Millennial Body Image Project

Dana and Cristina dig into the question: how do we figure out if something that is inherently restrictive might be appropriate for this season of your life? Can you manage chronic health conditions without food restriction? What are other ways we can go about managing our symptoms? If we do have a medical reason for evaluating the place a food has in our diet – how do we do that without triggering a restrict-binge spiral? How do we navigate this without allowing the stress of eliminating a food to exacerbate our current symptoms? {Yes – we know it’s very complicated, and extremely nuanced!}

Resources Mentioned:

* Part 1 episode: What is restriction? It’s not what you think…* GI-MAP Stool Testing* DUTCH Testing – Saliva Hormone Panel* Organic Acid Testing

NOTE: All of these are available through functional medicine practitioners like Cristina & Dana, or Naturopaths, Functional Medicine doctors, etc., and they are mostly out-of-pocket costs. Contact us if you’re interested in getting some of these done and you’re having trouble finding a provider in your area, we can help you find someone!

More episodes on how to manage chronic health conditions without restriction:

*  How to get back on track without dieting or restriction* 96 | Compassionate Nutrition, Intuitive Eating, and Elimination Protocols with Cristina Curp* How gut issues are influenced by your relationship with food, with Marci Evans* Food sensitivities vs intolerances vs allergies 101* Healing from the root cause with mindset work, with Lana Shlafer

Got a question or feedback for the show? Email us at [email protected] 

– follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone:

* Book Dana HERE* Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

On this week’s episode with Nicola Salmon we’re discussing how to navigate pregnancy, fertility, and medical weight stigma with a fat positive approach.  Nicola, the author of Fat and Fertile, breaks down the traditional medical research that is often used as a barrier for individuals in a larger body to access fertility treatment and shares her unique fat positive approach to advocating for yourself and believing that you can get pregnant at any size.

Find Nicola:

* Instagram: @fatpositivefertility* Website: nicolasalmon.co.uk * Book: Fat and Fertile: How to Get Pregnant in a Bigger Body

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– follow the show @wholeheartedeatingpod

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

On this week’s episode we’re discussing: What is restriction? It’s way broader than you think. We may not think that we’re being restrictive, but a lot of ‘normal’ or ‘healthy’ behaviors are very restrictive. This causes people to under-eat, or under-nourish, which can contribute to a worsening of their health symptoms AND their relationship with food. Let’s dig in!

You’ll love these episodes too:

*  How to get back on track without dieting or restriction* Coping with weight gain, and how mental restriction leads to binge eating, with Emily Vazquez* Healing from the root cause of binge eating and disordered eating, with Bonnie Roney* How “New Year, New Me” feeds the binge-restrict cycle and toxic comparison

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Victoria Yates is a Registered Nurse Health turned health coach and intuitive eating counselor who helps women create healthy lifestyles without dieting. On today’s episode we’re digging into identity crisis as a major defining part of the body image and food healing journey.. Victoria talks through her story, and how she helps her clients let go of the ‘healthy girl’ identity that’s so wrapped up in perfectionism in order to cultivate a healthier, more balanced relationship with food, and find who you really are.

Find {our guest}

* Instagram: @nondiet_rn* Redefining Health Podcast* Website: victoria-yates.com

Resources Mentioned

* Book: I thought it was just me, but it isn’t, by Brené Brown

You’ll love these episodes too:

* Healing from the root cause of binge eating and disordered eating, with Bonnie Roney* Breaking free of the invisible cage of food and body obsession with Katie Barbaro

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Elisabeth Kristof is a certified applied neurology practitioner and the founder of Brain-Based Wellness, a revolutionary online platform that trains the nervous system and body to resolve old patterns, improve performance and increase well-being. On today’s episode we’re digging into how to use brain-based wellness to re-train the nervous system to heal stress eating and disordered eating! We’re also discussing how stress eating comes directly from the nervous system, and how retraining your brain and central nervous system can help us get to the root to heal stress eating, emotional eating, and disordered eating. We’re also chatting about what happens to the nervous system and our stress response with dieting and food restriction, and how this all relates to overwork and burnout.

More from Elisabeth:

* Website: https://brainbased-wellness.com/ * Facebook @brainbasedwellness

More episodes on the nervous system:

* Nervous system survival mode and how to get back to thriving with Nathan Chilton* Codependency and the Nervous System, and Managing Stress in a Pandemic with Victoria Albina* The effect of holiday stress and perfectionism on the nervous system, with Victoria Albina* Neuroinflammation and the stress-disease process with Dr. Jannine Krause

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

​​Welcome to the 200th episode of the podcast!!! *Confetti everywhere* First I (Dana) wanted to send a HUGE thank you to everyone who’s been listening over the years, I wouldn’t have been able to do this without your support!

On today’s episode we’re diving into some listener questions – from you! We’re covering:

* 3:31 – How to talk to specialist doctors (like orthopedics) about pains/injuries without them resorting to “well if you lost weight…” as the solution for every problem* 9:50 – How to add in gentle nutrition in when you’re feeling lost after years of dieting* 17:20 – How to build a nourishing plate* 31:35 – How to spot fake Intuitive Eating (aka diet culture posing as Intuitive Eating)* 45:50 – Diving into more about emotional eating and stress eating, and thyroid health!

Thank you again from the bottom of my heart for all your support over the years! It would mean the world to us if you would share an episode with your friends, or leave a rating/review wherever you listen to podcasts. It helps the show grow and helps spread the non-diet, body neutrality word! We appreciate you!

Resources mentioned:

* Medical Weight Decline Card* Whole-Hearted Eating Course* Workshop – Dealing with fatphobia at the doctor’s office* HAES Health Sheets* Find a HAES Professional* HAES Community Practitioner Database

More episodes on emotional eating & stress eating, and spotting fake intuitive eating

* Stop the binge-restrict cycle and embrace taking up space* HAES myths and emotional eating with Dr. Alexis Conason* 64 | Weight stigma, BMI, and digging into emotional eating with Cara Cifelli* 95 | Deconstructing Binge Eating with Melissa Bates* Stressful season toolkit and the gut-brain + stress + hormones connection with Kaely McDevitt

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone 

Book Dana HERE

Book Cristina HERE

​​Sammy Previte is a Registered Dietitian, Certified Intuitive Eating Counselor, Certified Personal Trainer, owner of Find Food Freedom, co-host of What The Actual Fork Podcast and host of the Find Food Freedom Podcast!

On today’s episode we’re diving into how the “New Year, New Me” feeds the binge-restrict cycle, the comparison trap, and prevents you from truly healing your relationship with food and body image – even if you’re not actively dieting. We’re also talking about how leaning into discomfort and creating community is an essential part of the healing journey.

More from our guest:

* Instagram @find.food.freedom

* TikTok @findfoodfreedom 

* Find food freedom Resources Page

You’ll love these episodes too!

* Deconstructing Binge Eating with Melissa Bates

* Healing from the root cause of binge eating and disordered eating, with Bonnie Roney

* The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns

– Cristina on Instagram – @cristinahoytnutrition

– Follow the show @wholeheartedeatingpod

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Mark Breedon is an online strength coach for women who joins us to talk about weight-neutral strength training, and how we can approach exercise, and specifically strength training, in a non-aesthetic-focused way. In this episode we’re talking about how feeling strong is for everyone. It’s not about what you look like or your weight on the scale. Mark shares how your body and your weight do not measure your worth, and they should not be prohibitive to anyone who wants to work on building strength and health through weight training.

We’re also diving into the biggest myths and misconceptions around strength training for women, and how your training journey should be benefiting your mental health, not at the cost of your mental health. Finally, what the nuance that’s missing from the anti-diet/body positivity community to help people who are leaving dieting and want to pursue health?

You’ll love these episodes on weight-neutral strength training too!

* 81 | Learn to embrace taking up space and getting strong with Steph Gaudreau* 49 | The Shame Cycle and why you don’t have to love your body with Noelle Tarr* Living without limits and celebrating bodies of all sizes in fitness with Kanoa Greene

Hang out with your hosts!

– Dana – @danamonsees_cns & realfoodwithdana.com – Cristina on Instagram – @cristinahoytnutrition & cristinahoytnutrition.com

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE and Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on Apple Podcasts or wherever you listen to podcasts – y’all are the best! It really helps the show grow and reach more people. We appreciate you!

Got a question or feedback for the show? Email us at [email protected] 

Workweek Lunch founder Talia Koren joins us today to talk about how to un diet meal prep, and how to use meal prep in a way that works best for your lifestyle, budget, and preferences – without the boring chicken, broccoli and rice containers!

Talia talks about how meal prep isn’t a lifestyle, it’s a tool you can incorporate into your life however it makes sense based on your family, needs, preferences and resources. We also discuss the biggest barriers for people who are new to meal prep, or who have only know how to do meal prep in a very diet or macro-counting way.

You’ll love these episodes too!

* Breaking the Diet Cycle and Learning to Eat Intuitively with Cassy Joy Garcia

* The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs

* Nervous system survival mode and how to get back to thriving with Nathan Chilton

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Let’s talk about New year’s resolutions, goal setting, and how to approach this with a non-perfectionistic, non-diet goal setting mindset – when you have health goals in mind! We’re all taught to believe diet/reset culture (or the mindset that goes with it) owns goal setting, and that we can’t be motivated to pursue any goals unless we’re doing it with an all-or-nothing approach. In this week’s podcast we’re walking you through how to set health-related goals in a non-diet, non-perfectionist way that will actually create more sustainable habits for the long-term!

You’ll love these episodes too!

* Intuitive Fitness & How to Repair Your Relationship with Movement, with Carolyn Viggh

* Problems with before & after photos and the all-or-nothing fitness mentality, with Barb Puzanovova

* The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs

Got a question or feedback for the show? Email us at [email protected] 

– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition

Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – 

Book Dana HERE

Book Cristina HERE

Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !

If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!