Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten

To watch this episode, please visit Rachel’s YouTube channel.

Listeners can find Ashleigh VanHouten on Instagram @themusclemaven

In this episode we chat about tips to replace undesired habits, remedying gut health with food, seed cycling, the concept of intuitive eating.. and more!

“You will feel so accomplished by the end of the day, just looking back at that one day and saying, ‘Wow, I did it! I was able to just stick with that one day stick with the schedule.’ And that's going to give you momentum into the next day.” Rachel Gregory

“You don't always have to replace everything with food or with something that's going to make you feel like you're settling, right? Because if you're eating for comfort or boredom, not because you're hungry, you don't need to replace that food with a healthier food, because you don't actually need the food.” Ashleigh VanHouten

Today’s Questions:

• What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
• Is tracking macros necessary?  I feel like I like it for the structure but find it also unhealthy or monotonous.
• I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals?
• What exactly is Intuitive Eating?

Top Takeaways:

• One simple trick to get back on track if you’re stress or emotionally eating
• How to replace unhealthy habits with new ones… without the cold turkey method
• If you’re spinning your wheels and not seeing results with your plan.. It might be time to invest in a coach
• If you’re experiencing gut distress, it might be beneficial to try an elimination type diet

Show Notes:

• [0:00] Hey Hey! Welcome back to the show! Rachel introduces the solo as a live q&a
• [2:00] Rachel and Ashleigh welcome the S&S challengers back to a live chat about boredom and emotional eating
• [6:00] Ashleigh dives into the topics covered during this episode related to: maintaining good habits while under stress, and comfort boredom/sadness eating
• [10:30] When times are stressful is when it's time to just plan for one day of good habits
• [13:30] How to replace unhealthy habits with new ones
• [18:00] Varying degrees of emotional eating and why it's important to know you’re not alone
• [20:00] Muscle Maven Radio Dr. Elly Michelle | Q&A about hormones...
• [24:00] If you want to change your attitude towards food and the guilt associated with eating.. Check out Wired To Eat by Rob Wolf
• [25:30] The way you feel about food is the way your body metabolizes it
• [27:30] Question: What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
• [33:00] Dr. Michael Russo, MD The Gut Health Doctor you might want to check out if you have gut health questions 
• [35:30] I ate pizza and then the next day I got my period.. Does anyone have that issue?
• [36:00] Episode 16: Blood Sugar Tracking & Fat Loss, Irregular Cycles, and Keto & Breastfeeding Tips, Seed Cycling Part One, Seed Cycling Part Two
• [37:30] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
• [40:30] The Dutch Test: Full Hormone Panel
• [42:30] Question: Is tracking macros necessary?  I feel like I like it for the structure but find it also unhealthy or monotonous 
• [47:30] Metabolic Flexibility could be considered the healthier approach to ‘If it fits your macros’ 
• [49:30] Question: I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Breakfasts are pretty simple. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals.
• [56:30] What exactly is Intuitive Eating?
• [59:00] The Hungry Brain
• [59:30] Atomic Habits

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).