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E23 Whats your (binge) Type?! (and how to remedy patterns)
58 Plays1 year ago
Whether you are aware of the anxiety, stress, emotional, out-of-control eating tendencies you have around certain foods or certain situations, if you have found yourself on the other side of intake with the whole "what the heck just happened?" OR if you just find yourself confused with why you are SO hungry when you feel you just can't be satiated.... this is for YOU.
We are taking a deep dive into physiological and psychological layers of different types of binges to help build an UNDERSTANDING for your behavior and create ACTION items for intervention thereafter.
The amount of people I work with that are like "yep, relate to that, and that, and that one..." is vast - and it can be SO helpful to create clarity vs feeling like a crazy person every time you feel like you have anxiety around intake that makes you feel uncomfortable, confused, or even guilty or ashamed from intake.
Let get into seven types of binges, pulled from this book:
Binge No More by Joyce Nash
https://www.amazon.com/Binge-No-More-Overcoming-Disordered/dp/1572241748
Please remember nothing you listen to on the Eating Between the Lines podcast should be taken as medical advice and is for educational purposes only.
Theresemartinezrd.com - Grab your FREE guide to improving your hunger cues!
@theresemartinezrd
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Transcript
Welcome to 'Eating Between the Lines'
00:00:01
Speaker
Hello and welcome to Eating Between the Lines. I am your host, Therese Martinez, and I am so happy to have you here.
Breaking Free from Extreme Health Ideologies
00:00:10
Speaker
If you want to untangle yourself from diet culture conditioning and get appropriate actual options to nourish your unique life and body, I'm going to dive deep into the new on-spectrum of health to help you figure out what to prioritize in your journey
00:00:25
Speaker
without getting trapped in the extreme ideology of health optimization or total complacency. I am here to help you apply the science effectively, not rigidly, and get you feeling better in your body and mind.
Understanding Binges
00:00:40
Speaker
Here is how to eat between the lines.
00:00:46
Speaker
Hey guys, welcome back to eating between the lines. Today we are diving into the ever so complex and interesting topic of binge types. Now this is a topic I discuss with patients every single day.
00:01:08
Speaker
And I want it to be recognized that, you know, if you were listening right now and you're like, oh, I don't need to hear this podcast. I don't really have binging episodes. You know, I encourage you to actually listen to this whole podcast because everybody's binge looks a little different.
00:01:31
Speaker
We aren't always considering binges to be a huge intake, and huge is relative, of food, right? It can be the energetics behind the intake. For one person, a binge may look like a couple sandwiches or maybe a sandwich or a couple cookies. For another person, a binge might be
00:01:55
Speaker
a cup of ice cream and a pizza and it's not really about labeling what is consumed. It's understanding the reason behind the binging in the first place and
00:02:10
Speaker
The reason this is really helpful and important to understand is because if we can actually break these reasons down, we have a better ability to dissect and be proactive with remedies to the binges.
00:02:26
Speaker
and also just kind of shed light and give ourselves a little bit of grace in the process of understanding our behavior to a different degree. So prior to diving into these different types of binges, I want to preface this by saying I got these
00:02:45
Speaker
different types.
Types of Binges
00:02:46
Speaker
There are seven that I'm going to be going over today from a book called binge no more your guide to overcoming disordered eating by Joyce Nash. So there are considerations I will have beyond what is solely discussed in the book.
00:03:04
Speaker
but I do want to give credit where credit is due and I did not come up with these seven types. I got them from this book and I really believe so many of them hit the nail on the head and there are also overlapping considerations with some of these binge types too that we'll go into. So let's get into this. Seven types of binges.
00:03:31
Speaker
What is your type and why do we want to figure it out? Well, the whole reason we are going to dig into this is because there is some element of these benches that are provoking some kind of negative response for you and or feeding a poor relationship with food. They can also be primal responses.
00:03:56
Speaker
So there are layers to why we may binge and what can drive them. And my goal today is to highlight the psychological and physiological influences that can drive a person to binge. I think this goes back to my ever so prevalent theme of knowing your patterns. Okay. This is so important if we are trying to understand
00:04:25
Speaker
how we get to the other side of a meal a day, a week, a year, years, and look back and be like, what the heck just happened, right? This can bring our behavior a little bit more acutely into the days that we are experiencing, the meals that we are experiencing and understand what may come later, okay? Getting in front of the behavior versus behind it.
Hunger and Psychological Deprivation
00:04:53
Speaker
So,
00:04:54
Speaker
Number one, the hunger binge. This is what I would consider something of a physiological primal reaction. Okay, this is from physical deprivation. So studies on the effects of starvation have demonstrated that the fasting and caloric restriction typical of people, the eating disorders produces change in the body and brain.
00:05:21
Speaker
starvation creates a variety of effects, including mood swings and a preoccupation with thoughts of food and eating. A hunger binge is likely to result in due time. So again, that is from the book, kind of the definition of the hunger binge. Now,
00:05:38
Speaker
It makes sense, right? It makes sense when we think about this for our own bodies. So if we have deprivation, this goes into a pattern, right? So if we skip meals, if we don't eat sufficient nutrients in a way that our body needs earlier in the day, we can find ourselves eating a lot of food
00:06:00
Speaker
in the evening, right? And it might be acute to a day, but it could also be into the week too. So if we are depriving ourselves from nutrition and food throughout the whole week, really likely we will go into a binge eventually because our body just needs the nourishment, right? So that can be one of the binges.
00:06:22
Speaker
So solution to this, really make sure that you nourish yourself throughout the day. I see this often. I just talked to a patient today that was talking about how she has not been very proactive with eating during the day. And her nutrition has also really just fallen to the wayside. And so she in the evening will feel like consuming just a bag of chips is what she says. And
00:06:50
Speaker
To me, you know, after talking to this patient too, she is also working with a decent amount of stress. And so stress compounded with not eating means that in the evening, she is unmotivated to cook a meal, to spend time making food.
00:07:09
Speaker
and or think about it even. And so what she will go to is something that can satisfy both stress management and relief and hunger. And that means that it's going to be something convenient like a bag of chips. And she will then blame it on discipline.
00:07:28
Speaker
And this just isn't the case, right? If you just look at it objectively speaking, this person is just undernourished. And we'll kind of get to the stress response a little bit here too, but it's a definitely, definitely common for folks that do not eat very much during the day to then really eat a lot later on or have that kind of catch up at some point. It is primal.
00:07:51
Speaker
So the deprivation binge is number two. Like the hunger binge, the deprivation binge is done in response to restrictive dieting. But in this case, psychological rather than physical deprivation is the most important factor. Often the deprivation binge begins with the sense of wanting or needing something, but not knowing just what it is that is wanted. In dieting, certain foods are often forbidden, overvalued or resisted.
00:08:21
Speaker
When foods are forbidden, they become all the more irresistible, right? You're putting foods on pedestals, shitting on oneself. As a result, tension builds as willpower, quote unquote, is used up and a breaking point is eventually reached.
00:08:37
Speaker
It may feel as if an internal rebel takes over and thwarts all intentions to curb eating. The binge brings relief of the tension that was built up as the result of being vigilant about forbidden foods and focused on monitoring eating. However, the fear of gaining weight causes the reinstitution of vigilance and restrictive dieting and sets the stage for more binge eating.
00:09:00
Speaker
Oh my gosh, so common, so common. And I've experienced this my own self about a bazillion times. I will deprive myself of certain foods in the name of health or in the name of body size and work on willpower and discipline and have these foods put on pedestals. I was just talking to a patient yesterday, actually, she was talking about cheesecake.
00:09:25
Speaker
and how cheesecake has kind of been this food that she will not allow herself to have because of the connotations that she has with that food in terms of high calorie, high sugar, those equal weight gain and unhealthy.
00:09:42
Speaker
And so it brings in a cycle of maybe not just cheesecake, but then all the other foods that also fall under those restrictions. And so now she is never allowing herself to have them. So when she does allow herself to have them,
00:09:57
Speaker
She ends up wanting a ton of them or could also just have it and feel guilty and shameful and beat herself up about not having that discipline and or willpower to say no. So an important curative factor in eliminating the deprivation bench is to legalize formerly forbidden foods. It is amazing what happens when people start giving themselves permission to have some of these foods again.
00:10:27
Speaker
I like to also really encourage mindful consumption when reintroducing foods as well, and especially not coupling that hunger situation when you are trying to reintroduce these foods, right? We want to be mindful so you don't want to go into
00:10:46
Speaker
experimentation, allowing yourself these foods again if you are also very primarily hungry because you will of course feel out of control in that situation again. So there's a lot of like self-awareness that's developed and mindfulness that is also applied in this process, but it is really important and helpful to start allowing oneself to have these foods again
00:11:12
Speaker
and experiment a little bit and this is a whole process you guys and I do want to reiterate that I mean you are more than welcome of course to try to start experimenting but it is really helpful to have someone kind of walk you through some of the considerations around the process of this maybe other tips and tricks to apply and that can be done with a professional there's a lot of dieticians that work in this realm and
00:11:39
Speaker
other therapists and other practitioners too. And I also think that this is something that you can definitely start working on, but just wanted to say if it feels very scary, that that's very normal. And this is not just like, just go out and eat all of the foods that you've never allowed yourself to have and see what happens. There's a little bit more of like a process to it.
00:12:07
Speaker
Number three is the stress binge.
Emotional and Stress-Induced Binges
00:12:09
Speaker
So stress is experienced when a person's resources for coping are stretched thin or exceeded, endangering his or her wellbeing.
00:12:17
Speaker
Anxiety, depression, anger, loneliness, feelings of insecurity, these emotions and more can result from stress and are at the heart of the stress binge. The stress binge, sometimes called emotional eating, serves to alter moods, much as a drug does. Stress eating can produce dissociation, a state in which emotions split off from reality, allowing the person to feel less overwhelmed.
00:12:41
Speaker
Eating numbs out feelings and distracts attention from problems or troubling thoughts. Eating provides the means of day-to-day survival. When food or eating cannot be used to cope, anxiety and the tension increase. The psychological discomfort that results eventually brings a return to the behavior. The stress binge
00:13:02
Speaker
is an attempt to escape painful self-awareness and to deal with negative emotions, much as the use of drugs and alcohol alters consciousness and substitutes for more adaptive coping. This makes so much sense. I like to reiterate that for patients because food is a sure thing, right? It is a sure thing when we are thinking about
00:13:25
Speaker
how we can shift our anxiety and our emotional state. Because many times we have had the evidence that it works in the past, right? So there can be certain foods that we associate to be more comforting and more enjoyable. So those will be ones that we go for to kind of get ourselves out of a state of anxiety or some of these other considerations with stress, loneliness, anger, things like that.
00:13:56
Speaker
And so I like to note that it makes sense if people want to utilize food to help remedy that emotional state. Now we also want to consider what the heck is actually happening, right? We are having a physiological response, a fight or flight response. So we're using food to change
00:14:19
Speaker
and tap into a more parasympathetic nervous system. Okay. So sympathetic is the fight or flight. Parasympathetic is rest and digest. It's kind of that calming sensation. So we can use food to kind of get more relaxed. It is a sure thing. And so ways that we
00:14:40
Speaker
can try to combat that impulse is to try to utilize other modalities to calm the nervous system. So there are a lot of different ways that a person can do this, but it's really important that one can find other coping mechanisms besides just food. This is not to pathologize utilizing food as a coping mechanism, by the way.
00:15:08
Speaker
That is fine. It makes sense, right? We just have to understand again, the energetics behind it, how we feel thereafter, and kind of the productive nature or unproductive nature that utilizing food has in our lives as our soul coping mechanism. So if we can try to figure out other ways to change that anxiety, to shift into a more parasympathetic state,
00:15:35
Speaker
What can we do? There are certain things like breath work, going on a walk, getting out of the situation. Maybe it is listening to calming music. Maybe it's calling someone. Maybe it's writing. Maybe it is some other creative outlet. I find that there's a lot of strategies in dialectic behavioral therapy with the module of distress tolerance that can be very helpful.
00:16:05
Speaker
And because we're just looking to kind of create more clarity with what we actually need, right? If we are anxious, we are making moves in an anxious state and sometimes that can be impulsive. When we are calm in a parasympathetic state, a little bit more at least, we have a little bit more clarity and we're not as urgent. We're not as urgently seeking
00:16:33
Speaker
something to mitigate the anxiety and the stress. And so it's really helpful to kind of understand that. And if we still want food to use as comfort when we have finally also just kind of calm down, that's OK, right? And maybe there will be other things we also utilize. In addition to that, finding ways of managing stress
00:17:02
Speaker
prior to getting to that point is also really helpful. And that can be explored more with your own self and reflecting on that your own self or with others to kind of help with that. A couple additional things with stress eating from the book that are also recommended to overcome it.
00:17:22
Speaker
So the two areas needing to be addressed, cognition and coping skills. Cognition involves inner voices such as like the critical self, which finds fault with both self and others. The worrier's voice is sure that disaster is just around the corner. The caretaker puts others needs before her own or his own.
00:17:45
Speaker
The rebel eater is set on disrupting all attempts to eat right. The enforcer makes sure that all the rules are followed. These and other inner voices must be identified and challenged to help reduce stress and subsequent binge eating. There are very similar concepts in intuitive eating as well around voices like these.
00:18:04
Speaker
and it can be really beneficial and helpful to identify them so that you can also again stay proactive before you're getting to that state of stress that feels so uncomfortable. Likewise, the tendency to use avoidance and denial rather than problem solving is a key factor that must be addressed to reduce stress eating.
00:18:25
Speaker
Number four, the opportunity binge.
Binges from Privacy, Time, and Anger
00:18:28
Speaker
Some binges are not triggered by hunger or stress. Although they may be a cousin of the deprivation binge, the opportunity binge occurs when there is high access to privacy combined with time enough to use behaviors. In some cases, the opportunity binge occurs because of the combination of boredom and unstructured time.
00:18:48
Speaker
In other cases, the opportunity binge provides an escape from having to do chores or bear responsibility. The person who is overly concerned about being productive may use the opportunity binge as an excuse for relaxing.
00:19:03
Speaker
The likelihood of such a binge happening is increased if the person dwells on thoughts of eating highly preferred but forbidden foods. The thoughts of being able to get away with something may be an added incentive. Simply realizing that there will be an opportunity to be alone and binge can trigger thoughts about what you want to eat and what you will eat. The expectation of having an opportunity to binge
00:19:29
Speaker
together with mentally planning what to eat, sets the opportunity binge in motion. I see this often with patients as well. There can kind of be this like glamorization of the experience of binging, right? Kind of this getting away with something and finally being able to engage in food intake that you otherwise would not be able to do if there were other people around, even if.
00:19:59
Speaker
Those other people don't necessarily judge or make remarks or have any kind of input around your intake. There's still some kind of embarrassment and shame around the intake that then fuels the desire to consume the food when people are not around.
00:20:20
Speaker
And so see that a lot. Another type of opportunity binge involved socially sanctioned eating opportunities such as vacations, holidays and celebrations. Usually such occasions are associated with positive feelings. However, any change in usual routine.
00:20:37
Speaker
Attending a conference, painting the living room, driving home from a meeting may provide an opportunity to act on behaviors. These and similar situations often involve a transition from one activity to another, which can pose a particular problem for some people. So this one I often talk about with patients
00:20:57
Speaker
when they are going into vacations, holidays, celebrations, utilizing that concept of the 5%. So understanding that with these situations, they are not maker breakers of one's health, but they can be complimentary to a usual normal routine.
00:21:20
Speaker
And this relates to the binging because we start taking these opportunities off pedestals as well. And it again kind of encourages incorporation of foods that we would otherwise normally reserve for these types of occasions into our more everyday life or just a little bit more or just shifting the energetics behind it. Right.
00:21:48
Speaker
So I think it's really helpful to kind of reflect on your own self and what you feel when you have a quote, quote opportunity to consume food, drink, what have you in these situations. And then what that
00:22:06
Speaker
feels like in your body and what those foods might be and why you might feel kind of particularly excited to engage with those. And I also understand that some people like to capitalize on it because it is a little bit different and they don't normally include these foods into their normal routine.
00:22:25
Speaker
just because of how it makes them feel and kind of how they just like to have different foods on a regular basis. And I don't think that there's anything to judge or poopoo about that. I do think that I used to be one of those people and there was underlying disorder there. And so for me,
00:22:48
Speaker
to not have as much restriction on a regular basis, I definitely feel like I have way more balance around these occasions and situations and celebrations and vacations. There's just an element of my routine that I kind of take all over the place while also being totally fine if it goes a little
00:23:10
Speaker
left or right from the norm, but it really doesn't put all these foods on pedestals and makes me tempted to eat as much as I can or just again feel that anxiety around them. So much of this is just about the energy and the headspace that a person is in around food.
00:23:33
Speaker
And it's not always just about the actions. Like I said, it's okay to not have all the food that you have during the holidays every single day of the rest of the year, right? They are a little bit unique for reasons. But I just encourage people to kind of understand and reflect on your own energetics around these types of situations. And if you do feel like you capitalize on them as opportunities,
00:24:00
Speaker
The other consideration for this one from the book, the best remedy for the opportunity binge involves managing the environment and planning ahead. Deciding how to minimize unstructured time, cope with holidays and celebrations, or deal with transitions. Learning to use the cognitive behavioral technique of thought stopping to redirect thinking away from the potential awards of eating can be helpful.
00:24:26
Speaker
instituting a reward system for reinforcing desired behavior is also a helpful technique. Normalizing eating and allowing oneself to eat all foods in moderation is a basic strategy for overcoming this as well. So I am definitely a fan of the planning ahead. I do feel like sometimes
00:24:47
Speaker
that can also be pretty challenging. And sometimes these quote opportunities do pop up pretty spontaneously. And so having the tools and skill set to work with what you got in the moment and what's happening, I think is also very helpful. And with that comes practice in headspace and narratives and essentially day-to-day practice too.
00:25:13
Speaker
Number five is the vengeful binge. This one is actually not one that I talk about with patients very much. I'm not sure if it's just unique to not seeing patients that work with this very often, but it's also not one that I've really related to either. But this is on the list and I figure I may as well share it just in case someone does relate to it. And I would be really curious if a person wanted to reach out and talk to me about it. So the vengeful binge fueled by anger.
00:25:43
Speaker
The vengeful binge is a way of venting hostility. The target is sometimes the binge eater, his or herself, sometimes another person, and sometimes the situation. The body itself may become the target of anger for quote, letting me down and becoming a certain way. Perceived failure attributable to one's own actions or to some accident of fate can also invite self punishment. Vengeful binge eaters are often people who have been emotionally injured.
00:26:13
Speaker
They must bear a double burden, the original injury plus the choking hatred and disillusionment that has no place to go. In other cases, the vengeful eater may perceive his or herself as wronged, slighted, or in some way hurt by another. Sometimes the vengeful eating is instigated by an inner rebel voice, which resent and rejects the authority of good eating habits and takes delight in flaunting poor food choices.
00:26:40
Speaker
The rebel is often angry about being, quote, different, having to eat differently from others or having to cope with discrimination. Obsession with this unfairness and the wish for revenge prompts the vengeful eating, a symbolic no when there appears to be no other resolution available.
00:26:57
Speaker
To overcome vengeful eating, the underlying anger must be accessed and acknowledged so that forgiveness can proceed. The original injury must be examined, understood, and grieved. Questions must be answered. Why me? What did I do to deserve this? How can I forgive? Underneath the anger, there is often some deep shame and a conviction of moral failure, one's own or another's, which need to be addressed.
00:27:22
Speaker
Faith in one's own worthiness and the worthiness of others must be restored and the myth of a fair and just world relinquished. The vengeful binge eater often needs the guidance of a therapist to overcome her or his eating difficulties. You guys, this is so crazy. I just realized I did this.
00:27:41
Speaker
I did this because of having type 1 diabetes. I think I just always associated the binging that I engaged with for so long to be a lot more around body, even though I also fully recognized that there were so many food rules that were established because of type 1 and I would
00:28:03
Speaker
binged because I had these foods that I felt like I couldn't have because of having type 1 diabetes, but that was totally a vengeful binge. Oh my gosh, light bulb moment for me here. So because I felt upset that I had these quote food rules that I had to follow,
00:28:25
Speaker
there would be this reactive response consuming these foods that were potentially not super helpful for me, right? Usually like super high sugar, high carb types of meals, and maybe even a lot of them. And so that would be an example of a vengeful binge, like 100%. That's kind of interesting. Oh, real life therapy right here, you guys. Okay. Number six, the pleasure binge.
Seeking Pleasure and Mindless Eating
00:28:55
Speaker
The pleasure binge is triggered by the desire for stimulation and entertainment. Often there is a lack of sources of pleasure and satisfaction in their lives, and eating provides a reliable source of reward. Those who struggle with pleasure eating describe a feeling of excitement by the idea of eating and may spend much time thinking and fantasizing about what they will eat.
00:29:17
Speaker
So to reduce the occurrences of pleasure binges, it is important to develop pleasurable non-food alternatives. Shift lifestyles that are unbalanced, that have too many should and not enough rewards and sources of satisfaction. Some pleasure giving alternatives include getting a massage, going shopping, visiting a friend. Others might involve reading a good book, going for a pleasant walk, spending time on a hobby you enjoy.
00:29:46
Speaker
Adequate self nurturing helps reduce the risk of the pleasure binge. This makes a lot of sense, right? I mean, if we have limited areas where we find pleasure, if we are lacking pleasure in our lives, food is a sure thing. Like I said before, it is a sure thing.
00:30:06
Speaker
we know it can produce pleasure. And it's like very well should in so many cases, right? It's wonderful. And if it is our only source of pleasure, this is where things can be problematic. If we do not have other things in our life that are giving us juice. I mean, there are so many reasons to find alternative sources of pleasure just for health in general, right? It's a source of stress management, honestly.
00:30:36
Speaker
to find other areas that you like to dive into, other hobbies, other types of, you know, like this one said, physical pleasures. Maybe it is like moving your body in certain ways too. But I've been really exploring the different hobby types of pleasures these days. I feel like that had been something that I lacked a lot growing up.
00:31:02
Speaker
because so many of my quote, hobbies were like, ultimately, I don't know, like still kind of shitting on myself hobbies, if that makes sense, right? So it would be staying active all the time. And yes, like the gym was wonderful and had so many pleasures and still does.
00:31:22
Speaker
and there would be an element of like needing to do it or a source of not having it be super pleasureful or maybe that was my only source of pleasure, right? And so then there would be for me also like going out with friends and partying and that was like, I mean, pleasureful in its own way, but ultimately really unsatisfying, like super unsatisfying for that to be my only other
00:31:51
Speaker
source of pleasure, right? Ultimately, really figuring out what works for you here and exploring other options, I think is just so, so, so important. I find music and getting into music so delightful. Creativity recently been doing more painting and drawing. Well, I was doing drawing before I hurt my wrist, but painting for sure.
00:32:19
Speaker
And I've actually been loving reading. I've been in a few book clubs over the course of the past couple years and it has been really cool how that gets me out of my comfort zone with some certain books that I like wouldn't pick otherwise and there's just like so many good books out there. It's wild. And then definitely, definitely continue to try to get outside.
00:32:42
Speaker
hiking has been a big one for me the past couple of years. But endless, endless opportunities. I was talking to a patient the other day, she was talking about how she hired a Spanish tutor. And so finding ways to expand your own knowledge base and ways to learn, like I feel like pushing the mind is really pleasurable. And that is such a wonderful outlet. There's another patient I have that he was talking about how he spends, um,
00:33:10
Speaker
hours a day playing the drums. And I mean, that goes back into the music thing. But, uh, man, I just, I really wish that I was a little bit better at certain instruments so that I could find more therapy versus frustration and, uh, playing.
00:33:26
Speaker
them, but that also may take some time. Okay. Last one. We've made it y'all. So the habit binge number seven, the habit binge is the binge that is on autopilot. No one seems to be at the controls. Eating involves a basic stimulus response pattern with the food being readily available and the response being to eat it without much thinking.
00:33:51
Speaker
Another name for the habit binge might be the grazing binge, continuous, more or less nonstop eating without much conscious effort to control it or feel upset about it, only later when the eater's consciousness turns to their body due negative reactions occur.
00:34:06
Speaker
This goes back into my chat on patterns. So I see this often with folks that might have like a protein bar for breakfast and have no set plan for lunch and they will just be like chasing hunger basically, right? So they're just kind of grazing all day and then they just never feel satisfied. And they just then ultimately end up eating a ton, but it's not like a meal kind of a ton. It's like, um,
00:34:35
Speaker
in terms of balance. It's more just like trying to satiate the hunger that they are chasing, but ultimately they were just grazing all day and then and then mindless with that that amount of food that they're after. You could also see that kind of happen with like grazing, grazing, grazing and even utilizing dinner as kind of a binge because they are still just chasing the hunger.
00:34:59
Speaker
And maybe frequenting trips to the fridge, trips to the pantry, things like that where it's just kind of chronically consuming food without really giving your body the nutrition and the balance of a meal. And so that could happen. You could also see the habit binge maybe late at night where it's just kind of frequenting
00:35:21
Speaker
the pantry just kind of chronically just posting up in front of the TV really mindlessly eating and then getting on the other side and being like whoa okay what just happened this bag of chips is empty the popcorn bowl's gone i just had three cups of almonds okay okay what just happened here
00:35:44
Speaker
So I think it's really important. This is where mindful eating comes in. This is where, you know, working on putting the intentional behaviors up front can really help too. And by that, I mean, can you set up yourself to have, you know, three solid balanced meals a day? Can you limit the variables at least that that provoke
00:36:07
Speaker
and tempt and may create a tendency to graze more, to overeat more, to under eat more, right? Like, I don't know, there's all these things that are definitely beneficial when it comes to having these patterns set up.
00:36:22
Speaker
Also, overeating is kind of a general thing too, but a relative. But there are steps that people can take to help with this, to limit the variables, to limit the susceptibility and vulnerability that a person puts themselves in when it comes to these binges and this habit binge especially. And so if we can focus on building a database of options for
00:36:47
Speaker
balanced meals and work on implementing them on a consistent basis while also giving room for imbalanced meals too because they are satisfying the satisfaction factor and
00:37:03
Speaker
helping you not be super restrictive. That's going to be beneficial too. It's just, it's creating more intentionality. You guys, it's creating more mindfulness and it is working on untangling all of the wiring that has led a person to put foods on pedestals and, or create this disconnect between themselves, their bodies, the trust and all
The Complexity of Binges
00:37:30
Speaker
of that. And so,
00:37:32
Speaker
Ah, so these are seven types of binges. There are likely more. Um, I just really loved what I found from again, this book. And if you have any other questions about these, please feel free to reach out and
00:37:50
Speaker
If you also found this information valuable, I would really, really, really appreciate you sharing this episode, sharing the podcast. It helps me immensely and also given a little review if you can as well. And in the meantime, go take care of yourself.
00:38:09
Speaker
find something that gives you juice easier said than done. I'm exploring this right now. I hopefully will be able to share some new endeavors that I have started to tackle down the line. And hopefully I'll hear about some of yours too. So hope you guys have a wonderful day and I will catch you next time. Thank you so much for listening today. If you found this information valuable, please share this episode and give it a review.
00:38:38
Speaker
They truly help a ton. If you want additional support and information, you can head over to my website, teresmartinezrd.com, where you can snag my free guide on how to improve your hunger signals, get on my email list for regular juicy content, or apply for the next round of my signature program, restoring nutrition intuition.
00:38:59
Speaker
Otherwise Instagram at Teresa Martinez RD or my Facebook group fed fit and fad free nutrition with Teresa are always places for more content and support until next time.