Nourished & Free: The Podcast

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Almost every time that someone comes to me looking for help with their binge eating, they tell me, ‘They've tried everything’. And in the end, the problem has only gotten worse. 

You may be struggling like this, too, wondering why everything you try and do to help your situation never truly gets better.

After working with many clients and digging into it, I’ve teased out what I feel are the top five things that almost everyone who struggles with binge eating has tried at some point. Whether you’re trying low carb or macro counting, maybe it’s who you seek help with. I’m not just talking about these reasons but explaining WHY they aren’t helping you.

Make sure to tune in. You’ll be interested in hearing point 5, which could make your binge eating worse.

If you learn something new in this episode or have a request for an upcoming episode, send me a text message (the button is up at the top)!

TOPICS COVERED 👇 

Point 1 (03:42)

Point 2 (09:45)

Point 3 (19:06)

Point 4 (25:43)

Point 5 (34:49)

RESOURCES MENTIONED

Guidebook for Guilt-Free Nourishment

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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"I just want to eat like a normal person"

This is what women who struggle with a toxic relationship with food often say... and who can blame them!? Struggling with your relationship with food SUCKS and it adds an unnecessary burden to one's life. It's completely reasonable for someone to want normalcy in their life when they haven't experienced it for years, maybe even decades.

So how do we reach this fantasy land of eating like normal?

I've got some insights for you (from my closet today, lol) on what's happening in the brain which is making it extra hard for some to be a "normal eater", and what we need to do to fix it. 🧠 

If you learn something new in this episode or have a request for an upcoming episode, let me know by sending a text message (button is up at the top)!

TOPICS COVERED 👇
What is "normal eating" (01:01)
Burden of food thoughts (03:08)
Challenges of eating normally (04:19)
The cycle of stress and food choices (07:41)
Addressing subconscious beliefs (10:08)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
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Have you heard or seen anything about the carnivore diet lately? It's been making waves in the health and wellness world, but is it really all it's cracked up to be?

Whether you're considering the carnivore diet or simply curious about its popularity, this episode offers a balanced and informative perspective. Discover the truth behind the claims, learn about the potential long-term consequences, and gain insights from me, a registered dietitian.

Tune in to hear my review of the carnivore diet and make an informed decision about your health and nutrition. 

Resources Mentioned:

Article

Carnivore Cringe Instagram

TOPICS COVERED 👇 
Carnivore Diet Overview (03:00)
Comparison to Keto & Paleo Diet (06:11)
Importance of Nutrition Credentials (11:57)
Reasons for Feeling Better on Carnivore (15:22)
Long-Term Risks of Carnivore Diet (21:28)
Impact of LDL Cholesterol (22:36)
Research Studies on Fat Intake (25:03)
My Opinion on the Carnivore Diet (27:45)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

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What does life look like 1 year after healing your relationship with food? Wendy's giving us the insider look and sharing with us the lessons she's learned along the way.

If you're tired of yo-yo dieting and feeling out of control around food, you'll love Wendy's story. She shares her incredible journey to food freedom, reflecting on her experience since graduating from my Nourished & Free program. 

Hear about how she broke free from the shackles of restrictive eating, societal pressures, and family expectations. Learn how you, too, can challenge diet culture, listen to your body, and build a healthy relationship with food. 

Tune in and hear how Wendy's transformation can inspire your own journey to a happier, healthier you.

TOPICS COVERED 👇 
Joining the program (00:02:27)
Wendy's food relationship before (00:04:33)
Impact of Food Noise (00:06:41)
Uncovering family influences (00:08:06)
Discovering personal freedom (00:17:50)
Overcoming food obsession (00:19:48)
Reframing exercise and enjoyment (00:21:42)
Letting go of food rules (00:24:29)
Embracing a healthier lifestyle (00:28:34)
Wendy's view on the group setting (00:31:47)
Using the tools of the program (00:35:35)
Wendy's opinion on Nourished & Free program (00:38:42)
Unanswered Prayers (00:46:02)
Advice for potential participants (00:47:13)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
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Does it seem like ALL you ever crave is sweets?

The advice of “listen to your body” might feel like a 1-way ticket to a sugar coma. So what do you do when you’re sick of dieting, but you also don’t want to be out of control with sugar?

Let’s chat through what you need to know to in order to have body cues that work for you instead of against you. 

There are challenges many people face when trying to implement intuitive eating, like how to differentiate between emotional vs physical cravings and discover the logistics of mindful eating (without the ’woo-woo’).

We’ll discuss the issue of missing hunger and fullness cues and how to build a dietary lifestyle that includes the foods you love, like sweets. 

Get ready to feel less sugar crazy 🍬😵‍💫 and more in control. 💪🏼

RESOURCES MENTIONED:

eBook: The Guidebook for Guilt-Free Nourishment

More about intuitive eating:

Article: What is Intuitive Eating?

Episode: My Intuitive Eating Icks (Critiques)

Episode: Intuitive Eating vs. Not Dieting vs. Reverse Dieting - Are they the same?

Episode: Untangling the Complexities of Intuitive Eating

Episode: What if I Want to Lose Weight with Intuitive Eating?

TOPICS COVERED 👇 
Emotional vs. Physical Cravings (07:34)
Mindful Eating Practices (09:50)
Hunger/Full Cues (12:09)
Food is Fuel (13:29)
Building balanced meals (17:15)
Listening to your body (19:29)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

Send me a note via text!

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

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Are you struggling with IBS? I've brought IBS expert Jessie Wong, RD, on to help guide us through managing it. We start by explaining what IBS is, from its different types to the challenges of diagnosis, as well as shed light on unproven "miracle cures" and emphasize the importance of evidence-based treatment.

Diet plays a big role in IBS, and Jessie helps us explore the connection between food, inflammation, and gut health. We also dive into the popular Low FODMAP diet, explaining its purpose and potential pitfalls.

But IBS isn't just about food. Stress can be a major trigger, so this episode provides strategies to manage it. Plus, we explore other effective techniques for improving gut motility and overall well-being.

This episode is your roadmap to take control of your IBS. Tune in and discover how to navigate the twists and turns with confidence!

Resources mentioned:
ibsdietitian.com
poopedia.org
Jessie's Instagram
Jessie's Youtube Channel
Low FODMAP Starter Guide
Symptom Tracker

TOPICS COVERED 👇 
Understanding IBS (06:37)
How to diagnose IBS (08:39)
Finding reliable support (19:14)
Inflammation in IBS (25:01)
The Low-FODMAP Diet (27:39)
Finding your IBS trigger (32:02)
Stress Management for Symptom Relief (42:57)
Constipation and improving motility (46:00)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

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Ever wonder if you might have binge eating disorder? This episode is for you. I break down what binge eating is, how common it is, and what the diagnostic criteria are. You'll get a clear picture of the serious health effects and learn about some practical ways to manage it.

In this episode I talk about different treatment options, like cognitive behavioral therapy and nutrition interventions, focusing on finding a balanced approach to food and eating.

If you think you might be struggling with binge eating, I encourage you to seek support and resources. This episode highlights the value of community and professional help in overcoming binge eating. Whether you're looking for ways to understand binge eating better or need some straightforward advice on managing and recovering from it, this episode has got you covered.

Tune in to find out how to get help and start your journey to a healthier, more nourished life.

Resources mentioned:

Can You Be Addicted To Food? Episode 🎙️ 

What's the Difference Between Emotional Eating and Binge Eating? Episode 🎙️ 

Am I Bingeing or Am I Overeating? Episode 🎙️ 

Shop my guides here 🛍️ 

Understanding Binge Eating Disorder blog article 📖

TOPICS COVERED 👇 
Understanding Binge Eating (2:18)
Characteristics of Binge Eating Disorder (3:11)
Diagnostic Criteria for Binge Eating Disorder (4:22)
Prevalence of Binge Eating Disorder (7:00)
Binge Eating Disorder in Children & Adolescents (9:40)
Treatment and Management of Binge Eating Disorder (13:09)
Nutrition Interventions (18:20)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

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Do you feel like you may be addicted to food, especially those tempting salty and sugary foods? In this episode, I'm diving deep into the heated debate over food addiction. Is it a real thing? Can it be officially diagnosed?

Is there solid evidence to compare the effects of food on the brain to that of drugs? I'll tackle this and the psychological fallout of demonizing our favorite treats. Plus, I've got insights and resources for anyone feeling at the mercy of their eating habits.

So... are you ready to get some understanding of what you feel is food addiction? Hit play and free yourself from the confusion surrounding your relationship with food!

Resources mentioned:
Systematic review of 32 studies re: neuroimaging of those with bulimia nervosa and binge eating disorder
2018 paper published in Neuropsychopharmacology debating the addition of food addiction to the DSM

TOPICS COVERED 👇 
The concept of food addiction (00:00)
The argument for and against food addiction (02:09)
Defining addiction and comparing food and drug addiction (04:01) 
The Yale Food Addiction Scale (04:54)
Debate on the existence of food addiction (08:10) 
Factors influencing the perception of food addiction (10:42) 
Summary and approach to overcoming food addiction (06:54)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!

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Varvara once had a healthy relationship with food, until she moved to the US, where everything changed. Suddenly thrust into the frenzy of American weight-loss culture, she felt like the odd one out in a sea of "lose weight quick" mantras. Varvara found herself in a rut, loathing her reflection in photos and videos.

As someone who loves to travel, V was determined to break free from binge eating and reclaim her confidence, and that's when she came across my Nourished & Free program.

In this episode, we talk about her wins, struggles, and transformation in her life, career and mind. So, if you're itching to ditch the self-doubt and feel confident in your skin, this episode is a must-listen!

TOPICS COVERED 👇 
Varvara's Background (02:58) 
Shift in her mindset and behavior around food in her 30s (03:48) 
Joining a rigorous weight loss program (05:19) 
Started to binge eat (6:00)
The effect of body image on Varvara's leadership role (11:16)
Impact of mindset on her behavior (15:42)
Coping with Weight Gain (22:45)
Understanding body fluctuations (25:05) 
Normalizing body weight changes (27:28)
Tools for coping with changes (29:03) 
Embracing discomfort in the process (33:32) 
Why Varvara decided to join Nourished & Free (36:34) 
Her breakthrough moments & impact of the program (41:38)
Maintaining progress and confidence (42:40)

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
💌 Share this episode with a friend who you think will love it
📌 Subscribe/follow the show so you never miss an episode!