Did you know that 95% of dieters regain their weight within a year? Regardless of which diet it - paleo, keto, calorie and macro tracking or even the vegan diet, statistics show that the weight will come right back on.

In today’s minisode I’m going to share with you exactly why this happens and what you can do to make sure that this never applies to you.

And by the way, you can still join me in the Rapid Release Masterclass! Register for live sessions, or access replays to begin your journey toward lasting dietary changes. This masterclass promises to redefine your relationship with food, aiming to end cravings and emotional eating. Register for Rapid Release Masterclass. 

Key Takeaways:

If you’ve been listening to this minisode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  

Just head on over to https://www.sherryshaban.com/retreats and you can book a time with me there. Plus if you rate and review this podcast, give me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

"The number on that scale does not determine our self-worth." - Lisa Dahl

Welcome to the Make Peace with Food show! Today, we are going to deep dive into some common misconceptions and misunderstandings around what it means to be an intuitive eater and what it means to be comfortable at every size.

I am joined by Lisa Dahl, an intuitive eating and body image health coach, who has dedicated her life to helping others break free from the diet mentality and find true acceptance and well-being.

The diet industry has led us to believe that our self-worth is determined by the number on the scale. We have been conditioned to think that smaller bodies are better, happier, and healthier bodies. But this dangerous misconception has caused immense harm to our mental and physical well-being. Lisa points out that the scale is not a measure of our self-worth or our health. It is simply a tool that has been used to perpetuate the diet culture and keep us disconnected from our bodies.

In fact, she encourages her clients to consider getting rid of the scale altogether. She believes that as long as we are attached to that number, we will remain disconnected from our mind and body. Intuitive eating is about reconnecting with our body's natural hunger and fullness cues, and the scale only serves to disrupt that connection. It takes time to learn the language of our body and understand what it needs. It is a process of experimentation and self-discovery. But the rewards are immeasurable.

As we continue to spread awareness and challenge the diet culture, together we can create a future where body acceptance and intuitive eating are the norm.

So, let’s embark on this journey together, supporting and uplifting one another as we navigate the path to intuitive eating and acceptance at every size.

Topics Covered:

0:00:02 - Introduction to the conversation and the importance of intuitive eating

0:02:16 - Lisa's personal journey and why she became an intuitive eating coach

0:08:26 - The power of the scale and the importance of disconnecting from it

0:11:06 - The process of becoming an intuitive eater and the importance of self-compassion

0:19:25 - The root causes of using food as a coping mechanism

0:22:32 - Understanding the concept of health at every size

0:25:41 - The limitations of the BMI as a measure of health

0:30:19 - The importance of acceptance and curiosity in starting the intuitive eating journey

0:34:13 - Embracing imperfection and building self-efficacy

0:35:40 - Where to find more information and connect with Lisa

Key Takeaways:

By the way, if you’ve been listening to this episode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  

Just head on over to ⁠sherryshaban.com/retreats⁠ and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

9-Day Masterclass Rapid Release: Four Techniques for Permanent Fat Loss and Food Freedom

In this Minisode of Make Peace with Food. I discuss the topic of binge eating and explore new perspectives on understanding and overcoming it. You’ll learn the true definition of binge eating and more importantly, understand that it’s actually a nervous system issue.

During today’s conversation, I’ll also give you practical insights into how the nervous system influences your relationship with food. By identifying different patterns like emotional eating, nighttime snacking, and the cycle of extreme dieting, we’ll look at how these behaviors manifest and how they can be overcome

Remember that the first step towards healing is to release self-judgement.  I’m always a resource for you.  We’re in this together!

Key Takeaways:

If you’ve been listening to this minisode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  

Just head on over to ⁠sherryshaban.com/retreats⁠ and you can book a time with me there. Plus if you rate and review this podcast, give me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

5-Day Masterclass Rapid Release: Four Techniques for Permanent Fat Loss and Food Freedom

Are you tired of setting goals and never achieving them?  Noticing that anxiety and perfectionism are what usually get in your way? If you are ready to break free from perfectionism and paralysis analysis, this episode is for you!

Anxiety is a common condition that many people experience at some point in their lives. Anxiety comes from overcontrol and from thoughts that are projected into the future.  It’s where all the “what ifs” and worst-case scenarios live.  While there are various approaches to managing anxiety, focusing on mindset, nutrition, and movement can be particularly effective in providing natural relief. 

In this episode, Heather Lillico, a holistic nutritionist and wellness practitioner, discusses the importance of addressing mental health, specifically anxiety, in our society. She shares her personal journey with anxiety and how she found natural ways to manage it through nutrition, meditation, and yoga. Heather emphasizes the need to prioritize self-care and develop healthy habits to overcome perfectionism and anxiety so that we can allow ourselves to live our best lives!  In this conversation, we highlight the connection between thoughts, emotions, and the nervous system, and how understanding this can lead to a more balanced and calm life.

Topics Covered:

00:02 - Introduction and setting the context for the conversation

01:15 - Sherry shares her perspective on setting goals

05:22 - Heather's personal journey with anxiety and panic attacks

08:40 - Discussion on the nature vs. nurture aspect of perfectionism

13:21 - Three pillars approach: mindset, nutrition, and movement

15:40 - Foods rich in magnesium and fermented foods for anxiety

21:32 - Healing disordered relationship with food through therapy and meditation

22:26 - Struggle to get into meditation, need for movement

32:06 - Discussing movement as a way to manage anxiety

33:14 - Yoga as a retraining of the body and regulating the nervous system

37:29 - Shifting the focus from calories to overall well-being

41:20 - Exploring the fear of making mistakes and feeling unsafe

44:02 - Separating mistakes from self-worth and self-sabotage

45:05 - The power of grace and kindness towards oneself

46:49 - Starting small with manageable self-care habits

48:43 - Shifting identity from anxiety and perfectionism

50:09 - Cultivating calm and finding worthiness through habits

Key Takeaways:

Connect with Sherry Shaban:

Join 9-Day Masterclass Rapid Release: Four Techniques for Permanent Fat Loss and Food Freedom

Keep it up, Athletes!

Sherry

In this Make Peace with Food Minisode, we’re exploring the concept of scarcity mindset and how it impacts your relationship with food. I’m sharing with you my personal struggles with binge eating and how diving deep into nutritional sciences actually is what led to my disordered eating pattern, and how I got out of it by working on my nervous system. I’m also talking about why restricting creates a food scarcity mindset and is the reason behind your binge eating, emotional eating and even night time snacking behaviour that you just can’t seem to kick. 

If you've been battling with eating habits, feeling out of control or disconnected, you're not alone—and this episode is for you!

By the way, if you’ve been listening to this minisode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  

Just head on over to ⁠sherryshaban.com/retreats⁠ and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

9-Day Masterclass Rapid Release: Four Techniques for Permanent Fat Loss and Food Freedom

“Intuitive eating is about eating in ways that honor your health and make you feel good—it's not an absence of nutrition." - Krista Beck

Are you tired of restrictive diets that leave you feeling deprived and unsatisfied? Do you want to develop a healthier and more positive relationship with food and your body? If so, it's time to embrace the power of intuitive eating, including rejecting the diet mentality and embracing body acceptance. By shifting our focus from weight loss to self-acceptance and self-care, we can find freedom and joy in nourishing our bodies.

In this episode, Krista shares her journey from being a dietitian to becoming an advocate for intuitive eating. She shares how societal pressures and the desire to shrink her body led her to pursue a career in nutrition. However, she soon realized that her passion lay in helping others overcome dieting and disordered eating. Krista explains the principles of intuitive eating and emphasizes the importance of honoring one's health with gentle nutrition. She also highlights the need to separate weight from health and the significance of body acceptance in the journey towards intuitive eating.

Are you ready to embrace intuitive eating and experience its transformative power? This episode is perfect for you! 

Topics Covered:

03:07 - The pressure to shrink the body and societal expectations. 

07:09 - Complimenting weight loss without knowing the full story. 

08:05 - Krista's personal experience with disordered eating and restriction.

16:22 - Explaining the deeper meaning of intuitive eating. 

18:18 - Importance of understanding the impact of food on the body. 

23:22 - Healing from disordered eating and trusting the body.

29:01 - The importance of body acceptance and forgiveness.

30:36 - Shifting the focus from weight to improving health conditions.

34:32 - Critically analyzing biased research on diets. 

Key takeaways:

If you’ve been listening to this podcast, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This is going to be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  Just head on over to sherryshaban.com/retreats and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to [email protected], so I know who you are, you’ll receive the voucher to join as an early bird discount and get $400 off!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

Book a Food Freedom Strategy Call:

https://calendly.com/sherryshaban/makepeacewithfood  

Get Your Free Food Freedom Workbook:

https://www.makepeacewithfood.com

⁠Fall In Love With Fitness Podcast:

https://www.fallinlovewithfitness.com

In today’s minisode, let’s explore the complexities of dysbiosis, commonly known as leaky gut, wit me as I explain how this condition can lead to systemic inflammation and a range of symptoms, from shoulder pain and eczema to fibromyalgia. 

Discover how the immune system reacts to substances escaping from the gut and the potential for autoimmune responses. Learn why addressing gut health could be key to managing these widespread issues. This episode delves into the critical connection between gut health and overall well-being.

If you’ve been listening to this minisode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  Just head on over to ⁠sherryshaban.com/retreats⁠ and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

Get Your Free Food Freedom Workbook:

https://www.makepeacewithfood.com

Download HIIT Decks App Now!:

http://www.hiitdecks.com

Fall In Love With Fitness Podcast:

http://www.fallinlovewithfitness.com

YouTube:

http://www.youtube.com/@sherryshabanfitness

Dieting and emotional eating often go hand in hand. Emotional eating is often a response to deep-rooted emotions such as trauma, stress, anxiety, or depression, while dieting is the most common approach used to combat emotional eating. When dealing with uncomfortable feelings, it can be difficult to sit with them. We often try to escape from them by self-medicating with food, exercise, shopping, or anything that gives us instant pleasure, which drifts us away from our fitness goals.  

Fitness and health are not a simple equation of dieting, exercise, and food as we perceive. The true solution to achieving long-term health and wellness lies from within. Understanding your emotional triggers, how they shape your behavior, and working on your transformation is key to making lasting positive results. It is only when we take an honest look at ourselves and connect with our inner selves that we can truly make progress in achieving our goals.

In this episode of Fall in Love with Fitness, Errin Smith shares with me her journey, how her emotional eating and dieting created havoc in her body, and how she transformed her life.  Learning how to work on our emotional triggers and build a healthy relationship with food without dieting and demonizing some food groups.

Topics Covered:

0:02 Breaking Free From Diet Mindset and Self-Image Constraints

1:45 Emotional Eating and Suppressed Emotions from Childhood

3:52 The Emotional and Physical Struggles of a Fitness Influencer

13:15 Erin's Journey Through Extreme Diets and Food Relationships

21:31 The Pressure of Perfection and Worthiness in California

22:40 The Impact of Diet Choices on Gut Health and Wellbeing

31:40 Finding Inner Peace and Leaving a Toxic Environment

35:07 Transforming Health Through Real Food and Mindful Living

Key Takeaways:

If you’ve been listening to this podcast, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This is going to be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  Just head on over to sherryshaban.com/retreats and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to [email protected], so I know who you are, you’ll receive the voucher to join as an early bird discount and get $400 off!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

Book a Food Freedom Strategy Call:

Get Your Free Food Freedom Workbook:

Download the Free HIIT Decks App Now!

⁠Fall In Love With Fitness Podcast:

In this minisode, let’s talk about the dangers of New Year resolutions, particularly in health and fitness. As the holiday season unfolds, many feel pressured to make drastic lifestyle changes at the start of the new year. I emphasize the importance of practicing a healthy relationship with food that doesn’t resort to restriction and deprivation.

I also share that New Year's resolutions can trigger nervous system responses similar to survival instincts, perpetuating cycles of scarcity and binge eating. sustainable change comes from setting intentions rather than rigid goals, focusing on self-love, and understanding the body’s cues. By shifting the mindset from scarcity to abundance, individuals can create a safer, more nourishing relationship with food. 

Key Takeaways:

If you’ve been listening to this minisode, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This will be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  Just head on over to ⁠sherryshaban.com/retreats⁠ and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to ⁠[email protected]⁠, so I know who you are, you’ll receive the voucher to join!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

Get Your Free Food Freedom Workbook:

https://www.makepeacewithfood.com

Download HIIT Decks App Now!:

http://www.hiitdecks.com

Fall In Love With Fitness Podcast:

http://www.fallinlovewithfitness.com

YouTube:

http://www.youtube.com/@sherryshabanfitness

“The message we tell ourselves is the message of the life we're going to experience.”- Sandra Hauch

In this episode, I invited my longtime acquaintance, Sandra Hauch to discuss her captivating journey of self-improvement and inner growth. I admire Sandra's ability to observe, listen, and then speak with impact, a quality that many aspire to cultivate. Together, we discuss the significance of overcoming personal limitations and embracing fear as a tool for growth and transformation.

Sandra shares her experience of initiating her self-awareness journey in 2004, driven by a deep-seated question: "Who would you be if there were no limits?" Her path led her to numerous practices, including NLP and spiritual retreats, all aimed at peeling back layers to reveal her fullest potential. Our conversation highlights the importance of identifying core fears, such as fear of failure and not being enough, and how these fears create boundaries that can restrict personal and professional development.

Key Takeaways:

If you’ve been listening to this podcast, and you’re ready to take a timeout and focus on just you for a whole week, then I want to invite you to join me for the Transformation in Paradise Empyrean Retreat in Costa Rica May 24-31, 2025.  This is going to be the most transformative week of your life at the breathtaking Osa Peninsula in Costa Rica. 

This will be a small group experience with exclusive access at the Blue Osa resort.. 

Imagine waking to the sound of the Costa Rican rainforest musical every morning.  Start your day with a yoga practice overlooking the Pacific Ocean, joined in with howler monkeys. Daily walks on a private beach that goes on for miles. Macaws flying overhead. Spa treatment at a 5-star resort, and the best farm-to-table food - right from the Blue Osa farm.  

This retreat is designed to reset your nervous system, so you stop the patterns of self-sabotage and overwhelm. Reignite your motivation, release any addictive habits, and open yourself to the health, relationships, and financial abundance you deserve. 

Intrigued? Curious? Let’s book a call to find out if this retreat is the right for you.  Just head on over to sherryshaban.com/retreats and you can book a time with me there. Plus if you rate and review this podcast, giving me a 5-star rating on iTunes, and then send the screenshot to [email protected], so I know who you are, you’ll receive the voucher to join as an early bird discount and get $400 off!  Remember, the group is small so spots are limited!  Let’s see if Empyrean is right for you.

Connect with Sherry Shaban:

Book a Food Freedom Strategy Call:

https://calendly.com/sherryshaban/makepeacewithfood  

Get Your Free Food Freedom Workbook:

https://www.makepeacewithfood.com

Download the Free HIIT Decks App Now!

http://www.hiitdecks.com

⁠Fall In Love With Fitness Podcast:

https://www.fallinlovewithfitness.com