On this weeks' podcast episode, we're talking about restriction. This is a topic that I know I've mentioned a number of times on the show, but I've never talked about it in depth. And given how common it is, it's about time that I do.

What comes to mind when you think about the word "restriction" (as it relates to food)? For me, I tend to think about the diagnosis of anorexia. I picture someone who's not eating nearly enough to sustain their body. Someone who has parts that are terrified of eating or of weight gain. Someone who's body is breaking down due to a lack of nourishment. You might picture the same.

But I think that's a very narrow idea of what restriction often looks like.

While certainly there are folx who are engaging in that level of restriction (research shows that up to 4% of women and up to .3% of men are diagnosed with anorexia at some point in their lifetime), many, many people restrict their food intake to a lesser degree. And I think many of those people don't really even realize that how they're eating would be considered restrictive.

For example, dieting is actually restriction. So is not eating certain foods or limiting how much of those foods you're eating. Restriction is also believing that you need to earn food with exercise. Or counting out exactly 19 grapes (or whatever the "correct" serving size of grapes might be) regardless of how hungry you are. And there are probably dozens upon dozens of other examples of restriction that we don't typically think of as restriction.

At this point, you may be thinking, "Hey--I do some of those things--so what? That's normal." Well, you're right--it is normal in our culture to engage in restrictive eating behaviors. But should it be?

To me, restrictive eating behaviors aren't Self-led. And in my humble opinion, being Self-led with food as what we're aiming for. I truly believe that our Self wants our body to be nourished and healthy. And I don't believe that Self supports restricting. Which means that restriction comes from our parts.

Let me say that again: restrictive eating comes from our parts.

And on this week's episode, we talk about the four most common reasons that our parts restrict food:

• Restriction is seen as "normal" and desirable in our culture
• To lose weight, maintain weight, or prevent weight gain
• As a means of controlling the chaos in one's life
• To feel special

We also talk about what restriction is (i.e. it's not just anorexia), what it can look like, and how our protectors use restriction to protect exiles. Quick example: say you have an exile who carries body shame from being told that your body is too large. This exile may be protected by a part who works really hard at trying to lose weight, thinking that if your body is just smaller that exile would no longer feel shame.

If you know you have parts that restrict food (or are now curious about whether or not you do), take a listen to this week's episode. My hope is that you'll have a much better understanding of--and appreciation for--these restricting parts. Take a listen!

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On my last podcast episode, Heidi Andersen and I had a fantastic discussion about embodiment and how vital it is to be in your body in order to heal your relationship with it. (If you didn't listen to it yet, check it out here!)

After Heidi and I recorded that episode, I told her she had an open invitation to come back onto the show and expand on anything that we had just discussed. This invitation turned into the idea of her walking me through some embodiment exercises on the show that you could do as well. We immediately scheduled another recording and voila! This week's episode was done!

Just a reminder about Heidi and why she's the perfect person to be talking about this topic. Heidi is a Licensed Clinical Mental Health Counselor Supervisor, Certified Body Trust® Specialist, Certified Safe and Sound Protocol Provider, Registered Yoga Teacher and Embodiment Specialist. She currently supports clients with Reclaiming Beauty, an outpatient group practice of body-centered psychotherapists specializing in weight inclusive treatment for the intersection of trauma, attachment wounds, and eating disorders through a body liberation lens and somatic approach.

Heidi believes embodiment heals and combines her studies of Somatic Internal Family Systems, Embodied Recovery for Eating Disorders, Sensorimotor Psychotherapy and the Center for Body Trust® in her support of her clients. She is also the author of the Reclaiming Beauty Journal and Wisdom Deck, a resource created to support women in building a self-compassionate relationship with their body.

As we discussed in last week's episode, Heidi defines embodiment as:

The ability to land safely in our body in the present moment, just how we are.

For many of us, this takes some practice, patience, and guidance. And this is where Heidi comes in. When we discussed this episode, Heidi told me that she had a "million" embodiment exercises. In the interest of time, she chose to do three.

We start the episode with talking about why it's so important to work toward embodiment. Some of the many reasons for this are:

• Noticing how your body can be a resource (this might be news to your parts!)

• Learning how your body can help you regulate your nervous system

• Helping to shift the "violent" thoughts we tend to send toward our bodies

• Feeling comfortable with no longer avoiding your body

Heidi then walks me through three different exercises, checking in with my parts as we go along. It was an insightful experience for me, and I know it will be for you too!

Again, connecting with your body is a necessary part of healing your relationship with it, and I hope that these exercises help you to either begin that journey or further the work you're already doing. Take a listen!