Behind The Binge

Hi friends! Today, we're talking about kids! A lot of my clients who are also parents ask me, how can we actually raise kids to be intuitive eaters?

A lot of people stumble into intuitive eating after a period of dieting. But if a child has yet to be corrupted by diet culture, how do you encourage a healthy relationship with food?If you just look into the intuitive eating book, it is written for adults. So we can't just copy and paste all of the approaches for intuitive eating that is made for adults into how you are raising your kids. 

So what do you do? Today I brought on nutrition, expert, nutrition PhD, dietitian, and mother of three, Dr. Taylor Arnold. We are going to be answering all of those questions that I'm sure many of you have had, like:

• How does intuitive eating not create free-for-all, boundary-less eating for kids?
• What do you do if you find your kids solely gravitating towards foods like ice cream.
• How do you teach kids about nutrition without ending of demonizing food like diet culture would?
• Are there appropriate times to set boundaries with food without it being "restrictive"?

& so much more!

Check out Dr. Taylor & all of her amazing free resources for parents:

You've likely heard me say to tune in to how food makes you feel after eating it, but what does that actually mean? 

Sometimes it is very clear when something doesn't make you feel so good, like when you immediately have some sort of symptom following eating like a stomach ache, heart burn, reflux, etc. But those more direct and obvious symptoms aren't the majority of signals we can use to best attune to our body and meet our needs.

That's what we're getting into today!

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Need support in learning to listen to your body and drop yoyo dieting?

Binge eating is common enough with ADHDers that some sources recommend screening for it with an ADHD diagnosis.

Contrary to stereotypes, ADHDers don't just binge impulsively because they are seeking dopamine for pleasure.

Yes, dopamine plays a role in ADHD symptoms, but binge eating often stems from more unmet needs – physical, emotional, or psychological. 

This is what we are diving into today!

We chat about soooo much (and yet still…not enough) related to the intersection of ADHD and binge eating, like:

• The subtypes of ADHD (& how ADD is no longer a diagnosis)
• How to overcome the main binge triggers with ADHD
• Identifying when and why you may be seeking dopamine from food
• New tips to try to meet your needs
• & more!

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Links referenced:

Did you know that you are about 3-4x more likely to struggle with binge eating if you have PCOS? 

It makes sense for two reasons: the metabolic changes that increase hunger and cravings, and the physical symptoms. 

So..

• How can you support your PCOS sustainably without getting thrown into the tumultuous restrict/binge cycle?
• How can you stop stressing and obsessing over food when food impacts this condition?
• How can you take a weight-neutral approach?

We're covering all this and more in today's episode with registered dietitian and PCOS expert, Sam Abbott.

Check out Sam:

It's easy to think that the more portion control you have, the less likely you will be to binge. However, this is more likely to leave you feeling out of control when your body continues to fight back at your attempts to restrict.

Listen in to hear about how portion sizes just fuel your restrict/binge cycle, and tips to start breaking this mentality!

Hi hello! Welcome back to Behind The Binge Podcast.

Last week I had a discovery call with someone who was interested in my coaching program. She was skeptical about my methods since another intuitive eating coach told her to just eat whatever she wanted, whenever she wanted, and she would eventually stop binge eating...

She was told that any sort of structure on her journey to healing her relationship with food is restrictive.

After releasing all rules and trying to just "listen to her body", she was left feeling overwhelmed, out-of-control with food, and bingeing more than ever...🥴

Well, I'm here to tell you that my jaw almost hit the floor 😱 when she told me this because this is absolutely not true, and this type of advice could lead someone who struggles with binge eating to get stuck in an even deeper binge spiral. Binge eating already in and of itself is highly chaotic, so adding in advice that is also pretty chaotic is a recipe for disaster, to say the least.

So in todays episode I want to share:

- When structure and planning can support binge eating recovery

- What a structured approach might look like

- When structure might not be so helpful

- How to eat intuitively while still having structure

Today Morgan is taking over the podcast to share with you how to reset after a binge without restricting again!

She is sharing with you 

-How to get to the root of why you binge in the first place

-Simple yet powerful behavior changes to take after a binge

-How to begin challenging your all-or-nothing mindset and speak more compassionately towards yourself.

& more! 

Listen to Episode #50 to get to know more about our Associate RD, Morgan! 👇🏼

It's February which means people are just over a month into their new year's resolutions. Because of this, a lot of my clients are feeling influenced by before and after pics or diet updates on social media.

If you're on a journey to heal your relationship with food, this can throw you off path. Feeling triggered by weight loss content can re-activate a binge cycle. So in today's episode, I'm sharing 4 questions to ask yourself in order to reflect on why you're feeling influenced by diet culture online and how to begin to re-align back with your here-and-now goals.

Citation:

Matheson, E. M., King, D. E., & Everett, C. J. (2012). Healthy lifestyle habits and mortality in overweight and obese individuals. Journal of the American Board of Family Medicine : JABFM, 25(1), 9–15. https://doi.org/10.3122/jabfm.2012.01.110164

Work with us!

Do you feel you’re more prone to binge eat when you’re home alone? I've been there! 

Being home alone to binge can feel like a relief, as we don’t have to worry about what someone else might think if we’re consuming large amounts of food.
But we KNOW we don't want to binge, yet we still can't stop. Why?

That's what today's episode will dive into!

I discuss: 

3 main triggers for binge eating when home alone

How to deepen your understanding of those triggers to take an informed, alternative action

How to reduce the shame around binge eating

& more!

If you're interested in our options for support, here's what we have going on at the moment:

3 Things you MUST do to stop binge eating in 2023!

I know we’ve all been thinking about what we want to make happen this year. And if you struggle with binge eating, I don’t doubt recovery is on your list.

To help you start making changes to get to food freedom in 2023, let’s start with these three challenging, yet powerful shifts to start overcoming binge eating right now!

If you’re interested in going even further, my new course “jumpstart to binge freedom” is a GREAT place to start. 

Hi everyone! Welcome back to Behind The Binge! I'm bringing back the podcast with a Q&A and I'm so excited to answer some of your questions for you. Today we're covering topics like grocery store overwhelm, night binges, fitness goals, & more! Listen in to further your journey to binge freedom :) 

Welcome back to the pod, everyone! 

Today we are getting real by talking about your menstrual health. Did you know that missing a period or having irregular periods may be a very critical sign that there is a struggle within your relationship with food? I wanted to bring on someone who specializes in this topic to share how your menstrual cycle can be used as a fit vital sign, and trust me when I say that there is no one better to invite on the pod to have this conversation with than the period nutritionist, Cynthia Donovan.

I am so excited for you all to listen in to this episode where we are going to be talking about everything from the dangers of a missing or irregular period, how your menstrual cycle can impact your appetite and your mood, to how having a regular period can help with your fertility. Such an important topic to consider in our intuitive eating journey. With that said, let’s dive right in!

Cynthia is a Registered Dietitian in the US with a Master's of Science in Nutrition. Cynthia has been a Registered Dietitian for over 10 years. Cynthia is a non-diet dietitian and believes in Health at Every Size. Helping women recover from Hypothalamic Amenorrhea (no period) & find food freedom is a specialty area of hers. Cynthia was driven to specialize in HA due to her own struggles with a missing period & infertility. Cynthia has worked in various areas in the field of nutrition which has led her to where she is today, operating her own virtual practice & working with the most amazing women across the world, helping them recover their period and find balance with food and exercise.

Listen in to learn more about:

• Cynthia’s own “aha” moment that something needed to change in the way she was treating her body. [11:13]
• The ways a healthy period is so important for our overall physical and mental health. [25:47]
• How we can know if we are ovulating + the importance of ovulation. [35:15]
• How this issue becomes a concern to someone who wants to get pregnant. Is weight a concern when it comes to fertility? [41:34]

Resources

Connect with Cynthia

Today I want to talk about meal prep as it relates to one of the first things I implement with my clients when it comes to healing our relationships with food which is consistent eating patterns. I know this can put up a lot of guards and concerns as any sort of meal structure can feel a remnant of diet culture. Let me reassure all of you that meal prep as an intuitive eater is not at all the same as any previous experiences you may have had in diet culture with portions and parameters in meal planning.

With all of that in mind, I decided who better to have on the pod with me to talk about meal prep than the Meal Prep Queen herself, Talia Koren. She is the founder of Workweek Lunch, a blog and digital meal plan subscription that helps thousands of people all over the world master meal prep…myself included! Listen in as I talk with Talia about how meal prep can help support you on your journey to food freedom.

Talia is the author of the Workweek Lunch Cookbook, which includes 60 approachable and delicious recipes that are designed to be prepped and stored. She is a self-taught home cook, and she started WWL in 2016 to teach her peers how to cook easy, balanced meals to save time and money through her Instagram, which has now grown to over 495k followers. Before WWL, Talia was a staff writer at Elite Daily and worked in the entertainment industry after graduating from Ithaca College in 2014. When she's not developing new recipes for the WWL Meal Prep Program, Talia loves to travel, snowboard, binge-watch TV and go on adventures with her dog Coconut.

Listen in to learn more:

• A meal prep misconception that Talia wants to debunk. {7:48]
• What an intuitive eating approach to meal prepping looks like. {9:02]
• How to address this fear many have with meal prepping. [14:45]
• Prioritizing intuitive eating, gentle nutrition, and meal prepping without it falling into diet culture’s often black and white thinking. {21:31]
• Talia’s beginner tip for someone just getting started in meal prepping. [27:05]

Resources

Connect with Talia

Welcome back! 

Today I am bringing you another solo episode, and we are going back to the basics of binge recovery together. After polling you on Instagram, I realized that so many of my listeners are at the beginning of their binge freedom journey and are really looking for those simple yet actionable steps that they can take right now to overcome their binge eating patterns. So I promise that by the end of this episode, you will be able to walk away with one workable thing you can do today to uncover what patterns keep you stuck in the binge eating cycle + start moving forward in healing your relationship with food.

Listen in to learn more about:

1. Understanding why you may feel insatiable at times. [4:08]
2. Knowing how to recognize when you can’t get satisfied. [8:18]
3. Identifying what will give you that satisfaction. [9:00]
4. The importance of becoming curious and beginning to problem solve ways to find a more consistent pattern of satisfaction in your day. [11:05}
5. A tangible step you can take to help move past those moments when you feel like you just can’t stop eating. [12:05]

Resources:

#42 // 3 mistakes new intuitive eaters make

On today’s solo pod episode, I wanted to talk to all of you out there who are just beginning your journey to heal your relationship with food. With that in mind, let’s talk more about these three “mistakes” new intuitive eaters make.

1. Making it just another diet. [2:17]
2. Trying to listen to hunger/fullness alone. [5:27]
3. Getting stuck in the "eat whatever you want, whenever you want" trap. [8:04]

Resources

#41 It's not about the food! The psychology of binge eating [with Dr. Nina Savelle-Rocklin, Psy.D]

Joining me on the pod today is the amazing Dr. Nina Savelle-Rocklin. She is a psychoanalyst, author, and radio host specializing in eating disorders, with an emphasis on binge eating disorders.

Dr. Nina encourages us to be detectives by not looking at our binge eating as the problem but instead as the solution to a problem we might not yet be able to see or identify. How we should look for ways to identify what is eating at us that caused us to binge instead of the behavior itself.

Internationally recognized for her unique perspective in the field of eating psychology, she is the author of The Binge Cure: 7 Steps to Outsmart Emotional Eating and Food for Thought: Perspectives on Eating Disorders, and co-editor of Beyond the Primal Addiction. She’s the author of more than fifty articles about emotional eating, and her YouTube series Break Free from Bingeing helps viewers using an anti-diet approach. She also hosts The Dr. Nina Show radio program on LA Talk Radio.

Listen in to learn more:

• Learn more about the psychological and emotional context that can play a role in the development of binge behaviors. {11:07]
• Dr. Nina offers reasons why just approaching the food can become a barrier to long-term remission from binge eating. {15:40]
• The role trauma plays in perpetuating binge eating cycles. [20:53]
• How we should respond to ourselves: validate, acknowledge and reassure = comfort in words. {35:58]
• One last practical tip from Dr. Nina: If you wouldn't say something to a friend, a child, or someone you love, don’t say it to yourself. [45:31]

Resources

Connect with Dr. Nina

Last week was a particularly tough week, where I couldn’t stop thinking about food. I noticed several times I got up to the pantry to grab something to eat after lunch. Do I still binge? What happens when I feel urges? I know this can seem scary to some, especially for those still on the journey to food freedom.

On the pod today, I wanted to discuss my own experience with binge eating, more specifically, what life is like after recovering from binge-eating. I wanted to share my experiences and the tools I still use today when I feel that familiar insatiable appetite.

Listen in to learn more about:

• What is an urge to binge vs just a fluctuation in appetite? [3:40]
• Creating a plan for staying on track [ 9:30]
• Questions to ask about your emotional, physical, and emotional needs  [10:19]
• Plus much more, including my discussion of how our body’s needs change concerning our  menstruation and hormonal needs
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Resources

Lately, I’ve been hearing a lot about Reiki and breathwork but not knowing much about it.

Reiki may sound like a “new age” concept to some, but it’s anything but new. It’s a form of energy healing with roots in ancient cultures. Reiki uses what’s known as universal life force energy—ki or qi—to improve people’s lives and ailments.

So when a Reiki practitioner approached me, I knew I had to have her on the pod to educate us! Perfect timing, right?!  So, if you have an emotional tie with your relationship with food (like so many of us do ), then this episode is for you, friend.

On the show today, I’m joined by the amazing Jhaynane Sung, a holistic nutritionist, and Reiki practitioner. . She shares her practices, her experience as a Reiki practitioner, and shows how she integrates breathwork and energy work with her clients.

Jhaynane is a holistic nutritionist, reiki practitioner, 3rd generation healer, wellness, and spiritual life coach. She helps women heal through food, shadow work, and inner child work. Since receiving her Master’s in nutrition at American University, her mission has evolved from being weight-loss-focused to mindfulness-centered as she began her own personal binge eating healing journey. Since then, she has helped countless women move away from dieting culture to focusing on body positivity and mindful eating. Her focus is to help women find their power by healing emotional and binge eating from trauma around food because of being ashamed and tormented by their looks for far too long.

Listen in to learn more:

• Jhaynane shares her journey with binge eating [4:45]
• The reason Jhaynane no longer focuses on weight loss with her clients. [6:25]
• What does energy work look like for those struggling with their relationship with food or their body? [10:26]
• How does the practice of Reiki help, and what is involved? [11”:49]
• Practical steps that you can take to bring yourself inward and implement this in your everyday life. [27:27]
• Plus much more, including why inner child work is so important, especially for women of color.

Resources

Connect with Jhaynane

I’m a little late on this but Happy Anniversary to the Behind the Binge Podcast! Can you believe it has been a whole year already?  Thank you so much for your support, listening, and sharing about the podcast!

Believe it or not, I haven’t yet highlighted a principle of intuitive eating as a complete episode before. That is exactly what we are doing on the Pod today! We are talking about the 5th principle of Intuitive Eating - Satisfaction

For those of you who struggle with reaching mental satisfaction, even when they feel physically full, this episode is for you.

Listen in to learn more about:

• What is the satisfaction factor? [2:54]
• Being satisfied emotionally, mentally, and physically [7:03]
• What happens when we don’t feel satisfied [13:51]
• Dieting + Distraction - Duration = Disconnection [19:36]
• Plus much more including how I break down the 3 S’s of satisfied eating!

Resources: 

The other day I was looking through some of the comments and DM’s and came across several questions that really required a more nuanced answer than could be done on IG or Tik Tok.

One of the things I’ve wanted to do with this podcast was create a space for deeper conversations. So today on the pod, I’m doing a super casual episode answering some of your questions.

Listen in to learn more:

• The rules of Intuitive Eating, structure, and listening to what our body is telling us. [ 2:28]
• Mental Hunger vs., Extreme Hunger [ 10:08]
• What is the first step in building trust with your body [21:32]
• Plus much more, including whether or not Intuitive Eating can support weight loss.

Resources

Joining me today on the pod today is with the fabulous, Dr. Lisa Folden. . She is a licensed physical therapist, mom-focused health coach, and the owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, NC.

Dr. Lisa shares with us how she got started in Physical Therapy, why she chose a  weight-neutral approach to health, common misconceptions regarding fitness and body size,  and some of the lessons she has learned along the way. We also talk about practical and easy steps you can take if you are seeking a healthier lifestyle.

As a body-positive women’s health expert and health at every size (HAES) ambassador, Dr. Folden assists women seeking a healthier lifestyle by guiding their wellness choices through organization, planning strategies, and holistic goal setting. Dr. Folden is a mom of three, published author, and speaker who understands the complex needs of the modern busy woman. Therefore, she considers helping busy moms find their ‘healthy’ one of her top priorities.

Dr. Lisa is a regular contributor to articles on topics related to physical therapy, health, wellness, self-care, motherhood, body positivity, and pregnancy and has had the distinct honor of being featured in Oprah Magazine, Shape Magazine, Livestrong, Bustle, and several other publications. Additionally, she is a member of the National Association of Black Physical Therapists, the Association of Size Diversity & Health, The Know Women, Alpha Kappa Alpha Sorority, Inc. and serves as an expert panelist for H.E.R. Health Collective (2021-2022)

Listen in to learn more:

• Does weight determine someone's physical health and why are there such mainstream misconceptions around this?
• Dr. Lisa offers ideas on how to do health-promoting activities when physical activity is uncomfortable or even painful in a larger body.
• How can someone regain that trust with their own body to move in ways that feel good rather than rely on external pressures or standards?
• Plus much more, including the MOST IMPORTANT tip  for maintaining “physical fitness” throughout our life

Resources

Connect with Dr. Lisa

Many experts and researchers have found that children, teenagers, and adolescents diagnosed with eating disorders are heavily influenced by their parents, friends, and even school discussions.

We look up to our parents for advice, and they influence many of their words and actions subconsciously.

Today, I’m honored to be joined by Binge Eating Recovery Coach Stefanie Michele (@IAmStefanieMichele). We discuss important topics like how easily we can be influenced by our role models early in childhood. . We also examine how Stefanie, a mom with 3 daughters, recovered from binge eating and learned how to role model intuitive eating for her daughters. Stefanie offers advice to those struggling moms who don’t want to pass on diet culture to their children.

Stefanie is a Binge Eating Recovery Coach specializing in helping women overcome food and body image issues. She holds degrees in Human Development Psychology and Occupational Therapy with a certification in Integrative Health Coaching and an Intuitive Eating Counselor certification. After struggling with multiple eating disorders for 25 years, Stefanie experienced her recovery with the help of a body image coach. She considers her "boots-on-the-ground" experience of recovery her most teachable asset. Stefanie lives in NJ with her husband and 3 daughters.

Listen in to learn more:

• How Stefanie had struggled with her relationship with food as a child in the 80s. [6:44]
• Practical steps Stefanie took when she realized at 40 that it had been decades of struggling with binge eating with no relief. [20:25]
• The implications of how Stefanie’s recovery journey impacted her life as a mother and wife. [45:48]
• Plus much more, including advice for those struggling and who don’t want to pass diet culture on to their kids. 

Have you ever felt the need to cancel plans so you wouldn’t be tempted by non-diet-friendly foods, only to inevitably binge?

It’s not uncommon to hear that clients do “good” all week long with their “clean eating” diets and then mess up on the weekends, completely “losing control” of their willpower just to say no [is it really about willpower, though?].

No worries, friend. I can relate. I used to do the same thing. However, I learned how to break the restrict/binge cycle, and you can too.

On this episode of the pod, I’m taking a look at the use of cheat days, the idea and intention behind them, and how they can be fueling the very thing you’re hoping to avoid–the cravings, uncontrollable appetite, and binge eating!

Listen in to learn more:

• The Use of Cheat Days and why we use them [ 4:34]
• Are Cheat Days Fueling The Cravings and Binge Eating? [ 11:13]
• How  the perception of your habits can have an effect on behaviors [13:27]
• Plus much more, including Practical tips you can use to stop the binge-restrict cycle.

In this episode of Behind the Binge, I'm continuing our deep dive into Noom to uncover if they live up to the statements they claim. Noom claims to center its brand around "evidence-based behavioral science."

But do they?

Today, I will take you through the studies they use to back up their various claims so we can decide if they walk the walk, they're talking.

Has your loved one opened up to you about their binge eating struggles? Are you concerned about how best to support them through their recovery?

In today’s episode, I’m sharing my tips for ways to support your partner or loved one while they are in a binge eating recovery. I just know that you’re going to love this episode and hope you find it helpful for those supporting your partner, friend, or loved one on their journey to food freedom.

There are a variety of ways you can support your partner with a binge eating disorder. It can be really overwhelming to support someone with something that you don’t fully understand, but if you’re here it’s very clear you have a great love for your partner and want nothing more than to take their hurt away.

Unfortunately, if someone attempts to support their partner by using statements like  “everybody overeats sometimes,” or “don’t worry about it, I promise you haven’t gained that much weight,” while they may be trying to be helpful or supportive, they may actually be perpetuating the beliefs that are fueling their disorder.

Listen in to learn more:

• Ask your partner for what THEY need during their recovery [4:50]
• Communication and Honesty are really important, especially when it comes to diets and diet culture. [8:31]
• Validate your partner’s feelings and share that you are seeking to understand what they are going through. [12:35]
• Plus much more as well as finding resources for your own mental health while supporting your partner with their recovery.

One of the common misconceptions of Intuitive eating is that Intuitive eating is a diet for weight loss and that it doesn't promote good nutrition.

But nutrition is an entire principle of intuitive eating! It’s called Gentle Nutrition. If you aren't familiar with it, it involves making choices about what you eat that are both satisfying to your taste buds and also honoring what your body needs based on external health values.

On the pod today, I’m joined by the amazing Lauren Sharpe, RD who also happens to be one of my BFFs!  We dive into how she identified her own struggles with food rules, the basics of what gentle nutrition is, and how to use the nutritional hierarchy of needs as a way to honor your health!

Lauren is a Registered Dietitian that is passionate about helping women end the binge/restrict cycle, end food guilt, feel confident in their bodies, and stop thinking about food 24/7. Lauren is the owner and founder of Empower Method Nutrition and a lover of all things true crime, chocolate, and cozy sweat sets.

I just know that you’re going to love this episode and it is so informative for those dabbling in gentle nutrition.

Listen in to learn more: timestamps coming after final edits

• Lauren shares about her journey to becoming a dietitian and how that changed her relationship with food
• What is gentle nutrition and how it is more than just “nutrients”
• Practical strategies on when and where to start with gentle nutrition
• Tips if you need to reduce a specific food based on a particular medical lab value or health issue.
• Plus much more including conversations around if weight plays a role in practicing gentle nutrition.

Connect with Lauren

Did you know that adults and kids who have ADHD brains have potentially high overlapping symptoms with disordered eating behaviors,? They have a tendency to use food as a way to unconsciously deal with boredom, stress, and try to deal with intense or complicated situations.

Those with ADHD may be particularly likely to forget to eat and binge later.  ​They may have trouble planning and shopping ahead (executive function deficits), which can result in spur-of-the-moment and uncontrolled eating.

So how can those with ADHD overcome this and learn to trust the signals their body is giving them?

Look no further friends - as that is exactly what we are discussing today on the Behind The Binge Pod! This is a fun convo as Becca and I both have ADHD.

Today, I’m honored to be joined by my friend and fellow dietitian, Becca King. We discuss the misconceptions around ADHD and fearmongering regarding foods and some of the fake rules. We also take a look at how medication plays a role in our nutrition as well as we examine the question- does food aid in the development of ADHD!

Becca King is a Registered Dietitian Nutritionist from Charlotte, North Carolina. As an adult with ADHD who struggled for years with disordered eating, Becca is passionate about helping other adults with ADHD who struggle with binge eating, chronic dieting, and body image issues find food freedom and improve their self-esteem. She uses the Principles of Intuitive Eating and a weight-inclusive approach to nutrition for ADHD in her virtual practice.

Listen in to learn more: 

• Becca shares her journey of being diagnosed with ADHD and how she got started working with ADHD and binge eating. [2:45]
• Learn how those with ADHD  can manage intuitive eating despite their lack of awareness and interpreting body clues. [5:28]
• Tools and strategies when you are gathering data to become an intuitive eater.[14:01]
• We examine the myth that you need to restrict carbs and/or sugar when it comes to managing your ADHD. [21:41]
• Plus much more including medication for ADHD and binge eating.

Get started in my group coaching program -  Enrollment for Winter 2022 cohort is now open!!

Do you struggle with binge eating? Want to make the cycle of shame and guilt stop? Every thought about joining my signature coaching program, Behind The Binge Academy?  

Well, friend, this episode is just for YOU!

On the show today, I'm chatting with one of my past coaching clients, Caroline. We sat down to discuss their experience in the group coaching program, what they discovered during the honeymoon phase, and how that translated to their gender identity journey.

Listen in to learn more:

• What was Caroline's journey like before realizing they struggled with their relationship with food? [2:45}
• How their experience as an athlete and body expectations perpetuates binge eating and the cyclic nature of eating disorders. [7:28]
• Caroline shares what they learned in the group coaching, what was perpetuating their binge eating habits. And how they began to break them. [19:11]
• What is the honeymoon phase and the importance of unconditional permission? [33:47]
• Plus much more on body image and statistics of prevalence of eating disorders in the LGTBQ+ community.

Do you self-sabotage? Some of us are well aware of our self-sabotage with addictive behaviors like binge eating, alcohol, or even drugs.

Although many of us aren't always aware that we are sabotaging ourselves, and connecting behavior to these behaviors is no guarantee that it will prevent you from doing it.  We really need to look back on our experiences from childhood to see the motivating factors behind them.

On the show today, I’m chatting with my friend and self-sabotage coach, Ashley Beaudin, all about self-sabotage, why we do it and what action you can take to prevent it.

Ashley Beaudin is a self-sabotage coach that helps creatives heal their self-sabotage and cultivate truly supportive lives and businesses. She is known for her gentle presence and soul-stirring voice. When she is not holding space for humans, you can find her discovering new donuts or having some heart-to-heart convos.

Listen in to learn more: 

• Ashley shares how she got involved in the specific work of being a self-sabotage work [4:40]
• What is self-sabotage?  [8:01]
• Action you can take when you feel the shame associated with self-sabotage. [14:24]
• The 8 different types of self-sabotage [21:43]
• Plus lots more including practical tips to prevent these self-sabotaging actions.

If you had a magic wand and could change anything, You would most likely have a list of things ready to change about yourself and your body, right? What about if someone asked you about the things that you love about your body? Most likely, we all struggle a little with this one!

What about if we could have that body confidence without all the toxic positivity that goes along with it? Imagine being able to be confident about our bodies while appreciating them at the same time.

Do you find yourself snacking when you’re bored? Do you find yourself running to the pantry every time you feel bored? Even when you're not hungry? Trying to “stop boredom eating” is one thing, but identifying why you’re “boredom eating” in the first place is another.

On the show today, I’m taking a deep dive into looking at the reasons why we go to food when we are bored. I’m providing practical tips on how to navigate boredom eating or what you can do about it.

Listen in to learn more :

• Questions to ask yourself when boredom eating occurs [3:26 ] 
• Things to consider when you feel like snacking [ 10:56]
• Tips and Tricks to overcome boredom [17.05 ] 
• Plus lots more including my thoughts on the new Adele special on Paramount. 

Are you trying to manage diabetes with your diet? What if I told you that you could ditch dieting and lower your blood sugar at the same time? 

That sounds crazy, right?  You are probably thinking "yeah -  I could do that but my numbers would be crazy and my medical team would NOT be happy with me!.”

It’s almost the end of 2022, can you believe it? Are you ready to overcome binge eating? Ready to pursue positive health without stalking the scale? Well, today’s episode is for you!

In this episode, I share 3 body image barriers to overcome that are keeping you from binge freedom. I also tell you all about my latest course and BLACK Friday special. You won’t want to miss it!

In this episode, we are chatting with Natasha Ngindi about overcoming her addiction to diet culture, moving to a new country as a child, and how her journey is inspiring others to food freedom and acceptance.

Natasha Ngindi is a Canadian Non-Diet Nutritionist, Zumba Instructor, and Entrepreneur. She spent years being a slave to diet culture but she was never able to keep the weight off. After hitting rock bottom, she finally gained food freedom and learned to truly love herself. Her lived experiences inspired her to help others gain food freedom and accept their bodies too.

Listen in to learn more :

• Tasha’s relationship with food and her body was like before being introduced to intuitive eating [5:00]
• What was the cultural shift like for Tasha when she moved to Canada as a young child? [6:15]
• Ways to identify a disordered relationship with exercise? [16:25]
• Plus much more on becoming free from diet culture and loving our bodies.

Do you have a good relationship with food?

A good relationship with food involves that no foods are off-limits, and you don't feel guilt or shame when eating those foods that are typically labeled “good” or “bad.” Our relationship with food, whether good, bad, or in between, starts when we are young and what we experience in our childhood.

In this episode, we are chatting with Bonnie Roney aka The Diet Culture Rebel Coach. Bonnie shares her story dealing with diet culture and disordered eating, growing up vegetarian, becoming a dietitian with a focus on low carb weight loss, and how and why she switched to intuitive eating.

Bonnie Roney is a Registered Dietitian & Certified Intuitive Eating Counselor who lives in sunny Tampa, Florida. Bonnie helps others heal from disordered eating using an Intuitive Eating approach so they can enjoy food again & eat without guilt.

Listen in to learn more :

• Bonnie’s relationship with food developed growing up in a vegetarian family. [2:35]
• You can’t rush the journey when establishing a new relationship with food [11:25]
• What was it moving from a low-carb diet coach to taking a stand against diet culture? [17:00]
• Plus much more information on anti-diet culture and how being healthy really gets to the root of our relationship with food.

How often do you hear the phrase "food is fuel" and "nourish your body"? We hear this all the time, but usually, this excludes emotional fuel or emotional nourishment.  

Meeting the needs of our body is not just about physical survival. We also need to meet the emotional needs ourselves as well. Eating can be part of a healthful, helpful toolbox of coping skills for you on your journey.

In today's episode, I'll share all about how emotional eating has such a negative connotation. You'll leave with some ideas for adding more coping tools, including putting eating back into your toolbox!

In this episode, you'll hear:

• Eating to cope with emotions, positively and negatively. [3:31]
• When & how emotional eating developed a negative connotation to it.  [5:03]
• Food can be a very effective coping tool [10:22]
• Some coping mechanisms bring you into the emotion and out of it  [12:58]
• What to do when food isn't helpful as a coping tool [18:27]
• Plus, lots more information on how to cope with our emotions and emotional eating.

Resources:

In this episode (#18) we speak with Mya Kwon about the work she is doing to bring weight-neutral practices to the curriculums of various health majors, like dietetics!

Mya is a Registered Dietitian and holds a Master of Public Health in Nutritional Sciences from the University of Washington. She practices and teaches from an anti-diet and weight-inclusive approach.  She is currently a nutrition faculty at Seattle Pacific University, teaching a wide range of nutrition courses for various health majors from this weight-inclusive lens, and feels passionate about educating students about the harms of weight-biased care.  

Episode 17. In this episode, we are chatting with Dr. Maggie Landes about weight bias in healthcare and how it is impacting equitable healthcare treatment.
Dr. Maggie Landes is a board-certified physician, public health nutritionist, and anti-diet wellness expert. She created her signature getEATfluenced® coaching program to help women who are exasperated with chronic dieting, be able to fix their food overwhelm and live a full and unrestricted life pursuing their personal passions without the distraction of rigid eating behavior. She is also the creator and host of “The Eatfluencer Podcast” where she and her guests dig into the mindset work required to construct a healthy, complete, and high-quality life unlimited by the oppression of diet culture.

Episode 16. In this episode, we are chatting about navigating Irritable Bowl Disease (IBD) while on an intuitive eating journey! We are joined with my past group coaching client, Andrea, as she shares how her diagnosis of Colitis impacted her binge recovery and shares tips for anyone who may also have a chronic condition and feels lost on how you can both manage your health condition and have food freedom. We also did this recording live on IG, you can watch the IGTV video version @binge.nutritionist :)

In this episode you'll hear: 
Andrea's history with dieting & veganism [4:36]
Is Intuitive Eating just another diet? [8:27]
How the IBD diagnosis changed her binge freedom journey [12:15]
Emotional Eating [17:05]
Andrea's journaling tips for recovery [23:02]
Answering live listener questions about managing a chronic condition with food freedom [26:21]