Using Data to Break Free from Emotional Eating Patterns | Ep 317

Ever wonder why you keep eating when you're not actually hungry? The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar? Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating. You'll discover why tracking certain metrics reveals surprises about your eating behaviors, how meal timing dramatically affects your psychological relationship with food, and tips to bridge the gap between analytical approaches and emotional intelligence. Main Takeaways: Understanding patterns through tracking creates awareness without becoming obsessive Strategic meal timing and composition significantly influences emotional eating behaviors The powerful "if-then" approach creates a framework for managing challenging food situations Consistency in eating patterns helps your body develop safety signals that reduce stress eating Creating a balance between structure and flexibility is key to sustainable habits Episode Links: Follow the Don't Call Me Skinny podcast for more great content from Sarah Krieger Listen to the companion episode about the psychological side of emotional eating: The Hidden Triggers Making You Overeat Without Realizing It Timestamps: 0:01 - Emotional eating through a data lens 8:36 - Using data without becoming obsessive 15:43 - What to do based on your data 23:36 - Powerful "if-then" strategies when life trips you up 27:08 - Meal timing -> emotional eating patterns 31:11 - Macros for managing hunger 36:32 - Hunger vs. cravings 42:11 - The solution after years of dieting Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram