More Than What You Eat

Do you feel like all of your struggles with food lead you to believing that you must have a food addiction?

I get it. For years I felt the same! I felt like I must be addicted to food because who else would eat copious amounts of food to the point of feeling physically horrible (and sometimes with foods that I wasn't even enjoying!!)

And with all the fear mongering media about how sugar is addictive, it's easy for binge eaters to believe they are food addicts.

But… are you??

In today's episode we dive into the concept of food addiction and dispelling myths around this topic.

Registered Dietitian, Marci Evans, an expert in the field of eating disorders and body image healing, who has extensively reviewed the research on food addiction, walks us through that research and what is the real underlying factor that makes so many feel out of control with food – and what you can do to stop feeling this way and heal your relationship with food, effectively!

In this episode we cover:

• Why so many people who binge eat so easily believe that they are addicted to food

• The difference between feeling addicted and being addicted

• The neuroscience of addiction (and does food fit that criteria)

• How to stop feeling addicted to food if you binge eat

As always, once you give it a listen, I'd love to hear your takeaways and feedback! And if you found this episode helpful, I'd so appreciate your support of this podcast by leaving a review.

Rachel's Resources:

• Follow Rachel on Instagram (please hyperlink it to

• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food

• Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence.

• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Marci's Resources:

You can find Marci at: Marci RD Nutrition

Do you worry that if you have any thoughts of desiring weight loss you will not be able to heal your body image?

Or worse, you might be undoing the progress you've already made?

This was the fear my client, Amy, shared with me in a recent session.

She was making great progress in stopping to binge eat and removing food guilt from her food choices. She was learning to accept that her body at her thinnest was not the healthy weight for her because she needed to keep restricting and obsess about food to maintain it and that was not how she wanted to live the rest of her life.

Yet, this past week, she kept having nagging thoughts of wishing she was back to that thinner body. She feared it meant she was going backward in her healing journey and it was creating a lot of stress that she was doing body image healing 'wrong'.

In our session, I helped Amy not only overcome this fear, but also set realistic expectations and learn how to navigate bad body image thoughts and days in ways that will help her deepen her healing instead of going backward.

She left feeling relieved, hopeful, and empowered to continue making progress in her body image healing journey.

The positive impact our conversation had on Amy inspired this podcast episode where I share with you the insights, mindset shifts, and tools that I gave Amy to feel empowered to heal her body image and better in her own skin (even when weight loss thoughts came up!!).

In this episode we cover:

• The fear Rachel's client, Amy, had about regressing in her body image healing & how Rachel helped her overcome this fear

• How to set realistic expectations for your body image healing journey (Rachel does a quick exercise to bring you back to reality on how long the healing journey may take for you)

• The reason body image healing runs so deep & can take time to fully heal

• How to use your negative body image thoughts as fuel for healing

• Can you heal your body image if you still desire weight loss?

• How to reframe your thoughts to be more positive in a realistic and BELIEVABLE way (a step by step approach)

Rachel's Resources:

• Follow Rachel on Instagram (please hyperlink it to https://www.instagram.com/dietitian.rachelgoodman/

• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )

• Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: (please hyperlink it to https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals

Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

You may have heard this before about a million times: "It's NORMAL for your body to change!!"

But it also may not FEEL normal. Especially when your body is not only changing in its physical appearance - but also experiencing symptoms that leave you feeling like you are not yourself anymore.

Welcome to the journey of menopause.

And when I say welcome - I'm not just talking to the 45+ year old women. I'm talking to all women! Yes, even if you are 25!

I believe that the more you are informed about your body, what's normal, what isn't and how to best navigate challenges that come - the calmer and more empowered you feel when you go through it.

Which is why I'm excited to share with you my interview with our guest expert, Jenn Huber.

Jenn is a registered dietitian with an expertise in perimenopause and menopause.

Jenn's menopause journey started earlier than most - when she was still in her 30s!!! Through her own story of struggle and triumph she now helps other women navigate this season in life in a way that leaves them feeling excited and empowered to care for their body in place of confusion, fear, or defeat - without restriction, negative self talk or dieting.

In this episode we cover:

• How to identify signs and symptoms of perimenopause and its onset

• How to set your expectations of what your menopause journey might look like

• Navigating body changes that come with menopause

• Understanding the hormonal shift that is happening in a woman's body during this time

• What is hormone replacement therapy and is it the best option for you

• Simple and practical nutrition tips to reduce perimenopause symptoms

Rachel's Resources:

• Follow Rachel on Instagram

• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food

• Are you a Food Freedom Professional seeking to boost your counseling skills, coach clients with confidence & build a thriving practice using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence here: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals

• For Entrepreneurs: Book a 90-minute Business Strategy Intensive session here: https://rachelgoodmanrd.kartra.com/page/90-min-biz-intensive

• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Jenn's Resources:

• Follow Jenn on instagram: https://www.instagram.com/menopause.nutritionist/

Get Jenn's Resources: https://www.menopausenutritionist.ca/links

Maybe you're not an emotional eater in the way that you thought you were...

I can't even tell you how many times a client comes to me saying she's an emotional eater only to discover through working together that it was a symptom of a different issue. When we work on that core issue, her "emotional eating" isn't a struggle anymore. Because we got to the ROOT of the matter.

Today, I'm sharing with you the insights, tools, and support I give my emotional eating clients…so that you, too, can stop feeling out of control with food in reactive ways that don't serve you.

There is, of course, a time and place to embrace eating emotionally. It is a natural part of life that should be enjoyed, not demonized.

However, if it isn't feeling good to you or serving you, it is important to learn how to cope with your emotions in a healthy way.

More importantly though, you need to first know what type of emotional eating you are dealing with (and it may possibly not even be emotional eating but part of a bigger issue you need to identify) to effectively stop feeling out of control with food in this way!

I'm dropping all the light bulb moments for you in this week's episode where we cover::

• Identifying if you are actually an emotional eater (surprise! You may think you are but actually are not!)

• The 3 types of Emotional Eaters

• How to resolve the food chaos for each one

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/

• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )

• Are you a Food Freedom Professional seeking to boost your counseling skills, coach clients with confidence & build a thriving practice using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence here: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals

• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

How many times have you said to yourself…

'If I had more time I would launch my business'

'If I had more time, I would work out'

'If I had more time I'd prepare more nourishing meals'

'If I had more time I would start that instagram account'

'If I had more time I would go on date night'

I get it. Life can get BUSY! As a mom of 4 who is also running a business, don't I know it!

I often get asked: "Rach, how do you do it all?"

I'll tell you this much right now - I absolutely do NOT do it all. And that's part of how you get what MATTERS done!

In fact, time management was one of my biggest struggles. If I'm honest, it is still a work in progress as life only gets busier but I am getting better at it and I've recently had major breakthroughs that has reduced the stress around it!

It requires LOTS of mindset shifts and practical strategies in order to make time for what you need to get done that will contribute to continued progress toward your dreams and goals so that you are living an aligned life you feel good about!

Today I'm sharing with you what those mindset shifts and strategies are and HOW to know what actually matters to you… as well as why I took an unplanned break from podcasting for 5 MONTHS (and no, it was not because I had 'no time').

In this episode we cover:

• The real reason you're stressing out about your endless to-do list - and how to release that stress

• The mindset shifts you need to prioritize the correct things that actually matter.

• Detaching your self worth from your productivity

• Letting go of the martyr mentality that you may not even be aware you have

• Why I have been MIA for the last 5 months and the limiting beliefs I had to overcome to come back.

• Why a morning routine is NOT what you should focus on to be more productive (and what you should focus on instead that will maximize your efficiency in the morning + all day long)

• Practical tips to set up your day for success so you can be efficient with your time and get what matters done!

If you've ever felt like you just 'don't have enough time' to get what you want done and its overwhelming and stressing you out - this episode is a game changer and you'll want to tune in!

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/

• Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals

• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )

• For Entrepreneurs: Book a 90-minute Business Strategy Intensive session here: https://rachelgoodmanrd.kartra.com/page/90-min-biz-intensive

• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Past client Yael, shares her inspiring journey to food freedom and body peace!

The moment Yael realized that she was simultaneously obsessed with and afraid of food, and how unhealthy that was, was the moment that her life shifted for the better. She knew she couldn't tackle her food rules and fears on her own, so she reached out for help.

In this episode, Yael shares about growing up in diet culture and how she overcame her food rules and fears. She shares specific steps she took to overcome fear of food rules and weight gain and is now able to eat freely in a way that serves her and feels good - and most importantly, allows her to live in alignment with what truly matters to her in life.

If the idea of reaching full food & body freedom feels overwhelming and you doubt yourself and ask: Is it possible for me?

The answer is YES! If it's possible for Yael then it's possible for you too - this episode will not only inspire you, but also provide you with actionable tips that have helped Yael heal and will help, too!

In this episode, we cover:

• [4:43] Yael shares a bit about herself.
• [6:00] How Yael originally became ensnared in diet culture.
• [9:26] The moment that Yael realized that she needed help to heal her relationship with food and body
• [15:50] Yael shares why she feared weight gain.
• [21:43] What helped Yael ease into allowing herself to eat carbs after restricting for so long.
• [41:33] How Yael dealt with & overcame the emotional-social aspects of her disordered eating.
• [45:13] How Yael handled her family's comments about her body size changing.
• [1:04:33] How Yael was able to realize her dream of going to culinary school and how she navigated eating intuitively during this experience.

If you've ever been curious about the power of manifesting (or doubting the concept, chalking it up to 'woo-woo' vibes), this episode is for you.

When you look for all the reasons that your dream won't work: that's what you will find.

There is strength to be found in continuing to follow your aligned path, even when you can find all the reasons that the timing isn't perfect.

You don't need to know exactly how your dreams are going to become reality in your life. Keep taking messy aligned action toward being in the place where that can become part of your reality.

But is it worth the risk? I believe that a life half-lived is scarier than taking the risk to try.

I'm sharing my story of moving from Brooklyn to New Jersey with its many twists and turns and imperfect timing to encourage you to continue to be open to the possibilities.

If you've been wondering if there's any power in the manifestation sphere or how to do it - my move is full of why it is powerful and how to use the power of manifestation into reality - along with some myth busting on manifestation is and isn't.

In this episode, we cover:

• [0:41] The background about our move from Brooklyn to New Jersey.
• [5:21] The point where I aligned my values with how I operated in my business and the steps we took in abundance to make my childhood visualization come true.
• [8:06] The conversation with my mindset coach that prompted my messy aligned actions.
• [15:22] How I learned to stop looking for perfection while figuring it out.
• [16:47] The whirlwind of finding a new home and giving birth and what I've learned about seasons and being uncomfortable while chasing your dreams.
• [23:30] How focusing on "I will figure this out" helped me through uncertainty and quieted anxiety.
• [26:15] Actionable steps to take to manifest your dreams.

You are more than your job title. More than just what you choose to do. You have layers to your personality, struggles, and triumphs.

The question is… are you allowing ALL of you to be seen and expressed? Or are you keeping yourself locked inside of a box that you created for yourself?

Over the past year I have found myself craving MORE than being the "Intuitive Eating Dietitian", but kept myself caged inside the box I imposed on myself. And it wasn't feeling good.

I've finally given myself permission to evolve and grow in directions outside of what I've usually done or what I'm usually 'known for', even if it's unfamiliar territory. Even if it's messy. Because it feels aligned. And it feels GOOD! And that's what this new chapter is all about!! I hope that you will give yourself permission to evolve and grow alongside me.

I'm sharing with you what walking The Aligned Path looks like for me in this season and how I hope it inspires you to do the same! If you've been holding yourself back from pursuing the dreams and goals you know are meant for you, but are just too scared to take action, either because of your own limiting beliefs or you worry about what others might think - this episode is for you!

In this episode, we cover:

• [0:44] What has prompted the changes to the podcast
• [4:30] The power of giving yourself permission to evolve and what Rachel is learning as she opens this new chapter
• [7:21] The freedom that comes from cutting out the noise from limiting beliefs
• [8:51] The one thing that helped shift the balance for Rachel when confronting her own limiting beliefs
• [11:35] The importance of pursuing purpose-alignment, even when it means stepping outside of your comfort zone
• [13:03] What you can expect from this space moving forward

If you've lived in diet culture for any length of time, then you are familiar with the yo-yo cycle.

Even though you know it's probably not the best thing for you (it hasn't worked the last 10 times, has it?), it's hard to resist when every turn you go you see promises of weight loss attached with the dream life you're made to believe you'll get as a result.

You might think… what's the harm in trying just ONE more new diet? Maybe this one will be the one that you will finally be able to stick to and will get you results.

Have you ever stopped to consider what's happening to your body when you live in this cycle?

It is not harmless. Diets are actually damaging to your body and health.

In today's episode with Elaina Efird, a Registered Dietitian who specializes in metabolic testing, we discuss what dieting actually does to your body and how to opt out of this vicious cycle so you can focus on your health and peace of mind.

You'll understand the science of what is happening inside your body when you start and end a diet, how the normal cycles of life affect weight, the importance of evaluating the nutrition advice you take from social media (and how to filter through the red flags!), and why it's good for your health to throw out all the food rules and actually to enjoy your food!

In this episode we cover:

• [3:30] How Elaina got into dietetics and working with eating disorder patients
• [6:30] The science behind macronutrients and why carbs are not the enemy
• [10:16] Elaina dispels myths around the newer trends in diet culture
• [14:02] Advice on how to evaluate social media nutrition trends and when its a red flag of disordered eating
• [18:51] Why it's normal to gain weight in your 20s
• [21:40] The nuance that's involved in evaluating weight gain and weight loss
• [25:30] What happens to your body physiologically when you remove too many calories or nutrient
• [28:58] Understanding a weight loss plateau & set weight point
• [30:42] What happens to your metabolism and muscle mass when you have a caloric deficit
• [32:56] How to reverse the damage done by dieting
• [34:34] The relationship between stopping to binge eat and your weight
• [37:38] Elaina's advice on body image issues that inevitably come up when healing your relationship with food

Rachel's Resources:

• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )
• Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Elaina's Resources:

• Follow Elaina on Instagram: https://www.instagram.com/epefir

Check out the Kahm Clinic's website: www.thekahmclinic.com

Even if you are doing your best to practice intuitive eating and reconnect with your body, it's easy to let the old mentality of "rules-based eating" slip back in and have that negative self-talk return.

It can be especially frustrating if you feel like you're trying to be 'mindful' of your food choices but keep failing and falling back to old eating habits.

But are you truly practicing mindfulness, or is your attempt to be mindful setting you back into your 'rule-based' eating & negative self-talk?

If you've noticed yourself reverting back into food rules & judgemental thoughts and feel like 'mindfulness' is not working and you aren't eating intuitively (and maybe you are reading this and feel completely confused because you don't really know the difference between mindful eating and intuitive eating) then today's podcast episode is for you!

We are joined by Paige Smathers, a Registered Dietitian who supports people in finding and learning to make peace with food and body image in a compassionate and self aware way.

In this episode we discuss how mindfulness and intuitive eating can (and should!) work together to help heal your relationship with food and body image, how not to use mindfulness (the ways in which it can backfire!), the potential pitfalls of self-esteem and the critical role that self-compassion plays in our food freedom journeys, as well as the importance of learning to accept failures (and reframing them! Because you can't really fail!) as part of the process to make forward progress.

In this episode we cover:

• [3:13] Paige's journey to becoming an intuitive eating dietitian.
• [7:16] The impact compassionate self talk can have on those struggling with disordered eating
• [8:36] The differences and similarities between mindfulness, mindful eating, and intuitive eating and how both are needed to eat in alignment with your body
• [24:28] How Intuitive Eating is portrayed on social media and why its not the full picture
• [27:39] Self-compassion research: what does it show, what is it, and what role it plays in intuitive eating
• [34:51] The benefits of self-compassion in your life and how to practice it more on a daily basis

Rachel's Resources:

• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )
• Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Paige's Resources:

• Follow Paige on Instagram https://www.instagram.com/paigesmathersrd/

Check out Paige's Website https://www.positive-nutrition.com/