Building a Dopamine Menu: Things to do instead of Emotional Eating

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

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 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

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