The Most Effective Strategies for Overcoming Emotional Eating w/ Jeb Stuart Johnston

In this episode of the Wellness Diaries podcast, I talk with health and wellness coach Jeb Stuart Johnston about his transition from musician and bartender to a coach specializing in emotional eating and binge eating. We explore the integration of therapy and coaching to tackle emotional and behavioral issues related to food and body image. Johnston shares his personal experience with addiction and the influence of dialectical behavior therapy on his approach. The discussion includes practical strategies for managing emotional eating, such as mindfulness and finding joy in activities beyond food. We also address misconceptions about diet and exercise trends, the importance of movement, and making intentional food choices. The episode touches on various fitness activities, the benefits of different training modalities, and the role of community in fitness.    Introduction (00:00:01) Ashleigh introduces Jeb Stuart Johnston, his background, and his focus on emotional eating and psychology around eating. Early Life and Fitness Journey (00:01:09) Jeb shares his upbringing, relationship with nutrition, and transition into fitness and training. Transition to Fitness and Nutrition Coaching (00:04:08) Jeb discusses his shift from hairdressing to fitness training and nutrition coaching, emphasizing the importance of emotional eating and psychological aspects. Prioritizing Emotional Eating (00:06:35) The conversation focuses on prioritizing emotional eating over intentional weight loss coaching and the significance of addressing underlying emotional issues. Integration of Therapy and Coaching (00:09:19) The discussion explores the integration of therapy and coaching, emphasizing the collaborative approach to support clients' overall well-being. Personal History and Psychology (00:11:15) Jeb's personal history with addiction, family influence, and its impact on his passion for psychology and emotional behavior. Dialectical Behavior Therapy (00:13:51) Jeb explains the application of dialectical behavior therapy in the health sphere, focusing on skill-based approaches to manage emotions and relationships. Addressing Emotional Eating Patterns (00:15:51) The conversation delves into strategies for addressing emotional eating patterns, particularly focusing on high-performing women and their stress-related eating habits. Utilizing Hands for Mindfulness (00:16:51) Engaging in activities like cross-stitching, knitting, and puzzles to occupy the hands and slow down the mind. Interrupting Patterns and Developing Awareness (00:17:58) Strategies to break emotional eating patterns and develop acute interventions and awareness. Managing Emotional Eating and Food Choices (00:19:55) Addressing emotional eating triggers, managing specific food choices, and finding substitutes for emotional comfort from food. Finding Joy in Hobbies (00:22:31) Encouraging creative pursuits and hobbies as a source of pleasure and distraction from emotional eating. Understanding Behavior and Values (00:25:25) Examining the role of food as comfort and the importance of aligning behavior with personal values. Setting Timers and Reminders for Eating (00:29:39) Using reminders and regular meals to prevent overeating due to undernourishment and hunger response. Establishing Consistent Meal Routines (00:32:10) Focusing on regular, whole meals and creating a consistent routine to repair the relationship with food and promote weight management. Paleo and Intermittent Fasting (00:35:45) Discussion on the short-term effectiveness of eliminating major food groups and the drawbacks of following specific macro-focused diets. Mindful Eating and Physical Well-being (00:36:41) Emphasizing the importance of mindful eating, recognizing physical well-being after meals, and avoiding overeating at social events. Macro Tracking and Weight Maintenance (00:37:35) The impact of mindfulness on weight maintenance, the influence of social events on overeating, and the limitations of mindfulness for weight loss. Dietary Trends and Behavioral Patterns (00:39:55) The effects of dietary trends on food choices, unintentional calorie hoarding, and the impact of highly processed foods on overeating. Theoretical vs. Practical Nutrition (00:42:35) Comparing theoretical nutrition concepts to practical application, addressing challenges in implementing dietary theories, and the impact of lifestyle constraints on food choices. Convenience and Decision Fatigue (00:46:01) Discussing the importance of convenience in food choices, addressing decision fatigue, and advocating for meal automation to simplify dietary decisions. Prioritizing Health and Fitness (00:51:55) Exploring the significance of prioritizing health and fitness, overcoming barriers to exercise, and making lifestyle adjustments to support physical well-being. Favorite Exercise for Life (00:52:23) Sharing personal preference for exercise and the importance of enjoying physical activity for long-term commitment to fitness. Machines and Functional Fitness (00:52:51) Discussion about the appeal of using machines in training and the transition from bodybuilding to functional fitness. Hybrid Training and Cardio (00:53:37) Exploration of the benefits of hybrid training, incorporating both lifting and conditioning, and personal aversion to cardio. Jiu Jitsu and Community (00:55:48) The social aspect of jiu jitsu, its cerebral nature, and the sense of community in fitness activities. Ice Baths and Nervous System Regulation (00:56:52) The use of ice baths for nervous system regulation and the speaker's personal experience with ice baths. Philosophical Books and Expanding Horizons (01:02:31) The impact of the book "Siddartha" on the speaker's life, and the importance of reading outside of fitness and nutrition for personal growth. Group Coaching Program (01:07:06) Announcement of the launch of a group emotional eating coaching program and its accessibility for a larger audience.   JEB ON IG: https://www.instagram.com/jebstuartjohnston/   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication Group Coaching: https://www.ahubnutrition.com/90days Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/