Have you ever felt torn between what you say you want when it comes to food… and what you actually end up doing?

You might value your health.
You might want balance, peace around food, and the ability to enjoy your favorite meals without going overboard.

And yet in those critical moments, something else takes over.

In this episode of the Rise and Align with Food Podcast, we’re exploring one of the most overlooked drivers of binge and emotional eating: your food values….ESPECIALLY the ones operating below your conscious awareness.

Because here’s the truth:

If your eating habits aren’t aligning with your goals, it’s not just a willpower problem.
It’s often a values misalignment.

When values like comfort, freedom, or emotional relief are running quietly in the background…even unintentionally…they can override your best intentions to eat in a way that supports your health.

Inside this episode, you’ll learn:
• How your conscious and subconscious values influence your food choices
• Why valuing both health and freedom can create inner conflict around eating
• The hidden values that may be driving habits you’re trying to change
• A simple 3-step process to realign your food values with your long-term goals
• How aligning your values creates ease around food…without guilt, force, or constant negotiation

When your internal values work with you instead of against you, making food choices becomes less of a battle and more of a natural extension of who you are.

Tune in to discover how aligning with your true food values can help you reclaim peace, freedom, and confidence in your relationship with food.

If this episode resonates with you and you’re ready to take this work deeper, be sure to join the waitlist for the upcoming Brain Freedom Protocol for early access and priority enrollment when doors open.  https://reshandayates.com/freedom 

Listen now and start aligning your choices with what truly matters to you.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Have you ever wondered why, even though you’ve journaled about your triggers, got all the cookies out of the house, and gained insight into your cravings, you still find yourself standing in the kitchen at night, eating something unplanned?

In this episode, we go deeper than just willpower or mindset hacks. I’m breaking down what really happens in your brain and body, moment by moment, when an urge arises and why cravings aren’t just one sudden hijack, like most women believe.

Instead, urges unfold through predictable neural phases, and when you learn where your true leverage point lies, everything changes.

When you hit play you’ll discover:

• The 6 neural phases your brain moves through during a craving (and why this matters) 
• Why trying to fight or suppress urges actually makes them stronger 
• The phase where you have the greatest power to change the outcome
• How to use the 90-second window to interrupt old patterns and rewire new ones 
• What truly creates lasting food freedom and what keeps you stuck 

If you’re tired of feeling like food has more power than you, this episode will help you understand why …and reveal exactly where your real control lives.

🎧 Listen now and discover how to start turning the ship in a new direction…one urge at a time. 

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Are you tired of white-knuckling your way through cravings and willpower struggles? In this episode, we explore why forcing yourself to fight urges only makes them stronger and what to do instead.

Discover how to leverage the powerful 90-second urge window to rewire your brain, build lasting trigger immunity, and create peace around food. Learn why cravings aren’t your enemy but valuable signals and how shifting your relationship with them can transform your eating habits for good.

If you’re ready to stop the cycle of battling cravings and start navigating them with ease and confidence, this episode is for you.

👉 Ready to go deeper? Join the waitlist for the upcoming 12-week Brain Freedom Protocol – a neuroscience-backed coaching program designed to help you reclaim control around food with expert guidance, personalized tools, and a supportive community. Sign up now at reshandayates.com/freedom for early access and exclusive bonuses!

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Are you tired of the endless cycle of losing weight, only to gain it all back? In this episode, we dive deep into why willpower and discipline aren’t the keys to lasting change and the powerful 90-second window that can change everything when you master it. 

I’ll share the science behind why your brain resists change, how you can work with your brain instead of against it, and the three essential steps to rewire your identity as a balanced eater.

If you’ve ever felt trapped by cravings, lost hope, or struggled to trust yourself around food, this episode is for you. Discover practical tools and perspective shifts to break free from old patterns and create an authentic, joyful relationship with food.

Ready to take control and transform your eating habits? Tune in now and start mastering that crucial moment that can change everything.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Why does hitting your weight loss goals sometimes lead to unexpected binges? If you’ve ever felt like success suddenly flips the script and triggers old eating struggles, you’re not alone. In this episode, we uncover the surprising brain-based reasons behind this self-sabotage and reveal powerful strategies to break the cycle for good. Ready to transform your relationship with food and make lasting progress? Listen now to discover what to do instead and start holding your new normal with peace and confidence. 

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Have you ever promised yourself you'd stick to healthy eating, only to find yourself reaching for that bag of chips or a box of chocolates? You’re not alone. In this deeply honest episode, Réshadna shares her own journey and uncovers why so many smart, capable, high-achieving women struggle to keep food promises, not because of a lack of willpower, but due to a hidden battle with integrity and self-trust.

Discover how embracing kind, compassionate integrity,not perfection or discipline, can be the transformative key to reconnecting with your inner power, feeling authentic, and finally breaking free from shame and secret struggles. This episode goes beyond food and diet…it’s about rebuilding your self-esteem and cultivating self-love so that your inner truth shines through authentically in every area of your life.

When you listen you’ll discover: 

• Why so many women with impressive achievements still feel like “frauds” around food
• How to recognize and reprogram the critical self-talk that sabotages your integrity
• The surprising role of accountability in keeping promises to yourself
• Powerful tools and resources that supported Réshanda’s own transformation

Whether you’re battling frustration, confusion, or secret shame around your eating, this episode offers empathy, validation, and a hopeful path forward. Tune in to start embracing integrity with kindness and unlock lasting inner peace and control.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

If you’ve ever felt like weight loss should be simpler, like getting control around food would solve everything, this episode will shift your perspective and give you a powerful new tool. Join me as I reveal the missing skill that most weight loss approaches overlook and how to develop it for yourself so that you can have power over what you eat and lose weight sustainably.

I dive deep into why willpower and strict dieting often backfire, how emotional and habitual urges hijack your brain, and why trying harder only retraumatizes you. Instead, you’ll discover a simple, three-phase process to build your capacity to handle urges without force . . . rewiring your brain and transforming your relationship with food.

This episode is for smart, capable women who are tired of fighting food and ready to find true freedom and sustainable weight loss that feels natural, effortless, and rooted in self-trust. Whether you struggle with binge eating, emotional eating, or just want more peace around food, this conversation will give you clarity, compassion, and practical steps you can start using today.

Ready to stop the battle and start living in balance? Let’s get into it.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Are you a SMART, CAPABLE woman who constantly wonders why food is the one area of your life you can't control? If you feel hijacked by cravings or find yourself back at square one after every diet, this episode is your missing piece.

We are pulling back the curtain on the #1 mistake that successful women make when trying to overcome overeating and binging: trying to use willpower to outthink an urge. 

The reason your willpower fails isn't a lack of discipline; it's a neurological mismatch. We dive deep into the crucial distinction between conscious food thoughts and powerful, survival-wired food urges. You'll understand why the food industry has engineered products to appeal to the oldest, most unconscious part of your brain, making the struggle feel impossible. 

Stop fighting a losing battle. 

Réshanda reveals the 3-step "Crave to Clear Method" that teaches you how to stop battling yourself and start building internal resilience.

In this episode, you’ll discover:

• Why the constant "food noise" isn't a moral failure, but a sign of a hijacked brain.
• The difference between a simple food thought you can easily drop and an urge that feels like RESTLESSNESS or a compulsive need to act.
• The 3 Steps to REWIRE your neural pathways for effortless, consistent eating control, without relying on GLP-1s or extreme white-knuckling.
• How to finally achieve peace and freedom with food, regaining the mental clarity to focus on what truly matters.

Tune in if you’re ready to trade the exhausting cycle of fighting cravings for the skills and capacity to manage them from the inside out. 

Resources Mentioned: Get on the waitlist for the Eat With Balanced program at reshandayates.com/foodfreedom 

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Every January, you feel that familiar surge of motivation. You set big goals—and then, 14 weeks later, you’re back in your old habits again. 

If you're tired of this yearly cycle, you may be sitting there thinking, ‘Why can’t I ever make a resolution stick?’ 

In this special New Year episode, you'll discover the single, small mindset shift that transforms your ability to create real, lasting change in 2026. 

What most people don’t realize is that their reliance on motivation is the very thing causing them to fail. 

We’ll dive into behavioral science (specifically, the work of habits expert B.J. Fogg) to show you how to harness your "fresh start energy" to set up systems that work even when your motivation is gone.

You'll learn how to identify one-time decisions—like setting up a meal prep service or hiring weekly support—that automate your goals and stop the need for constant willpower. 

Stop trying to be a "New Me" and start creating a simple system that guarantees success.

Listen in to learn:

• The flawed "Old Mindset" that keeps you trapped in the all-or-nothing cycle.
• How to apply B.J. Fogg’s research to make your habits non-negotiable.
• Specific, real-life examples of "one-decision" systems you can implement this week.

And if you want even more tools and tricks to stay in control of your eating, you can get on the wait list for Crave to Clear at reshandayates.com/foodfreedom 

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Afraid of Spiraling After the Holidays? Do This One Thing First.

The days after the holidays can feel unsettling, especially if you’ve ever found yourself swinging between restriction and “throwing it all out the window” when it comes to food.

If you’re feeling anxious about losing control, gaining weight, or starting another all-or-nothing reset in January, this episode is for you.

In this short, grounding conversation, I share one simple, non-overwhelming focus that can dramatically reduce cravings, quiet food noise, and help you feel more stable and in control—starting today.

This isn’t about dieting, starting over, or forcing perfection.

We’ll explore:

• Why post-holiday spirals aren’t a character flaw—but a biological pattern
• How under-fueling quietly fuels cravings, urges, and evening binges
• The overlooked role protein plays in calming food noise and emotional eating
• How stabilizing your body creates more emotional and mental space to respond—not react
• A practical “yes-and” approach that allows indulgence without losing control

I also share a real-life example of how prioritizing protein helped me enjoy pizza and dessert—without guilt, shame, or spiraling—by working with my body instead of against it.

If you want to move into the new year feeling steadier, calmer, and more self-trusting around food—this episode will help you take that first step.

Did you enjoy the episode? DM me on instagram and let me know what you thought.