2023 - 3:8 FB Live Body Responses Public Podcast Audio
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[00:00:00] Hello, and welcome to the concierge weight loss podcast. My name is Kara Hackleman, and I'm a certified life and weight loss coach. I help people just like you lose weight for the last time. Are you a little people pleasing, a little procrastinating, and maybe a little perfectionistic? Do you eat when you are not even necessarily hungry?
I can help you overcome that so you can finish losing weight and get out of your own way. Join me each week to get a little motivation and a lot of inspiration. Hello, I am Kara Hackelman and I am a certified life and weight loss coach and the owner of Concierge Weight Loss. I come every single week. Um, almost always it's on Wednesdays at 9am Eastern Standard Time.
If you would love to be on the list so that you get the quick email about 15 minutes before I get started with a live, you can go straight to my website, [00:01:00] coachingkara. com. I am also wanting to say, I always say at the end, and I want to make sure I say it at the beginning today, I have a quiz that helps you figure out your weight loss.
And so, it will, um, be ten really quick, quick questions that get an idea of what you've done to lose weight before. It has some questions about your habits and your eating styles, things like that. And it kind of what you've gives you an experience of what coaching might be like with figuring out that weight loss.
So a lot of people have not used a weight loss coach and they are very unfamiliar. They think we're either a psychiatrist, psychologist, therapist, or they think that we're like a basketball coach and we're a personal trainer cheering you on. So the quiz is set up so that in 10 quick questions We'll be able to give you some feedback about what it is that you're struggling with and it's usually things [00:02:00] you had no idea were even causing problems.
Those are the things that kind of sabotage your weight loss, the diets that you've done in the past. So take that quiz. It's in the link in my bio. Um, it is coaching Kara. com forward slash next step quiz. All right, let's get started with today. Today. I wanted to talk about body responses. Specifically, what it is, are you listening to your body?
Are you giving it what it's asking for? What it needs? Um, do you even know what it is that it's saying? Did you realize that that was your body's way of talking to you? and really figuring out how to hone in so that you'll be able to take the best care of yourself. You'll hear those responses. You figure out what it is your body's asking for, and you give it to it.
So let's dive in, right? Um, the first thing I wanted to [00:03:00] talk about is Most of us, after we have tried so many diets for so many years, we stop listening to what our body says. It gets really easy for us to overeat, and until we are uncomfortable, like even miserable, we don't realize that there were signs along the way that our body was trying to tell us things.
Um, and that's just with eating. There's so many responses with that. Our body's telling us things or it's giving us feedback all day long. And as we learn to listen to it, we will be able to give it, give it more of what it's asking for. So one of the first things I wanted to talk about was hunger. And you've heard me, if you've even been on one call with me, heard me talk about hunger many, many times, listening to when your body's hungry, that's when you feed it.
And then the next part that this is a part that's a little trickier for my clients [00:04:00] is listening to when you've had enough. And so with that, I'm going to dive more into that later this month, but like listening to what your body is telling you, what is a body, what is a body cue, a hunger cue that you even realize is something your body's trying to tell you, right?
So for me, uh, it started in the beginning that like, when I'd be like, It was like my body's saying I was making room for more food. Now it's more like my body's trying to like say, you just need a couple more bites. That's all I have room for. And that looks different in different ways. So I really work with my clients to make sure that they understand what their cues are, what their body language is telling them and learn how to respond to it.
A lot of it is trusting that that is what that means and some of it is just figuring it out. So you think, is that possibly what it's trying to tell me? And then adjusting, trying again and again and again in different ways until [00:05:00] you start realizing what it is your body is saying. Um, so, I, I talk a fair amount about following your hunger.
Eat what you like. I spoke about this last week. Eat what you love, exactly what you love. Don't be eating stuff you think you're supposed to have and that you don't even like. Eat what you love. And listen to your body's response. So you're listening for hunger, and you're also listening for how your body handled something.
So let's say you've eaten something, and after, you have bloat. Okay, well, your body's saying, When you give me this, I respond this way. So your body's response is to bloat. If you do not feel comfortable being bloated, then let's figure out what exactly it was. Was it what we had, the combination, um, maybe it was a few too many times in a row we had something.
Chinese food does that to me [00:06:00] every time. I bloat every single time. And so I've worked through combinations of food and I've Looked at, like, what is it about it? Is it if I have the soup? Is it if I have stir fry or if I've had the rice? And you keep trying these things, looking very specifically at your body's response to it and figure out, oh, I can have that, I just can't have it super extra hot and spicy like I like it.
And so there's something different for me. Mexican spicy, doesn't seem to bother me. Chinese spicy does. So there's something there. And so as you are learning to listen, you're going to realize like, um, it's a huge playground of curiosity, which is all it is. The figuring it out is just this huge playground of curiosity.
If you get in there and you start saying like, I can't hear anything. My body just has these responses. I cannot take care of it. I don't know what [00:07:00] I'm supposed to do. You're making it really hard. Just take a guess. I, I love this. What do you think? It, what do you think it's saying? And then you say like, well, is this something I'm okay with never having again?
Because if it is, then you're done. You don't have to figure out anymore. If you're wanting more of it, Well, then it's probably worth figuring it out. Sometimes the body's distressed with certain foods, combinations, quantities, whatever. It may look like the bloat that we talked about. It may be some digestion issues, things that happen in the bathroom.
Um, or don't happen. That might be the other part of it. sometimes it's skin dryness. I notice it more in my eyes. Um, and joint pain. So personally, skin dryness, a lot of times if I, and I'm not a huge avocado person, but an avocado on a salad and my skin is back [00:08:00] to full moisture again. So like some healthy fat in it.
Also, um, joint pain. If I have very much sugar, I noticed that my joints start to bother me. And so really looking for these. commonalities between what you've had and how your body feels. You'll get really good at figuring that out when you start. paying attention and asking yourself, what does that mean?
Why did that happen? And so what did that mean? Why did this happen? And just keep being curious. You don't have to find one answer and that's super important to hear because that answer can change again and again and again. I've talked about how I have some autoimmune condition and um, the autoimmune condition, it changes and evolves.
And sometimes things bother it and other times it doesn't. The same thing. And so paying attention to what the possibility of it might be and [00:09:00] being open that it could change again, you're going to figure out your body. It'll make it so much easier than trying to just say it has to be this. It doesn't, it doesn't ever have to be something.
There's no, um, all or nothing type thing. So as you're figuring that out, just kind of looking at how did I respond? What did I have? Did that happen before? So with my clients, I ask them to keep a food response log and they're learning how to, um, really decide what it is that bothers them. And all it is is a list of curiosities.
I think this affected this. I think. And so then if you have, let's just say diarrhea, you have diarrhea next time you look at your list and you're like, Oh, I had this last time and that happened. Or you've had it and you're like, Oh, you know what? I think when I go to that one restaurant, or I think when I [00:10:00] have this one food and you go back and you're like, Oh no, actually, when I went there last time I had this.
So maybe there's something else going on. Yeah. So keeping that list gives your body that, um, food response log that you can put all of that on there. Nobody wants to remember all of those details and hopefully we're not having very many issues, but if you write it down, you can done, forget about it until it ever happens again.
And then you go back and like start seeing some commonalities of when things happen. And you get to decide what you're tracking. So like if you don't have a lot of these issues, well, you're not going to track those cause you're not having them. But if you are a person who has bathroom issues, you are a person that maybe has some bloat or whatever it is.
Um, one client had bad dreams, like terrible nightmares after they had a certain kind of food every night and or any night. So they, they realized if they were going to have those foods, [00:11:00] They tried it in the morning. In the morning, it didn't give them the nightmares. Um, certain, um, clients have caffeine sensitivities.
So they stops their caffeine at a certain time of day, or they realize like, like with me personally, I am not going to have, um, dairy and sugar very often together because it gets me congested. It gets, um, the, uh, What else does it do? Oh, and the, and the joint pain. That was what I was thinking. Yeah. Um, so keeping track of that food log.
The other thing is sometimes your body sends up urges and cravings. Those do come from the brain and the body, so there, there's differences in which one it is. Sometimes they're coming from the body because the body is saying like, um, well with women a lot of times we will have not had very much red meat and [00:12:00] so we become anemic.
There's other reasons for anemia too, but that's an easy one that I hear quite often with women. And so if you're starting to feel tired and sluggish, it's going to be easy to check in with your body and say, have I had enough sleep lately? And if you have well, then let's look for other things. What else could it be?
And maybe it's it's some red meat, especially if you know that that's um, Something you've had before. So do whatever you and your doctor have decided. Do you have a little bit more, um, higher food that will help with that with, um, I'm sorry, I was so congested and it's making my brain stop working this morning.
Um, or are you taking, um, iron pills? That's the word I was looking for. Are you eating foods that are higher in iron or are you taking iron supplements? What is it your doctor has recommended with you? Bringing up doctors is a really good thing right now because I didn't [00:13:00] put this on my list of what I wanted to talk about.
But one of the things that I started my weight loss journey with, I had an autoimmune condition. I had IBS, terrible IBS problems. And what would happen was that, um, The doctors didn't know what to do. So they would give me these general diets to figure it out. And I would do everything to a T because I was so miserable.
Well, then the doctor, the next doctor would say, well, this is actually the diet I want you on. And so I had two, three different diets and a lot of them were very conflicting. And so I had an allergy diet. I had a rheumatology diet. I had an IBS diet. Okay. Um, I feel like there might have been another one too, but they had some conflicting information.
And what happened was I started feeling like I could not make a decision. I needed the doctors to all get on board and decide exactly what I was supposed to eat, and then I'll do it, and then [00:14:00] I'll feel better. That didn't happen. The doctors did not all circle up and make decisions for me. I had to learn to do it for myself.
When I started with my weight loss coach, I have a coach of my own. And so when I started with my weight loss coach, I just wanted her to tell me what to eat. She wouldn't do it. And so in that process, it made it so empowering for me because I tried something and if it worked great, that's what I'm going to have.
And if it didn't, I had to figure out like I had that opportunity to figure out why it didn't work. What was it about what I was having that didn't work and look for those commonalities from time to time when I would have it. So her not giving me a food plan, it empowered me. I was able to become responsible for my own self, my own body, my ability to decide things.
It [00:15:00] grew. And so it was the most beautiful thing to make me have to figure it out on my own, to decide on my own. And when I stopped thinking, That I needed to do it right. I needed to, I needed to do it perfect. And the fastest it could be, I was way more willing to figure it out, to take the time and figure it out.
And like I said, if you want to eat certain foods, well, then you will figure this out too. And if not, if it's like, Oh, that, that affected me. I didn't even like that food. Well, then you don't need to figure that one out. Just throw that in the list of something you're not going to have ever again. Let's see here.
Oh, I was talking about urges and cravings. So urges and cravings, we talked about sometimes it's the body saying I need more of this. Sometimes you'll crave super salty foods and really what your body is saying is I'm dehydrated. It's a proven thing the body [00:16:00] does. It will give you more and more hunger signals because it's dehydrated, which doesn't make sense at first, correct?
But understanding just like when you're talking to a kid that sometimes what they're asking for is not really what they want. Our body is throwing up these signals that it wants super salty food. If you have super salty food, you're going to be drinking water. So it does that. It's really not necessarily that you're hungry.
It's a lot of times that you're thirsty. And so that's a good one to figure out about. If I am feeling super urge y, super cravings, right? Have I had my water lately? Because many times by the time you get to the cravings and the urges, you're really pretty dehydrated already. Let that be one of your possibilities.
If I am super urge y or super crave y, like what is it? And I'm totally making up words, but is it just something like water? Alrighty. Let me see. No more, no more [00:17:00] questions. Okay. So you can ask questions. I'm saying I don't have any more questions. Let's see here. The other thing was if it is an urge or a craving and you have, you've checked in with your body, you know, I've been drinking the water.
I, I know where I'm at with that. Maybe you're depriving yourself. So one of the things that I find with my clients is that They are so excited to make a difference in their weight loss that they sometimes make these super strict plans. and decide they don't really need cheeseburgers or pizza. They don't really need chips or chocolate.
And what happens is they start out really strong because they have all those hopeful and excitement and all the, all the feelings that are motivating. and then when those start to kind of quiet down and it becomes the routine of everyday eating and life what happens is they start feeling this deprived or restricted type [00:18:00] feelings and it it came out of something they thought was going to be super beneficial but in the long term it's not so maybe if you're feeling urges and cravings Your opportunity is to check in with your planning.
Have I been having things? Maybe my body just is saying like, Hey, I would like some of whatever your favorite food is that maybe you haven't been having much of. So plan it, decide it. Okay, I'm gonna listen to my body. I'll plan it for tomorrow. And that way you're still showing up for your weight loss and you still get to eat what it was you liked.
Let's see. Oh, I put this one on here and I always laughed as I wrote this. Dislike food. If your body is saying, I don't like this, stop giving it to it. You do not have to learn how to like brussels sprouts. I have developed a, like a, uh, love of brussels sprouts. My, uh, Oh goodness, my my [00:19:00] mom used to boil the crap out of all vegetables so she would boil spinach It was disgusting.
She would boil broccoli and she would boil brussels sprouts and none of that was delicious Um, I think she did do the brussels sprouts with like some bacon fat and things like that from time to time But i'd had them broiled and or boiled and I was not tasting anything again out of that So you can decide that you would like to try it again if you don't like something.
However You It's okay to just decide, my body said I do not like something and I'm not gonna eat it. There is nothing wrong with that. We have a huge array of possibilities for fruits, vegetables, meats. Of course, we have all of the snacky type foods that you've already figured out whether or not you like.
So if your body's saying I don't like this, it's okay to listen. Let's see the listen to your body. It may be telling you what it needs. We talked about that. You are in charge. And [00:20:00] so I talked about that with, I use the example of anemic, um, some other, um, type of things your body might be telling you is that it's not processing sugar.
It's insulin ability is not quite where it needs to be. And so it's throwing off diabetes type numbers, right? Your body needs you to regulate. what you're giving it, and that may be if you're diabetic or if you have high blood pressure or high cholesterol. Those are very specific situations. If you do not have one of those, diabetes, blood pressure, cholesterol, something like that, an allergy, you do not need to restrict or deprive in those areas.
Um, some general mindfulness, of course, but there's no reason to restrict or deprive if you don't have those. If you do, remember, those are a symptom that something is not working in the body. And [00:21:00] the most loving thing is for you to listen to that and to try to help your body with whatever it needs, right?
I like to think too, like if you have someone you love, a child, a spouse, whoever, and they need a little extra help with something, Are you usually willing to help? You're not like, no, no, no, I shouldn't have to. I shouldn't have to give up sugar. I shouldn't have to give up bacon. I shouldn't have to whatever.
You're not going to say like, oh, this child, uh, needs lifted up into the car. I shouldn't have to lift you into the car. You're just going to do it. You're going to help that person out, the person you love, whatever it looks like. That was just the example I came up with. But do that for your body. Do that for yourself.
My body needs a little extra help. You know, it's allergic to whatever, so I'm gonna pay attention. The same with all of this body response type things. [00:22:00] If I am eating quite a bit of dairy, I'm spending quite a bit of time in the bathroom. My body's asking for help. If I stop giving it over the amount, I always say there's like a threshold.
I can have a little, but if I go past that, it was too much. So if I give it a little, I'm fine. However, if I do too much, I'm no longer listening to my body. I'm not helping it out. I'm actually working against it. And that's the same with all of those types of conditions. I have a few clients right now who have either diabetes or high blood pressure, high cholesterol, something like that.
And so they're, they're focusing on like, what do they like? but then also like how can they help their body the best? And so it's, it's out of a completely loving act and not out of a restrictive or depriving type way. Um, all right. I have just a few more things and we will [00:23:00] be wrapping up. Let's see. So, um, sometimes I said the body talks to you that it's dehydrated and it throws urges, craving type things, and really what it's asking for is water.
Have you thought about other things outside of food? What other things does your body outside of food tell you that it may be wanting or needing or not, right? Sleep. Your body, if it needs sleep, you will be falling asleep throughout the day. So, what can you do to get better sleep, to get maybe more sleep, quality or, or quantity?
Which one is it? What is your body needing? Um, are you feeling overwhelmed? Look at that. That one's a really great one. And your body will tell you all kinds of things. So if you're feeling overwhelmed, then what's going to happen is you're going to probably be a little bit [00:24:00] tired or you're going to feel a little stressed.
And so when you're listening to your body, not just for the food, but for all the things that it's giving information about. If you're feeling overwhelmed, take a step back. What is my body doing? overwhelmed about. Like, what is my brain or my emotions? What am I feeling overwhelmed for? Listen to it the same way you would as answering your body about food and hunger and, and making those kind of decisions.
So I love to lift weights. I love to work out. My body sometimes tells me it's in pain. So for me to stop and listen to that body response, means a huge difference. If I don't, I definitely can end up with injuries. I can end up with, um, setbacks. I'm not going to be able to lift as much weight. especially if I injure myself.
So by listening to my body, I can hear like, does it need a little bit more before I do that? Like [00:25:00] sometimes I, well, here you go this morning, this morning before I went to CrossFit, um, I used a scraping tool and I helped my feet out. My feet had been cramping lately, um, some plantar fasciitis and, um, My other job is a massage therapist, so I am trained in scraping tools.
And so, I helped my body out before I went. The other thing is, like, if I have knee pain, I get to check in. Is it something with my workout? Is it something with my food? What is it that my body's asking for? For me, a lot of times, it's the sugar thing. Um, if it's not that, am I keeping really good form while I'm lifting, and I get to decide, like, just that curiosity as it comes up, it's going to be so helpful in so many areas.
So that's what I wanted to talk about today with your body response. What is your body asking for? Being very, very curious about what you're hearing. and what it could be. [00:26:00] It's not, I always think of our bodies are like the toddler of us, right? You're looking at this toddler trying to figure out, what are you asking me for?
Like, I would be glad to give it to you if I knew what you wanted. Just keep trying. Just with a toddler, like, is it this? Is it this? Is it this? Eventually, they're going to be happy and it's going to be the right thing or the right combination. And the same thing with your body. However, it's your body, so you're quicker to be able, instead of a toddler, you're so much quicker to be able to figure out, is this the thing that I needed?
Because it, it took away whatever the problem that it was throwing up. Makes it so much easier if it is yourself that you're figuring out. Alright, I want to tell you, I come on here every Wednesday, usually about 9am Eastern Standard Time. Um, like I said, if you would love to be on my email list, just go to coachingkara.
com. Um, and actually, while you're there, why don't you take my quiz? It's, um, coachingkara. com forward slash [00:27:00] next step quiz that will put you on the email list. So you'll get the updated reminders of whenever I hop on here live, what I'm talking about, all kinds of inspiration and motivation. And the quiz part, I talked about that at the beginning.
I have this quiz and it gives you, it's 10 quick questions, super quick questions, and it will give you results of what it is, what type of eater you are, where are you sabotaging yourself? And it gives you that little bit of a taste of what coaching could be like. What is it that we would work on? So I will see you next week.
Bye. Thank you for listening to the concierge weight loss podcast. Like what you heard today? Leave a review or share with a friend. And check out the next step quiz where you'll find what has held you back from lasting weight loss and what to do next. You will find the link to this and many other helpful podcasts and videos in the show notes.
I can't wait to see you there.
