Because your nervous system doesn’t measure “small”—it measures “safe or not.” When micro‑stresses stack, your body reaches for the fastest regulator it knows, and food is a quick way to shift state. The craving is a bid for safety, not a character flaw. We raise your BQ (body intelligence) so you catch the early signals—tight jaw, shallow breath, restless hands—and use a 30–120 second reset to lower the urgency before it becomes a pantry raid.

By evening you’re often under‑fuelled, over‑stressed, and decision‑fatigued, so your brain prioritises quick comfort over long‑term plans. Cortisol is shifting, blood sugar may be wobbly, and “I deserve a break” becomes the doorway. We boost your BQ so you notice the 4–6pm dip, add steadying supports (real meals, protein, water, a 2‑minute downshift), and install a simple “pause then choose” routine—so nights stop undoing your day.

That’s a protective fawn pattern: keeping the peace to feel safe or liked. Your body senses risk in saying no, so “yes” comes out before you even think. We grow your BQ to notice the tell—throat tight, chest squeeze, smile that isn’t true—and pair it with soft boundary scripts like, “Looks delicious—no thanks, I’m all set.” With practice, your system learns that “no” can be safe.

Shutdown is a freeze response—your system’s way to reduce overwhelm by going dim. Autopilot eating becomes a quick way to feel something or to stay numb. We teach your body how to come back online safely: orient to the room, lengthen the exhale, feel your feet, add a tiny movement, then choose the next kind step. Building BQ means you notice you’re fading sooner and have a plan that doesn’t require willpower.

Emotional flashbacks are old patterns firing without a picture—implicit memory stored in the body. Your system recognises a cue, sounds the alarm, and you feel it now even if you can’t “remember” why. We don’t dig for scenes; we update the response. With BQ—naming sensations, orienting to “I’m safe enough now,” and titrating the charge—you get shorter spikes and quicker recovery.

Restriction turns food into a scarce, high‑value object—your brain obsesses because it thinks resources are limited. Rules also trigger rebellion and all‑or‑nothing swings. Instead, we build regulation first (BQ), add enough real food earlier, and use gentle structure—so urges drop and choices get simpler without the mental tug‑of‑war. Less fight, more steady.

Because they fight your biology and your nervous system. Restriction signals “scarcity,” which ramps up food thoughts, intensifies hunger signals, and triggers all‑or‑nothing swings—so willpower gets exhausted and the old pattern returns. If the real drivers (stress, shame, exhaustion, loneliness, habit loops) stay untouched, the urge simply finds its way back. We raise your BQ (body intelligence), regulate first, and build flexible structure—enough real food earlier, simple pauses, self‑kind boundaries—so change holds without a constant fight.

Emotional eating isn’t a failure; it’s a fast way your system has learned to self‑soothe. Food works—briefly—because it shifts your state. Instead of shaming the strategy, we fix the root cause: we map your pattern (cue → meaning → urge → action), rebuild safety in the body, and update the response so the trigger loses its charge. With bq, you catch the early signals, use 60–120 second resets to calm the spike, and add gentle supports (meals, sleep, movement, boundaries). When your nervous system feels safe enough, the urgency eases—and choices get simpler, sustainable, and yours.

Key drivers that link mental health to fat pattern

- Stress hormones: HPA-axis changes and cortisol favor abdominal storage.

- Sleep disruption: short/broken sleep shifts appetite hormones (↑ghrelin, ↓leptin) and insulin sensitivity toward gain, especially around the waist.

- Medications: some antidepressants and antipsychotics increase appetite/weight and central fat.

- Behaviour shifts under distress: more evening intake, ultra‑processed foods, alcohol, and lower daily movement (NEAT).

- Inflammation and insulin resistance: common in chronic stress, PTSD, and depression, promoting central and ectopic fat.

Common fat depots tied to mental health

1. Visceral abdominal fat (around internal organs)

- Mental health links: chronic stress, PTSD, depression, poor sleep, shift work; glucocorticoid therapy.

- Why here: cortisol and insulin together promote storage in this depot; visceral fat cells are more hormonally responsive.

- Purpose: cushions internal organs and supplies rapid energy; excess raises cardiometabolic risk.

- Evidence: stress/cortisol linked to central adiposity; visceral fat strongly tied to risk.

2. Subcutaneous abdominal fat (under the skin of the belly)

- Mental health links: weight gain from stress eating, depression, and some meds increases this depot along with visceral fat.

- Why here: primary “safe” storage when energy intake exceeds use.

- Purpose: insulation, cushioning, energy reserve. Lower risk than visceral fat at the same waist size.

- Evidence: distinction between subcutaneous vs visceral is key for risk.

3. Gluteofemoral fat (hips and thighs)

- Mental health links: less directly stress‑driven; tends to be preserved in premenopausal women and may decline with menopause or high cortisol states.

- Why here: estrogen favors storage in this depot; mobilizes more slowly.

- Purpose: longer‑term storage that is metabolically protective (helps keep fat out of the liver and heart).

- Evidence: associated with better metabolic profiles.

4. Dorsocervical fat pad (upper back/neck “buffalo hump”)

- Mental health links: not a typical result of day‑to‑day stress or PTSD alone.

- Why here: classic in cortisol excess (Cushing’s) or long‑term steroid use; also seen in HIV‑associated lipodystrophy.

- Purpose: general subcutaneous storage.

- Evidence: endocrine disorder sign; medical review is advised if pronounced.

5. Liver fat (non‑alcoholic fatty liver disease)

- Mental health links: depression/PTSD via insulin resistance and central obesity; alcohol use; some antipsychotics.

- Why here: when subcutaneous depots are overfilled or impaired, fat “spills over” into the liver (ectopic storage).

- Purpose: none beneficial; reflects overflow and harms liver function.

- Evidence: central in the adipose tissue expandability model.

6. Intramuscular/intermuscular fat (in and between muscles)

- Mental health links: inactivity and low daily movement (common in depression/PTSD and poor sleep) promote this depot.

- Why here: muscles store fat when energy balance and insulin resistance worsen.

- Purpose: local fuel; excess reduces insulin sensitivity and muscle function.

- Evidence: linked to metabolic impairment.

7. Fat around the heart (epicardial/pericardial)

- Mental health links: rises with central obesity, which is more common with chronic stress, PTSD, and depression.

- Why here: local energy source for the heart; expands alongside visceral fat.

- Purpose: cushioning and local fuel; excess raises cardiac risk.

- Evidence: correlates with abdominal obesity and cardiometabolic disease.

What is not well supported

- Specific emotions or trauma “placing” fat in one exact area (e.g., “trauma in the hips/chest”) is not supported by strong clinical evidence. Trauma and PTSD are linked with higher overall and central fat through the mechanisms above.

What to monitor and practical steps

- Measures: waist circumference or waist‑to‑height ratio (aim <0.5), sleep duration/quality, medication side effects, and daily movement.

- Actions with evidence:

- Sleep repair (7–9 hours, morning light, regular schedule) improves appetite hormones and insulin sensitivity.

- Stress regulation (slow exhale breathing, brief pauses, orienting) can reduce reactivity and late‑night eating.

- Consistent meals with protein and fiber steady blood sugar and reduce cravings.

- Regular walking plus 2–3 short strength sessions weekly selectively reduce visceral fat, even with modest or no weight loss.

- Medication review (with your GP/psychiatrist): some drugs are more weight‑neutral; add‑ons like metformin can help in selected cases.

References (accessible overviews and key studies)

- Epel ES et al. Stress-induced cortisol secretion is greater among women with central fat. Psychosomatic Medicine. 2000.

- Björntorp P. Do stress reactions cause abdominal obesity? Obesity Reviews. 2001.

- Snijder MB et al. Upper‑body subcutaneous vs visceral fat and risk. Am J Clin Nutr. 2004.

- Fabbrini E et al. Obesity and fatty liver; ectopic fat concept. Diabetes. 2010.

- Virtue S, Vidal‑Puig A. Adipose tissue expandability hypothesis. Eur J Clin Nutr. 2010.

- Manolopoulos KN et al. Gluteofemoral fat and metabolic health. Int J Obes. 2010.

- Iacobellis G. Epicardial fat and heart risk. Nat Rev Cardiol. 2015.

- Sumner JA et al. PTSD symptoms and later type 2 diabetes in women. JAMA Psychiatry. 2015.

- Luppino FS et al. Depression and obesity meta‑analysis. Arch Gen Psychiatry. 2010.

- Vissers D et al. Exercise reduces visceral fat: meta‑analysis. Obesity Reviews. 2013.

- MedlinePlus/NIH. Cushing syndrome (for dorsocervical fat pad context).