It’s Beyond The Food: Non-Diet Health Coaching

How to attract clients that are ready to do the work? Right now, clients coming to me want to lose weight? What should I do? These are the questions that the newest episode of the Beyond The Food Pro series podcast will be answering. Inside of our Non-Diet Mentorship program, we spend two months crafting our marketing strategy, implement a non-diet marketing funnel and practicing. Although it would be impossible for me to share all that we do, I’ve extracted what I think will help you attract clients ready to stop chasing weight loss. The Non-Diet Marketing Framework In today’s episode, I’ll share five takeaways from our non-diet Mentorship program marketing modules that you can implement in your business now to build an effective non-diet marketing framework for your coaching practice. What you’ll learn listening to this episode: Why you have to fall in love with marketing Why you need a marketing strategy first before going on social media The secret behind consistency and trust in marketing What problem are you solving for your client Educating and nurturing is the key to conversion Mentioned in the show: Register for Information Session Non-Diet Mentorship Program Details Free Intake forms PRO Series – Free Training & resources Season 1 First, do no harm The Business of Intuitive Eating Diet Brain Non-Diet Marketing Strategies Addressing the Root Cause The Link Between Feminism and Non-Diet Approach The Transition to a Non-Diet Practice The Non-Diet Business Model Season 2 The Anatomy of the Non-Diet Approach What I Wish I Knew Before Starting My Anti-Diet Business Journey 3 Steps to Being a Confident Non-Diet Coach Success Stories of Non-Diet Practitioners How to Get Started in Your Non-Diet Practice Body Image Healing for Health Professionals Business Mindset the Non-Diet Way Q&A – Ask Me Anything… Really anything!

Welcome back to Season 3 of The Beyond The Food Pro series We polled our community earlier this year and asked you which question you would love to have discussed on the Pro Series podcast. This is how we created our line-up for Season 3. We answer the following question: How do you run a non-diet coaching session? (Episode 1) How do I attract the client that is ready to stop dieting? (Episode 2) But what about Health? But what about Nutrition? (Episode 3) When is it time to go full-time in your practice? (Episode 4) What does the non-diet approach look like in other professions than nutritionist or health coach? (Episode 5) When am I ready to coach others in the non-diet approach? (Episode 6) In this episode, I’m going to walk you through the Blueprint of a Non-diet coaching session. What you’ll learn listening to this episode, Blueprint of a non-diet coaching session: The 9 elements of a non-diet approach session How these 9 elements apply to any health profession Why I find this question interesting Why is it essential to be coached to coach others effectively? Mentioned in the show: Register for Information Session Non-Diet Mentorship Program Details Free Intake forms PRO Series – Free Training & resources: Season 1 First, do no harm The Business of Intuitive Eating Diet Brain Non-Diet Marketing Strategies Addressing the Root Cause The Transition to a Non-Diet Practice The Link Between Feminism and Non-Diet Approach The Non-Diet Business Model Season 2 The Anatomy of the Non-Diet Approach What I Wish I Knew Before Starting My Anti-Diet Business Journey 3 Steps to Being a Confident Non-Diet Coach Success Stories of Non-Diet Practitioners How to Get Started in Your Non-Diet Practice Body Image Healing for Health Professionals Business Mindset the Non-Diet Way Q&A – Ask Me Anything… Really anything!

Digestive health... or as wellness culture calls it gut health is a hot topic these days. According to wellness culture, many diseases could be prevented and treated with a gut health protocol. In short: restrictive dieting in the name of health with a side of supplements and detox sprinkle with infra-red sauna. Gut health is a major concern for many people wanting to leave the world of diet culture. One question I get a lot is : but what about my food sensitivities and intuitive eating? Or another version: How can I maintain a health-reason food restriction and eat intuitively? Is there a non-diet approach to digestive health? Short answer: YES. There’s is a non-diet approach to gut health and our guest Beth Rosen will deep dive with us on a science-based approach to digestive health, IBS, and other digestive disorder. Beth Rosen is a non-diet Registered Dietitian. She specializes in helping clients find relief from digestive disorders such as Irritable Bowel Disease (IBS) and Small Intestinal Bacterial Overgrowth (SIBO), Gastroparesis, Colitis, and GERD. She also teaches on the intersection of GI disorder and disordered eating. What you’ll learn listening to this episode of the non-diet approach to digestive health: What is gut health? Is that really a thing? The link between IBS and disordered eating Food sensitivities, food intolerance, and food allergies And yes we talked about gluten... Restrictive diets the solution to a healthy digestive system Mentioned on the show: Podcast Roadmap Conquer & Thrive Connect with our guest: Website Instagram Facebook

Is there a Non-diet Approach to PCOS? In case you do not know PCOS is the medical abbreviation for Polycystic Ovary Syndrome which affects roughly 10% of women of childbearing age in America. That’s 5 million women. The top 2 treatment recommendations for PCOS are a very low carbohydrate diet with the hope to lower insulin levels and weight loss. Makes me think of diet culture... The Non-Diet Way to PCOS To answer the starting question: YES, there’s a way to address PCOS without co-opting diet culture. NO, you do not have to go on a restrictive diet for the rest of your life to lower insulin or have to lose weight... YES, you can manage your PCOS status using intuitive eating. That’s what our guest, Julie Duffy Dillon, will help us understand. Julie is a non-diet registered dietician, eating disorder specialist, and food behavior expert partnering with people on PCOS on their food peace journey. She hosts the podcast Love Food. What you’ll learn listening to this episode: What is PCOS and how does it intersect with diet culture Low carb diets and PCOS: The truth. Is weight loss the cure for PCOS? The role of inflammation in PCOS The non-diet approach to PCOS Mentioned on the show: Podcast Roadmap Conquer & Thrive Julie’s PCOS Roadmap PCOS & Food Peace Course Connect with our guest: Website Instagram

This is part 2 and the final episode in this 2-part series on thought work. If you haven’t listened to Part 1, and especially if you are new to thought work, I’d suggest you go and listen to Part 1 first. In part one, I told you if you are at war with yourself, knowing you can’t go back on a diet but refuse to accept your body... stuck in the duality. Ready to untangle this duality? Thought work to undiet your life Let me introduce you to Diet Brain. Diet Brain is a coaching concept I created after years of helping women quit dieting, intuitive eating and body image. In fact, I kept seeing the same errors in thinking present in all of my clients. Diet brain is the way in which our brains adapt to diet culture, the deprivation of dieting, self-loathing and self-critical thoughts You see, the human brain is a magnificent organ… highly adaptative. Moreover, neuroplasticity allows our brain to adapt to our environment in order to survive. There are 4 most common errors in thinking that make up my concept of DB, they are: Perfectionism All or Nothing People pleasing Mental Filtering aka it's my body faults / It's my diet fault Diet Brain is what drives the duality of knowing diets don't work, yet you not being able to stop dieting. That is to say these 4 errors in thinking are what create this duality in you knowing you can't go back on a diet but refuse to accept your body... stuck in the duality That's what thought work does. It gives you the step-by-step process to change these errors in thinking so you can end the duality and undiet your life. What you'll learn listening to this episode: What is Diet Brain? How the Good Girl Syndrome plays into Diet Brain The reason why thought work creates that space for unlearning diet culture How I create 106% business growth in pandemic Mentioned on the show: Podcast Roadmap Conquer & Thrive

This is going to be a 2-part podcast… Why 2 parts? Well, this is such an important topic, and I want to be sure I can unpack it well for you. I want to give you time to reflect in between. Most importantly, I want to teach you the basics of TW, and so I can teach you how specifically it applies to women and diet culture. I believe that thought work is the most important skill a woman can learn. In fact, it is not taught in any schooling system… for a reason. Get into this in Part 2. When a woman learns thought work, it is the best investment she can make towards because it solves every problem a woman can have. Only when you learn to manage your mind can you truly be free, happy and fulfilled. So let’s start with Part 1... What is thought work? You go to the gym to train your muscle to be stronger. In the same manner, you go run to train your cardiorespiratory capacity to have more endurance. You go to yoga to train your tendon and ligament to be mobile and flexible. We train nearly every part of our body… but one. We are taught to train all aspects of our body but the most important part of our body. The most important… the one part of our body that actually controls all the others. The supreme commanding officer of your body… Your brain. Why do I say your brain is the commanding officer? Well, it controls everything that happens in our body and our life. Everything that happens in our body has its origin in our brain: from our heart beating to the movement in our legs to walk, to our food taste, to the size of our body. Our body interprets our environment via our brain, and our brain produces thoughts in order to give a command to the rest of our body in order to survive and thrive in this environment. How does thought work actually work? In a very simplistic explanation, our brain is made up of millions of neuropathways. Think of it as a wire that touches each other in our brain, and when your brain wants to pass on a command to the rest of your body, neuropathways connect, wire touches each other and a signal of energy pass and command is sent to the body via the CNS, spine and nerves. Most of this happens without you being aware. Imagine being aware of every command heartbeats… you’d go nuts. It said that a human has 60K thoughts a day… most of which you are unaware of. But some of these connections you are aware… conscious. These are your conscious thoughts. So the wire cross in our brains, a thought is created and the energy travels via the spine and nerves to the rest of our body. These are felt in our bodies as sensations. Think here gut feelings, the tension in our shoulder, cold in our chest, butterflies… these are all sensations in our body that first were ignited by our brain and thoughts. These sensations are what we name as emotions. Emotions are the interpretation of these sensations. Our emotions are what ignites our actions. Think “gut reaction” … We take actions in life-based on how we feel... when we feel confident, we take bold actions, we ask the person we are attracted to out, we buy the things we’ve always been wanting…. We feel anxious… so, we mumble distorted words in the face of the person we like, we retract, we numb, we Netflix…. we eat. The choices are our reactions to our emotions is our actions. Moreover, the sum of our actions creates the reality we experience. That’s thought work. What you’ll learn listening to this episode on thought work to undiet your life: What is thought work How does thought work show up in our life The basics tenets of thought work Why thought work is essential to women Mentioned on the show: Podcast Roadmap Conquer & Thrive

In my opinion, being pregnant, giving birth, and raising a child is the most magical power of women. In fact, our bodies as women are capable of creating life. That is to say, we have the power to bring another human to life. Can we let that sink in for a minute? We create life. Our bodies have the capacity to expand in such a way that we can create and develop another human life. Yet as soon as women are done giving birth to this new human, patriarchy and diet culture expect women to shrink back their body and leave absolutely no trace of this magical act. Diet culture has perfected a narrative that leaves women to feel shame for their postpartum bodies instead of being grateful for the goddess they are. Edna's story... it's difficult. Non-Diet Postpartum The non-diet approach to postpartum is the space were women's bodies are celebrated for the magic they created without patriarchy and diet culture oppressing message. Our guest today is a non-diet postpartum expert. She's a dietician who herself gave birth. She decided to dedicate her career to helping other women approach their postpartum in a non-diet way. Jaren Soloff is a Registered Dietitian and International Board Certified Lactation Consultant who combines her expertise as a skilled nutrition therapist and lactation consultant to support mothers in nourishing themselves and their babies with confidence. FULL CRCL provides nutrition counseling and lactation consultations to help both mom and baby thrive in motherhood to support them in navigating pregnancy, birth, and postpartum from a simple and intuitive framework. What you'll learn listening to this episode on non-diet postpartum: How diet culture infiltrated postpartum The non-diet approach to postpartum nutrition Body image challenge post-birth The weight-inclusive approach to lactation How to find virtual coaching for the non-diet approach to post-birth Mentioned on the show: Podcast Roadmap Conquer & Thrive Connect with our guest: Non-Diet Post-Natal Book Website Instagram

Co-opting intuitive eating is frustrating, problematic and dangerous, but it’s not a surprise. Intuitive eating is growing in popularity and growing fast. Take a look at the google trend search over the last 5 years. It’s clear: people are starting to be done with dieting. That is to say, people want out from diet culture and are looking for options. Certainly, the weight loss & wellness industry are paying attention. For instance, just think of Weight Watcher rebrand in 2019 to WW-Wellness that Works. Yet another sign of the growth in popularity of Intuitive Eating is when “popular” diet gurus are bluntly co-opting intuitive eating in their weight loss books without even an ounce of shame. In fact, I see the same growth in my professional training program. The waitlist is consistently 150% to program capacity for the last 12 months and no sign of stopping either. Spotting Fake Intuitive Eating I’m honored to welcome Evelyn Tribole to our podcast Going Beyond The Food Show to answer this question: How can we spot when diet culture is co-opting intuitive eating? Evelyn Tribole is a registered dietitian and the co-creator of Intuitive Eating. Moreover, she has written Intuitive Eating (co-author with Evelyn Resh). Her upcoming book, Intuitive Eating for Every Day: 365 Daily Practices & Inspirations to Rediscover the Pleasures of Eating will be available on March 16th, 2021. What you’ll learn listening to this episode: Evelyn’s take on co-opting of Intuitive eating by diet culture Why intuitive eating is not a trademark Your best defense against fake intuitive eating Why embodiment is essential to becoming an intuitive eater The reason why the act of dieting is a trauma Why Evelyn wrote her new book Intuitive Eating For Everyday Mentioned on the show: Evelyn’s new book- Intuitive eating For Everyday Evelyn’s first presence: Episode 186- What is Intuitive Eating? Podcast Roadmap Conquer & Thrive Non- Diet Mentorship Program for Health Professionals Connect with our guest: Website Instagram

Let’s look at a few questions: Do you think that the ultimate goal of making peace with your body is to love your body? I mean, being able to look at your body in the mirror and love every part of it? Perhaps you think that you should be able to put on a bikini and be able to show off your body to everyone looking with pride? Perhaps you think that when you finally “heal your body image,” it will mean that you’ll never have a negative thought about your body, and instead, you’ll have adoration thought for each part of your body. Is that you? Is this your current belief system when it comes to your body, body image, and body weight? It sure was me…. You don’t have to love your body. In today’s episode, we are going to share with you the reasons for this bold statement. NO, you don’t have to love your body to normalize weight gain or to adopt a non-diet lifestyle. In fact, you don’t have to love your body to become an intuitive eater or to make peace with your body. NO, you don’t have to love your body to heal your body image. What you need is Body Respect. What you’ll learn listening to this episode: Why I fail attempting to love my body How diet brain plays into our body’s perspective How to trade body love for body respect The path towards body respect Mentioned on the show: Podcast Roadmap Conquer & Thrive

I’ll be teaching a in depth live class titled "Normalizing Weight Gain Masterclass" I’ll share what I have learn in my own journey of gaining weight following years of dieting and restriction. After going thru my own journey and coaching hundreds of women thru this process I have developed a comprehensive & let’s just say unique to neutralize weight gain. In this Masterclass I’ll teach the step-by step process so that you can release the fear and anxiety typically associated with weight gain when leaving dieting behind. Understand why it’s normal to gain weight after dieting Learn how to neutralizing weight gain How to deal with the anxiety that comes with weight gain specifically for women Learn how to accept weight gain peacefully Gain a healthy understanding of natural body weight & set point theory Shed the fear away from not losing weight or gaining weight This speciality class will be taught within Conquer and Thrive coaching program.To get access to this workshop you'll need to join before March 28th 2021. Register here: https://www.stephaniedodier.com/conquerandthrive/

Weight gain is a very sensitive, vulnerable and emotional topic for most women. The ability and willingness to openly talk about weight gain is different for each one of us. It’s estimated that by the time most women hit their 45th birthday, statistically speaking, we’ve tried 61 diets, plans, programs, detoxes, cleanses, meal plans, regime, an eating system. In an unending battle to shrink our body and, hopefully, change our life. I want to recognize that simply tuning in to listen to this episode for someone is a huge step… if this is you, I see you and welcome you. For others who have taken the journey beyond the food and unlearn diet culture, this is a much easier and light topic… I see you too, my sister, and cheer you on. Coping with weight gain Weight gain is a difficult topic, a complicated topic and a very nuanced topic. By no means this one episode is a complete resource for the normalization of weight in women. This episode is meant only to be an introduction to the topic of coping with weight gain. I’ll be speaking about one aspect that I think, as women, we must first understand and integrate in order to release the fear of weight gain. What you’ll learn listening to this episode: Why you are not alone: recent statistics review How patriarchy position weight gain to keep women feeling insecure Why diet culture is so powerful, particularly for women How to release the fear of weight gain and claim back your power Mentioned in the show: Podcast Roadmap Conquer & Thrive

I have been wanting to talk about gentle nutrition for years but couldn’t or rather choose not to until now. I hold a great level of responsibility for the topic I chose to discuss on this podcast. Moreover, what could happen after the episode is over. In the case of intuitive eating & nutrition, I couldn’t send you to any entry-level resources beyond my own programs. Up to now, the only nutrition books & cookbooks available on the market were filled with diet culture, weight stigma, and non-science-based facts about nutrition. This is now past... the resource I have been awaiting is now here! Gentle Nutrition: A Non-Diet Approach to Healthy Eating Book Yes, a book that combines intuitive eating & nutrition is now available. Gentle Nutrition: A Non-Diet Approach to Healthy Eating Cookbook is on the market since February 23rd, 2021. Today on the podcast, I review the book and interview the author, my new friend, and colleague, Rachel Hartley. Rachael is a registered dietician, science-based nutrition therapist, and certified intuitive eating counsellor. Some of you may know her from her blog: The Joy of Eating, where she shares practical intuitive eating advice and non-diet recipes. What you’ll learn listening to this episode on gentle nutrition: What is gentle nutrition and what it’s not The difference between gentle nutrition and wellness diet Top 3 pieces of advice to begin your gentle nutrition journey Meal planning and intuitive eating Food intolerances When it’s time for medical nutrition therapy Mentioned on the show: Podcast Roadmap Conquer & Thrive Rachel Hartley's Book - USA Rachel Hartley's Book - International Connect with our guest Website Instagram Facebook

A few years back, I was browsing Instagram, and I noticed a hashtag trending #womeneatingfood. I scrolled through and what I saw was magical: thousands of women eating food absolutely without giving an ounce of worry. Women eating unapologetically. That’s how I discovered Alissa Rumsey. And since then, Alissa has been on the podcast twice and been teaching inside my Non-Diet Mentorship Program. Unapologetic Eating: The Book Today, Alissa is launching a book: Unapologetic Eating: Make Peace With Food and Transform Your Life. In her words, it is about getting back to your roots and who you were before society told you who you should be. In today’s episode, I interview Alissa Rumsey. Alissa is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and the author of Unapologetic Eating: Make Peace With Food and Transform Your Life. Alissa is passionate about advocating for women to reclaim the space to eat and live unapologetically. What you’ll learn listening to this episode: Discover the oppressive nature of dieting How & why eating is a political move Food can be an entry point to explore and transform Moving from Unapologetic Eating to Unapologetic Living Mentioned in the show: Podcast Roadmap Conquer & Thrive Get the book - Unapologetic Eating Connect with our guest: Website Instagram Facebook

Dieting backlash is the counter-reaction to food restriction, aka dieting.Things like "food cravings," urges to eat the restricted foods, nighttime eating, "overeating," binging, weight regain, depression, anxiety… that's all dieting backlash, also known as rebound eating.Here's where it gets interesting... women who deliberately restrict their food intake when under a diet are more likely to overeat, especially in response to an emotional state. What we think as emotional eating may actually be diet backlash or rebound eating.In a subconscious way, we give ourselves license to eat foods that are normally forbidden, and we use emotion as a way to give ourselves permission in the hope to lower the guilt of "not following the diet," we lay the blame on emotional eating.It's the self-fulfilling prophecy of dieting. Nothing has gone wrong. Nothing is wrong with you… it's biology.Here's what I propose...To reflect on these 4 questions:How much of what we self-describe as a "problematic relationship to food" is, in fact, due to our own self-imposed diet or food restrictionHow much of the food behaviors we hope to fix with our newest "food lifestyle" are made worse by the actual "food lifestyle"?What if there was nothing wrong with our food behaviors, that our body was reacting exactly how it was created to react in the face of food restriction… then what?What if the problem wasn't us, the dieter but the diet… then what?I'm proposing these questions to you because I'm not here to tell you what you should do… but instead to give you a choice.What you’ll learn listening to this episode on dieting backlash:What is dieting backlashHow dieting backlash presents itself in women’s lifeWhy rebound eating is normalHow we create the situation to produce emotional eatingMentioned on the show:Podcast RoadmapConquer & Thrive

Let's unpack comfort eating or eating for comfort. Comfort is defined as a state of ease and freedom from pain or constraint. When we eat for comfort, we feel uncomfortable; we don't want to feel discomfort, so we look for a solution to not feel comfortable and that solution is food. So we comfort eat. Sounds like a pretty legitimate action… it is a coping tool. It's a variation of the larger family of emotional eating- whereby you eat in response to an emotion. Most often, uncomfortable emotions like stress. Stress eating, comfort eating, emotional eating - all the same thing - using food to cope with physical or emotional discomfort. Why is it a problem to solve? Is comfort eating a problem? Let's imagine that same person feels the same level of discomfort, but instead of opening the fridge or the cupboard and reaching for food, that same person would say go for a run. Would it be a problem to solve? …. Interesting question, right?… but necessary. Especially as women, we must challenge all the beliefs we have learned about food, body and health. Remember that diet culture was created by Patriarchy in order to keep women obedient and insecure. Why is it that comfort eating is a problem to solve for women? What diet culture is telling us is that it will lead you to eat too much, eat the "bad food," and gain weight. Diet gurus will tell you that if you could only control your emotional eating, then their diet would work… and you'd be thin! Familiar… But here's my question to you: Would you even desire to eat to comfort yourself if we weren't relentlessly chasing the thin ideal??? Think about that for a minute?... How much of our discomfort physically and emotionally that we appease with food is caused by the relentless pursuit of the thin ideal, therefore diet culture A shit load of it... lol. Since this is a feminist podcast that promotes women empowerment with food and their body… I'm not going to teach to shame you for comfort eating or tell you that it is to be avoided. No… that's diet culture way. In this podcast episode, we will unpack this subject in a non-diet way... by asking WHY. What you'll learn listening to this episode: The reason why diet culture of comfort eating is so toxic The non-Diet approach to comfort eating The two questions to ask yourself when feeling the urge to eat emotionally Comfort food versus Comfort eating Mentioned on the show: Podcast Roadmap Conquer & Thrive

People-pleasing isn't a character trait or, for that matter, a personality trait that we are born with. In fact, people-pleasing is a belief, a set of thoughts that we as women are socialized to. More precisely, we aren't socialized or educated to be people-pleasers… we are socialized to be "good girls". The Good Girl Syndrome is like a character we are asked to play as women and from a very young age. As people identifying as women, we are socialized to be polite, modest, quiet, not to argue, not to fight, play within the parameters, and most importantly, fit the norm… Indeed, we are socialized to believe that we are responsible for other people's perceptions of us. Other people's perception of us is more valuable than our own opinion of ourselves. So effectively, we are taught to be people-pleasers. But I'm not a people-pleaser... really? If you are thinking right: well, this is not me, BUT you are struggling to accept your body. I'm afraid to tell you, my sister, it's you. Women's relentless pursuit of the thin ideal and unwillingness to accept their bodies is grounded in our socialization to be good girls and meet others' expectations. This is why in great part, most people identified as men aren't affected by body image. Moreover, they can't even begin to comprehend why we care so much about what other people think of our bodies. That is to say, they aren't socialized the same as we are as people identified as women. It's not built in their belief system as it is for us. So, how does being a people-pleaser show up in other parts of your life? That's what we will unpack in this podcast episode. What you'll learn listening to this episode on people-pleasing: How women are socialized to be people-pleasers Understand the link between body dissatisfaction and people-pleasing The big lie fueling the desire to please others The 4 steps for women to free themselves from people-pleasing Mentioned on the show: Podcast Roadmap Conquer & Thrive

This podcast is going to be for every woman - every woman who has been targeted by dieting ads. I have chosen this title for a reason: "Tuning out the weight loss industry" instead of "tuning out diet culture" for a reason: to reach more women. When you are at the beginning of your journey shifting out of dieting, the word diet culture doesn't mean a thing… actually, for many, it means being on a diet. Diet culture is a new term that is not part of women's vocabulary, and for a good reason. As women, when we learn about the word "diet culture", it has a massive impact. In #5, I share the definition of diet culture for all the newbies. Tuning out the dieting noise is a choice This podcast intends to help all women make a choice. A choice in the face of all the marketing from the weight loss, fitness, and wellness industry aimed at women and our bodies. To help women make an educated choice about their body, how they live their life, the way they eat, and the way they take care of their mind, body, and soul. For women to free themselves from the thought "but I have to "and trade it for "I chose to". What you'll learn listening to this episode tuning out the weight loss industry: 10 thoughts to consider as women when considering dieting. 10 tips for you to process the weight loss, fitness, and wellness marketing Mentioned on the show: Podcast Roadmap Conquer & Thrive The Good Girl Syndrome

“I want to move with joy” “I want to get out of the funk of not movement” “I know exercise is good for me… just can’t bring myself to do it” “How do I motivate myself to move more without dreading it.” That you are at the beginning stage of challenging the concept of dieting or an advanced intuitive eater that now wants to work on reclaiming their relationship to exercise. Or that you have made peace with food already and now want to tackle your relationship to movement. This podcast going to help you. How to move more I know for me I’ve known that I SHOULD exercise more often for decades… and my solution for years has been to sign up for a gym membership and resorting to using discipline, punishment, and willpower to force me into the gym until, just like dieting it didn’t work. Diet culture has taught us to jump into action… without ever asking why and how we got there in the first place is the reason why we keep repeating the same patterns time after time. Find the place to start is to find the reason(s) why we resist exercise…. That’s the starting point of reclaiming the joy of movement. What you’ll learn listening to this episode: Why we resist exercise The power of changing vocabulary The simple process to create more movement action in your life My movement goals for 2021 and game plan MENTIONED ON THE SHOW: Podcast Roadmap Conquer & Thrive

What you’ll learn listening to this episode on my goals for 2021: The reflective process for 2020 The 6 questions to use to reflect on 2020 My 4 lessons learned in 2020 The goals I have for 2021 Mentioned on the show: Podcast Roadmap Conquer & Thrive

"Nothing is easy for the unwilling." When we set a goal or desire to change an aspect of our life or self, we often get “stuck” into inaction. The fear of taking action in the unknown and the paralysis into stagnation is normal. It’s present for most of us women. This fear is a normal reaction from our brain to command us into staying put instead of moving ourselves into the unknown. It’s our brain’s duty to prevent us from taking action. To create any new result in your life: becoming an intuitive eater, accepting our body, career advancement,... ANY CHANGE. Being willing to be willing You have to be willing to do two things: Feel your emotions Change your perspective on failure And if you are unwilling to face your fears and emotions, then forward progress on improving your quality of life will not be easy. You have to be willing to tell your brain: Hey brain, I get it, it’s your job to keep me safe and avoid the unknown & anxiety of newness, but moving forward, I’m willing to feel these emotions because I really want what’s on the other side. The new result. That’s what we call managing your brain. First module inside Conquer and Thrive. As women, we are socialized to be good girls. To be perfect. To obey the rules and perform them perfectly. That’s why we unconsciously chase the thin ideal. We’ve been told over and over by our mom, that is the gold standards body type as women. So as good girls we chase that perfection… relentlessly even if it makes us feel terrible. To motivate this relentless chase of perfection, women are socialized to see failure as the most terrible thing that can happen to us. Any failure in our relentless pursuit of perfection means that we aren’t worthy and that we have failed dieting. Questions to ask ourselves to become willing I’ll be leaving you with these thoughts to reflect on: Are you willing to redefine failure? Are you willing to see the fear-based thoughts your brain will offer you when thinking about the new goal and be the observer of these thoughts? How about being willing to see it’s not your thoughts but the socialization thoughts from patriarchy and diet culture? Are you willing to feel the fear that your brain will present to you and still take action towards your goal? Are you willing to take a chance on yourself? How about being willing to bet on yourself that you too can achieve THIS new goal? Are you willing to be willing to have the intention to be willing to be willing? Are you willing to be willing to bet on yourself? If you are, we here for you, sister… come and join us inside Conquer and Thrive and we will support you in your journey of being willing. What you’ll learn listening to this episode: Why the perfect next step from podcast 266 – Goal Setting You are not your body or your brain... The two elements needed to create new result in your life Why women have a faulty concept of failure How we can start to be willing to be willing Mentioned on the show: Podcast Roadmap Conquer & Thrive

Smart Goals are to goal setting what dieting is to Diet Culture. For years, I set goals the diet Culture way… you know, the SMART GOALS. Every year the pattern repeated itself. Give up by the 5th week. Just like diet culture, SMART goals are anchored on external results, accomplishment of actions, grounded into avoidance of failure and perfectionism. It’s archaic, sexist and builds on elitist principles. Just like dieting doesn’t work, SMART goals do not work because it disregards how humans function. It requires constant willpower, which we know to be a limited resource, so when willpower runs out, action-driven goal setting techniques stop working. In today’s episode, we are going to discover the right way of setting goals for women: the diet-culture-free way to set goals. What you’ll learn listening to this episode: Why SMART goals don’t work How I created my life against all odds My business success in 2020 in the middle of a pandemic What is the diet-culture-free goal-setting process Mentioned on the show: Podcast Roadmap Conquer & Thrive

“It feels terrible as a mom to put yourself first... it’s easy to say self-care when you don’t have kids”. This is such a sensitive topic for moms... Me, the single woman with no kids telling them to take time for themselves. I have avoided doing a topic on this subject because let’s face it, it’s true: I don’t get it. That’s until today... I have a guest expert who can speak about this from a lived experience. She’s a mom of 3 kids under 12, with a professional career and now starting a business. Unyime gets it. Unyime Oguta is our guest today. She’s a Non-Diet Nutritionist, Certified Intuitive Eating Counselor and a student of mine. She’s just about to graduate from our Non-Diet Mentorship program. What you’ll learn listening to this episode on mom's guilt: Why balance is B.S... The disease of “Shoulding yourself” The toxicity of “getting your body back”... How to no longer feel guilty around taking care of yourself The way to feed my family healthy while trusting my children’s choices How to do self-care as a mom Mentioned on the show: Free Guide from Unyime Podcast Roadmap Conquer & Thrive Connect with our guest: Website and Free Guide Instagram Facebook

This is going to be a fun episode... I’m answering 25 questions our listeners have submitted. Short to the point answer on all subjects related to the non-diet approach... You’ll get an answer for each of these 25 non-diet approach & business questions. You keep referring to PROs... I’m a health coach so I’m not a professional right? How do I make money as a non-diet coach? How do I create a stable income so I have no doubt in my income? I can’t launch my BIZ until I’m perfect in my IE and BI? How to convince my clients this is the right approach? How do I reassure my clients that it’s ok not to diet? How do I figure out my ideal client and how do I speak to them? Simple marketing process, please... How to answer body image questions? Because of COVID, people aren’t willing to buy anything, should I wait to launch my BIZ? Scope of practice? I’ve never been on a diet but I eat whole food and organic food. Or I make healthy choices normally? Can I teach intuitive eating? How do I find a scientific way to promote IE? How do I incorporate nutrition science in IE? Outline a 1-1 session with a client? How do you present a problem to a client without being insensitive? I’m afraid they are going to think I think it’s all in their head? How much free stuff do I need to give? How do I use my communication to get more clients? Quality versus quantity marketing? How do I get myself out there? How do I get my clients to see value in me as a coach? Covid is making things challenging? Nothing I can do… I have a tendency to make things complicated… how do I resist it? I’m on social media and nothing is happening... Why? If a client doesn’t reach her goals, what does it mean about me as a coach? Ready? Let’s do this Non-Diet Q&A! Mentioned in the show: PRO Mentorship Program Free Intake Forms PRO Series - Free Training & Resources PRO Podcast Series - Full Listing

The end of a year in our current culture serves as a point of reflection: what went well, what didn’t go so well, for me what I’ve learned….what we accomplished and then we also use this time to set ourselves goals, objective, intention for the new year. This process of reflection and intention setting is a very powerful process for us and should be done. Dec 1 is typically the date when the real hardcore holiday marketing frenzy takes over mass media, and right now, we’re about to be hit by New year's resolutions, new year's diets… lose the COVID 19… Our bodies and our health will not be spared in the process. We will be hard press to set weight loss goals, just like every year. Some messages will be direct: weight loss directly while others will be about our health with an undertone of “ If you focus on your health, you will lose the unhealthy weight”… I call this the politically correct way to focus on weight loss. Maybe it’s the narrative in your own mind… you don’t need marketing to get yourself to think about setting “body” goals for 2021. This podcast intends to explore both sides of the coin to make an educated decision for yourself. Although published in December, this podcast is relevant all year. Now, because a great proportion of us use the new year period to reflect on the past and future, I thought this might help many of you think thru your “body” goals for 2021. Let’s do this! What you’ll learn listening to this episode on health goal versus weight loss goal: How to define health sustainably Why we desire to lose weight What it means to chase health Mentioned on the show: Podcast Roadmap Conquer & Thrive Feminism & Diet Culture Article Health Beyond Dieting Article Study

The Non-Diet Business Mindset discourse is vastly different from the traditional business mindset discourse you might have heard. Why? Simply because the same system of oppression that is in place to keep women stuck in diet culture is present in the business world. One of our guest expert teachers, Dr. Michelle Mazur is Ph.D. in sales psychology as an expert coined the term “Bro Marketing” to describe this phenomenon. This episode gets very heated… there are 3 solid rants that may trigger you. I want you to remember that triggers are only a sign for us to look deeper and see where we can upgrade and grow. Ready? Let’s do this! What you’ll learn listening to this episode: 9 Business Mindset Tips the non-diet way Why mindset is the most important aspect of our business as non-diet practitioners What does it mean to put our feminist hat on in our business The #1 enemy of your business growth is not what you think Mentioned in the show Conquer & Thrive Professional Limited Edition Free Intake Forms PRO Series - Free Training & Resources PRO Mentorship Program PRO Podcast Series - Full Listing

My journey with exercise has been chaotic for most of my life. Dieting really screwed up my relationship to exercise as much as it f*cked up my relationship to food. When I first entered the world of Health At Every Size and Intuitive eating the concept of Joyful Movement sent me straight into cognitive dissonance. And then I quickly realize that as much work I needed to do to change how I perceived food and my food habits I needed to do the same work with exercise. I had to make a conscious decision to heal my relationship to exercise. I stopped waiting for prince charming to come and fix it all. If I was going to find ever find joy in moving my body I had to be intentional. Diet culture might have f*cked how I see exercise but it was up to me to unf*ck it. In this episode of the podcast Kim Hagle a mom of four and non-diet fitness expert is going to help us heal our relationship to exercise. Kim hosts The Intuitive Movement Show podcast and through her signature program Right Body for Me, she helps women discover joyful movement and motivation that lasts so they can heal their relationship to exercise and feel confident in their own skin. What you’ll learn listening to this episode: ⦁ How Kim went from being picked on by other kids to being a fitness professional. ⦁ The difference between movement and exercise ⦁ Is the gym police a problem for you? ⦁ The 10 principles of Joyful Movement ⦁ How to find motivation without punishment or “no pain no gain”... Mentioned on the show: The Motivation Secret Podcast Roadmap Conquer & Thrive Connect with our guest: The Joyful Movement Podcast Website Instagram Facebook

What you'll learn listening to this episode on body image health coaching for women: Why we struggle with body image The impact of not being liberated from body image to you personally and on your business Why helping and coaching women through body image healing isn't about the how... The stages of healing body image Mentioned in the show: Conquer & Thrive Professional Limited Edition PRO Mentorship Program Free Intake Forms PRO Series - Free Training & Resources PRO Podcast Series - Full Listing

What to do when others talk about dieting when I’m trying to stop? How to not be jealous of other people's weight loss? How to handle my mom’s comment on my body? What about my family at gatherings and holidays so triggering? Can you relate? Although this episode was created around the American Thanksgiving holiday, this is applicable all-year-round. It’s good for family BBQs, friends dinners, office breakroom, or the Zoom room (2020 joke lol!), night out with girls… anytime, all the time! It’s a gem of an episode! You’ll want to replay it many times. What you’ll learn listening to this episode: Why you react when other people comment on your body How to not feel shame when other people comment on your body How to stop reacting when other people talk about diets & dieting The way you can change your core beliefs so you never again feel shame Mentioned on the show on other people's diet: Podcast Roadmap Conquer & Thrive

You have a degree or certification in hands and you are ready to get started. Or perhaps you’ve spent the last few years recovering your own relationship to food and body and you have a burning desire to share your journey with others. This podcast is for you! Our guest today is Stephanie Long, a Business Coach for Nutritionists and has helped hundreds of nutritionists start their own successful businesses. Stephanie is also the host of Next Level Nutrition Biz podcast. Her program, Launch Your Nutrition Biz, helps Nutritionists to launch their business and start bringing on clients! What you’ll learn listening to this episode on how to get started with your non-diet business Top 3 mistakes new practitioners make when starting their business The 5 things to consider when starting a new business The roadmap to starting your new practice Mentioned in the show: Stephanie's roadmap to get started PRO Mentorship Program Free Intake Forms PRO Series - Free Training & Resources PRO Podcast Series - Full Listing Connect with our Guest: Website Instagram Facebook

I often get asked what is the difference between mindful eating and intuitive eating. While mindful eating teaches you to be present with your food experience, intuitive eating encompasses the whole relationship to food. Both are different and similar at the same time. Both are excellent and should be incorporated into one’s life. Based on your past experience with food one might be better than the other. That's what we will discuss in today’s episode. What you’ll learn listening to this episode: The similarities between mindful eating and intuitive eating The difference between intuitive eating and mindful eating Which approach would be best for you individually. And a story about mindful eating. Mentioned on the show: Podcast Roadmap Conquer & Thrive

In the Non-Diet Mentorship, we change lives. Your life as a coach and the life of your future clients. We do it with ease, less time, and greater impact. We get success for our students and their clients. Let’s go behind the scenes of that success. Let’s hear from the current students of the Non-Diet Mentorship Program. We recorded a live session for this podcast just for you based on your questions: Did you feel scared before investing in your business? How did you overcome your fears of joining the program? Can you share your wins doing this program? Will the mentorship program help me structure my method of working with clients? I feel like a fraud…I can’t launch my BIZ until I’m perfect in my intuitive eating and body image? How do I figure my ideal client and how do I speak to them How do I use my communication to get more clients? I have a tendency to make things complicated… how do I resist it? If the clients don’t reach their goals, what does it mean about me as a coach? How do I make money as a non-diet coach? How to dismantle DC in wellness coaching? Get in touch with our guests Unyime Kim Lindsay Chanelle Amber Mentioned in the show PRO Mentorship Program Webinar & Steps to Build A Profitable Non-Diet Business Free Intake Forms PRO Series - Free Training & Resources PRO Podcast Series - Full Listing

Have you been told you shouldn’t be eating X or Y food for your health? As a good responsible patient, you’ve been trying your best to do so. But in secret, you obsess about the food that is “illegal” for you? You resent the fact that you can’t have sugar as a diabetic. Sometimes end up even end up overeating that “illegal food”. You struggle with “on plan” consistently. You may even feel guilty for not being “good enough” to control your urges. Not your fault! That one restricts foods for health reasons or for esthetic weight loss purpose, there is no difference to the human brain. Any form of restriction bears the same outcome: the desire to have what is forbidden. Fear-based tactics to willpower yourself into “good complaint behaviors” do not lead to sustainable results. That’s what diets are even if they are considered health-based diets. What’s the solution then? not restricting… I can hear you say “that wouldn’t work my numbers would be crazy and my doctor would hate me”. Well… has restriction worked? The stress imposed by health focus diets is real and damaging to one’s health as much as eating the forbidden food. In the case of diabetic cortisol, one of the stress hormones has the power to increase blood sugar as much as sugar does. What if instead of restricting, labeling certain food as “bad,” feeling guilty, ashamed, you allowed all foods. Ate any food that made your body feel great and did it mindfully, slowly looking for satisfaction and noticing how your own body responds. Claiming back your autonomy over your own body and food choices. Using your agency to make decisions about food from a place of love instead of fear. Acknowledging your own power to do what’s right for you. I know you can. I trust you. Our guest today is Lindsay Sarson, a registered holistic nutritionist, professionally trained intuitive eating coach, host of the Intuitive Diabetic Podcast, and type 1 diabetic. Lindsay is focused on helping type 1 diabetics ditch the diets and restrictions so that they can find food freedom and thrive in their skin today. What you’ll learn listening to this episode on intuitive eating and Type 1 diabetes The importance of emphasizing a healthy relationship with food over dieting protocols for diabetes care The power of intuitive eating in supporting diabetics as a health strategy How diet culture and wellness culture have influenced diabetes care - for the worse. The “All Food Fit” approach to type 1 diabetes The mission she is on to change diabetes Mentioned on the show: Podcast Roadmap Conquer & Thrive The Intuitive Diabetic Podcast Connect with our Guest: Website Instagram Facebook

“I’m doubting my ability as a coach...How can I increase my confidence as a coach?” A very frequent error health coaches make is to get more certification in order to be more confident in their coaching skills. A new certification will not give you confidence. Being A Confident Non-Diet Coach Confidence is an emotion. Confidence is a feeling. Coaching confidence is a feeling of trust in your ability to coach your client. When you feel confident about your coaching abilities, you typically are more successful. Successful in your client results and successful in making money in your business. How does a coach increase the feeling of confidence in her coaching skills? That is what we will answer in this podcast episode. What you’ll learn listening to this episode on being a confident non-diet coach: The big mistake I made in feeling confident as a coach when I first started How to increase your confidence level in your practice The framework that will help you nurture your confidence 6 rapid-fire coaching tips to increase your confidence as a non-diet coach. Mentioned in the show: Beyond The Food PRO Mentorship Program Webinar Registration Free Intake Forms PRO Series – Free Training & resources PRO Podcast Series - Full Listing

"If you don't love it, don't eat it and if you love it, savor it". - Evelyn Tribole Satisfaction versus Fullness The difference between satisfaction versus fullness is how you can see that diet culture has invaded your journey through intuitive eating because satisfaction with food is always left off the non-diet way of diet culture. Food can be filling without being satisfying: Think of your last diet when you ate a bowl full of salad. You felt full. Your stomach was stretch out, full, but you weren't satisfied Why? You picked out the crouton and left the fresh amazingly-smelling baked bread on the table. Food can be satisfying but not filling, aka not trigger satiety. Think chocolate, chips, candy… Food satisfaction starts in our ability to give ourselves the unconditional permission to eat and evolve in our ability to know what makes us individually satisfied and enjoy our meal. Intuitive eating is based on our ability to feel satisfied with food. That’s the cornerstone of the intuitive eating process. Why is finding satisfaction with food so important? Satisfaction turns off the drive to eat more so than fullness. What you’ll learn listening to this episode: What is the difference between being satisfied and full The role of pleasure in your eating experience Why seeking food satisfaction is so critical The role of mindset is connecting with satisfaction Mentioned on the show: Podcast Roadmap Conquer & Thrive

One of the frequent questions from health coaches who encounter my work in the non-diet approach for the first time is this: How do I make money as a non-diet coach? I get it. I had the same question 6 years ago when I first came to the world of anti-diet health coaching. If we don’t tell people what to eat when to eat and how to eat, what will they pay us for? Right? To help answer this question, I’d like to give you an inside view into my anti-diet health coaching business more precisely what I wish I knew before starting my anti-diet health coaching business. In today’s episode, I’m going to share with you what I wish I knew before starting my anti-diet health coaching business. What you’ll learn listening to this episode about my anti-diet business journey: How I started my non-diet business What I wished I knew before starting my non-diet business My top 10 lessons over the last 6 years My biggest learning in this non-diet health coaching business Mentioned in the show: Beyond The Food PRO Mentorship Program Free Intake Forms PRO Series – Free Training & resources PRO Podcast Series - Full Listing

Body shame is what kick-started my descent into perfectionism. No matter what I did, I couldn't rid myself of the shame I felt for my body. Like millions of other women, I master up a plan to offset my inability to get a "proper body" by being perfect everywhere else. Familiar? Why is body shame so powerful? What you’ll learn listening to this episode: What is shame How shame applies to our body image Why it’s so important to release body shame How to release body shame Mentioned on the show: Podcast Roadmap Conquer & Thrive

When I first started in my nutrition practice the term “non-diet approach” didn’t even cross my mind. “Anti-diet approach” didn’t even exist. Unbeknown to me, I was practicing the “diet approach to nutrition” simply because that’s what was taught in health & nutrition school. Fast forward close to 10 years now and a lot have changed. The non-diet approach is growing rapidly, so has the anti-diet approach and intuitive eating is booming. So in this episode, we will deep dive into the non-diet approach anatomy. You’ll learn: What is the non-diet approach Core values of the non-diet approach The pillars of the non-diet approach Non-diet approach training for professional Non-Diet Mentorship Program Mentioned in the show: Beyond The Food PRO Mentorship Program PRO Series – Free Training & resources PRO Podcast Series - Full Listing Health Beyond Dieting - Studies

Have you ever thought, "I wish I could just eat normally!" Hell yes, right, lol! I've had this thought for years not sure when I first started to think it, but it's been years for sure, probably decades. I thought that by quitting dieting, I would be able to eat normally. Well, that didn't work, lol! After a few attempts, I had to acknowledge that I didn't even know what eating normally was. What you’ll learn listening to this episode: What is normal eating How to develop normal eating behavior The difference in the process of normal eating for women who have been dieting for long period. Mentioned on the show: Podcast Roadmap Conquer & Thrive

People will often refer to mindset as a perspective. I like to explain mindset to my clients as a collection of all of the things you believe, that you assume or that you have been taught. These can be conscious or unconscious, but these beliefs, assumptions or taught notions that influence your feelings, the approach you have in the situation, how you meet your needs, and ultimately the actions you take, therefore the results you create in your life. The analogy I used with my clients is that your mindset is like a pair of glasses you wear 24/7. It's the lens through which you see and experience life. Mindset is not just the beliefs, assumptions you think; it's how you feel due to what you think, the actions you take, and the result you experience are all under the umbrella mindset. It is really important for us to understand why we need to be addressing it all together. To be addressing your mindset, you need to be looking at your thoughts, emotions, behaviours, and results with it. We have different mindsets based on different beliefs we hold in the separate areas of our life. We have a money mindset, political mindset, social justice mindset and yes, a diet mindset. Diet Mentality What is known as "Diet mentality" is the collections of beliefs and assumptions you were taught about health, beauty, body size, more specifically, what it means to be a woman. These beliefs we have about what it means to be a woman influence how you feel about your body and ourselves in general. These thoughts we have about our bodies and ourselves then create the actions and behaviours we have, just like going on a diet. Concrete examples of diet mentality VS non-diet mentality Do I deserve this food? VS Am I hungry? How do I look? VS How do I feel? How much do I get to eat today? VS How much food do I need right now? I exercise so I can eat VS I eat so I can move my body. I can eat whatever I want on my cheat day VS I can eat whatever I want any day. Food is my worst enemy, and my favourite joy / Food is just-food. I ate awful this weekend VS I had a great time this weekend with my family. What other people say about me is very important VS What I think of myself determines how I feel about myself. My worth is determined by my weight VS I'm born worthy. I need to be smaller to be attractive VS My sexy is in my attitude and how I carry myself. To feel better, I need to lose weight VS The way to feel better is to think better thoughts. I'll be more confident when I lose weight VS Confidence is in my mindset, not in my weight. My weight determines my health VS My health-promoting behaviours influence my health As a woman, it's my responsibility to maintain my beauty VS As a woman, it's my responsibility to impact the world with my actions. On this episode of the podcast you will learn: How we develop our mindset Why mindset mater greatly to our happiness What is a diet vs a non-diet mindset How to change your mindset Mentioned on the show: Podcast Roadmap Conquer & Thrive

Being Body Neutral Body neutrality is a way to engage with our bodies. The goal of body neutrality is to dial down the enormous significance that’s being given to physical attractiveness in our society. In fact, the significance of women’s beauty is what causes us to do all kinds of crazy things to look “better”. We wear make-up and spend a stupid amount of money on anti-ageing cream. And we cut up our body with esthetic surgeries and yes, dieting. Moreover, we effectively starve ourselves in order to be beautiful. In fact, this is important to understand… if we didn’t buy/engage in the importance of our beauty to our place into this world, we wouldn’t diet or think we need to change the size/ shape/ look of our bodies. Body neutrality goes beyond body-positivity. That is to say it’s not just about pushing back onto the beauty ideals of our times. Body Positivity challenges the beauty standards by putting forward diverse body types, size… Being Body Neutral, on the other hand, pushes back on all aspects of society that continue to promote beauty as essential, consequential and the ultimate accomplishment, and a person’s appearance as indicative of their worth. BN says “How I feel about myself has nothing to do with my appearance.” BP says: “I feel good about myself, because I know I’m beautiful at any size”. Can you see the difference? What you’ll learn listening to this episode: The 4 components of body image The Body Image Scale Why you shouldn’t aim to be body positive The feminist approach to body image Body neutrality in real life Mentioned on the show: Conquer & Thrive Podcast Roadmap Bet On Yourself webinar registration

I’ve been waiting for this day for months and it’s finally here. I’ve been working on this since March, and now it’s here. I’m bursting with excitement… I could scream but since this is a podcast and many of you are listening to me in your earbuds, I do not want to hurt your pretty little ears, so I’m going to restraint myself. I’m beyond myself to finally be able to share all the secret details of this thing I’ve been working on for months and months. So here we go… get ready to conquer food and body & body image and thrive. I’m pleased to announce and introduce… Conquer & Thrive. In this episode, we will learn: What’s is Conquer and Thrive What is included inside Conquer and Thrive Who should join Conquer and Thrive What will happen after a few months inside Conquer and Thrive How to join Conquer and thrive Mentioned on the show: Conquer & Thrive

Power or Control Let us start with this question: Do you want to be in your power with food, or do you want to control food? Do you want to be in your power with your body, or do you want to control your body? My own relationship to power and control has been different at different stages of my life. I spent most of my teens developing my power and being punished for it. In fact, I was labeled as a rebel because I was in my power. Over the years of being told over and over again that what I was being a daughter, a girlfriend, a young woman in her power wasn't right, I started to doubt myself and my ways. From my mid-twenties to early '40s, I spent seeking control. If being in my power was wrong, then the opposite should be right. Now, let's be clear. I didn't wake up thinking, "Oh well, power doesn't work, let me try control." That's not how it happened. On the contrary, it was subtle. Instead of being punished for being in my power, I was being rewarded by society for "being in control." That is to say, I was given money, promotion in my career, higher social standing, etc… Notice that what I outlined as signs that being in my power worked was all externals signs, nothing really personal. There's a reason for this: because internally and personally, "being in control" didn't lead me to success, to health, to joy, to happiness, to health. Power vs. Control In fact, it's only recently, over the last couple of years, that I was able to see this distinction. What led me to see the difference between the two is my own relationship to food and the consequences on my body. And I have to say thank you to the thousands of women that I have worked with over the years that led me to not only see the tremendous difference between power and control but to truly understand it—and being the witness to the transformation well beyond the food that happens when we shift from one to the other. That's what I'd like to share with you today… and you can decide for yourself what will serve you the best in your life today: Power or Control. What you’ll learn listening to this episode: What does it mean to be in our power Why we seek to be “in control” What happens when we shift from control to power How to claim our power Mentioned on the show: Podcast Roadmap Conquer & Thrive

Are you a righteous eater? One hint that you might be is the answer to this question: Do you secretly feel superior (better than others) because of the way you eat? This one is also revealing: now again, answer silently: Do you feel a sense of shame or guilt when you don’t eat the way you think you should? I emphasize the word secret or silent answer because admitting that you are a righteous eater publicly is just another layer of shame that we want to avoid. We don’t seek righteous eating because something is wrong with us. On the contrary, we seek a righteous way of eating because we are trying to survive and protect ourselves from more “mean girl voice” critics. We seek to eat righteously as a way to feel better about ourselves. To fill up the void left by the beliefs we aren’t worthy. We desire to eat the right way in the hope of being worthy. Diet culture has led us to believe that our self-worth was to be earned mainly through our body size and beauty, but also through trying hard enough to get “there”. Righteous eating is, in my clinical experience, the #1 reason why women struggle with becoming an intuitive eater. Over time and years of chasing their self-worth with the next diet, they have acquired a distorted view of self-worth. Unconsciously, many women believe that their sense of worth in “tangled” with their ability to eat the “right way” and “ get the right body”. This is the foundation for righteous eating. What you’ll learn listening to this episode: The definition of righteous eating How to determine if you are a righteous eater How to overcome righteous eating The one tool to change your self-esteem and sense of worth Mentioned on the show: Podcast Roadmap Conquer & Thrive

Unlearning Diet Culture as a mom It’s in our human DNA to seek autonomy as we become adults. To be independent and self- sufficient; without having to fit someone’s expectations but our own. To be ourselves. I mean as parents our role is to raise little humans to be autonomous, right? But Diet Culture gets in the way of our autonomy as women. It tells us what to eat, how to move, and what size and shape our bodies should be. You and I do not have to live our lives according to diet culture's rules and expectations. Decide to opt-out, totally up to you. You can stay, or you can say: HELL NO! This is what Mandy decided to do. Mandy is a 40's years old mother of 2 who decided to change her reality. You'll hear her share her journey unlearning diet culture as a mom from the beginning to the end. On today's episode, you'll learn: The 5 steps to unlearning diet culture How she was raised in a family that dieted After the birth of her kids eating & dieting took a turn for the worse "I hit rock bottom when I didn't allow my kids to touch me" The journey towards food freedom was gradual and healing The changes that happened beyond the food: The relationship with her husband expanded She got her sexy back! Now she can cuddle with her kids She now has her dream job! Mentioned on the show: Podcast Roadmap Conquer & Thrive

The Black Outfit Do you have a black outfit in your closet? Do you perhaps have more than 1 black outfit… one piece for every type of clothes? Do you wear black clothes as often if not more often the bright colorful clothes? Or do you wear bright colorful clothes that make you stand out in a crowd? Do you strategically plan the color of your clothes based on where you’re going? Is wearing black clothes a problem? Heck no... black, red or blue colors are neutral. Instead, it’s about the intention. The intention that resides behind the choice of color Why you are deciding to wear black clothes is where the juice is at sisters! What is your intention when you decide to wear black clothes? I’ll share my answer when I asked myself this question. Not that my answer is almost the same as the one of nearly all the women I have worked with. Why did I choose to wear black outfits more often than any other color? My intentions were many: hide the body that I believed to be too much… hopefully make my body invisible make my “unconventional body” appear smaller hopefully blend in with the crowd and not stand out Is this you too? “The Black Outfit” title of this episode is really an analogy, an analogy for us not embracing our fullness. Yes, our fullness physically but also our fullness emotionally, mentally and spiritually. Embracing who we are as women, who you are in our strengths, our voice, our being… our body. What you’ll learn listening to this episode: What is the Black Outfit Concept How it shows up in most women’s life How we can overcome the need to wear The Black Outfit Mentioned on the show: Podcast Roadmap Conquer & Thrive

Good Girl Syndrome Do you remember being told to be a “good girl” when you were young? And praised for being a “good girl” and punished for not being a good girl? Although socialized very early on as women, to be a good girl this socialization is done with good intentions but it leaves grown-up women struggling and in pain. We are told to be: sexy, but not sexual; skinny, but not to be healthy; smart, but not too smart. The contradictory messages are seemingly endless. We have this duality within us... this need to be a “good girl” while needing to be autonomous, smart and independent as adult women. It’s a contradiction we carry within us that we think is abnormal.... a sign that something is wrong with us. Yet nothing is wrong... we were just socialized to something we cannot be. Being a “good girl” is an impossible standard to achieve leaving us confused, doubting ourselves, and in cycles of shame. What you’ll learn listening to this episode: What is the good girl syndrome Signs that the good girl syndrome is present in your life How it impacts how you relate to food & your body What happens when you say hell no to being a good girl Mentioned on the show: Podcast Roadmap Conquer & Thrive

We Shall Enjoy Our Bodies & Lives I have to share something with you: I’m nervous. I’ve been thinking about this episode for weeks and it’s here now. Why am I nervous about this new episode? A little background here: a few months back, I announced that I would take a summer break from podcasting so I can create the space to be creative. I shared that I was working on something special, revolutionary. As I was going through this summer break something else happened. I made a decision. It was long coming. I’m sharing this decision with you. What you’ll learn listening to this episode on we shall enjoy our bodies & lives What happened this summer that made me say “I’m done” Why Stopping Dieting is a Revolutionary Act Why women exist at CHOICE The purpose of The podcast moving forward The roadmap to the top 5 questions keeping women away from freedom. Mentioned on the show: Podcast Roadmap Conquer & Thrive

The “inner child” is a concept used by psychologists and therapists of all backgrounds to express the deep-seated beliefs that one’s hold within and often expresses itself in “self-sabotaging” behaviors. The “inner child” is part of the teaching and learning you have acquired before your teens that still is present within your subconscious mind. The thoughts that are still playing in your mind driving some of the “inexplicable” desires, behaviors, or thought you are experiencing as an adult today. In the world of intuitive eating, the “inner child” is ever so present in all your food urges beyond physical hunger. In today’s episode, we welcome an expert on inner child Victoria Albina a Certified Life Coach and Certified Breathwork Meditation Facilitator with a passion for helping women realize that they are their own best healers. Victoria has been working in health & wellness for over 20 years and lives in New York City. What you’ll learn listening to this episode: What is the “inner child”? Are you still trying to be a “good girl”? The role of our nervous system in meeting our own needs The need for co-regulation Reparenting our inner child

WAITLIST FOR CONQUER: https://www.stephaniedodier.com/coming SHOW SPONSOR: Better Help Online Counseling Access 10% discount using this unique link: https://betterhelp.com/beyondfood -- On today's episode, we talk about mindfulness One of the most impactful tools for reactive eating behavior is mindful eating. One of the most powerful tools for a reactive living (depression/anxiety) is mindful living. Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us and within us including food. Women Food & Mindfulness is an episode that has the power to change your relationship to food in a very easy way... I’ll share the Going Beyond The Food Method way to become more mindful. What you’ll learn listening to this episode: What is mindfulness and what it’s not! The link between mindfulness and food Why women could benefit more from mindfulness than men How to be more mindful in your life Easy way to incorporate mindfulness practice in your life Mentioned on the show: FREE Intuitive Eating Guide Mind-Body Connection article Religion and Mindfulness Going Beyond the Food Academy

WAITLIST FOR CONQUER: https://www.stephaniedodier.com/coming SHOW SPONSOR: Better Help Online Counseling Access 10% discount using this unique link: https://betterhelp.com/beyondfood -- In today's episode, we'll talk about the wisdom of emotional eating Can we find wisdom in emotional eating behaviors? Or is emotional eating something to be demonized and eliminated? The vast majority of society says ‘no’ to the first questions and say ‘yes’ to the second one. Then, they ask next: What’s the trick to stop emotional eating? What if I said to you there’s a gift in emotional eating... what would be your gut reaction? Likely doubts like most women. The truth is that yes, there’s wisdom, magic, and power in emotional eating. That is if we accept to do one simple thing: Trade judgment for curiosity. Empowerment & emotional eating The view we have on emotional eating is a direct reflection of our current relationship to food, weight, and body. In fact, most women are typically afraid of emotional eating. They are terrified to gain weight or not lose weight so they seek to end it. Moreover, self-described emotional eaters are typically “stuck” in the diet cycle and adhere greatly to diet culture’s teaching. When you free yourself from the shackle of diet culture, you automatically shift your perspective on emotional eating. Being in our power as women are the requirement to shift our perspective on emotional eating and being able to see the gift that it’s offering us. When we become empowered women, we have the guts to let go of diet culture’s expectation of our body. This enables us to come back into our truth, our intuition. Simply said, taking back our power is the first step to end emotional eating. Emotional Eating versus Binge Eating versus Overeating Emotional eating is a continuum. At one end, the simple act of choosing food to soothe ourselves from time to time and towards the end binge eating. The primary criteria for binge eating involve eating a large amount of food in a short period of time. This is while feeling a lack of control over the eating episode as well as intense shame about the behavior. Where emotional eating is soft and also is described as mindless eating. On the other hand, overeating is interesting. When you breakdown the word OVER EATING it means eating over a certain amount. What is that certain amount? Who determines it? The term overeating is 100% derived from diet culture in which the amount you are allowed to eat is pre-determined externally and must not be exceeded. Otherwise, you’ll not lose weight or maintain weight. Overeating is the term used to shame someone not following the meal plan, diet, etc... The gift of emotional eating Plainly said, emotional eating is the act of using food to soothe uncomfortable emotions. Usually anxiety, stress, fear, anger, boredom, shame, etc... these emotions are present in our life for a reason. Emotions have messages for us… Deep, life-changing messages. Think of emotions as the radar for your life. Feeling good? Do more of xxx. Feeling bad? Do less of XXXX. Emotions are created from our thought and mindset. Emotions are then the secret message to let you know how you think and what you need to change. That’s the gift of emotional eating... a window into our truth and growth. What you'll learn listening to this episode: Emotional Eating versus Binge Eating versus Overeating? Why do we want to stop emotional eating? What is the gift of emotional eating? How to stop emotional eating? Answers to the 4 questions from podcast listeners about emotional eating, binge eating, and overeating. Mentioned on the show: Conquer 2020 and Thrive Program Follow Stephanie on Instagram Self-coaching article Self-coaching podcast episode Grab your FREE guide to Intuitive Eating