Healing your relationship with food can feel overwhelming, especially when "normal eating" seems like an unattainable goal. In this episode, we break down what normal eating truly is and challenge the myths and judgments that keep you stuck in the binge-restrict cycle. Drawing on Ellen Satter's powerful definition, we explore how normal eating is flexible, imperfect, and rooted in self-trust.

You'll learn why food doesn’t have to dictate your self-esteem and how to approach eating with curiosity instead of judgment. From letting go of labels to zooming out for a fresh perspective, this episode is packed with actionable tips to help you make peace with food and rediscover the simple joy of eating. Here's to a life of freedom and mental peace!

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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.

This is the year you're going to finally heal your relationship with food and here's how you're going to do it!

*EDIT: I knew something was wrong, it's 2,100 NOT 9,100 lol

SUPPORT

Ask Ryann a Question

Free Coaching

Binge Eating Unchained 

THE PERSPECTIVE SHIFT NEWSLETTER

13,000+ read my free newsletter that shifts your perspective on food. Sign up here! 

LISTEN TO THE RYANN NICOLE PODCAST

iTunes

Spotify

Youtube

JOIN MY COMMUNITY

Instagram 

Facebook

TikTok 

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.

Whether you’re listening at the end of the year or just on a random Tuesday, let's talk about manifesting to change your life. 

We’re talking about what it really takes to go from dreaming about the life you want to actually living it. Why do so many resolutions fail? How can you set goals that stick? And what mindset shifts will make the process not only sustainable but enjoyable? 

Let’s stop chasing and start creating the life you want—together.

HIGHLIGHTS 

00:53 The Challenge of New Year's Resolutions

02:54 Why New Year's Resolutions Fail

07:00 Manifesting Your Goals

14:00 Mindset and Creation

18:22 The Art of Detachment

21:29 Putting It All Together

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.

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

FAIR USE DISCLAIMER: The materials used in this video are adapted and used for educational purposes only. This transformation constitutes a 'fair use' of any such copyrighted material as provided for in Section 107 of the U.S. Copyright Law. Under Section 107 of the Copyright Act 1976, allowance is made for FAIR USE for purposes such as criticism, comment, news reporting, teaching, scholarship and research.

Videos Referenced: 

https://www.tiktok.com/t/ZTYsGxoUa/

https://www.tiktok.com/t/ZTYsGrnBT/

https://www.tiktok.com/t/ZTYsGAU9g/

This week, I’m fangirling a little because we’ve got the Dr. Taylor Arnold—pediatric nutrition expert and the genius behind Growing Intuitive Eaters. I’ve been following her forever, even before becoming a mom, and now that Charlotte’s eating solids? Oh, you better believe I’m all over her advice.

If you’re a parent, have nieces, nephews, or even just hang around kids, this episode is a must. Because let’s be real: kids are always watching us, especially when it comes to food, and the way we talk about it becomes the way they think about it.

Dr. Taylor brings the perfect mix of expertise, real-life mom wisdom, and reassurance that you’re not messing this up—promise.

Watch this episode on Youtube!

HIGHLIGHTS

3:00 Dr. Taylor shares how she got into pediatric nutrition and her passion for helping families.

7:00 Why picky eating isn’t “just a phase” and what might really be going on.

12:00 How to get curious about picky eating: looking at sensory issues, sleep, and other non-food factors.

16:00 What to do when your child refuses meals and how to keep exposing them to new foods.

18:00 Why using praise like “you’re such a good eater” can backfire and what to say instead.

20:00 Navigating guilt around serving processed or “easy” foods like Dino Nuggets and PB&Js.

22:30 Tips for making mealtimes less stressful (hint: dinner doesn’t have to be dinner!).

27:00 How to talk about food without labeling it “healthy” or “unhealthy.”

31:00 Teaching kids about sugar: what’s age-appropriate and how to make it neutral.

33:00 What to do when your child only wants sweets and how to balance boundaries with flexibility.

36:00 The difference between restriction and boundaries when feeding kids.

40:00 Addressing concerns about body size and shifting focus to health-promoting behaviors.

44:00 How your attitude about food becomes your child’s inner voice.

46:00 Tips for navigating kids who aren’t interested in eating or prefer play over mealtime.

50:00 The importance of giving yourself grace as a parent and remembering “something is better than nothing.”

51:00 Dr. Taylor’s top 3 tips for raising intuitive eaters.

55:00 Where to find Dr. Taylor Arnold and access her free courses, e-books, and resources.

RESOURCES + LINKS

Follow Dr. Taylor on Instagram

FREE Growing Intuitive Eaters Course

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.

Missing a workout can feel like the end of the world sometimes—like you’re breaking some unspoken rule about what it means to be “healthy.” The guilt, the anxiety, the urge to compensate—it’s all too familiar, right?

In today’s episode, we’re talking about what it really means to have a healthy relationship with exercise. Spoiler: it’s not about being perfect or never missing a day. We’ll explore why rest days are essential (not optional!), how to untangle your workouts from feelings of guilt, and why your Apple Watch doesn’t need to run your life.

I’ll share personal moments—like the time my car battery died and how it used to ruin my entire day—and the small but powerful steps that helped me get to a place where movement feels good, not like an obligation.

If you’ve ever felt like exercise has more control over you than you’d like, this one’s for you. Let’s talk about finding freedom in movement—no guilt required.

🎥 I am now on Youtube!! Watch this episode on Youtube here. 

HIGHLIGHTS

2:30 How guilt and shame around rest days show up and why they happen

7:00 My journey of balancing exercise with life and motherhood

12:40 Practical ways to start healing your relationship with movement

16:50 Why taking smaller steps is more effective than going cold turkey

20:00 Rethinking health: Flexibility, grace, and finding balance

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.

Today, Ryann sits down with licensed therapist, Catherine Solomon, to unpack why that is—and what we can do about it. Catherine helps couples navigate communication, conflict, and all the messy stuff that comes with keeping a relationship strong, especially during life’s biggest transitions (hello, parenting).

In this episode, Catherine shares her refreshingly honest take on why relationships can feel so hard, how to reconnect when life gets busy, and why no one teaches us how to communicate (but we all feel like we should just know).

This one will make you feel seen and give you practical ways to create connection—even in the chaos.

RESOURCES + LINKS

Follow Catherine on Instagram

Fairplay Card Deck

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.

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

• Does controlling food make you feel safer, or is it holding you back?
• How to handle body comments from friends or family without spiraling.
• Navigating the urge to binge after a period of food restriction or structure.
• Finding ways to reduce pressure and ease anxiety-driven eating at night.
• Practicing flexibility with food when life (or a trip) is out of your control.

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.