The Food Freedom Lab™ with Ryann Nicole

Are you caught in the frustrating loop of "F-it" eating, where one small slip sends you spiraling into a binge? You're not alone. In this episode, we’re tackling why that "F-it" mentality feels so hard to escape, how perfectionism pushes you into it, and what you can do to finally break free and find peace with food—especially as the holidays approach.

HIGHLIGHTS

01:10 What is the Last Supper Mentality and how it traps you

06:00 The role of perfectionism in fueling binge eating

08:45 Why perfectionism is so hard to break and keeps you stuck

12:30 How to break free from f-it eating and find balance

RESOURCES + LINKS

⭐️ Starting October 8th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Instagram: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

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

Is fear of losing control around food keeping you stuck in a binge-restrict cycle? You’re not alone. In this episode, we’re diving into how you can start breaking the cycle by challenging your fear of trigger foods, particularly as the holiday season approaches.

If you’ve ever felt out of control or anxious around certain foods, especially during the holidays, this episode is for you.

HIGHLIGHTS

01:45 The Fear of Holiday Foods: Why It’s Holding You Back

06:15 How to Normalize Trigger Foods and Break the Cycle

10:50 Steps to Safely Reintroduce 'Forbidden' Foods

15:30 The Power of Repetition: Eating Without Shame

20:05 Shifting Your Mindset to Enjoy Food Guilt-Free This Holiday Season

RESOURCES + LINKS

⭐️ Starting October 8th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

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

Is confirmation bias keeping you stuck in negative thought patterns around food? You’re not alone. In this episode, we’re diving into how our brains latch onto beliefs like "I always overeat during the holidays" or "I can’t control myself around treats"—and why they might not be true at all.

I’ll walk you through what confirmation bias is, how it shows up in your life (especially around holiday gatherings), and practical ways to start breaking free from it. You’ll learn how to challenge those automatic thoughts and shift your mindset to approach food with more freedom and ease this holiday season.

If you’ve ever felt trapped in the “overeat, feel guilty, repeat” cycle, this episode is for you. 

HIGHLIGHTS

01:05 Confirmation Bias and the Holiday Food Struggle

05:00 How Confirmation Bias Affects Your Relationship with Food

12:30 Why Our Brains Love to Stick to Familiar Beliefs

20:00 How to Start Challenging Your Confirmation Bias Around Food

28:45 How to Make This Holiday Season Different 

RESOURCES + LINKS

⭐️ Starting October 9th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

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

Are you feeling the holiday food frenzy creeping up already? You're not alone. Today, we're diving deep into those unhelpful thoughts that keep fueling the binge fire. I'll share my own experiences with food scarcity and the back-and-forth battle of wanting holiday goodies while fearing them at the same time. We'll explore how your thoughts around food aren't the problem—it's the thinking that follows. This episode is packed with mindset shifts to help you get ready for the holidays, whether you're just starting your healing journey or ready to level up. If you've been trapped in the binge-restrict cycle year after year, this is your sign to start changing that now!

HIGHLIGHTS

00:00 Tackling unhelpful thoughts around holiday foods

05:00 Understanding the difference between thoughts and thinking

12:30 How fear and anxiety around food stem from deeper issues

20:00 How to start shifting your thinking to change your behaviors

28:45 Why it's important to start now, not wait until January 1st

RESOURCES + LINKS

⭐️ Starting October 9th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

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

In this episode, we chat with Kat Berglas (@katerinaberglas) about her courageous journey from battling anorexia to finding freedom and healing. She opens up about how her struggle with control and body image took a toll on her mind and body, and what it took to break free from the life-threatening cycle of restriction. Kat shares the key moments that led to her decision to choose life, and the steps she took to rebuild a healthier relationship with food and herself. Tune in to hear her powerful and inspiring story, and discover how you, too, can begin your own journey toward healing.

About Kat: Kat is an anorexia nervosa survivor who came close to losing her life to the disorder. She made the brave choice to recover and now dedicates herself to helping others see that life is more than a number on the scale. Kat’s mission is to inspire those who are struggling to live fully and embrace the things that truly matter.

⚠️ Trigger Warning: In this episode, Kat shares her personal experiences with anorexia and disordered eating.

🔗 Connect with Ryann  🔗 Connect with Kat

Everything discussed in this podcast is for educational and informational purposes only. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.

APPLICATIONS ARE OPEN FOR MY FALL COHORT OF BEU 👉 APPLY HERE

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We’re back! A lot has happened over the past 9 months—one of us welcomed a baby, and the other started a new job. In this episode, we’re diving into how we’ve navigated these big life changes and how the lessons we’ve learned apply to the work we do with our clients. Tune in as we share our experiences and insights, showing you how to embrace change and thrive through it all.

Are you new to the [Ry & Lisa] segment? If so, welcome!! This is where Lisa Schrader and I sit down to have a fun, casual conversation about things that impact our day-to-day, businesses, relationships, and so much more. You’ll get a new episode on both shows so make sure you are also subscribed to subscribed to Lisa's podcast, The Fully Fueled Life Podcast! 

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Welcome to The Food Freedom Lab, hosted by Ryann Nicole—licensed therapist, certified nutritionist, and recovered binge eater. On this podcast, you’ll hear real recovery stories, get practical advice on how to break free from binge eating, and learn the mindset shifts that will help you stop the food obsession. Join us as we dive into the struggles, the victories, and the lessons that will support you on your journey to a healthier, happier life.

Ryann's Instagram 

Work with Ryann

In this episode, we chat with Megan (@onepercent.healthier) about her journey from being totally obsessed with tracking macros to finally finding freedom with food. She talks about how strict dieting took a toll on her mind and body and what it took to break free from that cycle. Megan shares the key moments that helped her change and the steps she took to heal her relationship with food. Tune in to hear her inspiring story and learn how you can let go of perfection and find a healthier, more balanced way to eat.

About Megan: Megan is a nutrition coach and personal trainer from Utah who loves all things health, fitness, and mindset. She loves being outside and playing sports, especially tennis, pickleball, and softball. Her love for mindset and personal development is incorporated into her work with nutrition coaching by helping women discover what they're capable of and build true confidence with their healthy lifestyle 1% at a time.

⚠️ Trigger Warning: In this episode, Megan is sharing her personal struggles with disordered eating. 

🔗 Connect with Ryann (Licensed Therapist)

🔗 Connect with Megan

Everything discussed within this podcast is for educational and informational purposes. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.

Join me as a past client Nicole Wilmet (@nicolewilmethughes)shares her story of recovery. Nicole opens up about her struggles with an eating disorder and what recovery looked like for her!

⭐️ Click Here for a 10 minute compassionate mind-body scan meditation from Nicole

👉 Want to work together? Click here for more details about the program Nicole did!

Tune in as Nicole offers insights, tips, and inspiration for anyone navigating their own journey with an eating disorder. Her story is a beacon of hope and a reminder that healing is possible.

About Nicole: Nicole is an anti-diet mindset and mindfulness coach who loves helping women ditch diet culture. As someone who was bullied growing up, Nicole knew she wanted to spend her career advocating for others who struggled to do so themselves. After spending years working as an attorney and dispute resolution professional, Nicole found herself burnt out, anxious, and living with an eating disorder. During her own healing journey, Nicole came to find that coaching is her favorite style of advocacy. Nicole deeply values creating space for others to feel seen, heard, and supported. When she's not coaching, you can often find Nicole spending time with her husband, pup, creating a new playlist, or reading a good book.

⚠️ Trigger Warning: In this episode, Nicole will bravely open up about her personal struggles with an eating disorder. If hearing detailed accounts of either is not supportive to your journey, we encourage you to skip this episode and prioritize your well-being.

🔗 Show Notes 

🔗 Connect with Ryann (Licensed Therapist)

🔗 Connect with Nicole

Everything discussed within this podcast is for educational and informational purposes. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.

Get ready for a special episode as Licensed Therapists, Jess (@embodyconfidencecoaching), Dani (@bodyimage.binge.coach), and Cilla (@itscillahope) join me to answer your most asked body image questions! 

Links

🔗 Show Notes

🔗 Connect with Ryann (Licensed Therapist)

🔗 Connect with Jess (Licensed Therapist)

🔗 Connect with Dani (Licensed Therapist) 

🔗 Connect with Cilla (Licensed Therapist) 

Mentioned Books

📚 More Than A Body

📚 The Body of Truth

Everything discussed within this podcast is for educational and informational purposes. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.

Join me as a past client Zoee Alexandree (@healingwithzoee)shares her story of recovery. Zoee opens up about her struggles with an eating disorder and what recovery looked like for her!

👉 Want to work together? Click here for more details about the program Zoee did!

Tune in as Zoee offers insights, tips, and inspiration for anyone navigating their own journey with an eating disorder. Her story is a beacon of hope and a reminder that healing is possible.

About Zoee: Zoee is your average local hypewoman on a journey to finding healing and freedom. She recovered from anorexia and has become very passionate about sharing her story to show that not all eating disorders are visible or "fit the mold." Through personal experience and everything she has learned during recovery, with some humor of course, Zoee is hoping to help others heal their relationship with self, body, and food while also shutting down diet culture and societal expectations of bodies.

Trigger Warning: In this episode, Zoee will bravely open up about her personal struggles with an eating disorder and abuse. If hearing detailed accounts of either is not supportive to your journey, we encourage you to skip this episode and prioritize your well-being.

🔗 Show Notes 

🔗 Connect with Ryann (Licensed Therapist)

🔗 Connect with Zoee

Everything discussed within this podcast is for educational and informational purposes. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.