In this special Season 3 wrap-up episode, we dive into a powerful conversation inspired by my longtime walking buddy, Jennifer. We explore why it’s so hard even for me to apply my own tools when stress hits and how having an outside perspective can be invaluable. I discuss the neuroscience behind stress, how our nervous system locks us out of higher reasoning, and why grace and curiosity are key in rewiring our responses.

Whether you’ve been with me all season or just tuning in, this episode is a reminder that growth isn’t about perfection—it’s about allowing grace, staying curious, and building resilience.I also share some important updates, including upcoming courses on dopamine, cravings, and breaking free from food guilt, as well as changes in my 1:1 coaching availability.

🔗 Want to dive deeper? Check out my GRACE course for visuals on the window of tolerance: www.kilgrownutrition.com/grace

Stay connected on Instagram: @kilgrownutrition

Or get on my email list www.kilgrownutrition.com

In this episode, I visit with fellow dietitian Karen Louise Scheuner MA, RDN, who has 19 years experience in eating disorders. Together we explore the complexities of our relationship with food. We discuss how eating disorders exist on a spectrum, why every dietitian should be mindful of their own food relationship, and how this awareness impacts our work with clients.

Karen Louise shares her insights on helping clients shift from overthinking food choices to reconnecting with their bodies. She also introduces a practical tool she uses to help clients get out of their heads and into their bodies-- offering a tangible way to rebuild self-trust.

Whether you're a dietitian, a healthcare provider, or someone interested in the psychology of eating, this episode is packed with valuable takeaways on fostering a healthier, more attuned relationship with food—both for ourselves and those we support.

You can connect with Karen Louise on her website: www.mindful-nutrition.com

Instagram: @intuitive.eating.coach

Linkedln: https://www.linkedin.com/in/karenscheuner/
TikTok: https://www.tiktok.com/@karen_louise?lang=en

This was a delightful conversation with Anne Elizabeth, RD all about differing paths in dietetics, food relationship care for ourselves when we deal with other people's food drama all day, and the importance of connecting with other professionals in meaningful ways. Anne is a beautiful example of all of these things and I suspect you will see a lot of your personal path in our discussions.

You can find Anne on her podcast "Conversations with Anne Elizabeth", her website https://www.anneelizabethrd.com/, and on instagram @anneelizabethrd

In an effort to bring additional RD voices to the podcast, I had a delightful visit with my first interviewee Shauna of Dixon Dietetics. We discuss nutrition in fertility, pregnancy, and postpartum with a unique touch on pregnancy after bariatric surgery, an critical time for best nutrition practices that Shauna is uniquely qualified to help people with.

 Shauna Rowe, RDN, born and raised in Queens, New York to Jamaican immigrant parents, discovered her passion for nutrition through her mother's love for cooking and baking. She holds a Bachelor’s of Science in Nutritional Studies from Howard University and completed a year-long dietetic internship.

    Transitioning from skilled rehab facilities and nursing homes, Shauna found her calling in supporting healthy pregnancies and births. With a focus on empowering women, she advocates for nutrient-dense diets and supplements to optimize maternal and fetal health.

    In memory of her late mother, Joyce Dixon, who nurtured mothers and babies in her home daycare, Shauna founded Dixon Dietetics, LLC. Dedicated to guiding mothers through pregnancy, Dixon Dietetics aims to provide nourishment and support during this transformative journey.

You can connect with Shauna @dixondietetics on instagram or her website dixondietetics.com

In this episode, we revisit the autonomic nervous system, shifting the focus from the polyvagal theory to the foundational sympathetic and parasympathetic systems. I share my personal realization from neuroscience classes—where polyvagal theory wasn’t even mentioned!—and dive into how our stress response shapes behaviors like stress eating or stress fasting.

We explore the fight-or-flight response, its physiological goals (mobilizing energy, shutting down digestion, increasing alertness), and how acute vs. chronic stress impact hunger. I also break down the SAM system and HPA axis, explaining how adrenaline and cortisol influence metabolism, blood pressure, and even memory.

Most importantly, I unpack why stress eating actually works to dial down the sympathetic response—and why that doesn’t make you broken or weak. Instead of shame, this understanding gives you insight and a chance to respond with effective tools beyond food.

This is part of an online workshop I have been invited to give on March 21st. Come join me at kilgrownutrition.com/workshop

What does learning the piano have to do with healing your food relationship? A lot more than you might think! In this episode, I share my journey from aspiring musician to dietitian, the lessons I learned about practice, patience, and progress, and how these same principles apply to changing your relationship with food. Plus, a big announcement about my next chapter—spoiler: neuroscience is involved! If you’re ready to take a more structured, self-guided approach to food healing, this episode is for you. 🎹🍽️

Grab my 1:1 coaching guide HERE

In a past episode, we explored how biology drives behavior, helping to remove shame and guilt around food struggles. But today, we’re asking—how much of our ability to choose is actually within our control? Drawing from neuroscience, we’ll discuss how experiences and choices shape the brain over time, from studies on compassion training to the brain changes of musicians and even genetically identical mice who become unique based on their environments.

We'll also dive into the idea of selective susceptibility—how different people need different environments to support their best choices. Do you need to keep certain foods out of the house, or would having them around help you feel less controlled by them? You get to decide.

And if you want to dive deeper, grab the GRACE course—a 20-minute guide to understanding your food pulls and making choices that align with the person you want to become.kilgrownutrition.com/grace

Ever notice how progress in one area of life tends to create momentum in others? In this episode, we explore the overlap between rebuilding your relationship with food and buidling a business though the overlap is really personal growth in all areas—work, family, emotions, and self-care.

Instead of focusing on what’s not working, we’ll dig into whatis working and how to build on it. What are you already doing well? How can you apply that strength to a new challenge?

We’ll also reframe struggles as learning moments and uncover ways to support yourself through challenges with the skills you already have.

Kilgrownutrition.com/grace

Ever felt like you've been hearing about the placebo effect everywhere lately? You’re not wrong—it’s in the air! After overhearing my husband explain the power of belief to my 13-year-old, I knew I had to dive into this topic. This week, we’re exploring the placebo and nocebo effect, not just in medicine but in our relationship with food.

🔹 Can belief alone change your body's biological response? (Spoiler: Yes.)
🔹 Why does a fake knee surgery work?
🔹 How did a milkshake study prove our expectations influence hunger hormones?
🔹 And most importantly—what does this mean for your food identity?

I’ll also be connecting this to my upcoming Food Identity Workshop (happening Friday, Feb 14—sign up at kilgrownutrition.com/workshop). If you’re catching this episode after that date, check the link for future workshops!

And if you’re ready to take the next step in reshaping your relationship with food, check out my free course: From Guilt to GRACE at kilgrownutrition.com/grace.

Let’s explore how your beliefs shape your reality—and your plate!

What if you approached food choices like an experiment instead of a test you pass or fail?

In this episode, we’ll use the scientific method (no lab coat required!) to explore how you can make food decisions based on real data—your body’s responses.

I’ll walk you through my own experiment with morning snacks, why curiosity is key, and how my BEST framework helps you track behaviors, emotions, sensations, and thoughts to guide your next choice.

Even as dietitians, we can’t predict everything with calculations alone—at the end of the day, the best way to know what works is to observe the results.

This is part of my From Guilt to GRACE course, which you can grab for free at kilgrownutrition.com/grace. Plus, I’ve got a hands-on Food Identity Workshop coming up—perfect for Valentine’s Day! Sign up at kilgrownutrition.com/workshop.

Let’s remove the judgment and experiment together!