The Role of Environment in Impulse Eating: 5 Tips to Help Manage Yourself in Home, Workplace, and Social Settings

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. Throw out everything in your home that does not support this next journey you are going on to being a healthier version of yourself to build muscle to lose fat.

00:41What's up, you guys? Welcome to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to episode number 66. Today, I'm going to talk about the role of environment in impulse eating. And I want to give you guys five tips to help you manage your home, your workplace, and social settings when it comes to feeling the impulse of wanting to eat things that are right in front of you that tend to be unhealthy snacks or options when you're trying to fuel the result of building more muscle, even just eating healthier.

01:36Decreasing body fat and decreasing body fat and all of the things that comes to your fitness journey. And you're in these environments, and they're not conducive to help you support those things. And you tend to give in to impulse. And a lot of people struggle with this. A lot of people struggle with caving to the environment rather than being strong and overcoming those impulses and those temptations and carrying on with, you know, taking the actions that are necessary of them to take in order to stay in alignment with the goals that they want to accomplish.

02:10And so I'm going to talk about the environment of home. I'm going to talk about the workplace environment. I'm going to talk about social settings and those environments. And then I want to give you guys, they're going to be wrapped up in when I share those things, but five tips that will help you to manage yourself when you're in those situations. And, you know, what's really cool, you guys, not, you know, really cool, but very empowering is a word that I want to use. It's very empowering to yourself as a human when you are able to recognize these impulses and see them for what they are,

02:50be able to see what the emotion is attached with them and then not go into a lower vibration action. Rather, being able to see them for what it is and then make a conscious, because a lot of those things that you guys are, that people do when they impulse eat is unconscious. And it's either fueled by stress or boredom or all of these things. But when you're aware of that, you're able to make a conscious decision to take a different type of action.

03:24And that action will be in support of the goal, like, right, like the goal of you building muscle, decreasing body fat, feeling more confident in your skin, all of the things. That's your higher self. That's the person that you want to become. And so, like I say with James Clear, every action that you take is a vote for the future person that you want to become. I said that a little bit wrong, but you get the hint, right? I talked about this in episode number four, which was a big one of who you are becoming and what you need to be able to do to stay in alignment with that person.

03:57And also, one of our biggest, most popular podcasts to date is actually episode number three, where I gave you guys five strategies to help with impulse eating. So, mixed in with today and today's episode, I would highly recommend to go back and listen to episode number three and listen to those strategies that I shared with you in there. Because what I just said is actually like a very quick synopsis of that entire episode of like, you know,

04:30helping you to identify what you're experiencing and then taking these five strategies and implementing them. Today, we're talking about environment, which I think is so important. And the role of environment when it comes to impulse eating, because not many people recognize that your environment is stronger than your will. And each place that you are at during the day brings to you different types of like perspectives or realities, but most importantly, triggers.

05:04And so, you have triggers in your home, you have triggers in your workspace, and you have triggers in social settings. And so, let's just dive into it. But first of all, our physical surroundings can either support or they can hinder our ability to make the correct choices that we need to make that stay in alignment with our goals. And so, for this entire podcast, understanding the impact of environment is essential for developing strategies to help you to not only make empowering decisions,

05:36but to create a supportive environment so that you are taking, you know, so that you don't have these temptations, you don't have these triggers, you don't have these things like staring you right at the face every single day. You are in control of this, and you have the ability to control the environment and make it supportive for you as you are going about this journey for yourself. So, let's first talk about home environment, the accessibility of food. What I tell people all of the time when they are starting out on a journey is to first,

06:11before you worry about what your workout program is going to look like, before you worry about going grocery shopping, I would highly encourage you to throw out everything in your home that does not support this next journey you are going on to being a healthier version of yourself to build muscle to lose fat. And that can literally be a huge game changer for you. And I, because I know, I've done it for myself, and I know clients that I've done it to as well.

06:45So, literally before you worry about anything else, as you embark on your journey, throw out anything in your home that does not support you. Because in your home environment, as it is right now, if you're just starting out on your journey, or even like, for me, for example, today, I had crumble this past weekend. So, it's Friday, this is airing, but I had it last weekend, and it just sat on my counter, right? I had, I had a couple pieces here throughout the weekend.

07:18And then come Sunday, I was like, I'm throwing this sucker out. This is done, in the trash, down the trash chute, gone. Because there's still pieces up there. I was like, dude, I can see, like, if I don't control this right now, it's going to control me. And so, I need to take actions, and I'm going to be able to control myself for the rest of the week. And therefore, that is throwing this in the trash. And so, you need to control your home environment in a way that's going to not control you. And because the big, with accessibility of food, or even food visibility,

07:51a lot of the things in our homes influence impulse eating. And if you guys have, like, unhealthy snacks or processed foods that are easily within, like, and like, your brain knows where they are inside of your home. And if they're easily within reach, you are more likely to give in to those impulse cravings. For me, for example, perfect example, crumble was right there. In the middle of the day, I had a piece of crumble.

08:23It controlled me. I needed to control it. Therefore, I threw it away. So, if there's anything with your home environment, and with a tip that I'm throwing in here right now, you need to stock up and put nutritious options, throw away things that don't support you, and then go to the grocery store and stock up on nutritious options in home that are going to help you minimize unhealthy temptations and support you with the maximizing the healthy temptations.

08:55And so, make sure you guys just, like I said, throw, that's a home environment. Anything that is visible or in your mind you know is in the cabinet, and you're bored or you're stressed out after a day of stressful, you know, work time, you come home and it's couch time, it's Netflix time, what do you think you're going to be doing? You're going to go to that where you know that food is inside of your kitchen, and you're going to get it. Or even in this situation, you could unconsciously, this is a good example,

09:31and I shared this in episode number three, you could unconsciously walk into your kitchen and not even recognize that you're going for this food. You just, you know it's there, and unconsciously, you're bored, you're stressed, and you're just going to grab something that's going to make you feel better. So, your best bet is to be able to control what's going on here, right? Consciously, like pattern interrupts, is like make you aware of like, why am I sticking my hand into this? It's really important to question your actions that aren't in support of what you want.

10:03So, it's like, why am I sticking my hand in this? Oh man, I am either stressed or I'm bored, and that's what's happening. And then you take the control of being like, oh, done, I'm not going to have this anymore, throw it away, get it out of my sight. That's you controlling your home environment. Hey, hey, just want to drop a huge appreciation to you guys listening to this show. It means a lot. I hope you guys are enjoying it, and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and also, it would help this podcast reach others

10:38who need to hear these messages too. Thanks so much, guys. Let's get back to the show. Now, let's talk about workplace environment. There's so many stories that come up in my brain about this one. For example, when I was working in the emergency room, and you guys have probably heard this story so many times, especially if you listen to the podcast or you're a warrior babe, or you've been following me for a long time. Those break rooms are like a danger zone for temptations.

11:08You walk in, there's donuts, there's bagels, there's pizza, there's soda, there's junk shit. Junk food. Mainly a lot of donuts is the one food item that's coming to my mind when I worked there. And so, it's a, it's a, and I'm sure you guys can resonate with that. Your break rooms have all of these just shitty options.

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12:46Be the person that does the opposite. Bring the fruit. Bring the healthy options. Bring the protein powder. Bring the protein bars. Start setting a new type of habit within your workspace. That's an added tip, I would say. Um, but even, you know, so going back to the workplace environment past that story, but, um, there's so many things that are just like readily available for your temptations to cave.

13:18And like, so vending machines. And I remember this too, in all the snacks I just talked about, but vending machines, the hospital has a shit ton of vending machines. And I remember numerous times going to that vending machine and getting a piece of candy or, uh, something that was just shit. Like vending machines are all shit. Chips and like all that stuff. Maybe there's like some peanuts in there. Um, but anyway, they, you know, these are all, these, these things, these break rooms, these, these vending machines are all stocked with snacks and they're unhealthy snacks.

13:52And so when you're stressed at work, you know, this is their same thing with home environment. You're going to go there and that's going to lead into impulse eating. So first of all, most importantly, in each of these environments, because environment is stronger than well, like I said, you need to be aware of the actions that you are taking. It is so important as you as a human to think consciously and not allow unconscious pattern behaviors to control your situations.

14:24So for the, for this instance, you need to be aware of these types of surroundings with the vending machines, the, the break rooms, uh, people, you know, clients and, and patients bringing in food for you to all of that stuff, man. Um, and make conscious choices to either, like I said, be the person that brings in healthy options, um, and gives you or gives them something that is of opposite of what is normally in there.

14:59Um, or make conscious choices for yourself to be able to stay in alignment with what you know is going to support you. Most importantly, your energy, you guys, people that dive into these things, like even me, because that was a part of my past, um, that cave into these break room situations or these vending machine, um, temptations, your energy is shot afterwards. After you junk junk food, your body's trying to metabolize all of this junk food, trying to get it out as quickly as possible. And your energy gets drained in that process.

15:30So think about that too, as well. The next time that you want to go and indulge in a donut in the middle of your work day, um, think about how you're going to feel afterwards. You're not going to be able to show up for your coworkers or the people that you're trying to help or all of the things in the best way that you possibly can, if you're indulging in those things. Um, second thing when it comes to workplace is your, uh, the social influence that happens here. Colleagues, work culture plays a huge influence in your eating behaviors. And so if your workplace norm involves unhealthy food or, you know, food related celebrations,

16:08majority of the time, it can make it more challenging to resist this impulse eating. And so what I would say is to make sure that you are, um, maybe like a, like I just mentioned before encouraging that let's, instead of bringing a, uh, 24 count of donuts or munchies and dunking donuts, let's bring, um, a fruit tray with some yogurt and peanut butter, right?

16:41Like that's such a, you're in control of making that decision. And that is so there's that, that can happen. You can encourage a supportive work environment that promotes healthier choices that can help combat these types of things that are happening. Okay. Um, so that was your workplace environment and being able to a tip within that is a tip within a tip. I, you know, mentioned you being able to advocate and then bring in healthier options, um, for the, for your colleagues and all that stuff.

17:13But then on top of that is you making the conscious choice and being consciously aware of an action that you're about to take. And it doesn't, it's like as easy as, as easy as I can say it is in the moment, think always just try and be internal with yourself. And it's so harder than easier, hard or easier said than done. Um, but in the moment be like, does it support my future self or am I taking an action that supports what I'm trying to accomplish for myself? Those are great questions to ask her.

17:43Like, why am I sticking my hand into the M&M jar? Um, and being aware of your surroundings, being self-aware of yourself and so that you can make a conscious choice. Um, number three now is social settings. So, you know, a lot carries into what I just talked about with the social influence in a workplace, but you have pure influence with your friends. And the eating behaviors of your friends and your social circles have a significant impact on your own food choices.

18:15So if you have a group of friends that consistently, constantly eats McDonald's and they're doing that every single day, that is going to have a significant impact on your food choices and you're going to be eating fast food every single day. Um, so when you surround, when you're surrounded by individuals who engage in impulse or unhealthy eating habits, you may be likely to follow suit in that, in that experience. So make sure you guys, and it's a lot easier said than done, but you're, you communicate to

18:51your friends what you're trying to accomplish. Um, so make sure that you do have a, you know, a lot of people who are in the world,

19:23or you're trying to create a network of supportive individuals who prioritize healthy choices and, you know, understanding what you're going through or not going through, but understanding what you're choosing to experience for yourself and stay in alignment with, um, that, and these, that these people can positively influence, uh, your eating behaviors because man, you are, you are the five people that you surround yourself with. That is so true. And if those five people are eating unhealthy, you're going to be doing the same thing.

19:57So you want to make sure this is a tip. Again, this is the fourth tip by now. Um, you want to make sure that you're just, you're in a supportive network of individuals. And if you are trying to create, um, a healthier lifestyle for yourself, make sure you're creating space from the individuals that don't leave that lifestyle. And if people say things and they're like, they don't understand what you're doing, remember, they're only speaking through the lens of their own experience. They wish they could be doing that same thing that you're doing, but they, they have their own limiting beliefs, their own stories that are inside of their head.

20:29Another thing with social settings is dining out and like social events. And this obviously involves food and the types of food available can influence impulse eating. And more importantly, being aware that if you do this in social settings and you eat because you're nervous of being in social settings, a lot of that food is more comforting that type of emotion. So you being, not only being aware, like I said earlier, of that type of emotion that you may be experiencing and questioning that emotion, um, and then questioning the actions that you're

21:03taking, but with social events and going out with your friends, you know, I'm so about like balance and moderation. I love looking at menus ahead of time. I love looking at restaurants and being like, okay, they have this option. I can plug this into my day. This is an alignment with my macros and my numbers. This is an alignment with my goals. This is the entree that I'm choosing when I go there. Not only does that help you stay on your goals, but it also takes thought out of the process when you're sitting down at the restaurant and you're looking at the menu when, and like

21:36trying to decide what you're going to eat when you can be engaging with your friends and be more present with your friends and people around you. Um, but then also, you know, social settings, but, uh, or dining out, but social events, um, you could either, you, I'm sure, you know, you could be aware of what's on the menu or what's going to be there, or you can ask a friend, you know, what's going to be there. Or if it's like, you know, barbecue or something like that, you can plan ahead. You can work in those foods so that it's an allotment with your day.

22:06Or if it's like, you know, it's just shit junk food, man, bring your food. There ain't nothing wrong with that. Okay. Anyway, it looks at you like you have four heads at a baseball game because there's just hot dogs and shit. You know, again, it's your own experience. It's your own goal, not theirs. So eat that food with being proud of yourself. Eat that food in confidence, girl. Um, so those, that was, that's also a tip within the tip. So those are, those are the five tips.

22:36Making sure that, you know, in your home situation that you're throwing out the things that don't support you and you're stocking up on the things that do support you. And that is like the first thing that you should be doing hands down, point blank, when you're starting a journey, throwing out the things that don't support you and then going to the grocery store and getting the things that do support you. Um, in a workspace, making sure that you are consciously aware of the actions that you're taking. This also goes with social settings and the emotions that may be coming up that will feel that impulse eating and being able to consciously interrupt that pattern and make a supportive

23:08action that will support the goals that you're after. Um, but then also being an advocate for your coworkers, for yourself, for your workplace environment, for your friends, for the people that you work with, like, you know, bring healthy options to the table, do the opposite of what people normally bring in. Um, and then number four was being in social settings and again, uh, being consciously aware, but surrounding yourself with individuals who, you know, can, who support and positively

23:41influence positive eating behaviors. Um, and then when you're dining out and social events, it's like plan ahead, like always be five steps ahead of yourself, um, or one step ahead of yourself. I like the five steps ahead of myself, um, because you are truly in control of like all of the things I just talked about. You are fully in control of making the right decisions and taking the right actions that can keep you in alignment with building muscle, burning body fat.

24:13Um, those types of goals, making a healthier, uh, internal side for yourself too, as well, when it comes to mentally and physically, uh, working through these patterns and these emotions and recognizing at a conscious awareness, why these things are triggering to you and how you can make better decisions in support of, um, your goals. So when you guys understand how the impact of the environment, the impact of your physical surroundings has on impulse eating and implementing these very practical strategies that I just talked

24:47with you, you guys can create, you guys can not only create an environment that supports healthier food options, but you can control an environment that supports healthier food options and then empowers you to make decisions about your eating habits that are in alignment with the goals that you're striving for. So I hope that podcast helped you guys because I know a lot of people struggle with impulse eating and it's more so the conscious, unconscious pattern that people are stuck in or like I, the whole

25:18premise of the podcast today is the environment and the environment is way stronger than will. And people will act according to their environment. So if you guys can not only be aware of what I just said with self-awareness and conscious awareness, but recognizing the environment that you are in and how it is either supporting or not supporting you and what you can do to change it. Absolute game changer. So important for you to be consciously aware of so that you can make and do things and stay

25:51at a higher perspective, a higher level and higher vibration for what you and your goals require of you. All right, you guys. I hope you enjoyed that podcast and I'll see you in the next one. Hey guys, real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident. Do it alongside one of our 30 plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals

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