By Ryann Nicole
4.9
6161 ratings
The podcast currently has 160 episodes available.
It can feel like special events are a food minefield—buffets, unfamiliar dishes, diet talk swirling in the air, and that nagging thought: What if I lose control?
In today’s episode, we’re breaking down how to show up to these moments without letting food noise steal the spotlight. Whether it’s Thanksgiving, a wedding, or any big celebration, I’ll help you navigate the tricky parts—like the panic around “special” foods, the urge to skip meals beforehand, and the temptation to just “throw it all out the window.”
When we let food dictate how we show up, we miss out on the real reason we’re there—connection, fun, and making memories.
We’ll talk about simple practices you can start right now (yes, before the event), how to handle diet talk with confidence, and why treating holiday meals like any other meal can shift everything. I’ll even share some of my personal moments where things didn’t go as planned—and what I learned about letting go of all-or-nothing thinking.
This isn’t about restriction or perfection; it’s about reclaiming these moments for yourself. Because you deserve to enjoy your life fully—without food running the show.
Let’s dive into it in EP161. Enjoying Special Events Without Losing Control Around Food
🎥 I am now on Youtube!! Watch this episode on Youtube here.
HIGHLIGHTS
2:20 Why special events can feel like a “food test” and how to start practicing now
5:50 Preparing for tricky situations: Different meal times, buffet-style setups, and unfamiliar foods
10:45 Handling diet talk: Setting boundaries and shifting your mindset
14:00 Treating holiday meals like normal meals (and why it makes a big difference)
16:55 The urgency trap: Overcoming panic about special or limited foods
19:30 Why skipping meals before big events backfires (and what to do instead)
21:40 A compassionate pep talk: Staying present and practicing food freedom
RESOURCES + LINKS
Instagram: @itsryannnicole
Work with me: BingeEatingUnchained.com
Facebook Group: IRN Community
Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.
Enjoy this replay from my free live coaching session, held every Tuesday at 10:30 am ET. If you’d like to join live or access other replays, click here!
HIGHLIGHTS
RESOURCES + LINKS
⭐️ Join me for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out!
Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community
Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.
Looking to redefine “healthy” in a way that fits your life? In this episode, Ryann sits down with registered dietitian Jamie (@the.balanced.nutritionist) to talk about making health approachable, realistic, and balanced.
Jamie is known for her fresh take on nutrition, cutting through diet culture noise and embracing a flexible, middle-ground approach that feels sustainable.
Tune in for relatable insights and advice, whether you’re a parent or simply looking to bring some balance and ease to your own relationship with food.
HIGHLIGHTS
04:40 Taking back the word “healthy” from diet culture
08:52 Jamie’s approach to cooking and how her kids react to her meals
12:15 Raising kids with a balanced relationship to food
19:13 Setting boundaries around Halloween candy without the hype
22:20 Finding balance in nutrition and the story behind Jamie’s viral “chicken nuggets on salad” video
30:02 Discussing calorie counting and modeling healthy behaviors in front of kids
37:39 Building balanced meals without rigid rules
42:00 Navigating mom guilt around processed foods and focusing on realistic health choices
52:10 Simplifying food choices to avoid decision fatigue
55:07 Jamie’s key takeaways for a balanced approach to nutrition
RESOURCES + LINKS
Follow Jamie on Instagram
The Chicken Nugget Video
Easy Balanced Bites Ebook
⭐️ Join Ryann for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out!
Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community
Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.
Do you ever feel stuck, constantly wondering what others think of you? In this episode, we dig deep into the impact of people-pleasing and how it can feel like living inside a box, always putting everyone else’s thoughts ahead of your own. We’ll explore the real costs of caring too much, from missing out on opportunities to losing sight of who you truly are. Let’s chat about how to get comfortable in your own skin and start living for you.
HIGHLIGHTS
03:30 Personal struggles with people-pleasing and lessons learned from clients
08:10 The hidden costs of worrying about others’ opinions
14:00 Why it’s hard to break free from people-pleasing (and how family values play a role)
18:35 Recognizing the “sneaky justifications” that keep us stuck
22:10 Building trust in yourself without always seeking validation
25:30 Finding freedom by focusing on your own opinions over others’
27:45 Encouragement to start small: shifting perspective one day at a time
RESOURCES + LINKS
⭐️ Join me for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out!
Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community
Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.
Do you ever feel like everything fun somehow revolves around food? Like, can't we do anything that doesn’t involve grabbing a bite? I think a lot of it comes down to how we connect in our culture. Coffee dates, dinner plans, brunch with friends… it's just what we do, right? And honestly, there’s nothing wrong with that! But sometimes, it’s nice to switch things up and do something that’s not centered around food. So let's talk about just that!
HIGHLIGHTS
02:20 Why everything seems to revolve around food
05:10 Changing the story around food triggers
08:45 Making activities about connection, not just food
12:15 How to handle social events without focusing on food
15:30 Finding non-food activities that still feel fun
18:05 The importance of checking your mindset around food
20:40 Putting yourself out there to make new friends
23:15 Balancing friendships that revolve around food
RESOURCES + LINKS
⭐️ I'm 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.
HIGHLIGHTS
02:20 Understanding emotional eating vs. physical hunger
04:05 Why coping skills don’t always solve stress
05:50 Stress eating: what’s really going on?
09:20 Simplifying your life to reduce stress
12:50 Setting boundaries with your time and commitments
15:10 Accepting what you can’t control
17:30 Daily uplifts: small actions that make a big difference
18:40 Strengthening your emotional and physical resilience
RESOURCES + LINKS
⭐️ I'm offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Register here.
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.
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.
The podcast currently has 160 episodes available.
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