Millennial Body Image Project

This week, I decided that we ALL need to start talking about diets like drug commercials. Warning: diets may cause…that type of deal. You know, the commercials that sound great, are all sunshine, families, puppies and rainbows, promise you to fix all your ills, until you get to the terrifying list of potential side effects, listed in extremely fast voice-over fashion.

This is a really fun BONUS solo episode I got inspired to record from a fun conversation with my friend Laura (@thesassydieitian) this week! And be warned: the sass is turned on one million percent in this episode.

Because here’s the thing. Have you ever actually *listened* to those prescription drug commercials? They promise you one thing, to aid whatever symptoms you’re experiencing…but then in the side effects part, which they try to read over SUPER fast so you don’t really hear or pay attention to them…have you noticed that some of the side effects include a WORSENING of the symptoms that you’re even taking the drug for? And some side effects that are even WORSE than the initial symptoms and reason that you wanted to seek out this drug in the first place?

This is where diets come in. Because while many people go on diets for weight loss, you’re getting way more than that, depending on which one you pick, and how long you do it for. The type, and doseage, if you will. And there’s a REASON drug companies will say “ask your doctor if this drug is right for you” – there’s a REASON that you shouldn’t just jump on any elimination diet. What about your unique health history, family history genetics, food allergies or sensitivities, bloodwork, everything that makes you a unique little snowflake in this world? Why do you think there are a million and one diets and diet books out there? Because depending on the person, something different WILL work for everyone. (Which is also exactly why you should run in the other direction like the night king is coming for you if you have any practitioner, influencer, or so-called expert that says this is the one and only diet or exercise plan or supplement for anyone and everyone GUARANTEED it’s going to fix all your problems mmkay?!! Just trust me. It will. You only have to spend hundreds of dollars on my program to get the results. You have to believe me, haven’t you seen all my before and after transformation Tuesday pictures???

Listen on for my own cheezy version of a (fill-in-the-latest-fad-diet) commercial, voices and all. This is obviously completely exaggerated and sensationalized, but you get the idea. 

DISCLAIMER: this is not to say that medications are not necessary, and that they shouldn’t list their side effects. Obviously they are life-saving and side effects should be listed. I’m also not bashing on therapeutic, medically-necessitated diets like the ketogenic diet used for autism and epilepsy.

Oh, it’s not a diet? It’s a lifestyle? So what you’re really saying is…I’m going to be experiencing all these side effects for life? great. Can’t wait.

Did I miss anything? What other side effects from dieting would you include in this list? Feel free to email me or comment below, anywhere you can find me! I’d love to hear.

Anyway, this was quite the rant of a short episode. Would love to know what you guys think – if you loved it, please rate and review on iTunes or wherever you listen to podcasts to help get the word out, share it with family, friends, on Instagram, wherever. Word of mouth is the BEST to help squash all the nutrition and fitness BS out there, one conversation at a time. Back next week with our regularly scheduled programming!

This week’s episode on Adrenal Fatigue and Disordered Eating in Crossfit is part of a new series I’m starting on the podcast: Listener Stories! Mary emailed me, said she loved the show and really connected with my story so she wanted to share her own in the hopes of helping other people who are still struggling along their own personal health journeys. Today Mary Klemenok is talking about her personal battle with anorexia, disordered eating, and adrenal fatigue as a competitive Crossfit athlete (and previous marathoner). Along her health journey, she was diagnosed with hypothyroidism and adrenal fatigue after a brutal fight with the Epstein Barr virus, dealing with a complicated relationship with food her body, all issues which is still working through and trying to figure out today.

We have a variety of experts and recently, more listeners of the podcast coming on to share their stories. Especially in this latter category of people, we’re sharing stories where people might not be fully “there” yet. Be it fully recovered from an eating disorder or disordered eating, out of their obsessive exercise habits, maybe they’re still working on their relationship with food or their body (which let’s be honest, is more of a lifelong process rather than a finish line that you cross at some point), maybe they’re working on transitioning off of calorie counting, macros, etc., maybe they’re still dealing with feeling like they just want to lose weight before they can be happy with themselves. Maybe they’re still dealing with some serious gut issues, autoimmune flares, health complications, etc.

It’s OKAY to share your story if you’re still working on things. A lot of people assume they can’t or shouldn’t share if they’re not completely “there” yet. But what is “there” anyway? When I started sharing bits and pieces of my story, I was still struggling. I wasn’t “there” (or even here, where I currently am now). I was still wrestling with whether or not I should do another Whole30. I was still coaching Whole30. AND THAT IS OKAY. everyone’s journey is different and it’s important to remember you’re just doing the best you can given the information you’ve received, the stage of life you are in, and the resources you have to cope with the hand you’ve been dealt. The best thing you can do is be honest with yourself about what you’re struggling with, why you  may be struggling with it (highly recommend therapy for this), and that it’s okay to ask for help.

It’s okay to not know whether or not you’re currently on the right path and doubting yourself. Because this shit is messy, especially when you’re dealing with a complicated relationship with food and your body. Healing is never a linear path, and your can every setback or obstacle you run into, into a learning experience to help make you stronger going forward.

I want to put a disclaimer up front that I do NOT think weighing and measuring your food is a good idea for someone who is trying to improve their relationship with food and their body. And that if you work with a nutritionist, dietitian, health coach, whatever who says or recommends something that you think might be triggering to you, you have the power to be your own health advocate and either stop seeing that practitioner or even just get a second opinion. Because you’re the only one who’s going to stick up for you and what you know YOU need at the end of the day.

Listen on iTunes, Stitcher, Spotify, the Podcasts app, or anywhere podcasts can be found (including right below this post!)

Trina Felber is a Registered Nurse and the Founder and CEO of Primal Life Organics and today she is dropping some serious knowledge bombs on us all about oral health, the mouth microbiome and digestive health, and common dental myths (that we’re told by our dentists…which may be actually making us sicker??) We’ve chatted multiple times on the podcast about the importance of removing toxic and harmful ingredients in our personal care products, makeup, household cleaners…but most people don’t think of what’s going in our mouths (besides food of course).=

Do you have any idea what you’re putting in your mouth? According to Trina, probably not. In this episode we’re talking about everything from ingredients to avoid in toothpaste that could be wrecking your microbiome, what’s the deal with fluoride, what can you do for bad breath and teeth whitening.

On today’s episode, we discuss:

What is wrong with the products that we typically use to clean our teeth? Are our current dental products actually making us sick?

A lot of people assume that if they’re using more natural toothpaste or oral cleaning products – they just don’t work because they’re not as strong as the regular drugstore stuff. Is this true?

The oral microbiome and why it’s so important

What are some ingredients we should avoid in toothpaste?

What’s the deal with fluoride?

Bad breath is common. What’s the deal with bad breath? Why does it happen, and if we’re taking a natural approach – how can we get rid of it naturally?

Natural teeth whitening. How do you do that without using abrasive whitening toothpastes or whitestrips?

What’s the deal with charcoal toothpaste? Does it ruin your enamel?

Are there certain foods that can damage your teeth, like sparkling water or coffee?

PS if you want to try out Primal Life Organics, they’re giving listeners of the podcast a discount code – use “REALFOOD” at checkout to save 20% off your order or 50% off the LED Teeth Whitener through this website: www.naturalteethwhiteners.com. Nope, this is not sponsored in any way, I just want to give you guys as many discounts as I can!

Resources mentioned:

Nutrition, Fluoridation, and Dental Health – the Weston A. Price Foundation

Natural Teeth Whitening

Primal Life Organics

Ingredients to avoid in toothpaste: SLS, Fluoride, Glycerine, Artificial Sweeteners, Fragrance (in all personal care products)

Trina Felber, Founder and CEO of Primal Life Organics says: “Probably not…” We’re delighted to be working with Trina to help educate people about good oral health and the toxicity they’re inundating their mouths with daily.

Trina knows the mouth is host to thousands of different bacteria that reside in and on it. Harsh ingredients have been added to conventional body care products to kill bad bacteria.  Unfortunately, in the process of killing the bad bacteria, it also destroys the promotion of good bacteria that protects the immune system! Trina’s Primal Life Organics dental care products combine a holistic and natural approach to oral care to free the body from toxins and function in a holistic state. Their all-natural products allow the body to re-establish its natural microbiome inside your mouth – which feeds and seeds the gut for systemic health!

Kate Brock is back on the podcast and we’re excited to share another episode talking about anxiety and nutrition, anxiety and orthorexia, Kate’s recent rhabdo incident (and how she recovered), and why she wanted to start on her Sober Curious / alcohol-free journey.

Kate has been on the podcast in two previous episodes talking about nutrition for anxiety and our 60-day experiment of cutting out coffee + alcohol and its impact on our health, so be sure to check out those episodes before this one!

In this episode, we discuss:

Kate’s rhabdo incident from Crossfit and yoga

Whole30 and orthorexia

Sober curious and Kate’s sober year

How to deal with peer pressure and being sober in alcohol-fueled social situations

Anxiety and alcohol

How she’s managing a short-term high stress situation (grad school finals, taxes, and moving all at once, plus working multiple jobs!)

Supplementation (short-term!!) for anxiety: GABA, L-theanine, Reishi **look for the help of a practitioner to find specific brands and dosages that are right for you.

What if you have battled an eating disorder in the past and have anxiety around food?

Sugar, blood sugar dysregulation and anxiety

Is keto good for anxiety? What about if you have a history of disordered eating and anxiety? (spoiler: NO. STAY AWAY).

Food intolerance reactions vs. stress and anxiety

What foods should you try to include if you’re in a state of high stress or anxiety?

Mentioned in this episode:

* Rhabdomyolisis

* Orthorexia

* Eye Movement Desensitization and Reprocessing (EMDR) therapy for anxiety and PTSD

* Kate’s Sober Curious Year 2019

* Daily Harvest Chaga + Chocolate Latte with Reishi

Recommended Resources

* Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol, by Ruby Warrington

* Anxiety and nutrition, stress vs. general anxiety disorder and coffee talk with Kate Brock

* Listener Questions: Coffee and Anxiety, and cutting out coffee for 60 days with Kate Brock (part II)

* The Anxiety and Phobia Workbook by Edmund J. Bourne, PhD

Hang out with Kate!

Website: www.kateswholelife.com

Instagram: @kateswholelife

You’ll love these episodes too!

* Whole30, Crossfit and Eating Disorders, and Overcoming Adrenal Fatigue (My Story)

* Orthorexia, Perfectionism, and the Fear of not being loved with Haley Hannah Erickson

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Susan Hyatt is our guest this week and she is about to drop some diet culture knowledge bombs on us all. She’s a Certified Master Life Coach and the author of the new book BARE, which is all about Get More Energy, Feel Amazing, and Become the Bravest, Most Unstoppable Version of You.

On this week’s episode, we’re chatting about:

Susan shares her story from using food to cope with pain and stress to eventually letting go of diets and treating your body like a friend.

What really happens when you stop dieting? (hint: you won’t gain weight)

The myth of willpower in the diet culture industry.

Why might we want to question our beliefs about what we know about food, diets, and our bodies – and telling ourselves what we “should” be doing?

Learning to eat more intuitively – we’ve forgotten the signs of hunger.

How to treat your body with care, love, and respect—not hateful criticism

Setting boundaries

When you stop dieting, all of a sudden you get your life back. Because there’s a difference between “letting yourself go” and “letting yourself BE.”

Resources mentioned:

* Book: What Color is your Parachute, by Richard N. Bolles

* Book: Finding your Own North Star, by Martha Beck

Hang out with Susan:

Website: https://shyatt.com/

Instagram: @susanhyatt

Book: Bare: A 7-Week Program to Get More Energy, Feel Amazing, and Become the Bravest, Most Unstoppable Version of You

Susan Hyatt is a master certified life coach who has helped thousands of women to transform their bodies and lives. She’s the creator of the Bare Process, the Bare Deck, the Bare Podcast, and an online community called Bare Daily. With her fiery Facebook rants—including “Whoop Ass Wednesday,” where she reads a fresh batch of hate mail from Internet trolls and gives her sassiest response—Susan has gained an international following of women who love her honesty, humor, and fearlessness. Susan has been featured in Cosmopolitan, Woman’s World, Seventeen, and O: The Oprah Magazine, and was a Finalist for the Athena Award, honoring her work in the field of women’s empowerment. Learn more at: shyatt.com

 

Cassy Joy Garcia is the brains and ever-positive force behind Fed and Fit, which has transformed over the years from a personal blog to a recipe blog (full of amazingly delicious recipes, seriously i’ve tried a bunch of them) to an entire lifestyle brand. Coming from a background of being a perfectionist, Cassy talks about learning how to NOT follow the rules and how to be OKAY with not following the rules. We’re talking about eating intuitively, breaking the diet cycle, how to recover from a binge (both physically and emotionally), and eating to feel good, not to lose weight or fit into a certain pants size so you feel better about yourself.

Cassy also has a new book coming out, her second book, which is all about meal prep and recipe preparation with the goal of making your life easier and making sure you get in some food that makes you feel good. What’s interesting is, when a lot of people start eating more in tuned with their bodies and actually listening to them, instead of listening to diet rules, they’re afraid of the old behaviors they used when they were dieting. Of course some of these can contribute to old patterns (like obsessively calorie counting or avoiding food groups for no reason) but other ones like preparing food in advance on the weekend can actually just make your life easier. So we’re talking about that with the new book as well!

I’m also going to be doing a review and giveaway of the book as soon as I get it in my hands, so look out in the next couple of weeks from that! It comes out April 23rd, so head over and pre-order it if you are interested to get in on the pre-launch freebies!

On today’s episode we dive into:

Cassy’s history of yo-yo dieting, self-loathing, body dysmorphia.

How Cassy’s food philosophy shifted over the years?

How she started to break the diet cycle mentality, habits, and eat more intuitively.

Creating a “bridge plan”

Journaling as a powerful tool to help with self-awareness and breaking the diet cycle

The answer to feeling better about yourself is not in weight, it’s not found in what’s on your plate, it’s not found in the gym or in an old pants size. It’s figuring out what you really want.

“What if need to lose weight for my health?” – a common listener question

Cassy’s thoughts on the current state of diet culture

Eating to feel good, not to lose weight or fit into a certain pants size so you feel better about yourself.

How to recover from a binge

Cassy’s new book that focuses on using no-rules wellness.

Navigating “meal prep” in a non-dieting lifestyle

All about Gus – Cassy’s dog, a Great Pyrenees (the most majestic dog EVER).

Hang out with Cassy!

* Cassy’s Blog: www.fedandfit.com

* Instagram: @fedandfit

* The new book: Cook Once, Eat all Week by Cassy Joy Garcia

Resources Mentioned:

* Fed & Fit Episode 185: How I Broke the Diet Cycle

* Episode 188: Body Kindness

* Episode 190: How to Recover from a Binge

You’ll love these episodes too!

20 | Juli Bauer on Exercise, Adrenal Fatigue, and Dealing with Negative Body Image & Social Media

60 | Amenorrhea, re-balancing hormones and your relationship with your body with Jessica Christin

62 | 

Lily Nichols is a Registered Dietitian with an expertise in pregnancy nutrition – with an emphasis on real food. I get a LOT of questions about nutrition for pregnancy, prenatal nutrition, pre-conception nutrition…and this is FAR from my area of expertise outside of what I’ve learned in school and working with a few handfuls of clients who were pregnant. So instead of me rambling on about my clinical experience and what I learned in school about pregnancy nutrition (especially as someone who is not a mom, not pregnant, and has no plans to get pregnant have kids any time soon), I figured I would bring in an expert guest on. My only (and best!) choice was a no-brainer – Lily Nichols is a Registered Dietitian and the author of Real Food for Pregnancy and Real Food for Gestational Diabetes, and I’ve used her pregnancy nutrition book with all of my clients who are interested in nutrition for preconception or pregnancy! Lily’s focus is on upping the micronutrients and increasing the amount of nutrients in your pregnancy food plan, by what she calls “reverse-engineering” the increased nutrient requirements during pregnancy, and focusing on getting those nutrients from real food. There is a lot of conflicting information out there on nutrition for pregnancy, so on today’s episode Lily is trying to provide more guidance on the most nutrient-forward diet to build a strong baby and mama in an easy-to-understand and non-judgemental way.

On today’s episode, we discuss:

* Most prenatal nutrition advice is seriously outdated, and how the current nutritional guidelines may actually make people feel worse

* Confusing recommendations for protein, fat, and micronutrients during pregnancy

* There is so much pressure to be the ‘perfect’ pregnant woman to create the most ‘perfect and healthy baby’ – how do you manage perfectionist tendencies and allow for grace when it comes to what you eat?

* Why it’s so easy to become obsessed with nutrition while pregnant.

* There is a a lot of guilt when you can’t ‘measure up’ to what you think you’re “supposed” to be doing

* Troubleshooting first trimester nausea and morning sickness

* Mindful eating during pregnancy and the importance of trusting your body

* Most important nutrients to focus on from supplements during pregnancy

* Can you get all the nutrients you need in pregnancy from food?

* Body image and relationship with food during pregnancy and postpartum

* Nutrient requirements postpartum are actually higher than during pregnancy

“Some nutrition guidelines actually push us away from eating the foods that contain the nutrients we need for pregnancy.”

Recommended Resources:

* Article: Why Prenatal Nutrition Guidelines Need to be Updated

* Lily’s Book: Real Food for Pregnancy

* Real Food for Gestational Diabetes

* Lily’s Website: https://lilynicholsrdn.com/

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. Drawing from the current scientific literature and the wisdom of traditional cultures, her work is known for being research-focused, thorough, and sensible. Her bestselling book, Real Food for Gestational Diabetes (and online course of the same name), presents a revolutionary nutrient-dense, lower carb diet for managing gestational diabetes. Her unique approach has not only helped tens of thousands of women manage their gestational diabetes (most without the need for blood sugar-lowering medication), but has also influenced nutrition policies internationally.

Lily’s second book, Real Food for Pregnancy, is an evidence-based look at the gap between conventional prenatal nutrition guide...

Gina Jones is a Registered & Licensed Dietitian who has had her own share of health struggles. From a challenging relationship with food starting as a child, through getting diagnosed with an autoimmune disease, at times it felt like she was dealing with a double-edged sword that made recovery from both so much harder. Today on the podcast we’re going deep into talking about disordered eating, autoimmune disease, and how you have to be extremely careful with elimination diets even when they are done for autoimmune or other health reasons. We’re also discussing reintroduction paralysis, molecular mimicry, the health stigma around nutrition practitioners, and what it’s like to work for the Cleveland Clinic!

We discussed:

How elimination diets can contribute to disordered eating thoughts, even if they are done for necessary health reasons

The mental health aspect of elimination diets for autoimmune disease

Reintroduction paralysis: Fear foods in autoimmune disease and eating disorders

Molecular mimicry with gluten and dairy in autoimmune disease

The continual healing journey post disordered eating – we’re never quite “there”, but can become much more resilient

Even health practitioners still deal with thoughts of disordered eating and controlling their food sometimes.

What it’s like to work on both the conventional and functional medicine side of Cleveland Clinic

Resources Mentioned

* Cleveland Clinic Center for Functional Medicine

* Dr. Datis Kharazzian

* Crunchy Kitchen: allergen-friendly plantain wraps and baking mixes

* Holistic Psychotherapy

* Brené Brown’s Audiobooks

Hang out with Gina!

Instagram: @ginajonesrdn

Website: https://www.inwcenter.com/

She’s the Founder of Crunchy Kitchen – http://crunchykitchenfoods.com/

Gina Jones MS, RDN, LDN is a registered and licensed dietitian nutritionist specializing in Functional Medicine Nutrition. Gina holds a Master’s Degree in clinical nutrition from Case Western Reserve University and is both academically and professionally trained from Cleveland Clinic Foundation. 

Through healing her her own health struggles with autoimmune diseases, thyroid disease, and poor relationship with food; Gina has found her passion in practicing Functional Medicine Nutrition. Gina has successfully improved patient vitality and health through functional medicine and a patient-centered approach to help women overcome: thyroid dysfunction, hormone imbalance, autoimmune diseases, and build healthier  relationships with food. 

You’ll love these episodes too!

25 | Cristina of the Castaway Kitchen on AIP & Real Food Keto for Healing Autoimmune Disease

40 | Making Peace with your Body, Food, and Healing from Autoimmune Disease with Whitney Shook

62 | Perfectionism in Eating Disorders and Autoimmune Disease with Paige Kinsella

Chelsea Spinos is a health coach who focuses on integrating spiritual practices like Ayurveda with modern nutrition and exercise science to help her clients develop their mind-body connection more deeply. We’re talking about Chelsea’s experience with eating disorders, body dysmorphia and exercise addiction, and how she was able to start changing her relationship with food...Read More »

Dr. Stephen Cabral is a Naturopathic Doctor, the author of the Rain Barrel Effect, and the host of the Cabral Concept Podcast. In today’s episode with Dr. Cabral we are breaking down the science of nutrition, stress, leaky gut, and toxins in our environment in an easy-to-understand way, explains why we’re all so sick, and how...Read More »