Satiated Podcast

One key feature of many struggles with food is difficulty feeling emotions.

This can occur for many reasons, such as trauma guiding you outside your body, having a smaller window of tolerance where every emotion feels dangerous to experience, or family conditioning of being told to stop crying or experiencing that it wasn't safe to share your emotions growing up.

I have sensed for a long time that the focus in food recovery often needs to shift from food to what food is supporting you with.

The more you're able to notice, describe, connect, and move through different emotions and sensations, the less food needs to come in to protect you from this experience. But, what does feeling your feelings actually mean and how exactly do you do that?

In this week's episode, I chat with Robert Weisz and Daniel Blackwood, creators of Mindfulness-Based Somatic Emotional Processing about:

• What it actually look like to process emotions
• The cultural conditioning that fosters fear of intense emotions
• Using breath and physical sensations to regulate
• Allowing emotions to move through the body
• The impact of emotional work on relationships
• Simple practices to connect with and feel your emotions

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-embrace-emotions

The first Somatic Eating® Program class happened this past Thursday!

I'm leaving the doors open until this Wednesday 11/4 so you still have an opportunity to hop into this class. You'll be able to watch the replay to the first class and start receiving support immediately with whatever you're navigating with food and body image.

If this timing doesn't work out for you, the next class will occur at the end of May.

CHECK OUT THE SOMATIC EATING® PROGRAM: https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Roberts Weisz and Daniel Blackwood here:

Website: https://mbsep.com/

Book: Mindfulness-Based Somatic Emotional Processing: https://link.amazon/B0emA2GhO

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Keep in touch with Stephanie Mara:

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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
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All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
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Special thanks to Bendsound for the music in this episode. www.bensou...

It is that time of year again. The end of October often feels like it marks the beginning of a three month cultural focus on food and body image. It starts with Halloween, and then a multi-week break to potentially recover from any sugar binges or hangovers. Then comes Thanksgiving, which feels like a societal condoned binge where you’re supposed to overfill your physical body.

After that is Christmas and holiday parties where you might feel pressure to drink more alcohol than you normally do or eat particular foods that you know don’t actually feel great in your body. And then we end with New Year’s, where you are now made to feel immense shame about all of the possible enjoyable food you ate and memories that you just created with people you love.

You're bombarded with messages of how to lose the weight you gained over the holidays, what gyms you should start joining, what physical movement you should be doing, and how to start the new year with a new body.

Most messages before Halloween focus on eating the candy, managing your sugar intake, or saying no to it. What I find is missing from this messaging is a call to turn toward your body.

In this week's episode, I chat about:

• A somatic perspective to sugar
• Why deciding to eat or not eat sugar doesn't actually alter your relationship with it
• A top down, cognitive approach to sugar
• A bottom up, body first approach to sugar

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/sweet-spot-with-halloween-candy

There are 4 days left to sign up for the Somatic Eating® Program! We start this Thursday and this is honestly my favorite time of the year to teach this program.

The holiday season used to be one of my hardest times to navigate. So I understand when you're fearing holiday meals, feeling overwhelmed by parties, and dysregulated by people you see.

Not only is there time on every call for individualized support, but you can reach out every day in a private space for additional support, even if that is just to not feel so alone.

You can learn more and sign up below and email me anytime if you have questions.

CHECK OUT THE SOMATIC EATING® PROGRAM

https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy,

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

There is a lack of nuance in the field of food and body image recovery.

You have one side that tells you that you need to eat all foods, all foods fit, and that you need to keep eating all foods to habituate to them so that you're not as drawn to them anymore. And then you have the other side that says you're addicted to food, you need to eliminate these addictive foods from your life and be hypervigilant with not eating them.

Or with body image recovery it can feel like you have to move toward unconditionally loving your body as it is right now or not even care about your body because your life is more than just a physical appearance.

I like to explore the messy middle where sometimes you might need to take a food out of your life to start to feel your body again and sometimes eating more of a food will create food safety.

Sometimes, you are eating more sugar than your body can handle and it is disrupting how stable you can feel in your body and sometimes you just need to have the damn birthday cake with your friends and move on with your life.

Sometimes, tracking your macro intake is going to feel like the most empowering and embodying thing you can do and sometimes throwing all the rules out the window and noticing what does enough of a food feel like in your body is going to bring you into closer and safer relationship with your body.

We are drawn to binary either/or thinking because it makes things easier and streamlined. If you just need to eat more ice cream so that you can stop feeling so out of control with ice cream, that gives you a focus and a strategy and a way forward. But the truth is that food recovery is never that simple.

In this week's episode, I chat with Dr. David Wiss, functional medicine clinician and nutritional psychiatry researcher, about:

• How the field of food recovery is stuck
• The trajectory and risk factors for having struggles with food
• Food addiction and what Dr. Wiss has termed ultra-processed food use disorder
• Culture wars occurring in food recovery
• What the food recovery field is missing
• Balancing individual and public health perspectives when it comes to food
• Embracing non-binary thinking and nuanced messaging

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/culture-wars-undermining-your-eating-recovery

Ready to join now the Somatic Eating® Program? There are 11 days left to sign up.

CHECK OUT THE SOMATIC EATING® PROGRAM: https://somaticeating.com/the-somatic-eating-program/

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Dr. David Wiss:

Website: https://fxmedmentalhealth.com/Website: https://drdavidwiss.com/
Instagram: https://www.instagram.com/drdavidwiss

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

If you've been here for a while, you may have noticed that I'm a big fan of parts work. Knowing what part of you is telling you to eat, not eat, eat something specific can be empowering.

Rather than feeling like you're lacking willpower or out of control, you can start to understand your food impulses as communication from a younger part of you that is trying to support you.

This is where you can bring in curiosity about how old do you feel when you binge eat? When you skip a meal? When you’re trying to lose weight? And the part of you giving you these food or body image impulses, how old do they think you are?

In this week's episode, I chat with Megan Darnell, Internal Family Systems practitioner, women's coach and host of The Self Led Woman podcast, about:

• Applying Internal Family Systems to food and body image recovery
• Understanding your parts as protectors
• Working with your parts in the cycle of binge eating
• Interacting with your inner critic and inner child
• Practical steps to start utilizing parts work in your relationship with food

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/heal-binge-eating-with-internal-family-systems

I discuss a parts work perspective on your food coping patterns in the Somatic Eating® Program and doors are officially open to the class that starts on Thursday October 29th.

If you're curious to learn more about who is doing your eating, and how to connect with and navigate your parts when they are screaming at you to do your familiar food behavior, be sure to click below and you can learn more and join this upcoming class.

CHECK OUT THE SOMATIC EATING® PROGRAM

https://somaticeating.com/the-somatic-eating-program/

If you have any questions, reply to this email anytime!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Megan Darnell:

Website: https://www.megandarnell.com.au/

Instagram: https://www.instagram.com/megandarnelltherapy/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Something I have seen over the years is that how you relate to one thing is often how you relate to everything. So the relational wounds you experienced in childhood can also show up with food.

This is why I feel it is crucial to understand your attachment or relational traumas so you can better understand what may have shaped your current relationship with food.

Others have sometimes joked with me before that they think of me as their food couple's counselor. And the truth is that many of the approaches and resources that are out there to support you in your human interactions can also support you in your food interactions as well.

In this week's Satiated Podcast episode, I chat with Orit Krug, Board-Certified Dance Movement Therapist, about:

• Utilizing dance movement therapy for attachment healing
• Somatically reparenting the inner child
• The importance of coregulation
• Understanding attachment styles through body sensations
• Practices for feeling and moving through emotions
• Creating secure attachment

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/embodiment-heals-attachment-wounds

Lastly, the doors to the Somatic Eating® Program are opening for those on the waitlist this upcoming Tuesday 10/6. Those on the waitlist are going to receive a limited time only $300 off the program and to the first 3 people who sign up a special free Voxer Day offer. You can still get it on the waitlist ​HERE​: https://somaticeating.com/waitlist-somatic-eating/

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Orit Krug:

Website: https://oritkrug.com/

Instagram: https://www.instagram.com/orit.krug/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

If someone had told me the truth that going on Weight Watchers at 13 years old would lead to a lack of trust in your body, obsession with food for years to come, an intense fear of food and anxiety around what to eat, and a decade in the restrict-binge cycle, I’m curious if my smart little self would have said, “No thank you. I’ll find a different way to feel safe.”

But now I know I was drawn to dieting as a response to other traumatic situations in my life. I was desperate to find some sense of control and be able to land safely into something that could hold me the way I needed to be.

And this is what I've seen in my private practice year after year is that restrictive dieting can be traumatic and be a response to trauma.

In this week's Satiated Podcast episode, I chat about:

• The similarities between dieting and trauma
• Approaching food recovery the same way as trauma recovery
• How diets mimic a trauma response
• The somatic wisdom and protection diets are trying to offer

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/restrictive-diets-are-traumatic-and-a-response-to-trauma

Hope you enjoy it and talk to you more soon!

With Compassion and Empathy,

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

About a year ago in one of my PhD classes, I voiced a huge gripe I had about somatic and nervous system practices.

I shared that my friction with them was that they have been stripped down and depersonalized into these practices that anyone can do at any time and will support everyone in any moment to feel calmer or more grounded or safer or more regulated.

My teacher replied with, "Well everyone still needs to start somewhere."

This gave me a pause to reflect that even if you choose a somatic or nervous system practice that doesn't resonate with your body and is just some blanket suggestion, it can still teach you about what doesn't work for you based on your emotions, sensations, and nervous system states.

And then, sometimes you're going to nail it. You're going to choose the exact bodily movement that you needed that brings your body into a place of safety and connection and brings greater ease and breath. So I've updated my perspective that all practices in all moments can be supportive and will be a discovery of yourself and for yourself to know what works for your body and nervous system.

I had an amazing experience in this episode being guided through a nervous system practice that quickly changed how I felt.

In this week's episode, I chat with Alyssa Chang, neuroscience health coach and the creator of The Regulation Method™, about:

• The impact of neuroscience on healing
• Interoception
• Tailoring nervous system practices to your individual needs
• Practical exercises for enhancing awareness of the felt sense of your body
• Navigating sensory overload
• The role of predictability in healing
• Creating tiny moments of change

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/interoception-get-to-know-your-bodys-internal-dashboard

This episode was chock full of nervous system practices so you'll definitely walk away with practices you can incorporate into your day.

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Alyssa:

Website: https://www.coachalyssachang.com/
Email: hello@coachalyssachang.com
Instagram: https://www.instagram.com/coachalyssachang/
Free 45- minute masterclass: https://www.coachalyssachang.com/masterclassoptin

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

One underdiscussed aspect of a body image or food recovery adventure is the importance of rage.

What can occur is that all the anger that might be felt about how you were treated in the past gets turned in on your body. Your body becomes the focus of all your rage rather than on a culture that ever taught you that your body should be different than it is. Your food behaviors become a way to express this anger when it doesn't feel like it has an outlet.

Somatically, if your experience of rage is scary, overwhelming, and threatening, then it can also feel unsafe to feel and express rage. This is why I like to explore small, safe micro moments of feeling rage so that you get to slowly take it off of your body's appearance or express it with food.

What this might look like is drawing rage, writing as if you were rage, putting on a song that taps you into rage and moving as rage would move for one song. This could look like throwing an egg against a tree or ripping a piece of paper. This is all about getting used to the felt sense of rage so that when you start to judge your body, you can feel the rage, express, move through it, and not blame your body for it.

In this week's Satiated Podcast episode, I chat with Paula D. Atkinson, liberation psychotherapist, body justice professor and activist, author, and podcast host, about:

• Trauma of diet culture
• Impact of starvation
• Embracing rage and how to use it as a tool for body liberation
• History of fatphobia
• The intersection between body image and social justice
• Importance of experiencing pleasure and joy

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/how-embracing-rage-fuels-body-liberation

This was an incredibly powerful episode and I hope you enjoy it!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Paula here:

Website: https://www.pauladatkinson.com/
Instagram: https://www.instagram.com/pauladatkinson/
Facebook: https://www.facebook.com/pauladatkinson

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

You may have picked this up by now about how passionate I am about the field of somatic psychology. Learning about how to experience my body on all levels and build awareness of my nervous system states felt like it was learning how to come home to myself.

I have often joked that many people who are somatic practitioners were drawn to this work because they have lived much of their life disconnected from their own bodies and I'm no exception.

I spent so much of my life outside of my body. It was in learning how to stay with myself in all emotions, sensations, and reactions that I felt like my body could be a home for myself again. This can be a lifelong practice and I feel as though somatics provides the resources on how to be in this practice day after day.

Sometimes, the first step toward creating a new perception and sense of safety to come closer to your body is through curiosity and somatic tracking. It can be crucially important to start noticing how your body responds to various internal or external input because this will guide you toward undigested life experiences, nervous system states, and bodily needs.

In this week's episode, I chat with Laurie James, author, certified somatic practitioner & coach, and podcaster, about:

• The power of body awareness
• How to recognize overwhelm and stress
• Understanding the spectrum of personal development
• Including the importance of rest and integration
• Navigating both needs for stillness and movement
• The difference between somatic work and meditation
• Building connection with your body

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/use-these-somatic-tools-during-and-after-tough-times

If you have any insights from this recent episode, email me anytime and would love to hear from you!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Laurie here:

Website: https://www.laurieejames.com/
Instagram: https://www.instagram.com/laurie.james/
Linkedin: https://www.linkedin.com/in/laurie-james-8336a0168/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Your history with food and dieting didn't start with you. You saw your mothers or fathers diet and their grandparents also dieted and their grandparents also dieted.

There is a long history of diet culture passed down from generation to generation and expressed differently in the trendiest, most common diet of the time. This isn't about the food, but that nervous system states, traumas, and lack of safety is being expressed through food in family lineages.

Creating a safer and more stabilizing relationship with food can also be engaging in the healing of past generations who never got a chance to feel safe in their bodies and future generations to have that groundwork that you had to create for yourself.

In this week's episode, I chat with Amber Caudle, chef, author, speaker, and coach, about:

• What a journey to food freedom actually looks like
• How the nervous system plays a role in food recovery
• The importance of self compassion, curiosity and creativity
• The work of True Body Intelligence for trauma recovery
• The impact of generational trauma on food behaviors, and steps to build trust in your body

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/rebuilding-body-trust-after-decades-of-dieting

Hope you enjoy this week's episode and see you all next week!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Amber:

Instagram: https://www.instagram.com/ambercaudlela/Book: Hungry: https://amzn.to/4vYeW3T
Website: https://www.nourishyourpowers.com/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Something I learned from diet culture was that the taste of sweet was "bad." If I craved sweetness then something must be out of balance. There was probably a period of time where craving sweetness sent me into a panic where I had to become a detective to understand why I wanted something sweet.

Learning about the five tastes changed my perspective. We have 5 basic tastes that include sweet, sour, salty, bitter, and savory. Experiencing all five tastes can make a meal feel more satisfying and even regulating to your nervous system. Wanting to taste sweetness doesn't mean there is something wrong with you, but that your body is always looking for a balanced, well rounded eating experience.

Additionally, the demonization of sweet foods has led to a complete disconnect from the body. One of the first tastes we experience as a baby is sweet. Sweet can be connected to care, warmth, attention, attunement, and connection. What if you’re not out of control with eating sweets, but starving for the bodily experience that sweets provide?

In this week's episode, I chat with Michelle Brown, Functional Nutrition and Lifestyle Practitioner and clinical herbalist, about:

• The somatic experience of food
• The five tastes and how they affect your nervous system
• Understanding sweetness and its role in nutrition
• Balancing taste for inner harmony
• Cravings as body communication
• The connection between taste and emotions
• The importance of enjoying your meals

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/five-tastes-calm-or-energize-your-nervous-system

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Michelle here:

Website: http://www.botanacea.com
Instagram: https://www.instagram.com/michelle_botanacea/
YouTube: https://www.youtube.com/@michelleBotanacea
LinkedIn: https://www.linkedin.com/in/michelle-brown-b48a31205/
Facebook: https://www.facebook.com/michellebrownhealthcoach

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

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Special thanks to Bendsound for the music in this episode. www.bensou...

It is difficult to talk about food without talking about body image. The two are intertwined.

For many of you, it was your body's appearance that started the dieting, restricting, and binge eating. It was the internalized messages from a culture that wants to control women's bodies that shaped how you interacted with food.

And for many, you may create a stabilizing relationship with food and the body image worries may continue because food was helping to cover up the lack of safety to live in your body.

So today, we're going to read some body image Reddit Stories to support you in how you may somatically navigate body image concerns when they arise.

In this week's Satiated Podcast episode, I chat about:

• How nervous system states shape your perception of your body
• Body image concerns can be an attempt at trauma resolution
• Explorations on the somatic meaning of body image struggles
• Grief over previous expressions of the body
• The sensory integration that needs to occur to experience the body differently

With Compassion and Empathy,

Stephanie Mara Fox

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Keep in touch with Stephanie Mara:

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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
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Special thanks to Bendsound for the music in this episode. www.bensou...

This is actually a pretty wild story.

During my first year in my PhD, a woman reached out to me through the contact form on my website and was like, "Hey, we're doing similar work! I would love to connect."

I starred the email as something I needed to follow up on and then it got completely buried in my inbox. Then, several months later, one of my teachers emailed me and said, "Did you see this dissertation defense coming up? It is on binge eating."

I immediately marked it in my calendar as something I had to attend. I arrived at the Zoom dissertation defense and as soon as I see this woman's name I was like, "Why is this person's name sound so familiar?"

I sneak off into my inbox and look up her name and lo and behold, it was the same person who emailed me a few months prior. Honestly, I initially felt mortified I had not followed up with her sooner, but I immediately emailed her after the defense was over.

We scheduled a Zoom chat and it was amazing how much we had in common. We come from a similar lens that binge eating recovery needs a body-based approach. It is the body and experiencing it internally and externally that is missing from most recovery modalities.

In this week's episode, I chat with Dr. Kristina Dobyns, PhD, MS, Registered Somatic Movement Therapist, certified Nutritional Therapy Practitioner, and certified Mindfulness-Based Relapse Prevention facilitator, about:

• What worked and didn't work in Kristina's binge eating recovery journey
• What she discovered in her research on binge eating
• The importance of building somatic awareness and interoception
• The role of sensory strategies
• Utilizing nutrition as a part of binge eating recovery
• Challenging conventional recovery approaches

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/body-based-strategies-for-binge-eating

You're about to receive some game changing binge eating recovery strategies and I hope it feels helpful!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Kristina here:

Website: https://www.beyondbingeeating.com

New Central Hub: https://www.DrKristinaDobyns.com

Carnivore Retreat: https://www.MeatandMovement.com

Youtube: http://www.beyondbingeeating.com/@BeyondBingeEating

Instagram: https://www.instagram.com/BeyondBingeEating/

FREE Eat-With-Awareness Bundle: https://beyondbingeeating.com/opt-in/

Support the show

Keep in touch with Stephanie Mara:

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Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

As many of you know, I went on my first diet when I was 13 years old.

It was Weight Watchers and it shifted how I viewed my body for a decade. I saw it as something weak and that I could control. It would take years of nutritional, mind, and body studies to realize my body was never the enemy I was taught to see it as. I sometimes wonder how things might have been different if I had learned as a kid and teenager how to interact with my body and food from a place of trust.

I eventually would see a nutritionist when I was twenty years old and it was she who told me sometimes you will overeat and sometimes you may undereat but when you zoom out over a month you'll see that your body got the nutrition it needed.

Learning this bodily trust at a younger age might have offered a framework for how to safely land inside of my body rather than constantly leaving it.

In this week's Satiated Podcast episode, I chat with The Holistic Kids, four brothers on a mission to educate and empower kids from the inside out, about:

• Their journey to learning more about holistic health
• Discovering the impact of food on their health and wellbeing
• Their revolutionize acronym
• The importance of mindfulness
• How they have navigated technology and social media when everyone around them is using it more and more
• The role of nature, stress management, and play in health

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/4-teens-on-a-mission-to-revolutionize-teen-health

I found it fascinating to hear from four teens about what they're noticing about what it is like to be a teenager these days. So whether you're in the process of supporting a teenager or remember what it was like to be a teen, this episode will give you a peek into what the younger generations are currently navigating.

Hope you enjoy it!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with The Holistic Kids:

Book: The Teen Health Revolution: https://amzn.to/43xeeyK

Website: https://theholistickidsshow.com/

Instagram: https://www.instagram.com/holistickidsshow/

Support the show

Keep in touch with Stephanie Mara:

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Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

Diets teach us to view the body as a project. You can tinker with what you're eating and transform your body into something different.

Then fitness culture doubles down and provides the message that you can shape your body to be whatever you want it to be, you just have to put up with messages like no pain, no gain and a complete disconnection from your body, how it feels, and what resonates with it.

I know I spent years and years in this ping pong game of diets and body shaping. Then, saying F this, swinging the pendulum to the opposite side and eating everything I had deprived and barely moving my body, only to still feel horrible that I went crawling back to a diet again because I had no clue what else to do.

There is a lot that gets sacrificed seeing the body as a project and this realization often only occurs after months and years when you realize you don't know who you are anymore, how to exist in your body, or what it actually needs.

Yet, releasing the habitual relationship with the body as something to change and alter will also potentially change your relationships, the environments you've been interacting with, and the conversations you engage in. It isn't that easy when everyone around you is also in their own body project to say, "hey, ya know what, I'm done working on my body."

In this week's episode, I chat with Savala Nolan, writer, author, public speaker, and professor at UC Berkeley about:

• The journey of recovering from diet culture
• Understanding the language and psychological impact of dieting
• Ending the body project and facing the fears and cost of body liberation
• Questioning societal norms
• Practical steps toward body liberation

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/breaking-free-from-diet-culture

This was such a fantastic conversation. Savala describes exiting diet culture in a way that I've never heard someone capture what it is actually like and what a person may come to face in the process.

If you have any insights from this episode, let me know!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Savala:

Website: https://savalanolan.com/

Substack: https://savala.substack.com/

Instagram: https://www.instagram.com/savalanolan/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

I have often felt like talking about self love can feel frustrating and confusion. What does loving oneself actually mean and look like?

Early in my twenties, I think I thought self love looked and felt like self discipline. I went to yoga and meditated almost every day, I was strict with myself on what and when I would eat, I went to bed early and woke up early.

From the outside, it looked like I deeply loved myself through how I cared for myself but that it not the way it felt. I felt trapped, depressed, and disconnected. My routine wasn't bringing me joy or love, it brought short term safety. And that bubble would burst if I did anything outside of that routine where I would then be so cruel with myself.

Self love may show up as an act, but now I experience it as a felt sense. It feels like a warmth, a closeness, and an appreciation of my body for all that it does and navigates every day.

In this week's episode, I chat with Lulu Essey, Speaker, Mindset Advisor, and host of The Lulu Essey Podcast , about:

• Understanding the difference between self love and self care
• The practice of staying with yourself in all emotions, sensations, and reactions
• Navigating discomfort
• The role of safety in self love
• The courage to face inner struggles and the importance of asking for support

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/what-self-love-really-is-and-how-to-embody-it-every-day

Hope you enjoy this week's episode and talk to you more soon!

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Lulu:

YouTube: https://www.youtube.com/@luluessey
Website: https://www.luluessey.com/
Linkedin: https://www.linkedin.com/in/lucille-marie-essey/
Instagram: https://www.instagram.com/lulu.essey/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

I've been through a similar trajectory that so many have in food and body image recovery.

In my twenties, I got to a place where food was less of a concern. I wasn't skipping meals anymore and I was balancing those meals and eating all macronutrients. I felt much more grounded and regulated.

But, the body image struggles continued to hang around. I felt good in my body but I still hated the way my body looked. So, I tried every mainstream approach. I tried the stronger over skinny approach where I lifted a lot of heavy weights and gained a lot of muscle. Yet still, it felt like it was never enough.

So, I tried the unconditional body love approach and tried to love my body as it was. No matter how much I tried to challenge my internalized beliefs about my body, nothing would budge.

I still looked in the mirror every day and internally said, "ick".

When I started somatic therapy, it wasn't with the intention of trying to heal my body image. I was focused on healing from a trauma response. What I wasn't expecting was that I would find myself caring less and less about how my body looked the safer I felt.

In this week's episode, I chat about:

• A somatic, nervous system, attachment perspective to body image struggles
• Research that points to body image struggles are more about alterations in your brain and nervous system than it is about your body
• Strategies to increase interoception, a key part of body image recovery

You can read the transcript to this episode here: https://www.stephaniemara.com/blog/reframe-your-reflection

I've opened the doors back up for the next 48 hours until midnight on Tuesday 5/26 to the Somatic Eating® Program.

The first class has already occurred so you will be able to watch the replay of the first class and reach out in the already active community to ask questions and receive support.

Something I wished I had as I navigated my food and body image interactions was someone who would have guided me on how to listen to myself, rather than give me a bunch of advice that didn't work for my body. That is what I do in the program: support you in cultivating trust in yourself that you know what is best for you and how to discover that for yourself after you've been away from your body for years. Join now here: https://www.somaticeating.com/#ready

If you have any questions, respond to this email anytime!

With Compassion and Empathy,

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

In this week's episode, I chat about:

• I read 3 different food recovery Reddit stories
• I talk about recovery into a world that is just going to want to push you back into your food behaviors
• Grieving the time that has passed since your food coping behaviors began
• The comfort with being in the sympathetic nervous system making it difficult to recover
• The optimal pace of food recovery

There are 4 days left to sign up for the Somatic Eating® Program!

🌀 You will learn my Safety-Satiety Cycle

🌀 Receive unlimited support by me for three months

🌀 Discover the somatic wisdom to your food behaviors

🌀 Learn how to grow your capacity to be with your body

🌀 Practice somatic resources that help you to connect with your body in food and non-food ways

You can join at https://www.somaticeating.com/ and if you have any questions about the program, email me at support@stephaniemara.com anytime!

With Compassion and Empathy,

Stephanie Mara Fox

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

My current perspective on eating disorders is that labeling food behaviors as a disorder has kept the field of food recovery distracted, continuing to focus on that food is the problem.

Patterns of binge eating, restriction, yo yo dieting, food noise, and body image struggles need to be re-labeled as nervous system dysregulation or a trauma response.

Food, for many, was never actually the problem, but it was the strategy to support the nervous system, to cultivate safety, and to produce specific neurotransmitters.

The safer you feel in your body, the less you can experience food or body image impulses that are trying to facilitate safety.

In this week's episode, I chat with Francesca Annenberg, Eating Disorder Recovery, Somatic Practitioner, and Psychedelic Integration Guide, about:

• How psychedelic assisted therapies can be utilized in food recovery
• How movement, sensory awareness and reconnecting with the body can transform food and body image issues
• Building safety and trust in the body
• The connection between food, relationships, and self worth

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/breakthrough-food-recovery-stuckness

I truly believe somatic psychology has been the missing piece for many people struggling for decades with their food and body image. This is why I'm passionate about teaching my three month live Somatic Eating® Program to be able to reach more people with this work. You can learn more at ​somaticeating.com​. The doors are open to join now and I would love to connect with you more in the program.

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Francesca:

Website: http://www.francescaeatsroses.com/
IG + TikTok: @francescaeatsroses
LinkedIn: http://www.linkedin.com/in/francesca-rose-annenberg-46966631
Email: hello@francescaeatsroses.com

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...

I have a saying, Embody first, Examine later.

When you're feeling like you're drowning in body image concerns or food impulses, your prefrontal cortex is shut down. This is the part of your brain where you rationalize and can think through what is going on.

When that part of your brain is diminished, it can be much harder to try to understand what message your body is trying to send you through food cravings or body image worries.

At this point, what is often needed is non-verbal connection with your body. Your body needs support in assessing that it is safe.

In this week's episode, I chat with Beverly Atkins, Guild Certified Feldenkrais Practitioner and the founder of Pauseture, about:

• The impact of movement on body awareness
• Navigating body image and self perception
• Cultural influences on body image and how the practice of Feldenkrais can support in updating your experience of your body
• How to shift focus from appearance to sensation
• Understanding food behaviors through movement and nervous system attunement

You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/feldenkrais-practice-can-improve-body-image

Lastly, the doors to the Somatic Eating® Program are officially open!!!

Early bird pricing of $150 off goes until Tuesday, April 28th. Enter EARLY (or EARLY30 for the payment plan) at checkout at https://www.somaticeating.com/.

With Compassion and Empathy,

Stephanie Mara Fox

Keep in touch with Beverly:

Website: https://www.pauseture.com
Instagram: https://www.instagram.com/pauseture/

Support the show

Keep in touch with Stephanie Mara:

Instagram: https://www.instagram.com/_stephaniemara/
Facebook: https://www.facebook.com/stephaniemarafox
Website: https://www.stephaniemara.com/
https://www.somaticeating.com/
Linkedin: https://www.linkedin.com/in/stephmara/
TikTok: https://www.tiktok.com/@stephaniemarafox
Contact: support@stephaniemara.com

Support the show:
Become a supporter: https://www.buzzsprout.com/809987/support
All affiliate links: https://www.stephaniemara.com/resources
Receive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARA
Use my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl

Special thanks to Bendsound for the music in this episode. www.bensou...