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

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

On today's episode, we'll talk about 'She's Beyond the Food Chapter 6-My Journey 2.0' From Shame to Fame. That was the title of episode 101 of The Beyond The Food Show Podcast in which I shared my in-depth personal story for the first time. I asked one of my friends Sean Croxton to interview me. I gave him carte blanche... the result was amazing. My Story 1.0 As a public figure, I had shared my origin story in occasion before mainly inside my programs or during my public workshop but never to this level of vulnerability of this interview. Certainly, I remember being very anxious before, during, and after the recording. But the greatest gift came a few days after the interview when it hit me: I no longer need to hide my imperfections, my mistakes, my errors. That is to say, although I was scared of what people would say, the relief of being completely transparent was by far greater. From Shame to Fame episode 101 of our Intuitive Eating podcast was just another chapter in my story... She's Beyond the Food: My Life Story From that interview, I gradually became more confident in sharing the events in my life that brought me to the greatest learning. To synthesize the failure into learning. To process the lowest points in my life into inspiring stories that support my life’s teaching. She’s Beyond The Food podcast episode series was born in March 2019 with Chapter 1 when I shared my business struggle. I shared with the audience how I faced a business failure and how I changed this event. It was by far one of the most well-received episodes because of the vulnerability I was willing to express and share. The lesson here: the teacher teaches best when not perfect. So, I decided to build upon this impactful episode and released: Episode 183-Chapter 2: I shared my life long struggle with exercise Episode 187-Chapter 3: I shared my journey quitting Keto Episode 190-Chapter 4: My experience gaining weight in public eyes Episode 195–Chapter 5: My journey in accepting my body She's Beyond the Food Chapter 6 Today’s episode is about She’s Beyond The Food Chapter 6-it’s my story 2.0. It’s a follow up to episode 101 From Shame to Fame in which I shared 7 lessons learned from my experienced life up to now. The stories that made me who I’m today. The stories that crafted the Going Beyond The Food Method. Lesson 1: Weight stigma is real and freaking powerful Lesson 2: Diet Culture is a powerful monster but it’s optional Lesson 3: Repeat or evolve… my choice. Lesson 4: It’s Beyond the Food Lesson 5: Wellness Diet & healthy body Lesson 6: You can’t hate yourself to happiness or health Lesson 7: Intuitive Eating: gateway to health & happiness Life happens to me or for me One of the biggest lessons I shared in this episode is the shift that I had to do in my late thirties where I stopped looking at life happening to me but instead life happening for me. I spent 25 years believing that I was the victim of the external circumstances and that life was working against me. In other words, I was in the victim mindset... That victim mindset kept me going in circle for 25 years chasing one diet after another and with every failure I was angrier at the world and resentful of my life. In fact, I lost and gain large amounts of weight at least 12 times never learning anything from each failure but instead repeating the same formula the next time. And then one day, every part of me collapsed. I hit my rock bottom and was forced to look at myself and my life from a different perspective. With faith and coaching, I gradually shifted to a mindset of “Life happens for me, not to me”. I began the process of asking myself: What can I learn from this event? What is this person trying to teach me? With every question came learning, growth, and transformation. I took back my power and my life. I shifted to being in charge of my life instead of being the victim of life. Are you willing to be uncomfortable? Knowing what I know today, what I’ve learned from my lessons and my teachers is that what was holding me back in the victim mindset, the life-happens-to-me-not-for-me mindset, was the unwillingness to be uncomfortable. When you shift to being empowered, one thing becomes clear really quickly... things will get uncomfortable. Why? Simply because you have no one else to blame but you! You see when you assume full responsibility, you must be willing to be uncomfortable. The willingness to be uncomfortable is what kept me stuck for 25 years but at the same time crafted the most beautiful journey for my life. It’s also what keeps some of my students from transforming when they start feeling discomfort, they disappear and go back to their comfort zone. I hope that today’s episode She’s Beyond The Food Chapter 6 - My story 2.0 inspires you to begin the process of writing your own story. Of asking yourself “What is there for me to learn in this event? What is this person trying to teach me? Mentioned on the show: Get Started with our FREE Intuitive Eating I

On today's episode, we'll talk about cyclical living If our body is wise enough to know what to eat, when to eat and how to eat... what else can it do for us? What else can we learn from our womanly body? According to a study from the Archives of Gynecology and Obstetrics, fluctuations of hormones over the monthly menstrual cycle play a crucial role in our emotional status, appetite, thought processes, and so much more. Women reported high levels of well-being and self-esteem during the middle of the cycle in the study. Increased feelings of anxiety, hostility, and depression were reported before their period. Cyclical Living Our egg wisdom is perhaps for us women another expression of our innate body wisdom. When I say egg wisdom, I’m referring to the wisdom of our female cycle. This wisdom that is our female cycle is wise enough to create life from… an egg and a sperm. What else can it do for us? Over the last year, I became really acquainted with my female cycle and discovered a whole new world of intuition. The more I got familiar with how my body spoke to me through my cycle the more I realized that this is the extension of intuitive eating and also body neutrality. Source: Cycle Synching Body Neutrality & Cycle Synching Body neutrality teaches us to engage with our body as a whole and be grateful for all that it does for us... to care for our body. To build a relationship of trust and respect with our body and for all that it does for us. As women, having a relationship with our cycle is part of body neutrality. Cycling is an exponential opportunity for us to connect with our body at a much deeper level. It’s no secret that at different stages of our cycle, we look, feel, and act differently. Observing our cycles and all that it creates in our bodies allows us to gather information and fully comprehend how symbiotic we are as women. Intuitive Eating & Cyclical Living Intuitive eating requires us to shift from external cues to internal cues when it comes to eating and health. To eat intuitively, we need to be able to connect with our innate body wisdom just like with cyclical living. Intuitive eating teaches us that we have this innate ability to know how to nourish our bodies via our intuition... what else can we learn from our intuitive food decision? In my opinion, there’s a deep connection between cyclical living and intuitive eating. The stepping stone to eating intuitively is to develop interoception, this ability to feel and tap into our internal body cues. In the case of intuitive eating, these cues are hunger, fullness, and satisfaction. Practicing cyclical living will enhance your ability to be an intuitive eater. On today’s episode, Kate Northrup, an entrepreneur, bestselling author, speaker, and mother is going to teach us how to tap into the wisdom of our cycle to do less and improve our self-worth. Kate has built a digital empire and is committed to supporting ambitious women to light up the world without burning themselves out in the process. What you’ll learn listening to episode 205 of the Going Beyond The Food podcast: How we’ve learned to seek self-worth externally The impact of patriarchal society on women's self-worth Why seeking self-worth externally is a forever never-ending loop What is cyclical living and how you can implement it in your life The deep connection between our cycle wisdom and body image How to connect Intuitive Eating and cyclical living Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Get Kate's Book The Secret Pleasure of Menopause Rebecca Campbell Rise sister rise Connect with our Guest Website Instagram Facebook

On today's episode, we'll talk about the BE DO HAVE formula for success That you want to change your health habits, stop overeating or make peace with your body, HOW you go about the process of transformation will determine your success. The process that most of us have been thought to apply when wanting to create something new in our life has been the DO HAVE BE model. In order to BE successful, for example, we need to first DO the things that HAVE the Success. When we DO enough of the “things, we hope to be rewarded by finally BEING successful. DO BE HAVE in health transformation Take the example of the goal of being happy & healthy for women in today’s society. We are taught that in order for us, women to be happy and healthy, must HAVE thinness. We must fit in the proper BMI and have the “normal thin” body. In order for us to have the thin & a proper BMI body, we must DO diets (control food and / or exercise). When we have thinness and proper BMI, we will be rewarded by being healthy and happy. Normal right? Perhaps normal to society standards but not right. The problem is that it doesn’t work... I mean 95% of diets fail and dieters regain the weight which means that 95% of the population doesn’t have access to health and happiness? DO HAVE BE keeps us stuck That model DO HAVE BE keeps us stuck in a state of depression, fear, guilt, and shame which leads us straight to a repeated cycle of failure. The results are that we are forever chasing health and happiness, but never getting “there”. You’ve been there and perhaps are still there. I know I was for nearly 25 years. Stuck in a forever state of personal failure when it came to my weight, body, and food habits. But it wasn’t my fault just like it’s not yours either. I was never taught how to actually create personal success in my life. I knew how to create success when it came to business and money but not personal behaviors. BE DO HAVE model is the solution To be successful with human personal transformation, we must instead apply the Be Do Have model. What is the difference between DO HAVE BE versus DO BE HAVE? In order to HAVE what you want, something that you currently do not have, you are going to have to do things you haven’t done before. You're going to have to do things differently. In order to DO the things you haven’t done before, you are going to have to BE someone you haven’t been before. In this podcast episode, we will teach the most effective way of making changes in your health: The Be Do Have formula. What you’ll learn today: Why we self-sabotage on our way towards our goals Why self-criticism doesn’t work as a means of motivation DO HAVE BE versus BE DO HAVE 3 steps toward any goal achievement using BE DO HAVE approach Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Free Workshop to discover the Academy Academy Register directly for the Academy

On today's episode, we'll talk about the perfectionist paradigm shift Do you struggle in creating new long-lasting habits in your life? Particularly around food and health? Maybe it’s exercise: you pay your new subscription to the gym with excitement and enthusiasm and plan to go 5 days a week before work. Yet 6 weeks later, you’re not going to the gym anymore and your brain is going crazy with very self-critical thoughts as to why you once again failed yourself and all the things that are wrong with you. Is that you? That was me until I learned to shift my paradigm about perfection. Perfectionist, is that you? The perfectionist is a personality trait characterized by a person's striving for flawlessness and setting high-performance standards, accompanied by critical self-evaluations and concerns regarding others' evaluations. Is that an accurate description of you? Perfectionism is a trait of character present in many women that have been dieting for a long time. Our diet brain tells us that we need to be perfect at food & exercise if we hope to ever change our body... and diets reinforce this need for perfection via their food rules and need to be “on plan” all the time. Worse, when we fail to achieve our diet goals, guess whose fault is it? Ours. The reason diet culture gives is that we are flawed... and if we were good enough aka had more discipline, it would have worked for us. So, we keep striving to be better and attempt to offset our flaw with a burning desire to be perfect. Perfectionism and Habit Creation The problem with perfectionist fantasy is that we set ourselves up for failure, which results in a lack of integrity with ourselves. And we feel bad about that, too! Not only are we flawed for not being able to diet successfully, but now we can’t even trust ourselves. So, we fantasize even more about our perfect meal plan and exercise regimen and hope that tomorrow will be the right day. The problem is that in order to be able to create consistent long-term habits, we need to trust and believe in ourselves. We need to be able to start small to be able to grow big but diet brain hates that! Minimum Baseline Minimum baseline is the anti-dote to perfection. It is how you can recover from perfectionism and diet brain all in one. Minimum baseline is how you will repair your integrity with yourself and begin a trustworthy relationship with YOU. Minimum baseline is simple... too simple for our perfectionistic brain. It will be hard to manage your mind and all the self-critical thoughts that will come along. In this episode, I teach you how to use the model of minimum baseline to successfully create new habits in your life when you have a diet brain! This model will shift your paradigm about needing to be perfect! What you’ll learn today: The relationship between us being a perfectionist and dieting What needs to come first before creating new habits The perfectionist paradigm shift to implement in your life The key to consistent lifetime habits What is minimum baseline and how to implement in your life Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Free Workshop Academy Registration

On today's episode, we'll talk about stepping beyond the struggle In a way, this podcast is not just a message to those of you who are struggling, but it’s also a message to my former self. It’s the advice I wish someone shared with me when I was struggling. It’s the advice I wish I had when I went through so many dark times. My struggle was my weight. Like most of you... for 25 years, that struggle occupied my life. It caused me lots of emotional pain, physical pain with crazy exercise protocols, tears, break up, missed relationship, the struggle of my body and weight caused a lot of drama in my life. And for 25 years, I believed that the only way to stop the struggle to get over that pain was to lose weight. Some say... but you did lose weight. Yes, I did multiple times but here’s where it gets really crazy... when I did lose weight, you’d think struggle would be over right? No, it didn’t. Instead, I just moved on to the next expression of the problem: saggy skin, soft skin on my belly, I'm still not thin enough for a partner to desire my body... I was addicted to the weight problem... I was addicted to the drama it created in my life. So, what did I do to step beyond the struggle? That what we will explore in today’s podcast. What you’ll learn listening to this episode: What is Diet Brain and how it plays within your struggle How we get addicted to the problem at the center of our struggle The importance of your mind in stepping beyond the struggle How to step beyond the struggle Mindset Model First model: become aware of your thought Second model: reframe-change your thought T: What is the trigger? What event typically or currently trigger the negative body self-talk? T: What am I saying to myself in this situation? What are my thoughts? Before reframing... F: How does this thinking make me feel? A: How am I reacting (or wanting to react) behaviorally to this experience? What will be my new way of thinking about this trigger? New thinking, new choices, new decision. Mentioned on the show: Academy Scholarship application Academy registration for Fall 2019 Get Started with our FREE Intuitive Eating Introduction Course

On today's episode, we'll talk about what's missing from your program As I shared on the last episode #200, we are in the midst of an epidemic and no, it’s not an obesity epidemic. It’s the Diet Culture epidemic. It has become completely normal to not like our body. It’s expected that we shame ourselves and our body if it doesn’t fit the “thin ideal”. It has also become the norm to be on some kind of health programs that restrict the way we live our life. These same programs require that we disconnect from our body in order to be successful. This has led us to no longer respect and trust our bodies. This is huge! We live in an approximately 3 cubic foot space (our physical body) that we disrespect & doubt nearly every day. Without a healthy, respectful and trustworthy relationship, how can we expect our body to support us towards our goals? There is one universal law that is common to all religions and spiritual beliefs that I’m aware of (and please correct me if I’m wrong😀): Love is always the answer. In this episode, we dive deeper in what’s missing from your program and provide you with solution to fill the gap! What you’ll learn listening to this episode: Why it has become completely normal to ignore these 2 ”things” from nearly all health programs What are the signs that something is missing from your program 5 steps you can take to begin implementing to fill the gap in your life and health program A quick exercise to help you shift your mindset around what’s missing on your program Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Power of Intention Part 1 Power of Intention Part 2

On today's episode, we dissect this concept of food labeling We are in the middle of an epidemic. One that is destroying the quality and longevity of our life. It affects not only us but our children and their children. While it’s been around for a while, it’s growing at an alarming rate. Not only here… but all around the world. You’d be hard-pressed to find a culture that isn’t struggling with it. and no, it’s not Obesity. It’s our obsession with weight and diet. 97% of women surveyed by Glamour magazine in 2011 said they felt hatred towards their body at least 1x day and often much more. 8/10 women are unhappy with their reflection. So we diet... and diet some more. Never really getting “there” and then at some point after decades of trying you think to yourself… “That’s crazy I can’t do this for the rest of my life?” but then what? There is a solution to help you stop dieting, a solution that will provide some structure around how you engage with food that will lead you to eat better consistently without restricting or being on a diet. That solution is Intuitive Eating. In this episode, we are going to the basics and sharing with you a FREE tool to get started with ending your relationship with dieting and starting a new one with your body. What you’ll learn listening to this episode: The latest “epidemic” that you need to watch out for What is Diet Culture? Why you have a choice to diet or not 5 steps to gently start undieting and healthy beginning with Intuitive eating Share a FREE tool that will be a game changer for you! Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Intuitive Eating Research Intuitive Eating Book by Evelyn Tribole Health At Every Size by Linda Bacon

On today's episode, we dissect this concept of food labeling Although we’ve learned to drop magical thinking when it comes to weather, crops or other natural phenomena, we still think of food as magical. We label food in hopes that doing so will bring us closer to our desires and goals. The concept is that if we consume the “good” food will control our health and body unfortunately what comes along is shame & guilt when we do eat the “bad” food. In today’s society not being able to control our food choices makes us weak people. That’s what we think as a result of being told so by diet culture and also according to all the health experts who want us to finally “release the unhealthy weight”. But it’s true that there is such a thing as good food or bad food? If so, what are the healthy foods? Here’s a sample of the myths we will cover: What are the good and bad foods Why are we so obsessed with food labeling What motivates our need for food labeling The side effect of food labeling If there is an option to food labeling, what is it and how can we implement it in our life Mentioned on the show: Get Started with our FREE Intuitive Eating Introduction Course Intuitive Eating Project

On today's episode, we talk about what intuitive eating is and is not Want to give Intuitive Eating a try? These 13 misconceptions may make intuitive eating more challenging and increase the odds of you giving up. Intuitive Eating is picking popularity over the last 12 months... In fact, this Anti-diet approach to eating has been called the next health trend to look forward to in 2020. Not surprising when we consider the 95% failure rate of traditional diets. There no stopping Intuitive Eating and I couldn’t be more excited for what’s in store for 2020. And with every “trend” or popular movement comes questions, doubts, and naysayers. On today’s episode, we are going to debunk 13 popular Intuitive Eating myths. 13 myths about intuitive eating, this proven and well-researched eating framework, that you should stop believing. These 13 myths, we first are going to give them context and then bring facts forward as to why each one is false… or frankly said, bogus! Here’s a sample of the myths we will cover: Intuitive eating will make me gain weight. Intuitive eating leads to binge eating. Intuitive eating means I gave up on myself. Intuitive eating is for healthy-minded people only. Intuitive eating is unhealthy. And 8 more super popular Intuitive Eating myths! Mentioned on the show: Intuitive Eating Introduction Course Research: Impact of weight cycling on risk of morbidity and mortality Podcast Episode 171 The “Health and Wellness in Obesity” study Intuitive Eating Studies

On today's episode, we talk about intuitive eating and cravings Is intuitive Eating not just a way of giving in to your cravings? When women first get introduced to intuitive eating, their diet brain then ignites the thought that Intuitive Eating is a just a way to eat whatever we want and, in some cases, to validate laziness... Intuitive way of eating is such a departure from dieting way of eating that it often ignites cognitive dissonance in women. You know that feeling of discomfort from the new information that is presented to you when it is opposite to the way YOU have been living your life? You fight the new information! And come up with all good facts, science and reason why the new information is wrong... On today’s episode, we answer that specific question. Is intuitive Eating not just a way of giving in to your cravings? If not, how do you manage cravings in the framework of intuitive eating? What you’ll learn listening to this episode: We answer the question, “Is intuitive Eating not just a way of giving in to your cravings?” What is Intuitive Eating? What exactly is considered a craving and when it’s “bad” How we can “manage” our cravings with intuitive eating The one word that can shift everything about cravings Mentioned on the show: Intuitive Eating Free Course Intuitive Eating Project

On today's episode, we talk about intuitive voice In the same way that Intuitive Eating teaches you to tap into your innate body wisdom to know what to eat, you can tap into this same body wisdom to be guided in all the other segments of your life. The body wisdom we’ve been gifted by embodying our human body is awaiting us to notice her and engage with her with trust and respect. Some will call this body wisdom intuition others will say inner voice... all the same. When we do not engage and respect this wisdom, we tend to be engaged in perfectionism as a way to control life... control our life, control our future, control our body. Control so it can be the way it should be. But it doesn’t work... and we try harder. Control more. And we fail harder. On today’s episode, Kelly Covert, an inner voice coach will help us interrupt this pattern. Kelly has a passion for helping women believe and achieve their big vision by connecting deeply with the wisdom that is inside of them all while owning their worthiness each and every day. What you’ll learn listening to this episode: What is our inner voice? Our intuition, what exactly is it? How does intuitive voice show up in our day to day life? How to hear our inner voice and learn from it. Concrete exercise to practice tapping into our innate body wisdom or intuition. Mentioned on the show: FREE Intuitive Eating Guide Join our community to receive exclusive offers Connect with our guest Website Instagram Facebook Podcast

On today's episode, we talk about bathing suit confidence Usually around April, we start hearing about “getting that bikini body” like it’s a thing we need to earn. After months of hibernation we are supposed to dust ourselves off and work really really hard to get a body that deserves to wear a bathing suit. The truth I discovered through my own journey is that being confident in a bathing suit doesn’t require months of planning and buckets of sweat aren’t required. We don’t have to earn the right to wear our bathing suit in public... we already have it. I just needed to find it! So if you are struggling with enjoying the summer water because of how you feel in your bathing suit and perhaps wearing the bathing suit at all... you’ll want to listen to this! On the episode today, I’ll share the 7 lessons I learned while getting back my confidence in a bathing suit and the exact steps I took. Here’s a very powerful quote from Lindsay Kites from Beauty Redefined “We don’t hate our bodies because they don’t look good enough, but because they’ve learned looks are all that matter." - Lindsay Kites, PhD. And that ladies it the real issue we need to own up too when it comes to bathing suit confidence! What you’ll learn listening to this episode: You don’t need to earn the right to wear the dang bathing suit. Wearing a bathing suit is simply practicality. You can’t fool anyone… Getting the right bathing for you makes all the difference. Practice… yup, walk around the house with the dang thing on! Pick your environment for your coming out party. Invest in a good cover up. Mentioned on the show: Join the Beyond the Food Community FREE Intuitive Eating Guide

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

On today's episode, we talk about people pleasing “...but my priority is my family right now. I don’t have the time to do this work right now or to participate.” We did a survey few months ago and asked our community members what is holding them back from doing the “work” meaning healing their relationship to food & body. People pleasing came in the top 3... specifically #2 . These are the women who knew they had people pleasing behaviors. The funny thing is that the #1 reason holding back women from healing their relationship to food and body was: “I need to lose weight. I can’t bear being in this body right now. Got to fix that first before doing mindset work”. I say funny because that #1 reason is: people pleasing “in hiding”. So people pleasing is a huge theme in our community! That’s what we are going to deep dive on this episode. Our guest today is Sasha Heinz, PhD and a developmental psychologist. She is an expert in positive psychology, lasting behavioral change, and the science of getting unstuck. She’s a working mom, she’s lived life on the front line of the battle with perfectionism. So, she is going to help us with that. What you’ll learn listening to this episode: What is the disease of people pleasing? How does it manifest in our life? Why does it affect women more than men? How to learn to say no? How to let go of the opinion of others? Mentioned on the show: FREE Intuitive Eating Guide Intuitive Eating Project Connect with our guest Website Instagram Goop Article

On today's episode, we discuss if healthy weight loss is possible and provide and 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 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 That if we aren’t in society 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 Fitness account to get inspired at any size: Jessamyn Stanley- Everybodyyoga Website Instagram Facebook Louise Green- Big Fit Girl Website Instagram

On today's episode, we talk about how to Unfuck Your Brain I wanted to lose weight so that I could be more self-confident. 95% of the women I work with want to or did want to lose weight so that they can be more confident. We are taught by society that if we are thin, we will automatically be confident and ultimately happy. Yet we lose the weight and we aren’t happier. We still don’t feel confident as we should. Then we regain the weight because, spoiler alert, diet doesn’t work long term. That’s until we repeat the cycle again looking for that “confidence”. How many times do we have to repeat the cycle to see that confidence isn’t an external thing?? I did it for 25 years. You? Our guest today, Kara Loewentheil, a Master Confidence Certified Coach with a B.A. from Yale and J.D. from Harvard Law is going to teach us how to become more self-confident today independent of our weight. The work is all in our mind! What you’ll learn listening to this episode: How patriarchy and socialization thoughts impact our self-confidence How to begin your journey into thought work How to take massive actions and massive thinking in achieving your goals How you can get yourself free access to the self-confidence challenge Mentioned on the show: Self-Confidence Cheat Sheet Body Acceptance Project Intuitive Eating Guide Connect with our guest Website Unf*ck Your Brain Podcast Instagram Facebook

On today's episode, we talk about weight gain Yes, I’ve gained weight. I’m a nutritionist and I’ve gained weight. I’m a woman and I’ve gained weight. I’ve gained weight and I’m ok with it. Just 3 short years ago, I would have never considered writing this, recording this. I doing everything I could NOT to gain weight yet I was gaining weight. The more I try the less it worked. On today’s episode, I’ll share my personal journey with weight gain and how I’m living through it. Some will say “coping with weight gain” and I would have said the same things just 2 short years ago. Today, I’m fully at peace with it. How can this be? What you’ll learn listening to this episode: 9 lessons I’ve learned from gaining weight My journey through dieting Why and How my perspective on weight gain shifted How I changed my perspective on weight & body Mentioned on the show: Free Body Acceptance Challenge Body Acceptance Project Intuitive Eating Guide Health At every Size Manifesto

On today's episode, we talk about how to liberate your body Only 4% of women will call themselves beautiful. That statistics just broke my heart... The truth is I was part of that 96% not finding themselves beautiful for most of my life. To be real it’s almost an act of courage to accept your body in today’s world. One of the most powerful agents in liberating myself from body shaming has been the studying of the concept of patriarchal beauty standard. The historical and economic reasons behind where we are with women’s body expectations in the year 2000. Fascinating and liberating experience and that’s what I want to share with you today. Our guest today is Jess Baker, an author, international speaker and blogger with a background in mental health where she’s worked as a Psychosocial Rehabilitation Specialist. She described herself as an unabashed fat chick and a proponent of harnessing the magnificent power of shame resilience! What you’ll learn listening to this episode: Why only 4 % of women will call themselves beautiful How body insecurity hinders personal and professional productivity: What are the patriarchal beauty standards and how they affect you today Why we must engage in a holistic perspective of health to truly address the issue that is causing suffering How using the word FAT is powerful act towards body acceptance Mentioned on the show: Free Body Acceptance Challenge Join the Beyond The Food Community and receive our free audio training HAES podcast episode Exercise Trauma podcast episode Connect with our guest Book: Things No One Will Tell Fat Girls Book: LandWhale Website Instagram Facebook

On today's episode, we talk about Healing Body Image with Photography Do you struggle with seeing pictures of you? Avoid them altogether maybe? For all of us women who have struggled with body image, taming our self-image via observing our reflection on picture is a very important step in the process of healing body image. Taking pictures of ourselves and choosing compassion over self-critique is key. On today’s episode, we are joined with a professional photographer who is using photography to heal her own body image struggle and the one of her clients in amazing body love photoshoots. Our guest today is Ashley, a professional photographer from Toronto, Canada. Her work has been published in nationwide campaigns with international brands such as Air Miles, Mattel, and Bluenotes. Ashley has also co-founded GRLCHILL which is a passion project about friendship, self-love, and womanhood. What you’ll learn listening to this episode: How to harness the power of photography to move forward with healing your body image struggle How to coach yourself into confidence before taking a picture of yourself Tips on how to take selfies in a powerful and authentic way and tame your self-reflection Why family photos are so important and how to overcome the fear of taking them The power of friendship in your journey towards self-acceptance Ashley’s tips for getting in the mood to embrace your beauty Everyone loves taking a selfie when you’re feeling yourself, but what about when you don’t? Here are a few tips on how to get on that vibe: Find a few minutes and throw on your favorite song and just shut your eyes and let the moment take you. Jump, dance and sing your heart out. Nothing will make you feel sexier and empowered than moving to your power tune. Put on something you feel sexy and confident in and just have some fun taking some photos of yourself. Find your LIGHT! You don’t need a fancy ring light to snap a photo of your beautiful face. Find a window, face that window and let your energy shine through. Run your photo through a quick app to correct any colors that are off or play with some fun filters. You won’t find any Facetune over here. Some apps I like using when I don’t have my computer are: A Color Story, VSCO, and Lightroom CC Mobile. All of them are user-friendly and provide some great filter options to play with. Take your photo for no one other than yourself. As much as likes and comments make you feel good, take a photo to document YOU in this very moment. Having photos to look back on as we age and change will remind Mentioned on the show: Join the Beyond The Food Community and receive our free audio training Book a photo shoot with Ashley GRLCHILL Project GRLCHILL Instagram Photography Apps A Color Story VSCO Lightroom CC Connect with our guest Website Instagram Facebook

On today's episode, we discover why I quit Keto I’ve been avoiding recording this episode for nearly 2 years. I’ve been scared of the consequences, hesitated by fear of backlash, started recording it and stopped so many times. Something happened this week that triggered me to finally record this episode... It wasn’t just about me anymore. This episode needed to be recorded for you-the listeners, my clients, my patients and my students. On today’s episode SHE’s Beyond The Food Chapter 3, I'll share with you my personal journey with food and diets... particularly the Ketogenic diet. And today, I’m officially making it public: I’m calling it quits with keto and sharing the reasons that led me to make this choice. This is not the type of quitting after just a few months of being keto or because I didn’t lose weight. This shift is way beyond this... I wrote a book about the ketogenic diet, lectured at professional conferences about keto, studied and researched ketosis and ultimately created an entire program about keto “The Keto Connector”. I was an expert on the ketogenic diet before keto became popular... so this is significant for me professionally and personally. What you’ll learn listening to this episode: What is the keto diet How I came to keto personally and professionally How I become angry at keto Why I wouldn’t recommend keto What I’m doing today instead of keto Mentioned on the show: Intuitive Eating Project Registration Going Beyond the Food Academy Podcast Episode 161 Join the Beyond The Food Community and receive our free audio training

On today's episode, we discover intuitive eating You are the boss of you, sister.... no one else. So hire, fire and promote accordingly. I’m sure you wouldn’t tolerate anyone telling you what to do in your own house. You wouldn’t let anyone dictate who your date is, right? Yet we let diets control our food choices and the way we feel about ourselves. That’s what we call diet culture. Sisters, it’s time we stop letting diets control our lives. We must take our power back from the latest diet... including the latest keto expert! It’s proven diets not only don’t work they lead to more weight gain. Diet is harmful to the female body. Today, we discover intuitive eating, a proven self-care eating framework that puts YOU back in the driver seat of food choices, body, and health. This way of engaging with food (read here: not a diet) teaches you to be a team with your body. Our guest today Evelyn Tribole, MS, RDN, CEDRD-S is the author of 9 books, with a nutrition counseling practice in Newport Beach, California. She is a co-creator of Intuitive Eating, a mind-body health process developed in 1995. Evelyn will take us through Intuitive Eating 101. What you’ll learn listening to this episode: What is intuitive eating and what it’s not. The 10 Intuitive eating principles, why they exist, and how to apply them in real life The Diet paradox and why diets don’t work How intuitive eating and Health At Every Size work together How to awaken the intuitive eater in you! Mentioned on the show: Join the Beyond The Food Community and receive our free audio training Conquer Emotional Eating Going Beyond The Food Academy Intuitive Eating Workbook Intuitive Eating Book Health At Every Size podcast episode Connect with our guest Website Instagram Facebook

On today's episode, we talk about how to strengthen your intuition Do you wish to have more guidance in your life, to be more certain that you are making the right choices for you? That knowing is accessible to you right now. This intelligence is inside you, me and all women: It’s called our intuition. On today’s episode, we explore together the highest form of intelligence: intuition. We will learn how to connect to this superior source of intelligence and also how to strengthen it so you can be more confident. Our guest today, Dr. Joy Martina is a Psychic Psychologist and a Channeler of Christallin Consciousness specializes in High-Level Intuitive Intelligence Training for entrepreneurs, business owners and celebrities. Dr. Joy will take us through her most recent best-selling book: How to use your intuition to transform your life. What you’ll learn listening to this episode: What is intuition and what is it not. The 5 steps we must take to strengthen our intuition Why being is a state of joy and happiness fuel our intuition Dr. Joy leads us through an exercise to tap into intuitive eating power How saying YES! 100x times can leads us towards our intuitive power. Mentioned on the show: Book Dr. Joy Martina: How to Use Your Intuition Free Self-Love Audio Join the Beyond The Food Community and receive our free audio training Register for the Spring Cohort - Academy Connect with our guest: Website Instagram Facebook

On today's episode, we speak with Sheree Clark Are you at a “fork” in the road? You know something needs to change... must change... has to change. You get the feeling that if you don’t make a choice now, life will make one for you. For some, it’s an acute life event that forces them into making a choice... for me, it was collapsing on stage. For other women, their body wisdom takes care of creating this fork in the road with aging and hormones. It’s called menopause. It’s the natural process that moves us from motherhood to coming of wisdom. Coming back to being “just” a woman... no longer the nurturer or caregiver. For many, that’s a hard transition. In today’s episode, Sheree Clark talks about turning midlife crisis into mid-life awakening. Sheree will help you create a vision for your fork in the road creating opportunities for growth, fun, and achievement. Sheree Clark is a midlife courage coach, TV show host, inspiring speaker and accomplished author. What you'll learn listening to this episode: How Sheree found the courage to leave her successful career to find fulfillment. “If I stay this way, life will eat me alive” feeling is real and how we can overcome it. Sheree takes us through a powerful exercise to determine what fulfillment looks like for us. How to approach the second phase of our life from a place of love instead of fear Mentioned on the show: Join the Going Beyond The Food Community Register for Sheree's 'It's Your Time' Event Christian Northrup book Connect with Our Guest: Instagram Facebook

On today's episode - SHE’s Beyond The Food - Chapter 2: I'll share with you my personal journey with exercise, fitness and sports... and it’s been a wild ride. Just like most of you, ladies that have a journey of dieting, exercise has been part of my life in a “not so fun way”... never willingly and because I desired to exercise rather because I HAD TO kind of way: to burn calories, to burn fat, or to punish myself for cheating on my diet and mostly because I needed to alter my body composition, .... The result of this wild ride is trauma. As my mentor in trauma, Irene Lyon taught me “Trauma is in your nervous system not in the event”. I now can see it in most of my students too. We know we have to but for some “unexplainable” reason we can’t bring ourselves to do it. That “unexplainable” reason is trauma... it’s your nervous system protecting you from what has been in the past a very bad experience. In fact, trauma can be healed. So does your relationship to exercise. With a load of compassion, acceptance and love, we can fall back in love with moving our body. Slowly & gently healing happens. That’s SHE’s Beyond The Food Chapter 2. What you'll learn listening to this episode: Why ‘no pain no gain’ exercise is more detrimental than beneficial What is trauma and how to determine if you have a traumatic relationship to exercise Why I never call exercise... exercise How to shift into an enjoyable relationship to movement Mentioned on the show: Join the Going Beyond The Food Community Going Beyond The Food Academy SHE’s Beyond The Food – Part 1

On today's episode, we talk about Feng Shui Get the energy right in your home, closet, and fridge and everything else will follow. Yup, the energy that carries your home is impacting you right now... moving you closer to confidence or further away from peace with your food and body. Imagine you and your home looking like Charlie Brown’s character, Pigpen. With debris and junk whirling around that “pretty” won’t fix. It is essentially putting lipstick on a pig. Instead, let’s get your energy and your home’s energy in pristine shape so that when the “pretty” goes in, it uplevels every damn thing in your life. Who doesn’t want that? Today’s guest, Amanda Gates is a professionally trained Interior Designer, Feng Shui Practitioner, podcaster and award-winning blogger. She has seamlessly married interior design and Feng Shui for almost 20 years to help clients achieve spaces that feel as beautiful as they look. What you'll learn listening to this episode: How the energy in your home is expressed through the design and choices you have made in your home décor. The top 5 disruptors in your home design that sabotage the energy in your home Amanda shares with us easy, applicable tips to change the energy in your home How your closet and fridge carry energy that help you move forward towards being at peace with food and body Mentioned on the show: Join the Beyond the Food Community and receive our free audio training So... You Want to Lose Weight Amanda’s website Amanda’s podcast Closet Blog Feng Shui your fridge Front door podcast

On today's episode, we talk about Healing Body Shaming Healing body shaming permeates through every aspect of your life... you finally stop chasing your worth and you get to find your innate female power. You stop working crazy hours trying to prove yourself to your boss that you are worthy of the next promotion. Reconciling yourself with your body finally gives you the power to stop pleasing everyone... become someone you don’t need anyone to tell you you’re worthy. You know! Being confident leads you to attract the right lover... and have the courage to say no to the one that makes you feel like Sh*&%! This is the first installment of “SHE’S beyond the food,” a new monthly episode. This coaching session will be me, me alone, sharing a very vulnerable moment of my life in which I coach myself to go beyond the food. This is raw, uncut version of me, your host, Stephanie Dodier, the woman, not the expert. In this episode, I share how healing another layer of body shaming led me through a massive transformation of my business. What you'll learn listening to this episode: Why I went on a 4 weeks hiatus from the podcast How I turn a business disaster into a massive win Why body shaming permeates through every aspect of your life... and why healing it guides you to find your strength. How I surround myself to be successful How to stop chasing my worth and you get to find my innate female power & wisdom Mentioned on the show: Join the Beyond The Food Community and receive our free audio training So... You Want to Lose Weight Conquer Emotional Eating

Why do I need to go beyond the food to make peace with food and my body That’s the one question I get and yes... that’s a very valid question, and to be honest, a very good starting point for us to have a very powerful conversation. We’ve been trained for years via diet culture to seek a solution to our food, weight and body issues with food and exercise. If we whip in shape our physical body, we will get result. Get thinner... and then, we’ll be happy and healthy. yet it doesn’t work. We know that and hence why you and I are here... Why doesn’t it work... because our relationship with food and body doesn’t stem from our physical body, rather it shows up in our physical body. It originates from our mind, emotions, and spirit. That’s what I’ve found through my own struggle and later on what my training and education has taught me. The 4 layers of the human being is what we address in the Going Beyond the Food Method. It stems from a very old body of work - Holistic health. In today’s episode, will deep dive into the emotional body particularly with Dr. Joan Rosenberg. In show 177, we spoke about the mental body with Christina Hyland. In show 178, we spoke about the spiritual body with Dr. Louise Swartswalter. In show 179, we spoke about the physical body with Dr. Michelle Sands. Finally, show 181 we’ll talk about a unique aspect of human that has a tremendous impact on why we urge to eat or self-destruct via body shaming: our nervous system with our resident expert, Irene Lyon. In this episode I discuss The role of the Emotional Body in relation to the holistic health model The real purpose of our emotions How having emotional strength is part of confidence, too: Developing emotional strength Last episode was an interview with Dr. Michelle Sands and she talked about the role of the physical body in relation to the holistic health model. She also shared her view why we cannot separate each of the 4 bodies from each other and the impact of menopause and perimenopause to women’s body’s overall health. Finally, she detailed why suffering is optional when dealing with perimenopause and menopause and how the Physical Body plays as a vehicle to making peace with food and body. 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 Dr. Joan Rosenberg latest book: 90 Seconds to a Life You Love Dr. Joan Rosenberg free gift Take the Self-assessment to evaluate your relationship to food and weight Free Audio Training Episode 177: The Mental Body Episode 178: The Spiritual Body Episode 179: The Physical Body Submit a question for the next episode If you want to submit a question for Stephanie's next episode, click here and join our free and private community. Reach Stephanie Website Facebook Instagram YouTube Email ***For your information - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so***

Holistic Approach to Making Peace with Food and Body Why do I need to go beyond the food to make peace with food and my body That’s the one question I get and yes... that’s a very valid question, and to be honest, a very good starting point for us to have a very powerful conversation. We’ve been trained for years via diet culture to seek a solution to our food, weight and body issues with food and exercise. If we whip in shape our physical body, we will get result. Get thinner... and then, we’ll be happy and healthy. yet it doesn’t work. We know that and hence why you and I are here... Why doesn’t it work... because our relationship with food and body doesn’t stem from our physical body, rather it shows up in our physical body. It originates from our mind, emotions, and spirit. That’s what I’ve found through my own struggle and later on what my training and education has taught me. The 4 layers of the human being is what we address in the Going Beyond the Food Method. It stems from a very old body of work - Holistic health. In today’s episode, we’ll deep dive into the physical body particularly around perimenopause with Dr. Michelle Sands In show 177, we spoke to the mental body with Christina Hyland. In show 178, we spoke about the spiritual body with Dr. Louise Swartswalter. Upcoming in show 180, we’ll talk about the emotional body with Dr. Joan Rosenberg. Finally, show 181 we’ll talk about a unique aspect of human that has a tremendous impact on why we urge to eat or self-destruct via body shaming: our nervous system. In this episode I discuss The reason why we cannot separate each of the 4 bodies from each other The role of the physical body in relationship to the holistic health model Perimenopause and menopause: their impact to women's body overall health Why suffering is optional when dealing with perimenopause and menopause Last episode was an insightful interview with Dr. Louise Swartswalter as we deep dive into the spiritual body and its impact on the way we engage with food and body. She gave us a clear understanding of what energy medicine is and how to begin to heal our spiritual body. She also gave us practical situation how the spiritual body shows up in our day to day life. Ultimately, she talked about how the Spiritual Body is key to making peace with food and body. 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 Perimenopause Summit Stephanie’s favorite menopause book: The menopause wisdom: Take the Self-assessment to evaluate your relationship to food and weight Free Audio Training Crave Cure Guide Submit a question for the next episode If you want to submit a question for Stephanie's next episode, click here and join our free and private community. Reach Stephanie Website Facebook Instagram YouTube Email ***For your information - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so***

Spiritual Body to Making Peace with Food and Body Two questions that keep coming back from new members in our community: What does it mean to Go Beyond The Food? And then... Why would I need to Go Beyond The Food? These are GOOD questions and to be honest, a very good starting point for us to have a very powerful conversation. To answer these 2 questions, we must first recognize that for most of us, women, we’ve been trained since a young age via Diet Culture to seek a diet solution to our “food issues, weight and body” within the constraints of our physical body. The solution being to a-beat our body into shape and b-restrict our food. Ultimately, we’ve been deeply trained to believe that getting a thinner physical body would bring us health and happiness. Yet it doesn’t work. We know that and hence why you and I are here... Why doesn’t it work? Because our relationship to food and body doesn’t stem only from our physical body. Our desire to eat and shame ourselves originate from our mind, emotions, and spirit. That’s what I’ve found through my own struggle and later on what my training and education have taught me. The 4 layers of the human being are what we address in the Going Beyond The Food Method. It stems from a very old body of works in Holistic health. Today’s episode will deep dive into the spiritual body with Dr. Louise Swartswalter and its impact on the way we engage with food and body. In show 177, we spoke about the mental body with Christina Hylan. Upcoming in show 179, will talk about the physical body and show 180, will discuss emotional body. Finally, show 181 will talk about a unique aspect of human that has a tremendous impact our why we urge to eat or self-destruct via body shaming: our nervous system. In this episode I discuss The Spiritual Body to making peace with food and body How the spiritual body shows up in our day to day life What is energy medicine? How to begin to heal our spiritual body Last episode was an insightful interview with Christina Hyland as she talks about the Mental body and its impact on the way we engage with food and out body. She talks about the reason why individuals develop eating disorder or problem and the process on how to come back to ourselves from our false selves through the 'feel to heal' approach. You don't wanna miss this episode in this series. 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 Dr. Louise Swartswalter's website Mind Gems, 12 little exercises that balance the brain- soul! Brain Soul Success Bootcamp FREE webinar- The Five Secrets to a Beautiful Amazing YOU! Take the Self-assessment to evaluate your relationship to food and weight Free Audio Training Crave Cure Guide Essay on religion and the Going Beyond The Food Method Submit a question for the next episode If you want to submit a question for Stephanie's next episode, click here and join our free and private community. Reach Stephanie Website Facebook Instagram YouTube Email ***For your information - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so***