True confession: I usually multitask while I eat, despite telling other people not to. I read, I Facebook, I talk on the phone, I create presentations, and so on. I rationalize it very well: I'm busy, I can still chew slowly (note to self: “BS!”), and this is the last time.
And luckily, I tell myself, it's no big deal.
Marc Schoen, PhD, assistant clinical professor at UCLA's Geffen School of Medicine, disagrees. And after reading his absolutely amazingly important and helpful book, Your Survival Instinct is Killing You, he's convinced me.
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A pioneer in mind-body medicine (he researched and developed an “innocuous” breathing technique because he wasn't allowed to bring hypnosis into the hospital when he started practicing in the 1980s), Dr Schoen has spent his life exploring stress, pressure, performance, and maladaptive habits.
And what he's shared in his book, and with me in today's podcast interview, is really important.
Because it shows what we're missing when we rely solely on cognitive or environmental approaches to changing our bad habits.
Essentially, he argues, we have become victims of our own survival instincts – the “fight or flight” response that allowed our ancestors to become instantly aroused by danger and respond to it effectively – combined with a modern lifestyle in which even the possibility of discomfort is interpreted as an enemy spear slicing through the air in our direction.
In other words, good luck talking sense to your overeating self when it interprets hunger as an immediate threat to existence. You can keep all this stuff out of your pantry, but when the alarms go off and your life is about to end, you'll do just about anything to get a hit of donut or pizza or burger.
The short answer is to become comfortable with discomfort. That's why, in my experience, the people who shift to a healthy plant-based diet and stick with it for years are the same people who take up ultra-running or CrossFit or start a business or put themselves in the face of ever increasing challenge and discomfort.
It's not just the calories you burn training for a 50k. It's the tolerance for discomfort that you cultivate that will allow you to resist temptation when you can't avoid it.
And that's why my multitasking during meals is so dangerous. Every time I do it, I'm reinforcing the fact that I can't even handle the discomfort of being understimulated. And that's why I'm never ever going to do it again!
In our conversation, we covered:
- the definition and function of the survival instinct
- the “COZY paradox” (the more comfortable we try to make ourselves, the worse we feel)
- how discomfort triggers the survival instinct, and why modern life is such a mismatch to our hard wiring
- why cognitive approaches to behavior change often can't take us the last mile
- the function of “benign masochism”
- the tyranny of the microwave – how it all began
- the rainbow metaphor of fear
- the power of being vulnerable in relationship
- the fascinating function of the insular cortex of the brain
- why the “shhh” sound is so calming
- a short and simple breathing technique that can de-stress us in 45 seconds
- and much more…
Enjoy, add your voice to the conversation via the comment box below, and please share – that's how we spread our message and spread our roots.
Links
Your Survival Instinct is Killing You, by Marc Schoen, PhD
Stressproofing Retreat, led by my martial arts instructor and science writer Glenn Murphy, based partly on Dr Schoen's work (last couple of days to register)
Glenn Murphy and I (mostly Glenn) talk about stress on the Bregman Leadership Podcast
Email for a free audio of the Schoen Breath Technique: ma************@gm***.com
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Gratitudes
Big thanks to Plant Yourself Podcast Patrons Kim Harrison, Lynn McLellan, Anthony Dissen, Amy Good, Elizabeth Clifton, Dominic Marro, and Brittany Porter. And to my tech guru, Amnon Nissan who spent half an hour talking me through some audio issues.
Announcements
Check out my online TV show, Triangle Be Well. This week I answer questions from listeners, some of whom wonder about protein requirements and building washboard abs.
I can help you navigate the medical system and adopt a healthy lifestyle
I'm available for one-on-one consulting and coaching to help you navigate the medical system, make informed decisions, take control of your health destiny, and achieve true wellness and not just medical management of disease.
Ask your questions or share your feedback
Comment on the show notes for this episode (below)
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Music
The Plant Yourself Podcast theme music, “Dance of Peace (Sabali Don),” is generously provided by Will Ridenour, a kora player from North Carolina who has trained with top Senegalese musicians.
It can be found on his first CD, titled Will Ridenour.
You can learn about Will, listen to more tracks, and buy music on his website, WillRidenour.com.
Disclosure
This post may contain amazon affiliate links. I may receive amazon gift certificates from your actions on such links.
Looking for Transformational Change?
You know how when you discovered plant-based eating, you basically went, “Holy shit, how come the entire healthcare system isn't totally embracing this as one of the most powerful keys to disease prevention and reversal!”?
That's how I feel now about a psychological approach to transformational change called “Memory Reconsolidation.” Few psychologists have heard about it, and when they do hear the radical transformations it can bring about in a very short time, they're often skeptical to the point of disbelief.
But I've added Memory Reconsolidation work to my own coaching, and can attest to its amazing efficacy. So much so, that I'm devoting the next year to mastering it, studying with the best clinicians and teachers in the world, and then introducing it into health coaching through my trainings.
Right now, I want to triple my coaching practice to get more and more opportunities to do this work. And I'm lowering my fees – a lot – to make it easier for people to work with me.
If you're interested in working with me (and willing to commit to a minimum of 2 months), click the link below to open the form in a new browser tab and I'll get back to you within 3 business days.
Yes, I'm interested in Memory Reconsolidation Coaching.
You CAN Change Other People!
Well, that's what Peter Bregman and I claim in our provocative book of that title.
What we really mean is, you can help the people around you make behavioral changes in their own best interests. If you think you're powerless to help people change, it's because you've been going about it the wrong way.
Discover our straightforward, replicable process here: You Can Change Other People.
Audiobook: Use the Weight to Lose the Weight
Listen to Josh LaJaunie and me narrate our latest audiobook, about how to start moving when you're obese.
It's $10, and Josh and I split it evenly 🙂
Tip Jar
This podcast is not underwritten by advertising, so I can experience complete editorial autonomy without worrying about pissing off the person paying the bills. Instead, I pay the bills, with your help. It's free for those who can't afford to pay, and supported by those who can. You can contribute to the growth and improvement of the podcast by clicking the “Support on Patreon” or “Donate” buttons on the right to help out.
Music
The Plant Yourself Podcast theme music, “Dance of Peace (Sabali Don),” is generously provided by Will Ridenour, a kora player from North Carolina who has trained with top Senegalese musicians.
It can be found on his first CD, titled Will Ridenour.
You can learn about Will, listen to more tracks, and buy music on his website, WillRidenour.com.
Gratitudes
Thanks to Plant Yourself podcast patrons – Kim Harrison – Lynn McLellan – Brittany Porter – Dominic Marro – Barbara Whitney – Tammy Black – Amy Good – Amanda Hatherly – Mary Jane Wheeler – Ellen Kennelly – Melissa Cobb – Rachel Behrens – Tina Scharf – Tina Ahern – Jen Vilkinofsky – David Byczek – Michele X – Elspeth Feldman – Leah Stolar – Allan Kristensen – Colleen Peck – Michele Landry – Jozina – Sara Durkacs – Kelly Cameron – Janet Selby – Claire Adams – Tom Fronczak – Jeannette Benham – Gila Lacerte – David Donohue – Blair Seibert – Doron Avizov – Gio and Carolyn Argentati – Jodi Friesner – Mischa Rosen – Michael Worobiec – AvIvA Lael – Alicia Lemus – Val Linnemann – Nick Harper – Bandana Chawla – Molly Levine – The Inscrutable Harry R – Susan Laverty the Panda Vegan – Craig Covic – Adam Scharf – Karen Bury – Heather Morgan – Nigel Davies – Marian Blum – Teresa Kopel – Julian Watkins – Brid O'Connell – Shannon Herschman – Linda Ayotte – Holm Hedegaard – Isa Tousignant – Connie Haneline – Erin Greer – Alicia Davis – Heather O'Connor – Carollynne Jensen – Sheri Orlekoski of Plant Powered for Health – Karen Smith – Scott Mirani – Karen and Joe Crabtree – Kirby Burton – Theresa Carrell – Kevin Macaulay – Elizabeth Rothschild – Ann Jesse – Sheryl Dwyer – Jenny Hazelton – Peter W Evans – Dennis Bird – Darby Kelly – Lori Fanney – Linnea Lundquist – Emily Iaconelli – Levi Wallach – Rosamonde McAtee – Dan Pokorney – Stephen Leinin – Patty DeMartino – Mike and Donna Kartz – Deanne Bishop – Bilberry Elf – Marjorie Lewis – Tricia Adams – Nancy Sheldon – Lindsey Bashore – Gunn Marit Hagen – Tracey Gulledge – Lara Hedin – Meg from Mamasezz – Stacey Stokes – Ben Savage – Michael K – David Hughes -Coni Rodgers – Claire England – Sally Robertson – Parham Ganchi – Amy Dailey – Brian Tourville – Mark Jeffrey Johnson – Josie Dempsey – Caryn Schmitt – Pamela Hayden – Emily Perryman – Allison Corbett – Richard Stone – Lauren Vaught of Edible Musings – Erin Hastey – Sean Owens – Sagar Naik – Erika Piedra – Danielle Roberts – Michael Leuchten – Sarah Johnson – Katharine Floyd – Meryl Fury – for your generous support of the podcast.
Disclosure
This post may contain amazon affiliate links. I may receive compensation from your actions on such links. It don't cost you a dime, tho.
Another great and informative podcast. Keep up the great job Howard!
And Thank You 🙂