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

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 --- Finding the Courage to Do What’s Best for You In this special bonus edition of The Beyond the Food Show podcast, I’m sharing a powerful case study that will show you how transforming your relationship to food is not only possible without willpower but also transforming your entire life: kids, partner, work and all! To kick off this new segment of the podcast, I’m showcasing the story of one of the members of our Academy community, Jessica Tomasko. Jessica is in her 40’s, a mother of 2, wife, and a professional who, in her words, says she has spent her whole life binging and dieting. She was desperate, miserable, and scared that if nothing changes, she would spend the rest of her life suffering. Jessica is a source of inspiration for all women. Jessica agreed to do this to impact other women... like you. Visit https://www.stephaniedodier.com/podcast-episodes/ for complete show notes of every podcast episode In this episode I discuss Why is it worth your time and money to do the Going Beyond the Food Academy How the Going Beyond the Food Academy can help you not only as an individual but also as a mother The reasons why the Going Beyond the Food Academy is different from other weight loss programs Why we need to stop fearing our emotions How eating intuitively will help your body seek nutrition naturally In the last episode, I talked about how much is your desire to control your food and weight is really costing you. I was hesitant at first because I know the values and beliefs that many of us have around money and how sensitive it is for many women. However, after months of thinking, I’ve decided to speak publicly. Cost and money are the #1 reason why women do not take their knowledge to the next level, thus, creating changes and transformation in their lives. Nothing will ever change if we continue doing the same thing that resulted in our current situation. That applies to anything… If you are one of the women who's hindered by money to be able to create changes and transformation in your life, this episode is for you. Listen up! Click here. Leave me a review, if you enjoy the show and would love to encourage and support my work, leave me an honest review using this link, click here. For a podcaster like me, reviews are like a fuel... and I would appreciate hearing from you more than I could possibly say! Here's a quick tutorial on How to leave a review. Links mentioned in the episode: Register for the Going Beyond the Food Academy Academy Curriculum Academy FAQs Academy Student Reviews Get started with the Audio Training: How to Change Any Eating Habits

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 binge eating and restricting. Whenever somebody brings up the topic of how to stop binge eating, I vividly remember the day I caught myself binge eating. This story happens at the peak of my most restrictive dieting period. It was a Friday, at 4 o’clock in the afternoon. My plans with my partner just fell through; he decided to accept an invitation from his buddies to watch a game. I was left alone with no plans on a Friday night. I thought I’d just stop by the grocery on my way home, put on my PJ’s, and watch some movies. At the grocery store, I automatically gravitated towards the food I was restricting myself at the time: Carbohydrate, Dairy, and sugar (hint, hint Keto!) I grabbed a frozen family-size pizza, some fresh mozzarella, a bag of mini brownies, and a pint of Dulce Haagen Dazs ice cream. Food was going to be my companion as I hit the couch for a romantic movie night. By the time the first movie was over, I was sitting there on my couch with an empty box of pizza, a half-empty bag of brownies, and an ice cream pint just about done…I wondered what just happened. I suddenly felt the sting of self-loathing. Soon, I was beating myself up, calling myself names that I wouldn’t call my worst enemy. As I bullied myself, I quickly cleaned up and made all evidence disappear out of fear of anyone knowing. I have been very hesitant about sharing this story with you... But I want you to know that you are not alone. There is nothing wrong with you and you aren’t broken. There is a reason why you do this. Until you find it and work on healing it, binge eating will not go away. What is Binge Eating? Psychologists define binge eating as eating more food than most people would in a specific amount of time under similar circumstances. It is characterized by a sense of lack of control and is associated with negative emotions. Binge eaters have difficulty regulating their emotions and use food to cope with them. At the time, I knew that what I was doing was called binge eating or overeating, but I had no idea why I was doing it. I just thought something was wrong with me, so I kept it a secret. Afraid that others might judge me, I hid my shame and guilt behind a façade of strength. Then I punished myself by restricting food the next day. I now know that I eat to numb the emotions I didn’t want to feel and because of the food restriction, I was imposing myself. In today’s episode, we will explore how to stop the cycle of binge eating and restricting. What you'll learn listening to this episode: The spectrum of eating behavior Disordered eating versus eating disorder Overeating versus binge eating How to end the cycle of binge eating and restriction Diet Culture mindset in healing relationship to food Support to help you in your journey Mentioned on the show: Going Beyond the Food Academy Self- Assesment relationship to food Grab your FREE guide to Intuitive Eating Intuitive Eating Blog Canadian National Eating Disorder Information Center Canadian National Eating Disorder Information Center Hotline: 1-866-633-4220 US National Eating Disorders US National Eating Disorders Toll-Free Number: 1-800-931-2237

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 discuss if healthy weight loss is possible and provide an answer, too! Is it possible to lose weight in a healthy way? When is gaining weight enough when I try to eat intuitively? Is it wrong to still want to lose weight? I just want it because I don’t feel comfortable in my actual one? These are all super good questions and so valid considering the society we live in. We are surrounded by messages that we should want to lose weight and that we should aim to be in a smaller body. We have been taught from a very young age that: Health = Thinness Happiness = Thinner body If we aren’t in society's standards in our body size, we should be actively working really hard on getting “there” (aka smaller body) If the diet doesn’t work, it’s not the diet’s fault rather it’s our fault. We haven’t tried hard enough, exercised enough, or have enough will power, etc... The desire to lose weight is completely and 100% normal. Many of you know through your own experience that the proposed weight loss approach isn’t working so you are looking for an option, a healthy one. Is there a healthy way to lose weight? What you’ll learn listening to this episode: Is there a way to lose weight that is healthy? Should we be tracking our weight? How much weight do I gain eating intuitively before it’s enough? I feel uncomfortable in my body, what should I do? I feel unsexy in my body how to work through this? Mentioned on the show: Beyond Keto Free Workshop Free Intuitive Eating Guide Waitlist Intuitive Eating Project

Starting your intuitive eating journey on your own meaning to help, no professional, no course... just you and the book. This episode is for you! The intuitive eating learning journey Just like you had to learn to diet years ago... you need to learn to undiet. Just like dieting took time and effort, unlearning diet culture and all of its side effects takes time and effort. Any new behaviors, actions require the same learning curve. Learning to eat intuitively is no different. In today’s episode, we answer listeners' questions about intuitive eating and this Q&A and dedicated to the women who are learning intuitive eating on their own... no support, no professional help. Listener questions we answer on this podcast: Intuitive Eating doesn’t stick for me? I’m eating emotionally How can I control myself emotionally? I still want to weight myself in? I can’t seem to throw the scale away. How do I stop binging? I stop dieting but now I can’t seem to stop eating How do I know my set point? I’m often not hungry for lunch…just want to have a nice dinner? Is this “bad”? Why do I have thought about eating when I’m already full?

“So I quit dieting … what do I do next?” This is where all women begin their journey into intuitive eating. Maybe you know the answer to this question because you’ve been there. Or perhaps that’s the question you are asking yourself right now. Most women have been indoctrinated into diet culture at a very young age and have been living according to diet culture’s rules since then. Most women don't even realize that they can say no to diets. That there is another way of living beyond restricting food and hating their body. That’s until they learn that diets don’t work and they aren’t the problem, diets are. Quit dieting Women then decide to not diet anymore. A sense of being lost then takes over because if they don’t diet what are they to do. Most of us have never consciously not dieted or not want to be on a diet. That’s when the question: “So I quit dieting... now, what?” comes along. In today’s episode, we will answer this question. We will give you the exact steps for you to take when you stop dieting. What you'll learn listening to this episode on quitting dieting: What to expect when you stop dieting The pendulum swing Investigate the damage The process of unlearning dieting The journey of becoming a normal eater… again! Mentioned in the show: Quiz- Why you struggle with food Intuitive Eating Project

Non-Diet Business Training is essential for any women health entrepreneurs starting their business adventure in the non-diet health approach. Your business success means women’s learning how to ditch diet culture. Your willingness to accept that your business success means more lives transformed is key to your being successful in your professional journey. In the same way, you ask your client/patient to invest in themselves by working with you: are you investing in yourself to be successful in your business? Non-Diet Business Training In episode 2 of season 1 of the Pro series, we discovered why crafting a business strategy is so important to your overall business. Without the foundation of a strategy, there’s very little chance your business will grow and transform hundreds of women’s lives. In today’s episode, we will discover the various business model available to you to create your business strategy. A business model is a framework for how you will create value. It answers fundamental questions about the problem you are going to solve, how you will solve it and the growth opportunity within a given market. What you’ll learn listening to this episode: What is a business model Why it’s important to have a business model Look behind the scene of my business model The one thing that most important to your business success Mentioned in the show: Mentorship ProgramFree Intake FormsPRO Series - Free Training & Resources PRO Podcast series - Full listing

In today’s episode, I’m joined by Sarah Cogliati, a student of the Intuitive Eating Project. Sarah agreed to share her story on the podcast to show women what is possible when we finally make the choice to accept our bodies. After 30 years of yo-yo dieting, liberation is possible! Sarah has been on her journey of body acceptance and making peace with food for a few years and now has become a certified coach, meditation teacher, and kick-ass spin instructor. She coaches other women on the same journey as her. I’m so excited to share this empowering discussion with you! In this episode we discuss: Sarah’s visit to a pediatrician at 8 years that impacted the next 30 years of her life. How she was praised for losing weight in her teens The serendipitous moment at the gym to make her dream come true The mindset coach that showed her what’s possible Sarah’s tips for joyful movement Sarah’s process to deal with limiting beliefs Mentioned in the show: New Quiz - Evaluate your relationship with food Intuitive Eating Project

The business transition from the traditional model of nutrition and health to the non-diet model can be scary but also can be life-changing. As with everything in life, how you approach the need for you to transition your business will make the journey scary, filled with anxiety and uncertainties OR you will make the journey pleasurable, filled with learnings and growth both personally and professionally. I want you to take a moment and reflect upon your client and patient for a moment. When they come to you and you stand in front of them presenting Intuitive eating and the non-diet approach to health. Does your client feel scared at the thought of not dieting? Hell yess… Do they feel anxious about potentially gaining weight? Hell yess… Are they uncomfortable with the uncertainty of not knowing what will happen? Hell yess… Most of your clients will trust you and move forward following your guidance. Leaning into you for leadership. They will face their fears because the pain of staying into diet culture is greater than the one of facing their fears. This episode is for all of you, Health PRO’s that know that making the transition to a non-diet model is the right thing to do but are crippled with fear. I ask you to be as courageous as the people who daily face their fear and ditch diet culture, make peace with their body, and overcome fatphobia. Rachel’s story of transition The best way for me to express the possibilities that are in front of you is not with teaching but instead with inspiration. The best way I know to inspire is with lived experience. I’m welcoming a colleague, a good friend, and mentee, Rachel Molenda. Rachel will be sharing her lived experience as she transitioned her business over the last 12 months to the non-diet model. What you’ll learn listening to this episode: Rachel’s origin story How her own relationship to food led her to this work. Rachel did a traditional model very successfully Rachel shared how she was trying to be someone else “I was living my life as a fiction” moment that changed everything The business transition step by step The transition culminates with the launch The BreakFree method Right now, Rachel is learning intuitive living Connect with our guest Rachel's website Rachel's Instagram Rachel's Podcast Break Free Method Mentioned in the show: Mentorship ProgramFree Intake FormsPRO Series - Free Training & Resources PRO Podcast series - Full listing

Love versus fear. Believe it or not, the opposite of love isn’t hate. It’s fear. All emotions basically fall under one of two categories — love-based emotions of fear-based. Our emotions direct the choices we make daily. Our emotional state informs the decision we take in our lives. They create the action we take towards our dreams, goals… life! Productive emotions will produce productive actions, choices, and decisions. On the other hand, unproductive emotions will produce unproductive actions, choices, and decisions. Love-based emotions include love, hope, joy, gratitude, peace, faith, trust, confidence, happiness, connection, forgiveness, openness, passion, freedom, harmony, honesty, beauty, compassion, self-love, self-appreciation, respect, acceptance, understanding, etc. Fear-based emotions include fear, anger, grief, shame, guilt, bitterness, judgment, jealously, frustration, doubt, insecurity, etc. Hating your body is an action informed by fear-based emotions. Dieting is a choice we make directed by fear of being fat. Love-based choices liberate. Conversely, fear-based choice constrict. In today’s episode, I’ll teach how this decision filter – Love versus Fear directs decisions you take daily towards your life. What you’ll learn listening to this episode: What does love versus fear mean? How to make love-based choices instead of fear-based decisions Walk through a clear and relatable example of choosing love versus fear

Women don’t diet because they enjoy dieting. Women who diet do it because they think they have to. From a very young age, women have been socialized that they are their physical bodies. Women have internalized that their worth is associated with their body and its ability to achieve the expectation from diet culture. Not sure... let’s look at research released by Dove, for their ‘Self-Esteem Project’, It found that 96% of women in the UK reported feeling anxious about the way they look, compared with 86% in China, 72% in Brazil and 61% in the US. Only 4% of the women in all the countries surveyed would consider themselves ‘beautiful’, and by the time girls reach 17, 78% will be ‘unhappy with their bodies’. Helping women leave and recover from diet culture is a feminist issue. In today’s episode, we will discover why as health professionals, we need to adopt a specific non-diet approach for women. What you’ll learn listening to this episode: Why a non-diet approach specific to women? Feminism & diet culture The intersection between diet culture & women history Women socialization to diet culture Women internalization of diet culture Dieting is a feminist issue Women empowerment Non-diet Approach for women Professional Training Non-diet Approach for women mentorship Links mentioned in the episode... Mentorship Program Free Intake Forms PRO Series – Free Training & resources PRO Podcast Series - Full Listing Women Food and Power

Body fantasies sound like this: “When I finally lose weight I will ______” or “If my body could be different I would ______” or “If I could look younger I would _____” And you can fill the blank of what will happen once you get to live your body fantasies with one or many of these: I will be happy I will feel lighter I will be sexy I will be confident and do _____ I’ll get the promotion I deserve I will be successful and I’ll achieve ____ I’ll feel good about myself I’ll start dating I’ll be more outgoing I will finally fit in the clothes that I used to love to wear I will be more confident I will go out and enjoy life I will be a better sexual partner I will be desired by my partner I will feel more confident My life will be easier Moving my body will be easier I’ll be able to stop eating when full I’ll be relax I’ll be healthier My mom will finally stop commenting on my body My kids won’t feel a shame to be with me Etc….... Body fantasies definition It’s when you believe that life will unlock all that you be wanting once you get the body that you consider to the perfect or at least good enough It’s when you believe you put things on hold because you haven’t GOT that fantasy body, that illusionary body that will ALLOW you to be happy, healthy, and confident… and sexy lol! When you obsessed about losing weight, reshaping your body, reducing your wrinkle lines, become optimally healthier, control your food so you can finally change your appearance and unlock your dream life It’s when one of the most important parts of your personal life is about changing your body. It's when you put your life on hold until you feel deserving enough On today’s episode you’ll learn listening to this episode: What are body fantasies? Do you have body fantasies thoughts? Where does body fantasies come from? The intersection between body objectification and internalization Opting out of body fantasies Mentioned on the show: Women Food and Power Conquer & Thrive Program Breakthrough Consultation Get Started with Intuitive Eating – Free Guide

In the first three years of clinical practice, I thought I was addressing the root cause of my patient health concerns. In my training in holistic health & functional medicine, we are trained on addressing the underlying or root cause of chronic disease, taking into account the whole person including their environment, genetics, and lifestyle factors. Addressing the root cause is fundamental philosophy and honestly, the pride of alternative health approaches: resolving the root cause vs. just dealing with side effects. I was asking a lot of questions and doing an in-depth assessment with the goal of uncovering the “real issue” that no other health professional had identified yet. This unidentified root cause was, as per my training in functional medicine the reason why my clients were “still struggling”. Was I really addressing the real root cause”? In today’s episode, I open the discussion to find out if we really addressing the real root cause with our traditional health coaching and nutrition model? What you’ll learn listening to this episode: What’s the real root cause? Why healing the root cause is so important Weight stigma Fatphobia Body Image healing Health can be weight neutral How the non-diet approach address the real root cause Links mentioned in the episode... Women Food and Power Mentorship Program Free Intake Forms PRO Series – Free Training & resources PRO Podcast Series - Full Listing

What are you hungry for? What are we truly hungry for? Is it food? If it was, then eating will appease our hungers. But it doesn’t. That we crave, overeat, binge we never feel full. It’s not enough and feels like it’s never going to be enough. So, if food was the answer to our hunger then we would feel full. But it’s not. Could it be that what we are hungry for is not food? Is it possible that we “think” is food hunger is actually a hunger for something else? What I’m proposing to you today in this episode is to consider that what you think is a food issue is not. I would like you to consider that hunger can be for something else beyond food. In this episode of What are you hungry for, we will: explore two basic human needs that could present itself as hunger but aren’t need for food explore how you can satisfy these basic human needs Know that this information we share today in this episode is extremely powerful and can cause you to be upset at first... and it’s ok. It’s part of the healing process. “The truth will set you free, but first it will piss you off.” -Gloria Steinem Mentioned on the show: Women Food and Power Breakthrough Consultation

Any non-diet business coaching must include a segment on non-diet marketing. For many, the words marketing is “yucky” or even “salesy”. Many of my new intuitive eating business students at first will tell me “I hate that part of my job”. Is that you, too? If you are a health professional and have a private practice, then marketing is a vital part of your business. This is even more relevant for non-diet approach health practice. To help you fall in love with marketing so that you can thrive in your business, this article will discuss… Understand the non-diet business coaching framework The best non-diet marketing strategy The 3 pillars of non-diet marketing Pillar 1: Ideal Client Readiness Pillar 2: Emotional Connection Pillar 3: Nurturing Non-diet Professional Training Center Non-diet mentorship program Links mentioned in the episode... Webinar Non-Diet Marketing Mentorship Program Free Intake Forms PRO Series – Free Training & Resources PRO podcast series – Full listing

In today's episode, we'll listen to an Academy student's 40-year battle with food and body image... In today’s episode, I’m joined by Ann Killin, a student of the Going Beyond the Food Academy. Ann agreed to share her story on the podcast to help other women take the step forward in healing in their relationship with food and body. Ann is being very vulnerable and open about her life journey. She shares how her struggle was brought on by a single comment from her father. The struggle then continued for 40 years... In this episode, we discussed: How one single comment from a caregiver triggered a 40-year battle with body image and food. The side effects of chronic dieting throughout her life. How she attracted partners, relationships that match her level of love towards herself. The health crisis that triggered her to do her work to heal her relationship to food. The reason why reading the intuitive eating book wasn’t enough for her Advice Ann would give to anyone listening that she wished someone would have told her. Mentioned on the show: Going Beyond the Food Academy Get Started –Free Guide

Diet mindset professional training was not available when I started my transition to a non-diet approach to nutrition and health as a clinical nutritionist; I had to figure it out on my own. Piece it all together… I shared my professional transition that my client Carolyn triggered in First Do No Harm: The Intuitive Eating Mentorship Journey. I argued that the current model of practice for a nutrition professional top-down approach is causing more harm to a particular segment of our clients. The female yo-yo dieter...which is, unfortunately, the vast majority of our client population. The solution: The bottom-up approach. Start first with addressing the diet mindset so you can talk about nutrition and health later in the journey. In this article, we will cover: Diet Mindset Professional Training How human make food choices How the diet mindset develops Common thought errors Diet Brain: The adaptation Self-Coaching for Intuitive eating Links mentioned in the episode... Mentorship Program Intuitive Eating Intake forms PRO Series – Free Training & resources PRO podcast series – Full listing Set Point Podcast Self-Coaching Article

In today's episode, we'll explore sugar cravings and intuitive eating “Is it bad to have sugar cravings?” “Why does our body crave sweets?” “Is sugar addictive?” “Why eating sugar leads to binging?” “What is my body trying to tell me when I crave sugar?” “Why do I crave sugar at night?” These are all normal and almost expected questions given the current perspective of our society (read here diet culture) on sugar these days. As a result, many of my community members have been asking these questions. You likely do as well. Fat is bad ... no, no, now it’s sugar! 30 years ago, it was fat. Everyone was absolutely convinced that fat is a food of great danger. We avoided it at all costs. Created food and diets that were “low fat”. Fast forward to today... we giggle at this moment of history. Now, we have shifted to sugar being the villain. What will we say 30 years from now? Human loves dichotomy. It makes us feel safe. It makes our food choice simple. Facts are: fat is good. Sugar is bad. Nutrition is not that simple. This reductionist approach to food is called nutritionism. Looking at food at the nutrient level only is inaccurate and dangerous. People don’t eat nutrition, they eat food. – Margaret Mead Our brain wants sugar The human brain is what drives food choice. Not intellectual knowledge around nutrition and health. The human brain loves sweet flavor for one good reason: sweet food is typically food that is dense in calories. Calories to the human brain mean fuel and survival. We dig deep into this notion in the podcast. Sugar addiction The concept of sugar being addictive is not supported by science. Science is clear that the addictive behavior in rats around sugar is only present when sugar is restricted. We will unpack this complex topic in the podcast. Sugar and inflammation The last segment of this podcast episode is around the fact that sugar is a pro-inflammatory food and therefore should be avoided. At least this is the argument of the wellness and health industry to make us fear sugar. But is it? We will explore this on the podcast. What you’ll learn listening to this episode about sugar cravings and intuitive eating: Why human love food dichotomy Nutritionism Why the human body craves sugar The state of sugar & food addiction Sugar cravings good or bad How intuitive eating engage with sugar cravings

In today’s episode, we are going to explain what an intuitive eating business is really about. Starting an intuitive eating business can be overwhelming and scary. Even those that have a regular health practice to transition to a non-diet model can be frightening. We will reveal what steps you should take to create a heart-centered intuitive eating business that will be successful. In this episode, we will cover: What is the business of intuitive eating? What is an Intuitive Eating Coach? Serving versus Selling non-diet model of business. Who do we serve in an intuitive eating business The first step to start an intuitive eating business Why Non-Diet Business coaching is different What is a Non-Diet Mentorship program? Links mentioned on the episode Mentorship Program Intuitive Eating Intake forms PRO Series – Free Training & resources PRO podcast series – Full listing

In today's episode, we'll explore the #1 enemy to intuitive eating, internalized fatphobia “You are so beautiful Stephanie! …. It’s ok for you to be bigger but not for me.” Not that I hear this statement a lot when I meet women but most often when we have known each other for a bit. This statement or something similar will be shared typically when my students are struggling with their journey in becoming an intuitive eater. These women try really hard but something is just not clicking. It’s like something is holding them back to fully engage with their internal nutritionist. Internalized Fatphobia What is holding them back is their own fear of fat. Their internalized weight stigma after years of being exposed to diet culture. Their own phobia of being fat; internalized fatphobia. That’s the #1 enemy to their journey of becoming an intuitive eater. And it’s normal. To some degree, completely expected considering the society in which we live in. Western societies are fatphobic societies. Modern societies are sizist societies laden with sizeism, the discrimination based upon a person’s body size. We have been conditioned from a very early age to fear being fat. We’ve heard comments about people’s body size, our body has been commented on, we also commented on other people’s bodies; all along thinking this was “normal” behavior. To some degree, “justified”. Until one day, you realize that you have become your own oppressor. You have bought so deeply in society sizeism that you have become your own abuser. It's when you have convinced yourself that you do not deserve the same things, the same treatment that thin people get. Intuitive Eating and Fatphobia When you live in a mind that is fatphobic, the fear of being fat will stump your ability to release food rules and experience food freedom. The fear of being fat is greater than the love for being free. Intuitive Eating requires unconditional permission to eat. That’s the sticking point with internalized fatphobia. When your fear of being fat is greater than the love for being free, you will not give yourself full permission to eat. Point. Working through your internalized fatphobia then becomes the next step in your journey. Intuitive Eating: Teacher Body Size The unspoken truth is the unconscious impact of your intuitive eating teacher’s/ therapist’s body size on your internalized fatphobia. If you are in a large body and your teacher is in a small body, you may have an unconscious aspiration that intuitive eating will deliver a smaller body for you as it did for your intuitive eating leader. In fact, many women who live with undetected internalized fatphobia will select their teacher/ therapist based on their body size. That choice will fuel their internalized fatphobia and keep them stuck in their intuitive eating journey. “You can’t be what you can’t see” - Victoria Welsby In today’s episode, we welcome Victoria Welsby. Victoria is a world-leading expert on body image and confidence, TEDx speaker, and best-selling author. She went from being homeless, abused with self-esteem that was achingly low into the courageous fat activist and change maker she is today. Victoria helps people fall in love with themselves and is dedicated to shifting the way society views fat bodies. What you’ll learn listening to this episode: What is internalize fatphobia Determine if you are fatphobic What to do with fatphobic thoughts The interplay between fatphobia and intuitive eating The body size of your intuitive eating teacher influences your own fatphobia Intersection between feminism & internalized fatphobia Mentioned on the show: Get Started –Intuitive Eating Guide The Intuitive Eating Project Fierce Fatty Podcast Victoria Ted X Talk Connect with our guest: Website Instagram Facebook

Welcome to Season 1 of the Beyond The Food PRO podcast series. This 8-part podcast series is created to educate female health professionals on a non-diet approach to food, weight, and health. In today’s episode, we discuss how we may be causing harm to our clients and patients by delivering nutrition services. By following a traditional model of nutrition and health care for women we may be aggravating an underlying condition and symptoms. In this episode, I share my patient Caroline (fictitious name) story along with how she changed my practice forever. Caroline had a disordered relationship with food due to years of chronic dieting. All of my assessment tools and training never accounted for this condition simply because of the traditional medical system chronic dieting is “normal” ... yet it has devastating health consequences. Here’s what we cover in this intuitive eating mentorship episode: My client Caroline’s story As a nutrition expert, are we causing harm to our clients? What is a non-diet approach to food & weight How to shift to a non-diet approach in a professional practice Continuing to earn a living while not selling weight loss How to get started with a non-diet approach to health If you would like to listen to the article in audio format the Going Beyond The Food Show – Pro Series Season 1 Episode 1 Links mentioned on the episode PRO Series – Free Training & resources Mentorship Program Intuitive Eating Intake forms

In today's episode, we'll talk about the five stages of intuitive eating The journey of becoming an intuitive eater is very different than the one of dieting...here we will look into the five stages of intuitive eating. We have to understand that becoming an intuitive eater is a process. It’s a process of restoring a safe of trust with our bodies that were rob from us when we became a dieter. Furthermore, it’s a process of healing. Healing is not linear. It’s filled with ups and downs. Self-compassion is at the root of intuitive eating. It’s the foundation of all practices of intuitive eating and the attitude that will allow you to successfully make peace with food and your body. Therefore, intuitive eating is about rebuilding a relationship of trust and respect with our innate body wisdom. The stages of intuitive eating Your willingness to see your journey with curiosity instead of judgment is the key process of navigating these five stages of becoming an intuitive eater. Readiness Exploration Crystallization Intuitive eater awakening Intuitive eater What you'll learn listening to this episode about the five stages of intuitive eating: The stages of any transformation Signs you are ready to start the journey of intuitive eating What to consider as you start your journey of intuitive eating Five Stages of Intuitive Eating The duration of each stage Mentioned on the show: Get started with intuitive eating– Free Guide Non-Diet PRO – Get Started Intuitive Eating Project Intuitive Eating Resources

In today's episode, we'll explore intuitive eating for the family, successful integration with Dr. Jillian and Sally “The last thing I want to do is to pass my food issue to my kids”- This is a quote of many of my new clients and students. The majority of women in my community share my story of being introduced to the world of dieting at an early age. And for years we believed that it’s the way to go to control our eating and improve our body image. Until such time, we finally realized that diet doesn’t work. It’s just a band-aid solution to something that needs a permanent solution. We don’t want to pass this kind of relationship to food to our children. We don’t want them to live their whole lives restricting, which actually brings about more craving. Instead, we want them to practice intuitive eating and learn to be competent eaters as they grow up. But how do you raise your kids to become competent eaters and body confident? How do you undo years of restrictive eating with your kids and family mindset? In this episode of the podcast, we have two guests to help you with these questions: Dr. Jillian Murphy, a Doctor of Naturopathic Medicine focused on family and children eating patterns. She uses up-to-date eating psychology, clinical insight & guidance around diet culture, health, and weight to teach individuals WHY they stay stuck in negative patterns around food and constant body dissatisfaction. Sally Glaspie, a mother of 3 who recently became an intuitive eater after years of dieting. She studied in our Intuitive Eating Project 5-week program where she learned how to become an intuitive eater. What we talked about in today's episode of intuitive eating for the family, successful integration: The process to normalize food with children The division of responsibility between children and parents. The competent eater model versus intuitive eating model Words to use with toddler, kids, and teens Developing critical thinking in our children about food choices Gluten police: what happens when you stop restricting gluten How to address the sweet foods and sugar How to address nutrition education from school Can’t wait to hear your feedback! Mentioned on the show: Free Intuitive Eating for Kids Podcast Series Ellyn Satter’s Books The Intuitive Eating Project Never heard of Intuitive Eating and want to get a free introduction? Get your free guide to intuitive eating here Connect with Dr. Jillian Murphy Website Instagram Facebook

In today's episode, we'll explore non-diet health strategies, supporting your well-being and immune system. The last thing we need is more stress or fear-mongering health scare. We need love, hope, and ease. And, that’s what I intend to give you in this episode of the podcast. In this episode, I’ll teach you non-diet, non-restrictive health & wellness strategies for today’s situation that require no supplements or special products...and specific for women who struggle with food and body image. These well-being strategies are compatible with intuitive eating & health at every size. These tools are part of and are grounded in a weight-neutral approach to health. These are what you'll learn listening to this episode: The one thing we must all do as women to support our health in this special time. 5 tactics to support your health specific to women struggling with food and body image should adopt now. No restrictions, special products or supplements required. Why "boosting" your immune system is just another gimmick from diet culture and what to do instead. The real reason you are experiencing anxiety and stress and one free solution that will be a game-changer This is a weird time sister. I’m here for you and I hope this episode will serve you and your family. No matter what’s going on in your corner of the globe, I want you to know that I’m sending you and your family love. No matter how this global situation has affected you and your family, I want you to know that I’m thinking of you and our community. I’m committed to showing up in ways that contribute to this being a healing experience for all of us. With love, Stephanie Mentioned on the show: Free Self-Care Checklist Access Here Complete Masterclass Access Here Free Download Podcast Roadmap Here The Intuitive Eating Project Instructor lead program Support group with lifetime access Coupon for $50 off: PEACE50 until April 14th 2020. Register here: Join the Intuitive Eating Project Reference Article: Health Beyond Dieting

In today's episode, we'll learn how to manage your mind and emotions in time of the coronavirus This is a very special episode of the podcast... for the first time ever I’m sharing the recording of a coaching call from the Going Beyond the Food Academy. I’ve never done this before... these are special times with the coronavirus. In this episode, you will learn how to manage your mind and emotions with COVID-19; The Coronavirus is a neutral event…. The #1 thing you can do to remain calm How to process your emotions with COVID-19 How to use the self-coaching model in the context of uncertainty Why our old behaviors & thoughts resurface with uncertainty If you only do one thing do this ONE Mentioned on the show: FREE Emergency resource Canadian National Eating Disorder Information Center Hotline: 1-866-633-4220 USA National Eating Disorders Toll-Free Number: 1-800-931-2237 Free Non-Diet Health Class Free Download Podcast Roadmap Here The Intuitive Eating Project Instructor lead program Support group with lifetime access Coupon for $50 off: PEACE50 until April 14th 2020. Register here: Join the Intuitive Eating Project Join Going Beyond The Food Academy

In today's episode, we'll talk about stress eating in the time of uncertainty. I keep thinking about a time in the future when we will be older, sitting on the porch rocking our chairs, recalling this time. We will remember the time the Coronavirus came into our lives and made us go within. We were isolated, became quiet. That’s what happened to me. I first made sure I was safe and that my loved ones were taken care of. Then I asked myself… How does Beyond The Food fit into this? What is my role? How can I lead? I turned to you and asked what you needed. The answer came quickly: stress eating, diet thoughts, health. So I went to work for you... What you’ll learn listening to this episode on stress eating in this time of uncertainty: Why we stress eat in time of uncertainty Normalize what is going on right now with your eating Explain why the desire to control and diet are coming back Give 5 tools to help with stress eating Answer questions submitted by listeners Mentioned on the show: FREE Emergency resource Canadian National Eating Disorder Information Center Hotline: 1-866-633-4220 USA National Eating Disorders Toll-Free Number: 1-800-931-2237 FREE Podcast resources Podcast 220 – Cycle of binging Podcast 211- The gift emotional eating Podcast 228- 5 steps to self-care The Intuitive Eating Project Instructor lead program Support group with lifetime access Coupon for $50 off: PEACE50 until April 14th 2020. Register here:

In today's episode, we'll learn about your child's body image. “How can I positively influence my child's body image?” That’s a reoccurring thought in many mom’s minds. Many moms will say openly: “The last thing I want to teach my daughter is to pass on my issues with food and body”. If this is you, you’ve got to listen to this episode of the Going Beyond The Food Show. I recently discovered an amazing book that will help you as a mom to open the communication about body image with your child “Her Body Can”, @herbodybooks. As many know, I strongly believe in lived experience and I’m not a mother so... I asked a mom to come on the show and chat about this. She’s also the author of this powerful children's body image book. Our guest for this very important topic is Katie Crenshaw. Katie is a mom of 3 children between the age of 3-11 years old. Katie is a lifestyle blogger and the author of Her Body Can. "Her Body Can" is a #1 Best-selling Children's Book of poetic self-love and body positivity declarations for all young girls. Her book aims to encourage our girls to create a reality for themselves in which they love themselves and their bodies for exactly who and what they are, instead of learning to judge themselves and hate their bodies for what they are not. What you’ll learn listening to this episode: Katie’s experience as a mom of 3 with body image conversation How a former chronic dieter, now a mom of 3, engage with food with her family The role of mom in the evolution of kids’ body image A very important message for all moms Mentioned on the show: Her Body Can Book - Purchase Body Acceptance Project Intuitive Eating Project Connect with our guest: Website Instagram

In today's episode, we'll talk about how the fear of gaining weight is holding you back. “I’m terrified to gain weight!” So, we did a survey a few weeks back following the opening of the Going Beyond The Food Academy and we ask women who have shown interest in joining the program and ended up not to – why? Why did they decide not to join us? The answers were fascinating and very revealing... “I can’t seem to overcome the fear of weight gain and trust the process” “I haven’t FULLY been able to embrace ALL of the sides of not dieting yet.” “Want to believe that weight doesn’t play a role in how I feel physically but I can’t... so I need to lose weight” “In certain ways, when I get to a certain weight and physically can’t do things comfortably so I need to lose weight” “So, I’m not fatphobic. It’s ok for others to be overweight. I support them but for me it’s different. I don’t feel comfortable at a higher weight so I have to manage my weight.” “Terrified of gaining more weight” “I am EXTREMELY uncomfortable so I need to resolve this first” “I’m afraid to try a non-diet approach as I think I’ll gain weight”. I know I was right there with all of these women 8 years ago when I first encountered the concept of not dieting. I stayed stuck there for 3 years... painfully stuck! The Fear of gaining weight First thing, we all need to realize the mere fact that you have entertained the possibility of not buying into diet culture anymore as a celebration. That you are considering becoming free from the shackles of dieting and body hatred to me is a win! So yeah to you... And yes, you are right as you realize that in diet culture, stop restricting food and over-exercising you may gain weight. It’s a possibility. Just like not gaining weight is also a possibility, so is losing weight. What you are realizing is that you will need to let go of control. That’s what is freaking you out. Not being in control. The freedom and the self-confidence you are seeking by being here, reading this post, listening to the podcast will only be accessible to you when you become willing to not be in control. One cannot be free and yet be in control. Freedom means accepting to go with the flow. And that’s scary... Your body is in charge of your weight Your body in all of its beauty and complication is really the one in charge of your weight. That’s why diets do not work. Dieting moves you in a false belief that if you can’t work hard enough and think hard enough about how to control food and exercise, you will be in control of your weight. Letting go of this belief is the work... In this episode of the Going Beyond The Food Show, we will dissect this fear of gaining weight together. What you'll learn when you listen in today's episode: Why it’s normal to be concerned with weight gain Where the fear of weight gain comes from The link between fear of weight gain and your power 4 steps to overcome the fear of weight gain Mentioned on the show: Register for March 2020 Education Workshop Health Mastery Program Get Started with Intuitive Eating

In today's episode, we'll explore eating intuitively with diabetes. Can you blend intuitive eating and diabetes together? I know this may feel counter-intuitive. As a matter of fact, I hear and get this question very frequently because let’s be honest, food restriction and weight loss are what Dr.Google tells us we must do in order to live with diabetes. Unfortunately, as with most health education available on the internet, it’s not the whole truth...or the truth at all. I wanted to create the ultimate guide to help you with your diabetes journey and intuitive eating... and I did! This is a collaboration with two colleagues that are expert in the treatment of diabetes under the lens of Health at Every Size and Intuitive Eating. Rebecca Scritchfield is a Washington DC-based Registered Dietitian Nutritionist and Certified Exercise Physiologist. And, she has been practicing weight inclusive, HAES care since 2008. Rebecca is also the author of the book Body Kindness and the host of the Body Kindness podcast. Glenys Oyston is a Los Angeles-based Registered Dietitian Nutritionist. In addition, she has been practicing a HAES® philosophy since 2010 and has provided extensive diabetes education for the past five years. Glenys is co-host of the Dietitians Unplugged podcast. What we cover in this episode of eating intuitively with diabetes: Is weight-loss the solution to treating diabetes? 5 most frequent myths about diabetes debunk The Health at Every Size approach to treating diabetes Where to find resources to integrate a non-restrictive approach to preventing and treating diabetes. Be sure to access the full blog for all the free resources! Mentioned on the show: Health Mastery Workshop The Ultimate Guide to Intuitive Eating and Diabetes HAES care for Diabetes Program Free HAES & Intuitive eating guide to diabetes management Where to find a HAES health professional: https://www.sizediversityandhealth.org/ https://haescommunity.com/search/ https://www.intuitiveeating.org/certified-counselors/ Connect with Rebecca Website Instagram Facebook Connect with Glenys Website Instagram Facebook

, In today's episode, we'll explore the anti-diet approach to health, the 5 steps to genuine self-care Does adopting an anti-diet lifestyle mean not focusing on health? For people who have adopted intuitive eating answering this question will be obvious: NO! For anyone looking from the outside that doesn’t understand (or for may know of) what the framework of intuitive eating, the answer is not so clear: You mean not following a diet is healthy? Umm... I get it... we live in a society that is not only laden with fatphobia but has a twisted perspective of what healthy eating should be. Health experts and diet gurus have led us to a false belief that in order to be healthy one must be on a diet. The anti-diet approach to health starts with these 5 steps to genuine self-care. The healthiest diet is no diet at all In fact, the healthiest diet that one person can be on is no diet at all. Adopting an anti-diet lifestyle actually means choosing health first. It means learning to care for your body in all aspects: mental, emotional and yes physical. Adopting an anti-diet lifestyle means choosing a self-care eating framework that teaches you to have a healthy and sustainable relationship to food: intuitive eating. Adopting an anti-diet lifestyle means choosing to care for your entire body, not just your physical appearance and body weight from a place of love instead of fear. It means moving your body from a place of joy instead of calorie deficit. Practicing it means setting boundaries so you can sleep better and longer. It means choosing food that makes you feel good instead of cycles of restriction and overeating, it means consistency in your effort towards health. You can’t hate yourself to health In the same way, you can’t bully your body into smaller weight, you can’t bully your body into health. Your body isn’t broken or isn't more “disciplined”. Your body needs love, care, and kindness. The truth is, your current state of health is the result of a complex mechanism of adaptation your body has chosen to adopt in an effort to keep you alive. From your body weight to your pain and disease: it was all created in an effort to keep you moving forward in the current environment. Your innate body wisdom knows what you need to stay alive. If you can see this, you will then be able to trust and respect your body and strive to support it and care for it. Health beyond dieting is possible. Health beyond weight loss is the future. Achieving health isn’t possible Health can never be achieved once and for all. It is a state of adaptation and will ebb and flow with life. As a matter of fact, health will vary with each stage of life, event, and bacteria your encounter. Health is a continuum and requires constant vigilance in monitoring and constant efforts in supporting your body's innate wisdom as it adapts and strives for your survival. How you can best support your body is the real question you must ask yourself. Choosing self-care instead a rigid health tactic is the best avenue when it comes to human health. Striving for Self-care Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Self-care is “something that refuels us, rather than takes from us.” as Agnes Wainman explained. It is not a set of rigid restrictions and activities that we dread doing and use our willpower to ensure we do daily. Moreover, self-care isn’t a selfish act either. It is not only about considering only our needs but it's also about knowing what we need in order to take care of ourselves, being subsequently, able to take care of others as well. As a matter of fact, self-care is realizing that if I don’t take enough care of myself, I won’t be in the place to give to my loved ones either. Self-care means different things to different people because we are all different and our body needs different things. That is why there isn’t one diet for all humans... It starts with a good relationship with self. For that, we must trust and respect our bodies in a space of neutrality so we can give it what it needs. Health Mastery Program The Going Beyond The Food Health Mastery is a program designed to teach women how to help support their body and their health in a weight neutral and anti-diet perspective. The Going Beyond the Food Health Mastery program is rooted in the Going Beyond The Food Method™️, a proprietary methodology that was created by Stephanie Dodier, Clinical Nutritionist. It is primarily designed to help women make peace with food and their body. It’s a five-step process that includes mindset, emotional regulation, mindfulness, body neutrality, and intuitive eating. The outcome of the Going Beyond the Food philosophy is the empowerment of women in their ability to care for their body and health in a respectful and consistent way. Women are able to focus their efforts on health outcomes beyond dieting and weight loss. The Health Mastery program is rooted in a weight-neutral appr

In today's episode, we'll explore about Healthism: The Desire to Be Healthy Gone Wrong with Dana Sturtevant -Be Nourished (Warning: Explicit Content) Healthism is a term new to most of us. Healthism can be defined as the preoccupation with personal health as a primary focus for the definition and achievement of well-being; a goal which is to be attained primarily through the modification of lifestyles. When I first read on healthism 6 or 7 years ago, I refute the concept. I thought it was my duty and the duty of all humans to do everything they could to be healthy.... that was my profession at the time. To motivate, push, and teach my clients to pursue health at all costs. The Dark Side of Healthy Living The truth is when I first encounter healthism and health at every size, I was knee-deep in wellness culture. I had recently realized that diet didn’t work and traded my pursue of thinness for a more politically correct journey, “the pursuit of optimal health”. For the last 25 years, I had dieted, controlled food, & exercised obsessively, lost and gain weight always to come back to the same point. The pursuit of health seems like the most logical option … if I’m healthy, I’ll lose the “unhealthy weight”. I studied every branch of alternative health medicine, in the hopes of finding what was wrong with my health so that I could finally be healthy “inside and out”. Obsessing about finding a solution that would unlock health, I spent thousands of $ in education, training, testing, and flying around the world to consult with health experts, cleanse, supplements, detox, etc. Judging myself for not being as healthy as it was possible, I was in a “healthy battle” with my body. I was going to force my body into the health status that I thought was going my best life. Healthism: Diet Culture Upgraded Version Healthism is in a way the upgraded version of Diet culture. Instead of judging people based on their “thinness”, it judges folks based on their health. Healthism judges people’s worth according to their health instead of weight. It holds health as something that everyone should value and attain just like “thinness” or “healthy BMI”. Healthism judges people based on their desire to attain health and their efforts towards attaining health. It believes it is one person’s duty to work hard to strive for health. If you are not doing so, there’s something wrong with you. Healthism, just like diet culture uses guilt and shame in an effort to “motivate” people to work harder to achieve better health. Healthism believes that health is the sole responsibility of the individual and says that a person’s health is based on their decision and behaviors. Just like I, Diet Culture see bodyweight as an outcome of one’s decision and behaviors. Healthism completely disregards the many other determinants of health including inequality, access to healthcare, trauma, oppression, genetics, etc... again just like diet culture. The solution is body trust My ill pursuit of health lasted 4 years. At the beginning of my forties, I realized that what I was really chasing for the last 30 years wasn’t going to come as a result of a thinner body or optimal health... The thing that I was chasing was never going to be caught because it was already here. In other words, I had it within me all this time. I was worthy right here, right now. My self-worth was never going to be a result of what my body looked like or how healthy it was. I was born worthy. Today, I’m on a journey now of rebuilding a relationship of trust, respect, and neutrality with myself and my body. Healthism: The desire to be healthy gone wrong with Dana Sturtevant In this episode of the podcast, we will explore the ramification of healthism with an expert in the topic, Dana Sturtevant. Dana Sturtevant is the co-founder of Be Nourished, LLC. She is a registered dietitian, educator, and trainer whose work focuses on humanizing health care. She co-founded and a co-creator of Body Trust®— a strength-based, trauma-informed, scientifically grounded healing modality that encourages movement towards a compassionate, weight-inclusive model of radical self-care to address body oppression, heal body shame and associated patterns of chronic dieting and disordered eating. What you'll learn listening to this episode: What is healthism How does healthism show up in day to day life How can we sit with health uncertainty Body Trust as a solution How body trust is disrupted by trauma, weight stigma Mentioned on the show: Health Mastery Registration Body Trust Summit How Healthism Impact Care Webinar Body Respect Book Intuitive Eating Get Started Guide Supporting Articles: Nutritionism Healthism Connect with our guest Website Instagram Facebook

In today's episode, we'll explore fat fertility & pregnancy with Nicola Salmon & Ashley Dorough It was a Tuesday night in early December and I was scrolling through my Instagram feed and started watching stories from my friend and client Ashley Dorough. What I saw was highly disturbing... it sent a chill down my spine. Testimonial after testimonial of women’s fertility journey: “I had to get a lap band surgery to be accepted in a fertility treatment” “The fertility clinic is refusing to treat me because of my weight” “I don’t want to go on a diet nor don’t I believe in intentional weight loss but I have no choice... no weight loss no baby according to the specialist” “At every appointment, both the nurse and doctor shamed me because of my weight... they say I put my baby at risk because I’m not trying hard enough to lose weight... and this, while being pregnant.” “I have PCOS and my specialist is refusing to do any treatment before I lose weight. No choice but to diet.” Yes, all of these testimonials are 100% true... all of these are from real women. ... and yes, before you ask, these were from the year 2020. Daily, women in “overweight” BMI body are refused medical fertility treatment because of their body weight and if they do get pregnant then they are fat-shamed once more because of their body weight. When You’re Told You’re Too Fat to Get Pregnant As a good professional, I started doing my research... I googled fat fertility. I found this June 2019 article from Virginia Sole-Smith, "When you’re told you’re too fat to get pregnant." ‘Patients are told to lose weight to have a healthy baby. But it’s possible that by doing so, you may be at higher risk for complications than you were before.’- Dr. Legro Dr. Richard S. Legro, a professor of public health services and chair of obstetrics and gynecology at Penn State University is quoted “I think we’ve been overexaggerating the benefits of preconception weight loss, in fact, a fixation on weight may be leading health care astray.” The article was filled with research on fertility and pregnancy in higher BMI. Must read for every woman. After much reading and research, I realized that I didn’t know much about this topic and I needed to educate myself. Most importantly, I needed to raise this issue and use my platform to bring awareness and resources to women struggling with this topic. This is how this podcast episode was born. In today’s episode, we have two experts on fat fertility and pregnancy. Being able to say “this is not my area of expertise” is essential in any health professional. Being able to refer to the expert is a sign of wisdom. So, I sought two experts for today’s episode. One health expert and one lived experience expert. Nicola Salmon is a fat-positive and feminist fertility coach and author of “Fat and Fertile”. Nicola is an acupuncturist & naturopath practicing in the UK and she supports fat people who want to get pregnant using her unique FAT fertility framework to find their own version of health without diets, advocate for their bodies, relearn how to trust their body and believe in their ability to get pregnant in their current body. Ashley Dorough is a stylist and fashion blogger at the House of Dorough, the website on her recovery journey from chronic dieting and lived experience in fat fertility and pregnancy. She’s a mama of two. What you'll learn listening to this episode: Is it true that people in bigger bodies have difficulty getting pregnant? How do you stay positive while trying to get pregnant in a fat body? How do I stop focusing on my weight and what to do instead? Proactive things to do when you want to get pregnant in a bigger body How to Advocate for your body with doctors who won’t treat you. Can they legally decline you? The risks of being pregnant in a bigger body? Any? PCOS. Do you have to lose weight to ovulate? Treatments for fertility in bigger bodies - Does IVF work for people in bigger bodies? Fertility Diets. Should I cut out carbs? Mentioned on the show: Going Beyond the Food Academy New-York Time Article Fat & Fertile Book Nicola Free Resources: Freebie - Fat Person's Guide to Getting Pregnant Free Resource - IVF and BMI Research Summary Connect with Nicola Instagram Free Facebook Group Website Connect with Ashley Instagram Website

In today's episode, we'll explore about post-traumatic dieting disorder, the intersection between trauma and dieting with Irene Lyon For 25 years, I was stuck in fear mode when it came to food. I was obsessed with controlling my eating has this was the only way that I could control my body weight. I was on high alert about food and the way my body appeared to others. Over time, I unconsciously disconnected myself from my body. In an attempt to self-protect, I numbed myself from feeling my emotions of shame, guilt, fear, and anxiety consistently triggered by diet culture. If you look up PTSD (Post Traumatic Stress Disorder), you’ll find many similarities between this diagnosis and my 25 years of chronic dieting career side effects. Some health experts are describing this similarity as PTDD (Post Traumatic Dieting Disorder). Post Traumatic Dieting Disorder (PTDD) Dr. Yoni Freedhoff was the first to coin the term PTDD in a 2014 article published in the Globe and Mail: “Dieting is predicated on suffering and humans aren't built to suffer in perpetuity. Why, despite knowing better, do we blame ourselves when the nonsense fails? Could it be a case of suffering from post-traumatic dieting disorder (PTDD)? Because, really, what are modern-day diets, if not traumas?” Recurrent restrictive eating may, indeed, feel traumatic and recovering from dieting—not just from emotional or binge-eating—may have lingering traumatic effects. The shame carried on by poor body image or weight stigmas (internalize or externalize) is felt in the depth of the nervous system and perceived as trauma to our body. A violation of our innate sense of worth. PTDD is not a formal diagnosis rather at this time a collection of symptoms. The part responsible for this collective of symptoms not being yet considered a condition is the fact that the medical establishment still believes in the due value of diets although research is clear that all diets have a 95% failure rate long term (5 years). In my opinion, we are 20 years away from fully understanding the ripple effect of chronic dieting in the human mind, body, and spirit. In today’s episode Our guest for this expert interview is Irene Lyon, a trained nervous system expert. She teaches people around the world how to work with the nervous system to transform trauma, heal body and mind, and live full, creative lives. What you'll learn listening to this episode: What trauma is and what it’s not. How we relate to food and body impacts our nervous system The impact of generational dieting The concept of Post Traumatic Dieting Disorder Traumatology: How to heal trauma Mentioned on the show: Healing Trauma free video series Going Beyond the Food Academy Registration Dr. Yoni Freedhoff's ARTICLE Connect with our guest Podcast Instagram Facebook

In today's episode, we'll explore why intuitive eating isn't working for you I often get messages of this nature “… but intuitive eating isn’t working for me” Or “Intuitive eating sounds good but it’s not going to work for me because....” Is this you? I know it was me when I first encounter intuitive eating years ago. After years of chronic dieting, I was convinced that something was wrong with me that couldn’t be fixed by intuitive eating. In some way, I thought I was special... The truth is you can’t fail at intuitive eating. You can feel “stuck” but in itself, intuitive eating is still working... Beyond the fact that we were all born intuitive eaters and remain intuitive eaters until we encounter our first diet, intuitive eating in itself is a framework, not a pass or fail program. And typically that the first reason why intuitive eating doesn’t work for women... we approach it as a diet, not as an eating framework. Intuitive eating is a complete framework around the entire eating experience. From the thought we have about food, before even eating the food, to the actual eating experience, to the aftermath of eating and all the emotions around the eating. In this episode, we are going to explore: The top 5 reasons why you are struggling with intuitive eating 4 pillars that need to be present in your intuitive eating journey 10 case studies from real women as to why they think intuitive eating isn’t working for them What questions to ask to figure out why IE isn’t working for you Mentioned on the show: FREE Self-Compassion Workshop Going Beyond the Food Academy Registration Get Started with the Intuitive Eating Guide

In today's episode, we'll explore about anti-diet movement with Christy Harrison Diet is quickly becoming the dirtiest word in wellness. The anti-diet movement is growing very, very rapidly. But what does it mean “anti-diet”? Anti-diet means anti-diet culture. Diet Culture is the system of oppression that promotes thinness and equates it to health and moral virtue. It promotes weight loss as a mean of attaining a higher status and demonize certain ways of eating while elevating others. However, anti-diet doesn’t mean anti-dieter. It doesn’t mean shaming people who diet. Dieter is, in fact, acting “as expected” in a society laden by weight stigma which marginalizes larger bodies. The Anti Diet is a movement raising against diet culture, not dieters. I think in many ways it’s a female fight because women are so often targeted by the diet industry. Women, especially, end up tying their self-worth to how they look, and the diet industry teaches us that that’s what matters most as a woman. In today’s episode, we will explore the anti-diet movement with Christy Harrison, MPH, RD, CDN, an anti-diet registered dietitian nutritionist and certified intuitive eating counselor based in New York City. Christie hosts the podcast Food Psych and recently released Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating book. What you'll learn listening to this episode of anti-diet: How Christy’s food journey led her to write this book Why we have a diet culture epidemic NOT an obesity epidemic… The history of diet culture Why diet culture is morphing into wellness diet Best buying interest (fear) versus detriment buying (love) Mentioned on the show: Register Workshop Get your copy: Anti-Diet Going Beyond the Food Academy Connect with our guest Podcast Instagram Facebook

In today's episode, we'll talk about diet culture antidote What is the most potent diet culture antidote? Have you recently discovered that you have been under the spell of Diet Culture and want out? You are not alone, sister... In fact, there are millions of us looking for the solution. The most effective countermeasure to the influence of diet culture is self-compassion. An antidote is defined as a drug, substance, or a chemical that counteracts (neutralizes) the effects of another drug or a poison. The poison here being diet culture. Self-compassion is the most potent countermeasure we can choose against the suffering caused by diet culture. Self-compassion is at the root of intuitive eating. Moreover, it’s the attitude that will allow you to successfully make peace with food and body. Self-compassion means relating to yourself with kindness, warmth, and understanding as you would with others even if you want to change something about your current situation. That is to say, treating yourself as you would treat others who are struggling with the same situation. It means extending yourself compassion. Compassion is what motivates you to go out of their way to help the physical, mental or emotional pains of another and themselves. It means acknowledging your own suffering, recognizing that your suffering is part of being human and extending yourself care and comfort rather than criticism. You can’t beat yourself into peace and health. Self-compassion is centric to any life-long change in your life.... it's like opting out of diet culture. What you'll learn listening to this episode of diet culture antidote: What is self-compassion The research of Dr. Kristen Neff 3 main components of self-compassion Why we resist self-compassion Mentioned on the show: Register for Diet Culture Workshop Take the Pledge to Undiet2020 Going Beyond the Food Academy Registration Dr. Kristen Neff research

In today's episode, we'll talk about the #1 nutrition trend of 2020 Back in 2014, I decided to explore and test Keto on myself. No one knew keto back then…there were no books and certainly no keto influencers. I made that decision at the peak of the paleo craze. As a nutrition expert, I was at the forefront of new research and trend in the industry. I knew that paleo wasn’t going to last and that the next things were coming. So, I wrote a book on keto, created a protocol for keto, supervised clients on keto protocol and interviewed the top keto leaders. Always seeking the “thing” that would make it all come together for me and my clients. As many of you know, I never found that “keto thing”… However, I found emotional eating, binge eating & body-shaming instead (another story for another day😂). What’s next? So now that Keto is starting to decline… because it is...many of my friends who have written books on Keto have been declined further contracts because the publishers are seeing the decline. It’s worth asking that question: What’s next? Because there will be another trend. Here’s my prediction and one of many others: The No-Diet Approach aka Intuitive Eating. How are we going to help the keto dieters that have failed (95% of them do fail) deal with the side effect of such severe restrictions such as food obsession, carb cravings, binging...and the even lower self-esteem from yet another diet failure? That’s why I strongly believe that Intuitive Eating is the next health trend… Indeed, it’s currently being called out as the #1 Nutrition trend but the next few years it will become the #1 health trend. In short, we have no choice but to make the shift as a society. The #1 Nutrition trend of 2020 and what to watch for... In today’s episode, we will explore the #1 Nutrition trend of 2020 and what to watch for... because we must be careful! And so, I shared in the podcast the 10 questions to ask yourself when deciding if the health/wellness/nutrition marketing you are being exposed to is actually diet culture in disguise. Questions created and article written by Sara Upson access here. 1. Is it focused on weight loss, body shape or size? 2. Is it restrictive/are there any foods or beverages that you’re not allowed to eat/drink? 3. Does it encourage ignoring hunger? 4. Do you have to eat at certain times? 5. Does it label foods? (good/bad, healthy/unhealthy, clean, pure, etc) 6. Does it have a start and an end date, or a certain length of time, e.g. 30days? 7. Does it encourage cheat days? 8. Can you “blow it”/ Does it make you feel guilty or ashamed? 9. Are there before and after pictures involved? 10. Does it make you think about food more? What you'll learn listening to this episode: What is the #1 nutrition trend of 2020 The good, bad and ugly of this trend What are the diet cycle and wellness diet 10 questions to know if your “health plan” is a diet in disguise Mentioned on the show: Register for the Anti-Diet Leadership Summit Grab your FREE guide to Intuitive Eating PROfessional Health Pro’s education free support Article about health beyond weight loss Article about diet culture Nutrition Trend articles: The Latest Diet Trend Is Not Dieting Anti-Diet Books Are the New Diet Books Smash the Wellness Industry Sara Upson Article

In today's episode, we'll talk about binge eating and restricting. Whenever somebody brings up the topic of how to stop binge eating, I vividly remember the day I caught myself binge eating. This story happens at the peak of my most restrictive dieting period. It was a Friday, at 4 o’clock in the afternoon. My plans with my partner just fell through; he decided to accept an invitation from his buddies to watch a game. I was left alone with no plans on a Friday night. I thought I’d just stop by the grocery on my way home, put on my PJ’s, and watch some movies. At the grocery store, I automatically gravitated towards the food I was restricting myself at the time: Carbohydrate, Dairy and sugar (hint, hint Keto!) I grabbed a frozen family-size pizza, some fresh mozzarella, a bag of mini brownies, and a pint of Dulce Haagen Dazs ice cream. Food was going to be my companion as I hit the couch for a romantic movie night. By the time the first movie was over, I was sitting there on my couch with an empty box of pizza, a half-empty bag of brownies, and an ice cream pint just about done…I wondered what just happened. I suddenly felt the sting of self-loathing. Soon, I was beating myself up, calling myself names that I wouldn’t call my worst enemy. As I bullied myself, I quickly cleaned up and made all evidence disappear out of fear of anyone knowing. I have been very hesitant about sharing this story with you... But I want you to know that you are not alone. There is nothing wrong with you and you aren’t broken. There is a reason why you do this. Until you find it and work on healing it, binge eating will not go away. What is Binge Eating? Psychologists define binge eating as eating more food than most people would in a specific amount of time under similar circumstances. It is characterized by a sense of lack of control and is associated with negative emotions. Binge eaters have difficulty regulating their emotions and use food to cope with them. At the time, I knew that what I was doing was called binge eating or overeating, but I had no idea why I was doing it. I just thought something was wrong with me, so I kept it a secret. Afraid that others might judge me, I hid my shame and guilt behind a façade of strength. Then I punished myself by restricting food the next day. I now know that I eat to numb the emotions I didn’t want to feel and because of the food restriction, I was imposing myself. In today’s episode, we will explore how to stop the cycle of binge eating and restricting. What you'll learn listening to this episode: The spectrum of eating behavior Disordered eating versus eating disorder Overeating versus binge eating How to end the cycle of binge eating and restriction Diet Culture mindset in healing relationship to food Support to help you in your journey Mentioned on the show: Going Beyond the Food Academy Self- Assesment relationship to food Grab your FREE guide to Intuitive Eating Intuitive Eating Blog Canadian National Eating Disorder Information Center Canadian National Eating Disorder Information Center Hotline: 1-866-633-4220 US National Eating Disorders US National Eating Disorders Toll-Free Number: 1-800-931-2237

In today's episode, we'll talk about coming to terms with our body... now Coming to terms with my body now was one of the hardest emotional events of my short life. I had to grieve my fantasy body... the body that was going to bring me everything I didn’t have now. Moreover, I had to grieve the thin ideal that diet culture had pushed into my core beliefs and that I was dreaming about since the age of 12. I had to learn to be in my body now... not the one I thought I should have but that one I have now. Body Fantasy We are indoctrinated very young to the thin ideal. I can remember, as young as 6 years, me playing with barbies and thinking about how I would look like her when I would be older. How I would dress my thin waist and be the admiration of everyone. As we grew in my teens, I became obsessed with chasing this thin body. You see at 12 years old, I dieted for the first time. People told me to lose weight if I wanted to be beautiful. As has my brain developed even more, I acquired in my core beliefs this notion that if I’m not thin I’m not worthy. That’s how I lived my life for the next 25 years truly believing that unless I was thin, I was not going to live the life I wanted. Grieving the thin ideal And then after 25 years of working really really hard at chasing the thin ideal so I could have the life of my dreams... I had to give up. It didn’t work and would never work. That experience of coming to terms with my body was hard. I got stuck a few times and I cried a lot. Grieving our thinner bodies is like grieving the loss of someone close to us. That’s what we will discuss in this episode of the podcast. How we have to experience the full grief cycle to be able to accept our body now. How to best navigate this phase of our healing and what does it look like. What you'll learn listening to this episode: What is the body fantasy Why the grief cycle is the same no matter what we lose The 7 stages of grief How to navigate each stage Mentioned on the show: Take the pledge to UNDIET2020 Check out these podcast episodes: 212 - Weight Loss Series Part 1 214 - Weight Loss Series Part 2 216 - Weight Loss Series Part 3 218 - Weight Loss Series Part 4 155 - 6 Stages of Transformation

In today's episode, we'll talk about how to get unstuck It’s illegal to discriminate based on sex and absolutely unacceptable in society. It’s also illegal to discriminate based on race and absolutely unacceptable in society. Now, it’s illegal even to discriminate based on sexual orientation and becoming rapidly unacceptable in society. But...it’s legal to discriminate based on body weight and completely acceptable in society. Whatttt? Yup. Weight Discrimination Not only is weight discrimination legal, but the diet culture absolutely encourages it as well. Marketing campaigns use the think “before and after” weight loss picture to sell the latest diet. “This picture will inspire you to achieve your goals and see what’s possible for you!”? What do you think would happen if a “before and after” skin whitening procedure picture was posted with this caption? First, get beyond the fact that it’s illegal and it would be the end of the company using that marketing technique. Yet every day, ad agencies and weight loss companies encourage the use of pictures of women in their “before and after” bathing suit and it’s ok. That is to say, shaming people for their body weight is acceptable. The Dangers of Weight Discrimination That’s weight stigma, a.k.a. weight bias or weight discrimination. In fact, weight stigma is a known danger to one’s health and a studied risk factor for adverse psychological and behavioral issues. That includes depression, poor body image, and binge eating. “Weight stigma poses a significant threat to psychological and physical health. It has been documented as a significant risk factor for depression, body dissatisfaction, and low self-esteem. Those who experience weight-based stigmatization also: Engage in more frequent binge eating Are at an increased risk for eating disorder symptoms Are more likely to have a diagnosis for binge eating disorder (BED) Victims of weight stigma report physicians and family members are the most common source of weight bias. Among family members, weight-based teasing and diet talk are linked to binge eating, weight gain, and extreme weight control behaviors. Weight bias in health care is another important concern. Research shows that healthcare providers, when talking to obese patients, tend to: Provide them with less health information Spend less time with them View them as undisciplined, annoying, and noncompliant with treatment.”- Extract from the National Eating Disorder Association website For this very important episode, I sought the help of an expert in weight stigma Kimmie Singh RD. Kimmie is a fat Registered Dietitian expert in weight stigma based in New York City. Kimmie presents and consults on weight stigma in dietetics. Her Health at Every Size private practice supports clients with eating disorders and disordered eating heals their relationships with food and body. What you'll learn listening to this episode: What is weight stigma? Weight bias & obesity bias Internalize vs external weight stigma The history of weight stigma and fat acceptance Weight and stress relationship How to cope with weight stigma How to reduce weight stigma Mentioned on the show: Take the pledge to UNDIET2020 Check out these podcast episodes: 212 - Weight Loss Series Part 1 214 - Weight Loss Series Part 2 216 - Weight Loss Series Part 3 Research Weight Bias: A call to action Connect with our guest Website Instagram

In today's episode, we'll talk about how to get unstuck Do you feel stuck? You desperately want to change an aspect of your life but you just can’t get yourself to take the leap. Is the solution to get unstuck and move towards your goal simply to be harder on yourself? I know I think about that before. If only I could be tougher and have more discipline, I could reach my goals. For that reason, I fantasized on that day when it would finally click... and I would get unstuck. Am I alone? Our guest on today’s episode of the podcast says the solution is within our mind. That is to say, if we change our minds, our life will follow. Her solution: Ditch your negative mindset, squash those limiting beliefs, and quiet the constant chatter in your head so you can finally live the life you desire, spark the change you want to see and feel better than you ever dreamed possible. That sounds familiar, right? In fact, it’s so in line with the Going Beyond The Food method and there’s a good reason for that. My guest today is one of my dear close friends, Shawn Mynar. Shawn Mynar is a holistic nutritionist and mindset coach. She’s on a mission to help women adopt a positive mindset as medicine on the path to total wellness. What you'll learn listening to this episode: Why Shawn closed her successful business voluntarily Why are we afraid as women to do mindset work The concept hard and how it’s all relative Why mindset work isn’t eliminating negative thoughts 5 unique steps to get unstuck Mentioned on the show: Grab your FREE guide to Intuitive Eating Take the pledge to UNDIET2020 Unstuck Podcast Take Vibe Quiz Energy Scale Music Apps mentioned Connect with our guest Website Facebook Instagram Podcast

In today's episode, we'll talk about everything the BMI gets wrong Are you "overweight"? Am I "overweight"? That single question creates more anxiety & stress to women than any other question. Being overweight implies that there’s a weight we should be at. In today's society, THAT weight is determined by BMI. The Body Mass Index, the metric that uses to classify people in groups. Moreover, it’s the measure of "obesity" as per medical view and a simple calculation of 2 factors: weight and height. To convert the measurement to the unit of BMI in kg/m2, you must divide the weight in pounds by the height in inches squared, then multiply by 703. My BMI Story For the purpose of this article, I did my BMI calculation using the official CDC BMI calculator. If you are between 18-24.9 you are deemed normal, 25-29.9 "overweight" and 30 or above "overweight". I bet you’re curious to know my result? 39. I’m considered a class 2 "obese". As a matter of fact, for the longest, I can remember I was never not considered “overweight” based on BMI. During one of my many diet cycles in my adulthood, I remember hitting one of my lowest body weights, 180 lbs., body fat of 18% and wore size 8 p but when I calculated my BMI: "overweight". I remember the day I did the calculation and seeing the result. It sent me down a spiral of shame and binging. I still wasn’t enough. Not only was I healthy as ever but also had just received a full annual health check and no longer was considered pre-diabetic. My cholesterol was well below normal, my blood pressure was stellar, my inflammation blood markers were the lowest they could be... and overweight. Is BMI an accurate measure of health? What happens if you are over-the BMI weight prescribe? Is BMI ratio an accurate measure of health? Many experts disagree that just stating the fact that BMI ratio was never created with the intention of measure of health. Recently, a 2016 study by researchers at UCLA published this month in the International Journal of Obesity looked at 40,420 adults in the most recent U.S. National Health and Nutrition Examination Survey and assessed their health as measured by six accepted metrics (not including BMI) blood pressure, triglyceride, cholesterol, glucose, insulin resistance and C-reactive protein. It found out that 47 percent of people classified as "overweight" by BMI and 29 percent of those who qualified as obese were healthy as measured by at least five of those other metrics. Meanwhile, 31 percent of normal-weight people were unhealthy by two or more of the same measures. That means, we can be healthy and yet be considered "overweight". It bears the question: Over what weight exactly? So, why do we worry about BMI? What you'll learn listening to this episode: The history of the BMI How to determine your health status The many health impacts of weight stigma. Health at Every Size & Weight neutral approach to health Mentioned on the show: Start with our Intuitive Eating Guide Study on Health Marker Beyond BMI Body Respect Book Tools for weigh-in at a doctor visit What to say at the doctor's office? For fat patients and their doctors Connect with our guest Website Facebook Instagram Ditch the Diet Facebook Support Community

In today's episode, we'll talk about Undiet 2020 Undiet 2020 is what I did last weekend. It’s a process of goal setting specialized for women wanting to make peace with food and their body. If you think about how you feel right about your body: Do you feel stuck? Do you deeply want to change the way you engage with food and your body but right away feel so overwhelmed? The first steps in the process of change The first step in the process of change is to believe that change is even possible for us. Believing in oneself is the outcome of having the intention of love, not fear. When we live in a state of fear, we repeat choices that make us feel safe and most likely keep us stuck. As weird as this may sound, being stuck is the place we feel the safest... not the best but the safest. Crazy! Then, the only way for us to see this for ourselves is to take the time to reflect. Setting time aside to sit quietly and ask ourselves … is my approach to life (replace with food or body) over the last 12 months resulted in me feeling better? Achieving what I wanted with my life? That’s the power of reflection... realizing that what we did is or isn’t working for us. Taking responsibility for oneself Life is so fast today that if you don’t intentionally decide to take the time to reflect on what has happened in your life and what we want to happen in our life next, we may repeat the same cycle...Forever! In some way, I think it’s an expectation from society that we don’t reflect because if we did…would we continue to operate our world the way it is? From that place, we can look forward to the space of time in front of us and decide if we should repeat or change our approach. The hard truth is no one is coming to save us... we are the only one that can set a new path for our lives. In today’s episode, I’m going to share what it looks like to reflect and set goals and undiet your life in the upcoming year and decade. What you’ll learn listening to this episode: I share my experience of setting goals for myself in 2020 Why life happens TO us instead of FOR us The power of self-reflection Why taking responsibility for our life can be so scary How the beliefs we hold impacts our goals How the UNDIET challenge work The questions you should ask yourself over the next few weeks Mentioned on the show: UNDIET2020 Registration

In today's episode, we'll talk set point Think of your set point like a natural mechanism your body uses to maintain a natural weight. Just like your lungs manage the appropriate amount of oxygen for your body without you having to do anything or the way in which your heart manage your blood pressure. Another fascinating analogy is how your brain automatically gets you back steady on a bike even if it’s been 10 years since your last ride…it just happens without you having to think about it. Set point manages your weight in the same way. What is set point? In her book Health Every Size, Dr. Linda Bacon describes it as the Fat thermostat in our bodies. It acts just like a heat thermostat in a room. When set to a certain temperature, the thermostat will send a message to the heating system to activate when below a determined temperature. Your hypothalamus, the region of the brain that controls the system in your body that regulates your set point. It will send a message of hunger and fullness to manage your weight. This will make you think of the cookies in the cupboard and will also make you say no to the pizza when you’re full. Our set point manages all the various components in the complex human body that create our body weight. Your set point is your ideal body weight, the bodyweight you manage naturally without food restriction, deprivation, over-exercise. Your set point is your weight between diet. The weight at which you can live a non-food or exercise-obsessed life. Set point is the internal system to maintain a healthy weight. An example... One 1970s research study showed that the average weight of a sixty-year-old man was only four to five pounds more than the average thirty-year-old man. That kind of weight maintenance is no accident and not the consequence of dieting either. Dr. Bacon has this very powerful example in her book Health at Every Size: “Just consider a fifty-year-old woman who weighs about five pounds more than she did when she was twenty. If she eats about 2,000 calories a day, over the course of thirty years she takes in about 22 million calories. Since five pounds of body fat stores about 17,500 calories, that means that her body was just .08 percent off in balancing energy in vs. energy out. This amounts to a difference of about 50 calories per month—less than the calories in one egg!” -Bacon, Linda. Health at Every Size: The Surprising Truth About Your Weight (p. 12). Our set point is our natural weight and it can fluctuate during our lifetime. Currently, research estimates the fluctuation to beta between 10-20lbs. Set point fluctuates so it can maintain homeostasis. Homeostasis & happiness set point theory Homeostasis is the ability for the human body to maintain a stable environment is key to our survival. The magical ability that our body has to adapt to its environment given any condition is what is allowing to survive. This ability to maintain balance is what maintains a stable body temperature, stable blood pressure, stable level of iron, blood glucose, and yes, body weight. All of these biological systems are focus on maintaining homeostasis, aka balance, so we can survive and thrive in our environment. It goes beyond the human physical body. Homeostasis is also what creates your thoughts and your emotions. Your mind responds to its emotional environment as well. The happiness set point theory is almost similar as the body weight set point theory. It suggests that our level of subjective well-being is determined primarily by heredity and by personality traits ingrained in us early in life, and as a result, remains relatively constant throughout our lives. Our level of happiness may change temporarily in response to life events, but then almost always returns to its baseline level. For humans, homeostasis means survival and our body will do anything to bring us back to homeostasis so we can survive, including the dreaded weight gain. Identifying and manipulating your set point Are you at your set point now? That’s a very good question which unfortunately is not that simple to answer. How much fat protection your body requires (your set point) is the result of a complex interplay of genetics and the lifestyle choices made today as well as in the past. You see, at this time we do not have a tool that will allow us to determine an individual set point nor do we have the knowledge on how to manipulate someone’s set point either. The complexity of the human body and the number of elements involved in managing it exceed our scientific capacity as of today 2019. So, to be clear sister, if you see a headline claiming to have the secret trick to lower your set point or what I have seen recently the 21 days set point reset detox… that 100% diet culture in action. It’s a lie, fraud. It’s just another gimmick from someone wanting to make money from your despair about your body weight. What we do know is that if we want our body to settle at a natural weight that is effortless and health

In today's episode, we'll talk about Women Food and Power Women Food and Power is the emotional story of a woman on a journey away from diet culture back into her power... in the hope that it serves as an inspiration to others. My life was pretty good: I had food on the table, a home, a car, a great career that brought in enough money, cool friends, a supportive family. I thought of myself as an independent fierce woman. But I also wondered, “… is that what life is really about?” I kept wondering if every other woman was as anxious as I was about how I looked. This was while by society standards I was doing all the right things. Were they as overwhelmed as me at the thought of not losing or worse gaining weight? Is it normal to feel this frustrated with food and not being able to eat like everyone else. Everyone around me reflected that it was all ok, but secretly, I knew something wasn’t right. So, I kept going making sure I was checking all the boxes: My partner: Making sure he was happy, satisfied, that he felt loved. My boss: I was delivering the results expected. My social circle: Making sure I was there for them and was pleasant. My parents: Striving to be #1, working hard and making money to ensure my safety. Society: being a good girl and kept striving for the female beauty standards of thinness And then the forties came along It wasn’t one thing one moment… one day. It was a series of little things that collectively lead me to realize I was living the illusion of a happy life based on others’ beliefs. That’s why I was eating... I was years in the making. In fact, I was a pretty smart child and wasn’t afraid of speaking my mind. I played with boys as much as I played with girls. Certainly, a tough little girl. But at 13, I was led to believe that I was too much. Too tall. Too big. That if I wanted to be a good girl from now on, I needed to be less. Smaller. Thinner and also quieter. To achieve this goal of being a good little girl, food was going to be the weapon of choice. Over the next few years, I learned to diet and that shrinking my body was the gateway for me to manage my “too muchness”. By the end of my teenage years, I was fully indoctrinated into diet culture I learned that my power was food. I had learned that for society to accept women, she must conform to its standards. Unfortunately, I wasn’t born with a body & spirit that naturally conform to the norm so I had accepted that I would need to work hard at fitting in for the rest of my life. That’s exactly what I did for nearly 27 years until my forties came along. I started to read self-improvement books and questioning the beauty ideal imposed on women. Me Food and Power Up to then, my power was food (and the attempted control of weight) all to fulfill the illusion that being smaller would deliver better. I thought if I couldn’t control my height at least I could control my weight. Continue the story by listening to the podcast... What you'll learn listening to this episode: Why I believed that my power was food The indoctrination into diet culture Why our greatest enemy isn’t food but ourselves The power of choice How to overcome the fear Mentioned on the show: Conquer & Thrive Program The 4 Mindf*ck of Diet Brain Workshop “... but I need to lose weight” article Women Food and Mindfulness podcast

Me: “... but I need to lose weight”. Her: “Ok... I can see how you can think that.” Me: “Everything you are sharing with me makes so much sense and I can feel it inside of me, that it’s what I need [pause & sigh] … but I need to lose weight”. The tears started to roll off my cheeks. Uncontrollably crying. The tears were coming from the depth of my gut. It was one of those moments when you want to stop crying because you really don’t want to cry in front of strangers but you can’t... it’s not in your control. Her: “Stephanie, your desires to lose weight are valid. It’s normal that you want to lose weight. These desires are encouraged every day by the society in which we live in, an environment that is laden with weight stigma, body size discrimination, and fatphobia. It makes perfect sense that you want to lose weight.” I was deeply confused. Life is on hold until I lose weight I was 38 years old and the last 25 years of my personal life had been a series pressing “pause” and “play”. I only allowed myself to “play” my personal life when I was at a weight that was recognized by others to be ok. If I was gaining weight or not working hard to lose the “not normal excess weight,” my personal life was on “pause”. Her: “So, let’s work through this, Stephanie. Why do you want to lose weight? What do you feel will happen when you lose weight?” Me: “ Uhhh.....” No one ever asked me this question. I never asked myself this question either. My brain was stumped... blank. Her: “It’s normal that you don’t know how to answer this question. You likely never thought of the desire to lose weight as optional therefore never considered why you were desiring it.” She was right by that point it had been 27 years. Since my teens, I had lived on and off diets always chasing “another body”. The truth was my happiness was conditional to the way my body looked. Even when my body looked “ok” it was such a battle to keep it up that I didn’t have the mental space or time to fully enjoy my now “allowed happy life”. Me: “I guess you’re right...” Her: “Until we see each other again I want you to ask yourself these questions: Where is the desire to lose weight coming from? What do you feel will happen if you lose weight? Will you be treated differently? Will you feel beautiful? Worthy? Healthy? As a good perfectionist, I did my homework. I had so many Ah Ah moments... many realizations. It took me a while to fully accept what these questions forced me to see: As a strong, independent & feminist woman, I had given away my power. The journey back to my power The social conditionings of the patriarchy of our modern society had kept me very busy dieting and chasing after the false currency of beauty instead of chasing my dreams. Being consumed by the fear of how my body looks was keeping me away from my power. I found my power. My true power. The power to live my life now. I gave myself the permission to be enough unconditionally to what my body looks like or weight. I no longer needed to be perfect in “all the things” or to make choices to please others in fear of rejection In today’s episode, we welcome a guest, Aaron Flores is a Registered Dietician with a private practice is in Calabasas, CA. He uses Intuitive Eating and Health at Every Size® in his work to help individuals learn how to make peace with food and their bodies. Aaron is a Certified Body Trust® provider and he also the co-host of the popular podcast, Dietitians Unplugged. On this episode, Aaron and I answered the following questions: Why do we feel the need to lose weight? Is the pursuit of weight loss helpful? Can we take a weight-neutral approach to health? My doctor said I need to lose weight How to manage our medical provider expectation and discussion with regards to bodyweight Mentioned on the show: "So... You Want to Lose Weight?" Workshop Grab your FREE guide to Intuitive Eating Discussed in the episode: Jes Baker episode Invisible Women book Health Beyond Dieting article Connect with our guest Website Instagram Facebook Dietician Unplugged podcast

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 say ‘no’ to the first questions and say ‘yesss’ 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 is 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 of 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 the 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? Answer 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

In today's episode, we'll talk about healing diet and intuitive eating I’m a health care professional trained in using food as a way of healing the physical body. Healing diet, restrictive and elimination food protocol is what I studied for years yet today I very seldom recommend it. Why? I have seen and experienced too many situations that healing diets, restrictive and elimination food protocols actually caused more collateral damages than benefits. Furthermore, in most clinical cases what really was causing the health issue had nothing to do with food. So, why obsess about food? If I can, I'd like to take you back in 2015... Carole breaks down I was sitting in my clinic office talking to a patient seeking help with rheumatoid arthritis. She was in the middle of a major flare-up. All joints in her lower body were painfully swollen and she was in a 9/10 pain level. She wanted me to examine her AIP (auto-immune protocol) dietary protocol & supplement protocol and advise her on what she was doing wrong so she could get over the massive flare-up... she was desperately looking for me to find what she was doing wrong. I read all her testing reports, looked over her medications, supplement and food journals. She was doing everything perfectly... she was eating on point and has been for months. I couldn’t find anything wrong with her diet or supplement or medication. Then while looking at her, a little voice in my head told me to ask her about her husband.... with hesitation I did. “How your is husband doing, Carole?” She crumbled on the seat in tears... and she cried for a solid 10 minutes barely taking a breath. Her husband had asked her for a divorce 4 weeks earlier. Her flare-up was triggered by the divorce NOT the food... when she finally was able to breathe and talk, the first thing that came out of her mouth was: “So Stephanie, what can I do with my diet to help myself through this situation?” “Carole, this is not about the food... you need help emotionally. This situation is very traumatic to you now and your body is flaring up because of it.” “No... I know it’s what I’m doing with my food. It’s always the food. I’m not trying hard enough.” “It’s not about the food: It’s about the relationship to healing.” - Jessica Flannigan, author of the Loving Diet Let’s reflect on your journey with healing diets. Are you currently participating in healing your health using food or are you wanting to use food to support your health? If so, how do you answer these questions: What’s my ‘why’ for using food for my health? My secret WHY? Is it weight loss or healing? Is it healing so I can finally lose weight? Have I looked at my health situation from all angles 4 bodies: Mental, Emotional, Spiritual and last Physical. Do I really like this food? Am I forcing myself to eat food I do not enjoy because it’s good for me? Do I have any feelings of guilt or diet mentality around this food choice? Did I allow my nutrition knowledge to guide this choice for my health without sacrificing pleasure? Am I putting pressure on myself to be a ‘perfect’ healing diet participant? Is this choice coming from a place of self-care or self-control? These are the same questions I ask myself as a practitioner when assessing a client’s ability to use food for healing their health. It will usually take 12-18 months of solid intuitive eating living before one is able to approach food with restriction without triggering the diet mindset. Another way to see this is that it takes 12-18 months for women to finally accept their body image as is so they can separate health from body image and no longer seek to heal their physical body so they can lose weight. In today’s episode, we'll interview Jessica Flanigan, Clinical Nutritionist, Co-Founder of The Institute of Spiritual Coaching and is the author of the first mind-body book about Autoimmune Disease, The Loving Diet. Jessica has spent the last six years of her clinical nutrition practice focusing on working with clients in Autoimmune Paleo, but has since moved on to more advanced functional medicine-based gut restoration applications to remove restriction from her client’s protocols and work with clients struggling with disordered eating with her program, Transformational Eating™. What you'll learn listening to this episode: The article that Jessica wrote that sent the AIP community in shock The link between restrictive diet and disordered eating behaviors Orthorexia: What is it and how it’s linked to AIP protocol The danger of self-diagnosis What you are likely missing in your protocol and why food alone isn’t working. Mentioned on the show: Grab your FREE guide to Intuitive Eating Study on low FODMAP and disordered eating The silent truth about AIP, Restrictive Diet and Disordered Eating article Connect with our Guest: Website Instagram Facebook

Intuitive Eating and Hormonal Health Women love intuitive eating as a concept but often will refute it based on other advice they receive, found or read on the internet. One of the most frequent situations I encounter is with hormonal health. Women wanting to balance their hormones, perhaps heal their hormones, are being told that to achieve such goal they must restrict certain food, go on a reset hormonal diet or do an elimination diet; therefore they can’t be an intuitive eater. “I love intuitive eating but I’m working on balancing my hormones and I read Dr. XXXX book and she says that I must restrict all grains and dairy. Maybe later I can become an intuitive eater.” Is this true? Is food restriction the solution to hormonal health? I’m not a hormone specialist, but I’m a health expert and knowledgeable enough to know that this statement isn’t totally true. Is food a contributing factor to health: YES. Is food the only way to “balance hormone”? NO. Is hormonal balance even a possibility? Well yes and no. More on that later. So, why then are we sold “hormone reset diet” as the only way to balance the female hormone? DIET CULTURE, sisters! Wellness Diet and Hormones What is wellness diet? Good question. It’s the newborn of diet culture. Diet culture is the system of beliefs that thinner is better, smarter, and healthier. Wellness Diet is the diet culture’s sneaky way of re-inventing itself to make it seem non-diety. It wants you to think it’s all about your health and wellness. It doesn’t promote itself as a diet, per se, but it might as well. It’s basically saying you’ll achieve health by eating what they recommend. Just like diet culture tries to tell us. “Eat this, not that,” they say, and “you’ll balance your hormones.” Or, lose x amount of lbs or fat. The best example of Wellness Diet: how Weight Watchers recently rebranded themselves as a wellness company, “Wellness that Works”. Or more the #1 New York Times bestseller on hormonal health from Dr. Sara Gottfried MD “The hormone Reset Diet- Heal your metabolism to lose up to 15 pounds in 21 days”. The secret is in the subtitle line... it’s about weight loss. Why do want to balance your hormones or …? Let’s be honest with each other.... in most cases, it’s a secret desire to lose weight or maintain weight loss effortlessly. As smart women, we don’t want to say it’s a weight loss desire because we know it’s not “politically correct” but that’s what we wish for. As I share in this podcast, I know I was there for many years... and spent $$$$$ trying to achieve “hormonal balance”. The so desired “hormonal balance” never materialized itself until I spot obsessing about food... yes, when I became an intuitive eater that’s when the “hormonal health” finally showed up. Why did intuitive eating provide the environment for my body to be hormonally better? One word: STRESS. That's what we'll cover in this episode: What exactly is a hormone? Hormonal imbalance in women How to balance hormone Stress and hormone Inflammation and hormone imbalance Hormonal health and intuitive eating Weight-neutral approach to health Mentioned on the show: Health Mastery Program Grab your guide to Intuitive Eating References for the podcast episode: Chris Kresser's article - Part 1 Chris Kresser's article - Part 2 Perceived Stress Scale Psychological Stress creates inflammation Sleep induced inflammatory response in the body Dieting & food Restriction increase cortisol restriction Impact of self-compassion on stress

Health Beyond Diet and Weight Loss For many of us in this community, our first encounter with dieting wasn’t a concern with health. Similarly, for me and all the women I work with inside of my programs, their first diet was strictly focused on being in a smaller body. That is to say, we dieted for aesthetic reasons, not health. As women, we do not want to diet. Instead, we want to be in a thinner body. Our modern society believes that being thinner is better, smarter, and healthier. In other words, all of us have been taught at a very young age that health = thinness but is it true or is it just an assumption? What if health wasn’t the outcome of the weight on the scale? Would you still want to diet? Does “Obesity” Cause One to Be Unhealthy? As of today in October 2019, there isn’t one study or research evidence that directly points to being overweight (BMI-based status) as a causative factor in diseases. That said, many studies will link/correlate obesity to health risks. In other words, weight status is never the sole factor in any health condition. In this groundbreaking research on BMI and metabolic health, one-third to three-quarters of people classified as obese were metabolically healthy. Four health factors were measured and evaluated to achieve health status. These include blood pressure, high-density lipoprotein cholesterol, triglycerides, and plasma glucose. Moreover, when BMI categorized an individual as obese, this study showed that obesity did not affect the risks of cardiovascular diseases, stroke, and mortality. However, it did increase diabetes risk although cumulative incidence remained low in healthy people. In fact, the problem with considering weight as the main factor to your health is our inability to lose weight and sustain the weight loss. Hence, 95-98% of dieters regain all of their weight loss within 1-5 years. Dr. Traci Mann, a UCLA associate professor of psychology and lead author of this study said, “We found that the majority of people regained all the weight, plus more. Sustained weight loss was found only in a small minority of participants, while complete weight regain was found in the majority. Diets do not lead to sustained weight loss or health benefits for the majority of people.”. Is Health Beyond Dieting Possible? The short answer is yes. Based on research, it would appear that health isn’t attributed to the weight on the scale, therefore, we can say that health is possible without seeking weight loss. A 2016 study by researchers at UCLA published in the International Journal of Obesity looked at 40,420 adults in the most recent U.S. National Health and Nutrition Examination Survey. It assessed their health as measured by six accepted metrics (not including BMI). The metrics include blood pressure, triglyceride, cholesterol, glucose, insulin resistance, and C-reactive protein. It found that 47 percent of people were classified as overweight by BMI. Twenty-nine percent of those who qualified as obese were healthy as measured by at least five of those other metrics. Meanwhile, 31 percent of normal-weight people were unhealthy by two or more of the same measures. So, if weight isn’t what ensures our long-term health, then what is? Studies that have actually controlled for fitness have found that it is more predictive for mortality than weight. This study defined ‘fit’ as 3-4 hrs/week of walking. In this episode, we will cover how we can as women seek health beyond dieting and weight loss. Likewise, we will explore everything we can do today that can and will impact our health long term. What you'll learn listening to this episode: What is health? Does “obesity” cause one to be unhealthy? Is health beyond diet and weight loss possible? What is Health at Every Size? What is a weight-neutral approach to health? Body dissatisfaction & shame and health behaviors Shifting from weight management to health behavior What happens if we take the Going Beyond The Food Method™️ approach to health? Who is the ideal candidate for The Going Beyond The Food Method™️ Health approach? How to get started with a weight-neutral approach to health Mentioned on the show: Register for the free workshop: 8 steps to health beyond dieting and weight loss Get Started with our FREE Intuitive Eating Introduction Course Links & studies mentioned on the show: Research on BMI and metabolic health Cardiometabolic Disease Risk in Metabolically Healthy and Unhealthy Obesity Promoting Public Health in the Context of the “Obesity Epidemic” Research on Health Assessments on Adults Beyond BMI Relationship between low cardiorespiratory fitness and mortality in normal-weight, overweight, and obese individuals Impact of non-diet approaches on attitudes, behaviors, and health outcomes Healthy lifestyle habits and mortality in overweight and obese individuals Greater Weight Satisfaction Report More Positive Health Behaviors and Have Better Health Status

What is self-coaching? The word "coaching" is an identified process used to transport people from where they are to where they want to be. It's a form of development, a process of supporting someone towards a goal. Self-coaching is when we become our own coach. We know what’s best for us. That’s the innate wisdom we all have. The same wisdom that directs our hunger and fullness cues within the framework of intuitive eating. This innate wisdom is how we are the expert in our own life. Self-Coaching and Intuitive Eating Intuitive eating is the process to learn how to tap in the innate wisdom of our body to know what, when, and how much to eat. Tap into this innate wisdom that all of us have to feed ourselves. Intuitive Eating is a proven and well-researched self-care eating framework that makes YOU the boss of YOU. Intuitive eating teaches us to have a healthy relationship with food empowering you to trust your ability to meet your needs, distinguish between physical and emotional hungers and ultimately developing your connection with your innate body wisdom. My mentor, Evelyn Tribole says it best: Intuitive eating is making YOU the Boss of You. Intuitive eating is the process of learning to self-coach around food. With time and practice of intuitive eating, you become the boss of your own life. On today’s episode, you’ll learn to self-coach toward intuitive eating. I’ll teach you a framework to coaching yourself. What you'll learn listening to this episode: What is self-coaching? Coaching versus training? History of self-coaching? Coaching versus self-coaching? Research on self-coaching How to do self-coaching? Mentioned on the show: October 2019 Intuitive Eating Project Registration Get Started with our FREE Intuitive Eating Introduction Course Going Beyond the Food Academy Registration Research on Coaching Oneself Is Intuitive Eating Right For You? Joseph Lucian Assessment on Self-Coaching Graphic Reference