THE DCA Podcast

By Didi FerrariHealth & Fitness Nutrition Mental Health Fitness

THE DCA Podcast episodes

November 01When My ADHD Diagnosis Made My Autism More Visible
Late-Diagnosed ADHD, Hidden Autism, and What Medication Revealed
After a few Instagram reels about my ADHD diagnosis took off, I found a community I didn't expect. In this solo episode, which opens a new series, I answer questions from my comments and DMs. I share my lived experience only. I'm not a doctor and I'm not giving medication advice.
In this episode
I was diagnosed with ADHD around March or May last year. About a month into medication, I told my psychiatrist I strongly suspected I was also autistic.
My psychiatrist said that in late-diagnosed women, about 50% find that ADHD masked their autism once they start medication. I haven't checked the research, but I trust her as a qualified psychiatrist.
The autism wasn't new. The medication quieted the background noise, so I could see my sensory needs clearly: a specific cup, small spoons, the same song on repeat for hours, and running marathons to one song. I hadn't recognized these as stimming.
Thinking itself, including constant food noise, can be a form of stimming. When my medication wears off in the evening, the inner chatter comes back.
Sensory overwhelm is the cumulative load of noise, conversation, interruptions and environment. I link this to evening binge and emotional eating in my clients.
I explain why the cinema and endurance sports feel regulating: the brain is engaged and nothing else is demanded of you.
Grief can follow the "honeymoon phase" of medication: wondering how much easier life could have been. I was lucky to start from a curious, positive headspace and not a dark one.
My most viral reels were about realizing your personality was a mask. I connect this to asking clients what foods they actually like, after years of living in service to others.
A diagnosis changes how you understand yourself, not who you are. I won't make ADHD my whole personality.
Neurodivergent people shouldn't force neurotypical nutrition advice. The barriers are consistency, self-criticism and time blindness, not a lack of protein guides.
I validate the men who commented that they'll never take medication because of harsh childhood experiences. I also explain why hormones matter, since many women are diagnosed around perimenopause or pregnancy.
Timestamps
00:07 - How a few reels built an unexpected community
01:10 - Why I sought an ADHD diagnosis after a decade of coaching women
02:07 - Medication, my disclaimer, and the autism suspicion
03:06 - The 50% figure: ADHD masking autism in late-diagnosed women
04:05 - Cups, spoons, and songs on repeat: recognizing stimming
05:29 - Living in Bali and the ADHD and autism duality
06:28 - Why treating ADHD makes autistic traits more noticeable
06:56 - Mental fatigue, thoughts as stimming, and food noise
08:17 - Why socializing can be exhausting, not enjoyable
08:46 - Why cinema and endurance sports feel regulating
09:43 - Sensory overwhelm and evening eating
10:05 - The medication honeymoon phase and the grief after it
13:00 - Realizing your personality was a mask
14:24 - Diagnosis changes understanding, not identity
16:19 - What self-acceptance looks like without giving up on growth
17:17 - Why neurotypical nutrition advice fails neurodivergent people
18:43 - Late diagnosis in women and men's views on medication
20:30 - Hormones, perimenopause, and what's coming next
21 min
October 26When Success Starts To Feel Uncomfortable
Why We Self-Sabotage Progress
This episode looks at why people often undo the progress they said they wanted, especially when things start going well. I break down the fear of success, the comfort of familiar struggle, and the identity shifts that can make change feel threatening even when it is positive.
Key topics
I explain that self-sabotage is often less about not wanting the goal and more about not being ready for the identity that comes with achieving it.
I explore the fear of success by asking what it would really mean to get the body, career, relationship, confidence, or life I want.
I share how struggle can become part of someone’s identity, especially through cycles like yo-yo dieting, perfectionism, and overachievement.
I discuss how familiar pain can feel safer than unfamiliar success because the brain often equates predictability with safety.
I explain how progress can raise the stakes, creating fear around maintenance, visibility, responsibility, and changes in relationships.
I describe self-sabotage as something subtle, often appearing through negotiation, skipped habits, or gradually loosening standards rather than dramatic destruction.
I caution against labeling every setback as sabotage, since tiredness, life changes, and poor planning can also explain imperfect behavior.
I emphasize that shame usually makes the pattern worse, especially when every misstep is interpreted as proof of failure.
I reframe the issue from “Why do I keep ruining my progress?” to “What does my progress require me to let go of?”
My central message is that sustainable change requires emotional tolerance for success, not just motivation to reach it.
Timestamps
00:00 – Why we sabotage the progress we said we wanted
00:31 – The uncomfortable reality of fear of success
01:01 – When struggle becomes part of identity
01:31 – Why familiar patterns feel safer than change
02:23 – Progress, visibility, and the pressure to maintain
02:52 – How personal change disrupts relationships
03:23 – Self-sabotage is often subtle, not dramatic
03:52 – Why not every setback is sabotage
04:22 – Grieving the old version of yourself
04:51 – The hidden downsides of getting what you want
05:18 – Staying present when life is going well
05:47 – Progress may require letting go of the old identity
06:18 – Closing thoughts and takeaway
Notable Quotes
“Familiar doesn’t mean good, it just means familiar.”
“Sometimes we don’t sabotage progress because we don’t want the outcome. We sabotage it because we’re not yet comfortable with the person that we’ll need to become to keep it.”
“What does my progress require me to let go of?”
7 min
October 19Do It In A Bad Mood
Your feelings don’t need to agree with your goals
This episode breaks down emotional reasoning and why waiting to feel ready, confident, or motivated can keep you stuck. I explain how to separate feelings from decisions, so you can take action even when discomfort, anxiety, or uncertainty are present.The key idea: feelings are valid, but they are information, not instructions. Sometimes the work is not to feel better first, but to act in alignment with your values anyway.
Key topics
I explain emotional reasoning and how it turns temporary feelings into supposed facts.
I share why “I don’t feel ready” often becomes an excuse to delay growth, even when the next step is clear.
I reframe discomfort as part of behavior change, not proof that something is wrong.
I distinguish between listening to my body and obeying every passing emotion.
I emphasize that I can be anxious and still act, scared and still want something, or disappointed and still not quit.
I describe emotional maturity as holding two truths at once instead of waiting for a perfect emotional state.
I encourage asking, “What matters to me here?” instead of “What do I feel like doing right now?”
I share how treating everything as skill acquisition helped me move forward despite discomfort and self-doubt.
I explain that if my goals only get my commitment when I am in the mood, they are really preferences.
Timestamps
00:00 - Why my feelings should not get the deciding vote
01:00 - How emotional reasoning turns feelings into facts
01:29 - Why I do not need to feel better before taking action
02:41 - Immediate relief versus long-term reward
03:10 - Is it hard, or is it just new?
04:03 - Why being a beginner does not mean I am bad at it
05:02 - Asking what my values say, not just my mood
05:28 - Listening to my body without obeying every feeling
05:56 - Emotional maturity means holding two truths
06:24 - The one question I can ask before I keep postponing
06:52 - I do not need to feel differently before behaving differently
07:49 - Acting with fear, doubt, and excitement at the same time
08:18 - Why skill acquisition changes how I handle emotions
08:47 - Closing thoughts and listener appreciation
Notable quotes
“My feelings are valid, but they do not always need the deciding vote.” “I don’t need to feel differently before I behave differently.” “If my goals only get my commitment when I’m in the mood, they’re not goals, they’re just preferences.”
10 min
October 15Berlin Marathon: Did I fail?
Berlin Marathon Debrief - What Went Right, What Went Wrong, and What I Learned
Didi shares a candid first-time World Major marathon recap from Berlin, focusing on race-week logistics, pacing mistakes, fueling, and the emotional roller coaster of race day. This is a practical debrief for runners considering Berlin or any major marathon, especially anyone learning how small decisions about start corrals, heat, hydration, and travel can shape the entire experience.The big takeaway is simple - Berlin is fast on paper, but marathon success still depends on timing, pacing, acclimatization, and staying calm when the day stops matching the plan. Didi also reflects on doing the race solo, managing sensory overwhelm, and finishing with an 11-minute PB despite a difficult second half.
Key topics
Didi’s first World Major marathon experience at Berlin and why it was a meaningful milestone
Race-week travel, bib pickup, and why arriving early at the expo matters
How a missed bib-pickup time slot still turned out fine, despite the fear of huge queues
Managing sensory overload at the expo as an autistic runner with ADHD
Why pre-ordering merch and race gels made race weekend easier
The impact of selecting the wrong start block for a 56,000-runner marathon
How starting at 10:27 contributed to heat buildup, crowding, and a rougher race
The challenge of getting boxed in by slower runners and repeatedly overtaking pace groups
Fueling strategy with Morton gels, a Morton solid bar, and carb-focused hydration
Why Didi skipped a 100 mg caffeine gel and stuck with what felt safest
Heat, hydration, menstrual cycle, and acclimatization as factors in the mid-race struggle
Mental shifts during the marathon, from PB pursuit to survival mode and back to finishing proud
Reflections on carbon-plated shoes, race kit confidence, and trusting personal preference over internet rules
Why the solo nature of the trip made the experience more self-directed and reflective
Timestamps

Berlin Marathon Debrief - What Went Right, What Went Wrong, and What I Learned
Didi shares a candid first-time World Major marathon recap from Berlin, focusing on race-week logistics, pacing mistakes, fueling, and the emotional roller coaster of race day. This is a practical debrief for runners considering Berlin or any major marathon, especially anyone learning how small decisions about start corrals, heat, hydration, and travel can shape the entire experience.The big takeaway is simple - Berlin is fast on paper, but marathon success still depends on timing, pacing, acclimatization, and staying calm when the day stops matching the plan. Didi also reflects on doing the race solo, managing sensory overwhelm, and finishing with an 11-minute PB despite a difficult second half.
Key topics
Didi’s first World Major marathon experience at Berlin and why it was a meaningful milestone
Race-week travel, bib pickup, and why arriving early at the expo matters
How a missed bib-pickup time slot still turned out fine, despite the fear of huge queues
Managing sensory overload at the expo as an autistic runner with ADHD
Why pre-ordering merch and race gels made race weekend easier
The impact of selecting the wrong start block for a 56,000-runner marathon
How starting at 10:27 contributed to heat buildup, crowding, and a rougher race
The challenge of getting boxed in by slower runners and repeatedly overtaking pace groups
Fueling strategy with Morton gels, a Morton solid bar, and carb-focused hydration
Why Didi skipped a 100 mg caffeine gel and stuck with what felt safest
Heat, hydration, menstrual cycle, and acclimatization as factors in the mid-race struggle
Mental shifts during the marathon, from PB pursuit to survival mode and back to finishing proud
Reflections on carbon-plated shoes, race kit confidence, and trusting personal preference over internet rules
Why the solo nature of the trip made the experience more self-directed and reflective
Timestamps
(00:00) Why Didi wanted to share a Berlin Marathon debrief
(00:55) Arriving in Berlin and how race-week travel actually went
(01:23) Bib pickup at the expo and the reality of Saturday crowds
(02:21) Why missing an expo time slot is not the end of the world
(03:17) Hotel check-in, carb loading, and sensory planning for race weekend
(04:12) Morton gels, expo shopping, and pre-ordering race essentials
(04:42) Adidas merch chaos and finding the right race shorts
(06:04) Why imperfect race weekends are normal, not a failure
(06:56) Race-day logistics and being escorted to the start
(07:24) The marathon she had done four weeks earlier and how it affected Berlin planning
(08:23) Choosing the wrong projected finish time and ending up in the last start wave
(09:47) Start-line timing, taper confidence, and what the first miles felt like
(11:10) Breakfast, carb loading, and the pre-race fueling routine
(12:08) Why the start wave did not feel like the viral Berlin marathon videos
(13:07) Getting stuck behind slower runners and losing rhythm early
(14:30) Bypassing multiple pace groups and the mental cost of overtaking constantly
(15:29) Hitting halfway strong, then starting to worry about the second half
(16:27) Crowded hydration stations, inconsistent course control, and feeling overheated
(17:20) Heat, acclimatization, and whether the UK-to-Berlin transition mattered
(18:15) The portaloo stop at 24K and the heart-rate spike that explained why she felt off
(19:15) Switching into survival mode and walking water stations late in the race
(20:13) Music, overstimulation, and why crowd noise became hard to handle
(21:37) Why marathon day is a different beast even when training has gone well
(22:31) Why the result was still a PB, even if it was not the race she expected
(23:00) Menstrual cycle, hydration, and how physiology can affect race-day performance
(24:56) The psychology of marathon suffering, resilience, and emotional swing changes
(26:23) Fueling lessons, gel timing, and why the 100 mg caffeine gel stayed unused
(27:49) GI protection, anti-diarrhea strategy, and why race-day stomach management matters
(29:42) Carb drinks, hydration choices, and why she prioritized carbs over plain water
(30:12) Berlin’s flat course, its monotony, and the challenge of repetitive terrain
(31:37) Why she plans to be more strategic with music next time
(32:06) Solo racing, carbon plate shoes, and trusting personal race-day preferences
(33:53) Racing alone in Berlin and wondering how support might have changed the day
(34:52) Looking ahead to future marathons and giving herself time to recover
(35:21) Why social media can distort expectations after a big race
(36:21) Final reflections on comparison, validation, and moving on from the race

Action items
If you are running a major marathon, arrive early for bib pickup and expo time
Choose your projected start-block time as accurately as possible
Test race fueling in training before race day
Do not assume a flat course means an easy marathon
Plan for heat, hydration, and acclimatization, especially after international travel
Wear the shoes and kit that make you feel confident, not just what internet advice suggests
Be realistic about music, crowds, and sensory load if race environments overwhelm you
Build a race-day plan that leaves room for imperfection
37 min
October 12What Are You Actually Hungry For?
What Are You Actually Hungry For?
In this episode, I explore emotional eating as communication—not a character flaw. I break down how food can function as comfort, distraction, transition, pleasure, and regulation, and why simply telling yourself to stop snacking misses the real issue.The core question is not “Why can’t I control myself?” but “What is food doing for me that I’m not giving myself elsewhere?” If you’ve ever struggled with binge eating, restriction, or feeling stuck in a cycle with food, I focus on the emotional and behavioral patterns underneath it.
Key topics
I explain why emotional eating is a coping strategy, not a moral failure.
I explore how urges to eat can come from tiredness, loneliness, boredom, overwhelm, anger, or a need for pleasure—not only physical hunger.
I discuss how food can provide comfort, stimulation, distraction, and a pause.
I explain why restriction can look a lot like emotional eating, especially when all-day control leads to nighttime overeating.
I explore the pendulum swing between over-control and loss of control, including the yo-yo dieting pattern.
I invite you to identify what food is currently providing: comfort, permission to stop, reward, excitement, connection, or numbness.
I discuss how food can become a transition ritual, helping us shift from work mode to home mode or decompress after stress.
I encourage you to ask when the behavior becomes most useful instead of asking why you cannot stop.
I explain why removing a coping strategy without replacing its function leaves the underlying emotional need unmet.
I explore how the real issue may not be discipline around food, but a life that feels so depleted that food becomes the main source of relief.
I share why building a fuller life can change your relationship with food.
Timestamps
00:00 - What are you actually hungry for?
00:33 - Emotional eating is not a character flaw
01:32 - The brain uses food as the quickest known solution
02:31 - Restriction can trigger nighttime overeating
03:27 - Identifying the need behind the urge
04:21 - Looking for patterns around stress, sleep, and the menstrual cycle
05:20 - Why food becomes the last reliable pleasure
05:50 - You cannot remove a coping strategy without replacing its function
06:18 - Sensitive example: gastric band surgery and emotional support
07:44 - Why “just abstain” misses the psychological layer
08:14 - Eating can regulate emotion or avoid it
09:12 - Ask what your brain is trying to protect you from
09:41 - The weekly question: what am I asking food to do right now?
10:11 - Why a fuller life changes your relationship with food
12 min
October 05Stop Expecting Yourself To Believe Promises You Never Keep
Stop Expecting Yourself to Believe Promises That You Never Keep
This episode is a solo conversation from Didi on self-trust, broken promises, and why behavior matters more than intention. She explains how repeatedly overpromising and underdelivering can quietly shape identity, and why rebuilding trust starts with smaller commitments you can actually keep.
Key topics
Didi argues that the brain responds to evidence, not intentions, so repeated follow-through matters more than motivation.
Broken promises can become identity statements, like seeing yourself as a yo-yo dieter or a person who always starts again Monday.
She breaks down why big plans can feel rewarding in the moment while functioning as avoidance rather than behavior change.
Didi questions why many women reliably meet obligations for work, family, and friends, but treat their own needs as negotiable.
She warns against using shame or self-punishment to force consistency, saying it usually creates another cycle of overpromising.
Her central advice is to make smaller promises and keep them ruthlessly, because three completed workouts matter more than five imagined ones.
She frames self-trust as built through “sets and reps” of action, not by waiting to feel ready or inspired.
Didi encourages visualization as a tool to make goals feel real, using examples like race performance and financial goals.
She says recovery after a setback matters more than the setback itself, and that bouncing back quickly is a key marker of self-trust.
The episode closes with practical coaching advice: create ranges and minimums instead of one unrealistic target, so imperfect days do not derail the week.
Timestamps
00:00 - The real cost of breaking promises to yourself
01:00 - How repeated behavior becomes identity
02:26 - Why planning feels good but does not change behavior
03:50 - Why women often keep promises to everyone else first
04:19 - Shame does not rebuild self-trust
04:49 - Smaller promises beat grand goals you never follow through on
05:44 - Self-trust is built through action, not feelings
06:11 - Using visualization to make goals feel real
06:38 - Recovery matters more than the setback
07:35 - Returning to baseline quickly after a wobble
08:03 - Evidence, not future self-belief, creates confidence
09:04 - Why ranges and flexibility work better than rigid targets
10 min
September 27When "Discipline" Is Actually Fear Of Doing Less
Fear of Doing Less
This episode explores why rest can feel uncomfortable, even threatening, for high-achieving people. Didi unpacks how the fear of doing less shows up in training, work, dieting, and everyday productivity, and why recovery is not a reward but part of the process.She also explains the difference between effort and progress, and why trusting that you have done enough can be harder than pushing harder.
Key topics
Didi shares how the fear of doing less shows up in athletes, especially during taper weeks and rest days.
She explains how many people confuse exhaustion with effectiveness, treating being tired as proof of success.
The episode explores why doing more can create the illusion of control when what we are really feeling is anxiety.
Didi breaks down how rest forces us to tolerate uncertainty, which many people find intolerable.
She discusses how tapering and recovery are part of training adaptation, not a sign that fitness is disappearing.
The conversation expands into work and productivity, where staying busy can become a way to avoid uncomfortable feelings.
Didi challenges the idea that rest has to be earned, arguing that turning rest into a transaction keeps people in constant debt.
She notes that more training without recovery increases fatigue, injury risk, and declines in mood, sleep, and motivation.
The episode addresses how women in particular are often taught to justify eating, resting, or slowing down through prior exertion.
Didi closes by encouraging listeners to consider whether movement is being used to avoid stillness, emotions, or self-reflection.
Timestamps
(00:00) Why doing less feels so uncomfortable(00:33) Rest days, taper weeks, and the marathon mindset(01:29) Confusing exhaustion with effectiveness(04:06) Why the brain treats stopping as a threat(04:49) Tapering, rest, and the emotional fear of losing fitness(05:43) Exhaustion is not a KPI(06:54) The illusion of control through constant action(07:18) Anxiety, uncertainty, and why action feels safer than waiting(08:32) Why rest demands tolerance for uncertainty(09:38) Anticipating restriction before it happens(10:36) Trusting that you are fit enough(11:32) Rest should not have to be earned(12:57) Why recovery is what actually drives adaptation(14:40) More volume does not always mean more productivity(15:56) Stress is not the enemy, recovery mismatch is(16:51) Sometimes discipline means stopping(18:14) Why 80 percent is enough(19:08) Survival mode, fight-or-flight, and never fully resting(20:27) Why rest is emotionally difficult, not just practically difficult
19 min
September 20You're Not Underperforming. You're Underfuelled.
You’re Not Underperforming, You’re Underfueled
This episode argues that many women are not failing at discipline, they are failing to eat enough for the life they are actually living. Didi breaks down how work, commuting, parenting, training, stress, and daily movement all raise energy needs far beyond gym time alone. She also explains why underfueling can show up even in weight stable bodies, and why carbs, micronutrients, and regular structure matter for energy, recovery, and mental health.
Key topics
In this episode, Didi challenges the idea that women should base food intake only on body size or fat loss goals, rather than on the demands of their actual life.
She explains that energy needs come from the full day, not just the hour in the gym, including steps, work, commuting, childcare, thinking, and stress.
Didi argues that wanting to lose weight does not mean eating the smallest amount possible, and that an effective deficit should preserve training quality, recovery, and adherence.
She calls out the myth that underfueling only affects underweight people, noting that low energy availability can happen at any body size.
She says the body often gives warning signs first, including fatigue, feeling cold, irritability, poor recovery, reduced performance, and menstrual or mood changes.
Didi reframes hunger as information, not failure, and says weekend overeating is often driven by weekday restriction rather than lack of willpower.
She discusses how ADHD, executive dysfunction, appetite changes, medication wear-off, hyperfocus, and forgetting meals can make regular fueling harder.
She distinguishes macronutrients from micronutrients, saying macros support body composition, while micronutrients, fibre, and variety support health.
Didi highlights that even high protein intake can still mean a poor diet if it crowds out iron, calcium, vitamin D, iodine, essential fats, carbs, and plant variety.
She closes with the idea that the question is not how little you can eat, but whether you are eating enough to support the life and version of yourself you are trying to build.
Timestamps
00:00 - The core argument: you are underfueled, not underperforming
00:34 - Why food needs should be based on life demands, not just body size
01:25 - Energy is required for the whole day, not only the gym
01:53 - Performance goals include work, parenting, mood, and concentration
02:23 - Why chronic restriction can harm mental health and recovery
02:44 - A calorie deficit should be appropriate, not extreme
03:10 - Why the lowest possible calories are not the calories you can thrive on
03:39 - Your steps, errands, and standing time are not free
04:05 - Carbs are fuel, not a character flaw
05:02 - Fuel is a requirement, not a reward for exercise
05:32 - Underfueling can happen at any body size
05:58 - Early signs of low energy availability beyond the scale
06:24 - Hunger is not a moral failure
06:51 - Why restriction often creates weekend overeating
07:46 - How ADHD and medication can disrupt eating patterns
09:01 - Why structure beats intuition alone for many people
10:00 - Hitting protein is not the same as eating well
10:30 - Macros support body composition, micros support health
10:59 - Why low iron keeps showing up in women’s bloodwork
11:52 - What your life actually requires from a fueling perspective
12:21 - Why busy mothers often neglect their own needs
13:17 - One body, one bank account: everything draws from the same energy pool
13:45 - September reset announcement and closing message
Notable quotes

“Fuel is not a reward. It is a requirement to participate in life.”

“The lowest calories you can survive on are not the calories that you’re going to be able to thrive on.”

“One body, one bank account.”
14 min
September 13Your Plateau Isn't Permission To Eat Less
Your Plateau Isn’t Permission To Eat Less
Your body is not failing you if your fat loss stalls. In this solo episode, Didi explains why plateaus are data, not proof that you need to slash calories again, and walks through the real reasons progress can slow down. She also covers the role of training stress, sleep, menstrual cycle shifts, low energy availability, and fatigue, with a strong emphasis on looking at the full picture before changing course.
Key topics
Plateaus are information, not failure, and the first question should be what changed in energy intake, expenditure, recovery, physiology, or behavior.
Weight loss lowers total energy needs over time, so the same calorie deficit can stop producing the same response later on.
Eating less is not automatically the smartest next move if the only troubleshooting tool is removing another 200 calories.
Hunger is not a red flag by itself, and chronic under-fuelling can show up as poor recovery, low libido, constant fatigue, irritability, injuries, and obsessive food thoughts.
RED-S, or relative energy deficiency syndrome, is a real issue for active women who keep increasing training volume without matching nutrition and recovery.
Training is a stressor even when it is healthy, so more sessions, more steps, and more running still require recovery.
Stress affects body composition mostly through behavior changes, not because it breaks thermodynamics.
Sleep matters because poor sleep affects hunger, appetite regulation, glucose metabolism, and day-to-day decision-making.
Menstrual cycle fluid shifts can create scale noise, so single weigh-ins should not be treated as evidence that fat loss has stopped.
Fatigue is not always a motivation problem, and low iron or anemia may need proper investigation rather than another pep talk.
Timestamps
00:00 - Why a plateau is not permission to eat less
00:30 - Everything is data, not mystery
00:57 - What a plateau actually means physiologically
01:26 - Homeostasis and how quickly the body adapts
01:56 - Why weight loss lowers energy requirements
02:26 - Prolonged dieting, reduced movement, and adaptation
02:54 - Adaptation is not metabolic damage
03:18 - Check adherence, hunger, movement, recovery, and cycle before cutting calories
03:48 - Why impatience pushes people to make bad decisions
04:17 - Chronic under-fuelling can look different from simple hunger
04:47 - Signs you may have gone too far with dieting
05:43 - RED-S and low energy availability in active women
06:13 - Training volume creates a recovery demand
06:41 - When increasing training outpaces nutrition and recovery
07:08 - Stress changes behavior even if thermodynamics still apply
07:35 - Why stress matters for calories in and calories out
08:02 - The cortisol conversation and the real behavioral issue
08:28 - Poor sleep, hunger hormones, and the case for simpler habits
09:52 - Menstrual cycle fluid shifts and scale noise
10:22 - Why three heavier weigh-ins do not equal metabolic failure
10:51 - Staying consistent instead of reacting to emotions
11:19 - Why a scale number can hijack an entire day
11:49 - Fatigue, low iron, and exercise capacity
12:24 - Why some cases need blood tests and GP support
12:54 - Going to the gym can create energy, not just require it
13:21 - Looking at food, training, NEAT, sleep, stress, and hormones together
13:50 - Your body is a system to understand, not a problem to overpower
14:46 - Final takeaway and the September reset mention
Action items
Before cutting calories again, check adherence, hunger, movement, recovery, training load, menstrual cycle, digestion, and how long the plateau has actually lasted.
Watch for signs of low energy availability, especially if you train often and feel cold, fatigued, irritable, or obsessed with food.
Stop treating one weigh-in as a verdict and look at trends plus symptoms plus context.
If fatigue is persistent, consider whether low iron or anemia could be involved and get appropriate medical support.
Review sleep, stress, and skipped meals before assuming the issue is lack of discipline.
15 min
September 06You're Addicted To Starting Over
You Are Addicted To Starting Over
This episode breaks down why fresh starts feel so rewarding and why that feeling can keep you trapped in a loop of resets, perfectionism, and all or nothing thinking. Didi explains how novelty, dopamine, and future self fantasy can pull you away from consistency, especially for neurodivergent women and anyone stuck in chronic restart mode.The core message is simple but uncomfortable: lasting change comes from curiosity, compassion, and the ability to continue badly at 80% instead of chasing an unrealistic 100%.
Key topics
Why starting over feels better than staying consistent

Didi explains that day one is exciting because novelty gives a dopamine hit, while day three is where the boredom and resistance start.
The future self fantasy keeps you procrastinating

She argues that many people are attached to a perfect future version of themselves, and that fantasy becomes an excuse to delay real behavior change.
Consistency is not glamorous, but it is what works

The episode pushes back on the idea that transformation should feel dramatic. Real progress comes from boring repetition and returning to baseline quickly.
Why all or nothing thinking turns one slip into abandonment

Didi calls out the pattern where one deviation becomes a total reset, which keeps people stuck in cycles of self-sabotage.
Perfectionism lowers consistency

Instead of raising standards in a healthy way, perfectionism creates a swing between extremes and makes sustainable habits harder to maintain.
Your body can signal when enough is enough

She notes that chronic restriction, dieting, and pushing too hard can lead to physical consequences when the body starts “putting on the brakes.”
Return to baseline faster

A key marker of progress is how quickly someone can recover from a setback without spiraling, not how quickly they can go from zero to one hundred.
Continue badly at 80%

Didi encourages listeners to practice accepting “good enough” as a skill, especially when perfectionism or ADHD makes that feel uncomfortable.
Identity drives behavior

She emphasizes that if you want to become a certain person, you need to start identifying as that person now, not someday in the future.
The real addiction may be the habit of restarting

The episode closes with the idea that the addiction is not sugar or food itself, but the emotional pattern of beginning again and again.
Timestamps
00:00 - Why fresh starts feel so addictive
00:30 - Dopamine, novelty, and the appeal of reset culture
00:47 - ADHD, neurodivergence, and why consistency feels less exciting
01:17 - The fantasy of a perfect future self
01:46 - Why day one feels easier than day three
02:14 - Intrinsic motivation versus chasing an external destination
02:41 - Why future body goals are often unsustainable
03:05 - The connection between body changes, love, and validation
03:35 - Curiosity and compassion as a better starting point
04:00 - Why self-image matters more than the end result
04:30 - How all or nothing thinking turns mistakes into abandonment
05:00 - Letting go of the stories that keep you stuck
05:23 - Moving out of your head and into your body
05:43 - How perfectionism destroys consistency
06:13 - The side to side pendulum swing and dopamine
06:37 - Chronic dieting and the body putting on the brakes
07:02 - Why changing plans constantly prevents useful data
07:26 - Recovery speed as a marker of good behavior
07:54 - Flexibility after setbacks instead of writing off the week
08:17 - Returning to baseline after discomfort
08:39 - Not bouncing between 0 and 100
09:06 - The challenge of continuing badly at 80%
09:35 - High standards without self-punishment
10:02 - Self-worth as the foundation for consistency
10:30 - Why “good enough” feels uncomfortable but matters
10:57 - Why constant change destroys long-term progress
11:26 - Identity-based habits and acting from who you want to be
11:51 - Example of speaking as though you already are the goal weight
12:16 - Applying the same identity shift to money, career, and relationships
12:43 - Why Didi frames this as accumulated psychology and lived experience
13:08 - The real addiction may be starting over itself
13:28 - Final challenge: can you continue at 80%?
14 min

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All things nutrition science, psychology and philosophy

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THE DCA Podcast

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