The Lane 9 Podcast

Since we started the Intuitive Eating series, you've asked a LOT of questions and I love it. Be curious! Be skeptical! Be aware of what's holding you back! In this episode I take the general version of questions I've received from listeners, and invite you to answer an important prompt. 

Questions and resources listed below! 

• If I feel full after a meal, but then hungry an hour later, what went wrong? What is there to learn, "nutritionally"?
• Can I follow a food/meal plan and eat intuitively?
• What should I know about Intermittent Fasting and IE?
• My schedule is not my own! How do I eat when I'm hungry if I can't control when my meals happen?
• What resources exist for combining Sports Nutrition and IE?

A few resources: 

• Episode with Lindsey Stenovec on "Gentle Nutrition"
• Episode with Christy Harrison re: Intermittent Fasting
• Virtual Course: Fit Fueling for Active Women
• Learning to eat again: Intuitive eating practices among retired female collegiate athletes
• Testing the Acceptance Model of Intuitive Eating with College Women Athletes
• 10 Principles of Intuitive Eating

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for my online course with dietitian Kelly Jones, Fit Fueling: Mindful and Intuitive Eating for Active Women. The next class starts soon!

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Lindsay Stenovec, dietitian and host of The Nurtured Mama podcast, joins me to talk about the tenth principle of Intuitive Eating. At the end, nutrition is brought back into the picture! This book was authored by two dietitians, after all. 

Lindsay and I talk about why it's important that nutrition is taken OFF the table while clients work on eating intuitively. Diet culture has hijacked our thoughts around nutrition, making it nearly impossible to feel "good" about eating anything but fruits, vegetables, and whole grains. Orthorexia, an eating disorder defined by an unhealthy fixation on eating healthy foods, is an eating disorder that's hard for some people to even recognize. Dieting is the norm. 

In this episode, we hope to help you understand why it's OK—healthy, even—to put nutrition thoughts away while you work on other aspects of Intuitive eating, including self-trust and self-awareness. And it's OK to be interested in nutrition again, eventually. 

Lindsay's work and Nurtured Mama community can be found on her website, nutritioninstincts.com .

*Support the show and help fund our next RD Real Talk series: patreon.com/rdrealtalk*

Questions or suggestions for what's next? Reach out anytime: [email protected]

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for my online course with dietitian Kelly Jones, Fit Fueling: Mindful and Intuitive Eating for Active Women. The next class starts soon!

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Robyn Nohling, dietitian and Family Nurse Practitioner, is one of my favorite gals to chat with about all things intuitive eating. She has written about the ways in which she shifted her approach to exercise on her blog, The Real Life RD. We have both trained for endurance running events, and think of exercise a little differently now that we do work in this space. We also both work with women recovering from Hypothalamic Amenorrhea (HA), during which exercise may have to take a back seat, or be stopped entirely. We dive into what it means to enjoy exercise, feeling the difference between exercising for the psychological benefits instead of in hopes of physical changes.

Our culture’s obsession with suffering and powering through workouts in order to “gain” fitness or prove that you’re strong shapes doesn’t foster “health” in every sense. Listen to this episode to step back and take a hard look at your habits and patterns with exercise, and try to keep an open mind to approaching it with a little more self-awareness and care.

Robyn’s work and services: thereallife-rd.com

2 CEU Webinar for RDs mentioned in our conversation: How to Take the Anti-Diet Approach to Your Dietetics Career

10 principles of Intuitive Eating

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for my online course with dietitian Kelly Jones, Fit Fueling: Mindful and Intuitive Eating for Active Women. The next class starts soon!

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Tracy Brown, dietitian and body image coach, joins me to talk about the eighth principle of Intuitive Eating—Respect Your Body. We dive into what it means to respect, versus love (or hate) the shape, size, and feel of your body. Tracy had a unique road to becoming a dietitian, and started doing this work long before the anti-diet movement as we know it today. (Thank you, Tracy!) 

Mentioned on the show, Tracy's book pick for all women listening: When Women Stop Hating Their Bodies

This recording came at a unique time for me–my third trimester of pregnancy—and carries lessons anyone can use during any stage of life. 

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the Fit Fueling: Mindful and Intuitive Eating for Active Women. The next online course starts soon!

Support the show on Patreon! Options start at just $1 per month! 

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Jennifer Rollin, MSW LCSW-C and eating disorder specialist, joins me to talk about the spectrum of emotional eating. The seventh principle of Intuitive Eating addresses the times in life when we may try to numb emotions with food, or feel emotions because of food. We talk about personality traits, learning to recognize emotions, and our physiological responses to psychological stress.

Jennifer's work can be found on her site: jenniferrollin.com. She also writes about the anti-diet movement, and eating disorder recovery, for the Huffington Post. She also has a series of webinars, found here. 

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

And, register for the Fit Fueling: Mindful and Intuitive Eating for Active Women. The next online course starts soon!

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Paige Smathers, dietitian and host of the podcast Nutrition Matters, joins me to dive into the sixth principle of Intuitive Eating. Satisfaction is different than satiety, but it can take some time to identify their unique qualities. Our diet-focused culture has a hard time with satisfaction, as it implies feeling pleasure in your food experiences. Our clients have struggled with this principle, as it requires coming to peace with our food preferences and cravings. 

Links we talk about on the episode: 

Don't Let Trader Joe's Make You Feel Guilty About Eating

Paige's podcast episode about Intuitive Eating 

10 Principles of Intuitive Eating

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Kim Hoban, a certified Intuitive Eating (IE) counselor and good RD friend of mine, is on the show to help me cover IE principle 5. Feeling fullness isn't as, well, intuitive, as you might think. But when most people think about IE, they think it's just about "eating when you're hungry and stopping when you're full." So, we finally get to chat about the second half of that assumption. 

We talk about why fullness isn't introduced until you're already halfway through the 10 IE principles, and what it means to FEEL full versus satisfied. (More on that next week!) To be honest, we both see a lot of clients use fullness as an excuse to restrict their intake, or misunderstand the sensation entirely. We get real about that. 

This is also a big conversation topic in the virtual course I lead for active women on combining sports nutrition and intuitive eating—fullness is something many athletes shy away from. If you want to learn more about the course, Fit Fueling, and these concepts, register for our next course here! (Starts Monday, March 5) 

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Emily Fonnesbeck joins me to talk about an Intuitive Eating (IE) principle that is challenging for many people—#4 how to challenge the food police. 

We review the various types of Food Police that may be directing traffic in your mind on any given day–from the Ally to the Informant—and how to start distinguishing the foes from the friend. Food police may be most familiar to those who have had an eating disorder. The voices sound a lot like an example provided by Dr. Laura Hill in her TEDx talk on anorexia. Even in the absence of an eating disorder, diet culture employs food policing thoughts that influence how we eat throughout the day. 

In the episode, we emphasize that restrictive eating is NOT healthy eating, and that not everyone obsesses over food. It is possible to go throughout your day without these food policing thoughts and internal debates. 

Check out more of Emily's writing and work on her site: EmilyFonnesbeck.com 

Next up: Kim Hoban, and principle #5: How to respect your fullness! 

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Julie Duffy Dillon, aka the Food Peace RD, joins me to discuss Intuitive Eating (IE) Principle #3: Make Peace With Food. All foods! Not just the healthy, or "fun", foods. 

We start by outlining what's called "The Last Supper Phenomenon" of dieting. This sets everyone up for failure, yet we see it happen so often.  It's just one factor that pulls your dieting pendulum too far to one side, so it will inevitably swing right back. 

Julie and I dig into the importance of making peace with all foods, how this concept is largely misunderstood, and what steps anyone can take to start the process. As Julie says, EVERY food has its place, and anything can be unhealthy for us in excess. (Yep, even broccoli!)

Next up: Dietitian Emily Fonnesbeck and I review Principle #5, asking you to Challenge the Food Police. 

Questions? Reach out anytime: RDRealTalk at gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

Jennifer McGurk joins me to discuss Intuitive Eating principle #2: Honoring Your Hunger. At the time of recording, I was pregnant and she had just given birth, so we start with some real talk about the IE lessons these experiences will teach you! If you decide to skip ahead, we get into the principle and how it's essential to intuitive eating. It's also essential to have acknowledged your diet mentality, and put any goals of weight loss (or "management" aside) in order to really hear and heed your body's hunger signals. 

Jennifer is an eating disorder specialist, so part of our conversation touches on how this principle is used for eating disorder treatment, when appropriate. 

Check out Jennifer's work and resources on her site: EatwithKnowledge.com

Questions? Reach out anytime: RDRealTalk at Gmail dot com.

For more information about this series, and my work, visit HeatherCaplan.com or follow along @HeatherDCRD on Twitter, @RDRealTalk on Instagram, and Facebook.

Register for the EDRDPro Symposium for 12 CEUs and information from 12 Eating Disorder experts! The symposium starts March 1, 2018.

Subscribe to the weekly RD Real Talk newsletter for more show notes, Off the Air anecdotes, and weekly reads!

Stay tuned to learn about principle #3 (Make Peace With Food) next, with Julie Duffy Dillon!