Welcome to the Tipsy-Tuesday Newsletter, my Party People! Grab a glass, pack a bowl, live your soberest life- but no matter what, WE'RE GOIN IN. |
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Bad decisions that I love: coffee after 6pm |
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First name / Please, don't be ‘that guy’… Bring your friends! Send this link to the friend group-chat, so they can join our Tipsy Tuesdays, too! “Where the beer is cold, and the advice is… better than the World Wide Web's? …TBD.” |
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Welcome, First name / Friend! FIrst-time? Here's what to know: • Skimmable-takeaways are highlighted in BLUE • Last week's email is linked at the bottom (in case you want to back-track.) •Party-Favors (extra, topic-relevant goodies) are also at the bottom. •If you don't like personality in your newsletters, you'll haaaate mine…. Enjoy! |
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Today's newsletter comes from a friend, who asked: "what do you do when you completely fall off track with your normal food routine?? Not like stopping a routine and how to get back into one, but like “I just way overate at a holiday party and I feel physically miserable.” |
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Do you sleep it off? Try to exercise lightly? Skip the next meal? Eat even though you don't feel hungry? Drink some water and eat Tums while in the tub??? So, all these solutions are pretty valid! But the solutions are going to differ greatly on the person, and the symptoms you tend to experience when feeling gastrointestinal discomfort. And ironically, though my friend said she was NOT asking about getting back into eating routines, but rather what to do when overeating happens, the BEST answer lies within what's NOT being asked… |
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Get back to your normal eating routines as quickly as possible. However, for immediate relief, you can do one or more of the following: •Sit or lay down asap and take some deep breaths. Calming the Central Nervous System aids digestion! •Try to release gas. (My colonoscopy doctor recommends going face-down, ass up if you want the most-immediate relief… you're welcome.) •Take a leisurely walk- I prefer this recommendation over exercise to preserve exercise integrity by not associating exercise with food-related consequences given that most people struggle with their relationship to exercise to begin with. •Take an over-the-counter relief such as Pepto, Tums, or generic form of Bismuth Subsalicylate. •SIP, don't gulp, room-temperature water. Water can make fullness worse in this case, so take it slow, make sure it's room temp so bloating isn't intensified. •Ginger and honey are other digestive aids you can use. (I enjoy a piece of candied ginger after every meal, but even a ginger tea could help in this instance if nothing else is available to you. ***Use your own personal discretion for what helps you most, and cease all use if any of these make symptoms worse. |
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Of course not! What I'd really like to know is, why did you overeat in the first place? Look, if you're on this email list, you're going to get the same reflections I give to my clients. (Obvi a little modified because I don't know you, your goals, what you have going on, your struggles.. nor am I getting immediate conversation and feedback from you as I would in a one on one conversation….) BUT- nonetheless, this will be helpful to most of you! So here's a rough outline of what that looks like when discussing overeating with clients: - Why did the overeating occur?
- When did you notice it happening?
- Where was your headspace going into that meal?
- Where is your headspace after over-eating?
Reflection #1: Why overeating might have occurred Sometimes this is due to a rando-appetite spike despite regular meals being had, and regular routines being maintained- and if that's the case, then no need to investigate further! But in other cases, overeating might be a: • stress-response to the people you're around (like if you have strained relationships with family and are at a holiday event with them.) • result of irregular routines (like if you're on vacation and eating later than you normally would, have an irregular sleep schedule, etc.) • change in appetite due to intentional or unintentional restriction leading up to a meal (like if you don't allow yourself to eat certain foods thus causing you to then overindulge when around them, or if you eat significantly less when distracted during the busy work-week vs. when you're hanging out over the weekend.) If applicable, what do you think caused your last experience of over-eating? |
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Reflection #2: What to do when you notice it happening: WHEN you notice overeating will determine how you navigate, so it's important to note if you realized it before it happened, while it was occurring, or after you started feeling discomfort. If you notice it before it happens, that can indicate there's a repeating pattern here, that if identified, could help you mitigate future overeating. (Like if it normally happens around family, there may be an indication that environment is a stress-trigger and you need to adopt coping strategies that help you self-regulate while in that environment- and if that's eating, then so be it, but that decision needs to be intentional.) If you notice it while it's happening, that's the best case scenario because when you have an opportunity to interrupt the behavior and change it, like a choose-your-adventure series. (Like whether you're going to give yourself permission to indulge in cake after your birthday dinner, take leftovers home instead of having them now, and/or simply note the moment and come back to it if it's not a good time, space, or environment to reflect.) If you notice it after it happens, it's important to plan some time to reflect, as we're doing now, so you can bring awareness to underlying issues, if there are any. That way you can make them top of mind, giving yourself what you need ahead of time to navigate similar situations differently in the future if you so choose. When do you normally notice that you've over-eaten? |
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Reflection #3: How to check-in with yourself prior to a meal: One beneficial practice that's lacking in the general space of daily living is the practice of actively bringing yourself to a present state of being prior to eating. This is helpful for digestion, as we mentioned the benefits to digestion when the Central Nervous System is regulated, but it also helps inform you of your appetite, which differs from hunger in the sense that it is heavily impacted by your emotional + mental state. Some people do this via prayer or similar-rituals that bring a moment of calm and gratitude to each meal. But even if you're not religious, you can benefit from doing something similar! Meal-time Pregame Ritual: •Take a few deep breaths, take in the aromas of your plate and the gorgeous view. •Take a moment to note where you're at mentally or emotionally without trying to change it •Give a few moments of thanks towards the life forces that made it to your plate and the people who who helped it arrive to your plate. Create a ritual that makes sense for you and whether you're eating pizza rolls and fries, or a gourmet meal from a Michelin-star restaurant, use it each and every time. What's easy enough for you to commit to that allows you to get present (or maybe even calmed) before eating or drinking? |
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Reflection #4: How to check-in with yourself after over-eating: Welp, it would seem we've made it full circle, as Reflections 1-3 will serve you from here, but I want to give you some extra reinforcements before you go! - Overeating is normal. Your appetite fluctuates for a large number of reasons- so don't beat yourself up when it happens. Simply reflect where appropriate, and move on with your normal eating routines after the fact.
- Temporary weight gain from overeating is not something to be feared. Water retention, food stuffs, and the process of digestion contribute to weight gain; your body knows what to do with it, and should you return to your normal routines, your body will level itself back out without you intervening.
- Exercising or skipping meals BECAUSE of overeating is a slippery slope and should be avoided at all costs. When you continue to disrupt your normal eating routines in an attempt to ‘make up’ for overeating, you're more likely to antagonize reoccurring binges, rather than preventing them from ever happening again.
So if you overeat, use it as a loving opportunity to reflect + process for the purpose of pivoting, rather than panicking and making decisions from a reactionary place. Because the way you handle it absolutely matters in the long run. Disclaimer: Please consult a physician if you are binge-eating consistently, or overeating to the point of discomfort multiple times per week. I am happy to have a conversation, without discussion of services, if you feel this applies to you, or if you aren't sure whether this applies or not. Email me and we'll set it up. 🤟 -------- If you are struggling and would like help navigating your nutrition, exercise, or other healthy habits and behaviors, apply to work with me! It starts with a no-obligation conversation and ends with you getting all the info you need to take the first steps towards food freedom and creating a healthy lifestyle that works WITH you. Grab a spot on my schedule + fill out the form here |
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Not eating consistently? Set up a call with me and let's lay out ALL solutions: •If coaching is a good fit, we'll get you started. •If not, we'll get you turned around in the RIGHT direction! Either way, there are ZERO commitments allowed on the call! 👇Schedule your call today!👇 |
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