Hello my friends, welcome to the Healthy Eating for Busy Women podcast. My name is Kat and I am happy to be here with you today. And once again, I am so happy that you found time out of your maybe hectic schedule or […0.6s] know your overwhelming day to sit […0.5s] and listen to this episode. Because I am here just to help you make […0.4s] healthy eating, weight loss, your health journey, whatever that entails just a bit easier. And for those of you who are new, I have spent the last almost 10 years helping women in this area from all around the world. And specifically it’s helping us heal our relationship with food without sacrificing those results we want. So that is what I am here to help you do.And I don’t know if y’all can hear in the background, Gus is making his little bed […0.5s] next to me on the floor. So he’s one of those dogs that scratches 20 times in a circle before he gets comfortable. So […0.7s] he might just be doing that for a while. So hopefully […0.5s] it’s not too much of a distraction.Sometimes the mic doesn’t even pick up these things. But […0.8s] anyway, I wanna talk about burnout today because a lot of you are trying to change the way you eat, lose weight, really make these changes without understanding that you are burnt out. And you will not be able to move forward long term until you heal this burnout now. Luckily, you do not have to halt […0.5s] your healthy eating and weight loss progress if you are burnt out. Actually the same work that you will use to heal burnout […0.5s] is going to, […0.7s] improve your eating habits by nature as well.It’s actually all the same healing and that is what I teach. So in this episode today I want to talk about the two big areas to consider when it comes to burnout and how to solve for each of them.And it’s gonna sound a little bit out there maybe for those of you who are new to work with the brain or emotional work, but just hang with me here because I promise it’s gonna help you have an open mind. And the very first thing I wanna talk about is your reasons for actions […0.4s] that you are taking in your life.So this is the root cause of a lot of burnout. And what I mean by the reasons for actions you take, it’s the thoughts you are constantly having in different areas of your life. So what will lead to burnout not just in a health journey, but any area of your life.Is if you are having reasons for doing things that drain you. So if you are losing weight for a reason that drains you and pressures you over time, that is going to cause you to burn out and quit. If you are having thoughts around healthy eating that drain you, you will burn out and quit things. […0.6s] This has to do with areas like exercise and work as well. It all works the same way.And why I’m talking about not just areas of health but all aspects of life today is because […0.6s] all areas of your life in which you are draining yourself with your thoughts are going to create burnout. And you can’t effectively change your eating habits, lose weight […0.6s] with burnout happening.It doesn’t matter where it’s coming from, and so what I wanna talk about first is how we’re creating burnout. Okay, it’s when we choose those thought patterns, or we never question those thought patterns that drain us over time.So I’m gonna give you guys a really practical client example that she recently shared with me. And it’s kind of great because this doesn’t directly have to do with weight loss, although she does have weight loss goals. And this just happened over the holiday.So she told me that she went home, and there were moments of emotional eating she had, because she really just felt so drained. And I’m laughing, cause it’s, kind of relatable.She said when she goes home […0.5s] to visit her family that they hand her, a to do list or a checklist to help them out with, right. And she said that when she […0.6s] spends time with her family, she feels a lot of pressure.And so I asked her, what thoughts do you have about this to do list when you are with your family? And what she said to me is she said that she has the belief […0.5s] that it’s all on me because if I don’t do it, no one else will. And this is just a thought that she had never questioned before.And so what ended up happening, I want you to imagine is when you have thoughts and beliefs about things in your life that you have never questioned, they are gonna keep running in the background, and they are going to fuel the decisions you make. And that is going to drain you.So for this client, she ended up doing that to do list from the pressure that it was all on her. And she genuinely was believing that without questioning it. And then […0.4s] it just took away all her energy which then left her emotionally eating.Because emotional eating, you guys, it is not a character flaw. It is a product of burnout or stress on your body, and it’s a survival tactic from the brain.So if you’re finding yourself emotionally eating rather than going to willpower or blaming yourself for not being committed or prioritizing your goals, first, I want you to consider where in my life am I having belief patterns that drain me when I take action from those reasons?So for this client, her thought that it was her was draining her when she did this to do list. So then she emotionally ate over the holidays. Does that make sense? So […0.6s] hope that makes sense.And from here, I want us to understand something else. It’s not always when we have reasons for doing something. It’s also when we have reasons for not doing something that can also drain us. It’s about the thought and the emotional fuel. It’s not necessarily about […0.5s] doing the right thing or not doing the right thing. And so […0.5s] for the same example, what we discovered with this client was […0.5s] how, what is a thought […0.4s] that would also drain you, for not doing it, right?So if she didn’t do that to do list, what would that reason be? And the thought she had was, well, they should know how to do this by themselves. They should know how to, make this work without me.And so I said, how does that make you feel? And she said, well, it makes me feel resentful. And I was like, I want you to imagine that you decide not to do the to do list from resentment. Does that drain you? And it’s no secret, of course, right? That energy feels very draining.And so I want you guys to understand, in case you’re making it about the actions, doing something or not doing something, it’s not about that. It’s not about whether we do or don’t do something at work or with our family or with weight loss or with healthy eating.It’s what are our reasons for doing something or not doing something, and what is that emotional fuel in your body. Is it draining you, or is it restoring you? Is it stabilizing you? Right? And so what we got to is what will help her heal the burnout, and this is just one side of the coin.We’re gonna talk about another area with burnout 2, but when it comes to your thoughts not draining you and instead fueling you, I asked her without any expectation.I said, in this scenario with the to do list, is there a thought that […0.4s] you have with the to do list where you would like your reasons for completing it?And she said, actually some of the family members were dealing with loss and she really wanted to contribute because she wanted to be helpful. And she understood […0.6s] why they were having all those feelings and it was a really hard time.And so it’s interesting, right, because she actually did want to do the to do list because that was a reason for why she did it, which was the feeling of love, probably, right? It was, […0.7s] that generosity, but the reason that was fueling her perpetually was that she had to.Does that make sense? And here’s the thing, you guys, we’re not talking about positive thinking. That’s not what’s going on here. We’re not saying replace the with the positive thought, right?What we’re saying is your brain is gonna give you multiple options for doing things or not doing things based on your beliefs. And we’re gonna have beliefs that drain us and believes that fuel us to do things. It’s important that we don’t indulge and take action from […0.5s] the belief that drains us. Notice it.And then make sure you establish your reasons for doing something or not doing something that […0.5s] fuels you. So that would be in that moment, seeing I believe that it won’t get done unless I do it. And I know that feels pressuring, but I know that’s not technically true.I can’t prove that, right? I can’t prove that they won’t do something. So I see that it’s a belief. So a reason I like for doing this actually is because I want to be helpful during this tough time for my family.Does that make sense? And so […0.5s] really we can also have reasons that fuel us for not doing something, right? We can think, this isn’t in my capacity today. I will do this tomorrow, whatever that is, but really […0.5s] all I want you to get you is that your thoughts matter here.I don’t want you to micromanage this and to overthink this, but your thoughts for why you do what you do matter.And in a health journey or weight loss journey or changing your eating habits, you really wanna consider if you are burning out and not being consistent in those areas. What is the valid […0.5s] reason for why you are not continuing taking action?Because you will find […0.5s] when you’re in a good stride with healthy eating and weight loss, and you show up, and it doesn’t feel like it was very hard, you’re gonna have reasons for doing it that have fueled you each day and doesn’t exhaust you.When you have reasons that exhaust you, whether that’s overly positive excitement and this is gonna change everything for me, or really negative, I have to do this and it feels pressuring.Your emotional fuel […0.6s] is by far […0.4s] the best use of strategy, right? If you can strategize your emotional fuel for taking action and making decisions, it’s gonna not only prevent burnout, but it’s gonna allow you to be consistent long term with healthy eating and weight loss.So if this sounds a little outside the box, if this is your first episode with me, welcome.Haha, if you’ve never participated in thought work before in this area, this is a lot to take in, maybe all at once, but it really matters. So if you want more support with this right, my membership walks you through in a really simple way, so feel free to check that out at catrentice. Com forward slash membership. It makes it all really digestible.So […0.5s] first reason for burnout is […0.6s] our thoughts with actions we take.Here’s the second reason for burnout, and this is one that is going to be […0.6s] easier to spot, maybe, […0.4s] right now, right away. It’s when you are outpacing your nervous system.So I’m gonna talk about another client actually, and in this example. It’s the New Year. We all feel motivated to plan, to set goals to really, uh, ourselves and change our whole lives at the beginning of the year, right?I have that in my mind too. And it can be helpful, but it really starts to hurt us when we start out pacing our nervous system.Because I have a client […0.6s] who right now she’s like, I know I should be planning, I know I should be strategizing because this goal […0.4s] really, matters to me, but she said she has a resistance to planning and really creating a calendar because it feels like to […0.6s] much. And I said, well, why create a calendar, right?Why plan out a to Z, exactly how you’re going to achieve this goal right now? And she said, well, I don’t really know. It feels like I should. And I was like, okay.That reason […0.4s] feel fueling to you or draining? She’s like, it absolutely feels draining. Okay. Then we walked it back turns out […0.4s] the reason that didn’t feel draining to her for what action she wanted to take was just making decisions fresh sheets each day.And what I mean by this is rather than planning out her whole week or her whole year, um, pressuring herself to do a specific way every day.For her, it ended up being the right thing to just wake up and set her intentions each day with food, exercise, weight loss. And then go about it based on how she was feeling that day. And if this sounds confusing, I wanna bottle it down to one question.Okay, a lot of you guys will set plans, you up your calendar, set strategies over and over and over again.You’ll dabble in all different strategies, but then you find a point when you stop […0.5s] wanting to show up to it, or you feel like you don’t have a capacity to show up for it, and you quit.And where this gets really confusing for high achievers or ambitious women is logically, we know we can do something and physically we know we’re able to do something. So then why are we not doing it?This has to do a lot of the time with our nervous systems capacity. And there will be some moments that you wake up and you look at a to do list or you look at things that you plan to do that day. And there’s a part of your body, um, in your body that says, nope, not that.And it’s not gonna be going to the opposite end of the spectrum and quitting and not taking action at all, but it might look like an adjusted […0.4s] version. Okay, another example for this client actually was she was like, okay, more fast food, right?No more eating out. And what I said to her, I said, hold on, what if what’s accessible to your nervous system right now is still ordering from the same places you order, you, just adjust […0.6s] the meals, you’re eating […0.4s] a bit, right? You just eat less, you get a smaller portion, you choose healthier options where you can, and what if you let that be enough right now, immediately her body felt more at ease, and she felt relief because she wasn’t trying to outpace her nervous system or where she was at.Because any changes you make, my friends, you are going to have to adapt to them. Your body hates change, your brain hates change, uh, that’s a survival tactic, right? It’s just very primitive. So your body is on your team, but we also can’t outpace it, right? We have to honor it.We have to go at the level of healing that it wants to go through. And this is why your New Year plans or your calendar plans start being problematic when you’re trying to force yourself faster than your healing is telling you it can go.So what a relief would, uh, be if rather than planning ahead too far or having expectations of how your health journey should go? Every morning, you wake up, maybe you journal, and you ask yourself, what is within my capacity today?How can I honor the capacity of my energy and my nervous system today while working towards my goal? Does this difference in approach make sense, right? Versus here’s my goal and here’s what I should do to show up to it. We’re not even considering our energetic or emotional capacity at all.Versus strategizing actually being resourceful and thinking, okay, what in my capacity today? And how can I make my goal work in my capacity today? This keeps you in the game, it keeps you from quitting and it keeps you consistent, because consistency, we just need you to keep showing up.It doesn’t matter if your performance looks like 100% or 60% or 70%, we just need you to keep showing up. And that’s gonna be what you need to adapt to, right?You’re gonna have to adapt to doing less on some days, but you’re still showing up. And it’s better than burning yourself out and then quitting for long periods of time, right?So I want you to just consider […0.4s] what it would look like to go at the pace of your nervous system, and have reasons that fuel you for taking action in your health journey, your weight loss journey, or other areas of your life.Notice the thoughts that drain you, notice the thoughts that serve you, and notice where you aren’t questioning belief systems that […0.5s] allow it to take your energy, right. Because what I do with my clients is we really take inventory of our thoughts that were thinking daily.We look at all of it, and we question it, and we look at, oh, how is this creating my stress, creating my results? Because I promise you guys, this thought work that you’re not doing, it’s gonna validate you once you do do it.And you see, of course, I haven’t been creating the results, because this is what I’m believing every day, right.For my client, of course, she emotionally ate during the holidays because that’s what she was believing. That’s the pressure she was perpetuating all this time, and all of us are no different. I’ve got my thought patterns that drain me as well. And I just have to be […0.4s] really mindful of them.Okay, so you have a limited amount […0.5s] of emotional energy to spend every day. The goal is for you to not waste emotional energy on thought patterns that drain that energy. And the goal isn’t to waste energy by outpacing what your capacity is everyday. Does that make sense?This is an episode that is full of a lot of information. I really just gave you guys a lot here. So […0.6s] if you just even took a little something away from it that sits with you, maybe not all of it did today, but a little something that sits with you, it is enough. And I just want you to consider it.And what I’ll also mention is if you want a process that makes this kind of healing work really digestible for you and simple and not overwhelming, then I highly recommend getting inside my own habits membership. It is such a great process and it is my proven process that has helped women lose over 100 pounds in the past almost decade.It really is fantastic. But more so than that, I think the best part about the program is the community. It is the women who are in there from around the world, just […0.5s] really all focusing on one common goal and validating each other and supporting each other.So if this sounds like something you’re wanting and you don’t wanna do this alone, we have a spot for you.We would welcome you with open arms and again, go to cap rent us com forward slash membership and you can explore if you think that’s a good fit for you. Okay? But love you so much if whether this is your first time listening to this podcast or you’ve been here a while, I am so grateful for you.I know how much, um, it to take time out of your day to listen to a podcast and actually devote that focus to these teachings. And so I don’t take that for granted. I […0.7s] love you all so much and I hope you have a good rest of your week and I will talk to you next week.