Summary: This episode began with a real and raw letter from a potential client who suffers from binge eating, but who agreed to let us share her letter on the show. For those dealing with these issues right now, please do visit: scottabelfitness.com/foodissues to get a few specific, helpful exercises sent to you (journaling prompts, self-investigation questionnaires, etc.).<br> <br> ----------------------------------------<br> ♦ IMPORTANT POINTS FOR HEALING ♦ <br> ----------------------------------------<br> <br> Release valves: what’s a good release valve? The answer is anything that is not a self-sabotaging behavior. Scott likes adult colouring books, which are becoming more and more popular as a relaxation exercise and self-connecting activity. Anything you can immerse yourself in is a good thing (flow state). Another option is, yes, television.<br> <br> Another important point is to get away from the number crunching, which encourages black and white thinking, and is often the cause of the build up of pressure in the first place.<br> <br> Scott mentioned the transformation of Alba and her husband. Find those here.<br> <br> The writer of the letter mentioned that she has worked in a supplement shop. One of the keys with this is to be aware of environments that actually make things worse. A supplement shop can be an environment full of triggers, since it is so body-image oriented (the writer mentioned that the shop is “full of sweets,” ironically).<br> <br> Mike: You have to be careful with “knowing thyself” and creating self-fulfilling prophecies: “Oh, these are my triggers, I’m destined to binge when I encounter them….” (Also, note that it won’t come in this form. No one says stuff like this. It’ll be a vague, much less articulated fear of “giving in.” But it’s just as damaging, and it’s still a self-fulfilling prophecy.)<br> <br> You also have to avoid becoming “comfortable” in trying another diet, and another diet, and another diet. You’re not actually digging your way out. It’s a way to pretend. (We all do this.)<br> <br> Be careful about associating “health” with “leanness.” Yes, these things are associated, but be careful: are you truly dieting for “health” reasons?<br> <br> Scott often refers to the triangle of awareness: mental, emotional, physical/behavioral. One problem many people have is focusing too much on the behavioral, and putting all their efforts there, when they have to dig deep into the emotional realm first.<br> <br> Avoid the compare, contrast, compete mindset. You can’t win with that one.<br> <br> A good followup exercise for almost any journal exercise is “and then what?” and do that five times (or, in other words, five layers deeper): “I want to lose 5 lbs. by next weekend. Okay, and then what? [blah blah blah] –> Okay, and then what? [blah blah blah] –> etc.”<br> <br> --------------------------<br> ♦ LINKS & RESOURCES ♦<br> --------------------------<br> <br> • For the exercises: scottabelfitness.com/foodissues<br> • Some extra ones at the full shownotes: smartersculptedphysique.com/055
