Today I’ve got not one, but TWO special guests and we’re going to be talking about what your attachment style has to do with your eating. I think you’re going to find this to be really fascinating and it’s going ot help you think differently about how you relate to food, how you relate to others, and how you relate to yourself. We also talk about how social media impacts our attachment patterns, and for those of you who are parents or who have little people in your life - how to help your...

In this episode I am going to share exactly what I’d say to a client if they aren’t making progress. There's so much to unpack here because making peace with food is HARD, no doubt about it, and if you are feeling stuck, it’s easy to get discouraged and want to give up. But I’m not going to let that happen for you.    I will be sharing the 4 things that I would say to a client if they’re not making progress - that you can apply to your own journey. Let’s pull back the curtain into the real...

In today’s episode, you’re going to learn 4 pieces of advice that will help you navigate your next trip or vacation when it comes to eating before, during and after traveling. We are also going to talk about how to deal with body image, your fear of being in photos, and those nagging thoughts about “needing” to lose weight before a vacation.    I’m going to share the lessons that I recently learned on my family spring break trip, and I’ve translated it into tips and strategies that you can...

If you have said peace out to dieting, but you’re still stressed and anxious about your weight, then you’re in the right place. In this episode, I’m covering what to do if you are worried about gaining weight, and you’re worried about your health…because we both know that dieting isn’t the answer.    We’ll also be talking about the reasons you might be stuck in what I call “No Man’s Land” where you’re not really dieting, but you’re not fully eating intuitively either.    Plus I’m breaking...

You know you need protein, but how much? And does it live up to the hype, or is the current protein trend just another diet culture obsession?   I’m breaking it all down for you in this episode. You’ll hear:   How diet culture has co-opted protein as the current weight loss trend What protein is, why your body needs it, and how it’s digested (so you can use this knowledge to apply gentle nutrition to your eating) How to tell how much protein your body needs Ways to get in enough protein...

Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND she’s also a sports dietitian, so she has this really cool perspective on how we can combine the world of exercise with food freedom and intuitive eating and it’s SO REFRESHING!   You’re going to hear us talk about how common it is for people who are active to under fuel their bodies, and how this ends up backfiring.    Serena’s focus in her work is primarily around running, so you’ll hear us referencing...

In this action-packed episode I’m breaking down the quick and easy 5-minute morning journaling exercise that you can do that is going to help you feel more accepting of your body and improve your sense of “enoughness.”    We’ve been taught in SO MANY ways that our worth is dependent on the size and appearance of our bodies. How many times have you started your day feeling like crap about yourself because you got on the scale and didn’t like the number you saw, or you put on some pants and...

This episode is a BONUS Part 2 for my previous episode about ozempic, semaglutide and whether these GLP-1 drugs can coexist with intuitive eating. And boy, oh boy was that a juicy episode.    A lot of people were shocked by what I had to say. The discussion that happened inside my Facebook group following this episode was on fire, and so many great points were brought up, and in this episode I want to dig into some of those comments and keep this convo going.   I’m also going to be...

You’ve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. They’re all the rage right now for weight loss, and diet culture has certainly jumped on the bandwagon.   But if we set diet culture aside, can these medications be useful for someone who is trying to eat intuitively? Is it even possible to do intuitive eating if you’re taking a medication that messes with your appetite signals?    My answer might surprise you...it’s YES.    In...

Did you know that the frustration you feel about your eating and your weight is probably related to GRIEF?   You might be scratching your head, but after you listen to this episode you’re going to be nodding your head in total agreement.   There’s a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didn’t result in lasting weight loss, the money you spent on diets and shakes that didn’t make you permanently skinny, the social situations you...

When you first heard the term “intuitive eating,” what came to mind? Maybe you thought just eating when you’re hungry and stopping when you’re full. Or perhaps you assumed it meant you should simply eat whatever you want, whenever you want.    These are two common misconceptions of what intuitive eating actually is, and one of them is leading to a major mistake that I see over and over again in people who are trying to ditch dieting and eat intuitively.    In this episode, you’ll learn...

QUESTION: Are you worried that intuitive eating won’t work for you? Do you fear that you’re doomed to a life of struggling with food and your weight? It doesn’t have to be that way, I promise.   In this episode I’m sharing stories of other people who had these fears and how they worked through them, the steps they took to make peace with food (without ending up in a free-for-all with their eating), and what it was like for them after they had done this work.    You’re going to not only...

So you understand the basics of intuitive eating…now what? What happens next? That’s the question I’m answering in this episode.    Once you understand how the 10 principles of intuitive eating work, you’re not done with healing your relationship with food. In fact, I’d argue that you’re only just beginning. You can think of the 10 principles as the basics, and my hunch is that you want to go beyond the basis.    If you’re ready to FULLY have peace with food, for eating to feel easy, and...

If you’re confused by where nutrition fits in with intuitive eating, you’re not alone. In this episode I’m spelling out what “gentle nutrition” is and how it’s different from what we’re taught “healthy eating” looks like via diet culture.    I’ll be giving you practical strategies you can implement right away to honor your health with nutrition, as well as some key mindset shifts to help you look at food and nutrition different than you have before.    Here’s an overview of what you’ll...

There’s something we need to shift if we want to be more confident. (And, no, it’s not our macros or our workout routine).    We must look at confidence differently. We must stop equating confidence with a “look,” or with a number on the scale. Instead, we can approach confidence with gentleness, compassion and embracing our true selves.    Does that mean we can’t or shouldn’t strive for goals or changes in our lives? Of course not.   But it does mean that we might be better off...

What scares you the most about letting go of dieting? What are you afraid will happen if you aren’t trying to “be good” or “eat healthy?” When we can notice our fears and name them, it allows us to get curious about them and to work through them - rather than letting our fears control us and keep us stuck.   I would be willing to bet money on the fact that your fears about healing your relationship with food fall into these 2 categories: 1) Gaining weight, 2) Becoming unhealthy. (“OMG, is...

Do you ever feel like you’re confused or stuck with how to let go of dieting and listen to your body instead? You’re not alone! In fact, there are several roadblocks that make it harder to connect with your hunger signals - and today I’m going to break them down for you.    These are things that I’ve seen over and over again as a dietitian and a coach, and I know that if you can overcome these roadblocks you are going to start to see noticeable shifts in your relationship with food. You’re...

Want to hear me spill the tea on how I navigate intuitive eating myself? In this episode, I’m pulling back the curtain to share what it’s like to juggle intuitive eating personally AND for my kids and family as a working mom.   I’ll also be sharing some challenges that happened in 2023 that forced me to approach intuitive eating differently than I have before, and that pushed me way out of my comfort zone for how I relate to my body.   I don’t often record personal episodes, so I wanted...

Want to dig into intuitive eating, but not sure where to start? Or perhaps you have been trying it for a while and now you’re ready to get serious about doing it the right way with the tools and strategies that I use with my clients?   This episode is perfect for you!   We’re going to be digging into the top 3 tools that are ESSENTIAL when you’re trying to kickstart (or recharge) your intuitive eating process.    You’re going to hear:   Why these 3 tools in particular are...

The New Year is upon us and you know what that means….New Year’s resolutions, along with the constant pressure to “eat healthy” and start a wellness or fitness routine.   There’s certainly nothing wrong with wanting to improve your health or take care of your body. But the way that our culture tells us to do that in the New Year is a recipe for disaster, and rarely results in long-term behavior change or improvements in our health.   In this episode I’m going to share some strategies for...

The holidays are such a busy time, and fitting in exercise might seem next to impossible. That’s why in this episode we’re going to look at some fun and creative ways to approach exercise during the hustle and bustle of the holiday season (so that it doesn’t feel like just another chore on your endless to-do list).   I’ll also be sharing one of the *most powerful* mindset shifts you can make when it comes to your relationship with exercise - and it’s going to help you think SO differently...

In this episode I’m going to give you some tips, strategies and tools specifically for dealing with body image during the holiday season. Because let’s face it, being around people you haven’t seen in a while can be really challenging.   It’s hard to feel comfortable in your own skin when you’re worried about what other people are thinking about you, especially if your body has changed this past year.    So pull up a seat and let’s dish about how to proactively manage your inner critic,...

Have you ever been in a situation where someone comments on what you’re eating? Or perhaps they make a comment about your body or your weight? These comments can be so frustrating and triggering, and it’s hard to know how to respond.    The holidays are a prime time for these types of food and weight comments to happen because we’re around a lot of people, and our society is obsessed with theses topics.    In this episode I’m going to teach you the 3 levels of boundaries that you can use...

In this episode we delve into the intricate and often tangled relationship between eating healthy and the potential pitfalls that can lead to disordered eating. With the best intentions, many of us embark on a journey to better our health through dietary changes, only to find ourselves trapped in a web of restrictive habits and emotional turmoil around food.   Join me for this conversation with fellow dietitian, Marie-Pier Pitre D'Iorio, owner of The Balanced Practice who shares how...