NKS Talks (EN)

Solving bulimia/binge or emotional eating by only addressing food doesn’t work, because why you have those habits in the first place is deeper.If you eat and still have cravings or thoughts about food, you need to go deeper.

In this episode I cover:

• Why healing your relationship with food isn’t just about food it just about food
• What roles and needs food falsy fulfils in your life
• The role of quality and authenticity in meeting these needs and emotions
• The importance of healing a relationship with yourself

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Food in restaurants can be problematic for many of you. Not knowing exactly what is in the meals can lead to a sense of loss of control. But it doesn’t have to be that way, you can overcome this challenge and that’s exactly what this episode is for.The real freedom is when you can go to a restaurant, enjoy food and socialise. No guilt.In this episode you’ll learn:

• What not to do when you are going to a restaurant
• How not to compare portions
• The mindset you need to embody

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

In today’s solo episode, I talk about fear. Fear is something that should theoretically protect us, but it actually prevents us from making any progress and keeps us stuck in a place that can even be dangerous (ED).Fear manifests through procrastination, perfectionism, and sabotage. Some fears are helpful, they can protect us, but the “what if” fears stop our potential, in life, change and any recovery.

This episode covers:

• What fear is
• Its types
• How it manifests
• Its consequences
• Questions to ask to overcome it

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Amy-Natalie is an Empowerment and Embodiment Coach guiding Feminine Leaders to greater confidence, embodiment, and success. She also has her podcast Feminine Frequency Podcast.

In this episode we cover:

• Her upbringing, cultural and religious influences
• Developing self-love and finding her SELF again
• Overcoming binge eating
• The 2 main fears holding people back from their Authentic SELF
• Getting through a divorce
• What Empowerment means
• Embodiment practices and connecting to our bodies

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Kyla is a Certified Astrologer and Human Design Specialist.We talk about how she went from feeling stuck in life into her authentic self and living abroad. She can help you do the same!We cover:

• Her upbringing
• What role astrology played in her early childhood
• Having an externally perfect life, but having internal struggles
• What Human design is and it’s types
• How to use Human Design to decondition ourselves and release
• The importance of connecting back to your WHY

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

In this solo bonus episode I share my recent experience on a retreat in Tulum, Mexico. It was a beautiful and powerful experience with fellow female coaches, who strive to make an impact and the world a better place. I had some strong realisations and insights into my next healing journey too.In this episode I share:

• Why is traveling important
• The power of women circles and communities
• What I experienced at the retreat
• What’s next for me

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

In this episode I share insights into how to differentiate our thoughts. Those that are intuitive and really for out benefit and those that are not so that you can change your relationship with food and progress in any area of your life.

In this episode I cover:

• Can we get rid of intrusive/negative thoughts?
• How to differentiate Intuitive and Intrusive ones
• What to do once you have the awareness of the difference

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Wioletta is a Weight Gain Coach who helps women go from insecure and skinny to strong, feminine & confident. She derives from her own experience and now helps other girls and women achieve the same.

We talk about:

• Her upbringing and conflicting weight perspectives she faced
• Her journey from skinny insecure into confidence alongside weight gain
• How to approach gaining weight in a healthy manner
• Key mistakes with weight gain
• How to manage bad body image days
• Perception of the female body
• The role of Mindset and knowing WHO YOU ARE as a getaway to self-worth and confidence
• Living life that is YOURS and fulfilling

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

In this episode I will be talking about Fear of Weight Gain.

Weight gain is one the fears that can keep you from full recovery or even starting it. I want to share with you tips and information to empower you not to let this fear hold you back, because you deserve to recover and you are more than your body. 

This episode covers:

• Priorities in recovery
• Is it necessary to gain weight in recovery?
• How to reframe weight gain?
• Tips on how to handle potential weigh gain

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Sam is a coach who is helping women break sabotaging cycles, step into their power + turn pain into purpose. She had a difficult childhood, experienced depression, emotional eating and managed to get out of it and thrive. 

We talk about:

•  Pivotal moments that shaped her life
• Her ADHD and that it does not have to be a weakness, but a superpower
• About embodiment, intuition
• How to be unapologetically yourself and why the time is NOW

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

What does it mean to do nothing, why don't we dare to rest? Is it the influence of the environment and the world that is constantly chasing something?

And how come when you don't exercise, you have a day when you do seemingly "less", you feel hungrier? It is normal? You'll find out in this episode. You’ll also find out what it's all about, what the root of the such mindset is, and how to approach it in a different way

You will discover:

• How to approach the “DOING NOTHING” Mindset differently
• Reasons why you might feel hungrier when you are “doing less”
• Key points and tips to take away from this episode

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Do you compare food portions and how others eat, how you look, jobs, relationships, families others have? Well, we could go on with that.

Comparison is not always bad, but whether it’s food or something else, it can distract you from your life path and the authentic self. Feelings and behaviours to fit in, people pleasing and feelings of inadequacy.

Let's change how you think about comparison and what to do when it has negative impact on you

In this episode you will learn:

• What is comparison
• Why it is natural and necessary for us
• How to look at it differently
• Who to compare with
• What to do when you compare yourself
• Tips and questions to ask yourself

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Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Urges come to us as a result of stressful events or as a reaction to stimuli & impulses. We run away from them, we fear, fight, and try to withstand them. In this episode, I'm going to talk about the use of urges as means of communication. Frequently, urges come back, again and again, because our brain & body is trying to point out something to us.

You'll learn:

• How to approach urges from a different angle
• Why you should use urges as a communication tool
• What you can do differently

SUPPORT this PODCAST:

Subscribe, rate on the Apple Podcast to support and help spread the podcast and keep the podcast going!

Do you want to change your life, your habits, but you run away from thoughts and you are afraid of them? In this episode, we'll talk about why becoming aware of what's going on in your head is the key to change any behaviour and habit. Because you won’t change anything without knowing the thoughts, patterns and beliefs that guide you.

In this episode you will learn:

• Why thoughts don't become a reality when you write them down
• Why awareness is the key to any change
• 11 reasons to journal

In today's solo chat I'm walking you through 6 things I'm changing/focusing on in 2022. I'm not one for resolutions, but intentions and visions, yes! 

You know what I say, "Nothing changes if nothing changes" so if you're actively pursuing a better version of yourself and your reality (ehm me, all the time!) then here's some real tangible tips on where to start and get to know me better.

When did we learn that success, happiness, a dream body, etc. must come from a hustle and hard work? What if, on the contrary, it would come easily, without hustle, push and overworking. What if it would come with ease, joy and in form of more abundance?

This does not mean that one should never work hard, but there is a difference between being exhausted and yet fulfilled and exhausted, but empty. So what would it be like to live with ease and why is that the key to all you desire?

In this episode you will learn:

• What living with ease means
• What friction, stress, hard work, constant pushing indicate
• 10 rules of life with ease: what it actually means
• 5 principles on how to start living it

I believe that this episode will open your eyes and help you on your journey. If so, don't forget to rate, share and tag @nkscoaching while listening!

P.S Free Self-Love Webinar is happening today, 13th Feb at 12pm CET

In this episode I'm discussing my view on relapse. 

• You'll discover whether or not it actually exist
• What relapse is and isn't
• What to do when you think you relapsed

I'm also announcing a super special NEWS! My Free Self-Love Webinar, you won't want to miss this. Self-love changes everything, be it your behaviour around food, people and how you feel and treat yourself.

Self-Esteem and self.worth are correlated to the amount of respect, kindness and healthy behaviours towards yourself. They determine whether or not you go and chase your dreams, how you let other people treat you and what jobs, relationships you end up in.

In this episode I talk about:

• Why is your life a reflection of self-esteem & self-worth
• The difference between self-esteem & self-worth
• Deep dive into self-esteem &self-worth
• 7 tips on how to start building them

Are you exercising to compensate or earn food? Even when you're tired? Do you enjoy the type of exercise you're doing? Then you might have a very toxic relaitonship with exercise and you might even have bulimia.

In this episode I discuss:

• the difference between exercise and movement
• Symptoms of exercise addiction
• Exercise as a form of Purging
• Why exercise actually doesn't work for weightloss
• Intuitive exercise

Don't forget to share and review the episode to grow our community and make this podcast happen :)

Have you ever felt alone, not fitting in and hard to find your people with whom you really connect with? You're not alone, I used to feel like that in the past too and many people do. Like any relationships, friendships can be hard to navigate, but don't worry, your tribe is out there.

In this episode I share:

• A bit of my experience with friendships
• 5 myths that might make you feel disconnected
• 5 tips on how to find your people and create meaningful connections
• The no. 1 key to finding people that align with you

Don't forget to share and review the episode to allow us make this podcast happen:)

In this episode, I will open probably an unpopular topic. Guilt and responsibility. I'll talk about the difference, and that, in fact, whether we like it or not, we always have to make decisions, and it's up to us whether it goes against us or not.

I'll cover:

• Guilt vs. responsibility
• 8 tips on how to take responsibility
• Why responsibility will change your life

Don't forget to share and review the episode to let me know how you like it :)

In this episode, I discuss the difference between resolutions and intentions. What is better for setting goals and how to actually set them to achieve your goals. Whether it's about relationship to food or anything else in life.

We will also discuss 12 ways on how to make space in life to achieve your goals.

• How to set a tone for the New Year
• How the creation of space in life is related to attracting new opportunities
• Simple ways to make more mental space
• The secret formula for growth!

Don't forget to rate and share the episode and tag me when listening to connect:)

In this episode I share my view and tips on how to better manage this holiday season.

Family, friends, food, events. It can all be tricky, but it does not mean it cannot be managed and you have to feel bad around food.

Don't forget to share and rate this episode:)

In this episode I'll go through the 8 Key aspects to cover and go through to successfully recover. Without it, you'll only heal superficially.

It's not just about food, you need to develop and change your overall mindset around triggers, self-worth and much more.

Don't forget to share and rate this episode:)

PS. Sing up for my Group Coaching Program, we star in January. Email: natalia.kratsmar@gmail.com

In this episode I'm talking about the 3 main stages you might experience in recovery. I'll be talking about what to expect in each phase, how much you might eat and what you might experience in your body health and symptom wise. 

It is crucial for anyone going through it to not give up, not want to control it through restriction or meal plans. Your body is healing and you need to let it. So knowing these stages will help you to get ready for recovery and know the experience you might go through is normal.

Don't forget to share and rate this episode:)

In this episode, I dive deeper into the WHY having a strong will isn't enough and WHY having discipline and responsibility in recovery are key. Because if nothing changes, nothing changes.

A strong will will not heal you, it's just the ugly truth.

In this episode I will explain:

• Why you won't recover through having a strong will
• The victim mentality
• The need for discipline and responsibility
• What actually needs to happen to truly recover

Don't forget to share and rate the episode :)

Do you use food to reward yourself. Do you have specific foods that are only linked to some "special" moments? Then likely you've developed toxic relationship with food and the concept of reward.

In this episode I'll explain:

• What reward is NOT
• How healthy reward looks like
• If food can and should be used as reward 

Don't forget to share and rate the episode :)

In this episode I got very passionate and it is worth the listen! The topic of abstinence in ED, whether or not you will really miss your toxic behaviour, is a common fear in recovery.

I'll prove to you that proper healing does not create emptiness, and what proper abstinence and recover is.

We will talk about:

• What abstinence is
• Correct vs. incorrect abstinence
• Abstinence and healing: How to do approach it

Don't forget to share and rate the episode :)

In this episode I talk about the concepts of Body positivity and Body Image. How they relate to relationship with one's self, relationship with food and how they affect your self-worth. I also explain the concepts of Bod Neutrality and Respect. If you've struggled with these, you'll find some tips on how to deal with it and improve it.

Don't forget to rate and review this episode and share when listening :)

Have you ever felt like you're not doing enough, or you're constantly failing? You might be a perfectionist. In this episode we talk about the relationship between perfectionism and EDs. How it tranfers into other areas of life and what do do about it.

Don't forget to rate and review this episode and share when listening :)

In this episode we look into the damage diets cause. Not only physically, but also mentally. We look into how diets work and how they actually affect us and harm us more than you might think. 

At the end, intuitive eating is the way.

In this episode I share an honest insight into my journey and the key mistakes I did. Those mistakes kept me in the vicious cycle of bulimia, diets and food obsession for far too long. Don't make the same mistakes.

If you are struggling, don't be scared to reach out. Book a discovery call with me and recover for good!

Today's episode is a brief reflection on the aspect of relief people associate with food. It's a fake relief and the way habits play a role in EDs reflect that. So, is it the food that will give us relief or do we actually need something else? I share my experiences, knowledge of neuroscience and habits, as well as some tips on exploring what other relief you need.

Thank you for listening and sharing!

Are just focusing on a number on a scale or size of your clothes. But what actually determines whether or not you are at your ideal weight? I share 10 factors to be conscious of when thinking about your weight.

I am so happy to welcome Eva to my podcast. Like many of us, she experienced an ED and her journey to ehal her relaitonship with food and body let her to become an Intuitive Eating Coach.

In this episode we cover:

• Her journey, from sports, moving countries to her life now
• Intuitive eating
• Body Image and Acceptance
• and overall tips on recovery and healing your relationship with food

Rate and review this episode and don't forget to tag us when listening :)

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Emotions and feelings. Often, we run away from them. We are programmed to numb them and told showing emotions isn't cool. You know what isn't cool too? Destructive behaviours that are formed as a result of not feeling and numbing.

In this episode I talk about:

• What emotions are
• The difference between Emotions and feelings
• Strategies, tools to deal with it without food

Don't forget to rate, review and share the episode :)

Motivation, do you know what you want in life or not? 

Whatever your answer is, in this episode we talk about its importance in relation to food, and the overall shift in life. I'll give you tips on how to create motivation to keep you on your path towards recovery or other goals in life, even if obstacles come, and even tips on what to do when you don't even know what you want in life

Don't forget to rate, review and share the episode :)

Being alone is one of the common cues in bulimia and binge eating. A lot of people do not know how to handle their own presence and so indulge in destructive behaviours. But escaping yourself, thoughts, emotions is never the solution.

So how to be alone and what are the benefits? Listen to the episode and learn more.

Don't forget to rate, review and share the episode :)

Breath, something we are born with and often forget about it. Breath and meditation can be powerful tools to heal our relationship with yourself, food and cope with urges.

I talk about 

• The benefits
• How it helps with urges and relationship with food
• Basic breathwork techniques you can use today

Don't forget to share and rate the episode so we can continue to grow our community and help more people :)

Scales and number does not reflect whether or not you should have good or bad day, how hungry you are or if you "deserve" to eat. I talk about why scales are toxic and damaging when it comes to your relationship with food and yourself. I also talk about body image- what to do to accept yourself and some falce misconception around it.

Don't forget to share and rate the episode so we can continue to grow our community and help more people :)

Our behaviour is influenced by our mindset- thoughts, beliefs, opinions and rules we tell ourselves. In today's episode I discuss 5 mindset errors that keep you stuck in your bad relaitonship with food and yourself. They not only impact this area of your life, but everything else.

Are you doing these mistakes? If so, there is a way out!

Listen, share and tag me when you're listening :)

Do you live your life and make your decisions? Or do you live based on other people's opinions, beliefs, expectations and patterns? You might not even realise it, it's normal. We are formed by parents, peers, schools, media and often we don't know how to filter all the information and reduce external noise. This goes for food too, often we eat what other people tell us to, what we saw someone else do, but is it really true to yourself, is it actually beneficial?

In this episode I talk about those external noise, how to filter it and how it impacts your life not only when it comes food and your relationship with it, bulimia and binge eating.

I am joined by the beautiful soul Iris. She is a Mental health advocate and openly share her ED recovery journey on her Instagram. We talk about her journey, what helped and what didn't and where she's at now. As we both mention, anyone can recover, so make that choice to no longer suffer.

In this episode we talk how fear impacts your life, relationship with food and keeps you away from actually recovering. Fear is natural, but often we run away from it, because it means we step into some discomfort. But nothing changes if nothing changes.

We'll discuss fear, it's impact on recovery and how to overcome it.

In this episode we talk about relationship with food. Food often takes up so much headspace, stops you from living your life and being present. It does not have to be that way, it can be changed. You can start living and not stressing over food. How? Listen to the episode and discover more.

KS Group coaching programme: email or DM me, we start 1st June

In this episode I discuss Habits in relations to eating disorders. Bulimia, binge and emotional eating are decisions often made on autopilot, it's a habit formed from restriction or just life events. I discuss how they are formed, and how you can start breaking ir and start gaining back control.

Once I learned about habits and started approaching my recovery from that point of view, and from the view of neuroscience and mindfulness I recovered with the help of my coach. No I teach others do the same.

Special announcement: 

NKS Group coaching programme: email or DM me, we start 1st June

In this episode I share my story, how and when I developed bulimia, how I tried to recover and what finally helped. My mission is to help others recover, I hope this resonates and know, I got your back.