Heal your relationship with food - the ETPHD team podcast

How to lose fat & gain muscle at the same time without it taking over your life

Client Q&A - food scarcity; food waste; the dangers of belly fat; creating more joy in healing; managing expectations around recovery; practicing what we preach at ETPHD; tips for feeling anxious about your body around events; being vulnerable in super independent ‘fine’ friends & the recipe for success of HA recovery

Struggle to rest? Feel guilt when you do? Cultivate the sacred pause & self-love in this live meditation class taken from the ETPHD monthly community

Managing return to exercise after HA; fermented foods; challenging your weight bias; pelvic floor trainers; ultra processed foods; dietary restriction for health; reaching body acceptance; game changers; dairy inflammation; high protein veggie meals; food intolerances & dressing for your own style

Why you need new clothes; self-acceptance; avoiding jealously; feeling negative about achievements; optimal health; self-training as a busy fitness instructor; working on your relationship with food in a busy life; PhD writing advice; age deadlines on high impact activities & on -the go snacks when you’re bloated

Pressuring yourself into inaction; dealing with big feelings; finding what’s authentically you; demonic alcohol; why protein requirements have changed; negative body image changes alongside a better relationship with food; healthy anxiety; BMI; feeling old in bars & veggie breakfast options

Bad body image days; navigating the ‘baby’ question; spiritual retreats; greens powders; bloating; avoiding the f*ck it button after eating out in the morning; doing you; knowing who to trust; avoiding comparison to others food habits; knowing what’s best for you; dealing with boredom at work;

Reminders to eat mindfully; supporting a partner who bodybuilds with disordered habits; increasing protein intake; establishing boundaries without changing who you are; body comparison in your career as an exercise instructor; staying on track when you’re busy; overeating out of habit; adapting to overeating; overcoming the fear after HA recovery & figuring out what you really want.

Are you stuck with unhelpful habits? Emilia chats through a sticking point for many people - using self awareness as a reason and justification for unhelpful behaviours, and provides journal prompts on moving through that. 

The weight of journaling; going sober; pregnancy & alcohol; internalised thin ideal; seeking happiness in aesthetics; finding your peace; embracing fresh starts; artificial sweeteners; keeping food in the house & living with partners who struggle with their own rigid food rules & beliefs.  

In this episode, Steph, Anna & Emilia answer client questions on mens dating advice; helping family with their body image; hot yoga; settling ranges; getting back to eating intuitively after a period of binge or overeating; optimal training; balancing study, work & health; how you feel in your body & what you wear; 

In this episode, Bekka, Anna & Emilia answer client questions on spiralling in the moment; sedentary time; being triggered by smaller bodies in HA recovery; managing body checking; psychological stress management; making hard decisions; learning to show up for yourself; overcoming imposter syndrome; managing extreme hunger after restriction & learning to trust yourself. 

In this episode, Ros & Emilia chat through the difference between disordered eating & eating disorders, the problem with not getting the right support, ED in the fitness & wellness space & what coaches need to know about supporting people with their relationships with food.

In this episode, Holly, Anna & Emilia answer client questions on food preoccupation when bored at work; the cycle of falling into old habits; whey protein & acne; vulvodynia & sexual intimacy; engraining habits & the hierarchy of competence; fat loss after healing your relationship with food; finding time for grounding & EFT / tapping

In this episode, Georgia & Emilia cover menopause nutrition, disordered eating, body image & training considerations. A must listen if you’re peri-menopausal or support people who are.

In this episode, Georgia, Anna & Emilia answer client questions on becoming more resilient to stress; empathy vs compassion; the fear of time running out; rebuilding habits after time off; fear of weight gain; our biggest failures; the ETPHD roadmap & keeping food in the house when you overeat.

In this episode, Katie, Anna & Emilia answer client questions on aligning your career to your values; tips for coming back to normality after travelling; managing pain anxiety; advice for long term fat loss with a good relationship with food; fuelling for evening training; missing ovulation when dieting; giving up alcohol; shifting identity as someone who binge eats; managing triggers; knowing when to stop dieting; the fear of gaining weight when not tracking; advice for dealing weight weight gain & missing your old body 

In this shared podcast between ETPHD & the first time mother by choice podcast, Emilia discuses some of the changes that may come with your relationship with food and body before and during pregnancy and discusses why it's so important to work on your relationship with food around this time.

@etphd_coaching @emiliathompsonphd

In this episode, Steph, Anna & Emilia answer client questions on tracking steps; being non confrontational with body comments; vitamin d recommendations; creating boundaries around comments that cause upset; managing your eating at times of crisis; getting to know yourself better; ADHD paralysis, RSD & burnout; vegetarian protein sources & requirements; glute programming & radical acceptance 

One-to-one coaching spots open now - click here 

Have you lost weight and find your relationship with food is still challenging? Are you struggling with fears of losing control after weight loss, such that you’re stuck with rigid controlling behaviours? Listen to this episode for tools to overcome it and journaling prompts to work through the reasons why.

In this episode, Ros, Anna & Emilia answer client questions on self worth & body image; switching exercises around; night shift routines; when to start dating; finding your fashion style; in the moment tools for negative body image & tools to stop overeating 

Meditation class recorded live for members of ETPHD monthly.

In this episode, Anna, Katie & Emilia answer client questions on the relationship between finding your voice & your food relationship; improving your relationship with exercise; supporting someone through an ADHD diagnosis; managing your endometriosis; skin health; the irrational pull towards a diet plan; not feeling the positives of HA recovery; feeling more confident in your body; learning to commit to the small things; 

One-to-one coaching spots open now - click here 

In this episode, Anna, Holly & Emilia answer client questions on true crime; fat loss during menopause; cycle recovery & letting go of aesthetic goals; judgement from others about weight gain; being stuck in a cycle of discontent; feeling like you’re losing control; coping with abusive relationships; managing the beige first trimester & fattening foods

One-to-one coaching spots open now - click here 

In this episode, Emilia discusses dietary restraint and restriction, food rules, the outcomes of being too rigid with your nutritional choices (and self), restriction-overeating cycles & gives you tools in beginning to overcome feeling rigid with your diet.

@emiliathompsonphd

In this episode, Anna, Georgia & Emilia answer client questions on eyebrows; the fear of other peoples’ comments; moving from knowing to believing; being on the receiving end of people pleasing; remembering to do the habits you set yourself; Emilia’s mess up; food preoccupation when restoring your cycle; NHS recommended weight change in pregnancy; building trust in yourself & others; trusting your gut & managing your emotions in the moment 

One-to-one coaching spots open now - click here 

In this episode, Anna, Danai & Emilia answer client questions on tools to feel enough in the moment; not putting weight on weight loss compliments; moving on without fear of others; creating a cocoon of self care; periods when peri menopausal; managing hunger when it’s cold; supporting your childs relationship with food; allowing yourself breaks in the day; navigating buffets & second trimester training.

In this episode, Anna & Emilia answer client questions on Peter Kay & weight stigma; the importance of fluidity; dealing with the overwhelm of feelings that come up when you start improving your relationship with food; safety of soy; friends who talk about being skinny; gaining weight after HA recovery & seeing old friends; martyring yourself in relationships; hangxiety & being rational about weight.

In this episode, Anna & Emilia answer client questions on managing January diet talk; speeding up the process of healing your relationship with food; managing PMS; the difference between binge & over eating; eating when appetite goes with emotions; alternatives to creatine; our new year intentions & goals; supermarket overwhelm when trying to be healthy; the best thing about christmas 

In this episode, Ros, Anna and Emilia answer client questions on alcohol & food for social anxiety, starting a diet after working through RWF issues, stopping overeating after work, protein oats, non negotiables for supporting fat loss without binge eating, going to bed hungry, learning the difference between boundaries & avoidance & oral contraceptives.

In this episode, Holly, Anna and Emilia answer client questions on ozempic & Oprah; book recommendations; comfort foods; focusing on goals when super busy; who & what changed our relationships with food; training reductions in HA recovery; minimum effective dose in training; overcoming the want to binge & hunger & fullness confusion. 

In this episode, Katie, Anna and Emilia answer client questions on Taylor Swift, Christmas markets, the fear of feeling positive about weight loss, advent calendars and quality street choices, overeating even without restriction, cold water swimming, moving from a work to home headspace, tackling bad nutrition messaging & overcoming food fear.

In this episode, Georgia, Anna and Emilia answer client questions on avoiding stress eating when studying, avoiding calories on labels, continuing healing after coaching has ended, exercise as escapism, incorporating mindful breathing around meals, overcoming a tense body, tips for consistency with habits, overcoming imposter syndrome, dieting after HA, how to stop feeling guilty, 

Visualisation begins at 1minute 36 seconds and is a 5 minute visualisation. I encourage you to do this every morning where possible.
Implementation intentions are a tool we use at EPTHD coaching to support people in overcoming binge eating.

@etphd_coaching

@emiliathompsonphd

In this episode, Danai, Anna and Emilia answer client questions on self-reassurance when healing your relationship with food, the fear of losing motivation, changing from a place of self respect, re-introducing exercise after HA recoery, relapse in binge eating & trauma recovery, mindful eating icks, hormonal contraceptives and weight loss, mindless snacking, the fear of ruining progress over Christmas and socials, 

PMDD, creatine for women, the lack of why for doing the work & the importance (or not) of progress pictures. 

Are you dieting into Christmas? Or holding off until the new year? How many of these mistakes are you making?

In this episode, Anna, Bekka and Emilia answer client questions on accepting compliments; dealing with your boyfriends body comments; HA recovery time; not getting ahead of yourself when your cycle returns; boundaries around diet talk; scale weight relationships; moving away from tracking; always looking for more; unsolicited dating advice; hanxiety; avoiding resentment towards your partner around food; over boundaried world.

Emilia rants about big podcast nutrition advice, 'personalised' nutrition, fasting during menopause & how to get better at recognising bad advice.

@emiliathompsonphd @etphd_coaching

In this episode, Anna, Steph and Emilia answer client questions on communicating nutrition misinformation, learning to trust yourself, being ‘too much’ in relationships, managing chronic injury, striking the balance between feeling your feelings and wallowing, healthful cutting out of foods, the fear of hunger, snackies, self-sabotage, dealing with weight gain around family, managing new years diet talk, the safety of comfort eating & the Zoe diet.

Struggle to know when you're hungry, how to stop when you're full, and to trust your body? You need this episode - combining nutrition regulation, mindfulness, somatics and self-compassion, Emilia shares the ETPHD method way of learning to honour hunger and fullness.

@emiliathompsonphd @etphd_coaching

In this episode, Anna and Emilia answer client questions on navigating alcohol-based friendships; the guilt of not training; the fear of becoming unfit; night time routines; accepting aging; dealing with peoples’ opinions of your body; how to live a calm life; messy relationships; feeling lost in who you are; boundary setting & fear of rejection; anti-depressants & weight gain; life choice anxiet & being mindful in social situations. 

In this episode, Anna and Emilia answer client questions on eating when you’re not hungry, knowing when to push yourself with depression, managing stress, how to get everything done, removing the shame & guilt around your body, body dysmorphia, eating to fullness in snacks & meals, self-punishment in feelings of failure, over-snacking, comparing your life stage to others & stopping rumination.

In this episode, Katie, Anna and Emilia answer client questions on being unable to cry, intermittent fasting, breathwork, managing ADHD overeating after meds, birthday blues, making friends as an adult, the joy of food & managing life when it’s manic.

30 minute meditation session focused around finding comfort in the shift of the seasons, especially useful if you struggle with unhelpful comfort eating. We talk about the differences between shadow and true comfort.

This class was taken from an ETPHD monthly class - get weekly meditation and yoga sessions delivered by Emilia and Roslyn and access to the entire ETPHD community for a really accessible investment

In this episode, Steph, Anna and Emilia answer client questions on navigating calories on menus, night eating, the guilt of bottomless brunch, our 5 year plans, ditching your step count, revenge sleep procrastination, always being injured, mindless gazing & overeating after eating out, feeling undeserving of weight loss, yoga weekends & knowing when you’re ready to finish coaching. 

In this episode, Georgia, Holly, Anna and Emilia answer client questions on being the ‘fit one’, dressing for style vs comfort, migraine cravings, pulling focus back in recovery, blood glucose management in disordered eating recovery, boosting your mood, cortisol & weight loss, book recommendations, fear of the future & the effort of healing your relationship with food.

Katie & Emilia introduce the much needed world of neurosomatics and highlight how it will help you overcome disordered eating, and Katie takes you through a neurosomatic practice.

@katie_etphdcoaching @emiliathompsonphd @etphd_coaching