© Ellen Vora, MD. Do not duplicate or distribute without permission. This content is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.

IntegrativeApproachestoAvoidOvereatingEllenVora,MDHowtoGetOfftheRestriction-BingeCycleandStopOvereating:

- Abstinence

o Avoidthedrug-likefoods,whicharesugar,gluten,dairyandflavoradditives(e.g.,MSG).o Sugarhitstherewardcircuitryofthebrain,whileglutenanddairybreakdownintoopiate-like

substancescalledgluteomorphinandcasomorphine,whichactonopiatereceptors.Ifyoususpectyouare“addictedtofood”,thismightbetheexplanation.

- EatRegularMealso Aimfor3mealsand2snacksperday.Thishelpskeepbloodsugarstable.o Youwanttosendasignaltoyourbrainthatyou’reinastateofabundance,notstarvation(which

cantriggerovereating).o Eatwhenyou’rehungry,stopwhenyou’refull.

- AvoidAllFormsofRestriction*

o Restriction-->binge-->restriction-->binge-->…o Youcanonlytrulystoptherestriction-bingecyclebystoppingrestriction.o Avoidingrestrictionmeanseatingregularmealsandconsumingplentyofprotein,healthyfatand

carbohydrate.Besuretoeatdelicious,satisfyingfoodateverymeal.*Youmayhavenoticedaninherentcontradictionbetweenstep1(abstainfromsugar/gluten/dairy/MSG)andstep3(avoidrestriction).Wehavetonavigatethisdelicatebalancecarefully.Restrictionisanunhealthymentalandphysicalstatethatbegetsbingeing.However,Istillencourageyoutoabstainfromthedrug-likefoods.Wearetryingtore-establishhealthyhungerandsatietysignals.Thedrug-likefoodsoperateasaddictivesubstancesintherewardcircuitryofthebrain,overridinghungerandsatietysignals,andtherebyunderminingoureffortstore-establishproperhungerandsatietysignals.

- Sleep

o Get8hoursofsleepnightly.Ideallyfrom10/11pm-6/7am.o Sleepregulatesthehormonesinvolvedinappetite,satietyandmetabolism.o Icannotemphasizethisoneenough.Adequatesleepisasignificantfactorinestablishinghealthy

hungerandsatietysignals,anditissooftenoverlooked.Makeitapriority.Makeitthepriority.

- StabilizeBloodSugaro Bloodsugarfluctuationscanprecipitateovereating.o Takeaspoonfulofcoconutoil3timesaday(uponwaking,intheafternoon,beforebed).o ConsiderstartingyourdaywithcoffeeorteablendedwithbutterandMCToil.o Alwayshaveasnackhandy(e.g.,nuts,hard-boiledegg,wildsalmonjerky,grass-fedbeefjerky,dark

chocolate,almondbutter),soyoustayontopofbloodsugarwhileyou’reonthego.Don’twaitforthebloodsugarcrash—preventitwithawell-timedsnack.

- Relax

o Practicerelaxationandstressmanagement(yoga,meditation,breathingexercises).o Considergettingenergywork(acupuncture,craniosacraltherapy,Reiki).o Eatmindfully:chewthoroughlyandavoiddistractionswhileyoueat(TV,computer).o Lookawayfromthephoneandwakeuptoyouandyoursurroundings:listentoyourbody,your

emotionsandyourlovedones.o Ingeneral,slowdownandlisten.o Shiftyourrelationshiptofoodawayfromself-punishmentorself-sabotageandtowardeatingasan

actofself-careandself-love;stopbattlingwithyourself.o Imbueyourrelationshiptoyourself,yourbodyandyourfoodwithloveandradicalacceptance.

© Ellen Vora, MD. Do not duplicate or distribute without permission. This content is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.

- OptimizeNutritionalStatuso Subtlemicronutrientdeficienciescanincreaseappetite(yourbodyistryingtogetwhatit’smissing).o Eatanutrient-densedietofrealfoodtoensureexcellentnutrientstatus.

Nutrition- Eatrealfood.- Avoidprocessedfood.- Isitrealfood?Tocheck,askyourself:diditgrowinthegroundorwasitahealthyanimal?- Themostimportantfoodstoavoidare:

o Sugar,highfructosecornsyrupandartificialsweetenerso Transfatso Industrialseedoils(e.g.,canolaoil,cornoil,soybeanoil)o Flouro Processedsoy

- Shiftawayfromthinkingoffoodascaloriesandtowardfoodasyouropportunityfornutrition.- Letyourplatebehalfveggies,aquarterproteinandaquarterstarch.- Whattoeat:

o Allvegetableso Starchytubers(sweetpotatoes,whitepotatoes,taro,yucca,plantain)o Pasturedmeatandorganmeats(eateverypartoftheanimal)o Pasturedpoultryandeggso Wildfisho Fermentedfoods(sauerkraut,beetkvass,kimchi,miso)o Bonebrotho Nutsandseedso Darkchocolateo Fruit(preferablylesssweetfruitslikeberriesandgrapefruit)o Sproutedriceandlegumesiftoleratedo Plentyofnaturalfats(butterandgheefromgrass-fedcows,coconutoil,MCToil,oliveoil,avocados)o Note:ifyou’reavoidingdairy,Irecommendthatyoucontinuetoconsumebutter

- Herearesomerealfoodrecommendations:o Seafood:www.vitalchoice.como Pasturedmeats:www.grasslandbeef.como Fermentedfoods:www.wisechoicemarket.com&www.hawthornevalleyfarm.orgo Generalpurpose:www.thrivemarket.como Sproutedgrains&legumes:TruRootsOrganicGerminatedRice&LentilsonAmazono Bookrecommendation:ThePaleoCurebyChrisKresser

- Trytoadheretothisapproachtoeating80%ofthetime,anddon’tlosesightofwhatmakeslifefulfilling(socialconnection,community,enjoyment).Sometimesit’sbettertoeatthewrongfoodwiththerightattitudethantheotherwayaround(ancientChinesesaying,bywayofChrisKresser).