Live Unrestricted - The Intuitive Eating & Food Freedom Podcast

Does this pattern feel familiar to you?

1. You go on a diet/restrict food to lose weight 
2. You feel deprived and your cravings for foods you "shouldn't" have increase 
3. You give in to temptation and eat the "off-limit" food. You might think to yourself "I shouldn't be having this", so you eat quickly and don't quite enjoy the food. You probably eat a lot because you think "“What the hell. I’ve had one I might as well have the whole thing".
4. Feelings of guilt & shame take over. You feel like a failure and angry at yourself for lacking the willpower to resist.
5. You go back to restricting , and vow to "get back on track tomorrow" to make up for the binge you just had. 
6. The cycle restarts again. And again. And again. 

If you've experienced this endlessly frustrating cycle, and you desperately want to learn how to break it so that you can develop a way of eating that is consistent, balanced and enjoyable, this episode is for you. 

In this episode, I'm going to:

• Help you understand in detail what the diet cycle really is, so that you can start recognizing certain patterns in your life 
• Explain what triggers this cycle, and how we get trapped it in 
• Break down how you can finally break free from this cycle, so that you can finally get off the rollercoaster of constantly being "on and off the wagon" and start truly living a life of freedom with food

 ✅ Get on the January 2026 LIVE Food Freedom Event Waitlist Here!

🔗 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 know that thing you do where you swear this year will be different with food…

And then January rolls around and you’re right back in the same mental tug-of-war?

Trying to be “good.”

Trying not to think about food.

Trying to control it harder this time.

This episode is for the part of you that is exhausted from "starting over" .

In this episode, I’m walking you through a 4-step reset that actually creates real, lasting change with food. Not on a behavior level. Not on a “what should I eat” level. But on the level that quietly runs everything: your identity.

You’ll learn:

• Why January resets so often fail, even when you’re motivated
• The real reason food patterns follow you year after year
• Why changing behaviors without changing identity always backfires
• How to clear old guilt, shame, and “failed attempts” so they don’t come with you into 2026
• The questions that help you become someone who feels calm, grounded, and trusting around food

If you’re ready for 2026 to be the year food stops taking up so much mental space, this is where that shift begins!

🔗 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 ready to finally enjoy the holidays without feeling like food consumes you?!

If you’re heading into the holidays worried about food, weight, overeating, or that familiar “f*ck it, I’ll start in January” mentality, this episode is EXACTLY what you need.

What you're about to learn is that having a completely different experience with food this year is not as hard as you think.

Inside today’s episode, I’m walking you through 3 surprisingly simple steps that will help you enjoy holiday meals without guilt, anxiety, or losing control. These are the exact tools I teach my clients and the ones I wish I had years ago when December meant stomachaches, shame, and mentally checking out of my own life.

And if you try these steps, come tell me how it went. My DMs are always open, and I love hearing from you!!!

🔗 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.

The holidays can be extremely triggering, especially when you're working on your relationship with food and your body. 

You might feel stressed going to family get-togethers because you expect certain people to make comments about your weight, food choices or have non-stop conversations about dieting.

Your stomach drops. Your face gets hot. You suddenly feel watched, judged, or like you have to defend yourself.

 Maybe it’s a “Should you be eating that?”

 Or “Did you gain weight?”

 Or “Wow, going back for seconds?”

In this episode, I'm going to walk you through different ways you can navigate those triggering comments and conversations, so that you can feel more confident around food, calmer in your body and more secure holding your boundaries - even when people around you don't get it.

Inside this episode, you’ll learn:

•  Why food and body comments from family trigger such a strong reaction
• The real reason it’s not actually about you (and what to remember in the moment)
• How generational diet culture programming shows up during the holidays
• The most common types of comments that activate food anxiety
• How to prepare before you walk into an event so you feel grounded
• What to actually say in the moment (scripts you can steal)
• How to self-regulate when your nervous system flips into fight, flight, or freeze
• Three ways to redirect, set boundaries, or remove yourself peacefully
• How to stop giving your power away and stay connected to yourself
• Strategies to prevent post-event overeating or bingeing triggered by stress
• Why building internal confidence shifts everything long-term

Join my newsletter to enter the 3-year podcast anniversary giveaway and get weekly support:

👉 site.sabrinamagnan.com/newsletter

🔗 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.

Perfectionism isn’t just about color-coding your pantry or needing straight-A’s. It’s the quiet, relentless voice that tells you you’re never doing enough, being enough, or eating “good” enough. 

In this episode, I sit down with Jennifer Delliquadri, a Midlife Fitness Coach who helps women rewrite the stories they’ve been telling themselves about their body, their habits, and what’s truly possible after 40. Her work blends mindset, movement, and mindful habit change to help women build strength, confidence, and ease in their bodies—without burnout or perfectionism.

Together, we unpack how perfectionism hides behind control, over-functioning, and “doing everything right,” while silently fueling anxiety, food obsession, and dissatisfaction in your body. Jennifer shares her own powerful story of hitting burnout, rediscovering herself in midlife, and learning how to feel good in her body without chasing numbers, rules, or approval.

You’ll learn how to:

• Recognize the sneaky ways perfectionism shows up in your health and eating habits
• Rebuild trust with your body (even when it’s changing in midlife)
• Stop turning every wellness goal into another “project” to perfect
• Bring curiosity and compassion into your food and body journey
• Start feeling good again—without guilt, control, or overthinking

If you’ve ever thought, “I’m doing everything right… so why don’t I feel better?” — this conversation will be the wake-up call you didn’t know you needed.

Tune in if you struggle with:

• All-or-nothing thinking around food or exercise
• Feeling disconnected from your body after years of dieting or overachieving
• Midlife body changes, perimenopause, or burnout
• Letting go of control and trusting yourself again

Connect with Jennifer:

Instagram

Tik Tok

Subtle Shifts Podcast

🔗 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.

Let's be hones...December is challenging. You might find yourself more anxious around food, thinking about your body more, overeating more often or slipping back into old patterns you thought you were done with. 

Let's talk about why. 

It's not because you're failing.

You’re not going backwards.

You’re not suddenly terrible at intuitive eating. 

There's just so many unique challenges that come with the month of December that most people don't talk about. 

In this episode, I’m breaking down the 6 real reasons why food feels harder at the end of the year. These reasons have nothing to do with willpower… and everything to do with your nervous system, emotions, routine, and the pressure you’re carrying.  

If you're asking yourself things like...

• “Why am I binge eating during the holidays?”
• “Why do I overeat at night in December?”
• “How do I stop emotional eating when I'm stressed?”
• “Why am I thinking about food ALL THE TIME?”

 …this one’s for you ❤️

Send me a DM on Instagram @sabrina.magnan.health and tell me which reason hit the hardest. I love hearing from you!

🔗 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 felt yourself clenching your way through life - micromanaging every detail, obsessing over getting it “right,” trying to predict every possible outcome so nothing feels scary or uncertain - you already know how exhausting the grip of control can be.

It feels like you’re holding everything together… while quietly falling apart inside. You don't trust yourself, others or the world around you. 

And yet, letting go?

That somehow feels even scarier.

In this episode, we’re unpacking that push-pull dynamic - the part of you that wants more peace and freedom, and the part of you that’s terrified to release the reins.

You’ll hear the real story of a moment that shoved me right into the heart of my own control patterns, and the unexpected experience that finally helped me soften, surrender, and trust myself in a deeper way.

Together, we'll dive into it:

• The hidden link between perfectionism, anxiety, food obsession, and the need to control
• How your nervous system decides what feels “safe” and why it resists change
• Why you default to micromanaging food, your body, or your routine
• The breathwork moment that cracked something open for me
• Small, low-stakes ways to practice letting go in everyday life

Letting go isn’t one dramatic leap.

It’s a series of tiny releases.

And those small shifts slowly rewrite everything.

I hope this episode brings you the permission, compassion, and practical tools you’ve been needing.

If it resonates, send it to someone who also lives in “hyper-vigilant, must-hold-it-all-together” mode. They’ll feel so seen.

🔗 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.

What if your struggles with food and body image weren’t really about food or your body at all?

In this powerful conversation, I’m joined by author, TEDx speaker, reiki Master and body-love coach Marla Mervis-Hartmann to explore the deeper layers of healing - where spirituality, self-compassion, and divine connection meet our relationship with food.

Together, we talk about:

 ✨ Why dieting and shame are never meant to work—and what actually does

 ✨ How spirituality can bring waves of compassion, forgiveness, and hope to your healing journey

 ✨ The difference between ego-driven “instant gratification” and true soul-aligned pleasure

 ✨ How to become your own best friend (instead of your own bully)

 ✨ Practical ways to slow down, reconnect to your intuition, and invite spirit into those moments when food feels overwhelming

This isn’t just about stopping the binge–restrict cycle. It’s about remembering that you are guided, held, and already enough - exactly as you are.

If you’ve ever feared that being “too nice” to yourself will mean you’ll lose control, this episode will completely reframe the way you approach self-love, food, and life.

Connect with Marla:

 📖 Befriend Yourself (book)

 🌐 loveyourbodyloveyourself.com (free course: Breaking the Cycle of Emotional Eating)

 📲 Instagram: @loveyourbodyloveyourselfalways

🔗 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.

Being triggered... sucks. A LOT. 

It feels like your whole body gets hijacked in an instant, as if an old wound you didn’t know was still there suddenly grabs the wheel and convinces you you’re not safe.

And if you've been in situations lately that have sent you down an anxiety spiral, you're not alone friend. 

In this episode, I’m taking you behind the scenes of a very real, very human moment that pushed me right up against the edge of my comfort zone. The kind of moments where your nervous system feels like it’s sprinting a marathon, your ego is giving you terrible advice, and your brain decides to resurrect a bunch of old insecurities you thought you buried years ago.

Fun times.

But here’s the truth I want you to walk away with.

 Your triggers are not punishments. They’re invitations.

They’re here to help you see the thoughts, beliefs, and survival patterns that are still running the show… so you can finally let them go.

Inside this episode, we get into:

• Why you get triggered by things you swear you’ve already worked through
• How your nervous system responds to fear, food, body image, social situations and feeling “not good enough
• The real reason your ego tells you to stay home, avoid the event, cancel the dinner and shrink your world
• How to pause, regulate, and shift your perspective when you’re spiraling
• Why your healing and identity expansion will ALWAYS bring up discomfort
• How to turn triggering moments into proof of your growth instead of evidence you’re broken
• What it actually looks like to let go of control so you can cultivate self trust and emotional regulation
• How this relates to intuitive eating, body image healing and breaking out of old food patterns

This is the episode I wish I had 10 years ago when I felt like every difficult emotion meant I was “failing.”

You’ll leave with a whole new way of seeing your triggers… and a lot more compassion for the parts of you that are still learning to feel safe.

If this episode resonates, send it to someone in your life who’s also on a healing journey, or message me on Instagram so we can chat about it. I love hearing what hits home for you.

🔗 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 felt anxious skipping a workout, guilty resting, or found yourself “earning” food through exercise, this episode is for you.

Today, we’re unpacking exercise addiction: what it really looks like, how to recognize when your relationship with movement has crossed the line, and most importantly, how to begin healing it so that you can move your body in a way that feels good, is flexible and is rooted in self-love not fear. 

Because yes, exercise can be incredible for your physical, emotional, and mental health. But when it’s driven by guilt, fear, or control, it can quietly start doing more harm than good.

In this episode, I’m sharing:

• 7 specific signs your relationship with exercise might be unhealthy
• Why it’s so important to heal this pattern (and how it connects to food, body image, and self-worth)
• The 3-step process to rebuild a healthy, peaceful, and flexible relationship with movement - one that’s rooted in love, not punishment

If you’ve ever wondered:

• “Is it okay that I feel anxious missing a workout?”
• “How do I stop exercising out of guilt?”
• “Can I trust myself to rest without losing motivation?”

You’re going to want to hear this one.

Because true health isn’t about how often you move—it’s about the energy behind why you move.

Resources Mentioned 

Grab my free Body Respect Guide at sabrinamagnan.com/bodyrespectguide. It’s packed with powerful tools to help you release guilt and start feeling safe in your body 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.