Intuitively You

Have you ever thought you were eating healthy and doing your best — but still found yourself bingeing later in the day and wondering why you just can't seem to figure it out? You're not alone. In today's episode, I'm pulling back the curtain on what might actually be going on… because sometimes what we think is “healthy” may just secretly be another form of restriction in disguise.This is a trap so many of us (myself included!) fall into on our food freedom journey. And I want to help you see it clearly so you can start truly nourishing your body and break free from the binge cycle for good.In this episode, we chat about:How sneaky diet habits can keep you stuck in undernourishment without realizing itWhat “eating healthy” looked like for me… and how it was secretly fueling my bingeingWhy you can't skip renourishing your body (phase 1 of the Freedom Method) The difference between knowing you need to eat enough and actually doing itWhat nourishing your body really looks like (with tangible food swaps and ideas!)How taking care of your body is like taking care of a car with a broken engine — and what happens when you skip this key stepLinks:

If you've experienced body changes on your journey to heal your relationship with food, if you're sad that your body doesn't look like what you wanted it to, or if you're just feeling incredibly frustrated about the size of your body – this episode is definitely for you. In this episode, we are joined by Brianna (Bri) Campos, LPC, a licensed mental health counselor, body image educator, and the founder of Body Image With Bri, to talk about all things body grief! We truly had such an amazing conversation, that even surprised us along the way. You truly won't want to miss this one, it'll change the way you view body image healing forever! In this episode, we chat about:Bri's personal journey moving through body griefAll the body fears that come up when we heal from disordered eating or face body changesWhat ‘body grief' really meansHow trying to jump right to body acceptance isn't the answerThe systems within society and ourselves that keep us feeling awful about our bodies  What if you feel like you ‘need' to change your body to be more healthy, mobile, or just feel better?How to start moving through your own body grief and find relief ⭐️ Do you want access to Bri's exclusive workshop, Body Grief: Why Exploring the Suck is Painful + Necessary, to dive even deeper into this topic? Click here to join FFC and get instant access to the workshop replay! Links:

Are there still little things lingering in your relationship with food and your body that you know aren't serving you — but you haven't let go of yet? Or maybe you don't even know exactly what it is that's not serving you but you just feel “off” and probably a little bit (or a-lot-a-bit) stuck. In this episode, we're doing a spring cleaning. Not your kitchen pantry — but your mindset, habits, and environment that might still be sneakily tied to diet culture. Building momentum for your food freedom journey!In this episode, we chat about:The sneaky ways diet mentality still shows up — even when you think you're past itMindsets about food & your body that aren't serving you A checklist of tangible things to spring clean: diet apps, social media, clothes, etc.What it looks like to actually make space for food freedomWhy spring is the perfect time to focus on healing — especially before summerJournal prompts for this food freedom “spring cleaning” If you're feeling that familiar pressure to “get your body ready” for summer

Do you ever wonder “why am I binge eating?” and just can't wrap your head around it. Maybe you feel like you're trying to do everything ‘right.' Maybe you've been trying to muster up all the willpower and self-discipline to stop binge eating, but you just can't seem to make it stick. Well, I'm going to shed light on the one thing you deeply need to understand about why you're binge eating – and using it as your guide for how to get unstuck. In this episode, we chat about: What the one thing you need to know about binge eating isAnswering the question “why am I binge eating?” Examples of what's keeping you stuck The perspective shift I really need you to hear How to take action on this “one thing” to overcome binge eating & overeating Links:

Have you ever felt like you've tried everything to stop binge eating — only to keep falling back into the same cycle? That was Shelly's story, too. After 20+ years of dieting, restricting, feeling trapped in the binge-restrict cycle, and then even 2 years of trying intuitive eating on her own but still feeling stuck… she joined the Food Freedom Circle and finally found a way out. And now, she's five months binge-free and experiencing a kind of food freedom she once thought was impossible! I know you'll find hope and inspiration in hearing Shelly's story.In this episode, we chat about:Shelly's entire food freedom journey thus far Why thinking you're allowing all foods isn't the same as truly making peace with foodThe all-or-nothing mindset trap (“I already had a cookie, so F it, I might as well eat everything now…”) and how to break free from itHow dysregulation and emotions play a huge role in binge eating & overeatingHow to stop reaching for food impulsively & act more intentionallyThe game-changing tools that helped Shelly feel normal around food againHow life has changed now that food isn't taking up all her mental energy (hello, quality time with family!)⭐️ If you're interested in getting the game-changing support, guidance, and community you need to overcome binge eating & overeating, just like Shelly did, click here to join us inside of the Food Freedom Circle – the membership program designed to help you finally break free, once and for all. Links:

If you've ever felt trapped in an all-consuming cycle of weight (and food) obsession, you're not alone. The constant thoughts, the mirror-checking, the negative self-talk, the guilt — it's all SO exhausting. But breaking free is possible.For today's episode, I'm joined by Natalie Rose, a registered psychotherapist who has walked this path herself and now helps women heal their relationship with food and body. In this episode, we chat about:What it really feels like to be obsessed with food and weightHow diet culture conditions us to prioritize weight over well-beingThe deeper beliefs and fears fueling weight obsessionThe importance of questioning our thoughts and beliefs about weightHow to navigate the emotions that come up when letting go of controlExpanding your identity beyond your bodyTangible steps to start releasing the tight grip of body fixationLinks:

As much as I really didn't want to accept it, I'm in a deep hole of burnout right now. It feels incredibly weird to be burnt out doing something that I LOVE doing (supporting you in healing your relationship with food & body). I'm incredibly passionate about this work I do, but I've come to realize that the "entrepreneurial hustle” has been running me into the ground for a while now. It's been catching up with me in a much more intense way over the past couple of months, where I can no longer ignore the fact that I'm actually harming my health & well-being by continuing to push on in the way I've been operating things. I truly believe it's not the “what” of what I do, it's the “how” I've been going about it that's burnt me out. Long story short, things need to change. And I need a break to take care of myself & my health. Coming to terms with this was actually quite hard for me, and I want to chat with you about it. I don't have all the answers – this is my real, raw, messy journey!I appreciate you and your grace as I take time to take care of myself. Thank you.

We're shaking things up and doing something a lil' different and fun for episode 111! If you've been stuck in the binge-restrict cycle, struggling with food guilt, or wondering if true food freedom is even possible for you — this is your sign. It's time to start taking your food freedom journey seriously and take the next step you need to in order to heal. In this episode, we're diving into a little bit of the spiritual side of healing your relationship with food. We'll talk about the deeper meaning behind 111 (hello, fresh starts!), the signs that your body and the universe (or whatever higher power you believe in) are nudging you toward healing, and how to step into a new chapter of trust, freedom, and self-compassion.In this episode, we chat about:  What 111 means & what it could mean for your food freedom journey How to listen to your intuition Signs that the universe (and your body) are nudging you to heal How binge eating recovery is all about rebuilding self-trust Journaling prompts to help you rebuild that self-trust, little by little A simple intention-setting practice to get clear about your next step toward food freedomLinks:

Can you actually pursue weight loss on a food freedom journey? Is weight loss and intuitive eating possible? What the heck do you do about your desires for weight loss if you're working on healing your relationship with food? Let's chat about it. Being focused on weight and weight loss is one of the things that most folks I support and chat with get really hung up on. And it's confusing as heck. You likely have certain desires about your body's size and what you want it to be. Then things like the non-diet approach, intuitive eating, and Health at Every Size tell you to “just forget about it.” But that feels… dismissive? Let's talk about how to navigate the desires for weight loss on a binge eating and food freedom journey and what you should do about it! In this episode, we chat about: How you're not wrong for wanting to lose weightWhat's actually beneath the desire for weight lossHow it's not really about your body Breaking free from body obsession The deeper-rooted issues behind wanting to lose weightThe 2 truths you need to hear about weight loss + intuitive eatingA powerful reframe to support you on your food freedom journeyLinks:

Tapping into my feminine energy is something that I've been exploring myself lately, and I just know that this whole concept is so applicable to deepening your food freedom journey too! So let's chat about it. First of all, what the heck does ‘feminine energy' even mean? And why should you care about it? We have guest, Marisa Hope, a women's wellness coach, here to explain it all! Marisa empowers women to reconnect with their intuition, cultivate true self-confidence, and manifest the life they dream of—from an aligned heart space. In this episode, we chat about: How diet culture keeps us distracted from being our authentic selves What feminine energy is all about (and what it's not)Why we get disconnected from our intuition The difference between feminine & masculine energy Finding the harmonious balance of both energies How to tune more into yourself, your body, and your needsLetting go of controlShifting from doing-mode to being-modeLinks:

This episode is a real, raw, honest conversation about some things I've been feeling lately. I'm not going to lie, I was nervous to share this one with you. But I know that for some reason, this message had to be shared. Imagine it like we're two friends sitting together on a couch, sipping some tea, and I was sharing what I've been struggling with lately with you, that's the vibe!  If you've ever felt like you're “not good enough” or like you're “failing” you'll definitely relate to this episode. I'm sharing how those feelings are popping up for me right now, what I'm learning from it, (how it relates to your food freedom journey – because of course had to sneak that in there too lol), and how I'm going to be moving forward.  Links:

⭐️ Join the Food Freedom Circle ⭐️ Let's talk about the biggest mistake I see binge eaters and overeaters making. If you're on a journey to improve your relationship with food and “know” what to do, but you're STILL feeling stuck, you're going to want to listen to this one!  This big mistake can keep people stuck in the binge eating cycle, even if they're trying to work on food freedom. And you need to know about it!  Links:

⭐️ Save Your Spot for the FREE Workshop: 3 Steps to Stop Binge Eating & Overeating ⭐️ “Food noise” seems to be a hot topic these days. With a lot of chatter about food noise being to blame for “unhealthy eating habits.” But there's something much more important going on about food noise that you need to know if you've ever struggled with food. So let's talk about it! If you've ever wondered what food noise is and how to quiet food noise, you'll want to tune into this episode!  In this episode, we chat about:  What food noise is  If food noise is “normal”  Where food noise comes from Why you're experiencing food noise  The actual root causes  And of course, how to quiet food noise  Links: ⭐️ FREE Workshop: 3 Steps to Stop Binge Eating & Overeating (Live on January 29th!)

⭐️ Save Your Spot for the FREE Workshop: 3 Steps to Stop Binge Eating & Overeating ⭐️ If you've been feeling like you're stuck in binge eating and just can't seem to find the way out, you're going to want to tune into this episode! It's a juicy one.  In this episode, we chat about:  What being stuck in the binge eating “comfort zone” is like Why our brains like to keep us stuck The purpose that binge eating is providing you with  How to get your brain on your side What's needed to shift from bingeing to being binge-free  Links: ⭐️ FREE Workshop: 3 Steps to Stop Binge Eating & Overeating (Live on January 29th!)

⭐️ Save Your Spot for the FREE Workshop: 3 Steps to Stop Binge Eating & Overeating ⭐️ Curious about what gentle nutrition is? Maybe you're ready to start getting more intentional about gentle nutrition on your food freedom journey. Or, maybe you're feeling confused about how to even go about taking action on gentle nutrition because you don't want to fall back down the slippery slope of diet culture. Wherever you're at – this episode is totally a go-to for taking a gentle nutrition approach to your eating!  Our guest, Allie Landry, is the founder of Make Life Peachy, a virtual private practice of anti-diet dietitians who take an intuitive eating and weight-neutral approach to help women find peace with food and their bodies. And she's well versed in the concepts of gentle nutrition! I just know you're going to love learning from her.  In this episode, we chat about:  What is gentle nutrition, really?  The difference between gentle nutrition vs. main-stream nutrition info What "healthy eating" really means How diet culture impacts our relationship with food Why gentle nutrition can help with binge eating & overeating  Examples of gentle nutrition in real life  What steps to take first to practice gentle nutrition  And much more!  Links: ⭐️ FREE Workshop: 3 Steps to Stop Binge Eating & Overeating (Live on January 29th!)

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. The new year is when diet culture gets LOUD, and our old diet mentalities that we're trying to step away from try to come back around and get our attention. If you're feeling the pull or the urge to run back to diets as the answer to all your problems, this episode is definitely for you.  In this episode, we chat about:  Feeling the urge to make new years diet resolutions The most helpful reflection to do when you feel the pull to diet again  Why you're really feeling the urge to go back to diets  How you can get what you desire without dieting or restricting Getting support for your relationship with food this new year   Other Episodes Mentioned: 073. Shift Your Focus from Weight Loss to Healthful Behaviours Links:

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. Did you overeat during the holidays? Are you feeling the need to “get back on track”? Let me guide you through a little pep talk to support you through those feelings and allow you to realign with you food freedom journey to overcome binge eating and overeating.  In this episode, we chat about:  The things I want you to know if you've overate during the holidays  What to do to make yourself more comfy after overeating A little gratitude practice to shift out of the shame spiral How to learn from your overeating experience with curiosity and not judgment What to do next instead of “getting back on track”   Links:

You may know part of a food freedom healing journey has to do with your body image, right? Right. But what about working on building your body confidence? And what if you don't even like your body or how it looks right now, how are you supposed to feel confident in your body then? We dive into all of this with today's guest, Angelica Guadalupe of Purposely Angelica, a Certified Intuitive Eating Counselor & Confidence Specialist. In this episode, we chat about:  Letting go of being obsessed with thinness  How to allow yourself to be happy or confident right now  Practicing feeling confident in your current body  Techniques to cultivate body confidence, and how to start small  Connecting to your authenticity  How to feel confidence when you feel like you hate your current body  Links:

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. I'm excited to bring another Ask Me Anything podcast episode to you! This interactive Q&A podcast episode is celebrating our 100th episode AND having over 200,000 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. So consider this a thank you, from me to you!  I share my best tips, insights and thoughts to questions from this community, like:  How to deal with food guilt Getting your brain space back instead of having food + body image takeover Tracking macros, calories, and weighing food  Getting clear on what “maintaining progress” really means How to stop binge eating when you struggle with anxiety  Feeling the need to “make up for” a fun food when you have it  How much to eat to “fix” your metabolism after years of restriction  Other Episodes Mentioned: 018. Feeling Guilty About Food? 3 Steps to Let Go 027. How to Stop Binge Eating: A Guide 086. [Break the Binge Series] The 3-Part Holistic Approach to Stop Binge Eating Links:

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. Do you feel extra out-of-control around foods that are “rare,” novel, or seasonal? Like the Christmas cookies that you only get once a year. The special cake that you only have ever seen at that one European place on your vacation. Or your grandma's secret recipe that she only makes once a year that she won't share with anyone else. Today we're going to talk about how to feel in control around those “rare” foods!  In this episode, we chat about:  What general “make peace with food” intuitive eating advice is like  Why that advice doesn't really work with novel foods  The reminders you need to tell yourself around rare foods What you can do to feel more chill around rare foods How to honestly check in with your food mindset  Submit Your Qs for a Special Q&A Episode:

There's a lot of misconception out there about PCOS and nutrition. Which is why we have PCOS dietitian, Kathleen Reilly, on the podcast to chat with us all things PCOS from a non-diet lens! If you've ever wondered if you can practice intuitive eating with PCOS, this episode will answer all your questions.  In this episode, we chat about:  What PCOS is & how it's diagnosed  Why weight loss isn't the answer for PCOS  Gentle nutrition advice for PCOS What insulin resistance is How to combat carb cravings if you have PCOS  Should you really cut out carbs, dairy, and gluten? Kat's top tips if you want to practice intuitive eating with PCOS  Links:

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. One of the most common misconceptions I hear about intuitive eating is that folks think it just means “eating whatever you want, whenever you want.” If you've ever had the thought of “if I intuitively eat, I'll just eat junk food all day, every day..." – this episode is definitely for you!   In this episode, we chat about:  Why eating whatever & whenever is just a myth My thoughts on the “all-in” approach  How to approach making peace with food in a non-overwhelming way  Honouring cravings while still supporting yourself  My 3-part holistic approach to food freedom  What to do when your mind tells you to “eat cookies all the time!”  Other Episodes Mentioned: 096. This Isn't Talked About Enough in Binge Eating Recovery Links:

⭐ Currently accepting new 1:1 coaching clients! Click here to apply for 1:1 Private Food Freedom Coaching Support. If you've been working on overcoming binge eating and overeating, I'm sure that by now you've likely heard about the basics of what that's all about (stop dieting, eat enough, make peace with food, learn your body's cues, cope with emotions, improve body image, etc.).   While all those things are super important, in this episode I want to chat with you about what I barely see anyone talking about when it comes to overcoming binge eating & overeating. If you're trying to do ALL the other things to overcome your struggles with food, but something still seems to be missing – this might just be it.  In this episode, we chat about:  This missing piece that isn't talked about nearly enough  Why it's so important to overcome binge eating The 2 things you should focus on  How you can take your food freedom journey to the next level  Links:

Ever feel like you're spinning your wheels and just keep getting no where in your binge eating to food freedom journey? They're miighhttt be something going on with self sabotage and binge eating behind the scenes. Tune into this episode to find out more about how overcoming binge eating and self sabotage are related, and how you can truly free your mind.  Our guest, Kennedy, is a Growth Mindset + Binge Eating coach who struggled with binge eating for as long as she could remember but is now nearing 7 years binge free. She believes when you heal a part of you that you thought was stuck with you forever - everything else opens up elsewhere and you can experience more life!  In this episode, we chat about:  Why binge eating can be so hard to shake 3 reasons we feel “stuck” in our binge eating struggles  The 9 hungers framework to reduce binges What self sabotage really is  The fears beneath self sabotage you might not realize  How to break free from self sabotage and binge eating  Shifting your identity as a way to heal   Links:

Do you feel like the Halloween candy, or sweets any time of year, are tempting you from the other side of the cupboard whenever they're in the house?! Listen to this short and sweet episode to help you get your power back in this situation and start feeling more in control around the candy and sweets. With a special guided audio at the end!  ⭐ Want even more guidance on your binge eating to food freedom journey? Join us inside of the Food Freedom Circle Membership today! In this episode, we chat about:  3 tips for when you feel out of control with candy or sweets in the house How to actually normalize these foods  The all-or-nothing mentality trap Foundational eating you just cannot miss Guided audio at the end to walk you through feel better in this scenario! (if you're here for just the guided audio skip to 10:20)  Links:

An intuitive eating journey is truly not just about the food. Intuitive eating and food freedom are all about being connected to yourself, your body, your thoughts, your emotions, and your needs. What I believe really propelled me even further along my own personal intuitive eating journey was how I also worked to get really connected with my true authentic self. Tune into this episode to learn why you should do this too!  In this episode, we chat about:  Why a food freedom journey is not just about the food How connecting to my authentic self deepened my intuitive eating journey  Ways that I practice connecting with myself How you can practice this too!  Links:

I wish that overcoming binge eating was as simple as keeping your binge trigger foods out of the house. I think I speak for us all collectively when I say, if it were really that simple, we wouldn't have gone through the struggle with bingeing for as long as we did.  But it's just not that simple. And actually, keeping your binge trigger foods out of the house actually makes bingeing worse. It's like a bandaid solution that's not actually addressing the root cause of why you're feeling out of control around those foods in the first place. I'm all about tackling the root causes, so let's dive into this topic!  In this episode, we chat about:  The reasons why keeping your binge trigger foods out of the house is making bingeing worse  Fears about keeping those foods in the house  How to make the process of making peace with food less overwhelming  6 tips to make keeping binge trigger foods in the house more manageable  Links:

Oh oh oh… Ozempic! As much as I hate that the catchy commercial jingle is forever stuck in my head, let's chat about Ozempic. Really, let's chat about the weight loss drug (aka. semaglutides & GLP-1 medications) craze that's been going on the past year or so.  Our guest, Kirsten Morrisson, is an Anti-Diet Registered Dietitian and Certified Intuitive Eating Counselor. She is the Host of Intuitive Bites Podcast and runs her own virtual private practice helping women heal their relationships to food and body. Kirsten also previously worked in a bariatric clinic (weight loss surgery) and understands all the nuances of what people go through when pursuing intentional weight loss.  In this episode, we chat about:  Kirsten's background working as a bariatric dietitian in a weight loss clinic  The unrealistic expectations that are place upon folks looking to lose weight  What Ozempic and other similar drugs really are  The side effects that come along with the use of Ozempic or similar drugs How Ozempic really works, and why it's not so glamorous  The long term effects and consequences of taking something like Ozempic  How you can stay grounded in your food freedom journey during the Ozempic craze  Links:

Welcome to Part 5 of the 5-Part Break the Binge Series here on the podcast! Where you will learn how to break free of the (seemingly) never-ending binge eating & overeating cycle with aligned action steps to finally get you UNSTUCK.  This series is in honour of my brand NEW membership program – the Food Freedom Circle! ✨ Join the Food Freedom Circle here! ✨ In this episode (Part 5 of the series), we're pulling everything from this series together and tying it up with a nice little bow. We're diving into how to take what you learned and actually implement it into your life, and how to do so with more ease. Because I want you to get out of your own way and actually make lasting, meaningful change in your relationship with food!    In this episode, we chat about:  A recap of everything that you learned in this juicy free series How to actually take action to get you unstuck The aligned action steps to implement to help you stop feeling out of control with food A little tough love for you on your food freedom journey  Why the Food Freedom Circle is a great next step All the details about the Food Freedom Circle so you can know if it's aligned for you and your journey!  Links:

Welcome to Part 4 of the 5-Part Break the Binge Series here on the podcast! Where you will learn how to break free of the (seemingly) never-ending binge eating & overeating cycle with aligned action steps to finally get you UNSTUCK.  This series is in honour of my brand NEW program – the Food Freedom Circle membership! ✨ Join the Food Freedom Circle here! ✨ In this episode (Part 4 of the series), we're talking all things mindset! Shifting and rewiring your mind is so important to improving your relationship with food. How we think about food really matter! So together we'll uncover how to kick that nasty inner food police voice to the curb so your mind can actually chill out around food.  In this episode, we chat about:  What mental deprivation is Why you end up wanting foods MORE when you put them off limits  “F it” eating  Why how you talk and think about food is so important  Feeling guilty about food choices How to start letting go of the inner food police voice Your aligned action step to take for Part 4!   Links:

Welcome to Part 3 of the 5-Part Break the Binge Series here on the podcast! Where you will learn how to break free of the (seemingly) never-ending binge eating & overeating cycle with aligned action steps to finally get you UNSTUCK.  This series is in honour of my brand NEW program ✨ The Food Freedom Circle Membership ✨ In this episode (Part 3 of the series), we'll be chatting about how to start rebuilding trust with yourself and your body. Dieting and diet culture absolutely smashes our sense of self trust. But by truly caring for ourselves in a deeply nourishing way, we can rebuild that self trust that oh so helpful for a positive relationship with food.  In this episode, we chat about:  What nervous system regulation has to do with binge eating  What having a dysregulated nervous system really means How to care for your nervous system to prevent binges and overeating  Emotional eating's role in binge eating  Tending to our emotional needs The two questions you'll want to keep in your back pocket  Your aligned action step to take for Part 3!  Links:

Welcome to Part 2 of the 5-Part Break the Binge Series here on the podcast! Where you will learn how to break free of the (seemingly) never-ending binge eating & overeating cycle with aligned action steps to finally get you UNSTUCK.  This series is in honour of my brand NEW program ✨ The Food Freedom Circle Membership ✨Join the waitlist here!  In this episode (Part 2 of the series) we'll be chatting about the key thing you cannot skip to be able to eat without rules and stop feeling out of control with food while doing so. Renourishing your body is foundational to start feeling “normal” around food again.  In this episode, we chat about:  Why dieting doesn't work, and won't work  How “clean eating” or “trying to eat better” is keeping you stuck  What happens when you're not eating enough The eating foundation your body is begging you for How to renourish your body  Your aligned action step to take for Part 2!  Links:

Welcome to Part 1 of the 5-Part Break the Binge Series here on the podcast! Where you will learn how to break free of the (seemingly) never-ending binge eating & overeating cycle with aligned action steps to finally get you UNSTUCK.   This series is in honour of my brand NEW program ✨ The Food Freedom Circle Membership ✨Join the waitlist here! In this episode (Part 1 of the series) we'll be building the foundation for the rest of the series. I'll be diving into my 3-part holistic approach to stop binge eating & overeating with you to show you exactly what areas you need to be focusing on to truly create food freedom in your life.  In this episode, we chat about:  What to expect from the Break the Binge series My 3-part holistic approach to stop binge eating The root causes behind why you binge eating and overeat  How what we're taught about food is actually making your struggles worse  A personal assessment to shed light on what YOU truly need   Links:

It can feel beyond frustrating to live in the diet culture infested world that we live in. Adding in the layers of healthism, elitism, discrimination, racism, and more can make it feel like a nightmare to attain society's unrealistic ideals of “health.” In this episode, our guest Shana Spence and I break down these big systemic problems, shed light on them, and talk about how you can overcome them. Our guest, Shana, is a Registered Dietitian Nutritionist based in Brooklyn, New York. She currently works in public health for the Department of Health and Mental Hygiene, doing community nutrition lessons, and also owns her own company, The Nutrition Tea ®. She describes herself as an "all foods fit" dietitian and creates a platform for open discussion on nutrition and wellness topics that are inclusive, non-diet, and weight-neutral, all with an intersectionality of social justice. In this episode, we chat about:  The important factors of health that are overlooked  Why ‘healthcare is political, health is not'  Healthism and how it might be impacting you How diet culture contributes to social justice issues like elitism, discrimination, and more Stigma, xenophobia, and racism surrounding cultural foods Processed foods and why they aren't the ‘big bad thing' you may think they are What you as an individual can do to work through all these systemic diet culture issues Links: ⭐ Get your Free Urge to Eat Guided Audio

⭐ Get your Free Urge to Eat Guided Audio here!  Have you ever found yourself caught in this loop?: You tell yourself "I'll be better next time." Then, next time rolls around. The urge to eat is overpowering. It feels out of control. You can't seem to stop yourself no matter how much willpower you try to use. It takes over. You binge or overeat. You feel crummy. The cycle repeats. In this episode, I'm going to teach you the how + why behind getting through the urge to binge eat or mindlessly eat. It's time to break the binge eating & overeating cycle!   In this episode, we chat about:  What to do as soon as the urge to binge comes up  The steps to take to get through that urge to eat with ease Why somatic regulation techniques are key The power of visualization and mental rehearsal  The free resource you can use to have me walk you through this all, in real time!  Other episodes mentioned:  083. Why it Feels so Hard to Stop Binge Eating 027. How to Stop Binge Eating: A Guide Links: ⭐ Get your Free Urge to Eat Guided Audio

“Why can't I stop binge eating?!” – Something you may have asked yourself many times before, just as my past self did too. It can feel beyond frustrating to feel out of control with food and like you can't stop this habit of binge eating.  I'm here to let you know that it IS possible to stop binge eating. And in this episode, I'm going to help you uncover some things that may be keeping you from actually stopping binge eating. In this episode, we chat about:  6 reasons why it feels so hard to stop binge eating How to escape the binge eating cycle The 3 things you should be focusing on  Habits loops and a little neuroscience of binges Getting the support you need to finally overcome binge eating Links: ⭐ Apply for 1:1 private coaching here

A decade ago I was in the *thick* of things with my binge eating & dieting struggles. It felt like I was pushing a boulder up a mountain that had no peak, and the boulder kept slipping, and getting bigger and bigger, and harder to push, as I went. It was exhausting.  I was so tired of trying to eat so "good" and “healthy," only to end up eating everything in the pantry until I felt sick to my stomach.    Knowing what I know now, there are SO many things that I wish I could go back and tell that younger version of myself. And I'm here to support YOU the best I can, so I'm trusting that in sharing this, some of these messages will be just what you need to hear now as well. In this episode, we chat about:  What my relationship with food looked like a decade ago  5 things I wish I knew a decade ago  How you can use this healing and knowledge for your benefit to improve your relationship with food, your body, and yourself  My 50% OFF birthday SALE for you (July 8th, 2024 only)

The summertime long weekends are coming in hot. And I know long weekends can be a difficult time if you struggle with your relationship with food. Anything from the fear of having lots of fun foods around, to being afraid that you won't be able to “control” yourself from overeating or bingeing on all the delicious food. I'm here to support you through all the food-related stress and challenges that come with long weekends (or any kind of eating out/BBQs/parties/etc.) in this episode!  In this episode, we chat about:  The biggest thing I DON'T want you to do How to allow yourself to eat what you're craving without overdoing it  Fostering a food freedom mindset for long weekends Nourishing your body so you feel your best Some bonus tips related to alcohol and drinking  What to do if you do happen to overeat or binge Links: ⭐ Apply for 1:1 private coaching here

Have you ever wondered if healing from chronic illnesses AND eating intuitively could co-exist? It might come as a surprise, but they actually can! In this conversation with our guest, we dig through the common misconceptions about healing & being healthy. Truth is, you can prioritize taking care of your health, chronic illness, and your relationship with food all at the same time – without the expense of the other.  Grace Secker, the founder of Elevate Therapy and Wellness, is a holistic licensed psychotherapist, certified yoga therapist, nervous system & chronic pain coach. Her Mind-Body Healing Method combines 10+ years of professional experience with decades of personal mental, physical, and spiritual healing to support people with chronic pain, fatigue, and disordered eating.  In this episode, we chat about:  What ‘chronic illness' encompasses  How you can do more than just manage symptoms  The problem with “food is medicine”  The role our nervous system plays in our health Overwhelm on a healing journey  How clean eating can actually make you more sick The all-systems approach to health & wellness Links:

Want an inside look on what my personal morning routine looks like as an intuitive eater? I'm sharing all the deets about what my morning routine currently looks like with you in this episode. I also highlight a few key things that you'll want to keep in mind for your own morning routine while you're on your food freedom journey.  In this episode, we chat about:  What exactly I do as part of my morning routine  Staying out of the all-or-nothing mindset with routines What you can do as part of your morning to prevent afternoon binges or overeating How to be flexible & gentle with yourself  The activities that help me regulate my nervous system My fav on-repeat breakfast  And more!  This episode is kindly sponsored by Jamieson Vitamins, Canada's most trusted vitamin brand. Check out their multivitamins and if they'd be a good fit for you: 

How long have you been waiting to feel your best? Do you feel like you have to change your body FIRST before you can feel or be healthy?  This week a client of mine said to me, “I'm taking actions to feel healthy now and am no longer waiting to lose 20 lbs first.” And this shift made her feel so much more empowered than being stuck in the narrative of, “I just need to wait until my body is smaller, then I can do the things in alignment to how I want to live my life.” And I want to chat with you about it!  In this episode, we chat about:  Why it makes sense to feel like you have to ‘wait for weight loss' to take action The messages diet culture makes us believe  How you can actually feel healthy, happy, confident, etc. before (even without) losing weight Some real life examples of how one of my clients is making these shifts The question I want you to ask yourself  Links: ⭐ Apply for 1:1 private coaching here

‘Nervous system regulation' has become a buzzword these days. And while it's becoming more and more trendy, I truly believe a regulated nervous system is at the core of healing – whether it's your relationship with food, body image, or anything else in your life.  Our guest, Savana Antonation, MSW, RSW, is a body image therapist who helps women rewire their mind & nervous system so they can heal their body image and leave the diet cycle for good. Savana has her own history of chronic dieting, body image struggles, and learning to make peace with her body after being diagnosed with PCOS and experiencing weight gain. We're diving into all things regulating your nervous system to heal and improve your body image!  In this episode, we chat about:  Savana's unique approach to body image healing work  What nervous system regulation really means What nervous system regulation is not  Rewiring deep-rooted unhelpful body image believes  How dieting and diet culture can feel like a trauma to the body 3 practical tips to bring these concepts into your every day life  Links:

Maybe you know a little about binge eating and overeating, but you're still feeling stuck. In this episode, I wanted to shed light on some unexpected reasons that you might be binge eating or overeating. These things are not nearly talked about enough, and I hope that this brings you more clarity on your journey.  Once you understand these pieces of the puzzle of overcoming your struggles with food, you're able to see the path forward of what you need to do to break free. My friend, it's about time you break free! And I'm here to help you do just that.  In this episode, we chat about:  Binge eating vs. overeating  Why you deserve support no matter the “label”  The core components of my Freedom Method  How working on your relationship with food is nuanced The 8 unexpected reasons you're binge eating or overeating  Plus, a reflection question for you to ponder on Links:

Do you feel like you're only worthy of doing certain things if you eat “well”? Or do you feel like you're only deserving of rest if you've already done a certain type of workout? OR do you feel like can't embody or have confidence until your body is smaller, different, or more toned? If you said yes to any of the above (or if you're thinking “I've never thought of that, maybe!”) then chances are you may be tying your self-worth to food & your body. This is something that many of my clients (and my past self included) struggle with. It's what diet culture and society at large teach us to think like – you need to “prove” your worthiness by eating “good,” exercising “the right way,” or having your body look a certain way.  That ends here. It's time to remember that you're inherently worthy of all the things that you desire, no changes required.  In this episode, we chat about:  What self-worth is, and what it means to me Why we tie our self worth to food & our bodies  The inherent worthiness we all have  How to untangle your self worth from food or your body  5 steps to shift your limiting beliefs  Self image and how it's related to self worth  Links:

Have you ever wondered if its actually possible to overcome the urges to binge? Our guest in this episode, Lorna Costa, shares all about her journey to show you that overcoming the urge to binge is truly possible. If you've ever felt like you just need ‘more control' over your eating to stop your struggles with binge eating, there's a different way. The key is learning how to manage your binges and rewire your brain, one urge at a time.  In this episode, we chat about:  Lorna's personal journey – from being a dancer, trying all the diets, to obsessed with food How more control and more dieting isn't the answer Knowing that you aren't broken, the diet culture tactics are  How struggling in your relationship with food can impact your life  Fear of letting binge eating go Cultivating a sense of safety to stop bingeing  Honouring cravings and urges Why pleasure plays a role in binge eating Strategies for breaking the pattern of binge urges  Links:

How has the focus on weight loss worked out for you so far? Does it actually “work” in the long run? Or do you end up “falling off the wagon” and right back into that dreaded diet-binge cycle? If trying to focus on losing weight is making you feel like you want to bang your head against the wall, this episode is for you! I'm diving into how you can go about achieving health, wellness, happiness, confidence, etc. without having weight loss be the goal. (Hint: yes, all of that IS possible)  In this episode, we chat about: A reflection for you on your dieting or weight loss journey  The never ending diet-binge cycle Why weight loss isn't the solution to all your problems or desires  My ‘Feeling First' approach to health  Getting to the root of why you want weight loss How to figure out what healthful behaviours to take that align with your goals A long list of ideas of healthful behaviours that you can take  Other Episode Mentioned:  028. Can You Lose Weight While Healing Your Relationship with Food? Links: 

Do you feel like meal planning and intuitive eating don't go together? Maybe you're stuck in the traditional diet culture rigid way of thinking about ‘meal plans.' Or maybe you're just really confused about how to implement an intuitive, flexible way of meal planning into your life. Whatever your thoughts are on meal planning, I want to dive into them fully with you in this episode!  In this episode, we chat about: What diet mentality meal planning looks like Why meal planning with intuitive eating is different  Why you might want to consider some flexible meal planning  How to actually meal plan in an intuitive way Adding in fun and flexibility to meal planning  Meal batching and if its right for you  Eating as an act of self-care  Other Episode Mentioned:  032. Have a Snacking Problem? Listen Up! Links:

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!  Links:

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.   Links: 

✨ Apply to Embodied Food Freedom here ✨ How do you actually listen to your body? Especially if you feel out of control & like you can't trust yourself around your fav foods, this feels like an impossible feat. If you've ever thought to yourself, “If I just 'listened to my body', I'd be elbows deep in the ice cream tub, box of cookies, or bag of chips All. The. Time…” then you definitely don't want to miss out on this episode!  We chat about: Why it's just not as simple as “eat when you're hungry, stop when you're full”  Things that prevent you from truly listening to your body What "listening to your body" really means A peek into the Freedom Method  The mind-body-emotion strategies that will set you free How you can apply these holistic strategies to actually listening to your body  Join Embodied Food Freedom!  ✨ Apply Here ✨ The doors to Embodied Food Freedom, my highly supportive group coaching program are OPEN!! This program is all about helping you to finally break free from bingeing, overeating and emotional eating, and create a healthier relationship with food and your body. You'll walk away from this program knowing how to navigate your food cravings & urges, eat your fav foods mindfully without overdoing it, nourish your body in ways that make you feel your best, and feel more at home in your here-and-now body. No dieting or willpower required. Applications for the April 2024 Aries cohort close on Monday, April 15th, 2024. So if you're hearing this and are ready to finally make lasting changes in your relationship with food, click here to apply now! Links:  ⭐ Free Workshop Replay – How to Actually Listen to Your Body – limited time replay only available until April 14th!

✨ Apply to Embodied Food Freedom here ✨ If you've heard of intuitive eating, thought it was the most refreshing breath of fresh air, but then tried it out and felt even MORE out of control around food, you'll want to give this episode a listen. Or if you're confused about how you can navigate a food freedom journey because your body has changed and you're now living in a larger body, you'll definitely want to dive into listening to Megan's journey of how she's been cultivating a healthier relationship with food and her body in this episode. In this episode, graduate of EFF, Megan and I dive into: Hitting “diet bottom” after 20+ years of dieting  Reading the intuitive eating book, but still feeling out of control w/ food Having the courage to try something new Working toward enjoying foods she loves without overdoing it  Learning how to stop eating when full Embracing body confidence & acceptance  The brain space that opens up when you choose food freedom Megan's experience inside of Embodied Food Freedom What a food freedom journey while living in a larger body is like  Megan's advice for you  Megan is a graduate of the Embodied Food Freedom small group coaching program. She describes EFF as being so worthwhile for her relationship with food, body & life, and that she wish she started sooner. Megan especially loved the incredibly supportive community inside the program, and how she has been able to find her own authentic version of taking care of herself and her body. Tune into the episode to hear all about her journey, experiences, and what tips she has for you too!  Join Embodied Food Freedom!  ✨ Apply Here ✨ The doors to Embodied Food Freedom, my highly supportive group coaching program are OPEN!! This program is all about helping you to finally break free from bingeing, overeating and emotional eating, and create a healthier relationship with food and your body. You'll walk away from this program knowing how to navigate your food cravings & urges, eat your fav foods mindfully without overdoing it, nourish your body in ways that make you feel your best, and feel more at home in your here-and-now body. No dieting or willpower required. Applications for the April 2024 Aries cohort close on Monday, April 15th, 2024. So if you're hearing this and are ready to finally make lasting changes in your relationship with food, click here to apply now! Links:  ⭐ FREE Workshop – How to Actually Listen to Your Body – save your free spot here (live workshop is happening on April 3rd, with a limited time replay)!