In this podcast episode Betsy talks with Laurel Mellin, PhD, who is the founder of EBT, or emotional brain training.  Laurel explains in great detail how this specific brain training system works, specifically giving examples related to (among other things) binge eating and childhood situations that were at the root of unwanted behaviors. She talks about the difference between low level stressful emotions and the higher level emotions which get trapped in the subconsious mind on a feedback loop.  In this intricate system, the user learns to recognize that the unwanted behaviors we face are not about the behavior but about the brain circuits, which can be totally transformed.  

This healing modality often paralells the model of internal family systems, or IFS, of which Betsy is a practioner.  Emotional Brain Training, or EBT uses a specific phone app and peer support, and breaks behaviors down into 5 specific brain states.   

For more information about working with Betsy you can go to her website, www.betsythurstonrd.com  

During this conversation with weight loss coach Deb Butler, you will hear about her personal journey with weight issues and her process when working with women with similar issues. We talk about thoughts, intuitive eating, emotional eating, how menopause is in some ways like adolesence, and about how finding peace in life is the backbone for change. The conversation went into all sorts of topics that can be helpful to anyone struggling with food and the body. 

For more information about Betsy, or to book an appointment, you can access her website here: www.betsythurstonrd.com

To find out more information about Deb Butler, you can connect with her through  her social media:

Betsy shares one client's extensive list of future self ideals and talks about some of the ideas that came up during the session in which she shared them.  We talked about the body, about eating sugar, and about questioning thoughts for their truth. This podcast can give the listener more ideas about how to make effective intentions for createing a future self.

Betsy Thurston MPH RD reviews the basics of the best way to eat for health before reposting her podcast on this topic from 2014. 

Betsy Thurston MPH RD takes a hard look at anxiety and how it plays a role in her own life and in the life of some of her clients.  She explains Lifetraps, which are patterns of unconscious behavior discovered by psychologist Jeffrey Young and his coworkers.  Before healthy eating patterns can be achieved anxiety needs to be kept in check!

Betsy Thurston MPH RD covers a review of some of the basic concepts necessary to have a healthy relationship with food.  At the end of the podcast she reads an interesting piece on life called "Here is Your Assignment" 

Betsy Thurston MPH RD talks about the work of Dr. John Sarno and explains how to use his method to cure certain physical ailments as well as cravings for sugar and carbohydrates.  The podcast focuses on his transformative technique for healing back pain, migraine, IBS, chronic fatigue, and a host of other problems in the body.  Betsy talks about his protocol and merges them with the healing techniques of IFS (inner family systems) therapy.  

Betsy Thurston MPH RD talks again about Internal Family Systems therapy as a way to reduce problem behaviors and anxiety around eating issues.  She investigates the various components of IFS, specifically looking at some of the most common parts that she sees in her private practice.  These include the caretaker, the binge eater, the sad part, and the angry part. 

Betsy Thurston MPH RD talks about the critical skill of loving yourself.  She talks about certain clients and their struggles with motivation and their inability to find  self worth.  Various skills are discussed with practical suggestions on how to change into a happier person.

Betsy Thurston MPH RD talks about the value of keeping nutritious and satisfying meals on hand.  She provides 9 recipes that listeners might enjoy.

Betsy Thurston MPH RD presents an overview of DBT therapy as it is used to treat problems with eating. She incorporates the basics of intuitive eating into the discussion and offers several practical tools that can be used immediately. 

Betsy Thurston MPH RD talks about the space in time in between thinking about a craving for food and actually eating it. For people who feel under the spell of compulsive eating, this is the all important gap, where there is an opportunity to intervene.  If you can be aware of if you can have a better chance to manage food cravings.  

Betsy Thurston MPH RD talks about the art form of weight loss, with a step by step example of how to apply intuitive eating practices practically.  In the last section of the podcast specific ideas are covered regarding cooking and easy, last minute meal ideas.

In this episode Betsy talks about the idea of creating your future self so you can learn to be that future self now.  She reviews key idea's from Benjamin Hardy's book, Be Your Future Self Now to help listeners apply the concepts to their struggles with eating, relationships, and other predicments. 

Betsy Thurston MPH RD talks about the mother-child relationship and its potential influence on eating concerns and body image.  This is a conversation about specific comments and beliefs as reported from clients, and how to look at possible methods of responding differently.

Betsy Thurston MPH RD talks about a powerfully accurate and helpful system of personality typing that sheds light on dysfunctional eating patterns.  She gives an overview of all personality types in the enneagram and highlights the people pleasing, helper personality. The podcast gives suggestions on how all types can  work with this system to improve their relationship with eating.  Specific examples of several clients and how their personality type had an influence on eating behaviors are included. 

Betsy Thurston MPH RD outlines 3 things to do more of 3 things to do less of in order to reverse problems with eating and weight.    In the second half of the podcast she presents a case study of Karen (name has been changed), who came for help with weight and dieting.   

Betsy Thurston MPH RD talks about how and why to make a mental movie with the behaviors you want in your life.  She gives specific examples of mental movies that might work for you. 

Betsy Thurston MPH RD shares a very personal story about her son and how meditation has been enormously helpful with his struggles with addiction, anxiety, and life.  This is part two of the benefits of meditation and mindfulness, and it includes a short guided meditation at the end.  

Betsy Thurston MPH RD presents perhaps the best tool available to help shift your disordered eating and thinking patterns so that you can get back on track.  This is part one of using mindfulness techniques in the journey towards food and weight issues.

Betsy Thurston MPH RD talks about the thoughts and beliefs that might be lurking underneath and fueling the habit of binge eating, compulsive eating and compulsive dieting.  The podcast talks about practical ways to change thoughts and beliefs in order to become a more mindful and intuitive eater. 

Betsy Thurston MPH RD talks about the role of negative self talk and judgement and how changing this habit can make an enormous difference in the journey towards healthier eating behaviours. Betsy provides several specific tools to help listeners begin this process. 

Betsy Thurston MPH RD talks about the importance of risk as you correct your old habits and begin re-evaluating your beliefs. The idea is to begin to try new ways of eating and thinking about food (and life) that could help get you where you need to go on your journey towards freedom from the struggle. At the end of the podcast the talk turns to the concept of surrendering to what "life" might want or need from us. 

Betsy Thurston MPH RD talks about the approach to recovery that was presented in the book , "Brain Over Binge" by Kathryn Hansen.  In this book the theory is that we absolutely have control over binge eating and that sometimes more in-depth therapy is unnecessary. Betsy talks about the key points in this book and how these ideas compare to other more common recovery models. 

Betsy starts the podcast with a quick review of ideal foods and food goals and intuitive eating basics before shifting to a conversation about several clients who want to stop patterns of over reaction and anger.  She talks about working with brain habits, control, and learning how to live from the heart.  

Betsy Thurston MPH RD talks about procrastination and how it works to keep us in the cylce of dieting and disordered eating.  She presents specific ideas that can help this common habit.  She talks about the concept of procrastination as its own addiction.  

Betsy Thurston MPH RD talks about how to look at our food and weight and eating struggles from another perspective.  Awakening is a powerful message that considers not only food issues but relationship and health and life dramas.  Awakening increases our motiviation by decreasing our resistance.   

Just because you’re having a salad doesn’t mean that you’re eating less. Sometimes, an order of salad can have more calories than a burger; calories matter, and calorie counting is an essential tool in weight loss. Knowing about the calories in the food you eat and opting for lower calorie alternatives can make a big difference in your weight loss journey.

In this episode, I discuss why calories matter and the significant difference calories make in weight loss. I also share some calorie comparisons of some foods to show how choosing low-calorie alternatives can make a difference in weight in a year. 

Tune in to the full episode to learn why calories matter and how you can cut on calories. 

The transformative class will include pre-recorded videos, audio recordings, handouts, and membership in a Facebook community. You can’t take this class and not begin to understand the roots of your eating habits that you might be frustrated with. I am so confident that it will help you that I offer a money back guarantee!

If you would prefer more individualized help, contact me so we can schedule a private virtual session.

To sign up for the class or get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. 

1. Why is calorie counting important? 
2. What can you do to decrease calorie intake?
3. How to enjoy lower-calorie foods? 

• Lose It! by Charles Teague and Anahad O’Connor 
• My Fitness Pal 

One pound of body fat is equal to 3500 calories. To lose one pound, you need to take in less than 3500 calories than you use. The energy expenditure differs. It depends on your basal metabolic rate and how much energy you burn. 

Genetics plays a role in calorie burn or weight loss. Some people are more efficient at holding calories and making food turn into fat compared to others — efficient fat savers. That’s a bad thing for people who don’t want a lot of weight, but that’s the way it is. It’s normal. Some people have blue eyes, others have brown, and others hold their calories more than others.

Food quality and hormones can influence the body’s response to food. Low-quality food can cause the brain to have a different reaction in the body and hold on to calories a little tighter. High-quality foods tend to be higher in fiber, less processed, less refined, less sugar, and more plant-based. Another relevant factor is gut health, which points to eating high-quality foods.

Stress hormones can change the brain and its reaction to metabolism. We are a mind-body-spirit entity. Calorie experiments in a laboratory are very different from how calories play out in a human body under stress, has poor gut health, or is eating low-quality food.

Calories matter, so calorie counting helps. However, strict calorie counting will backfire every time because it sets you up for rules-based thinking. It’s not a good option for people with eating disorders, binge eaters, and black-and-white thinkers.

You shouldn’t feel like you’re on a diet. Focus on honoring your body with the best quality foods on a cellular level. You should feel good and feel healthy. Calories should be considered when choosing foods, but they shouldn’t be the most important consideration.

A study shows that if you change the way you eat, you can change your brain’s sensitivity to healthy and unhealthy food. You can train your brain to look for high-quality, healthy food and change your food palate. 

Find alternatives with lower calories. For example, you can switch from fat-free milk to almond milk, use non-fat mayonnaise instead of the regular one, or remove sugar from your coffee. Having more natural foods and fewer additives can decrease calories too.

You can make little changes that wouldn’t bother you that much. You can have two slices of cheddar cheese instead of four, or you can choose the lower-calorie sauce in McDonald’s. These can make a difference in a single year. 

In the United States, one order is usually two or three servings. To ensure portion control and avoid eating the entire serving in one sitting, set aside half of the serving and put them in your freezer. That way, they’re out of sight, out of mind, they don’t smell delicious, and you can reheat them another day.

You can opt for the smaller option to save on calories: this is the idea behind thinner dinner swaps. You don’t have to restrict yourself from food cravings. Instead, get what you’re craving in a small portion. It is best to check your food’s calorie count before ordering to help you make an educated and mindful decision regarding your food intake. 

Alcohol can quickly increase calorie intake. However, you can be smart about your alcohol intake too. You can opt for alcoholic drinks that have lower calories. Similarly, you can also opt for party foods with lower calories. Overall, when you become more conscious about the calories of the food and drinks you intake, it can make a long-term difference in your weight. You can feel the difference even after only ten weekends.

It can be extra challenging to control ourselves at parties, so looking into calories and portions can help you stay smart and mindful while still enjoying. 

“But I also think calories are relevant. You have to look at all of it. And it’s always a puzzle and each person is different.”

“And in this case, strict calorie counting will backfire every time because it sets you up into rule-based thinking.” 

“Sometimes it’s really hard not to eat all of those servings if it’s staring you in the face. The point of power—don’t forget—is when you open your mouth and put in your order.” 

“But don’t think you’re doing yourself any favors just because it says the word avocado and turkey burger. We’re talking enormous portions as the key problem here.” 

“I’m not saying it’s particularly healthy, but I’m saying if that’s what you’re craving, get what you’re craving in a small portion, and you’re going to be better off in terms of this.” 

Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website.

To making peace with eating,

Betsy

Betsy talks about specific tools to use when confronted with the urges to overeat or binge eat, especially at night. At the very end Betsy talks briefly about a post from facebook from someone who is currently in the weeks after weight loss surgery. There is a lot in this episode that can help anyone improve their relationship with eating!

Betsy talks about the surprising and calming effect of learning the art of having no preferences. This is a counter intuitive concept that can have tremendous impact on the intensity of food cravings.  

Betsy talks about the system in play in the mind that often keeps people stuck in a cycle of chronic dieting or overthinking food and eating. 

She also announces her new live class over zoom which will begin the last week in March, 2023

This podcast talks about the critically important skill of understanding and listening to sensations in your body. It talks about the experiences of sensation as they relate to food, emotions, trauma, and behaviors. Uncomfortable sensations often precede episodes of overeating. Other times people get lost in thought and ignore their body. Learning from our sensations, and learning how to be with them in a new way can be transformative. 

In this podcast Betsy talks about the idea of refocusing attention onto love. It was inspired by NFL football players, who now wear helmets with love slogans! We can help our relationship with eating and our bodies by considering how to prioritize our thinking. 

In this podcast Betsy weaves together ideas from key spiritual teachings, the practice of intuitive eating, and anxiety. 

This episode reviews highlights from part of Yung Pueblo's book, "Lighter" and relates them to eating concerns. Betsy talks about some key spiritual concepts, meditation, risk, and radical honesty.  At the end she talks about how to apply exposure therapy to help challenge yourself.  

Betsy talks about the techniques offered in the book The Practice of Embodying Emotions by Raja Selvam, PhD. in order to help listeners learn a tool to help completely change their unwanted behaviors. She gives specific examples and case studies that are presented in the book. 

In this episode Betsy talks about key concepts helpful for success. She incorporates stories from clients including issues with food, anxiety, relationships, the body and self criticism. The theme touches on the work of internal family systems therapy (IFS), spirituality, and manifesting.  There is a lot to consider and learn! 

Betsy shares a conversation she had with Heather Russo, who is a clinician with Alsana center for the treatment of eating disorders.  We talk about common problems that come up with eating and body image during the holidays. In this conversation we include tools and tips and insights as well as a couple of client stories.  This episode will be relatable if you struggle with overeating, binge eating, anorexia,  fears around eating, or fears around the emotions that might come up with family.  It's a good one! 

Betsy talks about approaching anxiety in a way which might not be too passive or too active. Anxiety can be managed! She looks at anxiety as a broad concept and also how it might play out with eating and food cravings. 

Betsy has a conversation with the chief medical officer of Alsana, which has a small group of treatment recovery centers in the United States.  We talk about what happens inside of this treatment facility, who might want to go, what the prognosis would be if you did go, and what the characteristics of some of the frequent clients might be. 

This episode talks about Claire's attempt at weight loss and the pitfalls that she experienced along the way. During the last 10 minutes Betsy talks about the 9 enneagram personality types and questions that can help various personality types learn how to minimize problems. 

Diet programs and diets don't work in the long run. Learning intutive eating is helpful but not enough to manage extreme swings in eating behaviors or times when procrastination and excuses take over.  Many people have days or weeks or months or success followed by periods of not caring or not focusing on health or eating goals.  In order to create sustainable changes, Betsy talks about how to approach the problem from all angles.  Internal Family Systems Therapy is one tool that makes a big difference

This episode has lots of practical information about setting healthy habits and working with body image problems. We also talk about some life events that connected with what might have been spiritual guidance.  

In this podcast Betsy reviews Judson Brewer's book "Unwinding Anxiety", using his model of habit loops.  Betsy talks about her clients who struggle with certain habits such as anxiety, eating, or procrastination and talks about his premise that all habits exist because they provide value to the brain.  The solution to changing habits is easier than you would think!

In this episode Betsy talks with functional medicine practitioner Magic Barclay about how she changed her life from one with serious medical problems to a life of healing and joy. We talk about getting rid of toxicity, healthy eating, learning how to speak up, and about working with the psycho neuro endocine immune pathways (PNEI) in the body. 

You can work with Betsy privately or take her online class. Get more informaiton at her website, www.betsythurstonrd.com

Betsy talks with author and researcher Michelle Segar about 4 common traps that hook people into behaviors that might sabotage their efforts to achieve health or weight goals. 

In this podcast Betsy talks about the artform of integrating the experience of fear in all its forms, using ideas from psychology and spirituality. Included in the discussion is a look at the problem of judgment towards the body and she teaches a specific exercise you can do to work towards body acceptance.  Finally, the podcast talks about the importance of refocusing attention away from problems and towards solutions, with specific action steps to take to help the nervous system get out of dysregulation. 

Betsy talks with Dr. Sharon Grossman about the topic of priming the brain in order to maximize success. 

In this conversation with the podcast host of "The no BS Mama", Betsy and Meghan Eddinger talk about her journey away from feeling stuck and alone and overweight towards action steps such as exercise, body acceptance, and more.

Ten life lessons, from a source unknown, are the topic of this podcast. The lessons relate to wise truths about life and relationships.  The first lesson is this "You will receive a body and it will be yours for your entire life. You may or may not like it, but it will be yours to take care of".  Most people already know that taking care of the body involves in part eating an abundance of nutritious healthy foods and avoiding too many of the comfort foods.  Yet despite knowing this, many paople can't follow through with healthy eating goals. The lessons connect with broader concepts that might have something to do with staying the course with healthy eating ideals.