Intuitively You

Anxiety. Perfectionism. Low-self esteem. These are all things you may have experienced along your food freedom journey (I know I have!). Whether it shows up in the form of worry about your food choices, needing to feel a sense of control with food, having unrealistically high expectations of yourself, trying to motivate yourself through sham and self criticism, all-or-nothing thinking, or feeling like a failure – we talk about it all in this episode! 

We truly dive DEEP into uncovering what’s really going on beneath anxiety, perfectionism, and low self-esteem. And of course, our lovely guest, Dr. Regina Lazarovich, PhD, shares tips with you about how to navigate these things as they show up on your journey to heal your relationship with food, your body, and yourself. 

In this episode, we chat about: 

• What anxiety is & how it shows up in your relationship with food 
• Worries and stresses about your relationship with food
• The feeling of needing a sense of control 
• How to actually move through & find relief from emotions like anxiety 
• Perfectionism in your relationship with food 
• How self compassion can be your super power
• The difference between self-esteem and self-worth
• How to feel more inherently worthy
• And LOTS of tips to actually implement this stuff into your day-to-day life! 

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I’ll take any opportunity to call out diet culture BS when I see it. The recent Washington Post article “As obesity rises, Big Food and dietitians push ‘anti-diet’ advice” has quite frankly p*ssed me off, and I want to talk about it with you! There is a large systemic issue at hand when it comes to Intuitive Eating, Health At Every Size (HAES), and weight-inclusive non-diet work. Biased publications, like the Washington Post, are spreading ignorant and misinformed information about what “anti-diet” really means. 

This makes me the most frustrated because I can only imagine how confusing it must be to see headlines like this when you are someone who is trying to pursue your relationship with food & body healing journey. So in this episode, I want to set the record straight. Let’s dive into some big myth busting about anti-diet work! 

I chat with you about:

• The recent Washington Post article on “anti-diet dietitians” 
• What people often get wrong when they think about anti-diet or intuitive eating
• How anti-diet does NOT mean eating twinkies in unlimited amounts
• Anti-diet DOES mean improving your well-being – physical, mental, emotional, overall! 
• What Health at Every Size, Intuitive Eating, weight-inclusive care, anti weight bias, etc. are really about 
• How oppressive, inequitable, and harmful weight-centric ways of approaching health can be
• Restrictive diets often leading to weight cycling and/or disordered eating, or even eating disorders 
• How a surface-level look at intuitive eating is not helpful, it’s very nuanced 
• To not rely on social media solely for support in your health & well-being 
• And so so much more.  

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Have you ever thought it was nearly *impossible* to actually CRAVE veggies? I used to think the same. I craved the sweets all the time – the chips, the chocolate, the cookies, the ice cream… but how could I possibly crave vegetables?

Back when my past self was on-and-off diets, non-stop eating sweets into the evening, and trying to be as “good” as possible during the day, I didn't think anyone could actually want to eat more vegetables. But last weekend I was really craving veggies. And I want to chat with you about it! 

This episode is a good example of what intuitive eating can look like in real life. I’m sharing a lot about where I used to be and how I got to this point where I can feel so at peace with all foods, that I actually crave vegetables. 

I chat with you about: 

• What my life looked like when I was stuck in the diet-binge cycle
• My negative past relationship with food 
• How things changed for me and what life looks like now in my intuitive eater era 
• My now positive relationship with food 
• Why I was craving vegetables 
• What was going through my mind and how I responded to the “craving” for veggies
• How this is very different than the diet mentality 

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Let’s be honest, being on an intuitive eating journey can feel hard and overwhelming at times. Taking care of your mental health while on an intuitive eating journey is beyond important. And that’s exactly what we’re diving into in this episode. 

Our guest, Rebecca Barrett-Wallis, MA, RP, CCC, is a Registered Psychotherapist, Clinical Counsellor, and the owner and founder of Work in Progress, a mental health collective in Toronto, Ontario. Rebecca believes that thinking of ourselves as ‘works in progress’ is essential for our growth, evolution, learning and unlearning, to making mistakes, and knowing that we will be ever-evolving as we walk through life. 

⭐ Join the 5-Day Work In Progress x Intuitive Eating Challenge ⭐

From Monday, March 11th – Friday, March 15th, 2024, Rebecca and I are hosting a challenge for you over on Instagram! You’ll get 5 days of simple actions to take for supporting your mental well-being while on an intuitive eating journey. Exactly what you need to actually implement what you learned in this episode.

You want to implement intuitive eating into your life, but life is just so dang busy! Or maybe you have an unpredictable schedule. Or maybe you have a lot of responsibilities and chaos happening around you all the time. If you catch yourself saying “I just don’t have enough time”  then I want you to tune into this one! Whether you have a demanding job, work shift work, have little ones to take care of, or life is just a lot, this episode is for you. Together we’re going to break down how to practice intuitive eating for a busy life. 

In this episode, I’ll chat with you about:

• Why it might be feeling hard to implement intuitive eating into your life 
• How to practice intuitive eating in a busy life 
• Working with your schedule, and customizing things to your life 
• What to prioritize first 
• Tangible tips to implement right now 
• How to shift your habits, even if you’re busy 

Some other episodes on intuitive eating, and steps you can apply to this busy-life framework: 

Today’s podcast episode is a RICH conversation FULL of moments of self-reflection, and eye-opening insights for you to start living in more easeful presence - right here, right now. 

Haley (of Uplift Lifestyle) & I let you in on our lives behind the scenes as entrepreneurs with ambition and big visions. We also let you in on our knowing, and embodiment for a more slow, nurturing and present way of living. We talk about achieving greatness all the while HONOURING your body, your rest and your LIFE. We talk about the preciousness of this unrepeatable life, and how "there is no time to rush." 

This episode is very personal, and offers countless transformational prompts and realizations for you to start living slower, more romantically and in more PLEASURE. You deserve to be in full joy and enJOYment of this life. Slow down, there is no destination, so BE here now, and know that your body is the vessel in which you manifest through and she needs regular recharging to live fully. 

Learn more about Haley & Uplift Lifestyle: 

Does this sound familiar: “I’m so bad for eating this,” “I shouldn’t eat so much,” or “I just can’t be trusted around food”? If so, you might be experiencing feeling guilty after eating. And if you are, you know that it’s not a very fun place to be in mindset-wise when it comes to your relationship with food. 

So let’s break down food guilt together and give you a clear path forward of how to stop feeling guilty after eating! 

In this episode, we cover:

• What food guilt sounds like 
• Why do I feel guilty after eating? 
• How food guilt impacts your relationship with food
• 5 steps to take to stop feeling guilty after eating 

Other episodes mentioned 

Do you only stop eating when all the food on your plate is gone? Almost as if it happens on autopilot, you don’t realize the food is gone... until it is. This is the ‘clean plate club’ and if you have this habit with food, this episode is so for you! 

Being a member of the clean plate club can throw a wrench into things if you’re on an intuitive eating journey. If you’re working towards improving your relationship with food and are a member of the clean plate club, don’t fret. In this episode, I’m going to share what the clean plate club is and how to cancel that membership and finally leave this habit behind. 

We’ll cover:

• What is the clean plate club? 
• How this habit starts
• The negative side effects of clean plate club eating 
• How to leave the club for good 
• 3 steps you can take right now

Links: 

How do your values and intuitive eating go together? Hint hint: focusing on your values can actually be a wonderful tool to find intuitive eating success! 

In this episode we’re joined by Elizabeth Harris, a registered dietitian, certified Intuitive Eating counselor, speaker, entrepreneur, and co-host of the podcast Wellness Rebranded. 

Elizabeth is passionate about empowering people to drop out of diet culture and reimagine their relationship with food, movement, and their bodies so they can prioritize their whole health with Intuitive Eating, gentle nutrition, and body image healing. Elizabeth’s motto is “self-care, not self-control.” Because food is meant to be enjoyed, movement should make you happy, and we’ve all got better things to do than counting carbs or calories!

We chat about:

• What values actually are
• Why you should care about values
• How to find and define your personal, unique values
• How to use your values as a powerful tool for your intuitive eating & self-care journey
• Simple practices to stay connected to your values on a day-to-day basis

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Consider this your one-stop shop for all the best options you have available to you for healing and improving your relationship with food in 2024. This episode is a compilation of tips, resources, and support options so that you can really dive into what would support you best. So that you’re able to finally move forward and make 2024 the year that you finally embrace and embody food freedom for yourself! No more stressing over food. 

In this episode, I share:

• Tips for where to start improving your relationship with food
• A relationship with food assessment for you to do for your own relationship with food
• My fav resources for relationship with food healing: books, podcasts, and more
• Support options if you want to go deeper & get guidance on this journey 

⭐ Lots of links to ALL the things you can use to improve your relationship with food:

Books*: 

Feel like you’re working on intuitive eating but stuck? Like you’re spinning your wheels and not getting anywhere? Or even like you’re going backwards? In this episode our guest, Elizabeth Hall, chats with us about the top 3 “mistakes” that people often make when it comes to intuitive eating.

The word "mistake" is one we can all relate to, but these are not really mistakes (since there’s no such thing as failure here!) they’re just areas that you may have a lack of awareness in. If you’re ready to make your intuitive eating journey a little smoother, this episode is for you! 

We chat about: 

• Elizabeth’s personal self-growth journey & relationship with food healing 
• How to stop approaching intuitive eating like another diet
• Tapping into your energy & intuition to guide you
• Looking at root causes instead of just trying strategies you think you “should” 
• How to reconnect with your body 
• Fostering a sense of safety in your body to support healing 
• The Body Confident Woman Summit & why you want to join for free!

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Are you feeling tempted by all of the “New Year, New You…New Diet” or “gotta get back on track,” “gotta start eating clean January 1st,” new year diet culture BS? If so, look no further. This episode is a full guided audio to give you the food freedom pep talk you need in the midst of all the noise out there this time of year. Get cozy, pop your headphones in, relax, and listen to this episode to let go of the diet culture temptation and realign to your food freedom journey. And feel free to come back and listen to this episode as many times as you need. 

If you are someone who uses cannabis in your life and gets the binge eating “munchies” – you’ll want to tune into this episode! Cannabis and intuitive eating are two things that you may not think could possibly go together. Our guest, Leah Kern, RD, is here to tell you otherwise. She’s going to help you navigate cannabis use while on an intuitive eating journey to improve your relationship with food and your body! 

We dive into: 

• Leah’s personal intuitive eating journey 
• How cannabis use impacted her eating habits
• The intersection of intuitive eating and cannabis use
• Top reasons for the “munchies” or binge eating when high
• Tangible tips you can use to stop binge eating when high

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Do you ever wonder why you still are feeling hungry after eating something? The “what the heck I’m STILL hungry, I already ate?!” feeling is exactly what we’re going to uncover and help you get clarity on in this episode. 

In this episode, I’m going to go through the top 9 reasons you could still be feeling hungry after eating! For each one of these reasons, you will: 

• Learn why this feeling happens 
• Get a tangible, actionable tip to “fix it”

It’s time to get clarity this feeling of still being hungry after eating. No more wondering what’s going on, let’s get to the bottom of it so that you can feel more confident in your relationship with food!

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If you want to improve your relationship with movement and exercise, this episode is so for you! We have Sam Christy who is a registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness with us on the podcast dive into all things movement. Whether you’re someone who uses exercise to “make up for” what you ate, feel like you have do to certain things to make exercise “count,” or if you’re just looking to enjoy movement more as you’re on your food freedom journey, you’re going to want to tune into this one!

We chat about: 

• Sam’s personal journey of healing her relationship with movement 
• How to break free of the "rules" around movement
• What to do if you’re feeling the need to use exercise as a way to "make up for" what you eat
• Getting more comfortable with allowing your body rest + rest days 
• What taking a break from movement could look like, and why you may need one 
• And Sam’s top tips for improving your relationship with food 

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Food and eating around the holidays can feel so stressful! Especially when you’re someone who is on a journey to food freedom and in the midst of working on repairing your relationship with food. Whether it’s feeling out of control around the fun holiday cookies, pies, and treats, or it’s overeating at holiday parties, or even just hearing all the negative comments about food and bodies around the dinner table. Whatever the holiday eating stress is – this episode is meant to help you de-stress and be able to truly enjoy your holiday season (and beyond)!

Self trust. Something that is so important to living a full, authentic, intuitive life, but is also something that can be super tricky to foster. Especially when we may have gone years and years with dieting and breaking our self trust by “not sticking to the plan” or “eating unhealthy” or whatever other messages you’ve learned to believe from diet culture. 

Dieting erodes our self trust. But don’t fret – choosing a more intuitive path and healing your relationship with food and with yourself allows you to rebuild that self trust. Even better yet is using different tools and modalities to rebuild and foster a greater sense of self trust. Tools like human design! In this episode, we’re chatting with human design expert Rowan Asad. This is a juicy one!

We chat about: 

• What human design really is 
• How to figure out your human design
• Using human design to rebuild self-trust
• Intuition and self compassion 
• The different energy types and authorities of human design (don’t worry we cover what the heck that means too, haha!) 
• Some fun things like how digestion, environment, and much more
• And of course, how all of this relates to your intuitive eating journey

Download your free human design chart using one of these two websites: 

Do you feel OUT of control around food? And so desperately just want to feel more IN control around food? If so, please know you are so not alone. This feeling is one of the most common overarching things my clients struggle with, and what I support them to get through. 

In this episode, we go through the journey of understanding how to feel in control around food. We’ll start by exploring why you feel out of control. Because we need to understand what’s going on before we can truly shift it. Then, I share my top 4 overarching steps to take to stop feeling out of control around food. Time to start embracing a life of food freedom once and for all! 

I chat with you about: 

• How to stop feeling out of control around food 
• Our biological needs (with a slight side tangent on “food addiction”)
• How your beliefs about food are impacting your habits
• What intuitive self care is and why it’s important 
• What to do if feeling out of control around food has become a habit 
• Letting go of “control”
• Habit change 
• And of course – how to feel in control around food

Links: 

What causes us to do the things we do? Get the results we get? And feel the way we feel? It’s a little bit of a complex answer, but a big piece of this puzzle boils down to our mindset. 

If you know a thing or two about me, it’s no surprise to you that I LOVE all things mindset work. I totally like to geek out on why our minds do what they do, the foundations of neuroscience, how to change our limiting beliefs, and more, all in the pursuit of being able to live the lives that our souls deep down truly desire. And build the relationship with food that allows us to live the lives we’re meant to.

In this episode, I’m going to chat with you about why and how I combine intuitive eating and mindset work together to help folks like you see impactful and lasting changes in their relationships with food. 

We will chat about: 

• How I combine intuitive eating + mindset work together 
• What kinds of tools of mindset work I love to use
• Thoughts, feelings, behaviours, and core beliefs
• Why taking a look at your mindset is so dang important on a food freedom journey 
• How to actually change your behaviours 
• Why “bad” habits with food are hard to shake, and how to make new ones

And an exciting PSA for you: the Mind Body Magic 🪄 1:1 coaching program is coming so soon! Be sure to stay in touch by getting on the email list or following along on Instagram so you don’t miss a thing.

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I’m excited to bring this new Ask Me Anything podcast episode format to you! This interactive Q&A podcast episode is celebrating having over 100,000 downloads of the Intuitively You Podcast!!! I am beyond grateful for you for listening and tuning into the podcast. I wouldn’t be able to do this without you. So consider this a thank you, from me to you! 

I share my best tips, insights and thoughts to questions or struggles from this community, like: 

• How to accept weight gain on an intuitive eating journey 
• Re-building trust with your food choices 
• Navigating health & wellness info from influencers and social media 
• If this journey ever gets easier 
• What to do when you have sugar cravings and feel like it’s a sugar addiction 
• Why you might keep eating even when you’re full 
• How to avoid stress eating 

I had so much fun recording this episode for you! Please let me know if you enjoyed this style of episode, and I can be sure to do more in the future for you. 

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What the heck is the difference between binge eating vs. overeating? Maybe you’ve even used these two terms interchangeably. This episode will shed light on what the technical differences between binge eating and overeating are, how to know which one might be going on for you, and why no matter what you are experiencing, you still deserve support! 

PLUS a celebration is coming up soon for over 100,000 downloads of the Intuitively You Podcast!!! I am beyond grateful to you for listening and tuning into the podcast. I wouldn’t be able to do this without you. And I want to do a little something as a thank you from me to you! We’re going to do a special Ask Me Anything Q&A style episode, and I want you to be involved. 

If you’ve been feeling an element of being “stuck” in your relationship with food, I gotchu. This one is a juicy one for you today! The idea for this episode just flowed to me and I knew I just had to share it with you. I feel like you’re going to get some wonderful “aha” moments from what I chat about here, and hopefully this will help to shift things up for you. All I want for you is for you to escape from the constant struggle with food so that you’re able to experience the freedom, peace, and joys of life without this stuff with food holding you back anymore. Time to get unstuck my friend! 

I’m diving into: 

• What element is keeping you *stuck* in your struggles with food
• Things you might be doing that’re keeping you stuck
• Signs that you are struggling with this element in your relationship with food
• What the solution to get unstuck is 
• 3 actionable steps to try out today! 

Links: 

Have you ever been curious about the Embodied Food Freedom group coaching program or wondered what it really is? Or maybe even if it would actually be a good fit for you or not? That’s exactly what we’re going to cover in this episode – what Embodied Food Freedom is, what it’s all about, what’s included, and most importantly for you to gain some kind of clarity about if it’s something that would benefit you on your journey. All the deets right here, so that you can have it all in one place on the podcast. 

But… there’s more! I want you to also be able to take some “aha” moments away from this episode too! So that’s exactly what we’re going to do. We’re going to chat about Embodied Food Freedom, but I’ll also be giving you some things to think about along the way that you can apply to your own personal journey. Whether you’re someone who wants to join Embodied Food Freedom or not, everyone is welcome to stick around and benefit from this episode! 

Do you view food as the enemy? Maybe food is a big point of frustration in your daily life. From not knowing what you “should” eat, to binge eating and overdoing it on the fun foods. Potentially you feel like you’ll never be able to have a peaceful relationship with food for yourself. If you can relate to any of this, you’ll want to dive into listening to Hannah’s story of improving her relationship with food. Hint: Food is not the enemy. 

In this episode, things get personal and we cover:

• The fear of keeping fun foods (like chips, candy, chocolates) in the house 

• What impact unintentionally skipping meals and inconsistently eating has on your relationship with food

• Dealing with negative comments from family members about food

• The shame & judgement that you can feel experience when struggling with binge eating and your relationship with food

• Overwhelm with fun foods at holidays

• Making peace with food 

• Advice that Hannah wants you to hear

• And more! 

  
  

As hard as you tried not to, you binged. Again. Now what? It can be easy to slip into a spiral filled with negative thoughts, shame, guilt, and beating yourself up. I know, because I’ve been there too. Those negative shame spirals don’t feel good and are totally not helpful to your overall well-being. You know that, but what can you actually do about it? Let’s chat about how to forgive yourself after a binge. 

In this episode, I want to give you a resource that you can use after a binge. Walking you through what you can do to feel even a little better after binge eating, and move on! 

You will learn: 

• The steps to take to forgive yourself after a binge

• How self compassion is a key skill to have to overcome binge eating

• Why you shouldn’t ‘make up for’ what you ate during a binge

• How to nurture yourself

• The most effective way to create helpful mantras 

• Why all of this is so important to your journey!

Links:

Have you lost your menstrual period and are wondering what to do next? Whether you are looking to improve your fertility, support your reproductive health, or just want to make sure you are doing what you can to meet your body’s needs, this episode is for you. I am joined by Cynthia Donovan, RDN (aka the Period Nutritionist) to talk all things periods, birth control, and what you can do to ensure you have a healthy menstrual cycle.

We cover: 

• Cynthia's journey to becoming a dietitian and period specialist
• Cynthia's personal experience with hypothalamic amenorrhea (missing period)
• What true health looks like
• Navigating the birth control pill and period recovery
• The most common reasons people lose their periods
• Steps you can take to regain your lost period

You don’t want to miss this jam-packed episode full of valuable information! And if you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Do you struggle to differentiate between emotional hunger vs. physical hunger? Do you find yourself eating to cope with your emotions and are wondering how to stop? In this episode we dive into the differences between these types of hunger as well as how you can know which type of hunger you are experiencing. If you are ready to feel more in control of your food choices and address your hunger with confidence, tune in.

In this episode you’ll learn:

• What physical hunger is
• What emotional hunger is
• Signs of emotional vs. physical hunger to look out for
• My favorite reflection questions to help you eat with confidence
• Reasons you may be emotionally eating
• Your best next steps to stop emotional eating and meet your body’s needs without guilt

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Have you ever heard the term “body image” and wondered what it actually means and why a positive body image matters? Well today we are joined by Body Image Coach and Licensed Professional Counselor Jess Fry to talk all about how you can cultivate a positive body image for summer and beyond. This episode is a must listen if you struggle to love what you see in the mirror and often let your body dictate your food choices and how you show up in life. 

We talk about:

• What a negative body image looks like & how to spot it in your own life
• Jess’s background and personal history of chronic dieting and poor body image
• Why it’s so common to struggle with your body image in the summer
• What it looks like to embody a positive body image
• Three actionable steps you can take to help cultivate a positive body image for summer & beyond

Body image is a crucial piece in the food freedom and intuitive eating puzzle. I hope you will take some time to sit back, listen to this episode, and soak up this valuable information today.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there.

What if I told you that your struggles with food aren’t really about the food itself? That you can find freedom from binge eating without relying on willpower and self control around food? You may think I’m crazy, right? Well today I’m showing you what the real barrier may be in your food freedom journey and psst- it’s not the food. In this episode you’ll learn how to look a little deeper and uncover the true reason why the calorie counting, overexercising, and endless diets just don’t seem to “stick”. You’ll learn just how good life with food freedom can be and why doing the work is so worth it. If you’re ready to think about food less and embody your version of a healthy relationship with food more, then this episode is for you.

In this episode you’ll learn:

• More about my own history of binge eating & struggles with food
• Why we need to take the focus off of food itself
• What your life can look like beyond diet culture
• How food stress is negatively impacting your life
• How negative self image can lead to food struggles
• How to live your life authentically & fully without diets

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

This week I cover the big question: how to stop thinking about food all the time. In a world that’s obsessed with diets and weight loss, it’s easy to think your mind is constantly on food because you lack willpower or “need more self control,” but what if this wasn’t the case? What if you could stop thinking about your next meal, what you just ate, or how good/bad you are based on your food choices without relying on willpower?

In this episode I give you four practical steps to start practicing today that will help you go from food obsessed to food peace. You’ll learn how to quiet the constant mental chatter surrounding food and silence the inner food police voice that keeps you stuck. If you’ve been looking for your next step towards food freedom, this is it.

In this episode you’ll learn: 

• WHY you are thinking about food 24/7
• Signs that you may have an unhealthy relationship with food
• 4 tips to implement today that can help you think about food less
• How my program, Embodied Food Freedom can help you find peace with food
• The science behind cravings and food thoughts
• How food rules are keeping you stuck
• And MORE!

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

This week we are joined by McKenzie Caldwell, RDN to talk all things intuitive eating for pregnancy and fertility! McKenzie is a weight-inclusive Registered Dietitian Nutritionist who is passionate about showing people how an intuitive eating approach can work for those with PCOS, gestational diabetes, those that are currently pregnant, and for those hoping to conceive. This episode is incredibly valuable for anyone who is currently pregnant, hoping to conceive, or anyone looking to better support their reproductive health.

In this episode, we cover:

• How a non-diet approach to nutrition can work for those who are pregnant
• Hypothalamic amenorrhea (losing your period due to over-exercise and undereating)
• Tips for general reproductive health
• Common pregnancy nutrition myths 
• Body image during pregnancy 
• Pregnancy weight gain
• “Bounce back” culture in pregnancy
• And more!

Whether you are just wanting to learn more about the connection between reproductive health and intuitive eating or you are navigating a current pregnancy-related health concern, I hope you will take some time to listen to this powerful episode!

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Have you ever felt that you have all the “nutrition knowledge” or know what you “should do,” but still feel like something is missing in how you relate to food? Maybe you have a lot of nutrition knowledge but are still struggling with food, feel insecure in your body, struggle with binge eating, or are simply having a hard time feeling satisfied in your relationship with food. This was Madiha’s story as well. In this week’s episode we talk about her journey through my signature program, Embodied Food Freedom, and how she was able to completely transform her life and relationship with food in a few short months together!

In this episode things get personal and we cover:

• Weight comments and criticisms Madiha endured in her teenage years and how that shaped her relationship with food
• Navigating postpartum body changes and criticisms
• What happens when nutrition “knowledge” falls short or doesn’t work
• The shift that had to happen for Madiha to take the leap and invest in herself
• How Embodied Food Freedom changed Madiha’s relationship to food and life in general
• Where Madiha is today in her relationship to food and her body
• The one piece of advice Madiha wants YOU to hear

This is a beautiful story of how you can go from feeling stuck and overwhelmed by food and your relationship with your body, to feeling complete peace and empowerment. I hope you will take some time to listen and be encouraged by this story today.

Join Embodied Food Freedom

Are you still struggling to break free from the diet culture mentality? Do you find yourself engaging in "clean" eating or using phrases like "cheat" days or weekends? If so, you might be unknowingly holding onto sneaky forms of dieting that are preventing you from truly achieving food freedom. In this episode, I chat with you about the sneaky ways that diet culture can still impact our relationships with food, even if we think we've left our dieting mentality behind. 

We’ll chat about the 10 common signs that you might still be dieting without realizing it, such as:

• Focusing on "clean" eating
• Doing extreme challenges like 75 Hard
• Using phrases like "cheat" days or weekends
• Saving up calories for nights out or events
• + more!

I also share alternative mindset shifts for each of these behaviours for you to make impactful change in your relationship with food. It’s so important to let go of restriction and tune into our body's needs to get to a place of true food freedom. The ultimate goal is to break free from the diet-binge cycle and find a healthier, more sustainable relationship with food. Who’s with me?!

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Do you struggle not knowing what to wear? Feel like you can’t find clothes that truly fit your body and feel unique to you? Does the media influence your personal style or does your body type not feel well represented in clothing brands? Chime into this podcast to hear how you can embody your true self through fashion! 

This week’s guest Dacy Gillespie, Personal Stylist and Owner of Mindful Closet, discusses how to dress confidently at any body size and break free from any fashion “rules” that limit one’s self expression. 

We go deep into:

• How unlearning and relearning beliefs around food AND clothes is an essential part of the journey
• How feeling comfortable in your clothes can impact your confidence and how you feel in your body
• Top tips for finding your personal style and clothing confidence
• How to remove the fear of spending money on clothes and what to do if you can't afford new clothes right now
• Clothing tips for bad body image days and how to let go of clothes that no longer fit or serve you

A question that I’m LOVING from Dacy in this episode is, “If you didn’t have limiting beliefs about what you could wear, what would you WANT to wear?” By squashing societies standards and “rules” for fashion and our bodies - we can truly find our own personal style, express ourselves freely and be our truest selves, no matter our body’s size. Now let’s fight against the “body ideals” and narratives and create body respect, together!

Do you feel like you can’t stop snacking? Do you find yourself asking, “Why have I been snacking so much?” or “How do I stop snacking when I’m not hungry?” Well, whether you want to learn why you can’t stop snacking, understand why snacking is actually NOT a bad thing, or what snacking really is – you’re in the right place! Tune into this episode to learn why you’re potentially feeling not-so-great about snacking, hear my current fav snacks as an Intuitive Eating Dietitian + more!

In this episode, we chat about:  

• What snacking really is 
• How to reframe the view of snacking as a “problem”
• The truth about why you’re feeling off about your snacking habits
• Why snacking is not a bad thing
• How to build a satisfying + filling snack (the simple formula you won’t want to miss!)
• My favorite snacks as an Intuitive Eating Registered Dietitian

Send me a message on Instagram or share this episode to your story and let us know what you found most helpful in this episode and what snack you’re loving right now! 

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Have you found yourself struggling to heal your relationship with food for YEARS? Do you feel stuck in a constant state of stress and shame when it comes to eating? Maybe you’ve tried dieting, other group programs, or mending your relationship with food yourself - and nothing seems to ‘stick.’ The grievances and stressors of everyday life seem to pile up high - and it feels easier to just keep dieting than to try something new.

Lianna, a past member of the Embodied Food Freedom small group coaching program, has been there too. In this episode, you’ll get to learn how she navigated the loss of her husband, constantly feeling ‘stuck’ around food, and how she’s been approaching cultivating her toddler's relationship with food.

We chat about:

• How she had been turning to food for everything for years
• The loss of her husband and how it impacted her relationship with food
• Frustration of spending 10+ years feeling shame + stress around food to attaining true food freedom
• How releasing shame + getting support can change the game on your life-long journey with food
• How she went from an all-or-nothing mindset to confident and free in her food choices
• How she’s hoping to cultivate a healthy relationship with food for her kiddo too!

And a big one: Realizing that there is no shame in finding support. Through community, letting go of the struggles of food, and cultivating self-love - change is possible!

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Do you have ADHD or suspect you may? Do you struggle to eat consistently or find yourself bingeing? In this week’s episode, we are joined by Becca Harris to discuss the unique connection between binge eating and ADHD.

Our guest, Becca Harris, is a Registered Dietitian who specializes in ADHD and is a fellow ADHDer herself. Becca is on a mission to help ADHDers heal their relationship with food and better understand how their neurodivergence impacts their experiences with food. Today we chat about all things ADHD and food freedom to help give you the next best steps to take as you heal your relationship with food.

We cover things like:

• What ADHD really is
• How ADHD can manifest in your relationship with food
• The link between binge eating and ADHD
• Unique experiences ADHDers may have as they heal their relationship with food
• What “eating for dopamine” means & how dopamine impacts your relationship with food
• Top tips for ADHDers struggling with binge eating

Connect with Our Guest, Becca:

Do you find yourself trying diet after diet with no long-term success? Tune in to this week’s episode to learn how to break this cycle once and for all!

This week we are joined by Jenna Free, Intuitive Eating Counselor, soon-to-be therapist, and cofounder of UNdiet Online, a food freedom tool! We are giving you the information you need to both start and succeed in your food freedom journey, and discuss how to know if you may be stuck in a dieting cycle. We also share our top tips for escaping the diet cycle so you can learn how to start your own journey to a better relationship with food today. Tune in to learn what it truly means to “undiet” and find lasting peace with food and your body.

We cover:

• How and why people get stuck in the diet cycle
• Pros and cons of both dieting and intuitive eating
• What it means to “unlearn” diet culture
• Jenna’s personal history with dieting and binge eating
• Our top tips for someone who wants to “undiet”
• Takeaway activities to try today
• Details on the launch of UNdiet Online - a new food freedom resource for you!

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Is it possible to lose weight while healing your relationship with food? Can you try to lose weight and try to stop binge eating at the same time? Should you? Tune in to this episode to finally get the answers to these popular questions and uncover what you can expect when it comes to weight fluctuations while navigating intuitive eating and ditching diet culture.

In this episode we cover:

• Why it’s valid to want to lose weight
• What can happen to your weight when you start eating intuitively
• What to do if you feel like you NEED to lose weight
• How to navigate not feeling good at your current size

We are answering some BIG questions this week and I can't wait for you to tune in.

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Do you want to learn how to stop binge eating? Are you constantly asking yourself questions like: Does the urge to binge ever go away? Why do we binge eat? Why can’t I stop bingeing on junk food?! Tune in to this episode to finally get the answers you’re looking for!

In this episode, I will provide you with clarity and the tools you need to finally step out of the seemingly never-ending binge eating, overeating, and emotional eating cycle. We’ll first dive into the reasons why you binge eat – the root causes of binge eating. These main overarching causes will then be our guide to show you the path forward from binge eating to food freedom.

In this episode we cover:

• What is binge eating?
• Jenn’s personal history with binge eating
• The top three reasons people binge eat
• How to move from binge eating to food freedom
• A free resource you can use to learn why you are binge eating
• Guidance on what to do next on your path to healing

A life of food freedom is possible - and you deserve it. Let’s take the first steps toward getting there together!

Can you actually manifest things like food freedom, better body image, and a more positive relationship with movement? Tune into this episode to find out!

Our guest, Jessica Gill, is the Director of Podcast & Media at To Be Magnetic, the top destination for Neural Manifestation™ - the first science-backed approach to manifestation. It is rooted in neuroscience, psychology, epigenetics, and energetics and is created by founder Lacy Phillips. Jessica’s expertise lies in bridging the gap between spiritual concepts and the science that ties it all together while distilling these ideas down to a digestible level for their audience.

We go DEEP in this episode and dive into all things:

• What manifestation really is
• Neural Manifestation™ and why it’s all about our subconscious mind
• Why “just think positive” doesn’t work
• Jessica’s personal journey and struggles with her relationship with food, body image, and movement
• Reconnecting back to our innate self-worth
• The 3 steps to manifest anything you desire
• Inner child healing
• If we can actually manifest food freedom & a better body image
• Tips for you to use right now to embody a better relationship with food & your body

A quote from Jessica that I’m LOVING from this episode is “You are already good enough, it’s about remembering you are good enough.” That applies to not only your relationship with food and your body, but also your entire life my friend. Now, let’s find out if we can manifest food freedom and body acceptance, together!

Connect with Jessica & TBM:

As we close out 2022, the “New Year, New Me” talk is quickly approaching. Maybe you’re feeling that little voice in your mind pull you towards starting a new years diet, making new years ‘healthy eating’ resolutions, trying to finally ‘eat clean,’ focusing on losing a certain number of pounds, ‘getting back on track’ after the holidays, or forcing yourself to go to the gym when you actually dread it. Whatever it may be, you deserve to not get pulled back into the never-ending diet-binge cycle again this year.

In this episode we chat about:

• Staying strong in your pursuit of food freedom into the new year
• 10 reasons NOT to go back on a diet in 2023
• The harms of dieting
• What to do when diet culture talk and temptation comes in hot come January 1st
• How to focus on what would be most supportive for your authentic well-being!

Be sure to stick around to the end, I’ve got a quick reflection exercise I want you to do with me to move into 2023 with aligned intentions, leaving diet culture in the dust.

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Are you someone who has tried intuitive eating on your own? Have you even felt like intuitive eating isn’t working for you? Maybe you’ve made *some* progress, but still are feeling stuck and like you haven’t reached your true food freedom potential.

Floriane, a past participant of the Embodied Food Freedom small group coaching program, has been there too. In this episode, you’ll get to learn how she went from stuck to truly feeling more at peace with food, and in her life!

We chat about:

• The frustration of being ‘stuck’ after trying out intuitive eating for over a year already
• Moving from “I’ll just eat whatever I want” to eating to feel good both mentally and physically
• How getting support can totally change the game on your journey
• Going deeper in this work and uncovering the subconscious beliefs we need to uncover to actually move forward
• Letting go of the all-or-nothing mindset
• Shifting from a life of diet rules to focusing on how you feel

And a big one: How it’s not really even about the food… This work changes your life in many different ways. Uncovering and letting go of the struggles with food (with self-compassion might I add) allows you to peel back the layers and focus on what truly matters to you in your life!

Rebuilding trust is absolutely a foundation for having a healthy, peaceful relationship with food and overcoming binge eating, overeating, and emotional eating. It’s pretty hard to have food freedom if we don’t have trust. Dieting erodes your self-trust around food. All the ‘shoulds’ about how, when, and what we should be eating teaches us to not trust ourselves around food and detaches us from our body’s inner wisdom.

So let’s change that and learn how to trust yourself around food. In this episode, we’ll chat about how to trust your body, trust yourself to make aligned food decisions, trust yourself around sweets and fun foods, and how to foster trust in your ability to actually HAVE food freedom.

In this episode we cover:

• Why we feel like we can’t trust ourselves around food
• The 3 main things that make us feel out of control around food
• What trusting yourself around food is and is not
• 2 tips on how you can start to build trust around food for yourself

It’s time to take your power back, instead of food holding power over you.

Embodied Food Freedom

This episode is so near and dear to my heart and just filled with so much cuteness because our guest is… my 94-year-old grandma! She is the sweetest lady I know. Why on the Intuitively You podcast you ask? To share her food freedom wisdom with you.

My grandma has never dieted in her life, she’s always allowed all foods (all the fun foods included!) into her life, and she definitely embodies a healthy relationship with food, her body + movement. I’m SO excited for you to tune into this episode, and get all the warm and fuzzy grandma vibes sent your way through your earbuds!

We chat about:

• How she’s a very healthy 94-year-old lady
• Her love for food + cooking
• Growing up on a farm and how that impacted her (and my) relationship with food
• How she allows an abundance of both fun foods (desserts, ice cream, chips, etc.) and nutrient-dense foods (veggies, protein, etc.)
• Her relationship with movement – you’ll be SHOCKED at she moves her body daily as a 94-year-old

It was such a joy for me to sit down and have tea with my grandma and record this episode. The original idea to record this was mainly for fun, but I truly believe she’s going to give you some great nuggets of wisdom for your own relationship with food!

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