The Summer I Tuned Out Diet Culture

Summer can feel like a spotlight you never asked for. The beach, the pool, family photos, patio dinners, and travel routines can crank up body image anxiety, diet culture thoughts, and old eating disorder patterns even when you truly want to have fun. We talk honestly about what makes this season so activating and how to create more memories than regrets, without pretending it’s easy.

We get practical about vacation prep: packing outfits that support your real body on real days, trying clothes on ahead of time, and using mantras that bring you back to the moment. We also dig into a key reframe for social settings: most people aren’t watching you the way your anxiety says they are, and even if they are, their opinions don’t get to run your trip. We zoom out from food, too, so meals stay part of the experience instead of the whole storyline.

Then we tackle the added pressure many people feel this year with GLP-1 medications (Ozempic and others) showing up everywhere, from ads to friend groups. We name the comparison spiral, the grief and anger that can surface, and how to protect your peace when someone else’s choices collide with your recovery. Finally, we share a stepped exposure approach for beach days and summer events, plus why intention matters when a behavior could be either supportive or avoidant.

If you’re working on body acceptance, eating disorder recovery, or simply wanting a calmer relationship with food and your body this summer, hit play, share it with someone who needs it, and please subscribe, leave a rating, and review so more listeners can find us.

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

Alliance for Eating Disorders: https://www.allianceforeatingdisorders.com/ 

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider: 

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Transcript

Redefining Health And The Mission

SPEAKER_02 0:00

Join us as we redefine, reclaim, and restore the true meaning of health.

SPEAKER_00 0:04

Let's dive into the tough conversations about mental health, nutrition, eating disorders, diet culture, and body image. This is Nourish and Empower. This episode is brought to you by Hilltop Behavioral Health, specializing in eating disorder treatment. Hilltop offers integrated therapy and nutrition care in one compassionate setting.

SPEAKER_02 0:38

Visit www.hilltopbehavioralhealth.

Trigger Warnings And Safety Notes

SPEAKER_02 0:45

Hi, everybody. Welcome to this week's episode. We are having some technical difficulties, but we're good now. So today, trigger warning, we are identifying the following triggers that will be discussed but are not limited to eating disorders, body image, GLP1 medications, mental health. Listener discretion is advised. This show is not medical nutrition or mental health treatment and is not a replacement for meeting with a registered dietitian, licensed mental health provider, or any other medical provider. You can find resources for how to find a provider as well as crisis resources in the show notes. Yeah, you were making me laugh. You were like being Vanna in the bedgrounds.

SPEAKER_00 1:31

We're having a Wednesday. So I me being loosey-goosey, and you know, we gotta make light of the chaos, or else we will go locos cuckoo's bananas.

SPEAKER_02 1:40

Well, as Kesha says, it's a silly goose summer. So, which brings us into our topic today. Yeah, cheers to that, which is just kind of everything. Summer, kind of going off of our GLP one conversation last week with Jillian, talking about body image, just kind of this time of year. So it's gonna be a whole mismatch of different topics.

SPEAKER_00 2:05

And I feel like it comes at such a good time, too, because like you just had a vacation, I'm going on vacation, and and it's a time, like even just going on vacation with family, I feel like can bring up a lot of angst when you think about like a beach or a pool or food and meals and all that stuff. I feel like regardless of what the plans are or where you're going, it's always a little like for clients these days, or like this time of year, or for people in general.

SPEAKER_02 2:37

Yeah, absolutely. What would you say are some of like your kind of pieces of advice before somebody's going on vacation?

SPEAKER_00 2:45

Oh, great question.

Vacation Packing For Body Comfort

SPEAKER_00 2:48

Do you have a specific area that you're asking or just in general? Because my brain would immediately lead to packing, but I wasn't sure if that's where you were going with this. Yeah, yeah, we could start there. So if we're thinking about packing, and I know we've talked about this before, I love packing with clients before they go on a trip. It's like something that I do. Sometimes I even feel like I'm like hyping up my clients and they're putting on a fashion show and they're trying on clothes, and I'm like, you go girl. I've only done it with females, which is why I'm only saying you go girl, but obviously for my male clients, I'm here for you. But we, if you pack things that make you feel comfortable, if you need to pack the spectrum of different forms of outfits, of different textures, of different fits, right? Like you might feel maybe you're feeling yourself as you're packing and you're like, I want to wear my body con dress. Absolutely throw that in there. And then you might say to yourself, well, if I'm feeling uncomfortable in my body that day, the body con might not work. So I'm gonna bring something that makes me feel comfortable. So you have options because how you feel packing might not feel how you are in the moment that you are going to wear said outfit. So I always say try on the clothes before, allow yourself to be like, oh wow, this feels great. Pack it and have a variety of things. That's what I always like to say

Mantras For The Beach And Pool

SPEAKER_00 4:17

for packing. When it comes to like if you're going on the beach or if you're going in the pool or whatever have you, what is a mantra that's gonna work really well that you can, and now all my clients hate when I make them do the power pose, but I love watching them squirm respectfully, where they like stand with their like hands on their hips and they're standing literally in front of me, and I will make them say a mantra and they actually hate me for it. You're welcome. And I'll say just like stand in front of a mirror and say something positive. And like as you're walking to the beach, as you're going somewhere, just remind yourself of like the baddie and like the amazing person, and just like the great experience you're going to have, and also make it a also have a mantra that's not about you. Like, I like mantras also to be like, today's gonna be a great day, the weather is going to be amazing, the waves are gonna be, you know, if you're a surfer or if you just like your body surfs, whatever have you, you will like the waves are gonna be crashing, it's gonna be great. Like, have something out there that's just going to put you present in what you're doing and not fixated on like the what you're afraid of. Because if you focus on like I'm gonna have a great time with my family on the beach today, I remember when I was younger, or I remember like my family used to always go to the outer banks. I remember how great it was to be in the ocean with my cousins. I can't wait to be back in the ocean. I always have such great memories there. Like, if you can make those connections and like keep telling yourself of those positive things, that's what I like. And also remind yourself no one's looking. And even if they are, who gives a heck? Is what I like to tell clients, right? Because you, my therapist even tells me if someone is she always says, even if someone is looking or saying something to you, it's none of your business. What someone else is going to do and say has nothing to do with you, and it has everything to do with them. You living your life and you being present and you enjoying what it is that you are doing, that's what matters. Because whatever someone's opinion, whatever someone's whatever is going on that has nothing to do with you, that's none of your business, and it doesn't have to affect you unless you allow it to.

SPEAKER_02 6:32

And I think we assume that if somebody is looking at us, that it's automatically this negative, judgy thought. Yes. But I think about times when I'm looking at somebody else, and it's usually because I'm like, wow, I really like that shirt and I wonder where they got it, or I like that bathing suit, or I really like their hair, I like their nails. Like it's typically because I'm looking at them being like, oh, I kind of I want to figure out where that came from because I want to get that thing too.

SPEAKER_00 7:00

You're admiring, and people like forget that there's like there's good in people. Now listen, are there people that look at everybody and they're very judgmental? Yes, right, like we are not like blind to that, and it's not fair to just project those insecurities, nor is it to combine everybody and just say everyone is negative and everyone is judging when that's not the case.

SPEAKER_02 7:28

Exactly.

Style Over Size And Summer Joy

SPEAKER_02 7:29

And I love what you said earlier, too, about basically like when you go on vacation, you're anonymous. Besides the people that you're with, which is typically people that you I would imagine are like fairly close to, right? Like family, friends, you know, significant other, that kind of thing. Everybody else doesn't know who you are. You don't know who they are, you're never gonna see any of these people again. And I feel like there's such a freeing feeling that can come in with that too, of just like getting to go and like actually enjoy yourself and be present because there isn't as much of that fear coming in because you don't know anybody else there. So why would we care what they think?

SPEAKER_00 8:11

Exactly. And that's when you have to ask yourself too, right? Like, if you're if we're so consumed and curious and concerned about everybody else's opinion, like I always ask my clients, like, why is everybody else, why do they matter more than you? Because even if it's just an opinion, you're allowing other people to amount to more than yourself. And at the end of the day, you're the one that's with yourself 24-7. So if you enjoy how you are, if you enjoy whether it's personality, looks, body image, even like the outfits that you wear, everybody has a different style. Let me tell you, I'm the black sheep of my family. Okay, nobody dresses. It was actually so funny. We were talking about this the other day. We were talking about my niece and like when my brother and like Paige, like potentially are gonna start painting their nails. And I said, if she ever gets a set of acrylic nails, I am taking her. No one is taking away that jersey girl from me if I'm able to do it first. And so my mom was saying, like, my dad was super old school Italian and like did not want my sister and I to have like our nails painted, wanted like the natural, natural, natural. And I was like, that sucks for dad because I love my makeup, I love my fake nails, I love my crazy outlandish outfits, heels, and my hair is a different color, like every other day. And I was like, wow, dad, you tried so hard, and yet here I am. But it's like you like everybody is going to have a different preference. Allow your preferences to be what you want them to be, not somebody else.

SPEAKER_02 9:42

Yeah, and I think when we think about body image, I think so often people forget that like a really great way of reframing body image thoughts is focusing on like your fashion style and your aesthetic. And it I think we're so focused oftentimes on like the size of clothing and like the fit of clothing that we forget like the colors, the patterns, the kind of overall style, right? Like people, some people like really like coastal, you know, kind of looking clothes or like that color scheme with like blues and beige and stuff like that. Like other people like bright colors, other people like to wear black, like thinking of all of those kind of pieces of fashion too.

SPEAKER_00 10:22

Of course. No, I just had a thought in my head because I didn't tell you. Not that this has really anything to do, but you were talking about patterns. And so since we're going on family vacation next week, I got Matt, Christopher, and I all like not matching, but like matching lemon themed outfits. So I have like this, like I have this like strapless lemon dress. I got Matt, like very lightweight white shirt with lemons all over it, and I got Christopher a blue lemon, a blue shirt with lemons all over it with yellow suspenders and a yellow bow tie. And like that's what I want. I it's I literally cannot. I'm gonna throw up. He's like so cute. I can't take it. But like that's what I want clients and like people to be excited about in the summer. Like, what is something that you can make yourself excited about that, like, yeah, sure, you're putting clothes on your body, but think about like for me, I just can't wait to see the family photos that we take. I'm not a Christmas card person, I'm really bad at like cards in general, but like, like the pictures are so cute, and we can hang them, we could do something like that's an awesome memory to have.

SPEAKER_02 11:25

So, like that's the whole point, yes, you're taking the picture for the memory, yes, yes. And wasn't your wasn't your bridal shower lemon? Wasn't it like Italian lemon themed? Mm-hmm.

SPEAKER_00 11:38

Yes, because everything is because I'm so obsessed with being Italian, it's like probably I need to be like diagnosed with something, which is fine because I'm so like my brother says to me all the time, he's like, You're so obsessed with anything Italian. I was like, I am, and like if I could learn, I used to be able to speak Italian pretty fluently, but the dialect I learned and the dialect my grandparents spoke are like night and day, so I could never really speak it. My grandparents would be like, I don't know what the hell you're saying to me. I'd be like, Oh, I'm so sorry. But I like everything possible, like I'm obsessed with like my nails. I'm getting my nails done on Friday. I know I just told you that, and I'm getting cobalt blue on three fingers, and then lemons on that's I mean, it's really diving into this lemon theme. I was telling my mom about it, and she goes, Wait, all of us are doing lemons, and I was like, Oh, no, no, no, just my my three. And she was like, Oh, I'm so sorry. Oh Ratchet wanted to be a part, let her be a part of it. She did, she did. She was like, Wait, you didn't tell anybody, we're all doing a lemon night, and I was like, Oh, sorry. Oh no, Matt, Christopher, and I are doing lemons. But like, that's what you want to be excited for. Like, allow summer to be like if you're getting a beach house with your girlfriends and you're having like, you know, a girls' trip, even if you're going somewhere, right? Outside of like the Jersey Shore or any beach for that matter, you know, allow it to be okay, what's the theme gonna be? What are we gonna do? Like, how do you tap into the enjoyment and just allow the memories to be what it that's going to serve you and like let that be the focal of it all?

SPEAKER_02 13:22

Yeah, totally. And I think the same thing with food, right? Like, you know, I love my like zooming in, zooming out kind of visual, but yeah, it's like zoom out, right? Food is one part of summer, food is one part of traveling. Yes, it doesn't have to be the focus that we're zoomed in, and then everything else around it is blurry because then you're missing out, right? Like, zoom out, see the big picture. Yes, food is there and it's a part of it, but you are able to be so much more present and enjoy yourself so much more when you're able to zoom out and not be overly focused on your body on food. Because I also always think with like trips and vacations and even just summer in general, like we spend so much time longing for this time of year.

SPEAKER_00 14:12

Yes, except this weather 24-7, but still, like you're always wanting just the idea of summer, right?

SPEAKER_02 14:22

Yes, and then it comes and we in a sense, like miss out on it because of food, because of the you know, anticipatory anxiety before a trip, because of body image, and then we miss that opportunity, and then we spend again the rest of the year like longing for it again rather than longing for it and being present and being able to enjoy it and remembering that it's supposed to be fun.

SPEAKER_00 14:50

Yes, and it's just like do you want to have another season come and go and have more regrets than memories? And I think that's like such a powerful thing to think about. And listen, I'm not saying it's an easy choice, right? Like I know for clients that struggle, it's not something that you can think about and say, no, obviously, your logical mind might say, Yes, obviously, I want memories. The emotional side and the eating disorder side might say to you, I just don't know how to do it. And I don't know how to get there, and I don't know how to challenge it. And it's not to say that it has to be this overly complicated, even though it is difficult thing. I think you just have to start with telling yourself, like, this is what I want out of it. And what are the little steps to get to what it is that you want? I think that's the most important piece of it.

SPEAKER_02 15:45

Right. Like, what memories do you want to create? And yes, you know, how can you make that happen? And I also go ahead.

SPEAKER_00 15:52

I was gonna say too, and that doesn't mean that the memory that you envision has to happen the way that you envisioned it for you to have had a very good vacation, right? Because that's like, how many times have we been like, oh my god, I have the perfect outfit idea in my head? And then we put on the outfit and we're like, oh my god, well, what was I even thinking? Right. Because what we picture sometimes doesn't happen. Or even if it is like, oh my God, I want vacation to be XYZ, but maybe it's A B C. That doesn't mean it's not a good vacation. That doesn't mean you then don't have an outfit to wear. That just means that what you planned maybe was a little different, right? Like last year I was about six or seven months pregnant, and we like drove all the way down to Virginia Beach. Now, like, was it the same as every other vacation? Absolutely not. But it was still a great vacation. You just have to allow yourself to adjust whether it's in the moment of okay, like I really want to go to the beach today. It rains. Does that mean that everything is like shot? No, we just have to adjust. If you know that you're going into vacation, whether you just had a surgery or you have a sprained ankle or you're pregnant, or you're, you know, whatever the reason is, does that mean that you can't still have fun? Absolutely not. You just adjust.

SPEAKER_02 17:12

Yeah,

GLP-1 Summer Pressure And Comparison

SPEAKER_02 17:13

exactly. I also think, too, we kind of going off of last week's episode, and I feel like we can't like we can't avoid this, this part of this summer in particular, which is like the impacts of GLPs and how like there is a lot of obviously there's a lot of diet culture messaging, you know, as we go into the summer. There always is, but I feel like there's kind of an added layer this year, even though the GLPs have been present for a few years. I don't know what it is, why it feels like they're especially more present right now.

SPEAKER_00 17:46

I feel like it's because there's so many, in my opinion, I feel like it's because there's so many different variations. Like it's not just here's an injection that you have to get from a doctor. It's like, let's go to a row, let's go, you know, there are now like pills, like how many different ways like are there to get a GLP one and how easy is it to actually get your hands on it? And I think every company that provides this medication is allowing. I just rolled my eyes, you know. I I think everyone just wants to get their name out there of like look what I can do. I actually saw the other day, because now am I I was like literally my flabbers was gasted. I literally watched the other day the I saw that on someone, I will not take credit for that, but I find it funny because I saw someone like that in TikTok comment, and I was like, my flabbers were gasted. That's hysterical. I was watching TV the other day because now GLP1s are like battling for like who's better. And the reason I say that is because now I'm not going to be able to find the video, but I was literally watching TV and it was an Ozempic commercial, and it was essentially stating that Ozempic is the only FDA-approved GLP1 medication, and saying how like how that's like the better one.

SPEAKER_02 19:13

It's kind of like the political commercials that come out. That's what it sounds like as you're describing it.

SPEAKER_00 19:18

Yes. I I if I can find it, I'm gonna send it to you so you can watch it. But I literally was like, this is insane that we're now challenging one another of like whose is the better GLP one and and all that stuff. Like it is, it's everywhere.

SPEAKER_02 19:38

Well, I heard something on the radio not that long ago that was an ad for what I assumed to be must be like a liposuction kind of place, but it was it reminded me kind of of a political ad too, because it was bashing GLPs to like promote whatever this place was. And I just it was like super fascinating just to hear the way that they were like describing it and like some of the language they were using. So it is interesting how it's like, yeah, like like you said, there's competition and it's like there's we're continuing to see this evolution of it.

SPEAKER_00 20:15

I found it. I'm gonna send it to you. Cause it literally, I mean, it was it was a very interesting commercial because it literally starts, and I'm showing Maggie like a picture of it, like it literally starts with like Ozempic on one side, and it's like a trivia, and then it goes into like two like the people just talking about it. But it was a very, very interesting commercial.

SPEAKER_02 20:46

Oh, I see. Now you send it. Yeah, I was like, I see the the lemon nails how it came back. Oh, I also send you those. Interesting. All right, I'll watch it later.

SPEAKER_00 20:58

Yeah, anyway, it was just very interesting, and like even all like the side effects and everything. You know how the commercials are typically like when they're talking about the side effects? There was a guy standing at the podium slowly speaking all of them so you could actually hear everything. And then there was another guy in the background just like eating popcorn. So part of me at first was like, is this like, are you making fun of them? But then it literally was like Ozempic, the only FTA approved, whatever. And I was like, sorry, you for is this like pro-Ozempic to try and make this like I don't know. It when you watch it, you gotta let me know what your thoughts are. But I just thought it was very, very interesting. So, like, that's why I feel like they're everywhere. Yeah, because everyone's just trying to get their hands on you know, how do we sell this and make money? Right.

SPEAKER_02 21:50

Yeah, and I think too, I mean, I think especially this week with it being 4th of July and it's on a weekend, and a lot of people I know they are going to be going down the shore, being around family. Like it again, I think we have to recognize that there are going to be people around you who are probably on a GLP. And even like Jillian had said last week, right? There's going to be people who maybe you've never seen them before in like the current body size that they're in, and how challenging that can be. But the importance of like, you know, really kind of focusing on you and what you need and your body and like protecting your peace, protecting your recovery if you're in recovery, because I mean, like the comparisons can come in, the, you know, the the kind of jealousy can come in, the judgments can come in, the grief can come in. Like there's so many different emotions that can come up with it.

SPEAKER_00 22:46

And I can also, too, I was just thinking about this as you were speaking. I can also understand, and I don't know if this was tech if this would technically be transference, but I can also understand like the anger a client feels when they're watching somebody or assuming somebody is on a GLP one, watching them lose weight, watching them be so restrictive, and people are praising them and nothing is bad as happening. But then when it comes to them with their eating disorder and very similar behaviors and very similar intentions, they're being, you know, in my air quotes, like ridiculed, right? And telling or saying that like you can't do this. And the other part I was thinking too is that like, if you think about it, because I remember Gillian saying this, sometimes people, because some people I feel like do still feel some form of like a stigma of being on a GLP. So like they might not be forthcoming. And someone not being forthcoming about being on a GLP is very similar to someone not being forthcoming about having an eating disorder. So once again, there are so many parallels of like, well, I'm hiding my eating disorder, like you're hiding your GLP, I'm being restrictive, you're being restrictive, my body's changing, your body's changing, and there's so many similarities, but one is being highlighted and one is being ignored. Or like, and I can't imagine the anger or confusion that people feel seeing all of that.

SPEAKER_02 24:18

Yeah. I mean, I also think too to tie it into the social piece, which I know we brought up a little bit last week, but thinking again about summer, which is a super social time, like, I mean, I I know that people have vocalized, like losing friends in their eating disorder or as a result of, you know, some of the isolation of the eating disorder. And, you know, and then for some people, when it comes to a GLP, like there can also be some of the the social isolation that comes in, whether it's symptom related or you know, like it the kind of the opposite of well, people are trying to protect their recovery, they're setting boundaries of like I can't really be around this, I can't see this. And like, then there's you know, social ramifications that come in with that too, which can be challenging for all parties involved.

SPEAKER_00 25:08

Yeah, it's just such a different time, and I feel like I feel like also this is, and everybody can correct me if I'm wrong because I'm also thinking on the spot, but I also feel like this is the first weight loss drug that has hit the popularity as if it were like a Weight Watchers or a Jenny Craig. And so I also feel like it's so heightened because it's the first big thing that now everybody is getting their hands on. I don't know if that makes sense.

SPEAKER_02 25:47

Yeah, mm-hmm. Yeah, I don't know the fact of that too, because there was something in the past I'm blanking on the name of that was really, really popular that was actually blacklisted, and I can't I can't think of the name of it right now. But I think for our generation, yes, this is definitely like the the biggest boom that we've ever seen. But there was something back in the 90s that had a very similar kind of boom to it as well. Oh, excuse me, really, mm-hmm. Yeah, forget which book. It must be one of the Christy Harrison books. One of the books that I've read. Is it the Christy Harrison one? I don't know. I'd have to go look at my bookshelf, but there's one that kind of goes through like the history of diet culture and like the history of weight loss drugs, and it's super interesting of like how far back like weight loss medications actually began. But there was some medication back in the 90s that not that we have to overly focus on this, but I agree with you. I think that the biggest boom now, but there's definitely we've kind of like we've seen this film film before, in a sense, right? Like, there's been other medications in the past that have had a similar boom. 100%, 100%.

SPEAKER_00 26:58

Yeah, I was looking it up because now I'm like so curious. I'm like, what is it? Yeah, yeah, if it comes to me because you always teach me new things. Was it fenfen? Yes, yes, mm-hmm.

SPEAKER_02 27:10

Yes, fenfen, but like one ball with an F, one with a PH, something like that.

SPEAKER_00 27:15

Yeah, yeah, that's actually accurate. Look at Hugo girl.

SPEAKER_02 27:19

You know what? I think I have a bad memory, and then sometimes things like this happen, and I impress myself.

SPEAKER_00 27:24

You always impress me, but I do have a bad memory. Yeah, no, I I just hope that so many people have just like a good summer, right? And like, listen, I understand that because of the you know, the season, we always get so excited for the good weather. We always get so excited for you know being able to like be outside more and stuff like that. I can also understand how it can feel complicated of like, yes, like I want to go to the beach with my friends, but that means I have to be in a bathing suit, or like I want to go out to dinner and like I want to have like a cute dinner with my girlfriends and like be outside on a patio, da-da-da-da. But then we're with food, right?

SPEAKER_02 28:11

Like, I understand how there are so many different difficulties that someone can feel during this time, totally, and there's so many degrees of exposure too, because I think the biggest thing when you said, like, I want to go to the beach with my friends, but that means I have to be in a bathing suit. You don't have to be in a bathing suit. And like, I always talk to clients about this where I'm like, you can be sitting on the beach in a bathing suit if that's what you feel comfortable in. You can be in a bathing suit top and shorts if that's what you feel comfortable in. You could wear your sundress or cover-up all day if that's what you feel comfortable in. Like, I think with winter, especially with body image, we think a lot about like layering and you know, like putting a sweater or a cardigan over something and like the comfort that that can bring. But there's also like degrees of exposure when it comes to summer as well, where it's like if being in a bathing suit on the beach for eight hours with your friends is like the highest degree of exposure, and that's gonna take you out of being present, and you know, that's gonna lead to maybe some disordered eating behaviors, then like that maybe isn't the degree of exposure we're looking for in that moment. And like there's so many other steps to get there, and I think it's so important for people to recognize that

Exposure Ladders Without Conditions

SPEAKER_02 29:27

too.

SPEAKER_00 29:27

So if you are helping a client with like identifying exposures that they could do to lead up to a beach day, whether about food, if you can answer both food and body image, what would be something that you would suggest for those for like exposing themselves to that stuff?

SPEAKER_02 29:44

Yeah. So I always kind of talk about first, like, okay, what would be maybe the highest degree of exposure? Like, what would be the most challenging possible thing, whether it's like food or body image? So let's let's use body image for an example. So if they're like, okay, the most challenging possible thing would be being in a two-piece bathing suit for the entirety of the time that I'm on the beach, you know, while having my entire day of eating, like while having all of my meals and snacks without any, you know, restricted behaviors. It's like, okay, that is obviously what we want to work towards, right? That's our future goal. And that future goal might be pretty present for somebody. It might be like, okay, by the end of the summer, that feels like the goal I can achieve. That might be like over the next couple of years, I want to get to that point, right? Everybody's timeline is different. And so then figuring out like what's what is the degree of exposure that I can tolerate without compensation and without conditions. So if I can only be on the beach in my bathing suit in a two-piece all day, but I'm feeling I'm only able to do that by restricting my intake, okay. Well, then that's a conditional relationship and that's not actually achieving what we're hoping to achieve, right? So kind of then like taking the steps to scale it to, okay, what do I think I could feel most comfortable in? Well, all right, I think I could eat my lunch on the beach and all my snacks on the beach if I'm in my cover up or if I'm in a one piece or you know, whatever it is. So kind of like going towards like, what do I think is the degree of exposure I could tolerate right now without compensating? And then using that as stepping stones. That okay, if I go and have a successful beach day where I was in my cover up the whole time and I was able to, you know, meet my meal plan, then okay, what could be kind of the next step next time? And like continuing to work towards that highest degree of exposure. I'm obsessed with that, as I am with you.

SPEAKER_00 31:50

Well, if a client is saying, asking a question, right? And I don't know if this is I feel like a client would ask you this. Because one of the things I was thinking of is like actions and intention, right? And is there a condition? And so I was thinking about if a client was saying to you, okay, I can be in my two-piece if I'm sitting, or I can be in my two-piece if I go into the water, but if I'm eating my snacks in my beach chair, I don't want my body out. I like I want to put my cover up on. And but they're battling with the thought of like, is that covering and hiding, or is that being supportive? Right. Like, how do you also like help a client understand the difference, right? Because I feel like that's something we work with all the time with clients, is that two behaviors can look the same, but when the intention, when you're understanding the intention, that can make the meaning of the behavior different. So if a client is trying to weed that out with you, how do you help them with that?

SPEAKER_02 32:50

Yeah, it's a great point, right? Because on one hand, it can totally look like avoidance or be avoidance. And on the other hand, that could be somebody like truly meeting themselves where they're at. And I mean, I think it goes back to the point that we always say of like the client is the expert when it comes to their intentions, honestly, when it comes to their recovery. Like they're in the driver's seat, we're in the passenger seat. And so I think our role is helping kind of be curious and exploring that and maybe going through, you know, okay, let's go through each scenario there and see does that feel like I'm avoiding? Does that feel like I'm truly meeting myself where I'm at? But also I think there's such a big piece of intuition that comes in in the moment. And maybe that person then goes to the beach, is in their cover up, eating their, you know, lunch on the beach, and comes back the next week and says, you know what, I do think I was avoiding, and I think that I probably could have challenged myself further. And I always say, like every situation around food is an opportunity for learning. So, okay, so our takeaway from that is maybe the next time we challenge a bit further. But the situation always changes too, because maybe that person looking back on that scenario would have felt comfortable being in their bathing suit eating their lunch because of the people that they're around, right? Like the degree of exposure is not just the food, it's also the environment, it's also the people. So maybe they would feel comfortable doing that with friends, but maybe not so comfortable with aunt whoever who they know is on a GLP. And like that adds another layer. So I always think it's like super situational too. But yeah, I mean, I think when it comes to like avoidance versus you know, supportive, it's like we sometimes don't really know until you're in that moment. And I think our role is to just like help be curious and kind of explore it. But at the end of the day, like we might not know until that situation actually happens.

SPEAKER_00 34:55

And I love that you brought the example too of a week later, you might really see what the intention was behind it because I feel like that's one of the really tough things for clients and just people in general of like, okay, well, I know what I was trying to do there in the moment. And now really looking back on it, I think there was another motive underneath it. And that's okay that you don't know, right? People think when they're going through recovery or they're going through that phase of like discovery that they have to know the meaning right then and there. And it's not that black and white for you to be able to have an experience and then under, oh, excuse me, and then understand everything point blank, period, right there. Like even things that happen now, not just things that have happened in the past, you're understanding and learning as it happens. And just like you said, it's always a learning experience. So I also love that you brought that up because I think it's really important for people to recognize that like you can have an idea in the moment. And if you further think and you realize other things come up, whether it's towards recovery or if it's towards the disorder, it's whatever the answer is, it's okay. We just have to learn from it and use that knowledge for future experiences.

SPEAKER_02 36:08

Yeah, exactly.

Support People And Staying Connected

SPEAKER_02 36:10

And that's like good to talk about with your team and with other people. It's good to reflect on yourself. It maybe you have a friend or a support person that you feel really close to that you could talk to about this too. Because that's the other thing. Like in some of these summer, you know, situations that can be really tough, like having a go-to person in the moment, because you know, as your team, like we do a lot of planning before we can do a lot of processing after, but like we're not there in the moment. And so sometimes having like a go-to person just like to give a little look or like squeeze your hand, or you know, just like have a little code word, or you need to take a break, and like I want to step away, and maybe I want to go walk down the beach with this person and just like take a little bit of a break. Like having that person in the moment can be really helpful too. Or they might not be with you, it might be like sending a text, or you know, having somebody you can just reach out to.

SPEAKER_00 37:03

Absolutely. Right. And I think that brings in like the importance of connection, right? And really being able to say, like, okay, if whether it's connection with someone who's not there who's your support person, to say, I really need you right now. Can you distract me? Okay, you're connecting instead of body checking, instead of being inside of your head, instead of spiraling whatever it is. And I think having that form of support or even saying to yourself, like, okay, everybody's going in the water. You know, do I want to sit here and isolate and not give myself the space? And that does not mean you have to go in if you don't want to take off your cover up, right? You can bring that beach chair straight to the edge of the water and soak your feet while everybody is there. And you can be close without having to maybe go a step further that makes you uncomfortable. Like you can find what that happy medium looks like to still find the ability to connect and make the memories that you want to.

SPEAKER_02 38:03

I love that word for this time of year. Like I know we picked our words earlier in the year, but I feel like this is such a good, like connected summer, like connection. I feel like that's such a good focus.

SPEAKER_00 38:14

I agree. I agree. And it's hard when you're trying to recover, right? And like bringing all this like like together with like GLPs and stuff. I know it it can probably feel hard to connect, especially if someone in your circle is on a GLP. And I think you know, maybe a way that you can disconnect from that is like, can we say to themselves, like say to yourselves, that's their story and I have my story, but they're not in the same book. I don't have to pick up their book, that book, and read it, right? Like I don't do horror, so you will never catch me with a horror book in my hands. But if you give me a dark romance, my face is in that novel. Thank you so much. So if that's if that's what's happening, allow their book to be their story and recognize that there's so many other chapters other than their GLP chapter.

SPEAKER_02 39:08

The content that we're gonna make about this, you're welcome.

SPEAKER_00 39:14

Right? And so, like, just like your eating disorder isn't the only thing about you, that's not the only chapter in your book. Other people will know that you love to do all these different things, that you love to laugh, you know, whatever have you. So give, and it's very hard again. If like clients always want as they deserve, the grace of being something more than their eating disorder because you are so. If someone else is on a GLP, you can hate it, you can be angry, you can want to scream, you can want to say to them, What in the beep are you doing? You can whatever it is, and we can give them grace, allow their truth and their story and that chapter to be what it is that they want, and you can look at the other parts of them that you enjoy and love.

SPEAKER_02 40:02

Beautifully said, thank you. Thank you, thank you, thank you. Yeah, crushed

Summer Foods Plus Dairy-Free Swaps

SPEAKER_02 40:06

it. Okay, can we talk a little bit about summer foods? Yes, okay. What are your favorite summer foods?

SPEAKER_00 40:14

Burger and hot dog, duh. Okay, next. I love okay. First of all, I could have a burger every actually, there is a time in my life in college. I remember my girlfriends and I were talking about this a few weeks ago when I was with some of my friends in college. There was a very long period of time where for lunch and dinner I had a burger and fries every day for a few months. Like when I tell you I love hamburgers and french fries.

SPEAKER_02 40:41

I mean so throw me a little more like what's on this burger. We need like a little more description.

SPEAKER_00 40:48

Well, in college, very boring. It was just cheese and ketchup. That was about it. But I loved me a cheeseburger nowadays. Before I was dairy free because of my son, it would be cheese, red onion, lettuce, mayonnaise, because I would uh cover myself in mayonnaise. It's so delicious. I love it so much. Mayonnaise, ketchup, I think that's really it. It's not oh bacon. I love bacon on my burger. So good. I'm trying to think what other foods are. Oh, corn on the cob. Like great in-season corn on the cob, 10 out of 10.

SPEAKER_02 41:27

Like Jersey white corn on the cob, so good.

SPEAKER_00 41:31

Yeah, so delishy. I'm trying to think of like what foods, what's yours? Help spark my brain.

SPEAKER_02 41:39

You know, I don't know, because I feel like I eat like I eat everything all year round. So, and I also feel like being in warmer weather this year, like I feel like it's been summer for like four months already. I feel like it's just been summer. So it doesn't feel like I'm not like, oh, the start of summer, you know. I'm like, it's been summer. I don't know. I love watermelon. I mean, I yeah, I go nuts for some watermelon. Like I just will buy a huge one, cut it up, just eat the whole thing myself. I just love watermelon so much, I'll have it every day. I've been really into banana pudding, but I've always loved banana pudding. But I feel like living in the south, especially now, like, and I I say banana pudding and it drives my husband insane.

SPEAKER_00 42:28

But I just made myself some banana pudding this this week just cuz so you left the New York accent for the southern accent, and Nick is in for a wild ride.

SPEAKER_02 42:38

Yeah, oh my gosh, he yeah, that's true. The intersection of those two, yikes. He's always like, There's a G at the end. I'm like, no, I know, I'm just saying it cutesy. You don't have to tell me I know how to spell, however. Yeah, very good speller, just can't speak. But I like, I don't know. I mean, I eat ice cream all year round, so I'm like, yeah, ice cream, but ice cream's like uh every every week thing.

SPEAKER_00 43:06

I was gonna say it's I guess that's a really good point. I guess it to me, it's like, yes, I eat these things all year round, right? Like I talk about how I eat burgers and fries literally all the time. I think it just feels different eating it during a certain season. Right, like a burger sitting on like sitting inside eating a burger is very different than like my mom grilling outside, us sitting on the back deck with like the you know what I mean? Like I feel just like everything we've talked about today. I feel like setting makes such a difference, even when it comes to food. That's a good point.

SPEAKER_02 43:44

Like a sandwich with chips and like a million pickles on it, it's so different on the beach than on like a work day.

SPEAKER_00 43:52

A hundred percent yes.

SPEAKER_02 43:54

That's a good point.

SPEAKER_00 43:55

So I feel like that's it's that's like the biggest thing for me is like what is my Setting. Yeah, I'm trying to think of what foods am I always like when it comes to summer. But I feel like very similar to you. I mean, I know I have my thing with textures and stuff. So like my variety is also very different. However, I also feel the same of like, I feel like regardless of the season, I'm eating all of the foods. I think it just hits different based on the season, right? Like, even if my mom's making soup, she'll make soup all year round, but soup on like a cold winter day is very different than soup in the summer.

SPEAKER_01 44:35

Yeah.

SPEAKER_00 44:37

So I think that's also part of what makes it different.

SPEAKER_02 44:41

Yeah, that's fair. That is totally fair. Okay. Well, you'll have to report back after your vacation of what the best summer foods were that you had.

SPEAKER_00 44:53

I know I'm gonna have to think about it. I will say too though, this is like the worst. This is gonna sound so dramatic, and I mean it to be, because that's how we feel. And I know it's not factual, but I have feelings. But it also it's like the worst time because like I would love a cheeseburger, but I can't have dairy. Or like if we get pizza, I'm not gonna be able to eat it. Or like if everyone's having ice cream Sundays, I mean I could with dairy-free ice cream, but like I don't think I can have like a whipped cream, right? So it's also so like I'm gonna be sad, but I'll give you all my updates.

SPEAKER_02 45:28

I was gonna say this is a good, this is a good like flexibility part because like they make dairy-free whipped cream, for example. They do, oh yeah, yeah, yeah. I'm short. They make like coconut, because you could eat coconut, right? Yes, I can do coconut. Oh, yeah, yeah. So delicious definitely makes whipped cream. Oh, yes, they do. Ready whip makes it too.

SPEAKER_00 45:52

You shut your face right now.

SPEAKER_02 45:54

They have I was like, you can be black, so you can have all these things. You just oh, there's I didn't know they oh say less girl. And it's even in the like kind of fancy, you know, like the whipped cream thing that you like go right right in the mouth. Yeah, I don't know what you call that, the nozzle kind of thing.

SPEAKER_00 46:13

Yeah, oh my god, no, it's like for in like cheese whiz, yeah, yeah, yeah. Yeah, exactly. Yes, yes. So you can have all the things. Oh my god, then I'm gonna have all the one thing I will say though, and it's just my my personal professional preference, PPP. I just can't do like the non-dairy cheese for pizza, it doesn't hit the same, it doesn't congeal, it like congeals we doesn't melt super well. Yeah, that's the word I'm looking for melting, yeah. Yeah, yeah, yeah.

SPEAKER_02 46:43

Yeah, the dairy industry, the like dairy alternatives have come a long way, but yeah, the melting, they haven't figured out the melting quite yet. But if anybody listening has any dairy-free suggestions for Jessica, let us know.

SPEAKER_00 46:58

Tell me, please, because I would love to make myself a pizza.

SPEAKER_02 47:01

Yeah, all right. So that's on for the listeners then. If you have any dairy-free suggestions, especially when it comes to making pizza, let us know.

unknown 47:11

Please.

SPEAKER_02 47:12

And uh let us know some of your favorite summer foods too. We'll have some summer content coming out. But we hope everybody has a good start to your summer and we'll catch you on the next one.

SPEAKER_00 47:25

Thanks everyone. We'll talk to you soon.

unknown 47:28

Bye.

Listener Requests And Closing CTA

SPEAKER_00 47:30

Thank you so much for listening to this episode of the Nourish and Empower Podcast.

SPEAKER_02 47:35

We hope this episode helps you redefine, reclaim, and restore what health means to you.

SPEAKER_00 47:42

If this episode resonated with you, please subscribe, leave a rating, and comment and share with anyone else you may feel will benefit.