Episodios

  • Get Some Sleep! EP 14

    Get Some Sleep! EP 14
    Sep 17 2024
    The Critical Link Between Sleep and Your Relationship with Food In this episode hosts, Nina Manolson and Jennie Kramer discuss the importance of sleep and its profound connection to how we manage food, hunger, and overall well-being. Their conversation touches on the challenges that affect lots of women, from balancing busy schedules to managing the impacts of hormonal changes and menopause, all of which disrupt sleep patterns and influence eating behaviors. Sleep and Hunger Signals Find out how sleep deprivation affects your body's hunger cues. Jennie explains how the body often confuses hunger, thirst, and fatigue, making it essential to pause and ask, "Am I hungry? Thirsty? Or just tired?" This check-in allows us to respond to our body's actual needs, instead of mistakenly reaching for food when rest is what’s truly required. “When we don’t get sleep, our hunger hormones, ghrelin and leptin, are out of balance, making it harder to know when we're full." — Nina Manolson The Psychological and Emotional Impact Nina highlights how a lack of sleep puts us into survival mode, impacting not only our cognitive functions but also how we interact with others. It becomes harder to be present, patient, and compassionate with ourselves and others when we're sleep-deprived. This creates a cycle where exhaustion drives us toward quick fixes, often in the form of unhealthy foods, to manage our energy and emotions. “When we don’t sleep, we’re in survival mode. We’re not at our most heart-wide open because we’re just trying to get through the day." — Nina Manolson Sleep as a Form of Self-Care The conversation shifts to the broader theme of how sleep is an essential form of self-care. Jennie brought up a powerful reflection on how women tend to put everything and everyone else first, leaving no time for themselves to rest and recharge. Sleep becomes a casualty of this over-scheduling, contributing to burnout and emotional eating. "We tend to fit it all in: our roles as professionals, parents, partners. Everything goes in the same pot, but we have to stop and say, ‘I need time for me.'" — Jennie Kramer If you’re struggling with your relationship to food, consider how much sleep you’re getting. Sleep deprivation disrupts hunger signals, reduces patience, and leads to emotional eating. By prioritizing rest, you're investing in your overall well-being—mentally, physically, and emotionally. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    29 m
  • Thriving Despite our Fat-Phobic World with Ragen Chastain EP13

    Thriving Despite our Fat-Phobic World with Ragen Chastain EP13
    Jul 11 2024
    Embracing Movement on Our Own Terms In a recent enlightening discussion with hosts Nina Manolson and Jennie Kramer, guest Ragen Chastain shares her experience with the often-complex relationship with movement. This conversation sheds light on how societal pressures and diet culture have influenced our views on exercise and body movement. The Influence of Diet Culture on Movement Ragen highlights the profound impact of diet culture on our perception of exercise. From a young age, we are taught to view movement as a preventative measure or punishment for weight gain, rather than a source of joy and well-being. She explains: “Diet culture starts so early... If from two years old you learn that movement is prevention of or punishment for being fat, there's no way to develop any kind of authentic relationship with fitness or movement" Shifting Perspectives on Movement Both Nina and Ragen emphasize the need to redefine our approach to movement. Instead of viewing it as a duty or punishment, they advocate for finding activities that genuinely bring pleasure and enhance our lives. Nina recounts an interaction with a client who was surprised by the idea that choosing enjoyable activities was an option to consider. Ragen adds that movement doesn’t need to be extensive or painful to be beneficial. Even small amounts of activity can have positive health effects, dispelling the myth that more intense exercise is always better. Health at Every Size and Medical Advocacy Ragen’s journey towards advocating for Health at Every Size (HAES) was driven by her realization that long-term weight loss is rarely sustainable and often harmful. She stresses that health should not be seen as a moral obligation or a measure of worthiness, but as a personal and individualized goal. The conversation also touched on the importance of systemic change in healthcare to accommodate all body sizes. Ragen points out the structural weight stigma in medical settings and stresses the need for inclusive healthcare practices. This shows up in all sorts of other parts of life as well. Jennie highlights this happens when we fly and the unkind way that things like smaller seats and seat-belt extenders impact us. Ragen explains how she handles that and highlights her privilege and shares why she chooses to be an advocate for herself and others. What can you do? Remember that movement should be enjoyable and tailored to individual preferences. Diet culture’s influence on exercise can be harmful and needs to be challenged. Health at Every Size promotes a weight-neutral approach to well-being. Systemic change is needed in healthcare to address structural weight stigma. · Be an advocate for yourself, ask for the support you need from your healthcare practitioner. Resources: Connect with Ragan Instagram Newsletter – Weight and Healthcare Monthly Workshops and Articles Health Sheet Library Connect with Jennie and Nina Website Learn more about your ad choices. Visit megaphone.fm/adchoices
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    36 m
  • Food Prep Made Easy! Reframe Your Relationship with Food and Cooking EP 12

    Food Prep Made Easy! Reframe Your Relationship with Food and Cooking EP 12
    Jun 27 2024
    Reframe Your Relationship with Food and Cooking This episode has co-host Jenny Kramer talking with co-host Nina Manolson about how she learned to cook. It also highlights our relationship to food and what that means to each of them. Together they explore the idea that cooking can be enjoyable and manageable for everyone, regardless of skill level or background. It challenges the notion that complex recipes and fancy presentations are essential for a successful kitchen experience. If you love cooking or if you find yourself feeling less-than-inspired to fix your own dinner, this episode will provide new insights that will have you looking at things in a new way. You’ll come away with a better understanding of why food can be self-care and what to do if you aren’t a “natural” in the kitchen. Find inspiration and new ways to think about food preparation, cooking and what can work best for you. · Cooking can be an act of self-care: Even if you're not a natural chef, preparing food for yourself can be a form of self-love and nourishment. It’s not just about following a recipe, it can also be about creating something you love. · Focus on what you enjoy: Instead of getting overwhelmed by elaborate dishes, choose simple recipes or techniques you find pleasurable. Cooking isn’t a performance, it’s a creation and it’s okay to do it your way. · Embrace imperfection: Don't be afraid to experiment and make mistakes. The goal is to have fun and create something edible, not achieve culinary perfection. It’s also okay to do what Nina did and make the same thing that you know you like and you know will turn out well. · Find your cooking style: There's no right or wrong way to cook. Whether you meticulously follow recipes or prefer to improvise, embrace your approach. Don’t feel restricted by rules if that bothers you, or follow a recipe to the letter if that means less stress while you’re in the kitchen. · Make it personal: Use cooking as a way to connect with your heritage and cultural background. Food is often a part of our traditions and celebrations. What was the special dish that you had on your birthday or what’s the passed-down-through-the-generations recipe? Can you make that or make it your own? Give yourself permission. Even if you don’t want to cook very much (or ever) give yourself permission to have food that you enjoy at home. Allow yourself to eat intuitively so when your body wants a piece of fruit or a bit of granola, you can have an option that you enjoy at home. We all deserve to eat well, to be patient and curious and have some fun making food that tastes good, provides nourishment and makes us feel cared for. Connect with Jennie and Nina Learn more about your ad choices. Visit megaphone.fm/adchoices
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    34 m
  • The Swimsuit Edition- At Every Size! With Manny Martins-Karman EP11

    The Swimsuit Edition- At Every Size! With Manny Martins-Karman EP11
    Jun 13 2024
    For too many women, what to wear, how to dress and all the decisions around fashion brings anxiety. It can be so stressful that many avoid thinking about how they really feel and what makes them happy. Today’s conversation is going to spark a welcome bit of joy around all things wardrobe related. In a captivating discussion with hosts Nina Manolson and Jennie Kramer, Manny Martins-Karman, an extraordinary artist and social media influencer, shared her journey of self-acceptance and the transformative power of fashion. Manny’s vibrant presence and unique style serve as an inspiration for women to embrace their bodies and express themselves unapologetically. Fashion as a Form of Self-Love and Expression Manny’s approach to fashion is deeply personal and joyful. She emphasizes the importance of dressing in a way that makes you happy and projects your inner joy to the world. “If you feel joy and are happy in what you wear, you will project the same to those around you. Unapologetically dress for yourself”. This philosophy is at the heart of her influence, encouraging women to celebrate their individuality through their clothing and style choices. Overcoming Body Image Challenges Manny candidly discussed her journey towards self-acceptance, acknowledging that it’s an ongoing process. She stressed the importance of representation and surrounding oneself with others who look similar to foster a sense of belonging. “When you see representation, you feel like you're not alone. You feel like, okay, I belong”. This sense of community has been crucial in helping her feel confident to embrace their bodies as they are. The Healing Power of Nature and Embodiment Manny finds solace and empowerment in nature, particularly the ocean and the sun, which help her reconnect with her body and appreciate its presence. “When I'm in the sun and I'm in the ocean, there's healing power in those things. And I find that everything else just melts away and it doesn't matter”. This connection with nature enhances her sense of embodiment and self-love. The Importance of Play and Creativity in Fashion Manny highlights the joy and creativity that fashion can bring into one’s life. She encourages women to experiment and play with their wardrobe, making choices based on what makes them feel good. “How am I going to be a little bit more playful, a little bit more joyful in something? But trust your gut when you see something you love”. This playful approach helps women rediscover the fun in dressing up and expressing their true selves. These insights and experiences offer a refreshing perspective on fashion and self-love. By embracing joy, representation, nature, and playfulness, you can transform your relationship with your body and clothing, ultimately fostering a more positive and empowering self-image. We’d love to know what do you wear that makes you feel beautiful! Connect with Jennie and Nina Connect with Manny Martins-Karman Learn more about your ad choices. Visit megaphone.fm/adchoices
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    36 m
  • Oprah, Weight Loss Drugs & Food Noise EP10

    Oprah, Weight Loss Drugs & Food Noise EP10
    Jun 6 2024
    Body Image, Weight Loss, and Food Noise: What You Need to Know Hosts Nina Manolson and Jennie Kramer unpack the cultural messages around weight loss and weight loss drugs, specifically the GLP-1 medications. They also delve into the concept of "food noise" – that constant chatter in our heads about food and body size. Oprah isn’t the only celebrity to use weight loss medication, but she may be the most visible in terms of messaging. She recently shared her experience using the GLP-1 drug and Jennie and Nina are talking about all of it on this episode. Before jumping into the points discussed, they remind you that there is no judgment here. Everyone has body autonomy, and they want listeners to know that means you get to decide what to do with and for your body and your health. A weekly injection may seem like a quick and easy way to silence the food noise in our brains, but is that what we want? Jennie asks if maybe that’s our body’s intuitive wisdom trying to get us to listen and pay attention to our bodies. They also discuss the implications of this option. It’s likely a life-long medication that will always be necessary, and it’s not known if that’s going to be safe. Jennie shares her take on Oprah’s comments about body-shame that she experienced for all of her life. Shame that was piled on because of her weight, her body size, her body shape. The message she heard was the way to eliminate her shame is to be in a thin body. That’s the legacy diet-culture message. Your body size and shape are wrong, so you must change. That’s what leads to restrictive eating, and dissatisfaction with our bodies. It’s why so many are willing to take medication that may be dangerous all in an effort to change our body image. What if instead of a new medication we try to have a conversation with our body? How good would it feel to be relaxed around food because we’ve listened to our body, and we know what makes us feel our best? Consider therapy approaches like Internal Family Systems (IFS) to understand and heal the parts of you that contribute to food noise. Take some time to focus on the inner self instead of trying to alter your body shape and size. We’re reminded to develop a gentler inner voice. Challenge the negative messages from diet culture and societal pressures. Practice gratitude for your body and what it allows you to do. Remember: There's no quick fix to food noise or body image issues. Listen to your body, develop self-compassion, and consider alternative solutions that address the root cause of the problem. Connect with Jennie and Nina Learn more about your ad choices. Visit megaphone.fm/adchoices
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    32 m
  • Compare & Despair with Jennie Kramer & Nina Manolson EP9

    Compare & Despair with Jennie Kramer & Nina Manolson EP9
    Mar 8 2024
    Co-hosts Nina Manolson and Jennie Kramer are back and today they’re talking about how we all compare ourselves to others and the negative consequences of this behavior. Imposter syndrome is real, for even the most accomplished and confident among us. Hear how this has shown up for both Jennie and Nina and how they address it for themselves and how they help their clients with this universal issue. Steps to combat negative comparisons: o Limit exposure to social media and other sources that promote unrealistic beauty standards. o Practice self-compassion and remind yourself of your own unique strengths and qualities. o Focus on the present moment and appreciate your body for what it can do. o Surround yourself with positive and supportive people. Connect with Jennie and Nina Learn more about your ad choices. Visit megaphone.fm/adchoices
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    26 m
  • What are you Grieving? EP8

    What are you Grieving? EP8
    Mar 8 2024
    Listen to this in-depth conversation between Nancy Loeffler and hosts Jennie Kramer and Nina Manolson about Nancy's journey through grief and her book, "The Alchemy of Grief: Your Journey to Wholeness." Nancy shares her personal story of loss, the process of excavating her life to find meaning and purpose after her daughter's death, and the importance of acknowledging and processing grief in its various forms. Connect with Nancy The Alchemy of Grief: Your Journey to Wholeness Connect with Jennie and Nina Embracing Grief as a Transformative Journey: Grief can be a catalyst for personal growth and transformation, leading individuals toward a deeper understanding of themselves and their purpose in life. Coping Strategies for Navigating Grief: Journaling, artwork, and other creative outlets can provide valuable ways to express and process emotions during the grieving process. Building Resilience Through Trust and Acceptance: Resilience develops as individuals learn to trust the process of grieving and embrace the full spectrum of emotions. Acceptance of daily griefs and self-compassion are essential components of this journey. Finding Meaning and Purpose After Loss: By excavating their lives and engaging in inner work, individuals can find meaning and purpose even in the midst of grief and tragedy. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    29 m
  • : My Partner’s Weight Loss Journey: What to Expect and How to be Supportive EP7

    : My Partner’s Weight Loss Journey: What to Expect and How to be Supportive EP7
    Mar 8 2024
    When one partner embarks on a weight loss journey, it can have a significant impact on the other partner, even if they are not actively trying to lose weight themselves. This blog post explores the different ways this can happen, and offers tips for navigating these challenges. Key points: • Partners of people who are losing weight may experience envy, insecurity, and a feeling that their own body is being judged. • The way weight loss is achieved can also be a source of tension, especially if it involves quick fixes, surgery, or medications. • Social situations can be difficult for partners of people who are losing weight, as they may be bombarded with comments about their partner's appearance. • It's important to remember that body size is not the only thing that matters, and that compliments can be focused on other aspects of a person. Resources: Fat Talk: Parenting in the Age of Diet Culture Connect with Jennie and Nina Learn more about your ad choices. Visit megaphone.fm/adchoices
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    29 m