Break the Diet Cycle

Sam Abbott (@pcos.nutritionist) is back on the pod to share something near and dear to her heart: reality television. In this episode, Melissa and Sam talk about the way reality TV portrays stories about body image, diet culture, and eating disorders. We explore storylines from the Real Housewives franchise, Love is Blind, Love Island, Selling Sunset, and more. We hope you’ll learn how to use your body image skills to enjoy the “escapism” of these shows without activating disordered thinking, eating or body image struggles. We talk about how to challenge harmful body norms that impact both your individual anti-diet work and society as a whole.

Sam is a fellow registered dietitian nutritionist who helps those with PCOS ditch diets, improve insulin resistance and balance hormones without feeling guilty or stressed about food. She is the owner of PCOS Nutrition Company, where nutrition coaching services are centered around improving hormone balance without a side of diet culture or weight stigma. Sam is passionate about empowering people with PCOS to find peace and balance with nutrition, hormones, body and life. If you’d like to listen to her original Break the Diet Cycle podcast episode about PCOS nutrition, you can find it here: https://melissalandrynutrition.com/how-does-weight-impact-pcos-and-your-hormones-with-sam-abbott/

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Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. However, for Break the Diet Cycle listeners ONLY -  Melissa is considering bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, add your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

CALLING ALL BOOK LOVERS! Is your anti-diet, body positive “TO BE READ” pile just eyeing you, collecting dust? In this episode, Amy Rapone MS, RD (@radlovenutrition), fellow Anti-Diet Registered Dietitian, talks about:

Amy kindly shares her favorite, curated book list for you to stock your bookshelf. Here’s her Bookshop.org Affiliate Link: https://bookshop.org/shop/radlove

If you *have* the books, but just aren’t reading, I highly recommend you find community and join Amy’s next book club!  Enroll today and you’ll start on 10/18/2022: https://www.radlovenutrition.com/book-club

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Want coaching support through Melissa's No Guilt Framework? Right now, Melissa is only accepting 1:1 clients. However, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

So many people love the idea of Intuitive Eating but struggle with putting it into practice because it feels WAY too scary to start on your own. In this episode, former No More Guilt client Aston Moody shares her main fears about Intuitive Eating before coming into the No More Guilt program over a year and a half ago, how she overcame her fears of weight gain, redefined “doing the right thing” around food, and what’s been happening since she graduated. She talks about her love of Enneagram and how she used it as a tool alongside Intuitive Eating skills to heal her lifelong struggle with dieting. We talk about the impacts of growing up in the 80s and 90s on food and body image. Aston talks about what life is like now that she is no longer measuring time in terms of whether or not she is on a diet, cheating on a diet, or gearing up for the next one. Aston will share some key insights for your Intuitive Eating work, especially for anyone who considers themselves a “black and white thinker” who is too often hard on themselves in this inspiring episode.

Loving Break the Diet Cycle Podcast? Review it - and if you’re feeling like you want to pay it forward, send your favorite episode to a friend.

Episode Resources:

Melissa mentioned a group coaching waitlist in this episode. Right now, Melissa is only accepting 1:1 clients, however, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

Do you ever worry “eating what you want” will 100% backfire on you? Like you can’t handle the responsibility of being without ANY kind of structure or plan? You’re not alone. Having grown up in a diet culture - it would make sense! Many generational dieters never had a role model for a healthy relationship with food and need more structure than the boilerplate Intuitive Eating advice to “eat what you want”. In this solo episode, Melissa covers what can go wrong when you don’t have enough structure in your Intuitive Eating journey, how to figure out how much structure you need, and how to recover from common pitfalls like: feeling even GUILTIER as an Intuitive Eater than you did on a diet, struggling with excessive fullness, feeling low-energy, or feeling like you’re only eating “junk” food all the time. Melissa covers how to plan ahead, without getting “diety” and how to stop falling trap to the latest tik-tok food trend that makes you feel bad about the way you eat. Loving the pod? Don't forget to rate and review so others can find out about it. You can even share this podcast with a friend who’s looking to break the diet cycle, too!

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This episode was sponsored by No More Guilt with Melissa Landry

If you grew up in a family that valued thinness and diets… and then went on to diet yourself for YEARS - your brain is now set up to think of food as series of rules and steps to follow. 

Then enters Intuitive Eating with all its messages to: “jUsT LisTeN to YouR BoDy” and “eAt WHaT yoU wAnT”. Especially if you are a black-and-white thinker who *LOVED* the structure of dieting, this new world of Intuitive Eating can feel terrifying. 

If you’re sure that you’re done with diets, but still struggle to trust yourself to be “responsible” with the flexibility of Intuitive Eating – we're going to talk about how you can move forward.

In this episode, Melissa's client Meg shares her experience as a WW "lifer", her reaction to finding Intuitive Eating for the first time, how she approached things on her own vs. with a coach, how she let go of need for rules by inviting "healthy structure" into her IE journey. This episode will help you think about the best ways for you to learn intuitive eating based on your own preferences for structure and support. WE LOVE A GOOD CLIENT STORY! I’d love to hear your takeaways after hearing Megan today! Just message me on Instagram @no.more.guilt - I always love connecting with you between episodes.

Loving the podcast and benefitting from stories like Megan’s? Give the podcast a rate and review! Feeling *extra* generous? Send this episode to a friend who’s looking to break the diet cycle, too.

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This episode was sponsored by No More Guilt with Melissa Landry

I mean - we can assume most of us have an origin story here, right?! 

Food guilt doesn’t spring out of nowhere...when did it start for you? 

My client Nicole shares when her body image problems started, when she realized it was time for her to make a change, and how she leaned on the No More Guilt program for 3 months to:

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This episode was sponsored by No More Guilt with Melissa Landry

Last week we replaced the question “does eating more help you lose weight?” with an even better one: "what regulates our weight in the first place?" And is it even food?

As it relates to nutrition, there are two accepted theories about why some people are in bigger bodies compared to others. We talk about which theory makes sense with our available research, and which one doesn’t - as we continue chatting our way through a review paper from a prominent researcher in the weight loss world.

She talks about why Intuitive Eating professionals come to different conclusions about what current research data means compared to weight loss researchers.

Melissa talks about ways you can be open, but critical, to new research findings from the weight loss world so you don’t fall trap to more diet culture thinking.

Melissa also helps you consider what to do instead of dieting, if you agree it’s not effective for your health.

She offers 4 health behaviors that benefit everyone, regardless of body size, and shows you how to work on your nutrition as a lifelong, n-of-1 self-study using your body cues as data to decide which nutrition, movement, and self-care choices best line up with your personal health values.

If you loved this 2 part series - Melissa wants to know! Rate, review, or dm her on Instagram @no.more.guilt to tell her how you are using the episodes in your Intuitive Eating work.

Episode Resources:

This episode was sponsored by No More Guilt with Melissa Landry

Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

As the harms - and ineffectiveness - of dieting become more well known, Melissa has noticed an interesting phenomena. A lot of “weight loss experts” are starting to give you messages like “of course you’re not losing weight, you’re not eating enough!” - in stark contract to older messages like “learn to eat less”.  In this episode, Melissa explains why this messaging is just more diet culture keeping you stuck in the “calorie model” and how “eating more calories” isn't the magic bullet to weight loss they say it is. In this 2 part series, Melissa walks you through a recent research paper to give you background so you can feel more confident in your choice to become an Intuitive Eater (and maybe, get better at explaining to other people!). We talk about the two main theories of why some people may be at a higher weight than others, and why rat and genetic studies aren’t really telling us much to prove them. Follow this podcast so you catch part 2!

Episode Resources:

This episode was sponsored by No More Guilt with Melissa Landry

Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Meet Stephanie! Stephanie is a No More Guilt Client who is sharing her story on today’s episode. We talk: how to let go of the idea of “good” and “bad” foods, mindset skills from Melissa’s No Guilt Framework that helped Stephanie find peace with former binge foods, and the RADICAL insight she learned about emotional eating (spoiler alert: sometimes, it’s the answer). Especially if you don’t know anyone else who struggles with emotional eating like you - Stephanie’s story will empower you try new things as an Intuitive Eater to breakthrough and finally find peace!

Loving the podcast and benefiting from Melissa’s support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! I’d love to hear what you are working on there – you can  message me anytime on Instagram @no.more.guilt!

Episode Resources:

This episode was sponsored by No More Guilt with Melissa Landry

Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Melissa’s back to talk you through how to sort yourself out when you’re feeling stuck in your Intuitive Eating Process.

If you've ever felt like you *know* what to do, but you’re just not doing it… this episode will help you avoid future feelings of regret by helping you organize yourself into action. This is the best way to get more benefits and freedom from Intuitive Eating!

Episode Resources:

Loving the podcast and benefiting from Melissa’s support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! I’d love to hear what you are working on there – you can  message me anytime on Instagram @no.more.guilt.

This episode was sponsored by No More Guilt with Melissa Landry