Satiated Podcast (Stephanie Mara Fox)
Explorez tous les épisodes de Satiated Podcast
| Date | Titre | Durée | |
|---|---|---|---|
| 05 Feb 2022 | Satiated Episode 114: See A Picture Of Yourself And Judge What You See? Here's What To Do | 00:08:16 | |
Happy Satiated Saturday! 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 13 Feb 2022 | Satiated Episode 115: How To Re-Build Body Trust | 00:34:31 | |
Happy Satiated Saturday! 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, Keep in touch with Sera here: 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 Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 20 Feb 2022 | Satiated Episode 116: A Deep Dive Into Body Neutrality, Healing Disordered Eating, and Rediscovering Self | 00:40:04 | |
Happy Satiated Saturday! The National Eating Disorder Association lists the warning signs of an Eating Disorder as:
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, Keep in touch with Stefanie here: Instagram: www.instagram.com/iamstefaniemichele Facebook: www.facebook.com/iamstefaniemichele Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Feb 2022 | Satiated Episode 117: Stepping Into More: More Food, More Muscle, More Presence | 00:39:46 | |
Happy Satiated Saturday! 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, 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: Special thanks to Bendsound for the music in this episode. ... | |||
| 05 Mar 2022 | Satiated Episode 118: Seeking Stillness With The Tao Te Ching On The Path To Healing From An Eating Disorder | 00:45:59 | |
Happy Satiated Saturday! 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, Keep in touch with Jessie here: Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 13 Mar 2022 | Satiated Episode 119: Perfectly Timed Food Experiments When Breaking Free From Dieting | 00:07:52 | |
Happy Satiated Saturday! 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 19 Mar 2022 | Satiated Episode 120: When You Need To Use Food As A Tool To Heal | 00:36:21 | |
Happy Satiated Saturday! 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, 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: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Mar 2022 | Satiated Episode 121: What is Mental Health Nutrition? And How Can It Help With Your Sugar Cravings? | 00:40:31 | |
Happy Satiated Saturday! 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, Keep in touch with Stephanie here: Instagram: https://www.instagram.com/kitchenwitchtherapist/ Website: www.stephaniesmallhealth.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 A Mind of Your Own by Kelly Brogan WomanCode by Alisa Vitti Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.st Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 02 Apr 2022 | Satiated Episode 122: Religion, Disordered Eating, Jewish Upbringing, and a Forever Changed Relationship With Food | 00:06:44 | |
Happy Satiated Saturday! 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.be Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 09 Apr 2022 | Satiated Episode 123: Why Regulating Your Nervous System and Co-regulating With Nature is The Crucial Piece To Decrease Your Emotional Eating Patterns | 00:39:24 | |
Happy Satiated Saturday! 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, 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: Special thanks to Bendsound for the music in this episode. ... | |||
| 16 Apr 2022 | Satiated Episode 124: I Can't Stop Binge Eating! Help! How To Step Into the Messy Creative Healing Process from Binge Eating | 00:48:53 | |
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, Keep in touch with Sarah here: Instagram: https://www.instagram.com/the_binge_eating_therapist/ YouTube: https://www.youtube.com/c/TheBinge Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 24 Apr 2022 | Satiated Episode 125: Why Diets Don't Work and How To Do a Diet Culture Detox | 00:35:13 | |
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, Keep in touch with Mya here: Instagram: https://www.instagram.com/foodbody.peace/ Website: https://www.foodbodypeace.com/ Contact: nutrition@myakwon.com Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 30 Apr 2022 | Satiated Episode 126: Food Freedom Foundations For You and Your Children | 00:54:20 | |
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,
Instagram: www.instagram.com/nicolecruzrd Courses: www.courses.nicolecruzrd.com Website: www.nicolecruzrd.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 08 May 2022 | Satiated Episode 127: The Power of Choice When Healing Patterns of Binge Eating | 00:07:03 | |
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, Keep in touch with Stephanie Mara here: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 15 May 2022 | Satiated Episode 128: Coming to Food Fed: Discovering Pleasurable, Intimacy, and Safety with Food and Body | 00:41:51 | |
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, 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 Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 22 May 2022 | Satiated Episode 129: Transitioning into Summer with Body Compassion and Confidence | 00:50:43 | |
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 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, 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 Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 28 May 2022 | Satiated Episode 130: What is Health? How to Define it and Discover What it is for Yourself | 00:31:42 | |
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 With Compassion and Empathy, Keep in touch with Brenna here: Instagram: https://www.instagram.com/thewellful/ TikTok: https://www.tiktok.com/@brennaomalleyrd Website: https://thewellful.com/ Contact: brenna@thewellfu Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 05 Jun 2022 | Satiated Episode 131: How Your Developmental Stages and Current Food Habits Are Connected | 00:09:26 | |
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. 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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 12 Jun 2022 | Satiated Episode 132: Do You Fear Gaining Weight? Try These 3 Somatic Practices | 00:06:51 | |
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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 31 Jul 2022 | Satiated Episode 133: Decrease Emotional Eating by Effectively Self Regulating with your Meals | 00:06:30 | |
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. 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 06 Aug 2022 | Satiated Episode 134: Learning to Love your Body through Romancing Yourself | 00:40:08 | |
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, 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/ste Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 13 Aug 2022 | Satiated Episode 135: People Pleasing is Feeding Your Emotional Eating. It's Time to Put Yourself First | 00:51:05 | |
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! With Compassion and Empathy,
Instagram: https://www.instagram.com/suzanne_culberg/ Facebook: www.facebook.com/suzanneculberg Website: www.suzanneculberg.com Fir Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 20 Aug 2022 | Satiated Episode 136: Want to Stop Binge Eating? Learn About the Power of Nervous System Regulation | 00:37:37 | |
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,
Instagram: https://www.instagram.com/myintegrativetherapist/ Facebook: https://www.facebook.com/nervoussystemreset Website: https://www.myintegrativetherapist.com/Home Contact: info@myintegrativetherapist.com Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/step Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 27 Aug 2022 | Satiated Episode 137: Stop Self Soothing with Food by Healing Your Relationship with Your Emotions | 00:39:33 | |
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, 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: Special thanks to Bendsound for the music in this episode. ... | |||
| 03 Sep 2022 | Satiated Episode 138: What Part of You is Choosing to Binge Eat? Discover the Part of you That Chooses Food to Self Soothe | 00:07:05 | |
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, Keep in touch with Stephanie Mara here: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 11 Sep 2022 | Satiated Episode 139: The Difference Between Coddling and Compassion in Nutrition. Discover a Healing Relationship with Food and be a Nutrition Rebel | 00:40:46 | |
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, Instagram: https://www.instagram.com/michelleshapirord/ Website: https://michelleshapirord.com/ Wellness Map: https://www.wellnessmap.co/ Contact: michelleshapirord@gmail.com Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmar Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 17 Sep 2022 | Satiated Episode 140: Heal Impulsive Tendencies with Food with these 5 Brain Based Techniques | 00:33:26 | |
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, Instagram: https://www.instagram.com/jessijeannn/ TikTok: https://www.tiktok.com/@jessijeannn Website: www.foodfreedomonlineprogram.com Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.link Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Sep 2022 | Satiated Episode 141: How Your Relationship with Food is a Window into the Wisdom of your Body | 00:52:26 | |
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. 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 02 Oct 2022 | Satiated Episode 142: Can You Lose Weight and Practice Body Acceptance at the Same Time? | 00:40:52 | |
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, Instagram: https://www.instagram.com/lisamnutrition/ https://www.instagram.com/nynutritiongroup/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 09 Oct 2022 | Satiated Episode 143: Transform your Yo Yo Dieting with Emotional Freedom Technique | 00:44:55 | |
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, 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 Web Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 16 Oct 2022 | Satiated Episode 144: Utilizing Cognitive Dissonance to Enhance your Body Acceptance | 00:07:54 | |
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: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 23 Oct 2022 | Satiated Episode 145: Urge Surfing. The Tool You Need to Learn to End Binge Eating | 00:06:14 | |
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. 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, Keep in touch with Stephanie Mara here: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 29 Oct 2022 | Satiated Episode 146: What is Somatic Eating™? Heal your Relationship with Food and Body to Create your Satiated Life | 00:07:30 | |
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. 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 With Compass Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 06 Nov 2022 | Satiated Episode 147: What's Fueling your Eating Disorder? Diet Culture, Body Image Pressure, Religion, and Trauma | 00:42:53 | |
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, 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 Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 13 Nov 2022 | Satiated Episode 148: Decrease the Restrict-Binge Cycle During the Holidays with these 3 Somatic Tools | 00:08:10 | |
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. 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 20 Nov 2022 | Satiated Episode 149: Stop Overeating During the Holidays by Setting Food Intentions Somatically | 00:06:27 | |
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! With Compassion and Empathy, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.c Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 04 Dec 2022 | Satiated Episode 150: How to Eat with Full Permission and Set Boundaries with Family During the Holidays | 00:42:43 | |
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, 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 Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 11 Dec 2022 | Satiated Episode 151: How to Make the Scary Act of Breaking up with Dieting Feel Safe and Regulating | 00:04:45 | |
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. 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, Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: support@stephaniemara.com Special thanks to Bendsound for the intro music in this episode. www.bensound.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 17 Dec 2022 | Satiated Episode 152: How to Be With The Intense Longing and Desire for Your Binge Eating To Go Away Now | 00:05:38 | |
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. 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, Keep in touch with Stephanie Mara here: Facebook: https://www.facebook.com/stephaniemarafox Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 01 Jan 2023 | Satiated Episode 153: Ditch Wellness and Diet Culture and Enter the New Year with Body Trust | 00:52:52 | |
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, Keep in touch with Abbie here: Instagram: https://www.instagram.com/abbieattwoodwellness/ Website: https://www.abbieattwoodwellness.com/ Contact: abbie@abbieattwoodwellness.com Keep in touch with Stephanie Mara here: Facebook: https://www.facebook.com/stephaniemarafox Website: https://www.stephaniemara.com/ Linkedin: https://www.linkedin.com/in/stephmara/ Contact: Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 08 Jan 2023 | Satiated Episode 154: Heal Your Relationship with Food by Creating a Safe, Attuned, and Loving Kitchen | 00:44:52 | |
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.
Instagram: https://www.instagram.com/calliecavanaugh_/ Website: https://calliecavanaugh.com/ Contact: callie@nonnaeats.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 15 Jan 2023 | Satiated Episode 155: What is Somatic Healing? How Do you Make your Body a Safe Place to Inhabit? | 00:44:32 | |
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, Instagram: https://www.instagram.com/stephaniesomatics/ TikTok: https://www.tiktok.com/@stephaniesomatics Website: https://stephaniesomatics.com/ Contact: stephanie@stephaniesomatics.com
Facebook: https://ww Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 29 Jan 2023 | Satiated Episode 156: Unraveling Body and its Image From Your Sense of Self and Identity | 00:49:11 | |
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 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.
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,
Instagram: https://www.instagram.com/eri Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 05 Feb 2023 | Satiated Episode 157: Stop Focusing On Your Food if You Really Want To Heal Patterns of Binge Eating, Emotional Eating, and Chronic Dieting | 00:06:18 | |
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. 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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 12 Feb 2023 | Satiated Episode 158: How Your Sensory Experience of an Environment Can Increase or Decrease Patterns of Emotional and Binge Eating | 00:31:42 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 19 Feb 2023 | Satiated Episode 159: What Does The Non-Linear Healing Journey From an Eating Disorder Actually Look and Feel Like? | 00:33:08 | |
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,
Instagram: https://www.instagram.com/liviashapiro/ Website: http://ecstaticunfoldment.com/ Contact: http://ecstaticunfoldment.com/contact Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Feb 2023 | Satiated Episode 160: Self Sabotage Doesn't Exist. Your Habitual Eating Challenges are Information From Your Body. | 00:06:41 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 05 Mar 2023 | Satiated Episode 161: Supporting Your Body Through Menstrual Cycle Changes With Weight Lifting And Eating More | 00:48:47 | |
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, Instagram: https://www.instagram.com/kittyblomfield/ Website: https://www.nustrength.com.au/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 12 Mar 2023 | Satiated Episode 162: Healing Food Sensitivities and Fear of Food With Brain Re-training | 00:39:40 | |
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,
Instagram: https://www.instagram.com/myvitalside/ Website: https://vital-side.com/ Reset: https://vital-side.com/page Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 18 Mar 2023 | Satiated Episode 163: Breaking Up With Diet Culture, The Illusion of Body Control, and What's Really On The Other Side of Healing | 00:47:54 | |
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,
Instagram: https://www.instagram.com/intuitively.eaten/ Website: https://www.saskiacarr.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Mar 2023 | Satiated Episode 164: How Metaphor, Allegory, and Symbolism Can Guide You Toward Healing Food and Body Issues | 00:40:44 | |
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,
Instagram: https://www.instagram.com/dranitajohnston/ https://www.instagram.com/lightofthemooncafe/ https://www.instagram.com/aiponohawaii/ Website: https://dranitajohnston.com/ https://lightofthemooncafe.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 02 Apr 2023 | Satiated Episode 165: Feeling Safe and Empowered With Food When You Have Medical Food Restrictions and Food Sensitivities | 00:13:59 | |
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/ Wit Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 09 Apr 2023 | Satiated Episode 166: Somatic Journaling and Giving Your Body a Voice to Cultivate Safety To Be With What Is | 00:41:05 | |
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,
Facebook: https://www.facebook.com/highlysensitivehealing/ Instagram: https://www.instagram.com/highlysensitivehealing Website: https://jenniferarnspiger.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 16 Apr 2023 | Satiated Episode 167: Discovering Food Freedom and Body Connection Through Getting To Know Your Local Farmers, Farmers Markets, and the Roots of Your Food | 00:37:46 | |
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, Keep in touch with Jacob here: Instagram: https://www.instagram.com/fox.ranch/ Resources from this episode: Dirt: The Erosion of Civilization The Bionutrient Food Association Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 23 Apr 2023 | Satiated Episode 168: Utilizing Somatic Strategies and Regulating Your Nervous System to Overcome Compensatory Food and Body Behaviors | 00:09:21 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 30 Apr 2023 | Satiated Episode 169: Help! My Clothes No Longer Fit and I'm Freaking Out. What Do I Do? | 00:08:34 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 06 May 2023 | Satiated Episode 170: Put Your Inner Critic on a Vacation and Take Charge of Your Life | 00:40:23 | |
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,
Instagram: https://www.instagram.com/asksacred/ Linkedin: https://www.linkedin.com/in/sacredwalker/ Website: https://sacred-walker.mykajabi.com Contact: sacred@sacredwalker.net Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 14 May 2023 | Satiated Episode 171: Navigating, Processing, and Shining a Light on Shame When Healing from Disordered Eating | 00:39:34 | |
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 With Compassion and Empathy, Instagram: https://www.instagram.com/wakeupandsmelltherosay/ TikTok: https://www.tiktok.com/@wakeupandsmelltherosay Website: www.wakeupandsmelltherosay. Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 20 May 2023 | Satiated Episode 172: The Hidden Connection Between Trauma, Nervous System Dysregulation, Low Neurotransmitters, and Emotional Eating | 00:34:21 | |
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:
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 supp Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 28 May 2023 | Satiated Episode 173: How to Respond Back to Other's Comments on Your Food and Body When Healing Disordered Eating | 00:08:54 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 04 Jun 2023 | Satiated Episode 174: Heal your Emotional Eating by Exploring your Body's Wisdom and Chakra Imbalances | 00:38:02 | |
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,
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 Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 11 Jun 2023 | Satiated Episode 175: The Physical Reasons That You Binge That Have Nothing To Do With Your Emotions | 00:09:35 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 18 Jun 2023 | Introduction to the History of Somatics | 00:03:44 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 25 Jun 2023 | The History of Somatics: The Pioneers | 00:28:12 | |
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, Psychology of the Unconscious by Carl Jung Gestalt Therapy Verbatim by Fritz Perls 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 Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 02 Jul 2023 | The History of Somatics: A Movement In Movement | 00:35:45 | |
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. 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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 09 Jul 2023 | The History of Somatics: The Healing Power of Touch | 00:18:33 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 16 Jul 2023 | The History of Somatics: The Embodied Mind | 00:25:17 | |
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,
Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 22 Jul 2023 | The History of Somatics: Revolutionizing Trauma Healing | 00:27:08 | |
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,
Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 30 Jul 2023 | Ending the Internal War of Shame and Guilt after Binge Eating with these Somatic Resources | 00:07:03 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 06 Aug 2023 | Choosing Your Physical or Emotional Focus For Healing Based on Your Stage of Disordered Eating Recovery | 00:09:24 | |
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 With Compassion and Empathy, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 20 Aug 2023 | Somatic Eating® Meditation to Create Pre and Post Meal Body Regulation and Safety | 00:07:13 | |
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. With Compassion and Empathy, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 27 Aug 2023 | Losing your Hunger and Appetite After Experiencing Trauma | 00:10:37 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 15 Oct 2023 | Does Food Addiction Exist and What's the Middle Way Between Diet and Anti-diet Approaches? with Michelle Shapiro | 01:09:13 | |
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, Keep in touch with Michelle here: Instagram: https://www.instagram.com/michelleshapirord/ Website: https://michelleshapirord.com/ Contact: michelles Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 22 Oct 2023 | The Importance of Exploring Your Inner Voice and Cultivating Kind Compassionate Internal Conversations with Vasavi Kumar | 00:30:24 | |
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 anyt Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 29 Oct 2023 | Somatically Navigating Halloween Candy by Listening for Your Body's Story | 00:09:32 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 04 Nov 2023 | Breaking Down the Facade of Diet Culture and the Lies it Tells Us About Perceived Control Over Our Body, Weight, and Health with Katherine Metzelaar | 00:46:11 | |
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, Keep in touch with Katherine here: Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 13 Nov 2023 | How to Regulate Your Nervous System in the Face of Diet Culture Comments During the Holiday Season | 00:08:31 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 19 Nov 2023 | Healing Binge Eating Disorder and its Connection with Trauma, Diet Culture, and Weight Stigma with Amy Pershing | 00:29:50 | |
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, Website: https://www.thebodywiseprogram.com/ Book: Binge Eating Disorder Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 26 Nov 2023 | Building a Relationship with Judgment That's Protecting You From Your Body | 00:06:47 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 03 Dec 2023 | How to Create a Joyful Nourishing Plate, Rediscover the Magic of Food, and Fall Back in Love with Eating with Lia Huber | 00:51:34 | |
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,
Website: https://nourishevolution.com Instagram: https://instagram.com/liahubernourish Facebook: https://www.facebook.com/LiaHuberNourish/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 10 Dec 2023 | Are You Overexercising? Discover How To Choose The Exercises That Will Regulate Your Body with Stephanie Roth-Goldberg | 00:38:48 | |
Happy Satiated Saturday! 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, Keep in touch with Stephanie here: Websites: www.springpsychotherapyandwellness.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 16 Dec 2023 | Being With Your Body's Traumatic Memories During the Holidays in Food and Non-Food Ways | 00:10:33 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 24 Dec 2023 | Holiday Somatic Reminders When Struggling With Your Food and Body | 00:06:13 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 08 Jan 2024 | My Long Covid Journey and Listening to My Body's Somatic Wisdom After Losing My Ability to Swallow | 00:36:08 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 14 Jan 2024 | Healing The Binge-Restrict Cycle of Disordered Eating With Those Also Navigating ADHD with Aleta Storch | 00:35:59 | |
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. 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,
Website: www.wiseheartnutrition.com Facebook: https://www.facebook.com/groups/eatingwithadhdofficial Instagram: instagram.com/the_adhd_rd Email: admin@wiseheartnutrition.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 21 Jan 2024 | The Many Reasons Why You Binge Eat and Redefining What Restriction Is | 00:08:58 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 28 Jan 2024 | Creating Safety with Food Through Toning Your Vagus Nerve | 00:06:57 | |
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. 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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 04 Feb 2024 | Breaking Free from Binge Eating and Digestive Issues Through The Magic of Herbs with Olivia Amitrano | 00:48:03 | |
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, Website: https://www.organicolivia.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 18 Feb 2024 | A Guide for Loved Ones Supporting Your Healing from Disordered Eating | 00:07:55 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 25 Feb 2024 | Mastering Embodied Boundaries With Food That Prevent Sparking A Binge Eating Experience | 00:09:42 | |
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. 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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 17 Mar 2024 | How Diet Culture Armors Your Body and Using Hanna Somatics to Soften Again with Aimee Takaya | 00:44:55 | |
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,
Website: https://www.freeyoursoma.com/ Instagram: https://www.instagram.com/aimeetakaya/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 24 Mar 2024 | Understanding Your Food and Body Image Impulses While Traveling and What To Do About Them | 00:14:42 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 31 Mar 2024 | The Truth Of Why Intuitive Eating May NOT Be Working For You When Healing Disordered Eating | 00:13:19 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 07 Apr 2024 | What is Satiation And How Do You Create It In Your Body? With Sue Van Raes | 00:44:24 | |
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 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, Keep in touch with Sue here: Book: Food and Freedom: https://amzn.to/3J9QO8k Website: www.bouldernutrition.com/ Instagram: www.instagram.com/bouldernutrition Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 14 Apr 2024 | How Trauma and Mental Health Issues Will Affect The Foods You're Drawn to Eating with David Wiss | 00:49:44 | |
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, Keep in touch with David here: Websites: https://www.nutritioninrecovery.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 21 Apr 2024 | Facing Food Fears and Discovering Your Food Home Base Through Ancestral Eating with Lisa Mase | 00:44:40 | |
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, 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 Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 28 Apr 2024 | Food Habituation Pitfalls and Somatic Signs You Need More or Less Structure with Food | 00:13:18 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 05 May 2024 | What Your Food Urges Will Reveal To You About Your Relationship with Money with Sheridan Ruth | 00:40:58 | |
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, Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 12 May 2024 | End Overeating by Confronting Hidden Hungers and Unlocking Food Freedom with Melissa McCreery | 00:44:18 | |
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, Website: https://toomuchonherplate.com Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||
| 25 May 2024 | What is Somatic Work and How Binge Eating is a Form of Body Communication with Luis Mojica | 00:36:59 | |
Happy Satiated Saturday! My first memories of leaning on food to not feel takes me back to middle school. There were things going on at home that were way too much for such a young little girl to navigate and process. I was bullied at sleepaway camp and Hebrew School. I look back now and it makes total sense how my body guided me toward binge eating. Binging was never the problem. It became the answer when my body didn't know how to navigate the sadness, depression, and anger it was holding onto for me. This means that the healing journey was also never about getting comfortable and befriending the foods that had been labeled as bad or wrong to eat. This was about supporting my body in feeling safe to be here. What I've seen in my food healing path and those that I've worked with is that the safer your body feels to be here, the less your body will perceive food as a potential threat. It’s not about making the food alright to eat first, it’s about supporting your body in feeling safe so that food can be interpreted differently. My binging disappeared as a coping strategy when my body didn't feel like it needed that anymore. In this week's Satiated Podcast episode, I talk with Luis Mojica, who is a Somatic Therapist, Nutritionist, and founder of Holistic Life Navigation about the somatic wisdom in binge eating behaviors, how you're drawn to specific foods for a nervous system reason, what somatic work is, and why it has grown in popularity over the past few years. You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/somatic-work-and-binge-eating If you're curious about exploring a somatic approach to your trauma based food behaviors, go to stephaniemara.com/learn where you can check out my two self paced courses. I'm here for you every step of the way on this adventure. With Compassion and Empathy, Keep in touch with Luis here: Website: https://www.holisticlifenavigation.com/ Keep in touch with Stephanie Mara: Special thanks to Bendsound for the music in this episode. ... | |||