Your Friday Five: The Secret Signal You've Had Enough

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Transcript

0:28

Welcome back, my friends to another, your Friday, five. I'm loving, frankly, recording these. It's so nice to just talk about little things. I hope that you're having a great Friday, that you maybe have some awesome weekend plans. Something that I wanted to talk about that I've been talking with a lot of patients about recently is this concept of stopping at enough. Now I think that this gets a bad rap, and I think that a lot of people will say they don't know when they've had enough food, and I agree with you. A lot of people that I work with, when you have any type of metabolic. Problem. For example, like insulin resistance. You really have a hard time telling what quote unquote enough is, and one strategy that I wanted to talk about, and again, always talk to your medical team about what's right for you, but a lot of the time it's not even. Knowing what's quote unquote enough, or doing hunger scale numbers, that's super confusing for most people that I work with. But really it's about is has hunger left the building? So if you're waiting for early hunger, not late hunger, but early hunger, and you are sitting down and you're starting to enjoy your food, what you will notice at some point is that you are no longer hungry. You are no longer interested in the. Healthy foods, you're no longer interested in eating broccoli or having that salad, or having the plain piece of tofu. Now all you really want is the mac and cheese and the chips, and maybe you want some candy after dinner, things like that. What you notice is it's not really about fuel anymore. It's not really about hunger, about what your body needs. Now, it becomes this craving of what your mind wants. And you know, at that point, I'm no longer hungry. If I don't want more of these veggies, of these proteins, things like that, again, I'm never villainizing the other food. The thing just becomes that you will notice now it is not about hunger anymore, and that might be a good signal for you that point in the meal has hit. You might have this moment where there's a sigh where you're like, you just have this like deep breath out. That might be, you've had enough. It might be that again, that distraction that starts to occur. You maybe wanna pick up your phone and you wanna scroll real quick. Did I get an email? What's happening on social? These are all signals potentially that you've had enough. And so if that word doesn't work for you, I like to literally just work with people on, can we just eat to where the hunger's gone? And then strategy number two is that really slowing down with eating because this is something that we all have this problem that we've really moved away from. And I said the numbers in another episode that I heard at a conference, and I think it was something, again, I might be quoting my myself incorrectly, but I think we used to spend, I'm talking decades and decades ago, we used to spend about, an hour and a half at a meal, and now it's under 15, 20 minutes. And that's a long meal by the way. I mean, when I think about most people that are in my world as patients, they're probably spending 10 minutes or less, for example, at lunch, eating their meal. And so think about how you don't even have time for your stomach, the stretch receptors to get activated for your brain to get the signaling that it's had food. And so really slowing down with our food or you have to make this conscious decision that I'm gonna. Have to eat less, and I just won't get the signaling until later until that 30 minutes or an hour after the meal, because that's when the signaling is caught up. What you can see here is that when I've been talking through this with people, it's not a matter of I just need to get better at this, or somehow I have to ascend to this level with food where everything's super easy. No, the signaling might be off in your body. You might have to make a conscious decision. I'm just gonna have hunger be gone, but there's not gonna be this. Amazingly satisfying point that's reached. Maybe that doesn't occur for you with your physiology. I don't know, because that's a lot of, really what I deal with is that the more significant the derangement, the more that it's just not maybe reaching the place that you would like it to or that you have to put in, for example, a protein appetizer. So for example, maybe as you're making dinner, you are eating a cheese stick, or you're having a shrimp has been one that a lot of my patients really love. They'll just have a few shrimp cocktail and then by the time that their dinner comes, they have had a minimal amount of calories with a great amount of protein, and then they're not as overly hungry they're not at that late stage hunger. They really can then eat. Not to a point of access where they really feel like they're in line with the type of relationship that they want with food, the type of results that they want. All right, so I just wanted to touch on that a little bit because I'd been talking to so many people this week that I thought it was a great thing to go over. Remember, there are a million strategies with this. This is the kind of thing that in my 30 30 program, we talked through this on different calls because things will naturally pop up. Questions like, Hey how do I leave food behind on the plate? And there's so much that goes into that, how we were brought up, the messaging that we received, what our values are, what we believe, if we leave food behind all of that kind of stuff. So if that's, I always wanna encourage you, if that's something where you're like, yes I do wanna be in a small supportive community. I do wanna work through this kind of stuff. We always have the link in the show notes. Even if we're not currently enrolling for this round, you always have the opportunity to see when the next one is, if that's something that you're interested in. Typically we only run it in January, April and September, and they're turning into two month program. We don't run it all the time. But the point is really do some deep dives on stuff like this. Okay? That's just for some of you.'cause some of you have messaged me and said, Hey, how can I actually work on X, Y, Z? And I'm like, eh, this is probably the best avenue for you. Give a little bit of thought as far as what you wanna achieve in these different areas. Alright, I hope you have an amazing weekend. Keep in mind one or two things that are gonna keep you on track in some capacity. Not that you have to overly plan things, but is it that you're gonna plan your water or that you're gonna plan that I still get some protein at least twice a day? Something to keep you anchored because weekends tend to be a time of a lot of variety and that throw a lot of people off. You can do this. All right, have a great weekend.