Chapter 1: The Start of My 77 My Way Adventure

Hello, friends! I’m thrilled to kick off this initial update with all of you. My 77 My Way journey officially began last Saturday, July 20th.

I'm filled with enthusiasm as I embark on this challenge and am committed to maintaining my resolve throughout the entire 11-week period. I realize that I tend to say this at the beginning of every challenge, so I might reach out for support from this wonderful Medium community if I find myself struggling along the way.

For now, though, my outlook is optimistic and self-assured!

Stay tuned until the end for my engaging dialogue with Claude, an online AI tool, where I delve into my struggles with recognizing hunger signals.

The first image I decided to share is a sunrise captured in my backyard that Saturday morning. Sunrises symbolize fresh starts for me, making it a fitting representation of this new chapter I’m beginning.

Since this journey is uncharted territory for me, I’ll start by sharing my reflections from the week and providing explanations as needed.

My Weekly Affirmation

I am resilient enough to see this challenge through, regardless of the outcomes.

I recited this affirmation to myself whenever I could throughout the week.

Week 1 Focus: Understanding My Hunger Cues

My primary goal this week is to learn to identify my body's hunger signals and refrain from eating until I genuinely feel hungry.

Why this focus? — I’ve been caught in the cycle of yo-yo dieting for most of my life, and I wish to attune myself to my body’s signals.

Further reasoning — For too long, I’ve consumed food for reasons other than actual hunger, such as:

• Intermittent fasting
• Boredom
• Habit
• Social eating

Final reasoning — It’s crucial for me to respect my body and trust that it knows when it requires nourishment.

I’ve heard (though I can’t recall where to give proper credit) that when seeking the truth, one should ask "why" at least three times. I’ll apply this method to explore the significance of each new habit I adopt.

Reflection from Midweek Journal Entry

This week, mornings have presented the greatest challenge. I aim to wait until I feel hunger before eating, yet I find myself swinging from no hunger to extreme hunger, experiencing symptoms like shakiness and low blood sugar.

It seems my body is still learning how to signal me accurately after decades of dieting, fasting, and disregarding my body's needs. I anticipate that this journey toward understanding my hunger cues may require more time than I initially expected.

I’m in the process of tuning in to my hunger signals, as my body learns to accurately communicate with my brain regarding its need for fuel.

(Out of consideration for you lovely readers, I won’t share every journal entry!)

While exercise wasn’t my primary focus this week, I did manage a 30-minute ride on the Peloton Thursday afternoon, which left me feeling proud of my effort.

Gratitude Practice

Each night, I took a few moments to meditate and express gratitude for at least three different things. Some highlights of gratitude from this week include:

• Spending Saturday afternoon with my grandchildren
• Surpassing 1,800 followers here on Medium
• Experiencing a thunderstorm with rain — a rare occurrence in our arid desert
• Connecting with a new pen pal, Writes By Tiffany
• Transforming my blog, ThePlantBasedGrandma.com, into an LLC

For next week, I plan to incorporate at least 30 minutes of physical activity into my daily routine. I’ll share my motivations for this in the next update.

Overall, this week has been incredibly enriching. I’m gaining a deeper understanding of my body and its hunger signals, and I feel empowered and motivated about this entire challenge!

A heartfelt thank you to everyone who’s chosen to join me by following my updates; your support means a lot! I welcome any questions or encouraging words you might have!

©2024 Julene Cole, all rights reserved

Explore the 77 My Way Series: Explore More Personal Reflections:

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Expect Miracles!

Until next time,

Julene

Insights from My AI Conversation

After that journal entry, I decided to investigate what was happening with my body and posed my questions to Claude (the AI program). The responses were quite enlightening, so I wanted to share our conversation in case it might benefit anyone else.

Me: I’ve been on a dieting rollercoaster for over 40 years. At 57, I've never truly learned to listen to my body’s hunger cues. I often starved myself (through dieting or intermittent fasting) or ate without hunger (boredom, habit, social reasons, etc.). Now I’m working on tuning in to my hunger signals, but I’ve noticed that I transition from not being hungry to feeling extremely hungry almost instantly. Is that normal? Will my body eventually return to its natural ability to signal when it needs fuel and when it’s full, or have I permanently disrupted that process?

Claude: Your situation is quite common for those with a long history of dieting and irregular eating habits. The good news is that your body can likely recover and relearn how to send appropriate hunger signals, although this may take time and require patience. Let’s break it down:

1. Sudden Intense Hunger:

   The rapid shift from no hunger to extreme hunger (with shakiness) may be due to:

   • Your body adjusting to a new eating rhythm
   • Blood sugar fluctuations
   • Delayed acknowledgment of earlier, milder hunger cues

2. Recovering Natural Hunger Cues:

   Yes, your body can revert to a more natural state of signaling hunger and fullness. The human body is remarkably adaptable, but this may take anywhere from weeks to months.

3. Strategies to Recover Natural Hunger Cues:

   • Eat consistent, balanced meals
   • Pay attention to how you feel before, during, and after meals
   • Practice mindful eating
   • Avoid extreme restrictions or overeating
   • Stay hydrated
   • Ensure adequate sleep
   • Manage stress

4. Potential Challenges:

   • It may take time to differentiate between genuine hunger and other triggers (like boredom or habit)
   • You might experience fluctuations in appetite as your body readjusts
   • Patience and self-kindness are crucial during this journey

5. Seeking Professional Help:

   Consider consulting a registered dietitian or a therapist who specializes in eating behaviors for personalized guidance and support.

Remember, you haven’t “ruined” things. Your body has been responding to the patterns established over the years. With consistent, mindful attention to your eating habits, you can help your body reestablish more natural hunger and fullness signals.

Me: I’d like more information on any specific aspect of relearning hunger cues or managing this transition.

Claude: Absolutely! Here are some key points regarding relearning hunger cues and managing this shift:

1. Understanding Hunger and Fullness Scales:

   Develop an awareness of your hunger levels using a scale from 1 (extremely hungry) to 10 (uncomfortably full). Aim to eat when you’re around 3-4 and stop at 7-8 to avoid extreme hunger or overeating.

2. Mindful Eating Practices:

   • Eat without distractions (no TV or phone)
   • Chew slowly and savor each bite
   • Pay attention to flavors, textures, and your body’s responses
   • Take breaks during meals to assess fullness

3. Recognizing Different Types of Hunger:

   • Physical Hunger: Gradual, accompanied by physical sensations
   • Emotional Hunger: Sudden, often triggered by feelings
   • Habit Hunger: Based on routine rather than physical need

4. Balancing Macronutrients:

   Include a mix of proteins, complex carbohydrates, and healthy fats in your meals to stabilize blood sugar and promote sustained energy.

5. Meal Timing and Frequency:

   Experiment with meal frequency to find what suits you best. Some thrive on three main meals, while others prefer smaller, more frequent meals.

6. Keeping a Food and Mood Journal:

   Track what you eat, when you eat, and how you feel before and after meals to identify patterns and triggers.

7. Addressing “Head Hunger” vs. True Hunger:

   Develop strategies to tackle non-hunger eating triggers, such as:

   • Engaging in a hobby
   • Practicing relaxation techniques
   • Calling a friend
   • Going for a walk

8. Overcoming Fear of Hunger:

   After years of dieting, you may fear hunger. Work on accepting it as a normal bodily signal, not an emergency.

9. Managing Blood Sugar:

   • Avoid prolonged periods without eating
   • Include fiber-rich foods in your meals
   • Consider a small, balanced snack before bed if you wake up extremely hungry

10. Hydration:

Sometimes thirst can masquerade as hunger. Ensure adequate water intake throughout the day.

11. Sleep and Stress Management:

Poor sleep and high stress can disrupt hunger hormones. Focus on good sleep hygiene and stress-reduction techniques.

12. Patience and Self-Compassion:

Recognize this is a learning process. Be gentle with yourself and celebrate small wins.

13. Intuitive Eating Principles:

Consider exploring the broader philosophy of intuitive eating, which goes beyond merely recognizing hunger cues.

14. Addressing Underlying Issues:

If you have a history of disordered eating, consider consulting a therapist to address any psychological aspects of your relationship with food.

Remember, everyone’s journey is unique, and it’s about discovering what works best for you and your body. Would you like more information on any of these points or have specific questions regarding your situation?

Me: Yes, can you elaborate on #13 — the intuitive eating principles?

Claude: Certainly! Intuitive Eating is a nutrition philosophy created by dietitians Evelyn Tribole and Elyse Resch. It encourages you to trust your body’s natural hunger and fullness cues rather than adhering to external diet rules. Here are the 10 principles of Intuitive Eating:

1. Reject the Diet Mentality:

   Acknowledge the damage caused by dieting and release the belief that a "perfect" diet exists.

2. Honor Your Hunger:

   Learn to recognize and respond to your body’s hunger signals promptly.

3. Make Peace with Food:

   Give yourself unconditional permission to eat; no food is categorically "good" or "bad."

4. Challenge the Food Police:

   Confront thoughts that label you as "good" for eating few calories or "bad" for indulging in dessert.

5. Discover the Satisfaction Factor:

   Eat what you genuinely desire in a pleasant environment to create a positive experience.

6. Feel Your Fullness:

   Tune into signals that indicate when you’re no longer hungry. Pause during meals to assess taste and fullness.

7. Cope with Your Emotions with Kindness:

   Find non-food methods to comfort, nurture, distract, and resolve your issues.

8. Respect Your Body:

   Accept your genetic makeup. Just as someone with size 8 feet wouldn’t squeeze into a size 6, it’s equally unwise to have similar expectations about body size.

9. Movement — Feel the Difference:

   Focus on how physical activity feels rather than how many calories you burn.

10. Honor Your Health — Gentle Nutrition:

    Make food choices that honor both your health and taste buds while ensuring you feel good.

Intuitive Eating fosters a healthy relationship with food, mind, and body. It’s not about weight loss, although some may experience weight changes as a byproduct. The emphasis is on health and well-being, not body size.

This approach is particularly beneficial for those with a history of chronic dieting, as it helps reset the relationship with food and body. However, it may be challenging and could benefit from professional support, especially if disordered eating patterns are present.

Would you like guidance on how to start applying these principles or how they might relate to your personal situation?

Me: Yes, please! How can I implement these principles as I learn to recognize my hunger cues?

Claude: Great question! Implementing Intuitive Eating principles while learning to recognize your hunger signals can complement each other effectively. Here’s how to get started:

1. Begin with Mindful Eating:
   • Before meals, pause to evaluate your hunger level.
   • During meals, eat slowly and minimize distractions.
   • After eating, reflect on how you feel.
2. Honor Your Hunger:
   • Eat when you start feeling hungry; don’t wait until you’re overly famished.
   • Keep nourishing snacks on hand for easy access.
3. Allow All Foods:
   • Give yourself the freedom to eat foods you’ve previously restricted.
   • Notice how different foods impact you physically and emotionally.
4. Experiment with Satisfaction:
   • Savor foods you genuinely enjoy and observe their level of satisfaction.
   • Pay attention to flavors, textures, and your enjoyment of the meal.
5. Explore Fullness:
   • Pause during meals to evaluate your fullness level.
   • Strive to stop eating when you feel comfortably full, not overstuffed.
6. Address Emotional Eating:
   • When the urge to eat arises, ask yourself if you’re physically hungry or seeking comfort in another form (stress relief, etc.).
   • Develop non-food strategies for addressing emotional needs.
7. Practice Body Respect:
   • Avoid negative self-talk regarding your body.
   • Focus on how your body feels instead of its appearance.
8. Incorporate Joyful Movement:
   • Engage in physical activities you enjoy, irrespective of their calorie-burning potential.
   • Notice how movement impacts your energy and emotions.
9. Implement Gentle Nutrition:
   • Gradually integrate nutritious foods without strict rules.
   • Observe how various foods affect your energy levels and overall well-being.
10. Keep a Journal:
    • Document your hunger/fullness levels, emotions, and physical sensations around eating.
    • Look for patterns to gain a better understanding of your body’s signals.
11. Be Patient and Compassionate:
    • This is a learning curve. It’s perfectly okay if you don’t “get it right” every time.
    • Celebrate small victories and improvements.
12. Seek Support:
    • Consider working with a Registered Dietitian who specializes in Intuitive Eating.
    • Join support groups or online communities centered around Intuitive Eating.
13. Educate Yourself:
    • Read books about Intuitive Eating and Health at Every Size.
    • Listen to podcasts or attend workshops on these topics.

Remember, this is a gradual process. Focus on progress, not perfection. As you implement these principles, you’ll likely find that recognizing your hunger cues becomes more instinctive and natural over time.

If you’ve made it this far, I sincerely thank you for taking the time to read! Your support means a lot to me ❤️🤗

Engaging Video Content

The first video features a remastered live performance of Elvis Presley's iconic song "My Way," capturing the essence of resilience and self-affirmation.

The second video showcases a heartfelt reaction to hearing Elvis Presley perform "My Way" live for the first time in 1977, emphasizing the emotional connection to music and personal journeys.