Today’s episode is all about the powerful role intuition and spirituality play in our journey to holistic wellness. My clients often ask me “How can I practice intuitive eating if I’m not ‘intuitive’?” The truth is, it’s not that you aren’t intuitive—it’s that you might not trust yourself enough to follow that quiet inner voice guiding you. This is because years of dieting disconnect us from our natural instincts and intuition. Today, we’ll explore a straightforward way to reconnect with your intuition and higher self—no woo-woo required. Once you start trusting yourself, it becomes easier to make decisions, including those about food, that truly serve you.
Hello and welcome to the “Say, ‘When!'” podcast. I’m your host, Holly Toscanini. I believe in the power of intuitive eating, body acceptance, and that any woman can develop unconditional self-confidence
Before we get started, I’m excited to introduce my new free eBook, “Unlock Your Intuition: Five Keys to Reconnecting with Your Body.” This comprehensive guide explores the Five Pillars of Intuitive Reconnection—Intuitive Eating, Mindful Movement, Emotional Resilience, Body Neutrality, and Spiritual Wellness. I’ll add it to today’s show notes or you can head to my website, hollytoscanini.com. Download it today to start your journey toward a more intuitive and connected life.
One of the main factors contributing to our struggles with self-trust is the prolonged suppression of our natural instincts through dieting. Diet culture and the act of chronic dieting not only disconnect us from our bodies but also from our intuition, teaching us to ignore the wisdom our body inherently holds. We end up spending too much time in our heads and not enough time listening to our bodies. This disconnection manifests in various ways, such as emotional eating, body dissatisfaction, and an overall sense of imbalance.
Diet culture perpetuates the belief that we must constantly control and monitor our bodies. It bombards us with messages that we are not good enough as we are and that happiness and worthiness are only attainable through weight loss and dietary perfection. This mentality leads us to distrust our bodies and intuition, relying instead on external rules and restrictions to guide our eating and lifestyle choices.
When we engage in chronic dieting, we learn to ignore our hunger and fullness cues, override our cravings, and dismiss our body’s signals. This constant battle against our natural instincts creates a disconnect between our mind and body, making it difficult to hear and trust our intuition.
Women who are chronic dieters also be perfectionists and people-pleasers and often experience heightened fear around food and body image. This fear stems from societal pressure, past experiences of failure, and the belief that they must adhere to strict rules to be worthy and accepted. As a result, they become disconnected from their intuition and rely on external validation and control.
Our fear can cause anxiety, overwhelm, guilt, and shame. This keeps us stuck in our heads, making it hard to hear our intuition.
When we’re feeling scared, our bodies go into fight-or-flight mode. That’s great if we’re facing a real threat, but not so much when we’re just trying to figure out what to do next. Fear can cloud our judgment and make it hard to hear our inner voice.
Exercises to Overcome Fear
Here are some strategies to help you overcome fear and create space for your intuition to flourish:
1. Practice Self-Compassion: Treat yourself with kindness and understanding. Acknowledge that fear is a natural response and that it’s okay to feel vulnerable. Self-compassion can help you navigate fear without judgment and create a supportive environment for your intuition.
2. Mindfulness and Relaxation Techniques: Engage in mindfulness practices such as meditation, deep breathing, or progressive muscle relaxation. These techniques can calm your nervous system, reduce anxiety, and create a state of relaxation conducive to accessing your intuition.
3. Challenge Negative Beliefs: Identify and challenge the negative beliefs that fuel your fear. Replace them with positive affirmations and empowering thoughts. For example, instead of thinking, “I must follow strict rules to be healthy,” remind yourself, “I trust my body’s wisdom to guide me in making nourishing choices.”
4. Gradual Exposure: Gradually expose yourself to situations that trigger fear and anxiety. Start with small steps and build your confidence over time. This process, known as systematic desensitization, can help you develop resilience and trust in your intuition.
Intuition means being “in tune” with life. It’s not an emotion but rather an inner knowing without explanation or logical reasoning—a gut feeling or instinct. Your intuition is your inner compass, your GPS. It’s not about predicting the future but about tapping into a deeper understanding of what’s best for you.
Instead of trying to predict the future, it’s better to really understand what matters most to you and what you want out of life.
The good news is that we can rebuild this trust and reconnect with our inner wisdom.
To reconnect with our intuition, we must address and manage our fears. This involves recognizing and challenging the underlying beliefs that drive our anxiety and perfectionism.
Intuition is often misunderstood. It’s not a mystical or magical ability reserved for a select few. Instead, it’s a natural, inherent trait that we all possess. Intuition is the process of simply knowing something without needing a logical explanation. It’s that gut feeling or instinct that guides us in making decisions and navigating life’s complexities.
Intuitive thoughts can be subtle and easy to miss, especially when we’re not tuned into our bodies. That’s why it’s crucial to cultivate awareness and create space for these intuitive hits to surface. By practicing mindfulness and paying attention to our bodily sensations, we can become more attuned to our intuition.
Scientific research supports the existence and reliability of intuition. Studies have shown that our brains process information on both conscious and subconscious levels. While our conscious mind analyzes and rationalizes, our subconscious mind processes vast amounts of information, drawing on past experiences and knowledge stored in our memory.
Dr. Gerd Gigerenzer a psychologist and researcher, has conducted extensive studies on intuition. His work shows that intuitive decisions are often based on patterns and experiences that our subconscious mind recognizes. This means that our intuition is not just random guesswork but a valuable tool shaped by our unique life experiences.
You see, subconsciously, we store vast amounts of information from every experience we’ve ever had. Our intuition is shaped by these past experiences and the knowledge gained from them. The more experience you have in a particular area, the more accurate your intuition becomes. There’s nothing mystical about it—it’s based on your past experiences and instincts.
Our subconscious mind continuously processes and stores data from our interactions, observations, and emotions. While we may not consciously recall every detail, this information influences our thoughts, behaviors, and decisions.
When we encounter a situation, our subconscious mind rapidly processes relevant information, drawing on patterns and associations formed over time. This process happens instantaneously, often bypassing conscious analysis and delivering intuitive insights. You know that feeling when you just know something without really knowing how you know it? That’s your intuition talking. Intuition is like a secret library in your mind, filled with all the experiences and knowledge you’ve gathered throughout your life.
Even if you don’t consciously remember every little detail, your subconscious mind does. And when you need to make a decision or figure something out, your intuition can tap into that vast reservoir of information and give you some guidance.
Intuition isn’t magic or anything like that. It’s just your brain working its magic in the background, processing all the data it has and coming up with the best possible conclusion. So next time you have a gut feeling, don’t ignore it. It’s your subconscious mind trying to tell you something important.
Research in psychology and neuroscience supports the validity of intuition. Dr. Gary Klein, a cognitive psychologist, has studied decision-making and intuition extensively. His research highlights how a variety of experts rely on intuition to make quick, accurate decisions based on their accumulated knowledge and experience.
In a study published in the journal Psychological Science, researchers found that individuals who trusted their intuition made more accurate decisions in complex situations compared to those who relied solely on analytical thinking. This suggests that intuition, when informed by experience, can be a valuable tool for navigating uncertainty.
Developing intuition requires unconditional self-trust. When you trust yourself, it’s easier to follow your gut feelings. To build intuitive skills, start by cultivating self-esteem.
Self-esteem is the foundation of self-trust and intuition. When we have a healthy sense of self-worth, we believe in our ability to make good decisions and navigate life’s challenges. Conversely, low self-esteem can undermine our confidence, leading us to doubt our intuition and seek external validation.
Building self-esteem involves recognizing and valuing your unique qualities, strengths, and accomplishments. It requires challenging negative self-perceptions and embracing self-compassion. As your self-esteem grows, so does your capacity to trust your intuition.
Self-Esteem Exercises
Here are some practical strategies to help you build self-esteem and strengthen your connection to your intuition:
1. Self-Reflection: Take time to reflect on your strengths, achievements, and positive qualities. Write them down in a journal and revisit them regularly. Celebrate your successes, no matter how small, and acknowledge the progress you’ve made.
2. Affirmations: Use positive affirmations to reinforce your self-worth and confidence. Repeat affirmations such as, “I trust my intuition,” “I am capable and deserving,” and “I believe in myself.” Consistent practice can rewire your thought patterns and boost your self-esteem.
3. Set Boundaries: Establish clear boundaries to protect your well-being and honor your needs. Boundaries help you prioritize self-care and prevent others from undermining your confidence. Trusting yourself to set and enforce boundaries is a powerful act of self-respect.
4. Practice Self-Compassion: Be kind to yourself, especially during moments of doubt or failure. Treat yourself with the same compassion and understanding you would offer a friend. Self-compassion fosters resilience and strengthens your belief in your abilities.
5. Seek Support: Surround yourself with supportive and uplifting people who believe in you and encourage your growth. Share your journey with trusted friends, family, or a coach who can provide guidance and positive reinforcement.
We gather information through three “brains” in our bodies: our head, heart, and gut. The head handles logical problem-solving and emotional management. The heart sends emotional signals, communicating needs and desires. The gut, our enteric nervous system, communicates stress and helps interpret our environment. Intuition integrates information from all three, connecting body, mind, and spirit.
The head brain, located in the frontal lobe, is responsible for logical and rational thinking. It helps us analyze situations, solve problems, plan, and organize. This brain is essential for managing our emotions and making reasoned decisions.
While the head brain is crucial, it’s important to recognize that it’s not the sole source of wisdom. Relying exclusively on logical thinking can lead to overanalysis and decision paralysis. Intuition, on the other hand, integrates information from the head-brain with insights from the heart and gut brains.
The heart-brain continuously sends emotional signals, communicating our needs, fears, and desires. It plays a significant role in our emotional intelligence and decision-making processes. Research by the HeartMath Institute shows that the heart sends more signals to the brain than the brain sends to the heart, indicating its influential role in our overall well-being.
When we listen to our heart, we tap into a deeper understanding of our emotions and values. This connection helps us make decisions that align with our true selves and fosters a sense of authenticity and fulfillment.
The gut-brain, or enteric nervous system (ENS), resides in the walls of our digestive tract. It’s often referred to as our “second brain” due to its extensive network of neurons and its ability to function independently of the central nervous system. The gut-brain communicates with the head-brain through the vagus nerve, influencing our mood, stress levels, and overall health.
The gut-brain plays a crucial role in our intuitive processes. It helps us interpret our environment, providing instinctual responses to situations. The sensations we feel in our gut—such as butterflies or knots—are signals from this brain, guiding us in making decisions.
Some believe intuition taps into a collective consciousness—a universal brain that stores all human thoughts and experiences. Whether you believe in this or not, the idea is that intuition draws from a vast source of knowledge and experience.
The concept of collective consciousness suggests that humanity shares a combined reservoir of knowledge, beliefs, and experiences. This collective consciousness influences our thoughts, emotions, and perspectives, shaping our understanding of the world.
Carl Jung, a renowned psychiatrist and psychoanalyst, introduced the idea of the collective unconscious, which encompasses archetypes and universal symbols shared across cultures and generations. According to Jung, our individual unconscious mind is connected to this collective repository, influencing our dreams, creativity, and intuition. Similarly, Deepak Chopra, a prominent advocate of integrative medicine, has spoken about the Akashic records—an ethereal database that, according to his beliefs, contains the imprints of all universal events, thoughts, and experiences. This concept, much like Jung’s collective unconscious, suggests that there is a vast, interconnected source of knowledge and wisdom that we can tap into for greater understanding and insight.
While the idea of collective consciousness may seem abstract, it can offer a valuable perspective on intuition. When we tap into our intuition, it’s possible that we’re drawing on a vast network of shared human experiences and wisdom. This can provide us with insights and guidance beyond our individual knowledge.
Practices such as meditation, mindfulness, and creative expression can help us access this collective consciousness. By quieting the mind and tuning into our inner selves, we open the channels to receive intuitive messages from this universal source.
Trusting your intuition means trusting yourself. It helps you make better, faster decisions and adapt to new situations. Intuitive living can also improve physical health by reconnecting you with your body’s wisdom and mental well-being by reducing stress.
Those who actively work on developing their intuition are capable of making better, faster, and more beneficial decisions. Intuition allows us to synthesize information quickly, drawing on our subconscious knowledge and past experiences. This enables us to make decisions with confidence and clarity, even in complex or uncertain situations.
When you learn to trust your gut, you reconnect with your body’s wisdom or inner knowing. This allows you to make decisions about what or when to eat, what types of movement bring you joy, and when to rest. You can stop dieting and obsessing about what “the right thing” to do for your health and happiness is.
For example, intuitive eating encourages us to listen to our hunger and fullness cues, honor our cravings, and nourish our bodies with foods that feel satisfying and energizing. This approach promotes a healthier relationship with food and reduces the risk of disordered eating patterns.
Similarly, intuitive movement involves engaging in physical activities that bring joy and fulfillment rather than focusing on calorie burning or weight loss. This shift in perspective can lead to a more positive and sustainable approach to fitness.
When you make intuitive decisions to take care of your body, you can stop stressing yourself out about what to do to maintain your health and be successful in life. You start to feel more balanced and in the flow of living.
Intuitive living promotes self-acceptance and reduces the pressure to conform to external standards. It allows you to prioritize your well-being and make choices that align with your values and needs. This sense of authenticity and alignment fosters greater mental and emotional well-being.
To develop intuition, spend quiet time practicing mindful awareness, especially focusing on your body. Notice how your body feels and any shifts in your energy. Pay attention to where you feel emotions physically and practice identifying these sensations.
You may also want to practice mindful awarenessThis means paying attention to the present moment without judgment. It involves observing your thoughts, emotions, and bodily sensations with curiosity and acceptance. By cultivating mindful awareness, you can become more attuned to your intuition and the messages your body is sending.
Mindfulness Exercises
Here are some mindfulness practices to help you develop your intuition:
1. Mindfulness Meditation: Find a quiet space, sit comfortably, and focus on your breath. As thoughts arise, acknowledge them without judgment and gently bring your focus back to your breath. This practice helps quiet the mind and create space for intuitive insights.
2. Body Scan: Lie down or sit comfortably and bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or discomfort without trying to change them. This practice enhances body awareness and helps you tune into your physical intuition.
3. Mindful Eating: When you eat, pay attention to the colors, textures, and flavors of your food. Notice how your body feels before, during, and after eating. This practice encourages you to listen to your hunger and fullness cues and make food choices that align with your body’s needs.
4. Journaling: Set aside time each day to write about your thoughts, feelings, and intuitive experiences. Journaling helps you process your emotions, gain insights, and validate your intuitive hits. You can also use prompts to explore specific aspects of your intuition, such as “Describe a time when you trusted your intuition and it led to a positive outcome.”
Intuitive Exercise
Let’s do a relaxation exercise to tap into your intuition. Grab your journal and find a comfortable, quiet place. We’ll do the exercise and then use our intuition to answer some questions at then end.
Relaxation Technique:
1. Get Comfortable: Find a quiet place where you won’t be disturbed. Sit or lie down with your hands resting at your sides or on your lap. Close your eyes.
2. Deep Breathing: Take a deep breath in through your nose and exhale through your mouth. Inhale again, hold it for a moment, and as you exhale, imagine releasing all your stress and tension. Repeat this a few times.
3. Body Scan: Bring your attention to your feet. Imagine a warm, relaxing sensation spreading through your feet, calves, and knees. Slowly move this sensation up your thighs, hips, lower back, and waist. Continue to breathe deeply as you guide this warm feeling up through your hands, arms, chest, mid-back, shoulders, upper back, and neck. Finally, let the warm sensation move through your face and scalp.
4. Release Tension: Scan your body for any signs of tension or discomfort. Consciously squeeze the tense muscles, hold for a moment, and then release with a deep breath.
5. Embrace Calmness: Now that your mind and body are calm and relaxed, take a moment to embrace this peaceful state. This is what it feels like to trust yourself and your body’s messages.
6. Open Your Eyes: Take another deep breath, exhale, and gently open your eyes.
Questions to Tap into Intuition
1. Think of a time when you had a strong intuitive feeling.
What were you doing?
2. Where in your body did you feel this intuition?
What did it feel like?
3. Do you get intuitive feelings from your head, heart, gut, or a combination?
4. How often do you receive information from dreams?
Do you act on it?
5. When do you get your best ideas or intuitive feelings?
In the shower, driving, doodling?
Review your answers to understand how your intuition manifests. The more you pay attention, the clearer your intuition becomes. Remember, intuition feels calm and clear, unlike fear or anxiety which can cloud your judgment.
If you want to Strengthen Intuition here are four practical ways to get started.
1. Journal: Write about your experiences and intuitive feelings to build trust in your intuition.
2. Engage in Creative Activities: Activities like knitting, yoga, dancing, or playing an instrument can calm your mind and enhance your intuition.
3. Somatic Awareness: Cultivate awareness of your body to become more sensitive to intuitive signals.
4. Practice Intuitive Eating: Let go of diet rules and trust your body’s wisdom. Experiment with foods, check in with your body’s needs and embrace a flexible approach to eating and movement.
Intuitive eating is an approach to food and nutrition that emphasizes listening to your body’s hunger and fullness cues, honoring your cravings, and making peace with food.
When it comes to practicing intuitive eating, I get it- you might be thinking it’s easier to have someone tell you what to eat or follow strict food rules instead of listening to what your body wants. But continuing to follow someone else’s diet rules separates you from your innate body wisdom. Practice following your intuition about what your body needs and what foods are best for you. Be willing to experiment with the foods you eat. Let go of any food rules that tell you some food is good and others are bad- also, let go of the idea that you are a good or bad person because of what you choose to eat.
Check-in with the intuitive wisdom of your own body when making decisions about what food to buy and prepare. Let go of calorie or macronutrient counting. Learn to trust your body about what kind of movement feels right for you. Learning how to tap into and trust your body’s wisdom, and your intuition is the best way to rebuild your trust in yourself and your ability to know what’s best for you.
Can your intuition be wrong? Sure, intuition can be wrong due to our cognitive biases.
Which is really just your brain’s way of trying to gather as much information as it can that proves a belief you already have is true.
Perfectionism can also get in the way. The fear of being wrong can actually make it hard to hear and trust your intuition, too- so start with small things and build up your self-trust before you rely on your intuition for the big things.
Are you ready to break free from the constraints of diet culture and embrace a life where you feel connected, empowered, and in tune with your body? My free eBook, “Unlock Your Intuition: 5 Keys to Reconnecting with Your Body,” is your guide to doing just that.
What You’ll Learn:
In this comprehensive eBook, you’ll explore five essential pillars that will help you reconnect with your body and intuition, fostering a sense of holistic wellness and self-trust. Here’s what you can expect:
- Intuitive Eating Basics: Learn how to listen to your body’s hunger and fullness cues, make peace with food, and enjoy eating without guilt or shame.
- Mindful Movement: Discover how to find joy in physical activity and integrate movement into your life in a way that feels good and sustainable.
- Emotional Resilience: Build strategies to cope with stress, process emotions, and enhance your emotional well-being.
- Body Neutrality: Shift your focus from appearance to function, cultivating appreciation and acceptance for your body as it is.
- Spiritual Wellness: Connect with something greater than yourself to find peace, purpose, and a deeper understanding of your place in the world.
Why This eBook is For You:
- You’re tired of dieting: Say goodbye to restrictive diets and hello to a balanced, intuitive approach to eating.
- You want to feel connected: Reconnect with your body’s wisdom and learn to trust your inner voice.
- You’re seeking holistic wellness: Integrate mind, body, and spirit for a truly balanced life.
- You crave self-acceptance: Embrace body neutrality and find joy in movement that feels right for you.
- You’re ready for transformation: This eBook is your first step towards a more intuitive, connected, and fulfilling life.
Ready to Unlock Your Intuition?
Get started today by downloading your free copy of “Unlock Your Intuition: 5 Keys to Reconnecting with Your Body.” Simply enter your email address below, and you’ll receive instant access to this transformative guide.
By entering your email, you’ll also receive periodic emails filled with tips, inspiration, and updates on upcoming workshops and coaching opportunities. Your journey to holistic wellness starts now—let’s take the first step together!
Stay connected by following my podcast, “Say When!” and keep an eye out for upcoming workshops and group coaching opportunities. If you have any questions or would like to suggest a topic or guest you’d like me to interview, send a DM or contact me at hollytoscanini.com, and follow me on social media for more tips, inspiration, and support.
Thank you for allowing me to be a part of your journey. Let’s reclaim our lives from the pressures of diet culture and embrace the freedom of intuitive living.
Download the free eBook, “Unlock Your Intuition: 5 Keys to Reconnecting with Your Body”
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