In today's episode we talk about the "back to school/back to work" phase, the need to go back to routine, understand what happened in summer. You can find me here: https://linktr.ee/marilynrafih

Hello guys, this is a personal message to let you know that I am taking a well deserved break and will be back very soon.

In the meantime, you can find me on Instagram, get the Positive journal on emotional eating or book one-to-one sessions with me.

All links below:

https://linktr.ee/marilynrafih

If you are struggling, consider therapy with BetterHelp #ad. Click https://betterhelp.com/EEM for 10% discount on your first month of therapy with a credentialed professional specific to your needs. In this episode I talk about new year resolutions and other more useful strategies to overcome emotional eating and set yourself for success this year. For personalised coaching sessions: https://www.marilynrafih.com/1-on-1-coaching-program

In this episode, I discuss the effects of social media on our eating behaviour with Dr Nadine Zeeni, associate professor in nutrition.

What are the 5 love languages ? And how are they link to emotional eating ? Book mentioned: 5 love languages by Gary Chapman

In this episode, I discuss overcoming emotional eating through mental fitness with the executive mindset coach Monica Federico CIPD. Where to find Monica: https://www.instagram.com/monicathecoach/ or https://linktr.ee/Monicafederico or www.monicafederico.com or https://www.linkedin.com/in/monicafederico

In this episode, I discuss how putting others first make us eat emotionally ; and what to do about it. Episode mentioned: https://podcasts.apple.com/gb/podcast/emotional-eating-with-marilyn/id1621942339?i=1000567085890 or https://open.spotify.com/episode/6DVWiFUlmzjkCnmNYeQVPj?si=3PiugcC4T56T3luSYB-9cQ

In this episode, I go back to the basics and discuss signs of emotional eating, why emotional eating is a blessing in disguise, and taboos around this behaviour

In this episode I discuss the emotions that help us have the optimal eating behaviours and those that make us overeat. Episode mentioned: https://podcasts.apple.com/gb/podcast/emotional-eating-with-marilyn/id1621942339?i=1000564128740

In this episode, I have a special guest, Lucie from Edukale. Lucie is raising awareness on gentle eating. We talk about the benefits of mindful and intuitive eating. Where to find Lucie: https://edukale.com and https://m.youtube.com/c/EdukalebyLucie

When things get tough, self-development seems like a first world problem and hating ourselves seems like the only option…or NOT! In this episode I give advice for tougher times

In this episode in French, Robin TCA, a hypnotherapist based in Paris performs a virtual hypnotherapy session focused on the protective role of our fat. We get in touch with our unconscious mind and start to unlock certain behaviours. Robin TCA links: Youtube: https://m.youtube.com/channel/UCD2QetriLA_PPlHExUc7j-A and poids plume: www.poidsplume.co Book Mentioned: Fat is a feminist issue by Susie Orbach

In this episode I debate happy emotional eating: is it a thing? Link to episode mentioned: https://podcasts.apple.com/gb/podcast/emotional-eating-with-marilyn/id1621942339?i=1000562729166

In this episode I describe what lies beneath stress eating and how to reduce it

In this episode I discussed how some unwanted identities and label affect our eating behaviour

In this episode in French, I discuss with Robin (hypnotherapist specialised in eating disorders) the role of the unconscious mind on our eating behaviours. You can find more on his youtube and platform called Poids Plume. Youtube: https://m.youtube.com/channel/UCD2QetriLA_PPlHExUc7j-A and poids plume: www.poidsplume.co

In this episode I talk about shame and guilt in the context of eating. Book mentioned: Shame by Joseph Burgo

What’s next on my podcast?

Are you addicted to shopping or instagram? Is tiktok your best way to relax? In this episode I talk about similarities between emotional eating and social medial consumption and shopping

In today’s episode, I discuss do’s and don’ts’ to help emotional eaters. Useful book: https://www.amazon.co.uk/Breaking-Free-Emotional-Eating-Geneen/dp/0452284910/ref=mp_s_a_1_6?crid=3OFL73NVAVMUB&keywords=geneen+roth+books&qid=1652774798&sprefix=geneen+%2Caps%2C146&sr=8-6

In today’s episode, I explain why willpower won’t help after long days at work and give you tools to control your emotional eating then. Link to Patrick Teahan’s video: https://m.youtube.com/watch?v=8E6FADhM2XY

In today’s episode, I have a very interesting conversation with Jack Stafford, fitness coach, podcaster and survivor of depression. Link to Jack’s podcast: https://open.spotify.com/show/7a6cReyuG6iSMUCiOBAS6E?si=aMMHunw4S3CCmIi2cnL4Iw Link to Jack’s instagram: https://www.instagram.com/jackstaffordpt/?hl=en

In this episode I discuss what the inner voice is, how it can make us eat emotionally and how to control it

In this short episode we go back to basics and explain what emotional eating is. Link to wheel of emotion: https://link.medium.com/rSlPhDhhJpb

Summary:

In this episode of Emotional Eating with Marilyn, clinical psychologist Albert Moukayeber discusses the complexities of emotional eating, exploring it as a coping mechanism influenced by cultural factors. He emphasizes the importance of understanding the primary and secondary causes of emotional eating, the societal pressures of perfectionism, and the need for community support. Albert also delves into the concept of rewiring the brain, the significance of body awareness through the nine senses, and the acceptance of anxious thoughts. The conversation concludes with insights on navigating toxic relationships and the importance of being available for others. Chapters

00:00 Guest Introduction

01:24 Guest's Opinion on Emotional Eating as a Coping Mechanism

05:21 Cultural Influences on Eating Habits

10:14 The Pressure of Perfection and Anxiety

12:01 Updating Beliefs and Managing Anxiety

17:15 The Science of Learning vs. Rewiring the Brain

23:28 Accepting Reality and Community Support

26:35 The Diet Dilemma: Chasing Solutions

27:14 Understanding Emotional Eating and the Body Connection

28:50 The Nine Senses: A New Perspective

30:22 Compulsions and Autopilot: The Emotional Eating Cycle

31:16 Accepting Uncertainty: Navigating Anxious Thoughts

36:30 The Importance of Community and Support

42:51 Navigating Toxic Relationships: Boundaries and Acceptance

You can find my details here:

https://linktr.ee/marilynrafih

Including where to buy The Positive Journal on Emotional Eating, how to get coaching sessions with me and my social media accounts

In this episode, I discuss the difference between emotional eating and intuitive eating. Intuitive Eating Book: https://www.amazon.co.uk/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ref=mp_s_a_1_1?crid=S3UV3QPP26EL&keywords=intuitive+eating+evelyn+tribole&qid=1651781473&sprefix=intuitive+eat%2Caps%2C62&sr=8-1 Intuitive Eating Workbook: https://www.amazon.co.uk/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225

Today I discuss the real reasons why we eat when we are bored, and suggest tools to overcome this. Link to wheel of emotion: https://link.medium.com/rSlPhDhhJpb

In this episode, we will discuss how to identify the emotions than make us want to eat, and what to do with them

In this short episode, we discuss emotional vs physiological hunger; and I give you a small exercise to work on recognising each source of hunger

You can find my details here: https://linktr.ee/marilynrafih Including where to buy The Positive Journal on Emotional Eating, how to get coaching sessions with me and my social media accounts

In this episode of Emotional Eating with Marilyn, the focus is on practicing self-respect during family gatherings, especially around the holidays. Marilyn discusses the importance of understanding self-respect in relation to self-love, self-esteem, and self-confidence. She emphasizes the need to identify personal needs and boundaries to avoid emotional eating triggered by family dynamics. The conversation also covers the significance of non-negotiables and how to assert them without feeling guilty. Marilyn concludes by highlighting that eating out of obligation is not a sign of love, but rather a lack of self-respect, and encourages listeners to practice self-respect with food and in their interactions with others. Chapters

00:00 Introduction to Self-Respect During Festive Gatherings

01:16 Understanding Self-Respect and Its Components

03:31 The Importance of Self-Respect in Family Gatherings

05:03 Identifying Personal Needs for Better Self-Respect

08:50 Establishing Boundaries: The Key to Self-Respect

12:58 The Importance of Repeating Boundaries

17:49 Self-Respect and Food: Understanding Emotional Eating

21:07 Summary and Key Takeaways

Otherwise, you can follow me on social media and get my journal here

https://linktr.ee/marilynrafih

In this episode of Emotional Eating, Marilyn Rafih and John Ford delve into the complexities of managing difficult conversations, particularly in family settings. They explore how unresolved emotional issues can trigger emotional eating and provide practical tools for navigating challenging interactions. The discussion emphasizes the importance of communication skills, understanding emotional triggers, and the impact of cultural and gender dynamics on interpersonal communication. Listeners are encouraged to prepare for difficult conversations and to approach them with empathy and understanding.

Chapters

00:00 Navigating Difficult Conversations

06:09 Understanding Emotional Triggers in Family Settings

12:43 Tools for Managing Challenging Interactions

20:20 Healing Through Communication and Self-Reflection 24:34 Navigating Personal Growth and Communication Skills 29:52 Responding to Unkind Comments with Grace

32:09 Understanding Difficult Conversations35:50Cultural and Gender Influences on Emotional Expression

40:04 Preparing for Difficult Family Conversations46:16The Importance of Acknowledging Needs in Communication

For John Ford's empathy set, it's here https://www.empathyset.com/

Otherwise, you can follow me on social media and get my journal here

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the connection between emotional eating and mood changes during darker days, particularly in winter. Marilyn emphasizes the importance of acceptance and understanding that it's normal to feel low sometimes. She provides practical tips for managing mood, such as embracing the winter season, nurturing social connections, and spending time outdoors. The episode aims to empower listeners to cope with emotional eating and improve their emotional well-being during challenging times. Chapters

00:00 Understanding Emotional Eating and Lower Mood

03:09 Practical Strategies for Managing Mood

06:21 Social Connections and Their Impact on Mood

11:06 Seasonal Adjustments and Self-Care Practices

Where to Find me

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the common behavior of eating in secret and the underlying emotions that drive this behavior, particularly shame. Marilyn emphasizes that many people engage in secret eating as a coping mechanism and that it is important to break the taboo surrounding this topic. She provides insights into why individuals may feel uncomfortable eating in front of others and offers tips for overcoming these feelings, ultimately encouraging listeners to embrace their authentic selves and find healthier coping mechanisms.

Keywords

emotional eating, secret eating, shame, coping mechanisms, binge eating, self-discovery, food guilt, eating habits, mental health, personal growth

Chapters

00:00 Understanding & accepting Secret Eating

08:35 The Role of Shame in Eating Habits

13:11Breaking the Cycle of Emotional Eating

Where to Find me

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host delves into the critical distinction between physical hunger and emotional hunger. Marilyn explains how societal influences and personal experiences can lead to a disconnection from our natural hunger cues. She emphasizes the importance of recognizing and respecting physical hunger as a biological need, while also addressing the emotional aspects that drive us to eat when we are not truly hungry. The episode provides practical tips for listeners to reconnect with their bodies, understand their emotional needs, and develop healthier eating habits.

Keywords:

emotional eating, physical hunger, emotional hunger, self-awareness, coping mechanisms, mindfulness, hunger cues, emotional needs, eating habits, psychological factors.

Chapters

00:00 Introduction to Emotional Eating

01:04 Understanding Physical Hunger

03:51 The Impact of Emotional Factors on Hunger

06:27 Distinguishing Between Physical and Emotional Hunger

09:10 Addressing Emotional Needs

12:02 Conclusion and Reflection

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host delves into the unconscious reasons behind emotional eating and the challenges of weight loss. Marilyn discusses the concept of self-sabotage, exploring how individuals may unconsciously resist weight loss due to fears, beliefs, and protective mechanisms.

She emphasizes the importance of understanding these underlying factors and encourages listeners to approach their emotional eating with compassion and curiosity, ultimately guiding them towards healthier relationships with food and their bodies.

Chapters

00:00 Intro & Understanding Emotional Eating and Weight Loss Challenges

02:45 The Concept of Self-Sabotage in Weight Loss

05:09 Unconscious Reasons for Holding onto Weight

08:09 Exploring Identity and Emotional Connections to Food

11:00 Engaging with Your Unconscious Mind

13:52 Transforming Negative Parts into Positive Change

17:02 Building Compassion and New Tools for Change

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

Summary:

In this episode of Emotional Eating with Marilyn, the focus is on self-awareness and its critical role in understanding and managing emotional eating. Marilyn discusses the definition of self-awareness, its connection to emotional eating, and various techniques to enhance self-awareness, including journaling, mindfulness, and understanding emotions through the Wheel of Emotions. The conversation emphasizes the importance of recognizing one's feelings and stress levels to reduce reliance on food for emotional comfort. Marilyn also highlights the significance of self-reflection and how our perceptions of others can reveal insights about ourselves.Chapters

00:00 Introduction to Self-Awareness

03:03 Understanding Self-Awareness and Emotional Eating

16:01 Tools for Enhancing Self-Awareness

Find me here

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the impact of attachment styles on emotional eating. She explains the four main attachment styles: secure, anxious, avoidant, and disorganized, and how they influence our relationships and emotional responses. Marilyn emphasizes the importance of understanding one's attachment style to improve relationships and reduce emotional eating. She provides insights into the dynamics between anxious and avoidant individuals and offers strategies for managing emotional eating by recognizing and addressing underlying feelings.

Takeaways

• Understanding attachment styles can help improve relationships.
• Emotional eating is often a response to unmet emotional needs.
• Anxious individuals seek constant reassurance from others.
• Avoidant individuals prefer solitude and may fear closeness.
• The anxious-avoidant dynamic can create a cycle of conflict.
• Childhood experiences shape our attachment styles in adulthood.
• Recognizing patterns in relationships can lead to healthier choices.
• It takes time and practice to change emotional eating habits.
• Feeling emotions without resorting to food is a key strategy.
• Self-awareness is essential for personal growth and healing.

Chapters

00:00 Understanding Attachment Styles and Emotional Eating

04:48 Exploring Anxious Attachment Style

09:51 The Avoidant Attachment Style

13:17 The Anxious-Avoidant Dynamic

15:22 Healing Through Awareness and Practice

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

My take on the Viral Tiktok Challenge called the Winter Arc Challenge+ crucial things to think of in the context of emotional eating!!

In this episode, Marilyn Rafih discusses the viral Winter Arc Challenge from TikTok, emphasizing the importance of self-awareness and caution when approaching self-improvement goals. She provides insights on how to tailor the challenge to individual needs, the significance of emotional well-being, and the long-term vision for personal growth beyond the immediate New Year resolutions.

Takeaways

• The Winter Arc Challenge is about self-improvement during the colder months.
• Caution is advised for those with a complicated relationship with food.
• It's important to approach challenges from a place of self-love, not self-hate.
• Tailor your goals to your own physical and mental state.
• Consider the long-term impact of your actions beyond January.
• Emotional eating can be triggered by stress and challenges in life.
• Bravery is required to start new challenges, even if you might fail at first.
• Focus on feelings rather than just quantifiable results.
• Social connections can help combat seasonal affective disorder.
• Think about your future self and what you want to achieve in the long run.

• Self-Improvement in the Cold Months
• Long-Term Growth Beyond New Year Resolutions

• "I really like the concept of winter arc."
• "Be cautious with the winter arc challenge."
• "Are you brave enough to start something new?"

Chapters

00:00 Introduction to Emotional Eating and Winter Arc Challenge

05:18 Cautions for the Winter Arc Challenge

07:47 Embracing the Challenge: When to Go Full Speed

08:44 Tailoring Your Approach to the Challenge

14:16 Long-Term Vision: Beyond January 2025

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, I discuss the emotional triggers that lead to eating in the workplace. I emphasize the importance of understanding and processing emotions rather than avoiding them. She provides examples of common workplace situations that can trigger emotional eating and offers a structured approach to identifying feelings and learning from them. The conversation also highlights the significance of building resilience and developing alternative coping strategies to manage emotional responses effectively.

Takeaways

• Understanding what triggers emotional eating at work is crucial.
• It's important to feel emotions rather than avoid them.
• Bouncing back quickly from emotional triggers is key.
• Common triggers include not being invited to meetings and receiving triggering emails.
• Identifying the situation and your feelings about it is the first step.
• Feelings can be subjective and vary from person to person.
• Past experiences can influence how we react to current situations.
• Developing a language for emotions can help in identifying them.
• Physical sensations can guide us in understanding our emotions.
• Building alternative coping strategies is essential for emotional resilience.

Chapters

00:00 Intro & Understanding Emotional Triggers at Work

04:16 Identifying Situations That Lead to Emotional Eating

09:01 The Role of Emotions in Workplace Dynamics

13:52 Building Resilience and Alternative Coping Strategies

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the trending concept of the dopamine menu and its impact on emotional eating.

Marilyn explains how dopamine influences cravings and emotional responses, the misinformation surrounding serotonin and dopamine on social media, and how to create a healthy dopamine menu alongside a serotonin menu to promote emotional wellbeing. The conversation emphasizes the importance of understanding these concepts to reduce emotional eating and improve mental health.

00:00 Intro & Understanding the Dopamine Menu

06:32 The Misinformation on Social Media

10:25 Building a Healthy Dopamine Menu

14:41 The Serotonin Menu for Emotional Wellbeing

Follow me on social media and get my journal here:

https://linktr.ee/marilynrafih

In today's episode I have Hind Frata; CEO and founder of Shiftogether; we talk about the "automatic" mode vs the "conscious" mode and how they are linked to emotional eating.

Things we talked about:

1.Understanding the conscious vs the automatic mode

2.Manifestations for the 2 modes in our daily lives

3.The link between emotional eating and the automatic mode

4.The power of consciousness and questioning

5.Replacing negative habits with conscious choices

6.Self-time and slowing down for well-being

7.Activating the 5 senses for energy and joy

8.Final Recommendations and conclusion

You can find Hind on LinkedIn Hind Frata | LinkedIn You can find all my details: including my social media, coaching options, and where to get my journal here: https://linktr.ee/marilynrafih

In this episode I talk about: 1.Why we are disconnected from our body sensations and feelings 2.How this is linked to emotional eating 3.A quick exercise to do and to keep for next mini binges You can find me here: https://linktr.ee/marilynrafih

Today I converse with Tracy Desjardins on how diets made her binge; how she healed herself from binge eating and the learnings from her book "The Diet Free Diva".

If you feel stuck in diets; not losing weight; obsessed by food, then this episode is for you.

You can find Tracy here: The Holistic Divas

Trigger Warning: we talk about eating disorders and diets.

Disclaimer: this conversation is not be taken as healthcare professional advice.

In this episode I tell you how to deal with cravings, impulses and urges to eat; especially when they are caused by low mood and emotional eating

Do you clothes make you eat emotionally? In this episode, we discuss body sensation that make us eat emotionally.

If you are struggling, consider therapy with BetterHelp #ad. Click https://betterhelp.com/EEM for 10% discount on your first month of therapy with a credentialed professional specific to your needs. I had the privilege to discuss coping mechanisms for anxious emotional eating with Emma from Therapy in a Nutshell. Emma’s YouTube channel: https://m.youtube.com/c/TherapyinaNutshell ; to book coaching time with me : https://www.marilynrafih.com/1-on-1-coaching-program

Summary

In this episode of Emotional Eating with Marilyn, the focus is on the concept of self-talk and its significant link to emotional eating. Marilyn discusses how self-talk influences our emotional well-being and the quality of our lives. She emphasizes the importance of recognizing negative self-talk patterns and offers practical exercises, including journaling, to foster self-compassion and understanding. The episode aims to guide listeners on their journey to improve their relationship with food and themselves by cultivating a healthier inner dialogue.

Takeaways

• Self-talk is a crucial factor in emotional eating.
• Recognizing negative self-talk is the first step to change.
• Improving well-being can reduce the urge to eat emotionally.
• Journaling can help identify and shift negative self-talk.
• Compassion towards oneself is essential for healing.
• Healing is a non-linear journey with ups and downs.
• Self-talk often reflects the voices of caregivers from childhood.
• Practicing self-compassion can lead to better emotional health.
• Awareness of self-talk can improve overall quality of life.
• The journey of self-improvement requires patience and understanding

Chapters

00:00 Introduction to Self-Talk and Emotional Eating

03:48 Understanding Self-Talk and Its Impact

07:07 The Role of Childhood in Self-Talk

11:46 Journaling Exercise for Self-Reflection

15:49 Compassion and Self-Understanding

Find me here

https://linktr.ee/marilynrafih

In this episode we discuss how to regain power on yourself, you decisions (including eating)... in short: how to lead yourself!

You can find Dr Ron Stotts here:

https://ronstotts.com/

You can find my details here: https://linktr.ee/marilynrafih Including where to buy The Positive Journal on Emotional Eating, how to get coaching sessions with me and my social media accounts