Pocket Snacks with Eden Morris

Even as a registered dietitian and certified intuitive eating counselor, I still have body image spirals. In this episode, I'm sharing a recent struggle — what triggered it, how I allowed myself to feel the emotions, the support I leaned on, and the truths that helped me move forward.

Show Notes & Timestamps:

00:00 — Introduction

00:05 — Opening up about a recent body image spiral

00:30 — The intention: normalizing professional struggles

00:43 — Physical discomfort and emotional impact

01:29 — Societal messages and modesty challenges

02:32 — Allowing space for emotions and seeking support

03:31 — Reaching out for help and the value of therapy

06:12 — Moving through discomfort and embracing healing

06:54 — Key mindset shifts for body image and recovery

08:11 — Reminders: You are not alone, and healing isn't perfect

08:43 — Closing thoughts and a poem: "You don't have to stay the same shape to shine"

09:54 — Outro and ways to connect

Links: 🔗 Apply to work with me

🔗 Book a 1:1 session through your insurance!

🔗 MAAREE - the Empower Sports Bra

Free Resources:

🔗 Intuitive Eating for Athletes Guide

🔗 Fearlessly Fueled Playbook (combines Intuitive Eating with Sports Nutrition)

🔗 Pocket Snacks Newsletter -- this free weekly newsletter has over a 60% open rate each week because it contains bite sized ideas and recommendations you'll actually be able to use! Subscribe here!

Socials: Follow Eden on Instagram / TikTok

DISCLAIMER: This podcast is for educational purposes only and not a substitute for professional advice.

Understanding Low Energy Availability and the impacts of under-fueling on athletes and active individuals

In this episode of Pocket Snacks, host Eden, a registered dietitian and certified intuitive eating counselor, addresses the critical importance of adequate fueling for athletes. Eden discusses the consequences of low energy availability (LEA) and relative energy deficiency in sport (RED-S), sharing personal experiences and professional insights. She outlines both short-term and long-term effects of under-fueling, including chronic fatigue, mood disturbances, hormonal imbalances, and bone density loss. Eden emphasizes the significance of proper nutrition and provides resources for athletes to foster a healthier relationship with food and improve performance. Tune in to learn how to recognize the signs of under-fueling and take steps towards better health and athletic performance.

00:00 Introduction and Personal Background

01:55 Understanding Low Energy Availability (LEA)

03:13 Short-Term Effects of Not Eating Enough

04:57 Long-Term Consequences of Low Energy Availability

08:05 The Importance of Proper Nutrition for Athletes 1

1:34 Addressing Common Misconceptions and Practical Tips

16:09 Conclusion and Resources

Links:

🔗 The LEA Time Course by Fed_Collaborative (Instagram)

🔗 Considerations of Low Carbohydrate Availability (LCA) to Relative Energy Deficiency in Sport (RED-S) in Female Endurance Athletes: A Narrative Review

🔗 Apply to work with me 1:1

🔗 Check your insruance benefits

Free Resources:

🔗 Sports Nutrition Basics Guide

🔗 Fearlessly Fueled Playbook (combines Intuitive Eating with Sports Nutrition)

🔗 Pocket Snacks Newsletter -- this free weekly newsletter has over a 60% open rate each week because it contains bite sized ideas and recommendations you'll actually be able to use! Subscribe here!

Socials: Follow Eden on Instagram / TikTok

DISCLAIMER: This podcast is for educational purposes only and not a substitute for professional advice.

In this episode of Pocket Snacks, host Eden Morris, a registered dietitian and certified intuitive eating counselor, discusses the journey of healing her relationship with food and body after years of disordered eating and relative energy deficiency in sport. She answers the question: How do we prioritize health without restrictive measures?

Eden shares personal experiences and insights on the significance of consistent and satisfying meals, emotional expression, rejecting diet mentality, and adopting intuitive eating principles. She emphasizes the importance of addressing underlying emotional issues, provides practical advice for maintaining a healthy relationship with food, and highlights common misconceptions sports dietitians have about intuitive eating.

Eden encourages listeners to prioritize long-term health, resilience, and peace over short-term performance goals, offering support through free resources and one-on-one counseling.

🔗 FREE Guide - Fearlessly Fueled Playbook 🔗 FREE Guide - Intuitive Eating For Athletes 🔗 Subscribe to Eden's Weekly Newsletter, Pocket Snacks, for a mindset shift, additional media recommndations, and recipe/snack ideas! 🔗 Follow Eden on Instagram or TikTok

00:00 Welcome to Pocket Snacks

00:31 Healing My Relationship with Food

01:28 What Hurt My Relationship with Food

03:52 What Helped My Relationship with Food

05:25 The Importance of Intuitive Eating

06:17 Expressing Emotions in Recovery

09:04 Intuitive Eating Principles

13:08 Misconceptions About Intuitive Eating for Athletes

16:26 Final Thoughts and Encouragement

In this episode of Pocket Snacks, host Eden Morris, a registered dietitian and Certified Intuitive Eating Counselor, delves into the significance of eating enough regardless of how 'clean' one's diet is. Eden shares her personal journey, from receiving a sports nutrition packet that sparked disordered eating, to her struggles with body image, nutritional intake, and a diagnosis that changed the way she prioritized her health. She discusses her recovery process, the role of proper nutrition in athletic performance, and the misconceptions around 'good' and 'bad' foods. Emphasizing a shift towards a healthier mindset, Eden advocates for a balanced approach to eating that includes flexibility, fun, and adequate fueling for both mental and physical well-being. She also provides practical tips to ensure athletes are meeting their nutritional needs without falling into the traps of diet culture.

00:00 Introduction to Pocket Snacks

00:26 Eden's Personal Journey and Diet Rock Bottom

01:04 The Impact of Sports Nutrition Messaging

04:53 Struggles with Eating and Training in College

12:14 Health Consequences and Realizations

16:37 Understanding Orthorexia and Disordered Eating

19:24 Becoming a Dietitian and Helping Others

20:55 Practical Tips for Eating Enough

23:19 Conclusion and Free Resource

Link to Eden's Free Fearlessly Fueled Sport Nutrition Basics Guide

Link to sign up for Eden's free weekly newsletter for additional resources

Learn more about Orthorexia

Sports Nutrition Heirarchy of Needs

Hey there—and welcome to Pocket Snacks, the podcast! I'm Eden, and if you've been reading my newsletter by the same name, you already know that Pocket Snacks is all about bite-sized, real-life support for fueling your body, shifting your mindset, and finding freedom with food.

If we haven't met yet, I'm a registered dietitian, certified intuitive eating counselor, and a female athlete in recovery from relative energy deficiency in sport—also known as RED-S—and other specified feeding and eating disorders. I work mostly with athletes and active folks who are tired of obsessing over food, exercise, and their bodies... and ready for something different.

This show is an extension of my newsletter—only now, instead of just reading my thoughts, you get to hear them in your ears while you're out on a walk, driving home from practice, or whipping up your favorite snack. I wanted a new way to connect, to talk about the messy, nuanced stuff that doesn't always make it onto Instagram. Because the truth is: fueling well, recovering, and finding peace with food and your body is rarely linear—and it's almost never as simple as "just eat more."

Each episode will be short and snacky—see what I did there?—with mindset shifts, fueling strategies, reflections from my own recovery, or things I'm loving lately, whether that's a recipe, a book, a moment on the trail, or a reminder you didn't know you needed. I'll also answer listener questions and might bring on a guest or two along the way—but mostly, it'll be you and me, and a few minutes to slow down, zoom out, and reconnect with what really matters.

Pocket Snacks is for anyone navigating recovery, RED-S, or disordered eating... or trying to perform without restriction. It's for athletes and ex-athletes, for folks figuring out how to fuel for the long haul, and for the people who support them—coaches, parents, teammates, partners. If you've ever felt stuck between wanting to take care of yourself and not knowing how to do that without spiraling into diet culture—this space is for you.

I'm so glad you're here. If you like what you hear, hit subscribe, leave a review, or share it with someone who needs it. And if you've got a question or topic you want me to cover, you can find me on Instagram or through this link.