<p dir="ltr">We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Traci who was introduced to the transformative concept of intuitive eating through our episode with dietician Christy Harrison. </p> <p dir="ltr">Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show <a href="https://www.caralai.org/#/">Cara Lai</a>, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. <a href="https://www.danharris.com/p/a-month-of-guided-meditationsjust">Learn all about it here.</a></p> <ul> <li dir="ltr"><a href="https://www.danharris.com/p/how-to-embrace-the-anti-diet-christy-fa8?utm_source=publication-search"> How To Embrace the Anti-Diet | Christy Harrison</a></li> <li dir="ltr"><a href="https://www.danharris.com/p/the-anti-diet-evelyn-tribole-210?utm_source=publication-search"> The Anti-Diet | Evelyn Tribole</a></li> <li dir="ltr"><a href="https://www.danharris.com/p/how-to-take-care-of-your-body-without"> How To Take Care of Your Body Without Losing Your Mind</a></li> <li dir="ltr"><a href="https://www.danharris.com/p/get-fit-sanely-0f2">Get Fit Sanely: the podcast playlist</a></li> </ul> <p dir="ltr">Join Dan's online community <a href="http://www.danharris.com">here</a></p> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris<br /> <br /></a></p> <p> </p>
Actionable Insights
1. Practice Intuitive Eating Principles
Cultivate a peaceful relationship with food by honoring your hunger, feeling your fullness, trusting your sense of satisfaction and pleasure, and enjoying food without guilt, shame, or second-guessing choices. This approach aims to free up mental space previously consumed by food obsession.
2. Abandon Diet Rules & Guilt
Eliminate the self-control, calculation, and intellectualizing typically associated with dieting during meals. Instead of setting arbitrary rules or portions, approach food with ease and without guilt or self-judgment.
3. Practice Embodied Eating
Approach meals as an embodied experience by focusing on sensory details like smell and flavor. Pay attention to your internal hunger cues, how much food you truly desire based on that hunger, and sense your satisfaction and fullness without judgment.
4. Honor Your Fullness Cues
Allow your body’s signal of fullness to determine when you stop eating, rather than external rules or a desire to keep eating delicious food. Acknowledge and process any initial sadness that might arise from stopping, understanding it’s part of the process.
5. Expect Food “Honeymoon Phase”
Understand that after a period of restriction, it’s normal to go through a “honeymoon phase” where you might intensely desire previously forbidden foods. Recognize this as part of the “restriction pendulum” and trust that this rebound eating is not forever; you can eventually achieve a balanced, low-key relationship with these foods.
6. Integrate Intuitive Eating & Mindfulness
Combine the principles of intuitive eating with practices like meditation and self-compassion. These practices can help foster a more peaceful and accepting relationship with food and your body.
7. Consult Intuitive Eating Resources
To deepen your understanding and practice of intuitive eating, consider reading the book “Intuitive Eating” by Evelyn Triboli and Elise Resch, or working with a therapist or expert specializing in this approach.
8. Foster Relaxed Food Relationship
Aim for a relaxed approach to food that reduces intellectualizing, excessive planning, self-shaming, and guilt. Work to quiet the internal “diet rules” voices accumulated from past experiences or diet culture.
9. Teach Intuitive Eating to Kids
If you are a parent, consider applying intuitive eating principles to how you discuss food with your children. This can help foster a healthy and peaceful relationship with food from a young age.
10. Utilize Guided Meditations
For additional support in cultivating a mindful approach to your body and food, access bespoke guided meditations, such as those offered to paying subscribers of the podcast.