creating their own Satiated Lives.
What supports a person in feeling satiated, satisfied, and nourished is going to be unique to every individual. Have you noticed though how many articles there are saying how to eat, how to take care of your body, and what you're "supposed" to do to thrive? How can we ever cultivate a trusting relationship with ourselves with all of these conflicting messages we receive externally?
In this week’s episode, I will reveal the #1 tool to use for your clients or yourself to make the breakthroughs you have desired to make.
You can also read the transcript to this week’s episode here.
If you feel like you're struggling to make breakthroughs with your clients and deeply care about their health and wellbeing, I want to make sure you're aware of my mentorship for coaches.
We all have our blind spots and this is where receiving supervision and support in your personal coaching practice can uplevel your offerings and support your clients in making the changes they have desired to make in their life. If you want to chat further, respond to this email anytime!
With Compassion and Empathy,
Stephanie Mara Fox
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
So many things to update you on! First, you might notice I have a brand new logo!!!
I have been working with amazing designers (Rebecca Eisner and Darcy Briks) to bring forth a new vision of the business I want to offer the world. You're the first to hear of this and see the new logo. The website will be live by Wednesday next week. You will definitely want to check it out! I'm so excited for this new beautiful space to come and connect.
This is an interesting time to be launching something new as the news of Ruth Bader Ginsburg passing yesterday swept through the world. When I heard Ruth Bader Ginsburg was no longer a presence here, I cried. There was something about her spirit as she navigated cancer that felt indomitable.
Her amazing being gave this impression that she could survive and thrive through anything. I partly felt shock. I had a belief, I now have awareness of, that she was going to live well into her 100's and guide us all into a new time, which she has done so many times before.
In honor of her life, I'm diving into 3 Ruth Bader Ginsburg quotes and how they can empower you in the healing journey you may be on with your food and body in this week’s episode.
You can also read the transcript to this week’s episode here.
May her life continue to be an inspiration to all women to speak up for any injustice we see and work to create the world we desire to live in.
With Compassion and Empathy,
Stephanie Mara Fox
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you ever noticed that overeating tends to happen more toward the end of a day?
You wake up, you feel refreshed, you make yourself a breakfast you feel proud of and then sometime between after breakfast and bedtime something happens that sparks a habit of overeating in the afternoon, in the evening, or after dinner.
In this week’s episode, I go through the top 3 reasons why a pattern of overeating at the end of the day can occur.
You can also read the transcript to this week’s episode here.
What have you noticed contributes to overeating at night? Email me at support@stephaniemara.com and let me know. I’m here for you on this life long journey of exploring our relationship with food and body.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When you have experienced a symptom in your body, how have you interacted with that symptom?
Did you feel like your body was betraying you or that you needed to do battle with that symptom or that your symptom was something that made you feel broken like you needed to be fixed?
In this week’s episode, we explore a new way to interact with your symptoms and how to interpret what they’re here to teach you.
You can also read the transcript to this week’s episode here.
What symptoms are you currently navigating and what have you experimented with so far to approach your symptoms in new and different ways?
Looking forward to hearing from you! Email me at support@stephaniemara.com anytime.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Something I have noticed in the self love movement is that it often doesn't include or explain that you're going to have hard days sometimes.
Some days you're not going to feel self love. Some days you might pick on yourself no matter how far you have come on your self acceptance journey. The more we're able to normalize these days, the easier they can become to navigate.
If you have been on a path of self acceptance for a while or are just beginning, in this week’s episode, I offer three steps you can explore taking that can facilitate stepping into self acceptance with more ease.
You can also read the transcript to this week’s episode here.
Feeling more acceptance within ourselves can take time. You get to be so very gentle with yourself on this path and take all the baby steps you need. I would love to hear from you! What have you experimented with that has supported you on your self acceptance journey? Email me at support@stephaniemara.com anytime!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
So you're sitting at home, maybe it is the evening and you have completed dinner and now have space and time for yourself.
Or maybe it is after lunch and you feel physically satisfied yet a sense of emptiness still remains.
A deep urge arises to keep eating. In that moment, one of the most powerful acts we can engage in is to pause and ask some of the questions that will be explored in this episode.
In this week’s episode, I talk to my experience with leaning on food to emotionally self soothe and offer some powerful questions to ask when the urge to reach for food to satiate an emotional hunger arises.
You can also read the transcript to this week’s episode here.
If you’re ever looking for support around patterns of choosing food to emotionally self soothe, I’m here for you. Email me at support@stephaniemara.com anytime.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Part of living a Satiated Life is feeling satisfied in your relationship with your body, your food, and also with your career and your relationships.
Since 2011, I have been supporting health coaches and wellness professionals with launching their businesses and a conversation that often comes up is one about their fears around being seen and the feeling of the imposter syndrome.
So what is the imposter syndrome?
In this week’s episode, we will re-define the imposter syndrome and explore new satiating and nourishing ways to navigate it when these emotions and sensations arise.
You can also read the transcript to this week’s episode here.
If you have experienced feeling like an imposter, what has supported you in navigating the fears and doubts in that moment? I would love to hear from you and your experiences in this. You can email me at support@stephaniemara.com anytime!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Something you should know about me is I challenge everything. If I say something, I question it.
I step into curiosity a lot around where my thoughts and beliefs stem from, how they were created, and if they need to be re-shaped to something new.
So when I put out information on what is "Quality Nutrition" I had to question what else is Quality Nutrition beyond the exact foods we might be eating.
In this week’s episode, I explore the aspects of pleasure, play, and permission in contributing to creating a quality nutritious meal.
You can also read the transcript to this week’s episode here.
Have you experienced the power of pleasure, play, and permission? If so, I would love to hear from you on how bringing in these qualities has enhanced your meals!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
You have probably heard the saying food is medicine.
Today, I wanted to dive a little deeper into how to integrate more quality nourishment without getting into the trap of then labeling foods as good or bad.
In this week’s episode, we will explore a fun mental trick and food experiment to engage in that brings in more quality nutrition in a way that supports you in feeling how you desire to feel in your body.
You can also read the transcript to this week’s episode here.
If you engage in this week’s experiment, email me at support@stephaniemara.com and let me know how it goes!
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Today I would like to tell you a story. This is a moment in time that taught me about the Satiating Quality of Trust.
In this week’s episode, I explore an experience that has stuck with me and I reference often when I find myself trying to figure out what is going to happen in the future.
You can also read the transcript to this week’s episode here.
You deserve to trust that on your healing journey everything is going to work out and guide you to amazing places you couldn't have even imagined that your healing path could bring you to. That there is a life beyond worrying about what you're eating and how you look that feels vibrant and exciting to step into.
If you struggle with trusting yourself and your body, I'm here for you. Email me at support@stephaniemara.com anytime and get set up with a free 20 minute Connect Call.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Binge eating, emotional eating, restrictive eating, overly focusing on food and body are all serving and protecting you in some way.
I know that is a very different way to look at a pattern that you perhaps want to get rid of, be done with, and are frustrated with.
All the habits and patterns we have around food were cultivated at a time when we needed them.
In this week’s episode, we will explore some powerful questions you can begin to ask yourself to discover how your habits with food are supporting you in feeling safe.
You can also read the transcript to this week’s episode here.
I understand how much resistance and how many emotions can arise when thinking about taking a baby step into healing your relationship with food and body.
Food has been there as your friend and ally for so long and it will continue to be there for you as you heal as well. You get to take as many baby steps as you need on this path and I'll be here for you every step of the way.
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Let's say you're trying to heal your relationship with food. You're tired of over-analyzing, worrying, and over-thinking everything that you feed yourself.
You're thrown into an abyss of what now?
You once relied on perhaps eating the same thing at every meal and only eating certain foods because they were deemed "good" foods. On some level, that provided a sense of security, a sense of control, and a sense of structure.
In this week’s episode, I discuss how to create a sense of structure in your day around food without putting pressure on what you’re eating.
You can also read the transcript to this week’s episode here.
As you experiment with these tricks and tips, email me anytime at support@stephaniemara.com and let me know how it's going!
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Happy Satiated Saturday!
Lately, I have seen more and more conversations pop up around what exactly is Intuitive Eating? I get asked a lot of questions in my sessions of is Intuitive Eating just another diet?
Food can often be experienced as either powerful medicine, where specific foods are recommended to consume, and foods are made to be "good" or "bad" OR food is entirely neutral and there is a striving to strip food of any label whatsoever to experience more peace around eating and that any food could be healthy and beneficial to consume. This can make Intuitive Eating incredibly confusing.
In this week’s episode, I explore how both strategies can be beneficial and how I personally define what Intuitive Eating can be.
You can also read the transcript to this week’s episode here.
If you have been feeling completely confused as to what to satiate and nourish your body with for a long time I completely get it! I’m here to navigate this journey with you. If you have any questions, email me at support@stephaniemara.com anytime.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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Happy Satiated Saturday!
Right before I sat down to write and record this week's episode, I ate some of my homemade donuts. You can find the recipe on my website here. I love these! I have such wonderful memories around donut eating.
Nourishing my body with these got me reflecting on how Food Is Love.
In this week’s episode, I share some of my food is love memories and how we can embrace the emotional satiation and grounding we naturally receive from food.
You can also read the transcript to this week’s episode here.
Creating amazing memories with food can occur at any moment. You can cultivate beautiful eating experiences just with yourself so that no matter the reason you're eating it is done from a deep place of knowing you deserve that love.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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Happy Satiated Saturday!
Today I would like to tell you a story of what cultivating a trusting relationship with food can look and feel like.
At a time when I desired to have a more relaxed relationship with food, I experimented for a year in what I called my year of "What if?" What if I ate this? What would happen?
In this week’s episode, hear my adventures of eating whatever I wanted and what happened.
You can also read the transcript to this week’s episode here.
Remember, no matter how your body shifts and changes, no food and no body shape is right or wrong or good or bad. You will always be deserving to be met, seen, heard, acknowledged, and respected.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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Happy Satiated Saturday!
How many food rules guide your food choices?
Eat this, don't eat that. This is "good" or "bad." I "should" eat this.
I have stopped reading the newsletters even the health professionals I follow are putting out there because honestly, I'm bored. We're receiving the same message again and again even from health professionals striving to stray away from diet culture still put out rules around what to eat or not to eat.
I'm tired of hearing messages that everything you eat, every way you move, every way you nourish yourself is either right or wrong.
In this week’s episode, I dive into research on what affects our body image and how we can start to cultivate a different kind of relationship with our food and body that feels more accepting and embracing of being alive in the body you’re in.
You can also read the transcript to this week’s episode here.
The work needed to be done to shape different dialogues and different relationships with our food and body can begin with us. When we heal our connection with food and body, we become a role model for what that can look and feel like to others.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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Happy Satiated Saturday!
I remember when I was a teenager both loving and hating going to the mall. I loved hanging out with my friends or family. Trying on clothes was often a disappointing experience.
Loud music, horrible lighting, warped mirrors, individual's knocking on the changing room asking if you're alright. It can all feel incredibly overwhelming including the potential loud harsh internal voice that might arise around your unique body shape.
Over the years, I have explored within myself and with my clients cultivating a very different relationship with clothes where clothes get to be used as a tool to support you in feeling the way you want to feel in your unique body.
In this week’s episode, I offer some steps you can take to enter into a brand new relationship with your clothes that can support you in embracing and accepting you exactly the way you are.
You can also read the transcript to this week’s episode here.
If you experiment with this new relationship with clothing, absolutely let me know how it goes! You can email me at support@stephaniemara.com anytime.
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Happy Satiated Saturday!
So let’s say you go on a diet. It promises to provide you everything you have been wanting. Let's say you get exactly what you were looking for from that way of eating. Then what?
Diets and cleanses often are not effective to continue to do long term. Going on a diet is like a rom-com movie where the couple finally gets together in the end but we don't see what happens next.
Dieters are then sent into an abyss of, "what now?"
In this week’s episode, I explore three steps you can start to take to ease yourself out of dieting and into body trust.
You can also read the transcript to this week’s episode here.
If you feel like you have been on and off diets forever, you're not alone. There is a very different way to be in relationship with your food and body and I'm here for you every step of the way on that new adventure. If you're looking for more personalized support email me at support@stephaniemara.com anytime.
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Happy Satiated Saturday!
The safer you feel the more you can heal. Have you experienced this? You feel like you’re eating and moving in your body in optimal ways and yet your symptoms are still hanging around.
I have been exploring what facilitates healing in the body a lot lately.
What I have seen with my clients and in my own experience is that anything that activates our fight or flight response, increases our stress, and makes us feel unsafe can slow down or halt our healing entirely.
In this week’s episode, I offer some tools to guide your body back into feeling safe so that you can more easily assess what foods and movement resonate with your unique system.
You can also read the transcript to this week’s episode here.
Are there foods you have discovered support you in feeling safe in the moment and long term as well? If you're not sure what these foods might be for you I'm here for you on this discovery journey! Respond to this email anytime with any questions.
Special thanks to Bendsound for the intro music in this episode. www.bensound.com
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Happy Satiated Saturday!
Isn't it absurd the amount of different kinds of diets that exist now?
A lot of these have so much buzz around them that following them becomes a part of someone's identity. To eat something off of the "prescribed meal plan" can cause so much anxiety for some that it brings up questions around who they are as a person.
This episode was sparked by a reflection of a lot of media coverage on a specific celebrity’s weight loss. Ultimately, anyone’s weight change, celebrity or not, is none of our business. We need to take back our power as a culture. The less we focus on someone’s appearance the more we will be shaping our world that this is no longer an important concern to obsess about and focus on.
In this episode, I explore what I have discovered is a sustainable way to approach our food and body that honors your unique system. You can also read the transcript to this week’s episode here.
You get to create your own unique dietary guidelines that satiates you and only you. As you cultivate more trust within your body that it will tell you what it needs and when you will find a way of eating that feels sustainable where you will never feel like you have to rely on a diet ever again.
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Happy Satiated Saturday!
Whenever I would go through stressful times in my teens and early '20s, my favorite time to binge on food was in the evenings.
I have found over the years that I'm not alone in that experience. Nighttime for many can be the one time in the day where there is finally time to focus on self.
There is no work to do, nowhere to go, just you, your thoughts, and emotions.
This week’s episode, I dive into new habits you can begin to explore to shift nighttime overeating. You can also read the transcript to this week’s episode here.
Be gentle with yourself in this process. Food came in at a time in your life when you potentially needed it.
You can invite so much compassion into your body that you have done the best you could to show up for you with the awareness you have had at any moment.
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Happy Satiated Saturday!
With so many turning to social media for support at this time, I wanted to offer what I have discovered has been supportive to craft a response to another that supports someone with feeling seen and held through your writing.
Additionally, these tips can be used in creating a loving response to yourself.
You can read the transcript to this week’s episode here.
What have you found supportive to foster compassion and empathy within yourself and others?
You can email me at support@stephaniemara.com and I would love to hear what tips and tricks you have found effective.
I hope you’re all safe and I’m here for you during this time.
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Happy Satiated Saturday!
What came first? The craving or the emotion? I crave and then have an emotional response? Or, I have emotions and then I crave? Well, we can crave something for both physiological and emotional reasons.
In this week’s episode, I dive into why we crave a food and new ways to respond to cravings that put the power back in you and less in your food.
You can also read the transcript to this week’s episode here.
What foods do you crave? Do you crave them at a specific time of day? What wisdom do you think your craving might have to provide you?
Email me at support@stephaniemara.com and I would love to hear about your relationship with cravings!
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Wait…Happy Satiated Sunday?
At about 9:00 pm last night I realized it was Saturday. I kept thinking it was Friday all day long and realized I had not recorded my Satiated Saturday yet. At that moment, I had two choices:
- Judge myself for “not being more prepared.” Push myself to ramble something into a recording and send it out just to prove my consistency.
- Meet myself with compassion and understanding. Acknowledge sending out my next episode today will be just as consistent and step into trust that this was exactly what was meant to occur.
I chose B :) And this week’s episode was inspired by the process I went through. I discuss my relationship with my own perfectionist part of me. I offer a new way you can show up for your perfectionist part of you and how embracing our imperfectness can transform our relationship with food.
You can also read the transcript to this week’s episode here.
If you have had some harsh internal voices showing up during this time, please know I am here for you. You don’t have to navigate this time alone. Remember whatever this part of you is saying is not a fact or a truth. The power is within you to guide your thoughts to ones that feel more satiating and loving to feed your body.
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Happy Satiated Saturday!
You may have heard a million times that the recommended water intake is about 8 glasses a day. We can have clear cues as to when we are hungry but how do we know when we are thirsty?
In this episode, we will explore bodily cues of thirst and how feeling adequately hydrated can decrease emotional eating. You will also receive tips on how to increase your water intake.
You can also read the transcript to this week’s episode here.
What tricks have you found most effective to drink more water? My favorite one has been to purchase a glass water bottle I love to look at and hold and I have it with me at all times that I can refill whenever needed. Email me at support@stephaniemara.com and let me know what has worked for you!
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Have you heard of Vitamin L?
In this episode, I dive into the importance of quality nourishment and tips on how to include more quality food and meals into your day, especially when your food choices might be limited at this time.
You can also read the transcript to this week’s episode here.
Remember that you’re doing the best you can to take care of your body during this time. If you’re looking for support around recipes you can create with what you have in your home, email me at support@stephaniemara.com and let’s get creative together!
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Today, I took a break from my food and mood series to share some thoughts around what I’m seeing on social media in response to the Corona Virus.
In this episode, I explore keeping an open mind as we all are doing the best we can to navigate this time and you will also be guided through a yummy body scan to support your body with relaxing every muscle of your being to experience that right here and right now, you are safe and everything will be alright.
I’m currently offering 30 minute sessions at a discounted rate to further be of support. If you have been wanting to work with me and sense having more support and connection would feel helpful, email me at support@stephaniemara.com.
I’m here for you. If you have any thoughts after listening to this episode I would love to connect with you and hear how you are processing, digesting, and assimilating everything your body is taking in physically and emotionally.
Keep breathing and being gentle with yourself and looking forward to hearing from you soon.
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Happy Satiated Saturday!
Do you skip meals?
Is your eating inconsistent throughout the day?
Do you find yourself binging every night?
If your brain tells you that you don't have time to eat because you have too much to do, you also don't have time to feel ungrounded, unstable, and mentally foggy. If your brain is telling you that if you eat more you will gain weight, skipping meals is actually slowing your metabolism down, putting your body in a survival mode and actually making you gain weight.
Skipping meals can lead to:
- Poor concentration
- Increased stress
- Lower sense of well being
- Can make it more difficult to navigate emotions making them feel more intense
In this episode, we will discuss what happens in a day when you skip meals and how rhythmic eating is the key to decreasing nighttime binging and emotional eating.
You can also read the transcript to this week’s episode here.
If you experiment with rhythmic eating this next week I would love to hear how it goes for you! You can email me at support@stephaniemara.com and let me know what you notice when you rhythmically eat.
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
If you experience bloating, gas, pain, burping, constipation or diarrhea, acne or rosacea, and a runny nose after every meal, this can potentially be your body's way of letting you know there may be a gut issue occurring.
Trying to optimally nourish ourselves without healing gut issues can leave us feeling frustrated that no matter our best efforts, something always feels a little off.
No matter how much whole natural food I ate, for years I was still experiencing bloating and digestive pain.
I really want to stress here that if you have been feeling perplexed as to why your symptoms are continuing it is not your fault. There is something potentially happening inside your body that needs extra support.
In this episode, I dive into just how important an optimal functioning gut is and tips to start your gut healing journey.
You can also read the transcript to this week’s episode here.
If you have been experiencing a lot of gut issues for years, I understand how frustrating it can feel. You’re not alone on this journey. I’m here for you to navigate and learn and interpret the gut’s messages and wisdom it is trying to tell you.
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Happy Satiated Saturday!
I live in a sensitive body and my anxiety has been at an all-time high this past week.
Feeling anxiety is not new to me. It’s something I have chosen to navigate in natural ways for as long as I can remember. I experience anxiety as my friend, which is not something our culture teaches us to do. Whenever we feel intense emotions we are told it’s just in our head, get over it, go do something fun, go take this pill/eat this food/drink that alcohol all to not feel the worry and anxiety present.
I often describe to my clients how emotions like fear, worry, anxiety, panic, anger are like a whining child. If we try to ignore this child, they only get louder and intensify their expression to try and get our attention.
Since I have been in the thick of attending to myself and my anxiety this past week, I thought I would offer my top tools that when you’re feeling overwhelmed, anxious, and full of worry, how to navigate these emotions with more ease.
In this episode, you will receive 4 tips on how to flow with the presence of anxiety while staying connected to yourself.
You can also read the transcript to this week’s episode here.
If you have been feeling high anxiety lately, you’re not alone. Reach out anytime at support@stephaniemara.com if you’re looking for more support.
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
Last week we explored how lack of sleep can affect our relationship with food. This week we will be exploring stress.
When stress increases, do you want to ignore, run away, or numb out to the feelings showing up?
Is your first go-to action to reach for some sugary, crunchy, salty, sweet treat?
In this episode, we will explore how stress can affect our hunger and how our hunger can affect our stress. You will also receive 4 awesome tips to diminish stress eating so you can navigate your day feeling more embodied, grounded, and connected.
You can also read the transcript to this week’s episode here.
I would love to hear from you! Email me at support@stephaniemara.com and let me know what response to stress is no longer working for you and what new tool you feel most excited to experiment with.
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
We have been talking a lot about emotional satiation and befriending our emotions recently. For the next several weeks, we will be exploring the factors that can affect our ability to stabilize our moods, throw off our appetite, and increase the likelihood of reaching for food for non-physical hunger reasons.
We will explore sleep, stress, impaired gut function, skipping meals, quality of food, and thirst.
Today we are going to start with sleep.
In this episode, we dive into how getting less than 7 hours of sleep can affect our food choices and how much we eat. I will also provide 5 tips for cultivating a more satiating sleep routine.
You can also read the transcript to this week’s episode here.
Feel free to email me any insights that got cultivated for you and looking forward to connecting with you all soon!
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Happy Satiated Saturday!
You might have heard the saying the one consistent relationship we have in our life is the one we have with ourselves. There is another relationship that is there throughout our entire lives and that is the one we have with our food.
We can have an intimate relationship with our food where our food patterns, cravings, urges, and choices can inform us and support us.
Food can be a powerful mirror reflecting back to us how we might be feeling based on what we choose to eat or beliefs we are holding onto about who we think we “should” be.
In this episode, we are exploring how our relationship with food can provide us so much information in how we are relating to ourselves and our life.
You can also read the transcript to this week’s episode here.
Feel free to email me any insights that got cultivated for you at support@stephaniemara.com and looking forward to connecting with you all soon!
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Happy Satiated Saturday!
With my Satiated Podcast, I’m striving to break things down into manageable bite-sized action steps. I found on my journey of cultivating a more peaceful and accepting relationship with food and body that there were a lot of different guidance and suggestions.
The bombardment of suggestions often left me with more questions of where do I begin and what steps do I need to take?
In this episode, I’m so excited to share a personal story of a defining moment that altered my relationship with food. We will dive into how when changing any pattern with food, there can be a grieving process that needs to occur.
You can also read the transcript to this week’s episode here.
I’m here for you on this journey. If you’re ever desiring my support on this path, email me at support@stephaniemara.com anytime. Talk with you all next week!
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
When I find myself having similar conversations in my sessions throughout a week, it usually is a red flag for me that this is something that is missing as available information and education in our culture.
I talk a lot about befriending our emotions, but how exactly do we do that?
We receive a lot of messages in our culture around just letting something go, but is that really possible?
In this episode, I will provide a step by step strategy on how to digest and transform any intense emotion into an experience that feels easy to assimilate and support you in feeling more connected and grounded to yourself.
You can also read the transcript to this week’s episode here.
Feel free to email me at support@stephaniemara.com with any discoveries you make with this practice and looking forward to connecting with you throughout the week!
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Happy Satiated Saturday!
Today, we are going to dive into what I like to call the F#!k It Phase.
Have you ever gone through a period of time where you just wanted to eat whatever you wanted to eat whenever you wanted to eat it?
Did you judge yourself for the foods you were choosing to eat?
Were you able to explore what wisdom this phase perhaps had to provide?
In this episode, I will provide questions and journaling prompts that you can utilize to get clear on how this phase is actually there trying to provide some insights to where you’re being called to heal, grow, and evolve.
You can also read the transcript to this week’s episode here.
I would love to hear from you! What have you learned from this Phase? Email me at support@stephaniemara.com with any insights.
Looking forward to hearing from you and talk to you next week!
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Happy Satiated Saturday!
Rhythm is everywhere we look. The waves of the ocean, our breathing, the seasons, the weather. There is a certain rhythm to everything around us. When we invite this rhythm into how and when we are eating, our body can relax and trust that consistent nourishment is going to be coming in regularly.
In this episode, we explore the impact of rhythmic eating and what a rhythmic eating day can look like.
You can also read the transcript to this week’s episode here.
Rhythmic eating is a practice. It is something we can keep on practicing every day. Some days will feel easier to eat rhythmically than others. Be gentle with yourself on this adventure. We can learn from the days we under nourish ourselves to discover what is going to be most satiating on busy days moving forward.
I’m here for you on this journey. Reach out anytime and talk to you next week!
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Happy Satiated Saturday!
Have you ever experienced binge eating?
Did you judge that behavior?
Did you see it as something you needed to get rid of or that was “wrong?”
Did it make you feel weak?
Binging is not bad. Our habits and patterns around food are often guiding us toward deeper needs and desires. So this behavior is not something to be ashamed of. If you have experienced binging in the past or if it’s something you’re experiencing now, it is not a reflection of who you are or your character. It is a message from yourself to yourself.
In this episode, we dive into how your binge eating behavior is trying to protect you from something and different ways to navigate the urge to binge.
You can also read the transcript to this week’s episode here.
Remember to send yourself so much loving kindness on this journey. You are always doing the best you can to take care of you. Let yourself know that you’re doing a pretty damn good job.
If you’re ever looking for more support around a pattern of binging, reach out at support@stephaniemara.com! I’m here for you every step of the way.
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Happy Satiated Saturday!
With the New Year coming up next week, I wanted to offer a different strategy to enter into the new year that does not include a New Years' resolution.
What I have seen over and over again is that these resolutions become something for an individual to beat themselves up about. That is not the way we are going to enter into this new year, this new decade.
In this episode, we are going to explore identifying your desired emotion to guide your decisions over the next year.
You can also read the transcript to this week’s episode here.
You deserve to feel the lightness, excitement, empowerment, and confidence you desire to feel in your body. Your desired emotions will guide you in what is going to be best for you.
If you’re ever looking for more support on this journey, reach out at support@stephaniemara.com! Wishing you all a wonderful transition into the New Year and talk to you all next week.
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Happy Satiated Saturday!
With the holiday season in full swing, I wanted to offer a new perspective on parents that might support you as you potentially navigate being around family more during this time.
Have you noticed having a strong reaction to your parent’s behavior when you’re around them?
Do you have desires and longings for your parents to show up differently?
In this episode here, we dive into different ways to show up for your inner child to decrease the likelihood of binging on food during the holidays.
You can also read the transcript to this week’s episode here.
When around family and food, we can have two options. We can explore shifting our relationship with food to support and facilitate showing up differently with others. Or, we can explore different ways to show up for ourselves around our parents to transform our relationship with food. Experiment with both approaches to discover what feels most supportive to you. If you’re ever desiring more support on this journey, reply to this email anytime.
I hope you all have a smooth, joyous holiday week! Chat with you soon!
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Happy Satiated Saturday!
What is your relationship like with pleasure?
Do you enjoy it? Embrace it? Fear it? Deny it?
The experience of eating food is naturally pleasurable. Eating food can release dopamine and opioids and stimulate all of our senses to provide a truly incredible bodily experience.
We can normalize that eating is meant to be a pleasurable experience and yet when eating becomes our only form of pleasure is when our relationship with pleasure and food can become confusing.
In this episode, we will explore how taking a pleasure inventory can be incredibly supportive to assess what actions are going to be most effective at producing the emotions and sensations you may be looking to feel in your body.
You can also read the transcript to this week’s episode here.
Feeling pleasure has been connected to our sense of well being and joy in life. Desiring to feel pleasure is something to be embraced and explored. What activities, actions, foods have you discovered provide you with a sense of pleasure?
Looking forward to hearing what you discover in your pleasure inventory! I’m here for you on this journey. Reach out at support@stephaniemara.com anytime.
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Happy Satiated Saturday!
We are inundated with external messages about how we are “supposed” to look. Our culture has an insane obsession with thinness being the ideal. We congratulate individuals for losing weight, yet have no idea what is actually occurring in their lives.
In this episode, we will delve into three tips on how to navigate your self love adventure with more ease.
You can also read the transcript to this week’s episode here.
Our relationship with our body and food is often a doorway to where else in our life is needing our loving attention and affection. Any insecurities we may ever have around our body can be an opportunity to slow down and explore where else in our life is needing our loving attention? If you’re ever desiring more support on this path, reply to this email anytime.
Have a beautiful weekend and chat with you all next week!
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Happy Satiated Saturday!
You might potentially be seeing an increase of articles right now on how to eat less during the holiday season, what to put on your plate to keep the weight off, and how to stay away from certain foods this Thanksgiving. I'm here to offer a very different piece of advice.
In this episode here, I will offer some new tools to navigate Thanksgiving and Holiday food in a brand new way so that you can stay connected to you to assess what actions are going to be most satiating to you in any moment.
You can also read the transcript to this week’s episode here.
I'm wishing you a Thanksgiving day filled with self compassion, self acceptance, and self empowerment. I hope your plate is filled with pleasure, joy, and love!
Have a great weekend and looking forward to connecting with you all soon.
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Happy Satiated Saturday!
Have you ever been in an emotional eating cycle?
It goes something like this: something happens in your day that sparks some emotions. The emotions feel too intense to sit with and so an overwhelming urge to eat arises. The part of you that really really does not want to address the emotion convinces you that eating would be easier. You eat more than your body physically needs and now you don't have to address that emotion anymore because you feel too full and are now focused on the guilt, shame, or judgment that has come up around eating as much as you did.
This cycle can happen again and again until we allow ourselves to slow down and feel the original emotions that came up. So today, I thought it might be supportive to explore if you find yourself on that cycle how to get off the cycle at each stage.
If you’re ready to step into your power, tune in to this week’s episode.
If you have ever experienced an emotional eating cycle, what did you learn from that time? How was food acting as your emotional protector? If you’re ever looking for more support around this cycle, email me at support@stephaniemara.com. Have a great weekend and connect with you all soon.
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Happy Satiated Saturday!
In today’s episode, I delve into just how toxic dieting mentality can be and what it can hold us back from in our life. Having gone on my first diet the summer before High School, I have experienced in my own body what dieting can hold us back from not just physically, but emotionally as well.
Dieting mentality can provide false hope that if something just changed with your body that everything would be solved. It can take constant practice to catch these internal thoughts and re-shape them to ones that feel more satiating and nourishing to who you are today.
If you’re ready to release dieting mentality from your life, this episode is for you!
What will you start saying No to in your life? Have a wonderful Saturday and talk with you all soon!
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Happy Satiated Saturday!
We are two days after Halloween. You might have some candy lying around the house staring at you. You might be recovering from a sugar hangover. Whatever your candy situation might be, creating moments for mindfulness can be incredibly supportive during this time.
In this week’s episode, I will be walking you through how to create a mindful moment with some of your more irresistible foods. Self connection can ultimately decrease the amount of food we eat as we feel emotionally satiated by our own presence.
What are your favorite ways to create mindful moments for yourself? Hope you have a beautiful week and see you next Saturday.
Support the show (https://account.venmo.com/u/stephaniemara)
Happy Satiated Saturday!
This week’s episode is truly powerful. This is a tool I teach every single individual I work with so you’re getting a little sneak peek at what it would be like to work with me one on one.
If you feel confused about what to eat, have noticed an increase in mindless eating, find yourself choosing foods that don’t feel good in your body every time you go out to eat, this is the episode for you!
Support the show (https://account.venmo.com/u/stephaniemara)
Welcome to the first episode of Satiated Saturdays!
Each week, we will be exploring physical and emotional satiation and what satisfies each unique hunger we can experience. In my 10 years of supporting others around their relationship with food and body (and my lifetime experiment with myself), I have seen how nighttime can often be the time we reach for food the most for emotional satiation. To support during these end of the day hours, I will be sending these episodes out Saturday evenings.
In this episode, we will be exploring the difference between physical and emotional hunger and how to begin to identify the difference in your body.
The experiment for this week will be to slow down, tune in, and begin to get curious about which hunger you might be feeling.
If any questions arise, email me at support@stephaniemara.com. Excited to hear your discoveries!
Support the show (https://account.venmo.com/u/stephaniemara)