The Nourished to Thrive Podcast

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Welcome to The Nourished to Thrive Podcast hosted by Registered Dietitian, Emily Vazquez. In this podcast we dive into topics such as intuitive eating, nutrition, debunking diet myths, creating a healthy relationship with food and your body and so much mo

Emily Vazquez


    • Jan 12, 2025 LATEST EPISODE
    • monthly NEW EPISODES
    • 20m AVG DURATION
    • 56 EPISODES


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    Latest episodes from The Nourished to Thrive Podcast

    Episode 55: Food, Body Image & Exercise Struggles in Men: Alex's Story

    Play Episode Listen Later Jan 12, 2025 35:28


    My past client Alex shares his journey of struggling with food, body image and exercise over the course of his life, how he overcome these struggles and breaking the stigma around disordered eating in men. We discuss:How diet culture impacts both men and womenThe impact under eating and over training can have in men's healthWhat it takes to truly recover from food strugglesSneaky signs of disordered eating in the fitness spaceand so much more!If you are looking for more 1:1 support to help you overcome your struggles with food, body image and exercise, Nourished to Thrive coaching would be a perfect fit for you.APPLY FOR NOURISHED TO THRIVEFollow on IG

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    Episode 54: Learning How To Eat Intuitively in a Diet Obsessed World with Erin (Client Episode!)

    Play Episode Listen Later Oct 7, 2024 42:07


    My past client Erin shares her journey to coming back home to herself and healing from a lifetime of food & body image struggles in this guest episode! You are NOT alone in this! If you want to join a private group community of like-minded women to help you truly heal your relationship with food and need more 1-1 guidance to intuitive eating - you would be a great fit for Nourished to Thrive. We talk about:How diet culture impacts us at every ageWhy intuitive eating is a better route to go than another dietThe importance of body image work in your healing journeyThe power of community when improving your relationship with foodand so much more!APPLY FOR NOURISHED TO THRIVEFollow on IG

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    Episode 52: The Difference Between Binge Eating, Over Eating & Extreme Hunger

    Play Episode Listen Later Aug 8, 2024 12:46


    Are you unsure if you are bingeing, over eating or experiencing "extreme hunger"? Find out in this detailed episode where we go over the key differences between the three!We discuss:What a true binge looks likeIs over eating ever "normal"?What causes "extreme hunger"Potential reasons you lose control with eatingJOIN NOURISHED TO THRIVEEpisode 10: Going "All In" for Binge Eating and Period RecoveryEpisode 32: Breaking The Fear of Losing Control with Intuitive Eating and Discovering True Freedom With Food 

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    Episode 51: How Dieting Impacts Your Mood and Emotional Regulation

    Play Episode Listen Later Jul 31, 2024 12:36


    In this episode, we unpack how dieting impacts your mood, emotions and psychological health. Can you be dieting for TOO long? Find out in this episode!What we cover:Dieting impacts on the brain and emotionsDiet behavior red flags to look out forPsychological and social health related to foodBody dysmorphiaand MORE!JOIN NOURISHED TO THRIVE COACHING!Why 1200 Calories a Day Is Not EnoughDietitians, Nutritionists and Influencers - Who To Trust? 

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    How to Increase Your Metabolism After Dieting

    Play Episode Listen Later Jun 11, 2024 23:18


    Do you want to learn how to eat more food after a period of dieting aka calorie restriction? If so, tune in to today's episode where we discuss 3 steps to increasing your metabolism that you can start implementing today.We talk about:Metabolic adaptationFactors that influence your metabolic rateHormones involved in metabolismHow many calories women actually needSteps to increasing food againAPPLY FOR COACHING What is Set Point Weight?The Dangers of Undereating  

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    Intuitive Eating, Food Freedom & Taking Time Off Exercise

    Play Episode Listen Later May 10, 2024 24:20


    In this episode, I explain what to expect with Intuitive Eating, common misconceptions about having food freedom, and give an update on taking an exercise break after surgery. If you are new to Intuitive Eating and don't know where to start - you don't want to miss this episode! Apply for 1-1 CoachingFollow on IGCheck out these episodes:Answering YOUR Questions About Intuitive Eating: Part 1Answering YOUR Questions About Intuitive Eating: Part 2Going "All In" for Binge Eating and Period Recovery 

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    The "ED Recovery" Community and Support Groups - Are They Really Helpful or Harmful?

    Play Episode Listen Later Mar 18, 2024 14:45


    In this episode, I talk about the pro's and con's of being a part of the ED recovery community on Instagram and if support groups are actually helpful or harmful when trying to heal your relationship with food.We cover:The pro's and con's of support groupsComparison and competition in recoveryA danger of under eating no one talks aboutWhat to do to actually heal long-termJOIN NOURISHED TO THRIVE GROUP COACHINGYour Biggest Roadblock To Achieving Food Freedom: Jessica's StoryFOLLOW ON INSTAGRAM 

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    Dietitians, Nutritionists and Influencers - Who To Trust?

    Play Episode Listen Later Mar 13, 2024 14:14


    What is the difference between a dietitian, a nutritionist and an influencer? Find out in this episode where I talk about how to tell the difference and key takeaways for if where you are getting your nutrition information from a legitimate source.We cover:What is a Registered Dietitian?The difference between a RD, nutritionist and influencerSchooling requirements to become a dietitianRed flags for nutrition careand a special bonus!FREE MASTERCLASS: DIETING TO INTUITIVE EATINGFollow Emily on Instagram Apply for Coaching

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    Your Biggest Roadblock To Achieving Food Freedom: Jessica's Story

    Play Episode Listen Later Mar 10, 2024 41:18


    In this special guest episode, my past client Jessica and I unpack the biggest roadblocks people face when trying to improve their relationship with food, being stuck in "quasi recovery" and what shifts to make to achieve food freedom. In this episode, we talk about:What steps she took to break her unhealthy relationship with food and exerciseWhy recovery is more than just the foodHer new mindset around food and exerciseThe importance gaining support in this journeyI know you'll leave this episode feeling not so alone.It's your turn to also experience this! Apply for Nourished to Thrive coaching so you can reap the benefits of food freedom, just like Jessica! Nourished to Thrive Follow on IG 

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    Are You A "Foodie" or Food Obsessed?

    Play Episode Listen Later Mar 6, 2024 9:29


    So you call yourself a "foodie"? In this episode, we unpack some hidden signs that your relationship with food may be on the verge of obsession. We talk about the differences in what a foodie looks like versus when food starts to control your life plus some insight on the Minnesota Starvation Experiment. FREE QUIZAPPLY FOR COACHINGFOLLOW ON IG

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    Why You Should Care About Weight Stigma - Special Guest Episode!

    Play Episode Listen Later Feb 13, 2024 41:30


    In this episode, I am joined with Bri from Breaking It Down with Bri talking about the importance of understanding what weight stigma is and answering some of YOUR questions! We also discuss talking to medical professional about weight, cons of intermittent fasting, body image issues, Emily's personal struggles and how she overcame it, and so much more!Breaking It Down with BriAPPLY FOR GROUP COACHINGFollow on IG 

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    Creating a Positive Relationship with Food For Your Kids: Hannah's Story

    Play Episode Listen Later Jan 20, 2024 32:29


    In this episode, my past client Hannah and I talk about the impact that our relationship with food and body has on young kids, how she overcame the cycle of dieting and bingeing and so much more! We talk about:The impact of dieting at a young ageHannah's personal struggles with food and body idealsHow we can create a positive relationship with food for our kidsAdvice for those struggling with food and body imageWhat your high cholesterol could actually be a result ofand so much more!APPLY FOR GROUP COACHINGINSTAGRAM

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    Toxic Diet and Fitness Advice to Avoid ft. My Past Client Guillerma

    Play Episode Listen Later Jan 3, 2024 33:48


    In this special guest episode, my past client Guillerma and I unpack some diet and fitness culture advice to avoid this year and what to do instead. We discuss:How diets impact us at a young ageWhat first steps to take to improve your relationship with foodCurrent diet culture red flags to look out forThe consequences of Whole30 and 75 HardWhat happens when we restrict for too longand so much more!APPLY FOR GROUP COACHINGINSTAGRAM

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    Spilling the Tea: 5 Red Flags in the Intuitive Eating Space

    Play Episode Listen Later Dec 29, 2023 23:36


    In this episode, we talk about 5 red flags to look out for in the intuitive eating space on social media and how to know what is right or wrong when you are first starting your journey to improving your relationship with food and your body. If you struggle with trusting your body around food, you don't want to miss this episode! APPLY FOR GROUP COACHINGFollow on Instagram5 Mistakes I Made When I Started Intuitive Eating

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    BONUS EPISODE: Tracking Macros - A "Healthy" Lifestyle or an Obsession?

    Play Episode Listen Later Dec 7, 2023 32:49


    In this special guest episode, my past client Courtney and I discuss the truth about tracking macros and how this lifestyle can lead to an unhealthy relationship with food, body and exercise.Courtney had tracked macros for years. She used it as her safety crutch for as long as she could remember and didn't want her daughters to grow up and learn the food rules that she had let control her life for so many years. During our time together, Courtney let go of tracking, has rebuilt trust with her body with ALL foods, and is able to maintain her healthy, active lifestyle without obsessing about food/exercise.APPLY FOR COACHINGFOLLOW ON INSTAGRAM

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    Signs Your Are Running Off Stress Hormones

    Play Episode Listen Later Sep 18, 2023 17:08


    We know that chronic stress is one of the worst things for our health, but are you aware of the signs you are living off stress hormones? From hormone imbalances, constant cravings, digestive issues and energy slumps - find out the signs you may be literally living off STRESS.In this episode we talk about:What it feels like living off stressKey signs to look out for high stressStress and the menstrual cycleDigestive issues "Healthy" habits that lead to stressLow calorie and low carb dietingand so much more!APPLY FOR NOURISHED TO THRIVELoved this episode? Tag me @emmysyummys on Instagram to share the love!

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    Answering YOUR Questions About Intuitive Eating: Part 2

    Play Episode Listen Later Sep 8, 2023 15:40


    Part 2 of answering more of YOUR questions about Intuitive Eating!Here are a few topics we cover today:Thoughts on macro tracking for weight gain/lossCoping with negative body image days'Extreme hunger' vs binge eatingMaintaining my weight as an intuitive eaterKeeping sweets in the house without bingeingHow to eat when you are sickAPPLY FOR GROUP COACHINGIntuitive Eating Q+A Part 1 

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    Answering YOUR Questions About Intuitive Eating: Part 1

    Play Episode Listen Later Sep 5, 2023 14:45


    Answering some of YOUR questions about intuitive eating! I asked you on my IG stories to submit some of your biggest concerns with eating intuitively and I am answering the first half of those in this video. Here are a few topics we cover:Struggling with being starving to stuffed"Saving calories" for the nightWhy it feels like nothing has worked for youLosing weight from eating intuitivelyHaving fitness goals without tracking food or diet rulesBingeing even when eating 3 meals a dayAPPLY FOR GROUP COACHINGINSTAGRAM

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    Why 1200 Calories a Day Is Not Enough

    Play Episode Listen Later Aug 8, 2023 24:55


    Have you found yourself "stuck" with dieting and aren't sure how to go about eating more? In this episode, you will learn:What influences your metabolism and some steps to increasing itWhy 1200 calories is not enough foodThe dangers of under eating and what can happen from increasing food too fastThe mental struggle of increasingSurprising benefits of eating more food APPLY FOR COACHING HEREFOLLOW ON IG

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    Breaking The Fear of Losing Control with Intuitive Eating and Discovering True Freedom With Food

    Play Episode Listen Later Jul 27, 2023 34:46


    You don't want to miss this! Special guest episode with my past client Eliza. In this open, raw, real conversation - we discuss the biggest fears of recovering from disordered eating, detaching your identity from struggling, why dieting keeps you stuck and so much more!  APPLY FOR COACHING: https://www.emmysyummysnutrition.com/Instagram: https://www.instagram.com/emmysyummys/

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    When You Are Stuck In "Quasi" Recovery

    Play Episode Listen Later Jun 25, 2023 9:23


    Do you feel like you have made some progress in your recovery and are not as "bad" as you used to be... but are feeling like you hit a plateau with your journey to a healthy relationship with food. Today we get in to what it looks like being in quasi recovery and why this is important to know. Apply to Nourished to ThriveFollow on InstagramWebsite

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    Removing Shame from Struggling with Food - When You Don't Feel "Deserving" of Change

    Play Episode Listen Later Jun 4, 2023 10:34


    In this episode, we unpack the shame around struggling with food and what needs to happen when you are resistant to change.We discuss:Unpacking shame for struggling with restricting, bingeing, and not having all the answersNot feeling "bad enough" to reach out for helpWhat mindset shifts you can make to start healing your relationship with food

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    Who Intuitive Eating Is NOT For

    Play Episode Listen Later May 20, 2023 15:33


    In this episode, I discuss the 3 potential candidates that may NOT be appropriate for Intuitive Eating and if it truly is a right fit for YOU.If you have been on the fence about intuitive eating and don't know where to start, by applying to Nourished to Thrive, we can help you figure out what approach to take to start rebuilding trust with your body so you can ditch restrictive dieting for GOOD! Apply for Nourished to Thrive HEREFollow on Instagram HERE

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    Facing Challenges, Navigating Life and Identity Beyond Disordered Eating with Emily Fiekls

    Play Episode Listen Later Apr 23, 2023 46:02


    In this raw and real episode, we unpack some common struggles faced in recovery from an eating disorder, unpack the "identity" crisis many face in recovery and navigating life and friendships in your 20's. If you are someone who is in recovery from an eating disorder or is struggling with your mental health in any way, I just know that you will enjoy today's conversation with my guest, Emily Fiekls. ✨ APPLY TO NOURISHED TO THRIVE ✨Follow Emily Vazquez (show host) on InstagramFollow Emily Fiekls on Instagram 

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    Understanding Nutrition Fact vs BS with Joy Kim, RD

    Play Episode Listen Later Apr 3, 2023 49:25


    With all of the conflicting nutrition information out there, it can be confusing to know what is truth versus myth. In this episode, I spoke with Joy Kim, Registered Dietitian who works in research and evidenced-based nutrition to answer some of your burning nutrition questions!In this episode, we go over topics such as:What should we look for when looking at research to see if it is credible information?Are nutrition labels accurate?Does red meat need to be avoided?Thoughts on a Whole30?Is it bad to drink liquids at meals?Are low-fat dairy items not as good for you as whole?Should we all be limiting things like sugar, sodium, fat intake?Should you be intermittent fasting? and so much more!Joy Kim IG: https://www.instagram.com/joykim_rd/Apply for Coaching: https://www.emmysyummysnutrition.com/Emily's IG: https://www.instagram.com/emmysyummys/

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    Emotional Eating and Hunger Cues During Stressful Times

    Play Episode Listen Later Mar 12, 2023 10:49


    I am sharing with you 3 tips to navigate emotional eating and hunger during times of stress and other strong emotions. I also share a huge life update and how I have managed eating during this huge change in my life.  If you are struggling with your relationship with food and want to gain support from like-minded women who truly understand, Nourished to Thrive group coaching would be the perfect fit for you. I help you stop feeling at constant war with food and your body and give you the tools and steps to take to transform your relationship with food to achieve lasting food freedom. Join Nourished to Thrive: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedInstagram: https://instagram.com/emmysyummysWebsite: https://www.emmysyummysnutrition.com/

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    Exercise Addiction: Signs You May Be Struggling & What To Do About It

    Play Episode Listen Later Feb 9, 2023 13:03


    Do you ever feel like you are addicted to exercise? Is it hard for you to take days of working out? Are you unsure of what is too much exercise? Today we are discussing some of the sneaky signs you may have an unhealthy relationship with exercise and some tips to help you overcome this. LET'S WORK TOGETHER: https://www.emmysyummysnutrition.com/FOLLOW ON IG: https://www.instagram.com/emmysyummys/  

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    Can You Be Vegan and Have Food Freedom?

    Play Episode Listen Later Jan 25, 2023 22:11


    Is veganism a restrictive way of eating or is it full food freedom possible on a vegan diet? In this episode, my past client Rachel tells us about her experience achieving food freedom and getting her period back as a vegan.If you are struggling with your relationship with food and wish you could just eat without obsessing about calories, fear of bingeing or having constant food guilt, apply for coaching down below! You will learn how to stop dieting, rebuild trust with your body using a proven framework, and finally make peace with food and your body:Apply Here: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedWebsite: https://www.emmysyummysnutrition.com/Instagram: https://www.instagram.com/emmysyummys/ 

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    How Sadie Stopped Binge Eating and Healed Her Relationship with Food and Her Body

    Play Episode Listen Later Jan 20, 2023 22:44


    If you struggle with bingeing and feel like food is controlling your life, my past client Sadie gets raw and real sharing how she stopped bingeing and took back her life after years of struggling with this.We discuss:The detriments of prolonged dietingHow Sadie stopped bingeing and what her relationship with food looks like todayWhen to know it's time to reach out for helpThe power of community + connectionAnd so much more!APPLY FOR GROUP COACHING HEREFOLLOW ON IGWEBSITE

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    3 Reasons Why You Have An All-or-Nothing Mindset with Food

    Play Episode Listen Later Jan 16, 2023 12:20


    Does it feel like you are either dieting or being super "healthy" or feeling out of control and eating everything in site? Find out in this episode 3 reasons why you have an all-or-nothing mentality with food. In this episode, we discuss the biggest culprits for having an "all-or-nothing" mindset with food and the one thing you need to do to overcome it.APPLY FOR NOURISHED TO THRIVE GROUP COACHING HEREFOLLOW ON IGWEBSITE

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    Brandy's Story: From Food Obsession to Achieving Food Freedom

    Play Episode Listen Later Jan 11, 2023 24:26


    In this episode, my past client Brandy shares how she went from being obsessed with food, tracking calories, an all-or-nothing mindset with food and exercise to regaining her life back after struggling for years. If you resonate with Brandy's story and want to finally heal your relationship with food and your body, Nourished to Thrive will take you through the exact steps to get there!Apply to Nourished to Thrive HEREFollow Emily on Instagram HERE 

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    Is Your Diet Ruining Your Relationships?

    Play Episode Listen Later Dec 16, 2022 12:29


    In this short and personal episode, we get real about how dieting can have a big impact on friendships, family and even romantic relationships.If you are struggling with your relationship with food and wish you could eat without anxiety, stress or fear of losing control, you would be a great fit for  Nourished to Thrive!APPLY HERE for group coachingCLICK HERE to follow Emily on Instagram   

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    The Problem with Intermittent Fasting: What You Need To Know

    Play Episode Listen Later Dec 10, 2022 13:04


    Are you not a breakfast eater? Are you wondering if intermittent fasting is worth the hype? In this episode, I break down what intermittent fasting is, who may not benefit from it, and important things to look out for.If you are tired of following all these diet rules that just leave you feeling guilt, stress and overwhelmed and are ready to create a life-long, healthy relationship with food - applications for group coaching are OPEN!Apply HERE to join the next round of Nourished to Thrive!Follow Emily on Instagram HEREFollow on TikTok HERE

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    The Link Between Orthorexia and Binge Eating

    Play Episode Listen Later Dec 7, 2022 10:47


    In today's episode, I share a relatable past client's story with overcoming her urges to binge while struggling with a lesser known eating disorder, orthorexia.We discuss:What orthorexia isSigns to look out for How orthorexia can contribute to binge eatingGetting honest with yourself about your relationship with foodTo apply for Nourished to Thrive group coaching, CLICK HERETo follow Emily on Instagram, CLICK HERE   

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    Surviving The Holidays When You Struggle with Food

    Play Episode Listen Later Nov 16, 2022 13:43


    Are the holidays a struggle for you? The large amount of food, the family members you hardly ever see, the unavoidable diet and body talk.... it can feel like a lot to handle when you are working on improving your relationship with food. In this episode, I am sharing 5 tips to help you navigate the holidays with a bit more ease and enjoyment. Because guilt does not belong at the dinner table.Apply to work with me:https://www.emmysyummysnutrition.com/Instagram:https://www.instagram.com/emmysyummys/ 

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    6 Tips for Increasing Your Intake for Weight Gain

    Play Episode Listen Later Nov 4, 2022 14:56


    Tune in to this episode for 6 of my top strategies for gaining weight and increasing your intake to feel your best physically and mentally. I also discuss some of the body image struggles that come with weight gain and how to navigate and shift your mindset around weight gain + self image. Apply to work with me:www.emmysyummysnutrition.comMy Recipe Ebook:https://www.emmysyummysnutrition.com/recipe-e-bookG2G Bars ("Yummy" for 15% off)https://g2gbar.com/  

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    Real Life Intuitive Eating: Busy Schedules, Rest Days and Navigating Restaurants

    Play Episode Listen Later Oct 14, 2022 12:36


    Not sure how to eat around your busy schedule? Or how to eat on an active versus a rest day? Does eating at restaurants feel scary? In today's episode I am sharing 3 ways I practically eat as an intuitive eater and someone who has a healthy relationship with food. Follow me on IG: @emmysyummysJoin my group coaching program: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedFor more information: https://www.emmysyummysnutrition.com/  

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    Going "All In" for Binge Eating and Period Recovery

    Play Episode Listen Later Oct 7, 2022 9:24


    Going "all in" with food - aka eating what you want, when you want seems to be a hot topic these days in the recovery and nutrition space. In this episode, I am giving my honest and professional advice as a Registered Dietitian who helps women improve their relationship with food and their body.If you want to learn how to ditch your diet rules, rebuild trust with your body so you can eat without stress, obsession or fear of losing control - apply for Nourished to Thrive group coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedFind me on IG: @emmysyummys 

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    What is Set Point Weight? Finding YOUR "Healthy Weight"

    Play Episode Listen Later Sep 30, 2022 12:05


    Do you feel like you are only able to maintain your weight by dieting or over-exercising? Is it difficult for you to trust your hunger and fullness cues? Does your weight constantly go up and down? Listen to today's episode where we talk all about finding your body's natural set point weight.In this episode, we talk about:What is 'set point weight theory'?What can happen to your weight with intuitive eating after a dietInternal and external influences on our weightHow to know if you are at your healthy weightIf you want to learn how to stop dieting and rebuild trust with your body so you can achieve a healthy, sustainable relationship with food and your body, apply to Nourished to Thrive: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedInstagram: @emmysyummys

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    Disordered Eating and Gut Health with Dasha Agoulnik

    Play Episode Listen Later Sep 24, 2022 30:50


    Dasha Agoulnik is a Registered Dietitian and founder of her own gut-friendly supplement line CorePerform. Dasha specializes in helping people get to the root cause of their gut issues and healing using evidence-based practice.Dasha's Instagram: @dashafitness

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    Q+A: Body Image Struggles, Sugar Cravings and Dealing with Change

    Play Episode Listen Later Sep 17, 2022 24:52


    In this Q+A style episode, I am answering some specific listener questions on all things sugar cravings, intuitive eating, dealing with negative body image, tips for higher self-confidence and opening up about some personal struggles I have faced this past year. We discuss topics such as:What to eat when you are not hungryDealing with sugar cravings and binge eatingTips for self-confidenceNavigating friendships in your 20's + (my love life?!)What to do on bad body image days...and so much more!Instagram: https://www.instagram.com/emmysyummys/Website: https://www.emmysyummysnutrition.com/Apply for group coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced  

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    3 Reasons Why You Always Think About Food

    Play Episode Listen Later Sep 9, 2022 10:10


    Is food on your mind 24/7? Are you always thinking about and planning your next meal?In this episode we discuss 3 major culprits to this "food obsession":Mental restriction and what this actually looks likePhysical restrictionEmotional RegulationIf you resonate with today's episode and are looking for more guidance and support to finally heal your relationship with food, apply for Nourished to Thrive group coaching!Group Coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-pacedWebsite: https://www.emmysyummysnutrition.com/IG: @emmysyummys  

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    Taking An Exercise Break + Getting My Period Back

    Play Episode Listen Later Sep 2, 2022 21:43


    Not having a period is NOT healthy! Sharing a bit of my personal story of overcoming hypothalamic amenorrhea and rebuilding a healthy relationship with exercise and my body. If you are missing your period, be sure to give this episode a listen! Need more support?Apply for 1-1 coaching: www.emmysyummysnutrition.comCheck out this blog post:Health Consequences of Hypothalamic Amenorrhea

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