By Michelle Tubman
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The podcast currently has 180 episodes available.
Welcome, friends, to another episode of Thrive Beyond Size! I just got back from a vacation, an eight-day cruise with my husband Rob, and it was wonderful. I didn’t use my phone once, I put it in my bag, I didn’t take it out, and it was an amazing real break. After the cruise, I attended a medical conference in Orlando, Florida, on lifestyle medicine. One of the pillars of lifestyle medicine is eating a plant-based or plant-forward diet. There’s a lot of evidence to support that such a diet is great for health but what I’m looking at is how choices like these can lead to a feeling of superiority about food choices. Sometimes our new clean eating obsession can get quite obsessive and can even lead to an overlooked eating disorder called orthorexia. And that’s what I want to talk about today.
Orthorexia literally means “correct appetite” and it describes an unhealthy obsession with eating foods that are considered clean or pure. Unlike other eating disorders, orthorexia is not about the amount of food eaten but is more about the quality and purity of the food. What I want to look at is this new movement about clean eating and how it can disguise what is essentially diet talk in a new format. I want to examine how an obsession with clean eating can lead to orthorexia, discuss signs for identifying orthorexia, and talk about how such an obsession can lead to feelings of superiority about food and a tendency to evangelize. I’ll also talk about how to step back from such an obsessive mindset and why it’s important to enjoy our food and not obsess over it to the point of restriction or health impacts. So join me as I share some insight on this overlooked eating disorder and talk about how to manage it.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Hi friends! I’m excited to bring you a bit of a lighter episode today. I know the last few episodes have been on the heavier side so it’s time to lighten things up a bit. I want to talk about what the heck you eat when you’re hungry but don’t know what you want. Do you ever feel that? You know you’re hungry and you stand at the fridge and just stare into it and can’t figure out what you want? Or sometimes you’re at a restaurant and can’t pick anything off the menu. When it happens to me it’s sometimes because I’m overwhelmed by choices but also sometimes I’m hungry and nothing sounds right, nothing sounds like what I want. So today I’m talking about how to navigate that.
In our society of diet culture and food restriction, sometimes those rules get stuck in our brains even when we choose to stop following them. So we might be hungry and searching for something to eat but we won’t allow ourselves to have what we really want because it’s not “right” or “healthy enough”. So sometimes we just don’t eat at all. Or eat something that doesn’t actually satisfy us. How do we navigate that? I’m going to share a list of questions to ask yourself to determine what’s going on inside. Are you really hungry? What are you hungry for? What does your body feel like? What kind of food are you craving? I want us to get back in tune with our bodies so we can actually understand our hunger and what we need without old habits getting in the way. I’ll talk about how to meal plan with flexibility, how to let go of this notion of only doing “what’s right”, and how to try eating in different ways to really satisfy your hunger. Join me as we figure out how the heck to eat when we don’t know what we want.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Welcome back to the podcast, everyone! I’m very glad you’re here. I’ve been reading a book called “Fat Talk: Parenting in the Age of Diet Culture” by Virginia Sole-Smith and even though I’m just a third of the way through it, it floors me every time I turn the page. The author is talking about the effects anti-fat bias can have on families and she shares some stories that break my heart. Imagine if your child was taken away from you because they’re fat. Just simply because of their body size. This nightmare was real for some families and I want to talk about weight discrimination and how harmful it can be.
One of the cases talked about in the book was the case of Anamarie Regino, a girl who was removed from her parents at a young age because of her size. State authorities decided her weight was a form of child abuse or neglect so they took her away. Anamarie’s parents fought back and argued that she had an undiagnosed medical condition that contributed to her size but it took months of court battle to return her to her family. I want to talk about how interventions like this and even well-intentioned health initiatives like Michelle Obama’s “Let’s Move” campaign, which heavily emphasized the “epidemic” of childhood obesity, contribute to stigma and harm. I explore the myth that a child’s weight is the parent’s fault, the messages that being fat is inherently dangerous that are sent by interventions like Anamarie’s, and the impact all the discourse on weight and a specific mold of physical health has on children. So join me as I dive into why we need to speak out against anti-fat bias.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Friends, welcome to Episode 175 of Thrive Beyond Size. Can you believe it’s the 175th episode? That means I’ve done this podcast for 175 weeks in a row without missing a single week. I’m really proud of this accomplishment because I think it’s the longest commitment I’ve ever made. When I started the podcast I was so nervous. I was terrified, actually. I did everything anyone told me to make it perfect. But as I recorded more my mindset changed so I was able to aim for B+ instead of perfection and it made everything easier. That ability to change your mindset to make something easier is what I want to talk about today. There are four key personality traits that tend to make relationships with food, among other things, more challenging for us. But good news! Mindsets can change.
The four key personality traits often standing in our way are perfectionism, the all or nothing thinking, people pleasing, and neglecting our own self-care. The most common is perfectionism. I identify as a perfectionist and even though it sounds like a positive it comes with rigid expectations that don’t allow us flexibility. All or nothing thinking often goes hand-in-hand with perfectionism. Either we’re really good or we’ve blown it entirely and we just give up. We’ve already had a piece of cake so we just eat whatever we want all weekend. People pleasing is that desire to please others and with food this might mean eating what everyone else is eating at a party or saying yes to dessert so you don’t offend the host. And neglecting our own self-care often comes with juggling a lot of responsibilities. It’s just easier to push our needs to the bottom of the list. If any of these sound like you, this episode is for you. I’ll get in-depth on all four and talk about how to shift your mindset to alter these patterns of behavior for the better.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Welcome back, beautiful friends, to the podcast. Last week we talked about how it’s not your fault, your body is not broken, and you are not broken. Today is a bit related to that because I want to talk about food control. That constant food chatter in our minds, a constant obsession about food, feeling like we have to control food but also feeling out of control, that’s what I want to talk about because when I do, I often get the response of “I don’t actually food restrict, I haven’t been on a diet in forever and this doesn’t apply to me”. But here’s the thing: I think because so many of us are used to the messages we receive day in and day out from diet culture, we’re just used to a baseline of eating much less than we used to. We don’t actually think we’re restricting but we’re constantly feeding ourselves fewer calories than what our bodies need to function well. And that’s what I am going to address here today.
It’s important to talk about how many of us feel like we’re no longer dieting but we have this baseline of not eating enough and we’re still caught in a cycle of food obsession, guilt, and even bingeing. Why is that happening if we’re not restricting? Let’s talk about how calorie restriction and nutrient deprivation affect our bodies and brains and how they sneak into our lives when we’re not looking. It’s a subtle restriction, like choosing a smaller portion than we need or not eating when we’re hungry between meals. I’m going to talk all about things like energy conservation mode and how our hypothalamus monitors energy intake and expenditure, macronutrients and micronutrients, the body’s built-in mechanism called homeostasis, the subtle signs we’re still restricting without knowing it, and what to do about it. It’s okay if this is you. You’re not broken. We’ve all been there and being aware is the first step towards healing. So join me on this exploration of exactly how food restriction is hiding in plain sight keeping us from a fully healthy relationship with food, and how to move forward.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Hello friends, welcome to another episode of Thrive Beyond Size. I’ve been going through a real transition period this Fall and it’s prompted me to continually remind myself “You’re not broken”. All the changes from dropping half my shifts at work to spend more time with my husband and clients and shifting my priorities on how I spend my time, all of the things I’m working on have made me more in tune with my body. But it’s also caused me to freak out sometimes. And when the stress freak-out happens, my relationship with my body tanks and I blame it for everything wrong. So I keep saying “You are not broken”. And that’s what we’re talking about today: that you are not broken.
If you have ever struggled with your relationship with food or your body, it’s not your fault. You are not broken. Your body is not broken. But I want to explore deeper and explain the biology of what happens when food restriction occurs. I want to talk about why the solution isn’t more restriction. I’m going to talk about how we were hard-wired to eat and how we eat now, what fasting does, why hunger ramps up, and how cravings work. We’re going to get into it all so that we can understand exactly what’s going on biologically when we’re stressed out and our bodies are stressed out. The pressures that lead us to binges aren’t a sign of us being broken. There are ways we can alter the biology, ways to reconnect with our bodies, and we’ll talk about those. But most importantly we will say, together, “You are not broken”.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
In this episode, I dive deep into the erasure of fat people from the fashion industry. It’s an issue that many of us are familiar with—big sizes are often only available online, and store options are shrinking. And why is this an issue? Because it’s a reflection of a much bigger problem: the erasure of fat bodies in society.
We’re breaking down the history of plus-size fashion and how the recent disappearance of extended sizes reflects fatphobia, diet culture, and the fashion industry that prioritizes thinness. From the rise of body positivity in the 2010s to the slow erasure of plus-size sections in major retailers, we’ll explore what this means for real people and why it’s so much more than a clothing issue. We’ll also talk about how fashion intersects with health and wellness and why we need to hold these brands accountable for excluding fat people from their stores. Fashion is for everyone, and it's time for the industry to reflect that.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Ever feel like you’re drowning in obligations and losing sight of yourself in the process? In this episode of Thrive Beyond Size, we’re getting real about boundaries: why they matter and how they can completely transform the way you protect your time, energy, and emotional well-being. Whether you’re constantly saying yes to things you don’t have the capacity for or you’re tired of unsolicited comments about your body, setting clear boundaries is the ultimate form of self-care.
I share my own recent struggles with honouring my energy and time and why I believe boundaries are an act of self-care, not selfishness. We’ll talk about how to reclaim your space, push back against the pressure to always say yes, and confidently handle those oh-so-annoying body comments. If you’re ready to protect your peace, set some limits, and prioritize what truly matters to you, this episode will give you the tools (and the permission!) to do just that. Let's get into it.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Hey friends, welcome back to Thrive Beyond Size! Today, we’re pulling back the curtain on a hot topic: intuitive eating. With so many programs jumping on the bandwagon, it's time we sift through the confusion and uncover what true intuitive eating is all about and how to spot when diet culture is sneaking in to steal the show. So, we’re going to break it down together and talk about what real intuitive eating is and how to spot when it’s being co-opted by diet culture.
Intuitive eating is about learning to trust your body’s signals, practicing self-compassion, and letting go of the idea that your worth is tied to your weight. But when intuitive eating gets mixed with diet culture, it can lead you right back into the same cycle of restriction and shame that you’re trying to break free from.
I’ll guide you through 10 signs to help identify when claims of "intuitive eating" may not be the real deal. If you see weight loss as the primary goal, labels of “good” and “bad” foods, or any strict rules about when or what you can eat, it’s not true intuitive eating. We’re talking about tuning into your body’s needs, enjoying food without guilt, and reconnecting with your body in a freeing but not restrictive way. By the end of this episode, you’ll have the tools to spot when something’s not quite right and confidently stay true to the empowering principles of intuitive eating!
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Hello friends, and welcome back to the podcast! I’m going to start with a question so obvious that it sounds laughable: how do you know when you have to pee? That sounds wild, right? But can you feel your heart beating? Not your pulse with your fingers, but just the beating of your heart inside you? How can you tell if you’re hungry? Or full? There is an answer to these questions and it’s a topic called interoception. Interoception is your body’s ability to sense its internal states. Hunger, thirst, pain and even needing to take a deep breath. That’s interoception. It’s your body’s way of communicating needs to your brain. And it’s a key component of intuitive eating which is why I’m going to talk all about it today.
When you are better in tune with your internal signals, you are better able to practice intuitive eating. But we live in a culture that encourages us to ignore our body signals in favour of relying on external rules to guide our eating. Things like the “right time” of day to eat, not snacking between meals, and finishing everything on our plates even if we’re full, are all rigid rules we put in place to control our bodies and they effectively make us a lot less aware of our interoception cues than we should be. How can we develop our internal awareness again? How can we learn to step outside of the rules we’ve arbitrarily laid out so we can tune into our own bodies? That’s what I want to talk about. Being aware of interoception is a skill that 100% can be developed with practice. So join me as I share tips, advice, and practices on how to strengthen your interoceptive awareness.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
The podcast currently has 180 episodes available.
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