August 12, 2025

EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day

18 minutes

Tired of being held hostage by thoughts like "When can I eat next?" or "I need to work this off"? In this game-changing episode, Lindsey introduces her signature Triple Threat Tool that stops ED thoughts from spiraling and puts YOU back in control of your mind. Learn the exact 3-step framework to go from being controlled by eating disorder thoughts to being completely in control of your recovery.

Key Takeaways

You can't fight what you don't acknowledge, and you can't change what you don't challenge

Your ED thoughts aren't actually YOUR thoughts - they're learned responses

The Triple Threat Tool threatens the lies, the spiral, and the ED's power over your choices

You're allowed to have the thought - but you don't have to believe it or act on it

Deciding your comeback in advance stops spirals before they start

The Triple Threat Tool Breakdown

Step 1: NAME IT - Who's Really Talking Here?

Purpose: Identify whether this is your ED voice or your authentic voice

How to Do It:

Give your ED voice an actual name (Restriction Rachel, Control Freak Carla, Body Critic Betty)

Separate the ED voice from who you really are

Recognize these aren't YOUR thoughts - they're learned responses from diet culture

Example:

ED Thought: "I shouldn't eat this cookie"

Name It: "That's Restriction Rachel trying to control my food choices"

Step 2: TAME IT - Take Your Power Back

Purpose: Acknowledge the thought without giving it power

How to Do It:

Refuse to let the ED voice drive the bus

Thank the voice but decline to take orders

Set boundaries with your ED thoughts like you would with a demanding person

Example:

Tame It: "Thanks for sharing, Restriction Rachel, but I'm not taking orders from you today"

Lindsey's Example: "Rachel, you've been fired. I'm in charge of my nourishment now"

Step 3: FRAME IT - Create Your New Truth

Purpose: Replace ED lies with recovery-aligned thoughts

How to Do It:

Create thoughts that feel true and move you toward recovery

Not fake positive affirmations - authentic recovery truths

Choose thoughts that serve your healing journey

Example:

Frame It: "My body needs consistent fuel throughout the day, and this cookie is part of my recovery"

Real-Life Triple Threat Examples

Food Thought Scenario:

ED Thought: "I need to work out extra today because I ate something different last night"

Name It: "That's Control Freak Carla"

Tame It: "Carla, exercise isn't punishment for eating"

Frame It: "I move my body because it feels good, not to earn or burn off food"

Body Image Scenario:

ED Thought: "I look disgusting in this dress"

Name It: "That's Body Critic Betty"

Tame It: "Betty, your harsh comments aren't welcome here"

Frame It: "My body deserves to be treated with respect, and I choose clothes that make me feel comfortable"

ED Voice vs. Authentic Voice Guide

Your ED Voice:

Is harsh, critical, and demanding

Uses words like "should," "can't," "need to," "have to"

Makes you feel anxious, guilty, or ashamed

Wants you to be smaller, eat less, control more

Your Authentic Voice:

Is kind, curious, and flexible

Uses words like "I choose," "I want," "I deserve"

Makes you feel peaceful, empowered, or hopeful

Wants you to be nourished, rested, and free

Common ED Thoughts to Practice With

Food Thoughts:

"When can I eat next?"

"What am I allowed to eat?"

"How can I avoid eating?"

"I need to work this off"

"I shouldn't eat this"

Body Image Thoughts:

"I look huge in this outfit"

"If I eat that, I'll gain weight"

"I'm bigger than everyone else"

"People are judging my body"

"I'm disgusting"

Powerful Quotes from This Episode

"You can't fight what you don't acknowledge, and you can't change what you don't challenge."

"Your eating disorder thoughts aren't actually YOUR thoughts."

"You're allowed to have the thought. There's no judgment in having an ED thought pop up."

"You are not your thoughts. You are the thinker of your thoughts."

"Your ED voice is loud, but your authentic voice is stronger."

When to Use the Triple Threat Tool

In front of the mirror when body image thoughts attack

At meal times when food anxiety kicks in

The moment any ED thought enters your mind - don't wait for it to spiral

During social eating situations

When getting dressed or shopping for clothes

Before, during, and after exercise

This Week's Homework

Give your ED voice a name (make it specific to your struggles)

Identify your 3 most common ED thoughts

Write out your Triple Threat response for each one

Practice your comebacks - decide in advance what you'll say

Use the tool immediately when any ED thought pops up

Lindsey's Personal Example

Situation: Standing in front of closet, choosing what to wear

ED Thought: "You can't wear that dress, you look huge, everyone will notice how much weight you've gained"

Name It: "That's Gina trying to make me hide my body"

Tame It: "Gina, you don't get to dictate my wardrobe choices anymore"

Frame It: "I'm choosing clothes that make me feel comfortable and confident in my recovery"

Result: Wore the dress, had an amazing day, realized Gina's opinion had nothing to do with reality

Signs You Need This Tool

Food thoughts consume your mental energy throughout the day

You spiral from one negative thought into restriction or shame

You feel controlled by thoughts about your body or food

You believe every critical thought about yourself

You can't distinguish between ED voice and authentic voice

What Mastering This Tool Looks Like

You catch ED thoughts before they spiral

You feel empowered instead of controlled by your mind

You can enjoy meals and social situations without mental chatter

You respond to body image thoughts with compassion instead of criticism

You're present in your life instead of trapped in your head

Ready to Master Your Mental Game?

If you want to learn how to use the Triple Threat Tool in every situation and build an entire toolkit of weapons against ED thoughts, go to www.herbestself.co and fill out an application to work with Lindsey.

Stop trying to figure this out alone. Your ED voice has had you for years - but it doesn't get to have your future.

Connect with Lindsey

Website: www.herbestself.co

Private Facebook Community: www.herbestselfsociety.com

Client Applications: www.herbestself.co/services

About the Host

Lindsey Nichol is a former competitive figure skater turned God-led entrepreneur, boy mom, and digital CEO. She created the Triple Threat Tool during her own recovery journey and now teaches women how to boss around their ED thoughts instead of being bossed by them.

If this tool empowered you, please share it with someone who needs to learn how to control their ED thoughts. Your support helps more women discover they don't have to be held hostage by every thought that pops into their head.

*While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.

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By Lindsey Nichol - Certified Health Coach, Eating Disorder Recovery Coach, Food Freedom Coach, Eating Disorder Intuitive Therapy Certified

9797 ratings

August 12, 2025

EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day

18 minutes

Key Takeaways

You can't fight what you don't acknowledge, and you can't change what you don't challenge

Your ED thoughts aren't actually YOUR thoughts - they're learned responses

The Triple Threat Tool threatens the lies, the spiral, and the ED's power over your choices

You're allowed to have the thought - but you don't have to believe it or act on it

Deciding your comeback in advance stops spirals before they start

The Triple Threat Tool Breakdown

Step 1: NAME IT - Who's Really Talking Here?

Purpose: Identify whether this is your ED voice or your authentic voice

How to Do It:

Give your ED voice an actual name (Restriction Rachel, Control Freak Carla, Body Critic Betty)

Separate the ED voice from who you really are

Recognize these aren't YOUR thoughts - they're learned responses from diet culture

Example:

ED Thought: "I shouldn't eat this cookie"

Name It: "That's Restriction Rachel trying to control my food choices"

Step 2: TAME IT - Take Your Power Back

Purpose: Acknowledge the thought without giving it power

How to Do It:

Refuse to let the ED voice drive the bus

Thank the voice but decline to take orders

Set boundaries with your ED thoughts like you would with a demanding person

Example:

Tame It: "Thanks for sharing, Restriction Rachel, but I'm not taking orders from you today"

Lindsey's Example: "Rachel, you've been fired. I'm in charge of my nourishment now"

Step 3: FRAME IT - Create Your New Truth

Purpose: Replace ED lies with recovery-aligned thoughts

How to Do It:

Create thoughts that feel true and move you toward recovery

Not fake positive affirmations - authentic recovery truths

Choose thoughts that serve your healing journey

Example:

Frame It: "My body needs consistent fuel throughout the day, and this cookie is part of my recovery"

Real-Life Triple Threat Examples

Food Thought Scenario:

ED Thought: "I need to work out extra today because I ate something different last night"

Name It: "That's Control Freak Carla"

Tame It: "Carla, exercise isn't punishment for eating"

Frame It: "I move my body because it feels good, not to earn or burn off food"

Body Image Scenario:

ED Thought: "I look disgusting in this dress"

Name It: "That's Body Critic Betty"

Tame It: "Betty, your harsh comments aren't welcome here"

Frame It: "My body deserves to be treated with respect, and I choose clothes that make me feel comfortable"

ED Voice vs. Authentic Voice Guide

Your ED Voice:

Is harsh, critical, and demanding

Uses words like "should," "can't," "need to," "have to"

Makes you feel anxious, guilty, or ashamed

Wants you to be smaller, eat less, control more

Your Authentic Voice:

Is kind, curious, and flexible

Uses words like "I choose," "I want," "I deserve"

Makes you feel peaceful, empowered, or hopeful

Wants you to be nourished, rested, and free

Common ED Thoughts to Practice With

Food Thoughts:

"When can I eat next?"

"What am I allowed to eat?"

"How can I avoid eating?"

"I need to work this off"

"I shouldn't eat this"

Body Image Thoughts:

"I look huge in this outfit"

"If I eat that, I'll gain weight"

"I'm bigger than everyone else"

"People are judging my body"

"I'm disgusting"

Powerful Quotes from This Episode

"You can't fight what you don't acknowledge, and you can't change what you don't challenge."

"Your eating disorder thoughts aren't actually YOUR thoughts."

"You're allowed to have the thought. There's no judgment in having an ED thought pop up."

"You are not your thoughts. You are the thinker of your thoughts."

"Your ED voice is loud, but your authentic voice is stronger."

When to Use the Triple Threat Tool

In front of the mirror when body image thoughts attack

At meal times when food anxiety kicks in

The moment any ED thought enters your mind - don't wait for it to spiral

During social eating situations

When getting dressed or shopping for clothes

Before, during, and after exercise

This Week's Homework

Give your ED voice a name (make it specific to your struggles)

Identify your 3 most common ED thoughts

Write out your Triple Threat response for each one

Practice your comebacks - decide in advance what you'll say

Use the tool immediately when any ED thought pops up

Lindsey's Personal Example

Situation: Standing in front of closet, choosing what to wear

ED Thought: "You can't wear that dress, you look huge, everyone will notice how much weight you've gained"

Name It: "That's Gina trying to make me hide my body"

Tame It: "Gina, you don't get to dictate my wardrobe choices anymore"

Frame It: "I'm choosing clothes that make me feel comfortable and confident in my recovery"

Result: Wore the dress, had an amazing day, realized Gina's opinion had nothing to do with reality

Signs You Need This Tool

Food thoughts consume your mental energy throughout the day

You spiral from one negative thought into restriction or shame

You feel controlled by thoughts about your body or food

You believe every critical thought about yourself

You can't distinguish between ED voice and authentic voice

What Mastering This Tool Looks Like

You catch ED thoughts before they spiral

You feel empowered instead of controlled by your mind

You can enjoy meals and social situations without mental chatter

You respond to body image thoughts with compassion instead of criticism

You're present in your life instead of trapped in your head

Ready to Master Your Mental Game?

Stop trying to figure this out alone. Your ED voice has had you for years - but it doesn't get to have your future.

Connect with Lindsey

Website: www.herbestself.co

Private Facebook Community: www.herbestselfsociety.com

Client Applications: www.herbestself.co/services

About the Host

...more

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EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day

EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day

More shows like Her Best Self: Freedom from Disordered Eating, Body Obsession & Perfectionism

Food Psych Podcast with Christy Harrison

Half Size Me

Brain over Binge Podcast

The Body Love Binge - Eating Disorder Recovery Podcast

The Eating Disorder Therapist

Just Eat Normally: Eating Disorder Recovery

Diet Culture Rebel Podcast

Adult Child

Understanding Disordered Eating: Eating Disorder Recovery and Body Image Healing

The Mel Robbins Podcast

Seems Like Diet Culture

Recover To Flourish | Eating Disorder Recovery Podcast

Recovering with Danie | Eating Disorder Recovery Podcast

Unrestrict-ED

Fly To Freedom: The anorexia recovery podcast