Live Unrestricted - The Intuitive Eating & Food Freedom Podcast

“What if I’ve dieted for so long that I’ve permanently damaged my metabolism?”

This is a question I hear a lot. If you’ve spent years restricting, tracking, cutting carbs, pushing through hunger, over-exercising, … it makes sense that your body doesn’t feel the same anymore.

Maybe you’re exhausted.

Maybe you’re lifting weights but not building muscle.

Maybe you’re barely hungry all day… then ravenous at night.

Maybe the second you loosen control, your brain screams, “You’re going to gain everything back.”

In this episode, I sit down with Ashley Fillmore - professional nutrition coach, health educator and certified personal training with nearly 20 years of experience helping women heal their metabolism , balance their hormones and achieve body-composition changes that last a lifetime. 

We talk about:

• What “metabolic adaptation” really is

 • Why chronic restriction down-regulates your metabolism

 • The difference between intentional healing and chaotic rebound eating

 • Why swinging from restriction to bingeing feels so awful

 • Signs your metabolism needs support

 • And the question everyone is afraid to ask: Is it repairable?

This conversation is so compassionate and science-informed. You're going to walk away knowing how to begin supporting your metabolism without obsessively tracking or white-knuckling your way through another plan.

Connect with Ashley:

• Website & Coaching: https://www.metabolicfix.com/one
• Podcast: https://www.metabolicfix.com/podcasts/cheers-to-your-success
• Instagram: @ashley_fillmore1
• Free Phase Assessment Quiz: https://www.metabolicfix.com/phase-quiz
• Free Hormone Assessment and Hormonal Guide: https://www.metabolicfix.com/hormone-quiz

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Chances are, that you are already abundantly aware that too much of your worth is attached to your body. Maybe...

• Your mood changes depending on the number on the scale
• You feel more confident on “good body” days and want to hide on “bad” ones
• You believe you’ll finally feel worthy once you lose the weight
• You postpone photos, dating, trips, clothes… until you look different
• Compliments about your body feel like they give you life
• Criticism about your body feels like a punch to the gut

And underneath all of that, there’s this quiet belief: “If my body isn’t good enough, I’m not good enough.”

This can feel like an incredibly difficult belief to dismantle, especially because it's likely been your driving force for years - or even decades. 

You could try affirmations all day long, and a thousand people could repeat the phrase "your body is the least interesting thing about you", and yet... that honestly doesn't really help. The sentiment is nice, but at the end of the day, you still feel like your body changing is the worst thing that could ever happen to you. 

So the natural question is :"how the heck do you ACTUALLY detach your worth from your body?"

...in a way that works. That's what we're talking about in this episode. 

First, we're going to look at the ways in which this belief is actually getting in the way of your goal - which is to create a life of health, happiness, peace, joy and fulfilment. So...we have to rewire that.

And then, we're going to talk about how to actually separate your worth from your body: recognizing that your value as a human being is inherent and unchanging, regardless of your size, shape, weight, or how your body looks on any given day.

This is suchhhhh a good one! So let's get into it 🎙️

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Are you someone who is locked in with food during the week? You're disciplined, structured, productive, following your eating plan, no "junk" food in the house... being "good"...

And then as Friday night hits, it's like a switch flips.

You can finally relax, allow yourself to have the foods you've been avoiding, and you end up eating in a way that doesn't feel great for your body throughout the entire weekend. 

So you tell yourself: “It’s fine. I’ll just get back on track Monday.”

In this episode, we're talking about how this pattern might be showing you something deeper in your relationship with food and why it's something that we absolutely want to address. 

I know this cycle very well, because I repeated it for years. What I didn't realize at the time is that it was keeping me stuck in fear, anxiety and lack of trust around food.  

I talk about:

• The fear of weight gain that keeps you gripping so tightly
• Why avoiding certain foods keeps the fear alive
• How bringing previously “trigger” foods back into your home actually builds trust
• The carrot cake experiment Luke did that completely shifted his belief around losing control
• Why your future self with food freedom is not stuck in this weekday/weekend divide

If you want to get to a point where you can enjoy ALL foods without any fear of losing control...

Where the weekends are just like any other day...

And where you truly have the balance and consistency that help you feel great in your body...

This episode is for you.

Resources Mentioned:

Get my 8-Step Guide To Eat Your Trigger Foods Without Losing Control : https://sabrinamagnan.com/triggerfood

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Most of us have been taught to live our lives according to what is the "right" or "wrong" thing to do. 

We look to others. We compare. We copy. We see something that's working for someone else, so we try to replicate it. 

But that keeps us disconnected from our own individuality. No two humans are designed the same. There's no one-size-fits-all approach to health, nutrition, movement, self-care, relationships, career, or really ANY area in our life. 

We're all unique. And the only way to create a life that lights you up - that makes sense for you, that feels good, that aligns with your purpose and your genetic makeup - is through your body and intuition. 

Your body has infinite wisdom, and it's always ready to communicate with you. But most of us have never been taught how to listen. 

So in this episode, I'm joining by Cassandra Bodziak - mindfulness author, holistic wellness guide, and the author of The Mindful Table - to talk about how to reconnect with your body’s wisdom and intuition after years of dieting, overriding yourself, and outsourcing trust to rules, plans, and “experts.”

You're going to learn:

• Why intuition isn’t a personality trait but a skill you can relearn
• How dieting trains you to override your body’s signals 
• Why hunger, cravings, and fatigue are forms of communication, not problems to fix
• Practical strategies to build trust with your body again
• How food struggles soften when your body finally feels heard

If you’ve been wanting to stop outsourcing your life decisions and start trusting yourself, this conversation is for you.

Connect with Cassandra:

Website: https://cassandrabodzak.com
Instagram: Instagraminstagram.com/cassandrabodzak
Facebook: FacebookLog in or sign up to view
Substack: SubstackCassandra | with intention | Substack
Book: CassandrabodzakThe Mindful Table ⋆ Cassandra Bodzak

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve been trying to heal your relationship with food for years (or decades), and you’re still not where you want to be, this episode is for you. Because today we’re talking about a invisible belief that lives so deep, most women don’t even realize it’s running the show.

I dive into why your nervous system has built protective armor after years of false starts, “failed” diets, and the kind of hope that felt amazing… until it turned into disappointment, shame, and another Monday restart.

In this episode, I’ll walk you through:

• The simple question that exposes your default future (and what it reveals about your subconscious beliefs)
• Why your brain uses the past to predict the future, even when it keeps you stuck
• The 6 sneaky ways the “I can’t change” belief sabotages your progress
  • turning a hard day into “I failed”
  • filtering for proof you’re doing poorly (hello, RAS)
  • avoiding support or not fully implementing it
  • getting stuck in research mode instead of action mode
  • looking for a way out instead of getting curious
  • not allowing wins to actually sink in
• The “guardian of your mind” that will delete, distort, or generalize your progress so it can stay right
• Why this isn’t about motivation, it’s about safety (and the hot stove analogy you’ll never un-hear)

Journal prompts 

1. If the part of me that doesn’t believe change is possible could talk, what is she afraid would happen if I started to believe I could truly heal my relationship with food?
2. What do I secretly believe about myself and food that I’ve never said out loud (or never let myself fully look at)?

Want support applying this work?

If you’re done doing this alone and you want a real framework plus coaching and community support, you can learn about Food Freedom Academy at www.sabrinamagnan.com/ffa

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve ever thought, “I know I should eat more… so why does the idea of it freak me out?” this episode is for you.

Maybe you’re rigid with calories or portions. 

Maybe you’re constantly hungry, tired, or thinking about food.

Maybe you’re technically eating what you’ve been told is “enough,” but your body is saying otherwise.

And yet, when you even think about eating more, your chest tightens. Panic kicks in. Fear takes over.

In this episode, we’re talking about why that happens and why it has nothing to do with willpower or discipline.

I’m breaking down:

• Why MOST women are not actually under-eating without knowing it
• The two types of under-eating most women don’t realize they’re stuck in
• Why not eating enough creates constant food noise, cravings, and exhaustion
• The difference between knowing you need to eat more and actually being able to do it
• Why your nervous system might interpret eating more as a threat
• How control around food becomes a safety strategy
• What actually helps you move through the fear without forcing yourself

If eating LESS has felt safer than eating enough…

This episode will help you understand what’s really going on beneath the surface and how to begin creating safety with food again, so that you can:

→ Reduce food noise and constant hunger

→ Have more energy, focus and concentration

→ Reduce cravings and binges

→ Reduce brain fog

→ Meet your fitness goals 

 And overall, feel SO much better throughout your day.

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

You're not stuck, you're resisting change.

If you feel like you really WANT to heal your relationship with food - make better food choices, stop overeating/binge eating or thinking about food constantly - but you're frustrating that you can't seem stop repeating the same old patterns over and over again, this episode is for you.

Kathy has been where you are-trapped between restriction, overeating, and feeling out of control. Together, we uncover the real reasons she keeps falling back into old patterns and what it actually takes to create a peaceful, effortless relationship with food.

If you’re tired of feeling frustrated, overwhelmed, and stuck, this conversation will give you the clarity and next steps you need.

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve ever thought, “I’ve tried everything… why is food still so hard for me?” this episode is for you.

title: "I Tried Every Diet for 30 Years. This Is What Actually Healed My Relationship With Food"

In this deeply honest conversation, I sit down with Mandie, a former long-term dieter, perfectionist, mom, and high-achiever who spent over 30 years managing her weight, controlling food, and trying to “do it right”… yet still felt trapped by food obsession, binge cycles, and constant mental noise.

Mandie shares what it was like to:

• Start dieting at 10 years old with the best intentions
• Spend decades bouncing between control and loss of control
• Do “well” in every area of life except food
• Feel terrified to let go of rules because control felt safer than trust
• Realize the problem was never food or willpower, but nervous system dysregulation and self-trust

We talk about the uncomfortable middle of healing. The part no one prepares you for. Feeling emotions instead of eating them. Resting without guilt. Gaining a little weight before finding your body’s natural balance. Learning to trust yourself again after years of outsourcing that trust to plans, points, and rules.

This episode is not about quick fixes or perfect eating.

 It’s about what actually creates peace.

 It’s about why healing feels hard before it feels freeing.

And it’s about why you’re not broken, lazy, or failing, even if it feels that way right now.

If you’re exhausted from white-knuckling food, tired of starting over, and wondering if real freedom is still possible for you, this conversation will remind you that it is.

And sometimes, the next step isn’t another plan.

It’s support, safety, and learning how to trust yourself again.

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Do you feel like you've been doing everything you can do change your experience with food, yet you're still not where you want to be?

Maybe you’ve read the books. Listened to the podcasts. Done the journaling, the mindset work, the healing work.

And yet… you’re still overeating or obsessing over food constantly.

In this episode, we’re unpacking why that's happening, and no, it’s not because you’re broken, lazy, or doing it wrong.

You’ll hear the core insight that completely changed everything for me and finally explained why I stayed stuck for so long, even when I was “doing all the right things.” It’s a perspective shift that brings so much clarity, relief, and honestly… hope.

We talk about:

• Why effort alone doesn’t always lead to lasting change with food
• How your default way of thinking, feeling, and showing up around food may be recreating the same patterns
• The difference between changing what you do versus changing who you’re being
• Why focusing on the past can quietly keep you stuck in it
• A simple but powerful reflection exercise to help you see what’s really going on beneath the surface

This conversation is not about judgment or fixing yourself. It’s about awareness, compassion, and finally understanding the real reason change hasn’t stuck yet. If you’re tired of starting over and want food to feel easier, calmer, and less consuming, this episode will help things click in a whole new way.

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Obsessing over food is exhausting. It feels like an ongoing mental battle that takes over your mental space and affects all areas of your life. 

This is the time of the year when diet culture is everywhere. It's easy to fall into the tap of the “New Year, New Me” mindset and get pulled back into the dieting cycle that doesn't serve you.

But what if this was the heal you finally found freedom from food obsession and found a new way of eating? One that doesn't involve giving up the foods you love, feeling out of control or guilty?

I never thought I'd be a "normal" eater, but after years of experimenting and failing, I found that there are 4 ingredients you need to cultivate a healthy and sustainable relationship with food. 

In this episode, you're going to learn what those ingredients and how it will help you find peace with food and stop the cycle of restriction and guilt.

🔗 LINKS 

→ JOIN FOOD FREEDOM ACADEMY

💻 Decode Your Food Noise Mini-Course

📲 Instagram →  @sabrina.magnan.health

💌  Free Newsletter 

DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.