The Weight Lifting Nutritionist Podcast

This is the last episode of The Binge Eating Dietitian Podcast

In this episode I interview past client Rachel - mom of 3, business owner, and fellow health and fitness lover who has ALSO struggled with her relationship with food and body image.   In this episode we cover Rachel's entire story, including: When she first felt the need to lose weight as a teenager How this spiraled into extreme food restriction and unhealthy weight loss Gaining back the weight she lost, plus more Struggling with the restrict/binge cycle for almost a decade When she knew it was time to seek support from a therapist and dietitian Navigating food and body image issues during perimenopause How she stopped binge eating and decreased food noise How she holds the balance between having aesthetic goals and accepting her body   We also go over several tangible body image tips to support you in your journey to TRUE health and PEACE with food.   As always, email me with any questions or feedback!  

This episode is NOT only for men!    Gals - you'll also learn what's causing your binge eating and how to stop getting the urge to binge, and have more understanding for any men in your life who might be struggling.   Here's a preview:   Main differences in how men might experience binge eating vs women: Generally, men place more self-worth on wealth and status than weight and shape, and so the pressures of “beauty standards” are less of a driver for their issues with food Men *generally* require a higher caloric intake than women and, since diet-culture targets women more than men, they may not be aware of how severe their calorie deficit is when dieting (for ex: thinking 1800 per day is a “moderate” deficit when it is actually severe for most men)   Similarities between the two sexes: Rigid food rules and under eating are main drivers  Mood dysregulation (an inability to tolerate difficult mood states) History of dieting leading to metabolic adaptation and the need for a period of calorie surplus to come back to a healthy homeostasis   I talk more about these differences and how to target each of the 3 main root causes of binge eating in this episode!   Give it a listen and I'd love to hear your feedback or additional questions - feel free to send me an email.  

This week we're chatting about oral hormonal contraceptives (aka the birth control pill) and bone loss.   This is a common recommendation I see for my clients who've lost their period after eating less, exercising more or losing weight.   Sometimes, they're blood tests will show low estrogen levels, and since prolonged exposure to low estrogen can lead to a decrease in bone density, some doctors will prescribe the birth control pill to protect bone.   While it's true: the research to date (that I'm aware of, at least) shows that oral hormonal contraceptives CAN protect against further bone loss, this does not always mean starting the pill ASAP is necessary - and it can actually be unhelpful.   Here's who I DO recommend the pill to in order to prevent further bone loss:   Those who are not yet ready to start the period recovery process (eating more, exercising less, and allowing weight gain) or are doing it very slowly, making small changes.   Here's who I do NOT think this is a good idea for:   Those who are ready and willing to *significantly* increase their calorie, carbohydrate and fat intake, and decrease intensity/frequency/duration of exercise.   This is because these behaviors are the things that are going to bring your estrogen levels back up and protect your bones.   And do not carry the same side effects that the birth control pill does for many women of increased depression/anxiety, increased appetite and cravings, water retention and weight gain.   These side effects can be very difficult when you're already trying to work through deeply held body image issues, as well as letting go of restrictive behaviors around food or compulsive exercise which served as emotional coping mechanisms.   Listen to the full episode for more deets and let me know if you have any questions!  

DON'T SKIP THIS ONE!   I know self-compassion can seem woo-woo and spark a lot of eye-rolling from my high achieving, perfectionistic peeps but guess what…   …you need it the most.   Especially if you're struggling with binge eating or constant anxiety around food and your weight.   Most issues with food go back to body image.   And most issues with body image go back to a lack of self-compassion.   Self-compassion is not about telling yourself lies about how beautiful and successful you are even when you don't believe them.   It's about having a HEALTHY vs TOXIC relationship with yourself.   It literally makes everything in your life better - from your mental and physical health outcomes, to your relationship with yourself, to your ability to reach health and fitness goals in sustainable and life-enhancing ways.   There's tons of research to back it up.   I'm no expert on self-compassion, but it's something I've studied a bit over my years as a disordered eating/eating disorders dietitian.   In this episode of The Binge Eating Dietitian podcast I share more about self-compassion, what it is, why it matters, and practical tips on how to grow this skill so you can have a better relationship with food, your body and exercise.   Enjoy and HAPPY NEW YEAR!  

When you begin working on healing your own food and body issues, you realize just. How. fucked. Up. our society is on this front.   All of a sudden you notice how much EVERYONE is talking about dieting, body weight and body shape.   And it impacts all of us differently.    Some of my clients are EXTREMELY triggered - having to remove themselves and hysterically cry, then struggling with anxiety and guilt around food and their body for several days after.   Others find them mildly annoying, depressing, or stress-inducing.   Either way - I like to hold the standard of becoming UNTRIGGERABLE.   People can make whatever comments they want about yours or other people's food and body…and YOU feel armed with the tools and solid mindset to brush it off and move on.   Of course, for many of us, this will require some work in therapy to resolve some of the deeper underlying issues like low self-worth and trouble regulating emotions…but it's possible.   In this episode, I give my 2 cents on how to cope with food/body comments (especially relevant over the holiday season).   Here are the highlights:   When we feel triggered by food and body comments made by others, it's because of a thought or emotion that it brings up inside US.   Their comment didn't hurt us, our thoughts in response to the comment did.   It poked an OPEN (hint: unhealed) wound inside of us…showing us there's a deeper issue we need to work through to feel more at peace around food and our body image in ALL situations.   Commonly triggering food and body comments include… Talking about this new diet they're on Talking about how much weight they've lost Talking about how much weight they've gained and how bad they feel Shit talking other people's bodies Praising other people's bodies Shit talking your body Praising your body Shit talking other people's food choices Praising other people's food choices Shit talking your food choices Praising your food choices   Thoughts these might bring up within us: “Maybe I should go on that diet too” “What if they're judging me?” “I wish I could lose weight like that too” “No one thinks my body looks good, I wish I was getting that praise” “I feel worthless, undesirable, not good enough” “I wish I looked like that” “I want that attention and praise” “If they think THEY look bad/fat what does that make me?” “I better make sure I eat carefully so I can keep this body” “Maybe I shouldn't be eating this…” “What if they're judging what I'm eating?” “I should be eating better…” “What if they think I'm a fat, unhealthy slob instead of fit and disciplined?”   Unhealed issues this might be triggering: I'm insecure about my body I care a LOT about what other people think and feel super afraid of any judgment I don't feel confident in my food choices/like I'm doing something wrong with how I eat I place a high amount of value on how my body looks   To feel at peace and confident, even in the face of these comments, we need to address our THOUGHTS as well as our EMOTIONS.   (Remember: I'm a dietitian, not a therapist! This is just some potentially helpful info that I've gleaned after a few years working with clients on their relationship with food and body image)   Creating reframed thoughts   Thought replacements (aka mantras or affirmations) typically work when they feel TRUE to you.   They cause an emotional shift when you hear, read, write or speak them out loud.   I created reframes for each of the above “negative” thoughts to help you along!   “Maybe I should go on that diet too”   “I've tried many different diets in the past and they did not work for me long term. They just made me feel more obsessed and out of control around food and I'm not the only one. A large percentage of diets fail.” (will attach resources on this in the shownotes)   “What if they're judging me?”   “Let them. It's scary to think about people judging me. But we all judge each other, and I'm not in control of other people's thoughts and actions. I consciously let go of control of other people's judgments and me and focus on living MY best, healthiest life based on the signals of my own body.”   “I wish I could lose weight like that too”   “Most weight loss attempts fail, because many people go about it in an overly rigid and restrictive way. I am healing from chronically focusing on weight loss and my body, mind and metabolism need a break so I can develop a healthy and stable system again. Weight loss may be possible for me to do in a healthy way in the future, but for right now it's not the right thing for me.”   “No one thinks my body looks good, I wish I was getting that praise”   “It's hard and sad to feel like other people are not valuing you as much as someone else because of your body. That does not mean I am any less of a person. There is more to my life than how I look and what other people think about my body. I intentionally refocus on the things that REALLY matter to me in life - like genuine connection with other humans, my health, my interests and passions, and the experiences I want to have.”   “I feel worthless, undesirable, not good enough”   “Other people do not decide my worth. I will be desirable to the RIGHT people for me. I will be ‘enough' for the right people for me. It's okay to feel sad, and I need my own compassion and love in these moments more than ever.”   *Physically holding yourself and imagining yourself like a little girl and another part of you is a warm loving mother comforting you   “I wish I looked like that”   “Everyone's body is different. I acknowledge the part of me that wants to look like that AND I'm going to work with what's been given to me and develop MY best body. Which will include being healthy and not obsessive and overly restrictive around food.”   “Anything that would cause me to sacrifice my health, happiness, or relationships is not right for me.”   “I want that attention and praise”   “It's normal for me to want that validation. I can feel this pain in this moment and not make snap decisions from this place. If I want to make changes to my body, I must do so in a grounded way that will not cause me to ignore my hunger, over-exercise my body to the point of injury or illness. ”   “There will always be someone who looks ‘better' than me and gets more praise and validation. I can keep focusing on improving myself and reaching goals that I set, but if I can't cope with the feeling of someone being better than me I will never be at peace! I can practice now by letting myself feel this feeling with compassion.”   “If they think THEY look bad/fat what does that make me?”   “Their judgments of their own bodies have nothing to do with me. They may or may not be judging me, but their opinions of my body have no meaningful impact on my life. I keep focusing on being my healthiest, happiest, best self and trust that the people meant for me will love me and want to spend time with me regardless of how I look.”   “I better make sure I eat carefully so I can keep this body”   “I never ignore strong hunger or cravings. I allow my body to be whatever weight it needs to be when I am healthy with a good relationship with food. I do not sacrifice my relationship with food in order to keep or achieve a certain physique.”   “Maybe I shouldn't be eating this…”   “Other people's food choices and food opinions have nothing to do with my own physical, emotional and psychological needs around food. I focus on getting enough carbs, proteins, fats, fruits and vegetables, being FLEXIBLE with my intake, allowing myself to eat the foods I love regardless of nutritional quality, not ignoring strong hunger cues or cravings, and not holding any pressure-filled rules that make me feel stressed around food.”   “What if they're judging what I'm eating?”   “Let them.” (see previous reframes)   “I should be eating better…”   (see previous reframes)   “What if they think I'm a fat, unhealthy slob instead of fit and disciplined?”   “It feels uncomfortable to imagine they might be thinking that, and it doesn't change that this is what I need to do for my body. I remind myself of the reasons why I'm approaching food and exercise the way that I am right now, and I let go of control of other people's judgments and feel the discomfort that comes along with that.”   FEELing and processing difficult emotions   Food/body comments and the thoughts we have in response to them typically cause some pretty uncomfortable emotions.   We can find more peace by learning how to hold, feel and “digest” these emotions so they can flow like a wave in the sea and pass more easily.   It often helps to get into the body, which can in turn decrease our stress hormones and calm the mind.   Suggested tools: Meditation Journaling Reading Yoga/stretching Breathwork Grounding techniques (feeling your feet on the floor) Tap into your 5 senses (notice what you can see, hear, taste, smell, touch) Music Dance Singing Screaming (into a pillow if you need to) Shaking   I recommend choosing 1-3 of these tools and practicing them daily, so that once you're in a difficult emotional experience you can call on them more easily.   Woooof!!   That was a lot.   Hope this helps   Wishing you a peaceful and joyful holiday season

Hey all!   This week on the pod I'm talking about the 80/20 approach to nutrition.   For those of you who don't know, this is an approach to eating designed to prioritize health and nutrition-related goals without being overly perfectionistic.   The general concept: make 80% of your diet whole, minimally processed, nutrient-dense foods, and you don't need to stress about the other 20% - eat what you want.   While I love this as a strategy for general health and nutrition, I don't see it being helpful for most of my client's struggling with disordered eating.   This is because disordered eating usually involves high degrees of perfectionism and obsession around what, how much and when one eats.   When you give these clients a “rule”?   They're going to use all their willpower to follow it PERFECTLY…and these unrealistic and inflexible expectations often lead to under eating, binge eating, or unhealthy guilt and anxiety around food.   In this case, we need to focus on re-developing the skill of intuitive eating and healing our relationship with food so we can let go of fears around weight and eating and approach 80/20 in a *truly* flexible way.   In this episode I break down: How I recommend using the 80/20 rule for general health and for fat loss goals Signs the 80/20 rule is not a healthy approach for you right now How to learn to eat intuitively, heal your relationship with food, and implement the 80/20 rule in a flexible and stress-free way   Give it a listen and let me know what you think!   If you like the show - I would so appreciate you leaving a rating and review!  

Hair loss is a not-fun symptom that can occur with disordered eating.   Under-eating, overexercise and the mental stress of a poor relationship with food take a physical toll on the body.   ALL systems are impacted - and that can include our hair.   I've seen hair loss occur in my clients both during their food restriction and overexercise, and as they are eating more and resting more in recovery.   It can be especially frustrating during recovery.   You're already facing your fear of weight gain, your body is usually changing, and then you have hair loss to deal with on top of everything

As you probably already know, in my private practice as a dietitian, I work with clients who've successfully lost fast and achieved their “dream body”…   …but it's come at the expense of their mental and physical health.   They've dieted their way to constant food thoughts, missing periods, digestive issues and urges to binge eat.   They get to a point where they desire food freedom - to feel at peace and free around food.   When they find my content telling them that in order to get there they have to let go of control over their weight and give themselves full permission to eat…they think differently.   Won't this mean I'm just going to gain a bunch of weight and hate my body again?   They're afraid they'll have to trade body confidence for food freedom.   In this episode I tell you the cold hard truth about this topic.   The highlights: The answer is yes - you will trade these things, at least at first. But if you feel bad about your body when you've gotten objectively healthier (stopped binge eating, got your period, feel free around food) - it's a problem with your mind, not your body. This “mind virus” comes from a society that treats thinner women better. AND, your healthiest body might not be the body that you or others deem the most attractive. You get to decide which is more of a priority for you (health or appearance) - and then do the mental healing necessary to find peace and confidence at that place How you look is part of confidence - and it is 100% possible to change your appearance in a way that makes you feel more confident WITHOUT sacrificing your health But if you're going about this from a place of low self worth - it's not possible. You will always compare yourself to everyone, feel anxious and obsessed with your physique or never feel like you're good enough. Confidence is a multi-faceted feeling - you will never feel confident if you are only satisfied with perfection and “being the best”. Derive confidence from other areas, not just how your body looks What your body can do The type of person you are Your intellect and knowledge Learning a new skill Becoming a master or really good at something When your confidence is lacking in one area, you can rest your sense of self on the other things you spend your time and energy on. The issue with disordered eating is we start to only spend our time on food, fitness and physique Confidence comes from self-acceptance - accepting and owning your “flaws”, your shortcomings, as well as your strengths…NOT running from/obsessively fixing your “flaws”, balancing on this thin tightrope of confidence that you can get flicked off of at any moment if you see a girl who looks better than you or you gain 5 lbs.   Enjoy and as always - I'd love to hear your comments/questions/feedback!   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide

This week on the pod I'm sharing some REAL tips on how you can enjoy your holiday season completely free from the urge to binge.   I know it might sound too good to be true, and you've probably already tried a million things to not act on the urge to binge.   My approach is different.   It's not about finding ways to NOT eat when that urge hits.   It's about getting to the root cause and eliminating the urge all together.   If you started binge eating after losing weight or getting fit - this episode is for you.   The 7 tips are:   #1: Start disordered eating recovery NOW (this is going to involve actually acknowledging you HAVE disordered eating and that the solution is not to just “have more willpower”)   In the podcast episode - I define what recovery means in depth. But basically, it involves 3 steps: Letting go of control over your weight Giving yourself permission to eat Giving yourself permission to rest   #2: Implement a mental health morning routine   I recommend: 5-10 minutes of mindfulness meditation to ground your mind and body. Writing out any thoughts that are causing anxiety or guilt around food and reframing them to statements that feel more true, compassionate or aligned with how you WANT to feel.   #3: Eat consistently throughout your day - don't skip meals   3 meals, 2 snacks, starchy carb/protein/fat in each of them, eating something within 1-2 hours of waking and going to bed, and eating every 2-3 hours throughout the day are good places to start.   #4: Expect uncomfortable fullness in the beginning - that's normal.   Your mental hunger is going to be higher than what your physical stomach is used to, these cues will regulate over time as you continue to honor your hunger and cravings.   #5: Stop body checking - hide the scale, cover the full length mirrors, peel yourself away from the mirror   #6: Focus on physical self-care behaviors like prioritizing sleep, moisturizing your skin, and creating an ambience of cozy/calm in your home   #7: Open up to your trusted and loving family and friends about what's going on with you and the process you are following   More details in the episode itself + supportive free resources in the show notes!   Hope this helps and sending lots of love.   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide

This was my story and I've heard it HUNDREDS of times from women I've worked with over the years:   You grow up feeling obsessed or insecure about your body.   You lose weight (usually through an intentional fitness/weight loss journey but sometimes due to illness, grief or a traumatic event).   You experience an INFLUX of compliments and you LOVE what you see in the mirror.   You become *anxiously attached* to this result…your subconscious mind says: “I MUST KEEP MY BODY LOOKING THIS WAY. AT. ALL. COSTS.”   ❗This is the moment❗   You start restricting food to the point of ignoring your human needs.   ➡️ Physical needs - hunger cues/cravings ➡️ Emotional needs - connecting with others over food ➡️ Mental needs - enjoying food for pleasure, honoring cravings, feeling flexibility and freedom in what you can eat   Symptoms start developing as the body's (smart) way of trying to get its needs met: Constant food thoughts Extreme hunger/cravings Binge urges Missing periods Slowed digestion (constipation, bloat)   If you can relate to this story and are experiencing these symptoms now…play with me for a sec.  

Stephanie Buttermore is a fitness influencer who in 2019, popularized going “All In”.   She'd spent years tracking macros, cutting and bulking, and working to be as lean and muscular as possible.   But she was struggling with extreme hunger, irregular periods, and constant thoughts about food.   The “All In” approach, for her, meant eating to complete satiety, every meal.   Eating to satiety means eating until you feel completely content. You genuinely don't want to eat anything else.   Stephanie Buttermore did this for several months and at the beginning was eating over 5000 calories per day.   Her Youtube videos showed her VERY physically full, with a distended belly…but feeling satisfied and like she actually could stop thinking about food between meals.   She gained weight rapidly in the beginning, then hit a plateau a few months in, and about a year later seemed to lose some body fat naturally.   If you're struggling with binge eating, thinking about food and feeling hungry all the time…   …or you've lost your period and have a similar background to Stephanie Buttermore, you may wonder if this approach is right for you.   As an RD who works with women along the disordered eating/eating disorder spectrum, and have guided MANY clients through the all in process…   …I have some thoughts.   Who “All In” is right for: People who lost weight, got fit and are considered the “picture of health” - and that's when these symptoms started: People who've grown an enjoyment for nutritious food, an understanding of macros, and are in the habit of creating “balanced” meals. People with OK mental health, not dealing with severe mental health issues OR are working with a therapist that you find very effective and helpful at providing skills to cope with difficult emotions.   Who “All In” is NOT right for: Someone who is currently struggling at a very high body weight. Someone has been dealing with severe restriction or purging - like in the case of Anorexia, Bulimia or ARFID - or are at a clinically low body weight.   I give lots more detail/nuance and explain the WHY behind each of these points in this week's podcast episode!   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating   Resources for this episode: Nicola Rinaldi - noperiodnowwhat.com Stephanie Buttermore's Youtube Channel: https://www.youtube.com/@StephanieButtermore Eating Disorder Helplines: https://www.nationaleatingdisorders.org/get-help/

Heather's story is nothing short of amazing.   She went on a MAJOR weight loss journey, losing 210 lbs over 2 years, and then went into the other direction:   Restricting food so heavily as she became addicted to the numbers.   Leading her to lose her period for a year, and start experiencing out of control episodes of binge eating.   She went to Overeaters Anonymous to try to gain control around food - but it didn't work.   Finally she realized - her missing period and urges to binge eat were signs that she was not eating enough food.   She took the plunge to join my group program and face her fear of weight gain so she could heal her body from the effects of under eating and find a healthy balance.   Now?   She's stronger than ever in the gym (hello 200 lb deadlift

This week on the podcast I had a licensed clinical therapist, Amy Margolis, share her own story of recovery from anorexia and perfectionism + how she now helps her clients do the same.   She talks about the “anorexic mindset” and how it extends far beyond food.   If you're someone who's struggling with anxiety, guilt or feeling out of control around food AND…   ➡️ You always feel like you need to be doing MORE…   ➡️ You need to do a million things to EARN something pleasurable (whether that be rest, food or a shopping spree)…   ➡️ You're highly disciplined and it's brought you success but you're not able to actually ENJOY the fruits of your labor because you can't relax and take a break…   …this episode is going to help you.   Finding a peaceful and free relationship with food can coexist with being a high-achieving, driven person.   But it's going to require you to LET GO OF CONTROL and FACE YOUR FEARS.   We talk about:   Allowing yourself to be SLOPPY Taking the leap of faith to give yourself permission to eat Knowing how to restrict but not knowing how to GIVE to yourself without guilt Eating when you're hungry, eating what you want and learning to trust your body Looking at what comes BEFORE a binge (were you fully listening to your hunger? Were you planning to restrict later on?)   As someone who has disconnected her perfectionism from food/body/exercise but still REALLY struggles with it in other areas of life…I really loved recording this and can't wait for you to hear it.   Amy's Resources: Here's the Memo Book: https://amymargolislcsw.com/new-book-from-amy-margolis-heres-the-memo/ Amy's Website: https://amymargolislcsw.com/ Amy's Instagram: https://www.instagram.com/heres_the_memo/   Contact me (Elena): DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater

In school to become a dietitian, I was struggling massively in my relationship with food.   Weekly binge episodes that felt like an addict getting their fix - lying, stealing and hiding so I could eat, then crying and feeling depressed for days after.   Intense anxiety in any situation that was off my “usual routine” with food - holidays, parties, restaurant meals.   I distinctly remember one day, sitting in lecture and learning about eating disorders.   The words “Anorexia Nervosa” plastered across the big projector in front of class.   Pictured was an emaciated woman standing in front of a mirror that reflected a larger bodied lady back at her.   I resonated with all the big 3 eating disorders, but not fully.   I had the extreme fear of weight gain of anorexia, but I was never clinically under weight.   I had at times fasted, exercised more, or used laxatives after a binge - but not frequently enough to be classified as bulimic.   I struggled with the binge eating episodes described in binge eating disorder - but I DID compensate sometimes after a binge.   “So”, I reasoned, “I don't have any eating disorder. It must really just be a will power issue then.”   And I went back on my not-so-merry way, reading articles from my favorite fitpros every night with advice on how to stick to your plan with food to reach your physique goals.   If you can relate, I want you to know these 3 things:   ➡️ Relationship with food is a spectrum from normal, healthy eating to a full blown eating disorder.   ➡️ “Disordered eating” has serious mental and physical health consequences and requires specific solutions to heal from (hint: not general advice from fit pros or wellness influencers).   ➡️ The vast majority of disordered eating involves food restriction, and you can be unhealthily restricting food while still being at a “healthy weight”.   The sooner you take your issues seriously, the sooner you can be free from them.   This episode of The Binge Eating Dietitian Podcast unpacks eating disorders vs disordered eating and gives you resources for healing!   Learn more about my group program + book a free discovery call: bit.ly/normaleater   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   Eating Disorder Helplines:   Australia  The Butterfly Foundation: Phone: 1800 334 673 | Email: support@thebutterflyfoundation.org.au InsideOut Institute: Phone: (02) 8627 5690 | Email: admin@insideoutinstitute.org.au   Eating Disorders Victoria: Phone: 1300 550 236 | Email: hub@eatingdisorders.org.au  Eating Disorders Queensland: Phone: (07) 3844 6055  Australia & New Zealand Academy for Eating Disorders: Phone (AU): +61 491 134 289 | Phone (NZ): +64 9 887 0552 | Email: anzaed@anzaed.org.au  New Zealand Canopy Eating Disorder Support Services: Email: info@canopyeds.co.nz  EDANZ: Phone: 0800 233 269 | Email: info@ed.org.nz  United States National Eating Disorders Association: Phone: 1-800-931-2237 | Email: info@nationaleatingdisorders.org  National Association of Anorexia Nervosa and Associated Disorders: Phone: 1-888-375-7767 | Email: hello@anad.org  The Alliance for Eating Disorders: Phone: 1-866-662-1235 Canada Body Brave: Phone: 1-905-312-9628 | Email: info@bodybrave.ca  National Eating Disorder Information Centre: Phone: 1800 866 NEDIC 20 (1-866-633-4220) | Email: nedic@uhn.ca  National Initiative for Eating Disorders: Email: info@nied.ca  United Kingdom BEAT Eating Disorders: Phone: +44 (0)808 801 0677 | Email: help@beateatingdisorders.org.uk Ireland Bodywhys: The Eating Disorders Association of Ireland: Phone: 01 – 2107906 | Email: info@bodywhys.ie Denmark LMS: The National Association against Eating Disorders and Self-Harm: Phone: 7010 1818 | SMS 7710 1818 | Email: info@lmsos.dk Norway Norwegian Society for Eating Disorders: Email: therese.f.mathisen@hiof.no The Eating Disorders Association: Phone: 22 94 00 10 | Email: post@spisfo.no  Middle East Middle East Eating Disorders Association: Email: info@meeda.me  South Africa Eating Disorders South Africa: Phone: (+27) 073 593 2722 | Email: info@edsa.co.za Project HEAL: https://www.theprojectheal.org/what-program-is-right-for-you Citations: Types of Eating Disorders: https://nedc.com.au/eating-disorder-resources/find-resources/show/issue-13-dsm-5-overview-of-changes Eating Disorder Statistics: https://anad.org/eating-disorder-statistic/ DSM 5 binge eating disorder: https://www.ncbi.nlm.nih.gov/books/NBK338301/table/introduction.t1/ DSM 5 anorexia nervosa: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t15/ DSM 5 bulimia nervosa: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t16/  

So last week I sent an email to my list talking about food freedom and fat loss.   I said:   “Food freedom feels like being in control around food but not NEEDING to control food - because:   1. It's just not AS exciting anymore (don't get me wrong I still LOVE food but I don't feel addicted to it)   2. You trust your body. That when you have more cravings or hunger you must need the food, and you know it will balance out later on”   And one of my list members responded.   She said:   “If that is the case then why do people become overweight or obese in the first place if they listen to their body? Isn't that the trouble, that listening to our bodies can make us unhealthy, unfit, reduces life span etc?”   VALID.   This is basically the biggest fear my clients have when they start my program.   They are fit women struggling with binge eating, missing periods and digestive issues.   These are all signs of under-eating.   And I tell them they need to take a break from exercise and start eating what they want, when they want, until they don't want anymore food.   They're like…uhhh Elena? Aren't I just going to endlessly gain weight and end up on “My 600-lb Life?” But that's not what happens.    Listening to their hunger and giving their bodies temporary rest allows their hormones to heal, their binge urges to go away, and their cravings to decrease.   And I'm explaining WHY in this episode of the podcast.   It's truly too long for me to type in an email lol, so I hope you give it a listen.   Any questions?   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   ✨ Click here to learn more + apply for my small group program: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/normaleater   Resources for this episode: Previous episode: Hyperpalatable foods: How to Trust Yourself Around Them https://elenakunicki.libsyn.com/hyperpalatable-foods-how-to-trust-yourself-around-them Metabolically healthy obese https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802164#:~:text=Main%20Outcomes%20and%20Measures%20Metabolically,%2DC)%2C%20or%20triglycerides%20based Dieting predicting future weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ https://pubmed.ncbi.nlm.nih.gov/16650913/ https://www.nature.com/articles/s41366-020-0547-1#:~:text=The%20notion%20that%20dieting%20makes,classic%20longitudinal%20Minnesota%20Starvation%20Experiment. https://www.sciencedirect.com/science/article/abs/pii/S1471015315000045 2014 meta-analysis showed: Compared to normal weight-fit individuals, unfit individuals had twice the risk of mortality regardless of BMI. Overweight and obese-fit individuals had similar mortality risks as normal weight-fit individuals. https://www.sciencedirect.com/science/article/abs/pii/S0033062013001552?via%3Dihub Restraint vs Restriction past podcast episode: https://elenakunicki.libsyn.com/dietary-restraint-vs-restriction-the-key-to-reaching-physique-goals-without-binge-eating  

Live Class + Q&A - Thursday Oct 10th! (*You can still watch the recording if you're seeing this in the future!) Register, or catch the recording, via this link: bit.ly/howIstoppedbingeeating  

For 4 years I was trying to stop binge eating.   I was a disciplined person.   Dean's list 4/4 years at Penn State on track to become a dietitian.   Worked out 6 days a week and hit my 10-15k steps daily.   Was complimented for my abs, my commitment to “eating healthy”.   But behind the scenes:   I'd wake up in the morning at least once a week and the despair would sink in as I remembered eating a whole box of cereal, all of my roommates peanut butter pretzels, and going to the store for more food.   Throughout those 4 years I tried EVERYTHING POSSIBLE to control the urge to binge.   Every piece of content from the fitness professionals I followed that said:    “Discipline equals freedom”!!    “Just put your head down and do the work”!   “No one said it was easy - RESIST the hunger if you want to get to your goals”   Would temporarily motivate me and give me a dopamine hit, as I wrote out a plan for how I would eat to lose fat and commit my will power to resisting the urge to binge.   …I'd feel so good for those 5 days that I was able to stick to my goals.   …and utterly hopeless by the end of the week when I binged YET AGAIN.   If you can relate to this - you may have been tempted by the “Winter Arc” trend on Tiktok.  It may have given you this sense of hope that if you can use discipline and follow a list of rules for the next 3 months - you can resist the urge to binge.   One of my client's recently brought this trend to my attention - so I decided to do a podcast episode about it.   I would have totally jumped on this trend back in my binge eating days.   But it wasn't until I LET GO of rigid control around food, took a break from fat loss and physique goals and started listening to my body's hunger and cravings that I finally stopped binge eating.   I've been binge-free for 6 years, and I'm still a very disciplined person who loves to push herself hard in the gym.   I still am mindful of my physique - I recently made some changes to my diet and lifestyle to lose  a bit of fat - but it's not the most important thing to me any more and I WILL NOT sacrifice my mental or physical health, or enjoyment of life in the process.   I accept my body at its natural set weight range and understand that certain levels of leanness are just not healthy for my genetic make up.   And if you too are tempted by this “Winter Arc” trend as yet another approach to ignore your hunger and cravings and try to “just have more will power”...   …may I suggest a different approach?   I unpack more in this episode! Give it a listen and let me know any questions/feedback   Contact me: DM me on Instagram @elenakunickird      Email me at elena@elenakunicki.com   ✨ Click here to learn more + apply for my membership - NORMAL EATER: bit.ly/normaleaterdetails

After my 4 year struggle with binge eating, trying desperately to regain the control around food I had at the beginning of my fitness journey, I was fucking done.   I finally realized that RESTRICTION was the root cause - my missing periods, uncontrollable urges to eat anything in sight, and chronic constipation and boat were clear evidence of that.   But I didn't know HOW to eat anymore without rules, calorie targets, or a specific diet plan to follow.   So I read the book Intuitive Eating and tried to start implementing the principles:   Reject the diet mentality!   Give yourself unconditional permission to eat!   Honor your hunger!   Feel your fullness!   This all made sense. But when I tried to do these things I felt lost and confused.   “Am I really hungry or just bored?”   “I just ate an hour ago but I'm thinking about food a lot…I can't be hungry again?”   “Okay…” *puts down fork mid-meal to assess fullness level* “I guess I'm full…but I still want to keep eating. Fuck it. Let's just open the floodgates and eat everything.”   The binges improved a bit, but still continued.   Can you relate to this??   It's something I see frequently in my clients. I tend to work with women who are very fitness-focused, Type-A, perfectionistic and goal-oriented. They tend towards anxiety and overthinking.    I attract you because I AM YOU

If you're reading this, it's likely because you're struggling with some combo (or all) of these 4 symptoms: ➡️Binge eating ➡️Missing periods ➡️Constant food thoughts ➡️Anxiety/guilt around food   You went through a fitness/weight loss journey, felt SUPER in control and “finally” confident in your body, but then these issues crept in and it's been a struggle to regain control ever since.   The reason you're struggling with these things?   You are engaging in RESTRICTION around food vs RESTRAINT or Intuitive Eating.   ☝️Restriction = rigid and extreme dietary control to reach or maintain a certain weight or aesthetic goal, or pursue “health”.    It's governed by pre-planned rules around what, how much and when one can eat.  

You may have heard before that in order to get your period back with Hypothalamic Amenorrhea (aka a missing period due to under eating, overexercise and/or STRESS)...you need to exercise less.   With my clients, I actually recommend taking a FULL exercise break.   I believe this to be proven by the data we have on women who lose their periods due to HA, and the BEST path to regaining optimal hormonal health + become truly healthy and fit.   I took a 3 month exercise break back in 2018, and have walked hundreds of clients through this process.    I break down the what, how and why behind exercise breaks in this episode.   An exercise break = Temporarily stopping all structured exercise and only doing low-intensity exercise IF truly desired in the moment.   Taking an exercise break helps you get your period back by: Reducing cortisol (not suppressing the hypothalamus) Creating the proper calorie surplus to increase estrogen, leptin and insulin (sends signals to the hypothalamus: “we are fed”)  

So you've seen a “bad” photo or video of yourself.   You were kind of shocked at what you saw, it doesn't match with how you think you look. Or it's “worse” than what you thought.   You're picking apart certain parts of your body - your face, your belly, your arms - and maybe judging them as “fat” or “ugly”.    A COMMON response is to say: “Omg. Something needs to change. It's time to start working out more, eating less, or doing a new diet so I can lose weight and change these parts of my body.”   This is where many people's disordered eating begins.   They reactively restrict food and move more to lose weight.   They lose sight of their overall values, hobbies and interests in life.   They lose sight of their mental and physical needs to be holistically healthy.   They ignore their hunger cues and follow rigid, unsustainable food rules.   Periods go missing, they think constantly about food, they isolate themselves from social situations, friends and family to stick to their eating and exercise schedule and avoid temptation to eat.   And eventually, in most cases, they start losing control around food and/or experiencing full blown episodes of binge eating.   Then have to continue restricting/dieting to “make up” for the binge. And the cycle repeats.   If you can relate, here are 9 ways to cope with seeing a “bad photo” of yourself in a HEALTHY WAY (that allows you to maintain a good relationship with food):   PAUSE. Check in with thoughts and feelings. Responding with restriction and disrespecting your body's needs for food *literally* doesn't work Mantra: “This is my body. It's okay. I don't have to change it. There is no right way for a body to look.” Mantra: “There is nothing inherently wrong with this body” Picture yourself as another woman you've seen (maybe online) who doesn't fit the beauty standard and rocks it. If you don't have an example - use your imagination. Picture yourself in your current body, completely accepting and loving it. Even feeling confident in it and embracing it. Feel how that energy is magnetic and enticing. Picture yourself as a fluid, flowing, fertile, feminine goddess. See old paintings of aphrodite or the renaissance women. Remember that our society conditions us to pick apart our bodies - you get to decide if you want to buy into this or create your OWN life and reality by design, based on what really matters and how you want to feel at the end of your life. You can live an amazing life in THIS body. Go out and do the things that bring you joy, that give you a sense of purpose, find things you're passionate about. See and feel that there is so much more to life than how your body looks Ask - how can I continue to meet my body's needs for enough food and rest despite how I'm feeling about how it looks right now? Trust that your body will look exactly how it's meant to when you are *holistically* healthy and well (which includes a peaceful, flexible relationship with food)   *All of this is not to say that you can't want to change how your body looks in a healthy way.   But it only *really* works when led with self-love and respect for your bodies above all else, not desperation.   For more on this?   Listen to the full episode!   Other episodes disscussed in this one: How to Pursue Fat Loss and Physique Goals in a Healthy Way   Contact me: DM me on Instagram @elenakunickird Email me elena@elenakunicki.com   Learn more + apply for 1:1 coaching: bit.ly/ekprivatecoaching

If you're struggling with disordered eating as well as period problems - I've got some information to help you.   My clients are women who have a history of dieting, losing weight and undergoing a “fitness journey”, after which they start struggling with missing or irregular periods as well as binge eating or constant food thoughts.   Many of them spend months-years trying to figure out WHY their period is irregular, getting little-to-no answers from their doctors other than:   “You probably have PCOS”   “You're just super fit! It's normal for fit women to lose their periods”   “We'll just get you on the pill to regulate your cycle”   If you can relate - you're probably like me and the women I work with; you want to know WTF is going on in your body and get to the ROOT CAUSE so you can be optimally healthy!   Well in this episode of the podcast, I'm sharing how you can do that.   SCROLL TO THE BOTTOM OF THIS PAGE TO FIND THE SUGGESTED LAB WORK IN DETAIL.   Above all though, I want you to know that you don't need ANY of this testing to start the process of healing your relationship with food.   Regardless of what's going on with your hormones, you need to stop restricting food, stop dieting and learn how to listen to your body's hunger and satisfaction cues so you can become truly healthy with a good relationship with food.   Hope you enjoy the episode! Sending love!   Contact me: Email at elena@elenakunicki.com DM me on Instagram at elenakunickird   Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite   Resources from this episode: Stress and high prolactin levels - https://www.yalemedicine.org/conditions/hyperprolactinemia#:~:text=In%20women%2C%20physical%20or%20psychological,lead%20to%20elevated%20prolactin%20levels. Women diagnosed with an eating disorder were at higher subsequent risk of developing autoimmune diseases - https://www.psychologytoday.com/us/blog/finding-a-new-home/201909/the-relationship-between-autoimmune-and-eating-disorders Diagnosis of HA https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7418467/ Diagnosis of PCOS https://advancedfertility.com/infertility-testing/pcos-fertility-testing/#:~:text=Diagnosing%20PCOS%20with%20FSH%20and%20LH%20Hormone%20Levels&text=Normally%20this%20ratio%20is%20about,%2C%20or%20even%203%3A1. Low Vitamin D and eating disorders in adolescents - https://pubmed.ncbi.nlm.nih.gov/25130505/ Sam Abbot - @pcos.nutritionist (see her podcast episode here)   SEE RECOMMENDED LAB WORK BELOW

My clients often struggle with listening to and TRUSTING their hunger cues.   After years of dieting and controlling their weight, they're more used to following external food rules than their bodies.   This not only leads to things like missing periods, digestive issues, food obsession and binge eating…   …it also leads them to ask the question “am I REALLY hungry? Or am I just bored?”  

Past client Emily is back on the podcast this week sharing her 1 year update.   She went from being so obsessed with “healthy” eating that she was deathly afraid of sugar and dairy

➡️ You think you've stopped restricting food, but you're still struggling with binge eating…   ➡️ You're baffled as to why your period is missing because you're at a “healthy weight” and think you eat enough...   ➡️ You have a history of a “restrictive period” where you're like:   

In 2018 I took a 3 month break from exercise.    No lifting.    No cardio.    I didn't even go for walks unless I GENUINELY wanted to (which I didn't in the beginning).   This was part of healing from the previous 4 years of under-eating and overexercise…   …which led me to lose my period, struggle with massive binge eating episodes at least once per week, and feel controlled by my obsession with food.   Now, 6 years later?   I'm about to compete in my first Crossfit competition.    I train HARD and often, and I've even done some two-a-days in preparation.   I fucking love it.   And I continue to maintain a healthy period and a peaceful relationship with food.   So how does this apply to you?   I want to share with you how I got here - all the way from my exercise break to pushing my body hard again.   Because I know, if you're anything like me or my clients, you LOVE fitness.   You love the feeling of pushing your limits and showing yourself what you're capable of physically, you love the confidence that this brings…   …and you're ready to get more fit than you've ever been but this time WITH freedom and peace around food.   So in this episode I'm doing just that.   Hope you enjoy it!   I'd love to hear your feedback or follow up questions.   DM me on Instagram at @elenakunickird Email me at elena@elenakunicki.com Learn more about my services to help you stop binge eating, get your period back and find your healthy balance with food and fitness here: bit.ly/elenakwebsite   Resources for this episode: Episode #48: Returning to the gym after an exercise break Mark Breedon: follow on Instagram @training.strong.women Listen to Mark Breedon's episodes on the podcast: here and here Knees over toes guy, Ben Patrick, Athletic Truth Group: https://www.atgonlinecoaching.com/  

If you've been consuming my content you hear me say this all the time.   The KEY step to stopping binge eating and getting your period back without the pill is to let go of ALL food rules and give yourself unconditional permission to eat.   What does this mean?   Eating WHAT you want, WHEN you want, until you DON'T WANT ANYMORE.   What's the purpose of giving unconditional permission to eat?   To provide your body with the calories it needs to heal from under eating and overexercise To psychologically “habituate” to your fear foods so you can stop obsessing over them To release all fear and anxiety around food and learn to trust your body   However, doing this is NOT easy.   There are a lot of fears and struggles that come up when trying to eat freely after years of being governed by food rules and feeling out of control.   In this episode I am troubleshooting these common struggles for you:   ➡️ Binges getting worse ➡️ Telling the difference between binging and extreme hunger ➡️ Feeling sick to your stomach or extreme digestive issues ➡️ Feeling so distressed, guilty, upset, overwhelmed by how much and what you're eating ➡️ Feeling physically lethargic, bloated, depressed, bad body image ➡️ Eating so much “unhealthy food” and thinking “this can't be healthy” ➡️ Not feeling satisfied   Let me know any feedback/questions by contacting me: Email is elena@elenakunicki.com DM me on Instagram at @elenakunickird   Learn more about my 1:1 coaching, single sessions or my group program via this link: bit.ly/elenakwebsite   Resources Referenced in this episode: Intuitive Eating by Evelyn Tribole and Elyse Resch Food Habituation Research: https://www.sciencedirect.com/science/article/abs/pii/S003193842100202X Episode 175 Daily Meditation and Journaling Routine for Binge Eating & Period Recovery. Click here to listen Episode 162 Why You Can't Stop Thinking About Food and How to Stop: click here to listen Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger Episode 66 Balanced Meals for Binge and Period Recovery: Click here to listen Episode 163 Hyperpalatable Foods - How to Trust Yourself Around Them: Click here to listen Meal Plan for Binge Eating and Period Recovery: bit.ly/bprmealplan Episode 173: “I Feel Fat” - How to Cope: Click here to listen  

The basic steps to being completely free from the urge to binge, getting your period back without the pill and stopping constant food thoughts are: ➡️Stop dieting ➡️Give yourself full permission to eat ➡️Listen to ALL of your hunger cues (mental and physical) ➡️Take an exercise break   But the REAL work?   Is coping with the negative thoughts and DIFFICULT AS FUCK emotions that come up when you implement these steps.  

July 4th, 2018 was my last binge.   And on this week's episode I tell the story of what it looked and felt like.   I also share the exact steps I took over the following months that allowed me to fully heal from my disordered eating, get my period back and now be 6 years binge-free.   I don't use will power to resist the urge…I just have no desire or thoughts of binge eating anymore and I feel completely normal and at peace around food.   Then, I cover the number one thing you can do on the 4th (or any other fun plans you may have this week) to prevent a binge from happening.   You'll leave this episode feeling less alone in your struggles with food, and with clarity on WHY this is happening + how to stop it FOR GOOD.   Hope it helps, and let me know any feedback or questions you have!   Email me at elena@elenakunicki.com DM me on Instagram @elenakunickird  Click here to learn more about 1:1 coaching and my group program: bit.ly/elenakwebsite

One of the worst things a woman in our culture can feel is “fat”... and that's sad.   In our minds, “feeling fat” is synonymous with feeling worthless, unloveable and unwanted.   Feeling this way can lead us to: Low mood and depressive episodes Want to crawl out of our skin Miss out on social events or be overwhelmed with insecurity Retract from our sex lives and dating Rest to unhealthy food restriction and compensatory exercise that leads to binge eating, food obsession and missing periods   If you have struggled with this feeling, the latest episode is for you.   I cover 6 tips for you to be free from this feeling and feel confident in your body WITHOUT resorting to behaviors around food and exercise that will lead you to binge or f*ck up your hormones: Get to the deeper thoughts behind “feeling fat” and reframe them Remember the purpose behind the weight gain in binge eating & period recovery Don't believe all of your thoughts Be fucking self-compassionate, bitch

In this week's episode we have a past client, Lauren, on to share her story struggling for 6 years with binge eating and anxiety around food and ultimately recovering from these struggles.   We cover topics like: Transitioning away from being an athlete, gaining weight and then starting her fitness/weight loss journey Lauren's “Vegan and cardio bunny phase

Food restriction does not just look like eating 1000 calories a day and wasting away to nothing.   Rigid food rules are one of the number one factors shown to contribute to binge eating in the eating disorder literature.   There are 3 types of food rules: “When” rules “How much” rules And “What” rules   In this episode I… Break down each type of rules with real life examples Explain how and why these rules trigger binge eating Give you a framework to develop a healthy, flexible mindset around food so you can be binge-free and be healthy and fit without all the stress and anxiety around eating   Click here to listen to the episode where I define binge eating: https://elenakunicki.libsyn.com/defining-binge-eating   Click here to learn more about my group program, ✨Normal Eater✨: bit.ly/normaleaterdetails   Email me: elena@elenakunicki.com DM me: @elenakunickird

Exercise is a stressor on your body.   If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.   But if you're not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as I'd venture to say ✨most women aren't✨, that high intensity exercise can turn into a negative stressor that breaks your body down.   Systems like reproduction can shut down to conserve energy.   In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.   I also discuss what a “healthy” amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.   Enjoy!   Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails   Email me at elena@elenakunicki.com DM me on Instagram @elenakunickird      Resources for this episode:   8 week HIIT protocol improved PCOS outcomes:   https://pubmed.ncbi.nlm.nih.gov/36978202/#:~:text=Background%3A%20Studies%20have%20revealed%20that,of%20training%20for%20these%20women.   HIIT leads to reduced testosterone and increased estrogen in young women:  chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf   Exercise guidelines:    https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Combine%20levels%20for%20best%20results,-%E2%80%9CA%20substantially%20lower&text=The%20study%20notes%20that%20%E2%80%9Cany,about%2035%25%20to%2042%25.   https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162   10,000 steps per day recommendation:   https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819   https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058   Blue Zones physical activity level:   chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf   Alyssa Olenick podcast interviews: https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/   Dr. Peter Attia: https://peterattiamd.com/

Rates of depression among people who struggle with disordered eating are high.   I see this come up in my clients in two main ways:   ➡️ Depressive symptoms increasing as they try to eat more and exercise less to stop binge eating, get their periods back and regulate their hunger and cravings    ➡️ Depression worsening body image issues or being triggered by body image triggers that come up in recovery   For many clients, depression improves immediately as they start changing the behaviors that were causing them to feel like a prisoner to obsession and anxiety around food.   For others, more support is needed.   If you're struggling with depression in disordered eating recovery - this does not always mean you are doing something WRONG.   Restrictive eating and compulsive exercise can be coping mechanisms.   When we release them…sometimes the stuff we REALLY need to confront in order to heal and live our healthiest, happiest lives comes flooding in.    And that often doesn't feel good at first.   You are not alone.   To discuss this topic I brought Sarah Dosanjh (The Binge Eating Therapist) on the podcast, a therapist out of the UK who specializes in binge eating.   We cover: The statistics on depression and eating disorders Why depression can get worse during ED recovery The symptoms and spectrum of depression The links between perfectionism, the inner critic and depression How body image and depression interact Tools and mindset shifts to manage depression   To learn more from or contact Sarah: Instagram: @the_binge_eating_therapist  Website: https://thebingeeatingtherapist.com/# Podcast: Life After Diets Youtube: https://www.youtube.com/@TheBingeEatingTherapist To learn more about working with me, click this link: bit.ly/elenakwebsite

When you start trying to eat more and rest more to stop binge eating and get your period back…some difficult symptoms can come up.   The most common ones I see with clients are: Joint pain Swelling/water retention Bloat Worsening digestive issues Acne Fatigue/sluggishness Emotions coming flooding back Getting sick more frequently   This can be SUPER frustrating for my clients, they think “isn't the point of doing this to feel BETTER? Maybe I should stop…”

Your current approach to physique goals and fat loss isn't working…that's why you're here.   In this episode I teach you how to pursue aesthetic goals and intentional fat loss WITHOUT spiraling into the issues you're currently struggling with:   Binge eating   Missing Periods   Constant food thoughts   And anxiety around food.   This is a step-by-step process and I go through each one in depth:   Step 1: Heal your relationship with food FIRST Step 2: Accept your body at it's healthy, natural weight Step 3: Prioritize health and fitness WITHOUT aesthetic goals - to feel healthy, strong and good Step 4: Let your body settle at it's set point weight Step 5: Define your non-negotiables and red flags Step 6: Approach it from a “is this something I can sustain long term?” Step 8: Go slow and steady Step 9: Be flexible. Don't have a hard and fast goal of “I'm gonna lose x amount of weight by x date   Hope it helps!   If you're ready to get support to FINALLY be free from binge eating, get your period back so you can reach fitness and physique goals without obsession…and more importantly live your LIFE beyond food and weight…   …my group program NORMAL EATER is for you.   Click here to learn more + apply: bit.ly/normaleater   Make sure to get your application in before May 13th - that's when the program starts!   Follow me on Instagram @elenakunickird Email me at elena@elenakunicki.com

Cinco De Mayo and lot's of other social events are on the horizon as Summer approaches and the weather gets nicer.   And with that? Brings LOTS of binge triggers.   Social events are one of the most common catalysts for binge eating episodes in my clients.   The alcohol.   The hyper-palatable foods.   The “being off your routine”.   But these are not the REASONS why you're binge eating.   It's possible to be completely FREE from the urge to binge in these situations so you can actually enjoy yourself, be present and make fun memories.   You can do this by addressing the ROOT cause.   In this episode I cover WHY binge eating is happening in response to these triggers and 6 specific tips to help you enjoy upcoming social events feeling at peace and in control around food.   JOIN US on Zoom for the FREE Binge Eating & Period Recovery Class (one slot on Thursday May 2nd and another on Friday May 3rd)   Click here to learn more + sign up: bit.ly/ekfreeclass   Message me on Instagram @elenakunickird Email me at elena@elenakunicki.com Submit a question for a future episode: https://forms.gle/YZoCWL3RiZHxYgBo8  

“I've gained more weight in the first trimester than my doctor says I should…

I'm getting annoyed with these posts talking about how weight loss medications like Ozempic are the solution to “food noise”...   …with no mention of the fact that SO MANY WOMEN struggle with constant food thoughts and extreme cravings because of chronic dieting, a restrictive mindset around food, and under eating.   I WAS ONE OF THEM.   And have worked with hundreds of clients who've eliminated these nagging, obsessive thoughts about food through learning how to eat enough for THEIR unique needs and healing deeply held limiting beliefs around food and body image.   So I decided to do a podcast episode on it.   This episode is here to help you make an INFORMED CHOICE about whether or not to take these medications. No pressure or judgment either way.    I try my best to put my biases at the door while helping you identify: How to know if your “food noise” is coming from under eating or a restrictive mindset around food How and why chronic dieting and fat loss phases cause constant food thoughts Health considerations when taking GLP-1 medications to reduce “food noise” or binge urges An alternate approach to addressing the ROOT cause of your “food noise” instead of taking GLP-1s   Enjoy and feel free to DM me on Instagram @elenakunickird with any questions!   Or send me an email at elena@elenakunicki.com   FREE Binge & Period Recovery Meal Plan: bit.ly/bprmealplan 1:1 Coaching: bit.ly/coachingwithelena   Citations: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119845/#:~:text=Hence%20GLP%2D1%20therapy%20in,result%20of%20promoting%20weight%20loss. https://link.springer.com/article/10.1007/s12325-021-01710-0 https://pubmed.ncbi.nlm.nih.gov/17928588/#:~:text=The%20current%20knowledge%20regarding%20regulation,molecular%20mechanisms%20involved%20are%20discussed. https://pubmed.ncbi.nlm.nih.gov/11972291/#:~:text=The%20mean%20fasted%20GLP%2D1,%3C%200.05%20in%20both%20cases).

I've gotten a few questions in my Instagram DMs lately about constant food thoughts and the mismatch when you feel PHYSICALLY satisfied but can't stop thinking about and wanting chips, chocolate, cereal, peanut butter, etc.

This is a super special episode because the dietitian who's practice I WORKED WITH back in 2018 to heal MY binge eating, missing period and f*cked up relationship with food is interviewing ME on her podcast.   Full circle moment.   I share my story and what I learned from years of body image issues, losing weight and getting fit, living the “bodybuilder lifestyle” and spending 4 years feeling absolutely consumed and out of control with food.   If you can relate to my story - this episode is going to educate and inspire you to move forward to a HEALTHY and FREE relationship with food, exercise and your body.   We discuss: “How come all these other fit women can cut and bulk without binge eating or losing their periods?? What's wrong with me??” Confusion when you lose your period but you're not underweight and you think you eat enough and aren't overexercising Reverse dieting and if it's a valuable process to go through to help your binge eating and get your period back Weed use

If you lost your period after losing weight, exercising more, or eating “cleaner” and you want to get your period back so you can be TRULY healthy…this one is gonna interest you.   It's always super exciting when my clients start seeing these signs because it's an affirmation that they're doing the RIGHT thing for their body's by giving themselves more food, more rest and more permission to eat the foods they love and crave.

It's SUPER common for my clients who struggle with constant food thoughts, binge eating, and missing periods to ALSO struggle with digestive issues.   …then to be diagnosed with IBS in their Gastroenterologist's office and handed a “Low FODMAP diet” sheet

I'm doing a FREE class March 14th and March 15th called ✨Binge Freedom & Period Recovery: The 7 Steps to FINALLY be free from binge eating, get your period back without the pill and reach fitness and physique goals without obsession   Click here to sign up: bit.ly/ekfreeclass   Submit a question for me to answer on the podcast: https://forms.gle/1nbreb65vwbrD9Qv6   Follow me on Instagram @elenakunickird Follow me on Tiktok @elenakunickird

You've tried meditating, calling a friend, drinking some tea, shaking your body, setting a timer for 10 minutes, taking a walk…and basically every other strategy out there to NOT eat when the urge to binge hits.   But once that little voice in your head says “f*ck it…let's open the floodgates and eat everything we want.” all your best laid plans go out the window.   You end up waking up the next day with that terrible sinking feeling as it sets in that you lost control and “ruined your progress” yet again.   You're not alone.   So what DO you do when the urge to binge hits?   In this episode I share the strategy that has allowed me + hundreds of my clients not only NOT binge in the moment but also be completely free from the urge to binge FOR GOOD.   ✨Download my FREE guide: How to Stop Binge Eating + Get Your Period Back via this link:    https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/free-guide-how-to-stop-binge-eating-and-get-your-period-back-303aaa99-02cc-4423-8848-cb3f901ff4c3   ❤️Learn more + Apply for 1:1 Coaching via this link:   https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/1-1-coaching-program   Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird TikTok @elenakunickird   Email me at elena@elenakunicki.com 

If you started binge eating, lost your period and developed digestive issues after losing weight, getting “fit” and “eating healthy”...this episode is for you!   The MAIN reason why the “everything in moderation” approach hasn't completely freed you from the urge to binge?  

The fear of weight gain is the number one thing holding most of my clients back from stopping binge eating for good, getting their periods back without the pill and finding peace and freedom in their relationships with food and fitness.   In this episode we're going to outline the 6 most common fears related to weight gain and I'm going to give MY take on each of them to help shift your mindset so you can take the steps you need to become TRULY healthy and fit.   Book a free discovery call here: bit.ly/discoverycallwithelena   Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at elena@elenakunicki.com