Break the Diet Cycle
By Melissa Landry
Break the Diet CycleSep 19, 2022
how to find food joy this holiday
What if you could experience food joy instead of food guilt this holiday? You can! Before Melissa and the podcast go on break - she'll teach you how to plan ahead for food joy at upcoming celebrations using Satisfaction skills from the Intuitive Eating framework. To get you to this point where you're no longer in food guilt and extremes, Melissa will cover how to:
- heal from the idea "you love food too much" to be trusted with Intuitive Eating
- ask yourself simple, impactful questions to easily guide your food choices at your next holiday party
- use mindful eating tools without getting restrictive, "diety", and obsessed
- actually listen to your body!
While Melissa is on break - stay in touch and get support by joining her weekly newsletter for inspiration: https://mailchi.mp/melissalandrynutrition/newsletter
And - don't miss out, because you're invited! Join Melissa's free "Non-Diet New Year" workshop this January 10th 2023. Register here to grab your spot: https://mailchi.mp/2af209fde260/nondietnewyear
what would you say to your inner child about body positivity? with Zoë Bisbing, LCSW
Today we’ve enlisted Zoë Bisbing, an eating disorder therapist, activist, mother of three and co-founder of @fullbloomproject to talk about body positive parenting skills and inner child work.
If you’ve ever felt like you *WANT* to be body positive (so you can push back on the very diet culture that hurt you!)…but struggle to feel positive about YOUR OWN larger or changing body, you’re not alone.
We talk about where the disconnect between your body positive heart and mind, why it's so hard to heal from past diet trauma, and what you can do to move forward, while preventing harm to others around you.
In this episode you’ll learn:
- The difference between your body genetics and body ancestry on body positivity
- What it takes for the word “fat” to become a neutral descriptor if you have a history of bullying, shame, and trauma around the word “fat”
- Creative techniques to approach your own reparenting, or inner child work, around food and body image, especially if you didn’t have a body positive parent yourself!
- How to create a body positive environment for kids you encounter: as a parent, aunt, or, anyone close to young people!
Loving the pod and finding benefit? I’d love your honest review! Want to be my ABSOLUTE hero? Go on and share your favorite episode with someone you care about. Spreading the word helps us Break the Diet Cycle, together!
Episode Resources:
- Follow Zoë and the Full Bloom Project on Instagram @fullbloomproject
- Get “The ABC’s of Body Positive Parenting” for your parenting or inner child work: https://www.fullbloomproject.com/training/abc-guide
- Check out "Bodies are Cool" by Tyler Feder: https://www.amazon.com/Bodies-Are-Cool-Tyler-Feder/dp/0593112628
- Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients- and I’d love to work with someone like you. Apply at: https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.
losing the weight of generational dieting with Summer R [Melissa's former client]
For years, Summer didn’t even consider her dieting to be a “problem”. How could it be? A self proclaimed “good girl’ - she was convinced clean eating and weight loss were good girl things to do. Her takeaway when diets failed her? SHE was the problem. Coming from a family of generational dieters, and eager to do whatever it took to get dieting “right", Summer eventually wound up in a scary, restrictive on-and-off dieting pattern.
Today, Summer speaks about her experiences with chronic dieting recovery, including insights from her 1:1 coaching work with Melissa inside the No More Guilt Coaching program. This episode will help you:
- make meaning of the sadly, all-too-common generational diet trauma experience of dieting with your Mother as a teen
- unpack how magazines like “Seventeen” and “Shape” normalized disordered body ideals and dieting practices
- explore why so many people say "it's not that bad" about their disordered eating (as Summer shares the scary dieting moment that ultimately brought her to Intuitive Eating)
- figure out the difference between true Intuitive Eating and just “tricking yourself” you are doing it (but actually you are still dieting)
You will love Summer's simple tips on what she did to finally stop snapping back into diet culture in a never ending spiral, and learn what she loves most about her newfound food freedom, just 7 months after starting her work with Melissa inside the No More Guilt Coaching program.
If you loved this episode, let me know! Your review helps keep this show going, so if you have a moment - review the pod, or, share this episode with a friend. I’d be so grateful!
Episode Resources:
- Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients - and I’d love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Summer. Apply at: https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.
it's never "too late" to become an Intuitive Eater with Patrice W. [Melissa's former client]
How long have you been dieting? Has it been an ACTUAL lifetime? Extended exposure to dieting may come new worries: can you really change after all this time? Is it worth even trying at this point? Can you be healthy as you get older AND recover your relationship with food at the same time? Too many women tell themselves "it's not that bad" - further perpetuating the never ending diet cycle!
In this episode Melissa interviews her former client Patrice so she can share her successes inside the No More Guilt 3 month program after dieting for 50+ years. As a retired woman in her 60s, Patrice talks about how she approached intuitive eating work (first -on her own, and later with Melissa as her coach) in a way that folks of all ages can benefit from!
We discuss:
- Patrice’s history with the binge-restrict diet cycle and what kept her saying "just one more time"
- The moment when she realized Intuitive Eating was even “a thing”
- Different types of support and providers available to help heal disordered eating (and how Patrice decided working with a Registered Dietitian would be right for her)
- The big question Melissa asked Patrice to help her overcome body image fears in time for her son’s wedding, just as she imagined.
Finding benefit from the weekly stories, interviews, and support from Melissa on Break the Diet Cycle Pod? Your review helps keep this show going! If you have a moment - review the pod, or, share this episode with a friend. I’d be so grateful!
Episode Resources:
- Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients - and I’d love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Patrice. Apply for coaching if you want me to take you through this process every step of the way! Apply at: https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information!
why can't our families be "normal" about food?
Do you ever just wish your family was “normal’ when it came to food and body image stuff?
Especially as you start to learn more about Intuitive Eating and Health at Every Size, you can’t help but grieve what could have been if only YOUR mother had learned to break the diet cycle so that you didn't have to.
What would life be like if diet culture weren't such a big part of your family's story? I think about that all the time for my own family. And the truth is, we both may never know. What I do know is that grief around your experience with family diet trauma can feel more tender around the holidays as you may be spending more time back inside the family unit your diet trauma came from.
How do we allow differences within our family's healing journey work while also protecting our peace and calm as adult children of chronic dieters? Are we doomed to stay stuck in our family diet trauma?
With Thanksgiving this week and the holidays around the corner, Melissa is taking you beyond “boundary setting tips” by helping you consider:
- What does it mean to have a “normal” family when it comes to food and body image?
- What generational diet response are you most likely to experience over the holidays?
- What boundaries can- and cannot - do for your Intuitive Eating practice
- How to cope with kindness while practicing boundary setting with family stuck in diet culture (who might not understand...)
- The pros and cons of different types of boundary setting techniques you see on social media
If this episode made you realize it’s time to get more support in your Intuitive Eating work, dm me @no.more.guilt on Instagram for more information about my current programs. This is the last week to enroll in the Gentle Nutrition Intensive small group. If you are on the waitlist, you have received your invitation by email. Go check it out and enroll today! The waitlist will remain open through Black Friday 11/25/2022. You can still add your name here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups or apply for coaching at www.melissalandrynutrition.com
Episode Resources:
- In this episode, I mention my free 3 step guide to eat without guilt. If you don’t have it yet, you can grab your copy here: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
what would it take for doctors to stop focusing on weight? with Dr. Maggie Landes, MD
The doors for The Gentle Nutrition Intensive are opening on Weds 11/16 through black friday 🎉 Add your name to the waitlist and I’ll send you all the details! https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
Today on the podcast Melissa interviews Dr. Maggie Landes - board-certified physician, public health nutritionist, and anti-diet wellness expert who specializes in educating health professionals and their patients about the Health at Every Size model of care. Through her Pro2Pro services, Maggie supports other health professionals to participate in, and promote, a weight-inclusive approach to their clinical practice. Which is why she was the *perfect* person to ask: what would it take for doctors to stop focusing on weight?
We talk:
- Maggie’s “a-ha” moment that moved her toward the Health at Every Size practice
- What doctors are learn (and don’t learn) about nutrition and weight during their medical training
- The harms of medical weight stigma, and how to protect yourself as a patient
- How grassroots and top-down efforts can work to change access to weight inclusive health care
Are you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
- Follow Dr. Maggie Landes on Instagram, Facebook, and LinkedIn @maggielandesmd
- Melissa’s free guide: How to talk to your doctor about Health at Every Size
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
how to get past fear of needing medication with Kristie Messerli, RD, CDCES
Do you take any medications? If not, do you ever worry you’ll have to go on them some day because of your health habits? Many people worry no longer dieting will lead to health concerns that require medications. This idea is a MAJOR roadblock to progressing in your Intuitive Eating work. How do you stop letting this common fear hold you back from becoming an Intuitive Eater? In this episode Melissa talks to fellow Dietitian Kristie Messerli about why even the IDEA of going on medication comes with so much guilt, fear, and shame and how to get past it.
As a Certified Diabetes Educator, Kristie shares how to use informed decision making when it comes to deciding (with your doctor!) how medication might fit into your health care plan.
Though these examples center on Kristie’s experience with diabetes medication, this episode is a must-listen for anyone trying to understand more about Health at Every Size and how the philosophy considers medication as a tool for health. We discuss:
- Common fears people experience before going on medications
- What different diabetes medications do in the body - including pros and cons
- Can you go from pre-diabetes to normal range without medication?
- What kinds of things should you be considering before you go on medication?
- What is informed decision making? How can you practice it in your everyday life?
Of course - Kristie and I are Dietitians, but we’re not YOUR Dietitian so please consult with your doctor before making any changes to your lifestyle behaviors or medication usage. Our opinions are our own and do not serve as a substitute for medical advice.
Are you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
- Follow Kristie on Instagram @type2diabetes.nutritionist
- Check out Kristie’s post on informed decision making and Metformin here: https://www.instagram.com/p/ChAIrcirF-F/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
is it okay if eating sweets makes you happy?
Favorite halloween candy on three! 1, 2, 3. JUNIOR MINTS! Whatever your go to halloween sweet - we need to talk. It's okay if you love sweets - including halloween candy. And, it's okay if you love food in general. Too often new Intuitive Eaters try to banish their love of food by turning Intuitive Eating into a restrictive diet. When it comes to sweets, if you focus too much on *whether or not you should keep sweets in the house* and *stopping when full* you miss the bigger picture: allowing SATISFACTION to guide your eating effortlessly, so you finally feel free! What if you could relax, and confidently keep sweets in the house with no more guilt? This week, you can use available halloween candy as an opportunity to learn how to create this exact kind of relationship with sweets. Instead of spiraling out this week over candy, Melissa will use this solo episode to show you how to find some peace as you:
- Let go of food morality, guilt, and shame that hurts your intuitive eating process
- Consider the satisfaction you get from your food (and life!) - this week, and generally
- Feel more comfortable with an “All foods fit” mindset as part of your gentle nutrition approach
- Self-assess where candy binges are coming from if you’ve already stopped dieting and no longer really call foods “good” and “bad” in your mind
Melissa also gives you some reflection questions to reframe your relationship with food by surfacing thoughts and feelings that might be getting in the way.
Dm Melissa @no.more.guilt anytime you’d like to say hello and share a favorite takeaway from the episode. Really loving the pod? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
- Melissa mentions a recent Reel video she made on Instagram about Halloween candy, you can watch it here: https://www.instagram.com/p/CkMImg4ggKH/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
how does diet culture impact you during the college years? with Dr. Hortencia Jimenéz
What was your relationship to food and body image like in college? Many clients report their disordered eating behaviors began or worsened during the college years. And many did not receive care or support during this time which is why, in part, they still struggle with food and body image today.
What is the impact of diet culture on college students? In what ways does the college environment impact students from marginalized communities differently? Especially for those in bigger bodies who were routinely prescribed and praised for their (often harmful) weight loss efforts during the college years: what are ways you can heal from disordered eating, even years after you've graduated?
In today’s episode, Melissa interviews Dr. Hortencia Jimenéz, professor, sociologist, and health coach to discuss her perspectives on:
- What it means to consider eating disorders and anti-diet work from an anti-oppressive lens
- How generational diet trauma gets tangled up with college educational systems and environments
- How to make meaning of your own disordered eating behaviors during your college years so you can experience healing today
- 3 ways community care can impact and support individuals at risk for eating disorders and disordered eating in the college setting
Episode Resources:
- Follow Dr. Hortencia Jimenéz on Instagram @drhortencajimenez
- Support Hortencia’s work on Venmo with a donation: https://account.venmo.com/u/Hortencia-Jimenez-4
- Read about White Supremacy Culture: https://www.dismantlingracism.org/uploads/4/3/5/7/43579015/okun_-_white_sup_culture.pdf
- Hortencia mentions the book “Decolonizing Wellness” by Dalia Kinsey - available on Amazon
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
is it okay to track as an Intuitive Eater with Jessi Haggerty RD
So you deleted your MFP (myfitnesspal) or other food tracking apps but still sometimes find your thumb hovering over the “download” button on your negative body image days? You're not the only one and it’s time we talk. Even when you want to stop tracking, you mind may gravitate toward it without your permission! In this episode, Melissa and fellow Anti-Diet Dietitian Jessi Haggerty RD talk it all out to help you use tracking and journaling in ways that are consistent with Intuitive Eating work. We answer:
- Is there room for tracking on an Intuitive Eating journey?
- What’s the difference between “tracking” and “journaling”?
- What are the pros and cons of these methods when you are trying to find food freedom?
- Is it “bad” to want to track?
- What are examples of things you could journal as an Intuitive Eater?
Jessi is the author of The Daily Check-In Journal (available on Amazon) and gives her perspective on how to meaningfully grow the “intuitive” side of “intuitive eating” with realistic journaling practices. We also talk about how to approach non-diet journaling of your emotions, thoughts, periods, and poops (!!) - all of which can relate to your gentle nutrition and food freedom work.
Episode Resources:
- Follow Jessi on Instagram @jessihaggertyrd
- Get Jessi’s The Daily Check-In Journal on Amazon https://www.amazon.com/Daily-Check-Journal-Reflective-Prompts/dp/B09RMBWSQQ
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram to learn more. Groups are on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
is reality TV negatively impacting your body image?
Sam Abbott (@pcos.nutritionist) is back on the pod to share something near and dear to her heart: reality television. In this episode, Melissa and Sam talk about the way reality TV portrays stories about body image, diet culture, and eating disorders. We explore storylines from the Real Housewives franchise, Love is Blind, Love Island, Selling Sunset, and more. We hope you’ll learn how to use your body image skills to enjoy the “escapism” of these shows without activating disordered thinking, eating or body image struggles. We talk about how to challenge harmful body norms that impact both your individual anti-diet work and society as a whole.
Sam is a fellow registered dietitian nutritionist who helps those with PCOS ditch diets, improve insulin resistance and balance hormones without feeling guilty or stressed about food. She is the owner of PCOS Nutrition Company, where nutrition coaching services are centered around improving hormone balance without a side of diet culture or weight stigma. Sam is passionate about empowering people with PCOS to find peace and balance with nutrition, hormones, body and life. If you’d like to listen to her original Break the Diet Cycle podcast episode about PCOS nutrition, you can find it here: https://melissalandrynutrition.com/how-does-weight-impact-pcos-and-your-hormones-with-sam-abbott/
Episode Resources:
- Follow Sam on Instagram @pcos.nutritionist for free tips and support for PCOS nutrition
- Get Sam’s PCOS Intuitive Eating Workbook: https://pcosnutritionco.com/workbook/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. However, for Break the Diet Cycle listeners ONLY - Melissa is considering bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, add your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
how to find the best books for your weight inclusive reading list with Amy Rapone, MS, RD
CALLING ALL BOOK LOVERS! Is your anti-diet, body positive “TO BE READ” pile just eyeing you, collecting dust? In this episode, Amy Rapone MS, RD (@radlovenutrition), fellow Anti-Diet Registered Dietitian, talks about:
- How to find the best books for your Intuitive Eating and body image journey
- Fiction vs. non-fiction books - which are better to support your understanding of yourself and the anti-diet, fat positive philosophy?
- The importance of telling fat stories for individual healing and to push back on biased body standards we see in society
- How book club discussions can help you understand different lived experiences from your own
- Tips to “jump in” on your growing anti-diet book list, without it feeling like homework!
Amy kindly shares her favorite, curated book list for you to stock your bookshelf. Here’s her Bookshop.org Affiliate Link: https://bookshop.org/shop/radlove
If you *have* the books, but just aren’t reading, I highly recommend you find community and join Amy’s next book club! Enroll today and you’ll start on 10/18/2022: https://www.radlovenutrition.com/book-club
Episode Resources:
- Follow Amy Rapone MS, RD on Instagram @radlove.nutrition
- Amy’s Newsletter for future Book Clubs or to learn more about working with Amy: https://www.radlovenutrition.com/radlove-newsletter.html
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Want coaching support through Melissa's No Guilt Framework? Right now, Melissa is only accepting 1:1 clients. However, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
getting over Intuitive Eating fears with Aston M
So many people love the idea of Intuitive Eating but struggle with putting it into practice because it feels WAY too scary to start on your own. In this episode, former No More Guilt client Aston Moody shares her main fears about Intuitive Eating before coming into the No More Guilt program over a year and a half ago, how she overcame her fears of weight gain, redefined “doing the right thing” around food, and what’s been happening since she graduated. She talks about her love of Enneagram and how she used it as a tool alongside Intuitive Eating skills to heal her lifelong struggle with dieting. We talk about the impacts of growing up in the 80s and 90s on food and body image. Aston talks about what life is like now that she is no longer measuring time in terms of whether or not she is on a diet, cheating on a diet, or gearing up for the next one. Aston will share some key insights for your Intuitive Eating work, especially for anyone who considers themselves a “black and white thinker” who is too often hard on themselves in this inspiring episode.
Loving Break the Diet Cycle Podcast? Review it - and if you’re feeling like you want to pay it forward, send your favorite episode to a friend.
Episode Resources:
- You can find Aston’s interior design work @astonmoodyinteriors and www.astonmoodyinteriors.com
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
Melissa mentioned a group coaching waitlist in this episode. Right now, Melissa is only accepting 1:1 clients, however, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
when "eating what you want" backfires
Do you ever worry “eating what you want” will 100% backfire on you? Like you can’t handle the responsibility of being without ANY kind of structure or plan? You’re not alone. Having grown up in a diet culture - it would make sense! Many generational dieters never had a role model for a healthy relationship with food and need more structure than the boilerplate Intuitive Eating advice to “eat what you want”. In this solo episode, Melissa covers what can go wrong when you don’t have enough structure in your Intuitive Eating journey, how to figure out how much structure you need, and how to recover from common pitfalls like: feeling even GUILTIER as an Intuitive Eater than you did on a diet, struggling with excessive fullness, feeling low-energy, or feeling like you’re only eating “junk” food all the time. Melissa covers how to plan ahead, without getting “diety” and how to stop falling trap to the latest tik-tok food trend that makes you feel bad about the way you eat. Loving the pod? Don't forget to rate and review so others can find out about it. You can even share this podcast with a friend who’s looking to break the diet cycle, too!
Episode Resources:
- Melissa mentioned a blog post that summarizes the tips in this podcast episode, you can find it here: https://melissalandrynutrition.com/what-should-i-eat-if-i-dont-know-what-to-eat/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
how to reframe your lifelong diet mindset with Megan C [Melissa's client]
If you grew up in a family that valued thinness and diets… and then went on to diet yourself for YEARS - your brain is now set up to think of food as series of rules and steps to follow.
Then enters Intuitive Eating with all its messages to: “jUsT LisTeN to YouR BoDy” and “eAt WHaT yoU wAnT”. Especially if you are a black-and-white thinker who *LOVED* the structure of dieting, this new world of Intuitive Eating can feel terrifying.
If you’re sure that you’re done with diets, but still struggle to trust yourself to be “responsible” with the flexibility of Intuitive Eating – we're going to talk about how you can move forward.
In this episode, Melissa's client Meg shares her experience as a WW "lifer", her reaction to finding Intuitive Eating for the first time, how she approached things on her own vs. with a coach, how she let go of need for rules by inviting "healthy structure" into her IE journey. This episode will help you think about the best ways for you to learn intuitive eating based on your own preferences for structure and support. WE LOVE A GOOD CLIENT STORY! I’d love to hear your takeaways after hearing Megan today! Just message me on Instagram @no.more.guilt - I always love connecting with you between episodes.
Loving the podcast and benefitting from stories like Megan’s? Give the podcast a rate and review! Feeling *extra* generous? Send this episode to a friend who’s looking to break the diet cycle, too.
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
when does body image become a problem? with Nicole P [Melissa's client]
I mean - we can assume most of us have an origin story here, right?!
Food guilt doesn’t spring out of nowhere...when did it start for you?
My client Nicole shares when her body image problems started, when she realized it was time for her to make a change, and how she leaned on the No More Guilt program for 3 months to:
- Stop harmful dieting practices (hello, binge restrict cycle) every time she experienced negative body image
- Play with her son on the beach…in a bathing suit…no drama, totally carefree like she never imagined
- Let her friends in on her journey, instead of hiding it
- Practice SUPER strong self-care
- Use her intuitive eating mindset to improve multiple aspects of her life: including work, relationships, and her relationship with spending
Episode Resources:
- Follow our guest Nicole on Instagram @connectionsspeechpathology on Facebook at @connectionsspeechpathology and website www.connectionsspeechpathology.com
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
does eating more help you lose weight? [part two]
Last week we replaced the question “does eating more help you lose weight?” with an even better one: "what regulates our weight in the first place?" And is it even food?
As it relates to nutrition, there are two accepted theories about why some people are in bigger bodies compared to others. We talk about which theory makes sense with our available research, and which one doesn’t - as we continue chatting our way through a review paper from a prominent researcher in the weight loss world.
Melissa breaks down the limitations - and findings - of the current available population studies, as well as diet intervention trials as they relate to weight and diet.
She talks about why Intuitive Eating professionals come to different conclusions about what current research data means compared to weight loss researchers.
Melissa talks about ways you can be open, but critical, to new research findings from the weight loss world so you don’t fall trap to more diet culture thinking.
Melissa also helps you consider what to do instead of dieting, if you agree it’s not effective for your health.
She offers 4 health behaviors that benefit everyone, regardless of body size, and shows you how to work on your nutrition as a lifelong, n-of-1 self-study using your body cues as data to decide which nutrition, movement, and self-care choices best line up with your personal health values.
If you loved this 2 part series - Melissa wants to know! Rate, review, or dm her on Instagram @no.more.guilt to tell her how you are using the episodes in your Intuitive Eating work.
Episode Resources:
- In this episode Melissa discusses a review paper by Dr. Kevin Hall and colleagues, you can read it here: https://academic.oup.com/ajcn/article/115/5/1243/6522166
- She also mentions a specific meta analysis of 121 dietary intervention trials that was selected as one of the works reviewed inDr. Hall’s review paper. You can look at the original meta- analysis here: https://www.bmj.com/content/369/bmj.m696
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
does eating more help you lose weight? [part one]
As the harms - and ineffectiveness - of dieting become more well known, Melissa has noticed an interesting phenomena. A lot of “weight loss experts” are starting to give you messages like “of course you’re not losing weight, you’re not eating enough!” - in stark contract to older messages like “learn to eat less”. In this episode, Melissa explains why this messaging is just more diet culture keeping you stuck in the “calorie model” and how “eating more calories” isn't the magic bullet to weight loss they say it is. In this 2 part series, Melissa walks you through a recent research paper to give you background so you can feel more confident in your choice to become an Intuitive Eater (and maybe, get better at explaining to other people!). We talk about the two main theories of why some people may be at a higher weight than others, and why rat and genetic studies aren’t really telling us much to prove them. Follow this podcast so you catch part 2!
Episode Resources:
- In this episode Melissa discusses a review paper by Dr. Kevin Hall and colleagues, you can read it here: https://academic.oup.com/ajcn/article/115/5/1243/6522166
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
what if emotional eating is the answer? with Stephanie J. [Melissa's Client]
Meet Stephanie! Stephanie is a No More Guilt Client who is sharing her story on today’s episode. We talk: how to let go of the idea of “good” and “bad” foods, mindset skills from Melissa’s No Guilt Framework that helped Stephanie find peace with former binge foods, and the RADICAL insight she learned about emotional eating (spoiler alert: sometimes, it’s the answer). Especially if you don’t know anyone else who struggles with emotional eating like you - Stephanie’s story will empower you try new things as an Intuitive Eater to breakthrough and finally find peace!
Loving the podcast and benefiting from Melissa’s support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! I’d love to hear what you are working on there – you can message me anytime on Instagram @no.more.guilt!
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
what does future you want?
Melissa’s back to talk you through how to sort yourself out when you’re feeling stuck in your Intuitive Eating Process.
In this episode, she’ll show you how to decide what to do next in order to *REALLY* progress in your Intuitive Eating Journey simply by asking: what does future you want?
If you've ever felt like you *know* what to do, but you’re just not doing it… this episode will help you avoid future feelings of regret by helping you organize yourself into action. This is the best way to get more benefits and freedom from Intuitive Eating!
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Check out the Armchair Expert Podcast episode that inspired today’s episode: https://armchairexpertpod.com/pods/daniel-pink
Loving the podcast and benefiting from Melissa’s support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! I’d love to hear what you are working on there – you can message me anytime on Instagram @no.more.guilt.
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
[repost] [Intuitive Eating Series] Principle 10: Honor Your Health with Gentle Nutrition with Rachael Hartley, RD
Many people ask: how do you know when "gentle nutrition" is working for you without the scale?
If you too are healing your relationship with food and want to pursue health, then you’ll want to know about Intuitive Eating Principle 10: Honor Your Health with Gentle Nutrition.
Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Rachael Hartley, RD - fellow Dietitian and author of the book Gentle Nutrition to discuss:
What is Gentle Nutrition? How to measure your nutritional wellbeing without weighing yourself meal planning tips and "non-diety" ways to get back into the meal planning groove
This episode ends our Intuitive Eating Series! Go back to hear previous principles, or request a free guide to put what you are learning into practice: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Episode Resources:
Follow Rachael on Instagram: @rachaelhartlyrd Find Rachael’s book “Gentle Nutrition” on Amazon or wherever books are sold Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
[repost} [Intuitive Eating Series] Principle 9: Movement - Feel the Difference
Do you have a complicated relationship with movement? You’re not alone. Though there are undoubtedly mental and physical benefits to moving regularly - many chronic dieters find themselves struggling to find motivation without goals of weight loss creating all-or-nothing extremes!
In today’s episode Registered Dietitian Nutritionists Dalina Soto and Melissa Landry talk about Intuitive Eating Principle 9: Movement - Feel the Difference. They discuss:
What is joyful movement? How to stop seeing movement only as “calorie burn” The importance of rest, “quality sitting” and balance in movement routines Strategies to find joy in movement again
In this episode, Dalina mentions an article about the importance of quality “sitting”. You can check it out here: https://www.npr.org/sections/health-shots/2021/01/21/959140732/just-move-scientist-author-debunks-myths-about-exercise-and-sleep?utm_medium=social&utm_source=facebook.com&utm_campaign=npr&utm_term=nprnews&fbclid=IwAR0aetPLhUc6efJ_h5j9z9VYNM0s_Sl64GxmmGZOg_wiSMYOB_CtxYmR95o
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com
[repost] [Intuitive Eating Series] Principle 8: Respect Your Body
Body respect can feel difficult after years of dieting. If all you’ve ever known is trying to change your body into something different, then you’ll want to know about Intuitive Eating Principle 8: Respect Your Body. Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Allison Latham-Jones, stylist and Intuitive Eater to cover:
What body respect means to ex-dieters Why it is important to be comfortable and express your style through clothes Ways you can improve their relationship to clothing at home, work, and special events Ways to cope with weight stigma and letting go of the weight loss fantasy
In this episode, we mention new information we're learning about the about the ecological impact of renting clothing. In the spirit of supporting your value-driven decision making, here are the articles mentioned for you to consider as you balance your values for body respect and environmentalism:
https://iopscience.iop.org/article/10.1088/1748-9326/abfac3/pdf
Episode Resources:
Follow Allison on Instagram: @best.dressed.styling Visit https://bestdressedstyling.com/ for more resources Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
[repost] [Intuitive Eating Series] Principle 7: Cope with Your Emotions with Kindness
Feeling feelings is hard! In today’s episode Registered Dietitian Nutritionists Dalina Soto and Melissa Landry talk about Intuitive Eating Principle 7: Cope with Your Emotions with Kindness. Learn:
why emotional eating is NORMAL and NATURAL! the difference between binge eating vs emotional eating Why you emotionally eat and, What tools you can use to neutralize emotional eating
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com
[repost] [Intuitive Eating Series] Principle 6: Feel Your Fullness
Do you struggle to listen to your fullness? Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Ex-Dieter and member of Melissa’s No More Guilt Community, Suzanne, to talk about one of the most difficult to master Intuitive Eating skills: feeling your fullness. Suzanne gives her real-life take on:
In today’s episode we cover:
why she choose Intuitive Eating as her next step in healing food guilt Whether or not hunger/fullness scales are helpful to learn to trust yourself? Her biggest challenge listening to her fullness and how she worked through it How she connected to her body WITHOUT making it feel like pressure to be perfect with your fullness all the time after YEARS of chronic dieting
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
[repost] [Intuitive Eating Series] Principle 5: Discover the Satisfaction Factor
Dalina’s interview her client and fellow Chula Adriana to discuss Dalina’s favorite Intuitive Eating principle: discovering the satisfaction factor. Next to rejecting diet mindset, this is one of the most important skills you can learn as an intuitive eater, and in fact, is the ENTIRE point of the process!
In today’s episode we cover:
How food satisfaction increases LIFE satisfaction How has eating without fear helped Adriana regain control of her health What would Adriana say to someone afraid of giving into satisfaction?
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com
[repost] [Intuitive Eating Series] Principle 4: Challenge the Food Police
We’re continuing on in our Intuitive Eating Skill series with Principle 4: challenge the food police. In this episode, Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss:
Where the inner “food police voice” comes from How Intuitive Eating uses cognitive behavioral therapy to shift negative self-talk and food guilt The difference between the self-talk of a “dieter” and an “intuitive eater” Types of negative thinking to look out for in your food freedom journey
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
What did you think of this episode? Leave us a review letting us know how the pod is positively impacting your Intuitive Eating journey. We love hearing from you!
[repost] [Intuitive Eating Series] Principle 3: Make Peace with Food
We’re continuing on in our Intuitive Eating Skill series with Principle 3: make peace with food. In this episode, Registered Dietitian Nutritionist Dalina Soto interviews her former client Vanessa to discuss her experience:
Getting out of the binge-restrict cycle so many chronic dieters find themselves in
overcoming fears when giving yourself unconditional permission to eat
Eating with connection and intent (instead of mindlessly and full of guilt!)
Plus “pro tips” to neutralize food past diets labeled as “bad” or “forbidden” so you can feel peaceful around these foods again!
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
Connect with Melissa on Instagram: @no.more.guilt
Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating
Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com
What did you think of this episode? Leave us a review letting us know how the pod is positively impacting your Intuitive Eating journey. We love hearing from you!
[repost] [Intuitive Eating Series] Principle 2: Honor Your Hunger
Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss Intuitive Eating Principle 2: Honor your Hunger as they walk you through Intuitive Eating with more detail. In today’s episode we discuss:
Primal hunger: what is it?
The importance of carbs and eating enough
What does hunger even feel like?
How chronic dieting can mess up your hunger cues
How to get started exploring your hunger without judgement or guilt
This episode includes several practical takeaways for you to improve your ability to honor your hunger. Direct message Melissa or Dalina with what you learn from today’s exercises!
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
Connect with Melissa on Instagram: @no.more.guilt
Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
[repost] [Intuitive Eating Series] Principle 1: Reject the Diet Mentality with Elyse Resch MS, RDN, CEDRD-S, FAND
Does Intuitive Eating sound good, but you’re not sure if you can get past the idea of it being “bad for your health”? This episode helps dispel the myth that intuitive eating means “giving up” or “just eating what you want” as we kick off our Intuitive Eating skill series with Principle One: Reject the Diet Mentality!
Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Elyse Resch, MS, RDN, CEDRD-S, co-author of Intuitive Eating to explain:
How the authors came to the idea of intuitive eating
What it means to approach health holistically - and not just focused on weight loss
How the authors adapted Intuitive Eating over time
And lastly, Elyse’s hope for the future of Intuitive Eating so more people like you can #breakthedietcycle
Episode Resources:
Follow Elyse Resh MS, RDN CEDRD-S on Instagram: @elyseresch and Find Elyse’s books on Amazon: Intuitive Eating, The Intuitive Eating Workbook, The Intuitive Eating Card Deck—50 Bite-Sized Ways to Make Peace with Food, The Intuitive Eating Workbook for Teens and The Intuitive Eating Journal—Your Guided Journey for Nourishing a Healthy Relationship with Food
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
Connect with Melissa on Instagram: @no.more.guilt
Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritonist.com
End of an Era
It had to happen eventually, right?! It’s no less bittersweet to say: we’re taking a paise.
In this episode Melissa and Dalina reflect on their 2 years creating 80+ episodes of fun, informative podcasts with dozens of guests. We chat about why it’s time for our Break the Diet Cycle partnership to evolve, how our values for content creation are changing as we grow and Instagram becomes obsessed with reels. We reflect on rest, balance, and being true to yourself even as things change.
During the hiatus, will be sharing reposts of past episodes so that you can get inspired and kinda-sorta-hang out with us while Melissa steps back and reflects on her next step with the podcast, as she hopes to return with a new format in mind.
Want to say thank you for all the free episodes so far? DM us! And please, please, please - hop on our email lists so you can stay up with wherever the wind blows us next. One more time before we got….thanks for being here and being who you are. Peace, Love and Break the Diet Cycle.
Episode Resources:
- Connect with Melissa on Instagram: @no.more.guilt
- Get on Melissa’s mailing list: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Connect with Dalina on Instagram: @your.latina.nutritionist
- Get on Dalina’s mailing list: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
What's Your Money Mindset? with Bola Sokunbi
In the work Dalina and Melissa do, we uncover a lot of *stuff* about mindset - and often hear the refrain "I realized my relationship to food is kind of like my relationship to money". Have you ever noticed this too? It’s like sometimes mindless, other times too restrictive, other times too "spendy” (aka a money binge)?
That’s why we asked Bola Sokunbi – Certified Financial Education Instructor, money expert, best-selling author, and CEO/founder of Clever Girl Finance – to talk a bit more about money mindset with us on this episode!
We answer how to measure financial health, how your parents' relationship to money impacts you today, common money mindset roadblocks (and ways to overcome it!) and more about financial health, so you can explore this important part of your overall health.
DM us your thoughts on this episode - we’d love to hear how it inspired you!
Episode Resources:
- Follow our guest Bola @bolasokunbi and @clevergirlfinance
- Bola’s books are available at https://www.clevergirlfinance.com/shop/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
The Truth about Diabetes and Health
As anti-diet dietitians we encourage you to eat what you want. This may be VERY different from what you have heard in the past about food, so it’s expected that we get asked: “what about health?” or “what about diabetes - are we REALLY going to tell people with DIABETES to eat what they want?” - and the simple answer is YES!
You are allowed to eat foods that taste good while you manage your diabetes. We talk about what the different forms of diabetes are, how you can treat and work with family history of diabetes through your Intuitive Eating work, and what it really means to “pair foods” for better blood sugars.
Love this episode? DM us your thoughts! We love hearing how the episodes impact you.
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
What Is Healthism? with Patrilie Hernandez, MS
In this episode Registered Dietitians Dalina Soto and Melissa Landry discuss healthism with Patrilie Hernandez. We discuss the common refrain “I’m all for body positivity, but what about health?” - where it comes from and why concerns about health are so often the last hurdle when it comes to food freedom and body liberation. You’ll learn practical steps to pursue health (authentically to your values - Patrilie shares interesting ideas about why health and productivity are so connected) and improve body image, as well as consider ways to change the culture around you that equates your health to your worth.
Episode Resources:
- Follow Patrilie on Instagram @the_bodylib_advocate or check out her services at www.embodylib.com
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
What Are the Different Types of "Hunger"? with Jenn Q
In this episode we interview Jen, a member of Dalina’s Chula Club, about the four types of hunger: emotional, physical/biological, practical, and taste. Jen gives real examples of how she went from diet extremes to Intuitive Eating. We hope you feel inspired to understand your hunger so you can eat, move on, and enjoy your life without all the guilt! Jen shares her perspectives on healing as a yoga teacher, plus, her tips for the perfect grilled cheese.
What were your thoughts on this episode? DM us on Instagram and let us know how you’re doing out there!
Episode Resources:
- Follow our guest Jenn @soulempoweredyoga on Instagram and YouTube
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Intuitive Eating Tips for New Moms with Steph P [Melissa's former client]
In today’s episode, we interview Steph, Melissa’s former client, about her journey learning Intuitive Eating. Steph shares her "dieting story" and why she decided to pursue Intuitive Eating. We explore what it was like for her to be a new Mom and some of the unique challenges she faced around food and body image: including the pressure she felt to “bounce back”.
What did you think of today’s episode? DM us on Instagram your reaction to this one! We love sharing different stories to help you feel inspired in your Intuitive Eating journey!
Steph leaned on Melissa’s 1:1 program, which is accepting new clients.
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
How Does ADHD Impact Your Eating Habits? with Becca from @adhd.nutritionist
In this episode - we talk with fellow Registered Dietitian, Rebecca King. Rebecca was inspired to build her private practice to her own struggles with ADHD.
She explains why Intuitive Eating is the perfect fit for anyone else struggling out there, just like she was! This episode is for you if you struggle with ADHD, know someone with ADHD, or struggle with ADHD tendencies. We hope this gives you practical tips to practice Intuitive Eating with ADHD.
Episode Resources:
- Follow our guest Becca @adhd.nutritionist
- Becca mentions a research article about diagnosis of ADHD in women, she sent us the link for you to see: https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02707-9
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
Can You Meal Plan as an Intuitive Eater with Colleen Christenson
Meal planning can feel super difficult for a few reasons. What if you don’t have the time? What if you don’t feel like it? And - if you’ve been on one too many diets before - what if it gives you the all out heebie jeebies to plan out *every* bite of food?
Meal planning is a life skill, and doesn’t JUST belong to diet culture. We called in Colleen Christensen, RD of @no.food.rules to talk with us about:
- Why meal planning get a bad rap
- How can we begin to see it differently and use it to our advantage
- Tips for meal plans that do not feel like “food rules”
- ways to have fun with your meals if you choose to plan ahead!
Episode Resources:
- Follow our Colleen at @no.food.rules on Instagram
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
What is Orthorexia? with Lauren P [Melissa's Former Client]
Do you think about food 24/7? Does it make you feel distracted and guilty? Many people minimize this experience by telling themselves “it’s not bad enough to get help” - which is why we want to share Lauren’s story as a former client of No More Guilt group coaching.
Lauren talks about the ways in which her disordered dieting behaviors get normalized - and even praised through her life. We discuss what orthorexia is and how it doesn’t always link to body image concerns. Lauren reveals when she realized her relationship to food was a valid problem in her life, and how she overcame the idea that certain foods are “good” and others are “bad” in order to let go of dieting for good.
Through Lauren’s story, you’ll get an honest take about how to overcome the challenging parts of Intuitive Eating - plus hear what she’s doing now to deepen her recovery over time!
This is a do not miss episode if you’ve ever wondered if your own relationship with food was worthy of help. DM us after this episode - we want to hear your take!
Episode Resources:
- Follow our guest Lauren @laurenpinersc or visit her website at: www.laurenpiner.com
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
- For more information about orthorexia, visit: https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
Is It Wrong For You To Be Eating Out So Much? with Shana from @the.nutrition.tea
Do you remember hearing the words “hay comida en casa? Or “there’s food at home” whenever you asked your Mom to go to get pizza on the way home after school?
The expectation to ALWAYS eat at home (or else risk being wasteful and unhealthy) sticks with us! Especially if like Dalina - your Mom did EVERYTHING by hand and taught you not to waste money.
Or maybe your Mom would always say “this is so bad” if relying on take-out for dinner. If you had ANY of these experiences, it makes sense if you feel guilt for wanting to eat out today.
In today’s episode we’ve enlisted fellow Registered Dietitian Shana Minei Spence, MS, RDN to talk about why eating out feels SO taboo, and, we’ll help you enjoy eating out as an Intuitive Eater going forward: listening to your body and without guilt.
Episode Resources:
- Follow our guest Shana @thenutritiontea on Instagram
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
- Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating
Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritionist.com
What Is Perimenopause?
Dalina and I are not in menopause - but WE ARE NOW CONVINCED - we need to talk about menopause WAY sooner! We realized through this recording: we know nothing about our mother’s experience - and her story can be a major “tell” of how your menopause will go.
And if you are in menopause? “THE CHANGE” has you managing symptoms like hot flashes and body changes – so we know diets can feel especially compelling. You’ll do anything for relief!
Today, we’re interviewing fellow RD Jenn Huber to discuss how to recognize signs of menopause, prepare, and take care of yourself *without* a side of diet culture. We chat:
- What is perimenopause? When should we start thinking about it?
- How does menopause impact emotions and hunger as Intuitive Eaters
- Normalizing the aging process
- Jenn’s take on supplements for those managing menopause
Episode Resources:
- Follow our Jenn @menopause.nutritionist on Instagram
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
How Can I Be More Sex Positive If I Struggle With Body Image?
Many clients tell us that intimacy issues come up because of their body image. If you’ve ever had the idea your body was not sexy or desirable because of your shape or size – you may wonder: how do you start to become more sex positive as part of your body image work? What do you do if you had a negative experience in the past where a partner made a negative comment about you or someone else’s body? This stuff is hard to talk about, so Melissa and Dalina brought in Cindy Luquin, a bilingual certified sex educator from @howlatthewomb so we could discuss:
- What is purity culture? How does it impact our body ideals?
- How do you reclaim pleasure for yourself vs. positioning the you look as solely serving your partner?
- What do you suggest to help our listeners feel more at peace with parts of their body they’ve long felt shame about: bigger bellies, body hair, stretch marks, saggy boobs?
We felt nervous to talk about as the kids on TikTok call it (we explain why that is, too!), but in the end found ourselves empowered by this conversation! How did you feel considering sex positivity in your body image work? DM us on instagram with your reaction, or, leave an honest review wherever you listened!
Episode Resources:
- Follow our guest Cindy: https://www.instagram.com/howlatthewomb/
- Visit Cindy’s website: https://www.howlatthewomb.com/
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
How Do You Let Go of Wanting to Lose Weight?
For many people, the idea of no longer dieting is the easy part of Intuitive Eating. If you’ve dieted since you were 15 years old - you’re SO exhausted by now. It’s kind of a relief to hear “diets don't work” - because you’ve known it all along.
But then what?!
What often DOESN’T feel like relief for clients is the idea they are going to be stuck in a bigger body that feels uncomfortable.
Today, Dalina and Melissa talk about how to work toward body neutrality, that is, respecting your body, so you don’t feel so much guilt and rebellion around food. First we’ll describe how to imagine body image on a spectrum, then we will cover some tips to go from there. You’ll learn:
- How to surface and calm your inner body police based on your lived experiences in a bigger body
- Why body neutrality matters to staying motivated (and being realistic!) with the body image process
- 3 exercises for body neutrality you can consider to find more neutrality in your bigger
What did you think of our conversation today? DM on Instagram us with your reactions - we love to hear from you!
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Check out current offers, including access to the No More Guilt members on Instagram. Click the link in bio or direct message Melissa to learn more.
Is Health About More Than What You Eat and How You Move? with Deanna Belleny Lewis MPH, RDN
Have you heard about the social determinants of health before? Addressing the impact of systemic problems on health is becoming more common - and for good reason! Though individual behaviors matter to your health, they are not the be-all-end-all solution that diet culture says they are. In this episode, we interview public health expert and Registered Dietitian Deanna Belleny Lewis MPH, RDN to discuss:
- What are the social determinants of health? Why does knowing about social determinants matter?
- How can people who live with low access to health care, groceries, and safe spaces to move work on their health?
- What can people with privilege be doing to dismantle the structures that reinforce social determinants others can’t change?
We’ve included some resources to keep learning about this topic. What were your reactions to this episode? Direct message us with your reactions - we want to hear from you!
Finding our podcast useful? Leaving a rating or honest written review helps us get found so we can support more women in becoming the first in their families to break the diet cycle! Thank you for your support.
Episode Resources:
- Follow our guest Deanna at @deanna.rdn or @diversifydietetics
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
- The resource Deanna mentions are White Supremacy Culture and The Social Determinants of Health
- Donate to Diversify Dietetics at https://www.diversifydietetics.org/
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
- Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating
Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritonist.com
What Does It Mean to "Eat Clean", Anyway? with Erin from @foodsciencebabe
Today we’re sitting down with Erin from @foodsciencebabe on Instagram, Facebook, and TikTok. Many of you struggle with food rules centered on the idea of “clean eating”. You want to do the best for your health by choosing high quality foods, but is that really necessary for your best mental, emotional, and financial health? As a food scientist and food industry expert, Erin talks to us about:
- What inspired her to speak up about food safety misinformation on her page
- Why people seem to be obsessed with “Eating clean” – plus she shares her own personal journey letting go of biased beliefs about food
- What kinds of strategies influencers on social media use to “fear-monger” around food
- How you can be a critical consumer of science information to protect yourself from unnecessary “clean eating” food guilt
Dm us on Instagram after this episode to let us know your thoughts. What did this inspire you to do differently in your food freedom work?
Finding our podcast useful? Leaving a 5 star rating or honest written review helps us get found so we can support more women in becoming the first in their families to break the diet cycle! Thank you for your support.
Episode Resources:
- Follow our guest Erin @foodsciencebabe and support her Patreon for more access to her education
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
What Do You Do If You Have IBS But Don't Want To Restrict?
Have you ever struggled with gas, constipation, bloating, or diarrhea? We asked Samina Qureshi, RD to talk about how you can improve these symptoms WHILE ALSO working on your food freedom goals. Listen to this empowering interview and learn:
- What causes IBS and why so many see improvements when they stop restricting
- What to do if your favorite or cultural foods include spice, garlic, onions, tomato, and other irritants that may make symptoms worse
- How to approach elimination/reintroduction diets if you are trying to avoid diets in general
Dm us on Instagram after this episode to let us know your thoughts. We felt so inspired to improve GI health WITHOUT a side of diet culture after listening to Samina. How about you?
Finding our podcast useful? Leaving a 5 star rating or honest written review helps us get found so we can support more women in becoming the first in their families to break the diet cycle! Thank you for your support.
Episode Resources:
- Follow our guest Samina on Facebook: https://www.facebook.com/inclusiveibsdietitian/,Instagram: https://www.instagram.com/inclusive.ibs.dietitian/ and Tiktok: https://www.tiktok.com/@inclusive.ibs.dietitian
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
What Every Intuitive Eating Beginner Should Know
How long have you dieted for? Most people we talk to say “more than half my life!” If being a beginner at Intuitive Eating (IE) feels both exciting, and let’s face it, scary - you’re not alone.
We join forces with Bonnie Roney, Registered Dietitian and creator of @diet.culture.rebel to talk about ways for you to break through any beginner blues you may be feeling as a new Intuitive Eater!
We discuss:
- why everyone is "ditching diets" and the common reasons people are becoming Intuitive Eaters more than ever before
- the biggest misconception we see beginners struggle with when they start IE
- Our favorite beginner tips to help you break through to find food freedom
Episode Resources:
- Follow our guest Bonnie Roney @diet.culture.rebel
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
- Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
- Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
The 5 Most Diet Culture-y Things We Have Ever Heard (and Why They're Actually Harmful!)
Today is Blue Monday! What’s that? It’s the day dieting companies hope you feel *SO* down about yourself, you fall for their dieting claims as a way to feel better about yourself. EYE ROLL.
We’re not falling for it! To help you focus on your goal of finding food freedom - and finally make this the first year you ditch diets for GOOD - we made a list of the TOP “diety” things we hear our clients talk about.
We’ll react to (and debunk!) popular fads and trends like: detox teas, diet pills, flat tummy lollipops, carb restriction, and “eating windows”. Rejecting diet culture ideas like these will help you feel empowered so you don’t feel so compelled to try them anymore!
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
Is Noom a Scam?
Ever since Dalina found out about “Blue Monday” - aka the diet industry’s best sales day, we’ve wanted to give you a complete breakdown on the popular dieting app Noom. Why? This app is NOTORIOUS for using words like “intuitive eating” and claiming it's not a diet in its advertisements and search fields. That sounds promising, but is it?
Prior to the episode, Melissa downloaded the app, tried it for a few days, and reported back to Dalina what she found. We discuss:
- what is the “psychology” the ads keep referring to?
- what should you expect when signing up?
- was there anything good about it?
- ways noom could do better as an app
Dm us after this episode to let us know your thoughts. Will you be trying Noom anytime soon based on what you learned?
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by No More Guilt with Melissa Landry
Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at melissalandrynutrition.com/
Can You Start a New Year WITHOUT Dieting?
We’re back for Season 5! Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss the tricks the diet industry plays to get you to diet year after year. We’ll show you how to stop falling for yet another “quick fix” trend this New Year, and instead take steps toward food freedom.
In today’s episode we cover:
- Why you keep falling into the diet cycle every new year
- How the diet industry identified “Blue Monday” as the most likely day you’ll start a diet after the new year ( you do not want to miss the explanation of how diet culture markets you)!
- Tips to set SMART goals and intentions that are aligned with intuitive eating, so you can stop the diet cycle for good
Dm us on Instagram after this episode to let us know your thoughts. What is your intention for this new year?
Episode Resources:
- Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
- Connect with Melissa on Instagram: @no.more.guilt
- Connect with Dalina on Instagram: @your.latina.nutritionist
This episode was sponsored by Your Latina Nutritionist with Dalina Soto
- Get the 3 Steps to Ditch Diets FOREVER: https://yourlatinanutrition.teachable.com/p/3-ways-to-ditch-diets-for-good
- Are you ready to heal your relationship with food and join a community of chulas just like you? Join today: The Chulas Club: A Nutrition Coaching Membership https://yourlatinanutritionist.com/chula-club-membership