In this episode of the Empower Her Wellness Podcast, we dive into the all-or-nothing mindset that often fuels disordered eating. We explore how black-and-white thinking around food—viewing it as either “good” or “bad”—can lead to guilt, binge eating, and the harmful restriction-binge cycle. The episode breaks down the science behind this mentality, including how our brain chemistry and dopamine response make certain foods more tempting when restricted.

We share practical strategies to break free from this cycle:

1. Challenge black-and-white thinking by realizing that one “bad” meal doesn’t ruin your entire day or progress.
2. Use the 80/20 rule to create balance—80% nutritious foods, 20% flexibility.
3. Stop labeling foods as "good" or "bad" and start reframing them as nutrient-dense vs. less nutrient-dense.
4. Stop waiting for the “perfect” time (like Monday) to start over—just make the next meal a balanced one.

The episode encourages embracing food freedom and letting go of guilt and perfectionism. It reminds listeners that healing their relationship with food is possible and begins with small, sustainable shifts in mindset.

Get in contact with Mel

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Website - www.empowerherwellness.com.au