Mindful Eating: Insights with Comfort Eating Coach Jillian Beck-Rogers

Welcome to Episode 4 of the ANEW Body Insight podcast, where we continue our mission to empower and inspire your journey to optimal health. Hosted by Dr. Supatra Tovar, a clinical psychologist, registered dietitian, fitness expert, and author of "Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life," and Chantal Donnelly, physical therapist and author of "Settled: How to Find Calm in a Stress-Inducing World," this episode dives deep into the personal and professional journey of Jillian Beck-Rogers, a certified health and wellness coach.

Jillian's work is centered around helping individuals find balance and joy in their eating habits, without the guilt and shame often associated with diet culture. She discusses her philosophy of upgrading food choices rather than eliminating entire food groups, and how she guides her clients to understand and manage their cravings in a healthy way.

Jillian's journey is also marked by her love for rock climbing, a sport that has significantly impacted her life. She talks about how climbing has taught her about pushing past perceived limits, building physical and mental strength, and finding empowerment through challenging activities. This mindful practice has become a crucial part of her routine, offering both physical exercise and mental relaxation.

During the episode, Jillian also provides practical advice for those struggling with comfort eating, especially during midlife transitions like perimenopause and menopause. She emphasizes the importance of slowing down, savoring meals, and understanding the difference between physical and emotional hunger. By tuning into their bodies and making more mindful choices, individuals can achieve a healthier, more balanced relationship with food.

For those who can't work with her directly, Jillian recommends reading "Atomic Habits" by James Clear to understand the science of habit formation and make lasting changes. She also offers a free guide with nine healthy snack and breakfast ideas, which can be found on her website, Jillian Health and Wellness.

Jillian is active on Instagram at @jillianbeckrogers, where she shares tips, recipes, and motivational content to help her followers on their health and wellness journeys. She also hosts various workshops and challenges, such as the upcoming "Conquer Your Cravings" three-day kickstart, which focuses on identifying and satisfying cravings in a healthy way. Jillian Beck-Rogers' website is  jillianhealthandwellness.com.

The ANEW Body Insight podcast continues to bring you inspiring stories and expert advice to support your wellness journey. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast.

To watch this episode on YouTube, visit My Anew Insight.

Join us an

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!

Transcript

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Welcome to the ANEW Body Insight podcast.

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Empowering and inspiring your journey to optimal health.

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Hosted by Dr. Supatra

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Tovar, clinical psychologist, registered dietitian, fitness expert

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and author of Deprogram Diet Culture:

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Rethink Your

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Relationship With Food, Heal Your Mind, and Live a Diet-Free Life.

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And Chantal Donnelly, physical therapist and author of Settled:

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How to Find Calm in a Stress Inducing World.

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We follow our guests’ journey to optimal health,

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providing you with the keys to unlock your own wellness path.

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Tune in and evolve with us.

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Welcome back to the Anew Body Insight podcast.

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We are back for the second half of our interview with Jillian Beck-Rogers.

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Jillian gave us some illuminating information about her transition

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from the fashion industry to helping those struggling with comfort eating.

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We are eager to learn a whole lot more.

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Jillian. Welcome back. Thanks for having me.

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Wonderful.

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You, I have heard, are an avid rock climber.

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How has this sport enhanced your life?

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What do you learn from it?

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Yeah.

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So it's funny because, like, when I was younger, I was not considered athletic.

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I mean, I did do dance in grade school growing up,

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so that was kind of my athleticism, if we'll even call it that.

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I was not into team sports, though.

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That was not my thing.

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There was one summer where a friend of mine

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was really into cross-country and kind of sold me on it.

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I was like, I'm going to join cross-country.

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And I lasted about, you know, one practice session, which was supposedly an easy

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session during the summer, and it was so hot and humid because I grew up

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in Kansas and Kansas City area, very hot and humid.

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I just about died and I was like, I am not joining cross country.

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This is not happening.

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So I, I was just never that person who was very athletic,

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going to the gym was just not something that was really like on my mind.

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But many like, years ago, I

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got into rock climbing

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because one of my husband's coworkers invited a group of us to go

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and I think my husband was, like, shocked that I agreed to it because he was like,

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even though he even knew that I was just not that person.

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But I was scared of heights.

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But I was intrigued.

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It did seem fun and I was like, let's try this.

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Why not?

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Thinking I would probably never try it again.

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But I ended up kind of like loving it.

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And I also just loved

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the feeling of, you know, going past

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what I thought was possible for myself and feeling stronger and more capable.

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I'm not going to lie, it's it feels very empowering.

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When you're in a gym that's predominantly men, there's definitely women there.

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But when the men are impressed

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at how strong the women are, I'm like, this is something I can be a part of.

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I like this.

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So I got really into it.

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Me and my husband started going three times a week,

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and when we lived in New York City back then, and now we live in LA.

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Eight years later, we're still going three times a week together.

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so he's my accountability buddy.

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We push each other.

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but it's really just changed my perspective.

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Like I said, you know, the exercise doesn't have to be this thing

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that we check off of our list, that we're just like, ugh I have to do this.

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It can be something.

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Maybe not all of the time, but it can be something

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that's fun, that you enjoy, that makes you feel empowered.

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It makes like, for me, climbing makes me feel strong

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and more capable of ways that I didn't know that I could be.

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And I was, you know, I surprised myself with my physical strength

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and all of those things.

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So it just felt very empowering.

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And it's a really good stress relief.

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You know,

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I like to say it's a good exercise to do for yourself physically,

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but also mentally, because you're doing this puzzle

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with your brain and your body at the same time,

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so you can't really be stressing about

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whatever it was that was stressing you out earlier

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that day while you're on the wall, or else you might hurt yourself.

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So it's a good way to kind of just unwind

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and have that healthy practice to,

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you know, zoom out from the day, refocus and reset.

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So that's a big thing for me.

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It certainly is a mindful activity.

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And yeah, most sports do that.

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They get you out of your head.

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They get you out of thinking about what just happened or what's about to happen,

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because you really have to concentrate when you're climbing.

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Otherwise you're going to fall.

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Yeah, exactly.

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Do you go utside as well? Or do you just do the gym?

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Are you going down to J Tree?

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And I have done outdoor climbing a few times,

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like some in like Chile even or Vermont and some in Joshua Tree.

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But to be honest, I like all my skills are just terrible when I go outside.

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So I'm a much better indoor rock climber than I am outdoors.

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It is that extra layer of

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a lot more danger when you're outside, or just a different way

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of like being present and like feeling the rock and stuff like that.

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So I do a little bit of both, but mostly the indoor climbing.

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I have never wanted to do any indoor climbing,

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but I think you told me I love this mindful piece. It’s so fun.

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It sounds, but I mean the mindful piece with the with the challenge

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and the playful and the physical and all that combined.

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I don't know, you sold me on it.

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I'm going to go try it.

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Come join.

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I get free passes every month. You're welcome to come.

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Yeah, well, we're all in the same city, so we should

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Meet up.

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I am somebody who

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just went through menopause, and during perimenopause, I gained 20 pounds

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that I had a really, really difficult time losing.

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Do you have because.

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Because you work with people with comfort eating and and also weight gain.

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Do you have any specific advice for women who are going through midlife,

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through perimenopause, Menopause?

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Yeah.

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I mean, so I feel like instead of— my advice would be

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to just instead of looking at just what you're eating, right.

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Which is I think it's definitely what diet culture preaches, is

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what you're eating is like all the craze or what not to eat, really,

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but instead also look at how you're eating and who you're being when you eat.

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So that piece of really slowing down, which I think most of us

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maybe have heard or were somewhat aware, but we don't do as well

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as maybe we should have.

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I mean, maybe I'm speaking for myself, I, I am a recovering fast eater.

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but slowing down

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in order to savor your food more,

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allow your system to digest properly.

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When we eat fast, we eat in a stress state, which we were talking about before.

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You know, when we eat really fast,

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we're kicking

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on our sympathetic nervous system, which really impairs our digestion,

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which is clearly not going to help you when you're trying to lose weight.

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Right.

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And when we slow down, we're

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also able to notice those hunger and fullness cues a lot better.

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We're able to let our saliva help break down our food and make that

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a little bit easier on our system and all those kind of things.

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And I would say like, a good goal is to just aim for like 20 minute meals,

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which is probably something that a lot of people maybe aren't doing.

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I know before

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I was learning about that, I certainly wasn't spending 20 minutes on my meals.

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I just,

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but I was raised in a house where we would eat very, very fast.

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So that was something that I've had to be very mindful of

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and try to slow down.

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in order to help with my digestion and things like that.

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But slowing down, taking, you know, breaks in between your bites,

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chewing your food more, taking some breaths

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and just being present and engaged,

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which I know is something you guys do a lot, while we eat, because

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sometimes we do shovel that bag of chips down our mouths when we're

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sitting and watching TV and like, I sit and eat and watch TV too.

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Sometimes, like I'm guilty of that.

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And if I don't sit down and, like, engage with all of my senses, notice my food,

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take a few minutes in between eating to really pay attention to what I'm doing.

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That really helps me to slow down and know that I'm eating my meal

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and feeling more satisfied with the food that I'm having,

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rather than going back for seconds and thirds and stuff.

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Because my brain wasn't really engaged and I just ate it so fast.

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So just

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that big piece of like slowing down, I think, is the advice that I would give.

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I love that I call it settle, then savor, right?

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It's like, settle your nervous system

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and then do the mindful savoring that intuitive eating type thing.

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And I'm I'm like you, I have I'm guilty of not always doing that.

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But it is something that since I gained that extra 20 pounds, I've had to really,

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change.

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And I loved how you said, like, who are you while you're eating?

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I love that that's.

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Like, are you a stressed out person or are you a calm person?

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Yeah. Yeah.

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And I love how you mentioned diet culture, because I think a lot of women,

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when they hit midlife, they go straight to diet culture

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and they are just desperate to find whatever food

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they need to knock off their list to lose weight the fastest.

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Tell me your take because I'm very much anti diet culture and very much about learning.

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You know having people learn how to tune into themselves.

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How do you handle that when a client comes in and says,

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I just need to cut all carbs to help me figure that out?

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Oh. I struggle because I'm just like, no.

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Same.

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In that struggle of like, not wanting to just tell people

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like what to do because nobody wants to just be told, like,

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you have to do this or don't do that or whatever,

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because I don't think we respond well to that.

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And also it's that piece

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of, you know, your body best, you know, but I'm trying to help you tune into it

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a little bit better and make better and more informed choices.

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So it's I mean, my first instinct

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is to not want to, you know,

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tell them no.

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But I think just

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slowing down with that and saying, you know what?

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If we try it this way instead,

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And like, carbs are our friends.

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You know, it's just looking at what kinds of carbs really helping them

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upgrade their food rather than looking at, what are we all cutting out?

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Like, oh, I can't have this, I can't have that.

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That's just really that whole like you said, the diet mentality is deprivation,

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which is so depressing.

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And ultimately we don't want to be following that.

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So how can we take

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what we enjoy or what we're missing and just upgrade it a little bit?

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Can we make a better choice?

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So maybe not cutting out all carbs cut out maybe the

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the cheap pizza and go for, you know, the better option?

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Maybe try the cauliflower crust, maybe try a whole wheat crust.

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Maybe do it less often.

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maybe look for more quinoa

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and, you know, sweet potatoes or like better carb options,

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but just not trying to do this like, all or nothing

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kind of the thing, but just

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upgrading them, is the best way I can think of describing.

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Love it.

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And I love—

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you had me at carbs are your friend.

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Yeah, I love carbs. Me too.

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And everyone does.

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And I think it is really depressing for a lot of people to think

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that they have to just cut them all out and they can never have them again.

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And actually, that works completely against your body.

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Your body runs primarily on carbs.

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Your brain loves glucose.

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It doesn't love ketones.

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It does not have that.

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Your body does not like to be in ketosis.

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It's actually very metabolically acidic for you.

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And so I like to help people.

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You know, reprogram their thoughts around,

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you know, what's been told is taboo.

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Do you have kind of an all foods fit mentality?

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It sounds like you do.

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Yeah.

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I mean, the way that I was taught that, I also kind of like preach

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in quotes to my clients is thinking of, foods as like on a scale, right?

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They're not evil.

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And I even have to remind this of myself sometimes because, you know,

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I think people think like, health coaches are like,

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because I was just at a bridal shower this weekend.

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They're like, oh, you're a health coach.

00:12:28:23 - 00:12:31:01
Oh, so are you eating the dessert?

00:12:31:01 - 00:12:33:00
I was like, yes, I ate the carrot cake.

00:12:33:00 - 00:12:35:02
I like I loved it.

00:12:35:02 - 00:12:37:05
I was like, it's all about balance, right?

00:12:37:05 - 00:12:38:10
And that's like with foods.

00:12:38:10 - 00:12:41:10
It's like there's no evil foods.

00:12:41:10 - 00:12:44:04
You don't need to feel guilty that you're having it.

00:12:44:04 - 00:12:48:04
But just think of it as like the scale of the Twinkie, right?

00:12:48:04 - 00:12:50:19
To like the homegrown farm to table,

00:12:50:19 - 00:12:53:19
like what is going to make you feel the most energized and the best

00:12:54:00 - 00:12:58:05
what is maybe and feel good in the moment, but not so hot later.

00:12:58:05 - 00:13:02:09
And like, let's just try and like, move the scale up this way

00:13:03:02 - 00:13:08:13
without labeling it as like an absolute no or an absolute yes.

00:13:08:13 - 00:13:10:01
Yeah, that's my philosophy.

00:13:10:01 - 00:13:14:01
I would say that there are no bad foods, even though we know

00:13:14:10 - 00:13:17:13
that there are more healthy and less healthy foods

00:13:17:18 - 00:13:21:14
when we say something good or bad, we vilify these foods

00:13:21:14 - 00:13:24:16
and that actually increases cravings and even.

00:13:24:16 - 00:13:27:09
Makes because we want what we can't have. Exactly.

00:13:27:09 - 00:13:30:15
So if we say it's on the table and you can have it,

00:13:30:21 - 00:13:33:22
just tune into your body and listen to your body,

00:13:34:05 - 00:13:37:11
then you have the freedom to be able to savor it.

00:13:37:11 - 00:13:40:11
I think when people have their taboo foods, they want to eat it

00:13:40:11 - 00:13:43:11
as fast as possible because they feel ashamed,

00:13:43:15 - 00:13:46:09
and so they can actually take time with it.

00:13:46:09 - 00:13:49:09
It doesn't have to be something evil and off limits.

00:13:49:17 - 00:13:53:05
And then they listen because you might not eat the entire carrot cake.

00:13:53:12 - 00:13:56:11
If you're really listening to your body, you might be like, oh, I actually,

00:13:56:11 - 00:14:00:00
I think I only wanted a couple bites and I can put that down.

00:14:00:04 - 00:14:03:00
And if I want more, there's more carrot cake to have later.

00:14:03:00 - 00:14:04:20
So that's a very good philosophy.

00:14:05:22 - 00:14:06:12
Yeah.

00:14:06:12 - 00:14:11:10
And I that reminds me of like a client who she would,

00:14:11:19 - 00:14:15:12
you know, eat the chocolate bars and all this other stuff as quickly

00:14:15:12 - 00:14:19:17
as possible and like, hide it in her car because, you know, she was like, ashamed.

00:14:19:17 - 00:14:23:22
So instead, you know, when she realized that kind of behavior, like you

00:14:23:22 - 00:14:26:10
said, it's like we want to do this thing that we're not supposed to do.

00:14:26:10 - 00:14:30:14
So sometimes we just do it out of, you know, rebelliousness.

00:14:30:14 - 00:14:31:11
Right?

00:14:31:11 - 00:14:35:01
And when we can acknowledge it more, we take the shame away

00:14:35:01 - 00:14:35:16
and then we can just,

00:14:35:16 - 00:14:39:10
like, enjoy the nice piece of chocolate, but have less of it, maybe.

00:14:39:13 - 00:14:41:01
Yeah, I love that.

00:14:41:01 - 00:14:44:01
Well, let me ask you, if someone wanted to work with you

00:14:44:01 - 00:14:47:12
but couldn't afford to work with you, what advice would you give them?

00:14:47:12 - 00:14:49:18
Would you have them read a book?

00:14:49:18 - 00:14:54:21
Would you, you know, send them to, a podcast or what?

00:14:54:21 - 00:14:57:09
What would you say to the person who can't be with you?

00:14:58:22 - 00:15:00:18
Yeah, I mean, I have some advice

00:15:00:18 - 00:15:04:14
that I would give to just kind of help with comfort eating.

00:15:05:07 - 00:15:08:06
first, since you did mention a book,

00:15:08:06 - 00:15:10:20
Atomic Habits, you were talking about Tiny Habits earlier.

00:15:10:20 - 00:15:14:05
So maybe this is similar and has probably a lot of parallels.

00:15:15:00 - 00:15:18:06
but Atomic Habits is good if you are having trouble, like getting

00:15:18:06 - 00:15:19:14
habits to stick.

00:15:19:14 - 00:15:22:24
It's a really good way to break down how to make a habit.

00:15:23:24 - 00:15:24:22
stick for good.

00:15:24:22 - 00:15:29:19
So that's something I would suggest reading, but advice that I would give,

00:15:30:11 - 00:15:33:05
if someone you know couldn't afford to work with me

00:15:33:05 - 00:15:35:14
is, you know, first of all, like we've talked about,

00:15:35:14 - 00:15:38:18
enjoying food for a little comfort is like, not a bad thing.

00:15:38:18 - 00:15:41:04
Food is not evil.

00:15:41:04 - 00:15:44:19
like, I have done it before and still do sometimes and catch myself,

00:15:44:20 - 00:15:49:11
you know, eating chocolate mindlessly and thinking like, why did I even eat that?

00:15:49:11 - 00:15:50:10
I wasn't actually hungry.

00:15:50:10 - 00:15:54:09
So it's not necessarily this bad, evil, shameful thing,

00:15:55:07 - 00:15:58:23
but it can become a problem, you know, if we're having more

00:15:58:24 - 00:16:02:16
unwanted weight gain or other health issues, if we just feel

00:16:02:16 - 00:16:07:00
at the mercy of our cravings and don't have autonomy over our body,

00:16:08:04 - 00:16:09:12
or it just feels like, you know,

00:16:09:12 - 00:16:13:06
there's this emotional need that isn't really quite being addressed.

00:16:13:06 - 00:16:16:08
And that's kind of like me and my story at the beginning that I shared.

00:16:17:02 - 00:16:21:21
And so the first thing I would say is to start with awareness.

00:16:21:21 - 00:16:24:00
And we talked about that a little bit earlier.

00:16:24:00 - 00:16:28:07
So being aware of what your habits are what is what are your patterns.

00:16:28:07 - 00:16:30:14
You can't change anything until we're aware.

00:16:30:14 - 00:16:33:12
So getting curious about what triggers

00:16:33:12 - 00:16:36:12
you to reach for certain things at certain times of day.

00:16:36:12 - 00:16:38:18
Are you stressed about something?

00:16:38:18 - 00:16:41:18
Is someone stressing you out?

00:16:41:22 - 00:16:42:18
Where are you?

00:16:42:18 - 00:16:44:01
What are you doing?

00:16:44:01 - 00:16:46:08
What are you actually desiring in this moment?

00:16:46:08 - 00:16:49:21
Just asking yourself these questions with no judgment and just noticing.

00:16:51:05 - 00:16:52:14
And then I would say

00:16:52:14 - 00:16:56:08
tuning into those physical hunger cues to see,

00:16:56:08 - 00:17:00:06
is this physical hunger or is this emotional hunger?

00:17:00:24 - 00:17:03:21
And if you are not feeling

00:17:03:21 - 00:17:07:17
quite satisfied after eating all of the time and like

00:17:07:23 - 00:17:09:21
the chocolate and potato chips and the glass of wine

00:17:09:21 - 00:17:13:01
just aren't really doing it for you, then I would say maybe

00:17:13:01 - 00:17:16:13
it is more of like this emotional hunger that we're missing.

00:17:17:10 - 00:17:21:00
And then from there kind of looking at

00:17:21:17 - 00:17:24:20
what is the emotion you're actually desiring in this moment,

00:17:25:14 - 00:17:29:18
you know, are you desiring when you're eating these potato chips?

00:17:29:18 - 00:17:32:18
Are you actually desiring peace and quiet right now?

00:17:32:22 - 00:17:37:23
Are you actually desiring a break from your responsibilities during the work day?

00:17:38:10 - 00:17:41:21
You know, are you desiring a moment of joy and pleasure?

00:17:43:11 - 00:17:45:00
And the other option

00:17:45:00 - 00:17:48:02
that we just said is, or is it just like this need for rebellion?

00:17:48:02 - 00:17:51:12
Do we just want to do the thing we've always been told we're not supposed to do?

00:17:52:00 - 00:17:55:00
So just understanding what it is you actually want out of this,

00:17:55:09 - 00:17:56:13
and then thinking about what's

00:17:56:13 - 00:17:59:17
another activity or ritual that maybe I could try instead?

00:18:00:12 - 00:18:02:19
So if I'm eating those,

00:18:02:19 - 00:18:06:02
the glass of wine in order to relax every single night,

00:18:06:12 - 00:18:09:23
because the day has just been hectic, my kids are tugging at me all at the time.

00:18:09:23 - 00:18:12:08
This is why my one moment to myself

00:18:12:08 - 00:18:16:16
maybe try, you know, having a bubble bath and like, locking the door.

00:18:16:17 - 00:18:20:06
Maybe have a few minutes to, like, read in a fluffy robe

00:18:20:10 - 00:18:24:20
or do a hot shower with facial like something else that you can try

00:18:25:13 - 00:18:28:05
to nourish yourself in a way

00:18:28:05 - 00:18:31:22
that you know may or may not replace the food,

00:18:31:22 - 00:18:35:14
but is going to satisfy that need that you have a little bit better.

00:18:36:00 - 00:18:39:13
I like that bring in, emotional hunger and physical hunger.

00:18:39:13 - 00:18:43:12
I had somebody just recently a client tell me the difference

00:18:43:12 - 00:18:47:14
for her between the physical hunger and the emotional hunger.

00:18:47:14 - 00:18:49:14
Physically, you could feel in your belly.

00:18:49:14 - 00:18:53:13
And emotional hunger is a void in your heart.

00:18:54:22 - 00:18:55:09
I don't know.

00:18:55:09 - 00:18:58:08
I mean, I don't like that, but I like that description.

00:18:58:08 - 00:19:00:09
Right? I don't like that for her.

00:19:00:09 - 00:19:01:15
I know. Exactly.

00:19:01:15 - 00:19:04:23
So I think that's very important to discern between the two.

00:19:05:20 - 00:19:06:16
And that's amazing, though,

00:19:06:16 - 00:19:10:05
that she can know that about herself and sees that difference.

00:19:10:17 - 00:19:12:03
Absolutely.

00:19:12:03 - 00:19:14:10
And not everybody's quite that embodied.

00:19:14:10 - 00:19:17:18
But it is a beautiful thing to be able to distinguish those two things.

00:19:19:05 - 00:19:22:02
I did notice that you have some freebies on your website.

00:19:22:02 - 00:19:24:22
Maybe that will help people who want to work with you,

00:19:24:22 - 00:19:27:05
or maybe if they can't afford to work with you, I don't know.

00:19:27:05 - 00:19:30:15
Either way, those freebies are are we like freebies here? We love freebies!

00:19:30:17 - 00:19:32:09
Can you tell us.

00:19:32:09 - 00:19:34:13
You had me at freebie. They need to tell us a little bit about that?

00:19:35:16 - 00:19:36:14
Yeah, I have

00:19:36:14 - 00:19:39:14
a nine healthy snack and breakfast ideas.

00:19:39:17 - 00:19:42:22
I did breakfast and snacks in particular because, you know,

00:19:42:23 - 00:19:44:15
having a good breakfast.

00:19:44:15 - 00:19:47:16
I am a believer in breakfast and it helps boost your metabolism,

00:19:47:16 - 00:19:50:16
get you started for the day, gives you more energy.

00:19:50:18 - 00:19:52:02
and I think snacks are not bad.

00:19:52:02 - 00:19:56:11
Snacks help, you know, curb your blood sugar, and your cravings.

00:19:56:11 - 00:19:58:14
It's just about that upgrade thing again.

00:19:58:14 - 00:20:01:14
Like, how can we still have these things, but just upgrade what we're having?

00:20:02:07 - 00:20:04:19
so you can have, you know, nine

00:20:04:19 - 00:20:09:16
of my favorite recipes on this free guide and discover

00:20:09:16 - 00:20:11:01
kind of how to satisfy your comfort

00:20:11:01 - 00:20:14:22
food cravings without the guilt, shame, or depriving yourself.

00:20:14:22 - 00:20:17:22
Because we don't like depriving, we like food around here,

00:20:18:18 - 00:20:24:20
and there's some, make ahead, meal prep tips in there so that you can make it easy

00:20:24:20 - 00:20:27:21
for yourself and on the go, because I know people are really, really busy.

00:20:28:17 - 00:20:33:06
So you can get that at Jillian Health and wellness.com backslash ideas dash p.

00:20:34:06 - 00:20:34:21
I need that.

00:20:34:21 - 00:20:36:23
I need to be better at food prep.

00:20:36:23 - 00:20:40:02
That's one of my my —Don’t we all?

00:20:40:02 - 00:20:43:02
It's an ongoing thing.

00:20:43:02 - 00:20:46:02
And do you have some rotating

00:20:47:01 - 00:20:50:04
you know, workshops or anything like that.

00:20:50:04 - 00:20:53:04
Is there anything coming up that's similar to that?

00:20:53:21 - 00:20:56:21
Yeah, I'm actually hosting next week.

00:20:57:04 - 00:20:59:13
well, which is in May, but,

00:20:59:13 - 00:21:03:07
I'm hosting a Conquer Your Cravings three day kickstart.

00:21:03:07 - 00:21:06:19
So it's going to be similar to like some of the stuff we've talked about today,

00:21:06:19 - 00:21:11:08
but just really helping people identify, you know, what, they're actually craving

00:21:11:11 - 00:21:14:19
some healthier ways to satisfy those cravings

00:21:14:19 - 00:21:17:19
that, you know, don't have any guilt or shame attached to them.

00:21:18:00 - 00:21:21:04
Some physical, but actually going a lot beyond

00:21:21:04 - 00:21:24:04
just the eat this, eat that.

00:21:24:17 - 00:21:27:18
so I do, I'm hoping to run it again,

00:21:27:18 - 00:21:32:16
but I do different workshops and things, different challenges.

00:21:33:10 - 00:21:36:11
I've done a mocktail class in the past, which is really, really fun.

00:21:36:20 - 00:21:37:17
That's fun.

00:21:37:17 - 00:21:39:18
so, yeah, lots of different things. Wonderful.

00:21:39:18 - 00:21:42:22
Well, besides your website, are you on social media?

00:21:42:22 - 00:21:45:11
Can people connect with you there?

00:21:45:11 - 00:21:49:24
Yeah, I am primarily on Instagram because it is the most fun in my opinion.

00:21:51:03 - 00:21:54:09
but I'm @jillianbeckrogers, so just come say hi

00:21:54:09 - 00:21:58:15
and DM me, that you listen to the podcast and I would love to connect.

00:21:58:20 - 00:22:01:16
I'm also on LinkedIn, but I'm not quite as active on there.

00:22:01:16 - 00:22:04:16
Wonderful. What kind of content you post?

00:22:05:16 - 00:22:08:06
I post,

00:22:08:06 - 00:22:09:12
all sorts of different things.

00:22:09:12 - 00:22:11:01
I mean, it's a good way to know

00:22:11:01 - 00:22:14:10
it's like one of these free events or things are coming up as well.

00:22:15:12 - 00:22:18:12
but I post,

00:22:18:15 - 00:22:21:07
I mean, a lot of stuff around, like what we're talking about here.

00:22:21:07 - 00:22:23:04
It's more it's not just like how to

00:22:23:04 - 00:22:26:04
or like eat this, eat that, but a lot more like kind of transformation

00:22:26:05 - 00:22:29:03
things or tips and things to help

00:22:29:03 - 00:22:32:09
you become more aware of what your habits are, what you can try instead.

00:22:34:02 - 00:22:35:08
Some fun stuff on there.

00:22:35:08 - 00:22:37:09
I'm going to follow you on Instagram.

00:22:37:09 - 00:22:37:17
Me too!

00:22:37:17 - 00:22:40:23
You can say hi. Yay, we're all going to connect.

00:22:41:11 - 00:22:44:16
Well, we're just about out of time, but we really want to thank you.

00:22:44:16 - 00:22:45:15
Jillian.

00:22:45:15 - 00:22:48:04
we need more people like you out there.

00:22:48:04 - 00:22:51:24
People who are not just, you know, militant diet culture people.

00:22:51:24 - 00:22:55:05
People who are really teaching, how to tune

00:22:55:05 - 00:22:58:13
into yourself about self-awareness, about mindfulness.

00:22:59:00 - 00:23:02:10
If they can do that and become their own best expert,

00:23:02:10 - 00:23:06:05
they don't need somebody yelling at them to stop eating carbs.

00:23:06:05 - 00:23:10:05
Or, you know, you have to intermittent fast or time restrict eat—

00:23:10:05 - 00:23:10:23
I don’t like those.

00:23:10:23 - 00:23:13:17
No, I think it's just not it's not fun.

00:23:13:17 - 00:23:17:03
And it sounds to me like you're bringing the joy back into eating.

00:23:17:13 - 00:23:21:06
That's what I'm all about, because we're designed to eat,

00:23:21:06 - 00:23:25:23
we need to eat, and it should be a pleasurable and and joyful experience.

00:23:26:19 - 00:23:28:04
Yeah, I love the way you put that.

00:23:28:04 - 00:23:30:03
It's like it is a joy to eat.

00:23:30:03 - 00:23:31:11
And I think that's

00:23:31:11 - 00:23:34:11
maybe something that people aren't sure about when you're doing like, ooh,

00:23:34:11 - 00:23:35:16
like overcoming comfort eating.

00:23:35:16 - 00:23:37:01
That means you're going to take everything good away.

00:23:37:01 - 00:23:38:24
And it's like, no, it's really just about finding

00:23:38:24 - 00:23:41:05
that better balance and being more intentional with things.

00:23:41:05 - 00:23:43:09
So I love the way that you put that.

00:23:43:09 - 00:23:45:00
Uh hmmm... you can you can steal it.

00:23:45:00 - 00:23:47:23
“I put the fun back in eating” is your tagline.

00:23:50:06 - 00:23:51:18
I will have to take that.

00:23:51:18 - 00:23:53:10
Thank you so much, Jillian.

00:23:53:10 - 00:23:57:18
And thank you everyone for tuning into the A new Body Insight podcast.

00:23:58:01 - 00:24:00:18
We look forward to our next exciting interview,

00:24:00:18 - 00:24:04:05
and we hope you join us to tune in and evolve with us.

00:24:04:14 - 00:24:06:12
Thank you so much.

00:24:06:12 - 00:24:09:02
Thank you.

00:24:09:02 - 00:24:13:00
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