I don't know when we decided that change was a crisis. Kids outgrow things every day and no one panics. But the second an adult changes their mind, their hair, or their habits, it's like, "Wait, are you okay?" And that got me thinking...

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TIMESTAMPS

0:00 This Week's Story

1:59 Something To Think About

9:40 Something To Ask Yourself

11:14 Something To Try

BEYOND BINGE EATING

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ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

I could say I'm lazy, or that it's not that important. But if I'm honest (which we always are here), I don't think that's it. I think it's about what I've learned to tolerate.

TIMESTAMPS

0:00 This Week's Story

1:22 Something To Think About

3:06 Something To Ask Yourself

5:10 Something To Try

BEYOND BINGE EATING

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

In this episode, I share the single question that cuts through the constant mental chatter. If food thoughts are crowding out everything else, this is where to start.

TIMESTAMPS

• 0:00 Opening & "How do I stop food noise?"
• 1:45 Why asking better questions matters
• 3:00 Switching from "Why?" to "What?" questions
• 5:50 The non-negotiable first step: eat enough
• 7:10 Food thoughts as a false sense of control
• 8:45 Food thoughts as emotional distraction
• 10:30 Food noise isn't really about food
• 11:05 The "radio vs. light switch" metaphor
• 12:15 Curiosity over criticism: "I wonder…"
• 14:00 Answers ≠ action: the dashboard light analogy
• 15:45 Collecting small insights before big changes
• 16:20 Personal update & coffee chat

BEYOND BINGE EATING

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

The Perspective Shift #35: After realizing just how much content I've been consuming, I decided to take a break. Here's what sitting in that silence got me thinking about.

BEYOND BINGE EATING

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

The second cookie isn't the problem. The story you tell yourself about the second cookie is. Let's talk about why "one" feels like success, why "two" feels like failure, and how to step out of that exhausting math game with food.

🎥 The video I'm talking about!!

TIMESTAMPS

• 0:00 – Why "just one cookie" feels like the ultimate test of control

• 4:45 – The story I picked up from my mom

• 7:00 – Why stopping at one cookie feels safe (and why it backfires)

• 9:00 – Susan vs. Sarah

• 12:45 – How the second cookie becomes "failure" instead of just food

• 15:00 – Food morality and identity

• 19:00 – Coffee chat (life updates, book announcement, and mom life)

BEYOND BINGE EATING

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

FREE Live Workshop: Design Your Life Beyond Binge Eating → Register here.

I think I might have the healthiest relationship with exercise I've EVER had?!! Let me share with you how I think about working out now, what I am doing for workouts now, and how I got here!!

TIMESTAMPS

0:00 - Why I'm Sharing My Exercise Story Now

0:30 - Growing Up Swimming 18+ Hours a Week

2:00 - When Exercise Became My Safety Net (And Punishment)

4:00 - Hours of Cardio Machine Hopping

5:00 - Jackson Hole: When Everyone's an Extreme Athlete

6:30 - My Orange Theory Coach Era

7:30 - Choosing the Gym Over My Relationship

10:00 - Surgery Forced Me to Stop

12:00 - COVID Proof

14:00 - Fear vs. Intention

15:00 - Discovering Pilates

17:30 - Pregnancy

19:00 - Why I Stopped Thinking "On Track" vs. "Off Track"

20:00 - Can You See Yourself Doing This Long-Term?

21:00 - My Current Routine

23:00 - The New Mindset

23:30 - Key Takeaways

BINGE EATING UNCHAINED

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

Tired of trying to control your eating with more willpower? In this video, we break down why willpower isn't the long-term solution and what actually leads to peace, ease, and effortless eating. If you're still thinking about food all the time, this conversation will shift everything.

⭐️ FREE LIVE WORKSHOP: August 14, 21, and 28 https://itsryannnicole.com/workshop

TIMESTAMPS

• 0:00 – Why Willpower Isn't Working for You
• 1:10 – What Willpower Really Feels Like
• 2:55 – Understanding Why You Feel Out of Control
• 4:05 – Let's Rethink the Willpower Narrative
• 5:50 – A Story About Fruit Snacks That Might Shift Everything
• 8:10 – Why It's Not About Discipline
• 9:55 – The "It's Because of My Weight" Belief
• 12:50 – What Actually Makes Food Feel Easy
• 15:10 – The Difference Between Control and Freedom
• 16:20 – Why Just Knowing Better Doesn't Work
• 18:40 – What Happens When the Goal Becomes Safety
• 20:25 – Questions to Help You Understand What's Really Going On
• 22:10 – Why You Might Still Be Clinging to Control
• 23:55 – You're Allowed to Want More Than This
• 25:40 – Free Workshop: Designing Your Life Beyond Binge Eating

BINGE EATING UNCHAINED

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

If you've ever made the perfect plan and still ended up spiraling by Wednesday… this one's for you. In this episode, we're unpacking why your food plans, workout schedules, morning routines (and every other "reset") keep falling apart and what you're actually chasing when you make them.

TIMESTAMPS

00:00 – Why this might be the first plan you actually stick to

02:22 – I built the perfect plan… and it fell apart by Thursday

04:08 – What we think the plan will fix

05:17 – What we're really asking the plan to prove

06:37 – Wanting change isn't the problem

07:07 – What are you secretly trying to prove with your plan?

08:10 – Why it feels logical to burn it all down after one slip

10:11 – The messy, unsexy middle

11:15 – This quote by Brianna Wiest wrecked me (in a good way)

12:08 – If peace only comes when you're perfect… is it peace?

13:05 – The 9-word mantra that stopped my all-or-nothing spiral

14:41 – How to build a plan that actually holds you

16:07 – A real-life moment where I didn't burn it down

17:27 – What might happen if you just… kept going?

BINGE EATING UNCHAINED

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

How many versions of joy are you holding hostage until your life looks different?

Once I'm pregnant… I'll relax.

Once I lose the weight… I'll book the trip.

Once I make the money… I'll stop feeling behind.

This isn't just about pregnancy. It's about every quiet way we convince ourselves we're not allowed to live yet.

In this episode, I'm talking about the trip I didn't book, the clothes I didn't buy, the version of myself I kept waiting to become… and what finally made me stop.

Action Steps:

• Ask: Where am I putting my life on hold?

• Let yourself live a little more this week!

TIMESTAMPS

00:00 – I'm Not Pregnant (And I Really Thought I Would Be)

02:55 – It's Not About Pregnancy. It's About Postponed Joy.

05:08 – The Trap of "Once I…" and the Life You're Not Living Yet

07:48 – Why I Wasn't Letting Myself Have It (and What Changed)

09:46 – It Felt Responsible to Wait. It Wasn't.

11:11 – The Sneaky Ways We Justify Putting Life on Hold

12:03 – "I'm Just Being Cautious" (But Am I?)

12:58 – What If the One Thing You're Avoiding Is the One Thing You Need?

14:01 – The Quiet Places You Might Be Pausing Your Life

15:14 – My Real-Life Approach to Gently Challenging the Pause

18:44 – The Cheesiest Line That's Also Completely True

19:21 – Claiming Joy + Play Before You've Earned It

BINGE EATING UNCHAINED

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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

You want to be someone who can rest without guilt. Someone who can be present, have fun, enjoy the moment, but it feels hard. Like another thing on your to-do list. In this episode, we unpack why things like rest, play, and downtime feel so exhausting when they're supposed to feel good.

I walk you through why it's not about laziness or being "too Type A"… it's about safety. Nervous system safety. And if you've ever thought, "I know I'm allowed to relax… but I just can't let myself," this one's for you!!

Instagram Post Referenced

Action Steps:

• Name the thing you wish you let yourself enjoy more. "Something I wish I let myself enjoy more is…"

• Notice the fear behind it. "What am I afraid will happen if I actually let myself enjoy this?" This could be fear of being lazy, losing control, being judged, or not being good enough.

• Shift from 'allowed to' → 'letting myself.' Say it out loud: "I'm not just allowed to enjoy ____. I'm letting myself enjoy it." This is the difference between knowing something and actually practicing it.

• Start with five minutes. Choose one low-pressure moment this week to practice letting yourself enjoy that one thin, even for just five minutes.

TIMESTAMPS

00:00 – Fun feels exhausting 01:45 – It's not your personality, it's your nervous system 03:00 – When enjoyment becomes another task 05:00 – You don't need more hacks, you need safety 06:30 – You've Googled how to be more fun + here's what's missing 08:00 – You don't want more, you want less 10:00 – My therapist asked if I had any hobbies 12:20 – What are you afraid will happen if you stop proving yourself? 14:00 – Your body doesn't speak logic, it speaks survival 15:00 – Rest feels like danger when your worth is tied to doing 16:00 – Allowing vs. letting: the energy difference 18:30 – Why joy and pleasure aren't wastes of time 19:45 – Escaping your life through food, work, or distraction 21:00 – You don't need more fixing, you need more understanding 22:00 – The 5-minute challenge 23:00 – Practice now for ease later 24:30 – Let yourself enjoy one thing, just a little more

BINGE EATING UNCHAINED

The last program you'll need to stop binge eating. Enroll here!

THE PERSPECTIVE SHIFT NEWSLETTER

14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!

SOCIALS

📸 Instagram

🎵 TikTok

🎥 Youtube

ABOUT RYANN

I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.

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