what does it mean to live life to the fullest train to your potential and perform at your best. Leave nothing on the table. That's a non negotiable is that I strive to be better every day because if I'm not on top of my game, how is anybody else gonna follow me down the road? Keep demanding more of yourself to live up to that potential and to stay hungry is progress? You know, when I look at the word training, I think of steps, baby steps to get somewhere that you want to be and that is basically your life journey. That's a mindset in itself, man, it's like, it's not just about I know that for you, a lot of that's about the physical, but we're constantly in training, whether it's growing our skill sets, whether it's growing up physical bodies, whether it's growing our relationships, whatever and all of that is a training ground. And that kind of goes back to the mindset that we just talked about. You underestimate yourself and you don't even start, but then once you start, you often surpass what you thought you could do perform at your best mate. That's that's sort of what life is all about. You don't have the knowledge and have the fitness, the healthy ambition and drive that no matter what comes along.

When that next phone call comes, I can just say yes, I don't have to worry, just go and do it, yo what's up guys, welcome back to the live train, perform podcast. I'm your host, Sean Cobra and joining me again today is my friend cat uniqueness of macros muscles mindset for the next episode in our series on binge eating disorders. Cat welcome back to the episode. Thank you very much for having me on. I'm excited to round out our series here. Always a pleasure. Um just give the audience uh an understanding of what we're covering today. We've already gone through a couple of episodes um where we're addressing um issues or sorry, identifying issues, having a look at the different components that come up when people are suffering from binge eating disorders or eating disorder habits. Is that what it's called, disordered eating disordered eating habits? I gotta get my terminology right here, but that's why I've got you on because you're the pro um what are recovering today?

Okay, so today, what we're gonna do is we're going to look at the processes of recovery through behavioral weight loss therapy and the psycho educational components of binge eating disorder. So that is actually what we touched on last week. So I highly recommend people going back to the previous episode for this episode to make sense. Yes, as always we put these episodes out in a particular order for a reason so that we can build the foundations and then layer upon that. So yeah, there is some good life advice right there. Yes. Um so essentially I guess we'll just dive straight in. Um and today a lot of it is therapy, but faith therapy focused. Um so providing some tools and techniques for people out there that have maybe identified with some of the um characteristics with binge eating disorder or disordered eating habits. So when we look at the therapy side of things, it's really important to note that there are a huge variety of tools and techniques out there and that some will work for some people and then other tools will not work for other other people.

So the process of therapy is ongoing and the self awareness and understanding that the process requires trial and error, that is not linear. Um and then it's ongoing is really essential component to recovery. So Essentially, if you are really wanting to change, then you need to understand that it's going to be a bit of a process. Um and it's not a quick fix, like it's not going to be something that goes away in, you know, four or five weeks. This process for some people can take 4-5 years. So I just want to got to be a little bit of a guideline for people when they're when they're attacking these issues is that because these issues come up and manifest themselves in many different ways and are caused by many different things. Yeah, absolutely. And the thing about eating disorders is that they're incredibly complex. So when we look at the different components um of why, for example, binge eating disorder happens and we'll go through this today, you'll gain a sense of how things overlap and why so much of it requires literally unraveling.

Um so, you know, some of the components overlap with each other, like a habit loop ends up becoming a language scenario and the language scenario then can stem off into how you speak to yourself, which can cause a comorbidities. So there's so many different things that can happen within with eating disorders that the process requires that trial and error with different tools and techniques, because as I said, some things might work for someone straight off of that and then other people will be like, well that didn't work. So, back to the drawing board. Yeah, Gotcha. So obviously, you know, we get a lot of people asking us questions in the fitness industry around like different diets and training modalities and all that type of stuff and like the answer is it depends right, because every single person is different, like what's causing this and like what are the symptoms like? We need to start addressing? You know? Yes, we may need to start addressing some of the symptoms, but we also need to be looking at what's causing it. Exactly. So that's where macros muscles mindset kind of comes into the picture.

So we focus on the psycho, educational component of recovery, as well as behavioral weight loss therapy techniques. So with the behavioral weight loss side of things, I'll just briefly touch on it because this is some of the stuff that you cover in your podcast as well with other coaches and with the information that you give out. So um it's essentially tools to self monitor and improve thoughts and actions around food training and body image. So we break this down into macron's muscles and mindset. Macro is being nutrition muscles, being training and recovery and then mindset being relationship with yourself and relationships with others. So for example, things that fall into the macro category include things like basic nutritional, understanding the concept of macros, how to create balance on a daily basis, imports of variety, nutritional pyramid, developing tools for travel, vacation and events and then literally developing food balance on a daily basis.

Mhm And and and eating for to support performance and health, I'm assuming that comes into it. Yeah, and more so just creating balance, particularly when we're looking at binge eating disorder because a lot of the um concepts of binge eating come from like a restricted to binge cycle because of how and what we hear, what we see, what we listen, how we speak to ourselves etcetera. So understanding kind of what Makary czar and the importance of that um is really important, trying to pull off concept of cheap meals which are going to a little bit later um and things like that and then we then delve into the muscle side of things which is training and recovery. So concepts that fall into that category include stress management, improving sleep to better your food choices. Um, you know, when we're tired, we have less control over our prefrontal cortex or the motor cortex or motor city center of the brain. So it's really important that you get good sleep as part of your recovery.

We talked about implementing the load weeks, tailoring training programs, um understanding my credit transfer performance. Mhm Yeah. Cool, Cool, cool. Where you want to go from here? So the last one with behavioral weight loss I guess is the mindset which doubles into the psycho educational component, which we're going to talk about. Um I think one of the most important things in terms of, you know, weight loss therapy and considering, you know, if someone is wanting to lose weight is looking at improving just 1% per day and focusing on the day to day rather than creating an illusion really far out in front. So you know, when we're working with clients, Macron's muscles mindset, we're saying, hey, let's just look at being 1% better than the day before and that might be, you might sleep better than the day before. You might have a better conversation with someone in the next day, you might, you know, eat more vegetables and the day before these little things all end up equating to being better than the day before rather than being like, hey, here's a six week program, let's get shredded, it's more about, let's let's zoom out on things and approach our weekly reflections like a fly on the wall and see what progress is you've made over one month, 36, 12.

Um, yeah. And focus on things like that. So yeah. So when you first take on a client, um, what sort of process do you go through to assess where they're at and then where they need to go? Is there like a generic process that you use or is every single person different? Yeah. So there is like a generic form that I'll give out in that form. I can identify whether or not there is binge eating disorder. And then from there, I'll have a conversation. I actually go through the binge eating disorder scale. So that's a standardized test and then that allows me to recognize whether the person is sitting mild two extremes, so where they are or not basis on the spectrum on the spectrum yet. And then from there, regardless of whether you're starting at mild or extreme, I go through those psycho educational components to the starting point is what we talked about last week and then from there is basically what we're talking about today.

So it's finding the evidence based therapy tools and techniques to provide the client, the family of the support system, the education needed for treatment. So when we consider treatment, we're always looking at four things, those things being achieving abstinence from binge eating, modifying dysfunctional thoughts and habits around food and body image, increasing insight to deal with conflicts and negative emotions and then obviously relapse prevention. So to touch on the five things that we talked about last week, what I'll do today is I'll give one or two effective tools for people listening or ones that I think that people listening barely gain um and understanding and be able to implement for themselves. So the five concept of five categories of understanding the upper low and brain, upper and lower brain. Sorry, understanding habit loops, understanding importance of language, progressive mindfulness and europe plasticity. So I won't touch on europe plasticity today but we'll go into the other four.

So I'll kick off where we started last week which was the upper and lower brain now with the upper, lower and brain. Upper and lower brain is the education around acknowledging that we are not our brain. So the lower brain sends a primal urge to the upper brain and then the upper brain has to learn to act or not to act on the urge. So when we look at binge eating disorder, we have three major tools that we use to help what we call dampen the urge or kind of reduce that um want or need to act on the craving. So they are refocusing or riding the wave. The second one is re labelling reframing and then the third one is revaluing. So riding the wave is literally as simple as it sounds with the awareness of the upper lower brain and having that education the power you have here is to try and mentally control the urge by writing it out. So it's not easy but it is one of the starting points. So firstly binge eating is part of a habit loop which we talked about last week.

So the cues to your habit loops can be social, emotional, physiological or factory location, all the options are kind of ongoing. But if you are aware of something that is consistent like the urge and when it comes this actually gives you a power because you can technically plan ahead to implement are fulfilling or useful task to help write out the wave. So basically what you're doing is you're re focusing your attention, you're allowing the sensations to be present, but you're mentally controlling yourself to not act on them. So for example if you're someone that finds that you tend to binge before dinner or maybe it's before an event and you know that that's going to happen, then what you can do is try and ride away by implementing something beforehand like know that it's going to happen and then schedule something instep. So that might be showering, that's something that I use, sharing, reading, cleaning, I've got a client that cleans the fridge, breathing, meditating, calling someone that's a really simple one.

Just pick up the phone and bring someone, It's literally the most basic of tools, it's hard but it really can help because just knowing the difference between the upper lower brain and the fact that it's an urge means that you can refocus your attention and plan ahead. Mhm. Can I ask what is is there any research suggesting that there's particular things that cause these urges? Um There is um again this links a little bit down into what we're going to talk about later about language because a lot of it comes from or stems from what we learnt as kids and also how we are brought up. You know for example um Actually this is a good one. There's a saying that's feed starve the fever feed cold. It's this concept that's used a lot I think in the U. S. But it's something that a lot of people grow up with and it's this this idea that okay if you're if you have a fever basically don't eat but if you've got a cold then your parents feed you you get better by eating more food.

Now I've had someone tell me to see how the day and she's Texan and she was like I was so sick the other week and I had this my my grandmother's voice in my head about feeding the cold and all I did was eat biscuits and gravy because that's what that's what we used to do as kids when we were sick. So there's that from, yeah the yeah urged from the primal brain because of a previous habit loops. So things interact, which is why there's this complexity to eating disorders because these concepts of psycho education all overlap with each other. Um, so, you know, when we're going through this process of writing, the way of what we want to do is dampened the urge further by like re labelling and reframing it. So, this basically means identifying the message from the brain and the uncomfortable sensation that comes with and literally calling it what it is. So, with binge eating disorder, when you go through it, it literally feels like you black out, like you're not thinking, you're you're off.

It's like you're a completely different person. So acknowledging this creates this distance between true self and the false brain messages. So re labeling the urged binge to something else that reflects what it is, whether that be calling it, calling it an urge or calling it shadow or calling at lower brain tour or whatever you want. You know, as I said last week, some of my clients label it Susan something that causes Susan, I've got someone that caused it Maleficent, I call it the little bitch, whatever it is, basically what you're doing there is using your own language to try and dampen the lower brain, You're just trying to tell yourself to turn it off. So you're acting on it by saying stop. So that's that then becomes easier to kind of ride the wave. So that's your tool of re labeling and reframing, so it's actually really good to recognize it and be like, I know that this is happening, I need to re label it and I need to basically tell myself off to not do it because it's one of the ways to basically say, hey, shut up.

Yeah, just on that, I assume there's going to be um varying degrees of success dependent upon where someone is on that spectrum. If someone is mild then they're probably going to be able to relabel it reframe it and there, you know, typically going to be able to have a little bit more control over that, but if there on a more severe end of the spectrum, then maybe that tool doesn't work for them, is that correct? And maybe they need to start stacking things. Yeah, correct. Um and you know, even for myself, I've had waves where it's been mild and I know when it's mild it is much easier for me to say shut up. When I was in that period in 2015 where it was extreme, this tool didn't work for me. Okay, so this is where again, things take time because there is so many tools and techniques that you can use, but over time you can pull and use them at different different periods. So for example, this didn't work for me in 2015, but towards the very end of recovery in 2019, this is all I used, I was like, I just have to tell myself to shut and we're good.

Yeah, absolutely. Um and that brings me to my next question is how how important do you think it is too become aware of these habits initially and then try and catch things before it starts spiraling out of control? So the studies say that early intervention, so within the space of six months can increase full recovery by 73%. Um I wish I I wish I had known this stuff when I was 20. Um So again, I think we mentioned this last week when you seek help, a lot of the traditional therapies, you know, they'll help and I'm not by any means putting down the traditional therapies at all, it just didn't click for me. Um I found that the most useful thing was understanding these components and understanding How these five factors affected me on a daily basis, rather than me trying to pull things from the past and trying to work through stuff from 20 years ago.

Whereas I could work on this now by understanding the concepts of the brain. Um So yeah, does that answer the question? Yeah. Yeah. So that kind of ties into what I was asking before is like sometimes you need to look at tools that you can use right away to address these things right now and then maybe you know, if that's linked to something in your past, like a trauma or some form of habit that you've created from, you know 15, 20 years ago or whatever. So it's about finding that balance and using those tools to yeah, sometimes you need to address what's going on right now and tell yourself, hey, I need to stop doing this right now. I can, I know that this habit comes up, you know, every time I get stressed out or every time I'm under the pump or any time I'm not sleeping properly, then you know, I typically fall into this habit, this happens, I feel like this, I get this, this emotion and then you know, I go to the fridge, I go to the cupboard and blah blah blah blah, you know, we need to address that now and that's labeling that voice reframing that and then conditioning yourself to not give in to that right, correct.

And that you've got reconditioning, we call it revaluing, so that comes to the forefront of progress as you go through recovery. So when we're looking at the component of upper lower brain, the revaluing tends to happen towards the end. It's kind of when you feel more comfortable with re labeling and reframing. So this is basically recognizing the impulse and urges maybe there for a long time but you are aware that they're providing no value to you in the long term. So your goal is to continue to improve how often you beat the urge. So what we do is help establish this concept with different tools and one of the tools that we use last year for a lot of people was the concept of an urge jar. Now an urge helps monitor the amount of urges you have and recognize how many urges you have overcome over a certain period of time. So it's a very useful tool for people when they're home, lockdowns are doing, quarantines are working at home because essentially what you see is how many times you've overcome something.

So with energy giants, basically a jar or bowl or whatever you've got in the house and every time you feel the urge to binge and you overcome it, you throw something into the bowl. So whether it's a penny a beat a fruit loop, whatever what you have got people doing this, what you were doing is what you're doing is creating an awareness of how frequently the urges appear, but how often you've overcome them. So what you'll see is that if you do give it into an urge, you're able to focus on the positive of how many waves you've written out rather than the one time that you didn't. So you're creating a positive association with the recovery process because you can strive to then beat how many urges you overcome the next time. So that's been a really effective tool for people. And then another concept on a very similar basis to revaluing is implementing what we call a consistency calendar and essentially it's the use of a, I use a physical calendar, some clients use the google calendar on their phone, but basically what you do at the end of the day is on a day you've beaten an urge you use a plus sign and on a day that you haven't, you use a circle or a straight line and what this does is it allows you to reflect at the end of the month on how many urges you passed.

Okay, so you can strive to improve on that the following month. I've been doing this Since 2015 and it's amazing to go from 22 circles in February 2016-0 circles for all of 2021. Um but what we want to do is make sure that you use neutral colors and that you don't use red crosses big lines, thumbs down or anything like that because they're very, very negative. So we want to keep things um as neutral as possible because this tool is for really enforcing the fact that you've overcome an urge to use light colors like green, light blue, use plus sign minus signs, things that are very neutral and don't look angry and scary. Um but again, it's another really good concept when you're coming into that recovery process phase of being able to be like, hey, my consistency is improving. I've overcome this many urges like awesome that is reinforcing positive recovery process. How much do you think the all or nothing mindset feeds into um, this loop?

Because you know, in the fitness industry, I see this all the time and I'm sure you do as well is people, you know, they have a, they have a big weekend out with friends, birthday parties, weddings, whatever, and then, you know, come monday there, like in the gym, they're hammering themselves by Wednesday, they're tired, they're burnt out. You know, they haven't been able to manage their stress very well and it's like, well I'm not going to train today and then I'm not going to focus on what I'm eating, I'm not going to stay hydrated, I'm not going to go to bed at the same time and this is this all or nothing mindset, right? Like I think that all or nothing mindset sabotages people all the time. It's like, well if I, if I didn't stick to my diet today or I gave into an urge, then today's fucked. I may as well just write it off, do whatever I want and then start again tomorrow. And I think that mindset sabotages people all the time. And in my mind, I always say to my clients, I'm like, the next decision you make is the most important one. Like, don't fucking don't fall down that rabbit hole just because you've fallen off the wagon, so to speak?

Like you've got another opportunity with your next decision to get yourself moving in the right direction. Because you know those habits can either build in a positive manner or build in a negative manner and once you realize that then you know if you if you have one poor decision or less than optimal decision, then it's much easier to make the next one and the next one and the next one. But once you're aware of that you can stop that, stop that spiral, put the handbrake on and then start moving in the right direction again. Yeah that is so spot on and part of binge eating is a binge restrict cycle. So it's a similar concept of like all or nothing. It's like okay this week, um you know, there might be a six, you just going to go with instagram and the instagram influence and putting out a six week program of shredding um similar concept, let's go hard for six weeks all out and then what happens in the seventh week you blow out, you feel like crap and then it's like okay we'll just start again.

So this next next phase of the components, this feeds into it perfectly because it's the neuro psycho education of how the loops, right? So understanding how the binge eating happens and how it can increase with different cues. So for example dieting in itself is a cute reading those things on social media can be a Q. And as I said, choose aren't always emotional, they can be locational like airports, grandparents houses, they can be physiological, so like the time of day, like before bed or friday night. Um that can be sensory from dreams, from sense for memory etcetera. So the concept of all nothing in itself is a habit loop, right? So you know we've got and I know you do as well but there's there's a huge pro tools that clients control and error over time to help improve their habits. But I think the ones that will be most beneficial to listen today is to gain an understanding of pattern interrupt and habits stacking. Um so when we're looking at a pattern interrupt with binge eating disorder, basically you're breaking an individual's thoughts, habits behaviors to literally shake up the neurological pathway that we've created.

So when we look at pattern interrupt so we need to acknowledge what the actual Q. Is. So you need to know what it is, right? So that might be, hey I know it's every friday night, whatever. Um That way we know when we can try and break up the routine and basically how to avoid that behavior of overeating. So last week I used the example, I think we're breaking up with a partner or having a fight with a partner, it's actually very common to become what we call emotional eating. So emotional eating is essentially a very typical habit that forms or can form in our teenage years, having a fight with a family member or a partner and then kind of resorting to food just to feel comfort, right as that happens, we create that neurological link that we spoke about last week. We're going to be, it might strengthen over time as different emotions come up and it gets stronger and stronger, trampling the grass or traveling the grass. Exactly. So breaking patterns is really hard, but if we use an interruption one that is very different to what we're used to as soon as that you prevent presents itself, we can literally break down the routine.

So let's say for example, you're feeling sad and this happens whatever once or twice a week, you feel sad, you get up, you go to the fridge and then you eat something, you go sit back down and then you come back up to the fridge and it becomes a constant overeating process within that two hour period. This is a very common binge eating disorder um scenario. So getting up, sitting down, getting up, sitting down etcetera, if you are aware of this, you know that this happens every time that you're feeling sad, What we can do is look at breaking up the queue, okay, so what can we do as a person walks into the kitchen or towards the fridge that will literally confuse the brain. Okay, now some of the things that were too wild, particularly if you live by yourself, you can do whatever you want, dropping down push ups a yeah, that's a good one, dropping down doing pushups, singing, dancing, yelling a word out loud and if you like me doing these were part of my therapy for two years and I can't explain how much confusion there wasn't my life, just got up and started doing in the living room, but I'm glad I live by myself at that point.

Again, let's be contextual here, I was living by myself, so no one saw what was going on, but this method was really effective because I was breaking the neurological pan, it was so different from me getting up from going to the, from the couch to the fridge, I was getting up doing a Burpee and then being out of the park and then sitting back down. So, you know, it sounds quite simple, but it really can confuse you and it does break up that pattern. So it's this concept of trying to find something that's so different and so out of routine, um you know, that will help kind of rewind the loop that you created. So another good example and this is again, is I like to think about it like a circuit right? Like, you know, if with electricity you create a circuit and it fires off the light bulb. So it's the same thing here, like if you can break that circuit somewhere along that line, then you know, you get a different result. Right, yep, Exactly, and this next one is again a very, very common one that we find with clients is that I'm going to use alcohol as an example.

So say on Fridays, you come home after work, you pour yourself a drink to relax, you sit in your spot on the couch and you find that two glasses turns into four. Okay? It becomes a habit. It's coming every friday, but you're sick of it, you're sick of waking up feeling like crap on a saturday. Now, what we can do here is look at the routine and also look at the Q. So the Q. Is the friday. The Q. Is actually the day of the week, but you know that it happens when you get home and you know that it happens when you sit on the couch. So a very easy pattern interrupt here could be as simply simple as physically moving yourself from one spot on the couch to another. So placing a blanket, some pillows and booked in the usual spot on the couch on the friday morning before you leave work, that pattern interrupt physically and visually interrupting your usual pattern means that you are creating a different routine when you get home in the evening, it could mean another pattern interrupt would be driving home a different way. Okay, again, you're interrupting the normal pattern. So when you get home from work, you pull yourself your wine and you're sitting in a completely different spot in the house, You've broken up that circuit that you were just talking about what you're doing something completely different.

Very, very simple tool. And it's one, this is why I wanted to kind of give this one today because it's one that all you need to do is look at the day itself and be like, this is what typically happens in order. And then at the end of the day, this is what happens. So let's try and add in things throughout the day to try and interrupt putting your keys in a different spot. Can make a difference. Like really, really small things can change that circuit. Mm hmm. What about like um changing you're moving the furniture around in the house, Could that have the same effect? Yeah, yep. Moving the beanbag from one spot to another where you usually sit on it. Um having someone else sit in your normal spot will make a difference at the dinner table. Same thing, switch seats. If you find that you're overeating at dinner, sit in a different spot. Mm mm So patent interrupts a very effective method to stop overeating and binge eating in particular is, you know, you can using different different tools here to break up that pattern.

Cool, what have we got next, habit stacking? So we're still, yeah, still looking at the concept of habit loops and the importance of it. But looking now at habits stepping stacking over a long term um for those that don't know this concept, I know you've done a podcast on this, but essentially is building momentum from one small habit to another. So it eventually becomes automatic now in the simplest of terms, it's like sticking a new habit to another one. So, for example, let's say you had surgery and you have to do scar management with moisturizer every night in order to remember the easiest thing to do would be to stick the moisturizer and that's something you already do every night, like next to the toothbrush and toothpaste, because that's going to mean you're implementing it with these, you're not really thinking about it, it happens just sticking it next to something. When we look at habits stacking over the long term, we can see the benefit, it has to people's progress around thoughts and behaviors both negatively and positively. So An example here, I think negatively of is the use of phones.

So if we look at when we had phones 15 years ago and we're using 33, Nokia's how little we were using it then to over the years getting fancier and fancier phones to how much we rely on it and use it now. Okay, so that's actually a process of habit stacking. So on that topic, going back to phones, we can look at the use of reducing phone times the positive side of things that have helped reduce self sabotaging behaviors for myself, um and for my clients, both with binge eating disorder and in particular body dysmorphic disorder. So well I said before, you know, putting the moisturizer next to something, you know, that's a small, easy daily habits stack When we're looking again at the process of recovery, things take time. So over seven years I've reduced my social media usage down to under 10 minutes a day because what I would find is social media would create algorithms that tempted me with food saying with my clients, you look at one thing that's delicious and then it just keeps coming up.

You're constantly like bombarded with cookies and cupcakes and when you're trying to that you're trying to beat that urge and you're constantly seeing cookies, guess what you're gonna want to act on it so that in conjunction with things like physique, competitors, bodybuilders crossfit is constantly being on my feet and on my client's feeds that concept of that athletic figure that might not be achievable for those of us that are athletes on a daily basis anymore. Really, really hard to deal with. So that negative feeling for me fed into my binge eating disorder. So what I would do is I would wear large shirts because I felt crap about myself and then I would overeat because I was like, no one can see me anyway because I'm wearing big moves and then I constantly talk myself down. So I had two things happening. I had my body dysmorphic disorder going off being like, you look like shit, you don't look like those athletes and then I had myself being like, well just wear big shirts and overeat because no one sees you.

Anyway, so here I, like I said, I'm unraveling two concepts of these psycho educational components. So what I did to have it stuck was over the years, go through a process. So in 2015, for example, I went on Facebook, I went off to the year, I've never been back on it. So that habit stuck in 2016 I decided, okay, no screen time for the 1st 20 minutes of every day. I don't want to influx, you know, myself with influences and stuff that's stuck. So in 2017 I was like, okay, no screen time for the last 30 minutes of the day that has stuck 2018 I started doing digital detox is every two weeks That's stuck. 2019 I was like, all right, let's remove all my rackets, friends and influences from my feet. Um just delete them. That's stuck. 2020, it made my life much easier to just go off my personal instagram. I was like, forget it, I don't need it anymore. Go to business page, that's it. So now 2021, I've only got the business page and I can just time limit under 10 minutes because I follow three things, which is the news, the new york bucket list and nothing comes up in my feet, I have nothing to look at.

So I just post what I need to post some, let's see later, yep, so everything you do and has an intent, I think that's important. Yeah, I think that's important because you know, for the listeners you didn't just go, I'm going to do all of this shit at once. You know this, this is what I love about the fitness industry, right? Like there's so many fucking principles that carry over to everything else in life and that is like goal setting that is having intent with what you're doing that is progressive overload, right? You're looking at frequency intensity um like time when you're doing things and all that type of stuff, there's so many principles that carry over and um that progressive overload is super important. Whenever you want to change anything first, you need to be aware, then you need to know exactly where you are. Then set goals, set a direction that you want to be moving in and then go what's one thing that I can do that's going to make everything else easier or unnecessary. And the first thing you did was like went on facebook and then as you said that stuck, All right, cool, what's the next thing boom, Don't use my phone for the 1st 20 minutes a day.

Alright cool. If I can do that consistently, what's the next thing that I can do, What's the next thing that I can do. It's been a six year process for you. Yeah, exactly. And this is why I say to people like people like your clients have been with you so long and because this is a process, this isn't a quick fix. So again, another example of habits, talking with a client who I've got, who She's recovered now have body dysmorphic disorder in 2016, she was weighing herself every day like and more than once a day. So she was getting on the scale, she was getting upset etc. So what we have to go through with this process of habit stacking. So for 2016, what we did was like, Okay, I'm gonna let you get on the scale is gonna be once a day and once a day only keep accountable to me and that's what she did. She, that's that stuff By 2017, I was able to reduce it a little bit, let's make it five times a week accountable. Let's just pause there for a second as well. Sorry to cut you off. But I think this is important to note as well is, you know, I, I've done the same thing with some of my clients and the educational component is so important there because when you can explain to people, hey, if you're going to jump on the scales, do it at the same time every day, do it first thing in the morning when you get out of bed because if you test first thing in the morning and then you test, you know, a couple of hours later before you train, then you check again a couple of hours later and a couple of hours later after meals and things like that.

Like there's gonna be fluctuations throughout the day. And if you, you don't understand that carbohydrate intake, glycogen storage sodium intake, um, you know, stress and training and hydration levels and nutrition. All that type of stuff. Like all of Yeah, exactly. All of that stuff affects like your gravitational pull, which is your weight, right? It doesn't that weight that number on the scale doesn't tell you what their composition is. Like where is that weight coming from? There's so many factors that are involved in that. So I'm just, do you mind just touching on that for a second? Yeah, I mean that for us comes into that very beginning phase of behavioral weight loss therapy. I talk about the scale a lot and like this is what happens. This is why it fluctuates. So that's not expected to move every week because your menstrual cycles, it's going to go up. Hey, you've had more sodium because you've eaten ramen. Okay, if you're heating sodium bombs cast your weight's going to go up like a gin.

If you've had a delayed week and then go back into training, all these things that affect your body weight. So it's really nice to see people understand that concept. And then, you know, I'll talk about what I did with this client here, but you know on the other side of things, I have some clients actually now that way daily and it doesn't affect them at all because it's like look, I looked at my sleep, I had four hours and today my weights through the roof. So people use it as data. The scale becomes data. When we're looking at the body dysmorphic disorder client that I'm talking about here, it was a little bit different. It was she was actually quite extreme. So I wanted to pull her off it. So she was focusing less and less on image and relating her image to her value, I should say to the number on the scale. So in 2017 we reduced it to five times a week. In 2018 we went down to three and then in 2019 we actually went off and just waist measurements and photos and now, so two years later she's recovered. Um she's able to do a weekly weigh in photos measurement and it doesn't destroy her day, which is really amazing because how many years ago, five years, five years that talk?

So again, rewinding these processes. It takes time. It really does, yep. Yeah, that's that's great cat. Um where we're gonna go from here. Um the next concept, the type of educational component is language. Um this is really important for recovery because it involves our environment significantly. um Sorry? Sorry? Okay, so when we're talking about language and our environment, it's literally you know who we hang out with, who we speak to, the things we see, read listen to where how we're educated and I know you and I can go down rabbit holes here, so um what we'll do, what I'll do is I'll stick particularly with food linguistics um and the power of what we educate ourselves with um particularly with, you know, the tools we use, macros, muscles, mindset, so um Mhm. Last week we spoke about how language can affect our choices and our behaviors.

So essentially if you're using words um if we look at the concept of language, what we can do is use words to break down your own habits um to improve your actions around food or your thoughts around body image. So if you consider food as clean and junk, healthy and naughty, but start to then make a conscious decision to view food as literally just food and simply remove the concepts and terminologies like good and bad and naughty and junk. What you're doing is able to produce different feelings that challenge your old habits and thoughts. So you're changing your current vocabulary and assemblages in your mind to create basically questions or considerations around your behaviors because what you're doing here is you're juggling, you're thinking about your wording differently to how you have been for the last whatever it is 25 30 years because if you've grown up with that concept of good and bad um or restrict restrict during the week you've created habit looks and negative associations with food.

So bringing in food linguistics and trying to change how you speak about food and what you see and read about food is really important because it can literally change your entire behaviors and habits around it. So one of our major focus is ensuring that there's a variety and balance on a daily basis to help reduce the feelings of restriction. Right? So we have a really strong shift on removing the word cheap meal and cheat day from vocabulary because for us the word or the words cheat day creates an association that you've done something wrong or that you're eating something wrong or something naughty in comparison to other days of the week. So the fact is with binge eating disorder, you want to be able to eat balance, you want to eat delicious things unless new student then things any day of the week without feeling like you're restricting yourself or without feeling like you have to go overboard on the weekend, particularly if you're at celebrations or hang on vacations and stuff like that.

So when foods are unique to a table setting and you've said all week, no, no, no, no, no, it's much easier to then be like, oh my God. Yes. Yes. Yes, yes, yes. When it's all or nothing mindset, we spoke about earlier. Exactly. So if you create a balance with nutrient dense and less nutrient than food on a daily basis, the feeling of restriction actually dissipate. So This in turn this reduces the urge to binge or over eight. Mm. Mhm. So you're allowing yourself to have less nutrient dense foods every now and again and this, I think that's a great point. I think that's a great tactic is like most people are on this perpetual fucking hamster wheel where they eat really clean, they're restricting throughout the week, they're dialed in with their sleep, their nutrition, their training, etcetera, etcetera. And then come the weekend they're like, oh sweet, I can let myself go a little bit now and they let their hair down and you know, go from eating whatever 1500 calories every day throughout the week to fucking banging out 3000 calories both days, Sunday, Sunday, you know, and that's that's that yeah, it's that all or nothing mindset that restrict binge.

Whereas you know, if you can give people the tools and say, hey, you know what, like if you are focusing on calories and macronutrients, then cool, like we can take elements of like if it fits your macros and go, hey, you know what, like you've moved a little bit more on a Wednesday, you've trained a little bit harder, You've had good sleep. You know, you've had, you know, four or five more nutrient dense meals in a row, we can use the 80 20 rule. Now you can give yourself a little bit of flexibility and go, you know what? You can have something a little bit less and less nutrient dense, okay, and then you kind of planning for it, right? And you're putting that into your week rather than um you know, kind of getting that urge and then um and then acting acting upon it and then feeling like shit and then creating that cycle again, you're going, you know what, I can have this, okay, I'm gonna put some rules and regulations around that and then you're adding that into your day knowing that you know what I've done the right thing the majority of the time I'm going to allow myself to be a little bit flexible here and then cool, I've satisfied that now I'm going to make better decisions more often than not and you're setting up those winds, You're creating, you're creating achievements.

Yeah, exactly. That Exactly. Spot on. And I'm sure a lot of people going to be able to relate to exactly what you just said because that is one of the most common things that we see at Macri's muscle mindset and you know, we work with a lot of ex athletes and it's very similar concept where it's like, you know, we trained six days of the week and then our seventh day was like, we were absolutely shut it. So all we did was eat all day as part of recovery. But then when we went to training on monday I couldn't hit the lacrosse ball because I had a sugar fall, right literal stories like this is informations up, your feeling foggy, you feeling lethargic, parched etcetera etcetera. So yeah, that concept of all of nothing and it all ties back to it. So the next thing I guess with linguistics is being mindful of what you read when you read it, what you listen to and what you see. So you know, I know you're big on this too, particularly around social media, but even when you read the news can have an impact on how your day sets up, right?

Because if you're constantly reading negative things, if you're looking at instagram and you're seeing the next detox the next fast the next six weeks challenge, guess what? You're waking up. That's the first thing that you see that's getting indoctrinated into your head. Like, you know. Yeah, yeah, yeah. And then like to add to that point, you know, I don't use my phone for the first couple of hours of the day. Like I don't set a time for when I'm going to use my phone right? Like I get up in the morning, I ride out my schedule, I'm like, right, I'm gonna do this this this this this once I've done those things then I can use my phone. But then I'm using it with intent right? And like for me, the reason I started doing that was because, you know, as as you said before, like you start implementing these small changes. And like many years ago I read the book, the one thing and it's like, what's the one thing that you can do that's going to make everything else easier or unnecessary? And I was like, I want to do this. And that was like, I was building my website at the time and I was like, all right, well, I'm going to get up a little bit earlier.

All right. What's the one thing that I can do that's going to allow me to get up a little bit earlier? Well, I'm going to go to bed a little bit earlier. Okay, what's the one thing I can do is going to help me get blah, blah, blah. All right, I'm gonna turn my phone off at this time. And that ended up being the one thing, right? And it's like, and for me that exactly, habit stacking, right? And it was a process. It took a little bit of time, took a few months to took a little bit of time to figure that out. But then it was like, you know, all right, I'm gonna turn my phone off 20 minutes before I go to bed and then it was 40 minutes before I go to bed and then it's an hour before I go to bed and like that stuck. And I noticed when I don't do that, you know, there's a couple of weeks ago where I was kind of letting myself slip a little bit but I had backstops, I was like all right, I'm on my sleep patterns are a little bit um a little bit worse than what they have been and I can feel that creeping into my day. And I was looking at my again the data and I was seeing what was going on, I was seeing those patterns, I was seeing those trends and I was like, all right, well I've stopped doing this and then this has flowed over into this and this has flowed over into this now I need to start doing that again, you know, So I think um that's a that's a great point is like, you know, we want to be starting the day on the front foot being proactive rather than being reactive.

And you know, this leads exactly into the next thing that I want to talk about linguistics is part of what we get our clients to do is habits stack with creating a daily intention. Um you know, it's one of the first things that they do. So we call it the mindset for success tools. So basically it's using the right language for the day ahead. The mindset for success tool is a tool that can help you keep on track for, you know, particularly, you know have sort of eating habits is, you know, things where you can feel anxious around food. So big events, vacations, things like weddings, etcetera. We kind of started this tool on those days. You know, we have it started from that too, then maybe once a week to then maybe three times a week to them every day, but it's about installing and learning that intention can create good habits for the day and then for the future. So for example, waking up and writing down success at the end of the day would look like dirt. It's going to help you reinstate what you're thinking about achieving for the day. So again we go, we go day by day, we're not looking far ahead.

We're not saying success would look like in six months being binge eating sort of free. No, we're saying at success at the end of the day is enjoying mom's cooking and having one cookie I'm going to bed, you know, or it might be successful to be having alcohol this evening and not having deserved. So it differs for people, it differs on their day. So that's why it's like, okay, let's have it stacked this, let's put it in from the days that, you know, are harder for you, which might be friday Saturdays and then hey, let me know what it is. I'll check in with you at the end of the day, let's see how you go. Did you stick to your intention and more often than not it's yes. And then we build on that, we grow on that and we try and make it a daily habit and again it's a habit stuck. It takes time, But it's like, Okay, let's pull off the phone first thing in the morning and let's set ourselves up with intention, let's put our goals out and let's try and be that 1% better than yesterday. Yeah. Yeah. And a big point I want to make here is you need to make it achievable right?

It needs to be like just a little bit challenging, but also like, you know, if you wake up with intention, it also needs to be achievable so that you can go to the calendar and put a mhm whatever, put a mark on the calendar, I've won today, have one today, I've won today and that's it. That's all we need to do is we need to stack when upon when upon when upon wind. So we need to find tools that are going to allow us to do that because if you do the right thing in quotation marks or you stack these winds upon winds and you do that more than you, you know, fall to these cravings, then that's a good day. You've just won the day. If you can do that over the week, you've now won the week, you do that over the month, you've now won the month and then you've won the year, so on so forth. I've got a number of um coaches that I've got on board as online coaching clients as somewhat of a mentor ship and one of my mates uh is on board at the moment, I'm training him for a Jiu Jitsu tournament.

But um, you know, I was talking to him about his online coaching business and he was saying that one of the, one of his clients went from, also, he was looking at her food diary and her food diary was like, I had Mcdonald's four times this week and she was happy with that. And when he got onto a call with her, he's like, talk to me about this and she goes, you know what? Like I had normally eat Mcdonald's 10 times a week. I only had it four times this week and he's like, that's fucking awesome. That's a win. Like he's not completely cutting it out. She's not cutting it out. Not restricting, its just like, hey, I'm going to improve upon this and that's what people need to think about is like, we're working towards progress, not perfection 100%. And the thing is the process of recovery, like I said at the beginning, it's not linear. So it's like there are going to be setbacks and there are going to be times when you give into that. But using the tools that we focus and that's OK. Yeah, that's okay.

As long as you're aware of it and you've got those backstops and you can go all right, cool, how long am I going to let this go on for? Because that's the thing is like, you know, once you create momentum in either direction, that momentum just keep snowballing. So if you have, if you fall victim to um you know one of these cravings and then you allow that to define you, you have this all or nothing mindset, then it's much easier to make another poorer decision and another poor decision, another poor decision and like the further you veer off that track, the more difficult is it is to get back onto that track and start creating these positive habits that are moving in the right direction and particularly with binge eating disorder, if you're in a state where it's severe to extreme the concept of recovery and like you you do fall back a lot um and you know that complication of self sabotage and you know what yourself talking to yourself can be really, really hard to overcome.

So, I one point I was I was suicidal because I was like, I can't live this way anymore and that was the breaking point for me, that's when I was like, I need help because I will drive off the Sydney Harbour bridge, like that's where I was at. Um so you know, that's when that was the extreme point, that's when I was like, what the hell is this and I then seek in your language practitioner, but it's like, we don't want people to get to that point. This is why we're doing this podcast is like, let's try and get the education out there now about what it actually is and how you can try and improve on it in the beginning steps and then, hey, if these tools and techniques don't work, let's then look at getting some professional health and therapy. So, um, you know, as I said, yeah, it's not, it's not linear, but people need to just know that you've got to keep going because these issues eating disorders, it's just an amazing thing to song. Yeah, yeah, absolutely.

And it's about understanding that, you know, you're on a path, it's a journey and like you said, sometimes you are going to veer off that track, right? Like most people go, I need to go from A to Z and they think they just go in a fucking straight line. Like, it never happens like that. Yeah, there's going to be like, yeah, when you're usually better than that, and that's the point that I'm making is like, you know, if we want to go from point A to point Z, like, we need to understand, there's not a linear process and we're going to be walking in that pay. That's where I am right now. That's where I need to be over there. I just need to start moving in that direction, The tools that I use are going to be different, right? And I need to, as you said, trial and error, we need to figure out these tools that are going to work for us and maybe that means, you know, being aware of how you talk to yourself, that might be the first thing. Maybe it's, you know, putting the scale away, maybe it's um reducing how many times you're eating, Mcdonald's a week or whatever, it might be like all these tools going to be different, but you need to find the tool, you need to come up with the tool and set that goal, put some rules and regulations around what you're doing okay and then go, I've done the right thing, I've done what I know is, right?

And I've started building discipline. That's an important thing, right? Is like building discipline because if you give in to all of your cravings all the time, that is the path of least resistance, right? That gets easier and easier and easier to fall into that pattern again. So we need to start building discipline around giving these these these parameters that we need to work within. Yeah. And it's creating, it's creating those rules and regulations that you can achieve. So you're setting yourself up for when after when, after when and as long as you do that, the majority of the time then you're on the right path. You know, there is going to be times when things are going really well, sweet, keep moving in that direction, tweak, refine adjust. But then there's gonna be times when, you know, life gets in the way and you know, you fucking stressed out, you're under the pump at work, your relationships falling apart, you've got financial issues, whatever, right? Those are the times where you go, all right called these are my non negotiables. I need to be aware of where I'm at. I need to be aware of some of these habits that are starting to creep back in. Some of these potentially bad habits that are creeping back in and some of the good habits that are starting, build started building.

They're starting to move back out of my routine, right? And then we've got these backstops that go all right. When I get to this point, I know that I'm going too far right? And the more I allow myself to continue down that path, the further off track, I'm going to go, the harder it's going to be to get back on track, the longer it's going to take. Yeah. And you know, the discipline comes from that habit stacking and I think it's really important that people understand that boundaries are there for you. They're not there to people should get, I understand where people can get annoyed with particular boundaries, but it's also like if you set out initially and be like, hey, I have some boundaries in place that help me be a better person or help me whatever, whatever it is, might be managed whatever you manage what I'm managing, this is how it is. So for me, I'm like, guys get out of my house at nine p.m. I'm sorry. That's when my phone goes down, I go to bed, I want to be asleep by 10 because I'm about 4 50. Like people are paying me money to be there at 5 30 I want to be sharp, I want to be on the ball.

This is a non negotiable, I get out of my house. You know, obviously there's times whether it's flexible, like, you know, I'm not like that on the weekend, but yeah, monday to thursday leave, but people are aware of it, you know, people respect it, they understand it because I said it literally as soon as they're here or I'll text it, I'll be like, hey, just letting you know if you're coming at seven, I need you, I'm sorry, but you have to go around nine, yep. Yeah, yeah, for sure, for sure. All right, cool. What's the next thing you want to discuss? So the last thing is the final, it's the final because there's actually five, but we're gonna go on topic for, which is progressive mindfulness now with progressive mindfulness, The tool that I'm going to touch on is mindful eating, which can be used for anyone at any time and I know that you've actually done a podcast on this before, so there'll be a bit of overlap. But basically mindful eating is helping to empower you to make healthier choices. And it's not like dieting, it's not like constant tracking what it's doing is bringing an awareness to the relationship you have with your food.

So it's paying attention and it's being purposeful. So basically, once you adopt the ability to eat mindfully, you begin to acknowledge that there is no right or wrong to eating. Again, it's that concept of nutrient dense, less nutrient dense and there are varying degrees around experiences of food. You know, there's times where it's like, wow, this food is an experience. I'm here with my family, it's a cultural event and you're being mindful of it. You know, that is that is such a great point because we have this association with different things, right? Like a lot of people eat for um what's the word they eat for taste. Yeah, How's this food taste? You know, it's funny like working with different clients, athletes are eating for performance. They're like, they look at food as fuel. All right. Is this going is this food going to give me the fuel required to um fuel my training, fuel my performance, fuel my recovery.

Um whereas a lot of people eating for the Yeah, exactly, Yeah, interesting. So when we're mindful of the prices of aiding, we noticed that we can also be the satisfaction that comes from food is different. So if we bring mindfulness to eating, we use all our senses to be present in the moment. So you're tasting, you're savoring it, um you're enjoying it rather than just like eating really fast and scoffing it down and be like, dude, I just eat. So you know, a lot of people now eat quickly. They eat with the phone in their hands that eating when they're driving their eating step, walking around new york and eating. I concept to me, I'm like how are these people eating kebabs, walking along the street? Um you know, eating on trains. So basically mindful eating is slowing down and bringing yourself to the present moment and that automatically calms you down. It can reduce the amount that you're eating and you're getting the benefit of experiencing food differently because you're using your senses and you're actually feeling full without having to go overboard or overeating.

So We've got four, were actually five little techniques that we use one of them being scheduling the time. So if you're at home you got zoom meeting up to zoom meeting, Hey, Lock out 10 minutes, put your phone, your laptop away, sit down at a table and eat, sit down, sit down. It makes a massive difference, the second one is um making sure that you're not standing and grazing in the kitchen. So again, it comes back to this concept of pool, whatever you're wanting to snack on back to the table and sit and eat it and enjoy it. Like if you want to have some nebulous and cheese, bring it to the table. You're not standing in the kitchen randomly eating it and not really enjoying the experience of your beautiful West Australian Canada, you know, The 3rd 1 is putting all screens away. So phones, especially turning it face down, moving it away from you, avoiding destruction. So you can focus on what's in front of you, you can focus on the smell to taste just slow down.

Um and then with each bite you take, taking the time to choose because a lot of people you're eating and you might be having two or three bites and then it's going straight down. So thinking about pace of your eating patterns is really important. So we really focus on putting the knife and fork down between you're chewing. So if you're at a restaurant, literally cut it up, put it in your mouth and then put your knife and fork down. And it makes a massive difference to how fast you eat. And you'll notice over time as you have it stuck is how quickly other people eat and how quickly people go to second helpings, especially those things in front of you because they haven't put the knife and fork down and haven't shoot their food properties. So, you know, this was a game changer for me putting the knife and fork down and I mean it's become a habit over time, I'm much slower restaurants. My sister used to make fun of me because I would have hit so fast at the kitchen table when I was young because I was just like scott food down and I'll be like, you eat so slow, but hey, guess what?

She's always put a knife and fork down between bites. Like it makes a massive difference. The 5th tool, the final one I used with people that are really struggling with control. So again, if you're at like a buffet or you've got lots of food in the bunt up in front of you putting a knife and fork down is great. But if you actually switch your knife and fork into the opposite hand firstly no one notices because I do this all the time. But again, it slows you down even further, so you're taking longer to cut up and chew food because you're actually having to be mindful of life. Oh my God, everything is in a different hand. So you'll, you know, you're having to slow down just from that. So basically what you're doing, each of these techniques works on not all the components of mindfulness because you're being present. So you're focusing on your food, the sensors, reducing border pilot actions, you're having purpose. So you're being deliberate with the actions intentions and you're reducing impulses and at the same time you almost like you're being nonjudgmental with your food because you're enjoying it.

You're enjoying the sight, the taste and the experiences around you. So you know there's a couple of things that you can pull into your daily life and just hey have it stack it try this week on friday and saturday put your knife and fork down at the restaurant, see how it goes and if it works, do it next week if that works okay the next week after that put all your screen's away and just have it stuck on building, building. Mm Another point that I want to make about mindful eating as well is you know you talked about it before where people are like walking along eating a kebab in new york city and it's like you know people need to understand the autonomic nervous system as well. Like the sympathetic state and the parasympathetic state. The sympathetic state is like our fight or flight state right? Like and most people live in this state throughout the day when we're eating food when we're sleeping, when we're drinking etcetera we want to try and drive the parasympathetic nervous system right? So this is our rest and digest because how many people have a hard training session and then they're like I can't eat for hours afterwards and that's because your sympathetic nervous system still jacked up right?

That means that your body is going to be pushing resources and nutrients away from the digestive system because you're in this sympathetic state, your body wants to run away from a threat or fight it off. So when we go through mindful eating we slow down, we focus on our breath, we're paying attention to what we're doing that's going to drive the parasympathetic nervous system that's then going to allow your body to then be able to digest, absorb, assimilate those nutrients much more efficiently And adding on to that. This is where you know maybe you take you chew your food 30 times before you swallow or whatever it might be. You know that's going to allow your um food to be pre digested because that is part of the digestive system right? It's like our centres pick up on food alright we're about to have food, we can smell it, we can see it, our body starts starts producing saliva and it starts getting the gastric juices of the of the stomach moving in the right direction so that we're essentially preparing the body to be able to take in this food and be able to process it right?

And when you're not being mindful when you're not taking that time to think about what you're doing and paying attention to where you're at right now like you missed that process and this is where people will have um digestive issues. You know maybe they're always eating on the fly and they're like oh you know I'm not getting enough nutrients their bodies like literally cannot break that food down. Maybe they go indigestion or bloating or um, you know, poor energy levels or energy crashes after meals and things like that. So I think as you said before, like paying attention to what you're doing and how food affects you, right? Like I always say to my clients, I'm like the importance of tracking your food is one to see how much you're eating to see if you're getting enough energy in to support your body, right? Because we want to thrive, not just survive, right? And then cool, am I, you can start picking up on intolerances and things like that. Hey, I get energy crashes at this time in the morning. Hey, maybe something I'm having in my breakfast, my body doesn't agree with.

Maybe there's some gluten in there are some dairy in there or some eggs or something that my body doesn't quite, can't quite deal with, right? So we're starting to pay attention to how food affects us in some time. And here's the thing, you know, we don't talk about, we don't talk about good foods and bad foods, but once you start connecting dots and you know when I eat this, I feel good, cool, I'm going to eat more of that shit when I eat this, I feel bad, I feel sluggish. I feel lethargic. All right. Maybe I start reducing some of those things, yeah, that's exactly spot on and it all falls into the concept of progressive mindfulness and again, that's something else that has lots of tools and techniques um to work with, but I think the audience just understanding the concept of mindful eating and some of those basic tools like slowing down and literally sitting at a table can be really, really beneficial. So um yeah, yes, we can kind of tie things up, Yeah, yeah. Cool, cool, Excellent. Do we need to do another episode or is that, that's it for the series?

I think that's it for the series for binge eating disorder, there's probably a couple of references for people that I have that would be really good in terms of books, um particularly if you listen to this episode and you're resonating some, you know what I've said. Um one of them is a book called You are Not Your Brain Excellent Book for addiction. So it does talk about gambling, alcohol, um binge eating disorder, it's by Dr Jeffrey, Schwartz and Rebecca gliding the second book, and I cannot recommend this enough. And any podcast you can find with this man, Dr Ethan Cross has written a book called chatter. It's about basically calming your mind down, how you talk to yourself, challenging yourself thought. And literally it's all about language and linguistics. So it feeds into what I was talking about earlier about what you read, how you speak to yourself, who you speak with and how it can affect your actions and behaviors and the last one, which I know we've talked about this plenty of times, but atomic habits by James clear, yep, awesome, awesome.

I'll have all of those links in the show notes. Um where can people find you cat? Uh, Macron's muscles mindset dot com dot au The instagram handle if you catch me under those 10 minutes is the outside macros muscles mindset. Um if you want to get in touch, just hit the email button, it's the easiest way to contact me. Nice. I've also got a couple of resources which I have in the show notes we touched on. Just gut health just then. Um, so I'll have that podcast episode linked also mindfulness, which is part of the Swiss eight miniseries that I've done. So I'll have a couple of those linked in the show notes as well. But cat as always a pleasure chatting to you, getting your thoughts on these things and and and the tools that you're using for yourself and with your clients. Awesome. Thank you so much for having me on. I really appreciate being able to speak to the people about this because, you know, super important concept and there's not that much help out there at the moment in terms of like where to where to find the psycho educational component. So really glad that we've been able to do this series.

Absolutely love it. Cat, thank you very much. Bye bye. And there we have it guys, Great conversation with my friend cat uniqueness of Macron's muscles mindset to round out our three part miniseries on binge eating disorder. Always good conversation with my friend cat. I appreciate her reaching out to put together some quality content so we can get it out there to the wider public too. Start identifying and addressing any potential implications that come up around binge eating disorder. Um all of the topics that we discussed over the last three episodes will be linked in the show notes, as well as cats website and her instagram handle. This episode was brought to you by Swiss A which is a proactive mental health program designed by veterans initially to allow people to Structuring and Schedule eight pillars of health and wellness to allow them to be better at life. Go onto their website, download the app and start putting these processes in place on a daily basis to allow you to bear your best any five star ratings.

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