Nighttime Eating

Hi Listeners:Yes, you read the title for meaning correctly. We are saying goodbye for now (after a year and a half of making this podcast for you.) As a full circle moment-this is a replay of the very first episode of Real Over Ideal Podcast: “If you try this you won’t die.”It seems a fitting punctuation to the show: we’ve said what felt important to say at this point, talked to some great guests and dispensed some fantastic and practical advice that we use ourselves!Despite the fact that podcasting has become bigger business - this pod has always been a humble, homemade project. There are many more podcasts out there with larger support margins - and we need to leave the work with them for now. If you’d like to hear more- let us know.Thank you for being here and listening along the way. And don’t forget:Keep it Real Over Ideal.💜Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Hey listeners:The sound on this episode is a little funky- and we apologize! But since summer is pretty much a wrap— we wanted to get it out there.And no matter what time of year it is: we need our water.Let’s talk about what is essential about drinking your water and why we all need to stay hydrated. Stay cool!  Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Remembering 9/11: Memory, Dignity, and Refusing to Sanitize TerrorismThis episode is part 1 of a 2 part remembrance of the September 11, 2001 terrorist attacks perpetrated by Islamic Fundamentalists.The episode focuses on memory, honoring the victims of such heinous acts, and on assuring that these events are not repackaged as less terrible than they were.The episode decries minimizing or sanitizing the events and frames remembrance as a moral act of honoring the victims and first responders. It cannot be changed or softened: the victims of the 9/11 attacks were murdered by Islamic fundamentalists.Vanessa gives special acknowledgment to first responders, including firefighters, police officers, and EMS workers. A brief moment of silence is included as a tribute to those who died and those affected.*note: the follow up episode will publish on 9/10/26, on the eve of the 25th anniversary of the terrorist attacks of 9/11/2001.Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Swiping for Something Real with Pieter NiemannIn today's epsiode- our guest, Pieter Niemann, joins Vanessa to speak about relationships and connections with the added context of Pieter's book, publishing on October 1st, 2026, Swiping for Something Real. **Dear listeners--you may notice some sound quality issues in this episode-- for which we apologize!, This was a great conversation, so despite some backgroun echo--we wanted to go ahead, even if sound isn't perfect-- we are "Real Over Ideal" after all.Anyhow...on today's episode, Vanessa speaks with Pieter Niemann, a writer based in Zurich with training in mental health, about why modern dating and connection feel so exhausting. Vanessa and Pieter dig into the difference between being wanted and being known, how apps can create the illusion of connection, and why authenticity matters more than performance in relationships.They also explore neurodivergence, masking neurodivergent traits, disclosure, and the role of self-knowledge in building better romantic and platonic relationships. Pieter shares how his own life experience shaped the ideas in his upcoming book, Swiping for Something Real.Key topicsIn this episode: why names matter as an early form of identity and connectionPieter explains the difference between being wanted and being knownThe conversation critiques dating apps as catalogs and introductions, not the relationship itselfVanessa shares a dating story and the shift from seeking approval to seeking connectionHow instant gratification culture makes relationships feel harder to buildPieter talks about how apps can be useful for safety and community, especially for queer peopleThe episode explores disclosure around autism, neurodivergence, and being misunderstoodPieter describes how rules, structure, and learned social scripts shaped his lifeVanessa and Pieter discuss masking, overstimulation, and the importance of authenticityThe closing theme: build your own life, identity, and community first, then invite others inTimestamps(00:00) Meet Pieter Niemann and the conversation about relationships (02:22) The meaning of a name and why identity matters (05:21) Why connection has become harder in the age of screens (08:13) Being wanted versus being known (12:27) What dating apps are good for and where they fall short (15:06) Why asking what someone is looking for can be too binary (19:49) Dating apps as catalogs, not authentic connection (21:56) Why in-person chemistry reveals more than profile matching (22:38) Deciding whether and when to disclose autism (24:28) What it feels like when people see autism as a flaw (27:27) Identity, judgment, and the fear of being misunderstood (30:24) Learning social rules, structure, and self-management (32:23) From dancing to acting to therapy work: learning connection through practice (36:46) Masking and the cognitive effort of moving through the world (38:14) Authenticity, overstimulation, and asking for what you need (42:32) Introversion, nervous energy, and managing connection (45:33) Knowing your limits in relationships (47:03) Build your life first, then invite people in (49:31) Dating as a season, not a waiting room (51:07) Pieter shares the book and how to preorder itPieter Niemann can be reached here:https://pieterniemann.com/  https://www.instagram.com/pieter_niemann_author/Pieter is the author of Swiping for Something Real out on October 1st, 2026. It is presently available for preorder.Pieter is based in Zurich and writes about connection, loneliness, and what it means to be human from inside the experiences he explores.Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Decision Fatigue and How to Make Choosing EasierThis episode explains why decision fatigue is real, what it does to your brain, and why even small choices can feel impossible by the end of the day. Vanessa Gorelkin, your host, a licensed therapist and executive coach, breaks down the neuroscience and behavior patterns behind overwhelm, then shares practical ways to reduce the number of decisions you make.The ‘Untangle This’ of this episode is a relatable question about post-college uncertainty— the answer includes a key reminder that you do not need the perfect answer, just a starting point.Key topicsDecision fatigue is a measurable decline in decision quality after making many choices throughout the dayThe average adult makes about 35,000 decisions a day, most of them small but cumulatively drainingLate-day decision collapse shows up as impulse control failures, avoidance, shortcut-taking, and feeling stuckThe prefrontal cortex handles planning and rational choice, and it becomes less efficient as the day goes onGlutamate buildup in the lateral prefrontal cortex helps explain why controlled thinking starts to feel too costlyDecision fatigue isn’t laziness or lack of discipline, but a real neural and metabolic shift toward low-effort default choicesEvening dopamine makes comfort behaviors like food, scrolling, and shopping feel more rewardingDecision fatigue affects real-world settings like healthcare, criminal justice, parenting, and workplace performancePractical ways to reduce overload include batching big decisions early, simplifying options, automating low-stakes choices, and using routinesPerfectionism adds a hidden tax to decision-making, so “good enough” is often the better strategyNotable quotables:“Decision fatigue is a measurable decline in decision quality after making many choices throughout the day.”“You don't need to choose the perfect path. You need to choose a starting point.”“You can't think your way to clarity. You have to act your way there.”Action itemsDecide dinner or other routine choices earlier in the dayPut workout clothes out before evening arrivesReduce daily choices by using routines and defaultsTake breaks before you feel completely drainedUse “future me” as a guide when perfectionism kicks in- what would ‘future me’ appreciate?Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Why Nighttime Snacking Is Normal—and How to Manage ItThis episode explores the psychological and physiological reasons behind nighttime eating, distinguishing between habitual snacking and clinical nighttime eating syndrome. She offers practical tips to recognize patterns, respect your body's signals, and develop healthier nighttime routines.Key topics: The biological basis for nighttime hunger, including changes in hormone levels like ghrelin and leptin How circadian rhythms influence appetite and impulse control at nightThe impact of underfueling during the day on evening snacking tendenciesThe role of stress hormones like cortisol in evening eating behaviorsHow habit loops and emotional cues reinforce late-night eating patternsDifferentiating normal habits from clinical conditions like nighttime eating syndrome Practical strategies to break the cycle, including setting kitchen cut-off times and creating post-meal ritualsThe importance of satisfying meals to prevent night cravingsHow transition rituals can cue your body that eating is complete Timestamps: 00:00 - Why nighttime eating is a deeply human behavior 00:14 - Exploring the urge to eat after dinner and how it manifests 02:36 - The role of circadian rhythms in appetite regulation 03:36 - Impact of underfueling during the day on nighttime snacking 04:07 - Stress hormones and emotional eating in the evening 04:52 - Habit loops and memory-driven cravings 05:00 - The "I deserve it" affect and reward seeking at night 05:27 - Differentiating between normal habits and nighttime eating syndrome 06:24 - Importance of understanding the clinical aspect for proper evaluation 07:04 - Practical experiment: setting a kitchen cutoff time around dinner 08:53 - Responding to listener questions about post-dinner snacking habits 09:19 - How proximity to food, transitions, and emotional fatigue contribute to evening eating 10:20 - Strategies for satisfying dinners, closing the kitchen early, and creating effective evening rituals 11:54 - How understanding habits can help manage nighttime eating patternsIf you find yourself struggling with late-night snacking, remember—it's a pattern, not a flaw, and it can be understood, interrupted, and reshaped with mindful strategies. Vanessa offers insights into creating a satisfying, balanced approach to evening eating that respects both your physiology and emotional needs.Thanks for listening to Real Over Ideal. If this episode resonated, please share it with someone who might benefit, subscribe or follow the show, and consider leaving a five-star review to help others discover these helpful insights.Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Hey Listeners: You'll notice some new music starting with this episode. Our editing software updated ownership of some of the tracks-- so we're trying some new things. Let us know what you think!The Power of Walking: Beyond Trademark Hype and the Benefits for Your Nervous SystemDiscover why walking is a timeless, universal activity rooted in human history—and how it can serve as a powerful tool for emotional regulation, stress relief, and nervous system maintenance. In this episode, Vanessa Gorelkin breaks down the cultural significance of walking, dispels myths around the trending "hot girl walk," and shares practical tips to turn every walk into a self-care routine.Key Topics:The true meaning of trademarks and what they can and cannot protect, specifically in relation to phrases like "hot girl walk"The cultural and physiological significance of walking as an inherently human activityHow walking activates your parasympathetic nervous system, promoting calm and emotional regulationThe neuroscience behind rhythmic bilateral movements and their effect on stress and anxietyPractical steps to maximize stress relief and nervous system regulation during your walkThe distinction between the cultural phenomenon of "hot girl walk" and the physical/mental benefits of walkingWhy movement matters more than aesthetics or branding effortsAddressing public sentiment around trademarks on activities that belong to everyoneClick here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Understanding the Cultural Shift Around Body Image and GLP-1s In this episode, Vanessa Gorelkin explores the rise of GLP-1 drugs like Ozempic and their complex impact on body image, health perceptions, and societal norms. She offers a clear, insightful critique of the trend, emphasizing that health and worth are about much more than body size.Key Topics: The cultural and social media influence on body image and the normalization of weight loss drugs The biological and physiological effects of GLP-1 medications and their long-term implications How societal narratives link thinness to health, morality, and worth The importance of redefining health beyond appearance and size Practical advice for navigating body acceptance and resisting the shrinking trend The science behind weight regain after stopping medications and potential side effects The significance of body neutrality and affirming identity outside of societal standards Timestamps: 00:37 - Introduction: Body not a trend, physiology fights back 00:52 - Personal background and purpose of the episode 01:09 - The cultural shift: GLP-1 drugs and social media narratives 01:40 - Advertising and societal pressures to slim down 02:28 - Why thinness doesn’t equate to longevity 03:08 - Body acceptance and rejecting the trend of shrinking 03:43 - The impact of canceling food and appetite through medication 04:06 - Distinguishing between medical use and societal normalization 04:27 - The original purpose of GLP-1 medications in diabetes management 05:06 - The projected scale of GLP-1 usage in America by 2030 05:29 - Framing weight loss as a moral versus medical issue 06:08 - The fragility of weight loss achieved through medications 06:58 - Research on weight regain after stopping GLP-1s 07:23 - Biological mechanisms behind weight regain and hunger hormones 07:38 - The body's rebound effect and metabolism adaptation 08:18 - The behavioral side: scaffolding and emotional patterns 08:45 - Societal obsession: thinness as moral virtue 09:11 - Side effects and health risks of GLP-1s 09:25 - Chronic issues like gastroparesis, gallstones, and nutritional deficiencies 10:20 - Mood disturbances and long-term effects for diabetics 11:10 - The importance of existing fully in your body as resistance 11:49 - Moving away from transformation narratives toward acceptance 12:16 - Redefining health: from moral to functional and holistic 12:46 - The difference between appearance and actual health metrics 13:16 - Reclaiming personal health choices and self-trust 14:06 - Challenging the association of thinness with health and effort 15:30 - Reframing health with new vocabulary: strength, stability, connection 16:03 - The importance of non-morally judging health status 16:41 - The value of tapering off medications and understanding reversibility 17:14 - Informed decision-making about long-term medication use 17:25 - Practical tips: social media detox, eating in public, mirror practices 17:55 - Challenging internalized shame and societal expectations 18:25 - Embracing your body as your home, not a project to fix 19:07 - Closing thoughts: authenticity and self-worth beyond weightResources & Links: Vanessa Gorelkin — for therapy and body image support Connect with Vanessa Gorelkin: Website Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

If you ever feel crushing doubts about yourself- especially in circumstances that baffle you, this episode is for you.Overcoming Imposter Syndrome: A Personal Reflection and Practical GuideIn this episode, Vanessa Gorelkin candidly shares her ongoing battle with imposter syndrome while creating content about it. Her honest narrative serves as both a personal case study and a guide for listeners grappling with similar doubts. Discover insights about the prevalence, causes, and scientifically-backed strategies to address imposter feelings.Main Topics Covered: Vanessa’s personal experience with imposter syndrome during episode creationThe scientific understanding of imposter syndrome as a cognitive distortionWhy high-achievers are especially prone to self-doubt The role of workplace environments and societal expectations in fostering imposter feelings Practical tips to recognize and challenge imposter syndrome in real timeReframing self-doubt: from incompetence to care and responsibilityThe importance of self-compassion and perspective-taking during career transitionsAdditional notes: Remember, imposter syndrome is a common human experience—your feelings do not define your capabilities. Embrace the discomfort as part of your growth journey, and give yourself credit for the progress you are making.Click here to get in touch Thanks for listening!Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:[email protected] is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6abIf you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467