Episodios

  • EP 259: Metabolism Myths Debunked ~ Why Your Body Isn't Broken After Disordered Eating + Hypermetabolism in Recovery

    EP 259: Metabolism Myths Debunked ~ Why Your Body Isn't Broken After Disordered Eating + Hypermetabolism in Recovery
    Dec 26 2025
    Worried that years of disordered eating have permanently damaged your metabolism? You're not alone. In this Coaching Over Coffee episode, Lindsey addresses one of the most common fears in eating disorder recovery: "Is my metabolism broken?" The truth might surprise you—and it's actually incredibly hopeful. What You'll Learn in This Episode The truth about metabolism: What it actually is and how it works in your bodyCan you break your metabolism? Spoiler alert: No, but you can slow it down (and speed it back up!)The myth of "calories in vs. calories out" and why this oversimplified formula doesn't tell the whole storyWhat happens to your body during restriction: How your metabolism, digestion, heart rate, and body temperature all slow down to conserve energyHypermetabolism in recovery: Why your body goes into "high gear" during the restoration processScience-backed hope: Research showing metabolic changes are fully reversibleHow to boost your metabolism: Practical steps to work WITH your body instead of against itSet point weight explained: Understanding when your body reaches its optimal performance state Key Takeaways Your metabolism isn't broken—it's adaptive. When you restrict food intake over months or years, your body learns to conserve energy by slowing down non-essential functions. Think of it like turning off lights in the house to save power. Research proves recovery is possible. A University of North Carolina study found zero metabolic differences between women who never had eating disorders and those fully recovered from anorexia and bulimia. All metabolic changes are fully reversible. 50-80% of your energy goes to resting functions. Your body needs fuel for basic organ function, tissue repair, fighting infections, physical activity, and digesting food—all before you even get out of bed. The opposite of the disorder is the path to healing. Stop restricting. Start fueling. Embrace food variety. Let go of rigid routines. Prioritize hydration, quality sleep, and self-care. Your body knows better than you think. At set point weight, your metabolism normalizes and your body operates at peak performance—not where society says you should be, but where your body thrives. Quotes from This Episode "You can slow down your metabolism and you can speed up your metabolism, but you can't break your metabolism. It's not ruined, it's not wrecked." "Your body doesn't care how you think it should look, or what society says is the best or the trendiest. Your body cares about its optimal function." "The lie that your eating disorder mind is telling you—that your metabolism is ruined—is just to keep you stuck, to make you believe there's nothing you can do to fix this." "Your body will heal itself, but you must learn to trust and to honor it. It's a two-way street." Resources Mentioned Harvard Medical School research on metabolism variabilityUniversity of North Carolina and Chapel Hill study on metabolic recovery What's Next? If you're tired of missing the magic in your life because you're trapped in those eating disorder thoughts that are eating away at your mind—I want you to take a stand. 💛 Fill out a client application and let's talk about how we can make this season about presence, not perfection. 💛 I'm taking a couple more applications for the new year for personalized coaching and my Freedom Formula experience. 👉 Visit www.herbestself.co to apply No more missing moments. No more letting the ED steal your holidays. Let's make this season different. Ready to sign up for our recovery support group? www.herbestself.co/recoverycollective 📧 Email Lindsey: info@lindseynichol.com 🌐 Apply for Recovery Coaching: www.herbestself.co 💕 Join the Community: www.herbestselfsociety.com Limited spots available for fall coaching - only 2 slots remaining Connect with Lindsey: 🌟 Website: www.herbestself.co 🌟 Instagram: @thelindseynichol 🌟 Client Application: HBS Co. Recovery Coaching - Client Application - Google Forms Love this episode? Here's how you can support the show: 💕 Share it with a woman who might need to hear this message 💕 Leave a review on Apple Podcasts - it helps other women find the show 💕 Screenshot and tag @thelindseynichol if any of these steps help you this week! Remember, beautiful: Your worth is not measured by how perfectly you do recovery. Healing isn't linear, progress over perfection always, and you are exactly where you need to be right now. Her Best Self with Lindsey Nichol is a podcast for women in eating disorder recovery who are ready to break free from perfectionism, people-pleasing, and diet culture to live authentically and wholeheartedly. *While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating ...
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    11 m
  • EP 258.5: Missing Christmas Magic Because of Your ED? 3 Ways to Choose Presence Over Perfection🎄**Must Listen Fav!**

    EP 258.5: Missing Christmas Magic Because of Your ED? 3 Ways to Choose Presence Over Perfection🎄**Must Listen Fav!**
    Dec 23 2025
    The holidays are here. And if you're struggling with an eating disorder, you know exactly what that means—anxiety, overwhelm, and missing the magic happening right in front of you because you're stuck in your head, counting, calculating, and controlling. But what if this year could be different? In this fan fav, I'm getting real about how the eating disorder literally steals decades of precious moments from your life. How many Christmases have you missed because you were trapped in those ED thoughts? How many family gatherings have you sat through physically present but mentally a million miles away? Here's the truth: The present moment is your present. And it's time to stop letting your eating disorder be the Grinch that steals your holiday joy. I'm sharing a powerful realization I had while standing in line with my boys to see Santa—how they were fully immersed in the magic while everyone else (myself included) was rushing, stressing, and missing it. And it reminded me: recovery happens in the NOW. Not in the past with regrets. Not in the future with anxiety. Right here. Right now. In this episode, you'll discover: Why the eating disorder wants to pull you out of the present moment (and how to fight back)The shocking statistics about anxiety during the holidays (and why being present is actually a recovery tool)How 89% of individuals who practice mindfulness during recovery report better outcomes3 practical ways to choose presence over perfection this holiday seasonWhy your recovery is the most magical gift you can give yourselfHow to focus on connections over calculations at family gatherings If you're tired of missing the magic. If you're done letting your ED steal another Christmas. If you're ready to be HERE for the moments that matter—this episode is your holiday recovery guide. The present is your present, sis. Let's unwrap it together. KEY QUOTES FROM THIS EPISODE 💛 "The present is your present. And what I wanted to show up and talk to you about today was how you can be present right now in the magic of the season." 💛 "When you're struggling with an eating disorder, it literally sucks decades, all the good moments from your life. So many moments are missed because you were caught up in those eating disorder thoughts." 💛 "The magic of recovery, just like the magic of Christmas, it happens in the now. It happens in the present. And it happens when we choose to be here, even when it's super, super uncomfortable." 💛 "The eating disorder wants to pull you into the past with regrets or push you into the future with anxiety. But recovery, recovery happens right here, sis. It's right now." 💛 "Connections over calculations. Remember, perfect moments aren't perfectly planned." 💛 "While your eating disorder is trying to steal your holiday joy, she is a true Grinch. You have the power to choose differently." POWERFUL STATISTICS SHARED IN THIS EPISODE 📊 The average person spends 47% of their waking hours thinking about something other than what they're currently doing—and for those in recovery, that percentage can be even higher. 📊 92% of people report higher anxiety during the holidays 📊 73% of those in recovery say they struggle more with being present during celebrations 📊 89% of individuals who practice being in the moment and are mindful during recovery report better outcomes—not only in how they experience the holidays, but in how they supercharge their recovery forward. The takeaway? Being present isn't just a nice idea. It's not just a Christmas card quote. It's actually a recovery tool. 3 PRACTICAL WAYS TO STAY PRESENT THIS HOLIDAY SEASON 1. CREATE A PRESENT ANCHOR Choose a holiday symbol—a Christmas tree, a star, an ornament, whatever is meaningful to you. When you see it, take three deep breaths (check out my mindful meditation episode for guidance). Use this symbol as a grounding tool to come back to the present moment. We're not going to let our minds tell us the direction we're going. We're going to be intentional about what we give our thoughts and time to. 2. PRACTICE THE GIFT OF PRESENCE Put your phone away. Seriously. Don't just say you're going to do it—actually do it during family activities. Engage in conversations. Notice what you can see, touch, and hear around you. Get fully immersed. Example: If you have kids, commit to watching a Christmas movie WITHOUT getting up to do the next thing on your to-do list. Sit there. Be present. Let your mind have space where you're not thinking about the next thing. 3. HONOR YOUR RECOVERY IN THIS MAGICAL MOMENT Take each meal one bite at a time. Focus on connections over calculations. Remember: perfect moments aren't perfectly planned. The eating disorder will leave you isolated, wanting to avoid conversations—but engage in them anyway. This gives you the gift of presence and lets your mind have space. THE TRUTH ABOUT HOLIDAY GATHERINGS IN RECOVERY I shared a personal story from a recent family ...
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    14 m
  • EP 258: Start Eating Disorder Recovery Before You Feel Ready ~ Taking Your First Step to Freedom + 100K HBS🎙️Celebration🎉

    EP 258: Start Eating Disorder Recovery Before You Feel Ready ~ Taking Your First Step to Freedom + 100K HBS🎙️Celebration🎉
    Dec 19 2025
    Sis, if you've been waiting to feel ready before starting your eating disorder recovery journey, this episode is for you. The truth is, you'll never feel completely ready—and that's exactly why you need to start now. In this powerful episode, I'm sharing why waiting for perfect conditions is just another way the eating disorder keeps you trapped, the personal story of how my own eating disorder began (and why I waited years to start recovering), and the faith step that changed everything for me. Plus, we're celebrating a HUGE milestone: 100,000 podcast downloads! Thank you for being part of this community of brave women choosing freedom over fear. As we head into 2026, don't let another year pass while you're still stuck. This could be the moment everything changes—if you're willing to start before you're ready. 🎯 IN THIS EPISODE YOU'LL DISCOVER: ✨ Why you'll never feel "ready" to start recovery (and why that's okay) ✨ The moment my eating disorder began at age 13 in a dance studio—and the rejection that changed everything ✨ What a "faith step" really means and how it differs from feeling confident ✨ The brutal truth about waiting for the "right time"—and how many New Years have already passed ✨ Scripture-based wisdom (Proverbs 3:5-6) on trusting God's path even when you can't see the full journey ✨ How starting creates momentum—even when you're terrified ✨ Two ways to get support on your recovery journey right now ✨ Why inspiration without action keeps you stuck (and what to do instead) 💡 KEY TAKEAWAYS "You will never feel ready. And that's exactly why you need to start now." Starting creates momentum. You don't need to see the whole path—you just need to take the next step.Recovery doesn't wait for readiness. I didn't wait to feel ready to develop an eating disorder. Why should recovery be different?Faith steps > Perfect conditions. Proverbs 3:5-6 reminds us: "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight." Start walking, and THEN the path becomes clear.The eating disorder lies to you. It tells you to wait until after the holidays, after you lose weight, after you feel more in control. Those "afters" never come.Another year will pass regardless. You can end 2025 exactly where you are now, or you can look back at THIS moment as when everything changed.Inspiration without action is just noise. That stirring in your heart? That's God inviting you into something greater. But you have to respond. 🙏 FEATURED SCRIPTURE Proverbs 3:5-6 "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight." Notice it doesn't say, "Wait until the path is straight and THEN start walking." It says submit to Him, start walking, and THEN the path becomes straight. 📖 MY STORY: THE DANCE STUDIO At thirteen years old, I was a competitive figure skater who lived for the ice and the studio. During dance conditioning, the instructor called out, "Get in line by size!" Everyone shuffled around, sizing each other up. I stood there frozen, unsure where I belonged. When I took a step, I heard: "Not here." Not mean. Just matter-of-fact. But in that moment, everything changed. The joy I felt became fear. Every mirror became an assessment. Within weeks, I started making excuses and eventually stopped going altogether. That's when I began changing what I ate. Trying to shrink myself to fit into a line where I thought I belonged. That was the beginning of my eating disorder. I didn't wait to feel ready for that. But recovery? I waited for YEARS thinking I needed to feel ready first. 🎉 CELEBRATING 100K DOWNLOADS! We just hit 100,000 downloads on the Her Best Self Podcast! This milestone isn't just about numbers—it's about YOU. Every brave woman who presses play and says yes to healing. Every person who keeps showing up even when it's hard. And here's the full-circle moment: I started this podcast before I felt ready. I had no idea it would reach 100,000 downloads. I had no guarantee anyone would listen. But I did it scared. I did it imperfect. I did it before I had it all figured out. And look where we are now. The same is possible for YOUR recovery journey. ❤️ 💪 READY TO TAKE ACTION? If you're feeling that stirring in your heart—that little voice saying "maybe it's time"—I want to invite you into something: OPTION 1: The Recovery Collective (Group Support) A small, intimate group of brave women who meet every other week to: Share recovery wins and strugglesGain accountability and supportReceive coaching in a sacred spaceShow up as the messy, imperfect, beautiful work-in-progress you are Investment: $97/month Learn More: www.herbestself.co/recoverycollective OPTION 2: 1:1 Private Coaching Personalized support where we dive deep into: YOUR specific struggles and food rulesYOUR unique triggersA ...
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    16 m
  • EP 257.5: Silence Your Inner "Mean Girl" ~ The 7 Voices Keeping You in Quasi-Recovery (& How to Stop Them) **Must Listen Fav!**

    EP 257.5: Silence Your Inner "Mean Girl" ~ The 7 Voices Keeping You in Quasi-Recovery (& How to Stop Them) **Must Listen Fav!**
    Dec 16 2025
    That voice inside your head—the one that tells you you're not good enough, that you need to be perfect, that you're a failure if you rest—she's keeping you stuck. And it's time to silence her. In this episode, we're diving deep into the seven inner critics that are holding you hostage in quasi-recovery. These voices? They're the reason you can't move forward. They're the reason you feel trapped in the exhausting cycle of trying and failing, restricting and controlling, never feeling like you're doing it right. But here's the truth: 80% of your thoughts are negative, and 95% of them are repetitive. No wonder you feel stuck. No wonder you lack motivation. No wonder you believe the lies that you'll always be this way. The good news? You can change your thoughts. And when you change your thoughts, you change your entire life. In this episode, you'll discover: What your inner critic is and how it developed in early childhoodThe 7 types of inner critics: Perfectionist, Inner Controller, Taskmaster, Destroyer, Underminer, Molder/People Pleaser, and Guilt TripperWhich inner critic is running the show in YOUR mind (and how to identify it)Why your inner critic isn't wrong—it's just a part of you that needs more loveHow to reframe your negative thoughts and shift your perspectiveA powerful reflection exercise to help you silence your mean girl once and for all If you're tired of feeling controlled by that voice in your head, if you're ready to stop believing the lies, and if you're done staying stuck in quasi-recovery—this episode is for you. It's time to be the boss of you. Not your eating disorder. Not your inner critic. You. KEY QUOTES FROM THIS EPISODE 💛 "It's not who you are that holds you back, sis. It's who you think you're not." 💛 "Your inner critic is just that part of you that needs more love, more compassion. You're the boss, not your eating disorder." 💛 "When you change the way that you think, you change your entire life. When you can change your mind, you can recover from your eating disorder." 💛 "80% of our thoughts are negative and 95% of our thoughts on the daily are repetitive. No wonder why you lack motivation. No wonder why you think you're always gonna be here." 💛 "You are the boss of you. You are not a quitter. You are creating a new version of you." THE 7 INNER CRITICS EXPLAINED 1. THE PERFECTIONIST Sets unrealistic standards and makes you feel inadequate when you don't achieve them. Your self-worth depends on achievement, and mistakes feel catastrophic. 2. THE INNER CONTROLLER Tries to control impulsive behaviors around eating, drinking, or spending. When you slip up, this voice shames you: "You should have known better. You have no willpower." 3. THE TASKMASTER Pushes you to keep going without rest. Fears you'll become "lazy" if you stop. Makes you believe you have to exercise every day or you're unworthy. 4. THE DESTROYER Makes direct attacks on who you are as a person. Tells you you're worthless, broken, a waste of space. This one breeds depression and keeps you trapped. 5. THE UNDERMINER Keeps you small and afraid to take risks. Paralyzes you from believing freedom is possible. Says, "Why try when you're gonna fail anyway?" 6. THE MOLDER (People Pleaser) Makes you adapt and mold yourself to fit in with others. You cut calories, follow rules, stay in your lane—all to be liked and accepted by everyone else. 7. THE GUILT TRIPPER Keeps a record of all your wrongs and never lets you move forward. Reminds you of past failures and says, "This is just who you are. This is your karma." REFLECTION EXERCISE (5-10 MINUTES) As you listen to this episode, I want you to identify which inner critic(s) show up most frequently for you. Then, spend 5-10 minutes reflecting: ✨ What are the constant nagging thoughts she says to you? ✨ What is the voice inside your mind constantly telling you? ✨ How are these thoughts simply not true? ✨ What data do you have to prove your mind could be lying? Now, act as your own BFF, your own ally, your own coach: If your thought is: "I'll never recover" → Shift it: "I'm healing and learning. I'm not there yet, but I'm going there."If your thought is: "This is just too hard" → Shift it: "The more I practice doing the opposite action, the easier it gets."If your thought is: "I always go back to unhealthy patterns" → Ask: "What are some different actions I can take right now so that doesn't happen? How can I show up for my true self?" RESEARCH MENTIONED 📊 According to the National Science Foundation: You think approximately 60,000 thoughts per day80% of those thoughts are negative95% of those thoughts are repetitive This is why you feel stuck. But you can change this pattern starting today. RESOURCES + SUPPORT Ready to silence your inner critic with personalized support? 💛 Work With Me 1:1 - I provide deep accountability, connection, and personalized coaching to help you navigate your inner critics, shift your perspective, and find ...
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    21 m
  • EP 257: Cozy, Not Lazy ~ Why Rest is Revolutionary in Eating Disorder Recovery + What "Wintering" Teaches Us

    EP 257: Cozy, Not Lazy ~ Why Rest is Revolutionary in Eating Disorder Recovery + What "Wintering" Teaches Us
    Dec 12 2025
    What if rest isn't laziness—it's wisdom? What if slowing down isn't a setback—it's the most revolutionary thing you can do in recovery? In this episode, we're diving into the concept of "wintering"—the intentional act of stepping back, slowing down, and allowing yourself to rest and recharge, just like nature does. If you're in eating disorder recovery, this might feel like an absolute riot. Because your ED has convinced you that rest is weakness, that comfort must be earned, and that slowing down means you're flawed. But sis, it's time to dismantle those lies. Winter is the season of recovery. It's preparation time. It's when the earth takes what it needs so that spring can even happen. And you? You're allowed to do the same. In this episode, you'll discover: What "wintering" really means and why it's essential for recoveryWhy the eating disorder makes you feel bad about comfort (and why that's a lie)How to reframe rest as "cozy" instead of "lazy"Why your body knows exactly what it needs—and how to start listeningThe beautiful truth about finding your own spark in the gray seasonHow winter's silence gives you the choice to finally hear yourself If you've been running on empty, pushing through exhaustion, or feeling guilty every time you slow down—this episode is your permission slip. Rest is not laziness. Rest is natural. And you deserve it. KEY QUOTES FROM THIS EPISODE 💛 "You are allowed comfort. You are allowed to wrap yourself in a soft blanket. To eat warm, nourishing food. To sleep in. To say no. To take up space without earning it." 💛 "What if wintering isn't lazy—it's cozy? What if it's not weakness—it's wisdom? What if rest isn't a setback—it's natural?" 💛 "If plants and the earth are resting, so can you. The trees aren't apologizing for losing their leaves. The ground isn't hustling through winter. Nature understands that rest is not optional; it's essential." 💛 "Winter is the slow-down, the search for self. It's the pause that says, 'Who am I when I'm not running? Who am I when I stop proving? Who am I when I just... am?'" 💛 "This is not laziness. This is survival. This is healing. This is how you prepare for your spring." IN THIS EPISODE, WE EXPLORE: ✨ The concept of "wintering" and why it matters in eating disorder recovery ✨ How the ED voice makes rest feel impossible—and how to challenge it ✨ Why comfort is not something you have to earn ✨ The difference between "cozy" and "lazy" (spoiler: rest is natural, not flawed) ✨ How your body already knows what it needs—you just have to listen ✨ Why winter's gray helps you see your own color and spark ✨ The gift of silence and choosing to listen to yourself ✨ How to give yourself permission to rest without guilt or shame Ready to Get Support for the New Year Ahead? You don't have to winter alone. Recovery Collective: Group support program with 2x monthly coaching calls and community chat~ www.herbestself.co/recoverycollective One-on-One Coaching: Personalized support to help you discover your true identity and walk in freedom. Learn more and apply at www.herbestself.co Connect with Lindsey Nichol: Website: www.herbestself.co Apply for Coaching: www.herbestself.co Instagram: @thelindseynichol Facebook Community: www.herbestselfsociety.com Share This Episode: Know someone who desperately needs to rest and give herself grace but refuses to "winter"? I'd love for you to share this one. +If this shifted something in you, please: Leave a rating and review on Apple PodcastsShare on social media and tag @thelindseynicholScreenshot your favorite quote and post it Subscribe & Review: If this episode resonated with you—please subscribe to Her Best Self wherever you listen to podcasts and leave a review. Your reviews help other women who are tired of perfectionism and living trapped in their mind and body find this show and realize they're not alone. Share this episode with a friend who needs to hear the truth! About the Host Lindsey Nichol is a former competitive figure skater turned God-led entrepreneur, boy mom, and digital CEO. She understands how core beliefs formed in childhood can create and maintain eating disorder patterns, and she's passionate about helping women identify and transform these beliefs to find lasting freedom. If this episode helped you feel hopeful again and remember your worth isn't found in your body or on your plate, please share it with someone who needs to hear this message. Your support helps more women break the chains of limiting beliefs. *While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
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    13 m
  • EP 256: Press Play When Anxious▶️~ 3 Guided Meditations to Calm Pre-Meal Panic + Body Image Struggles in ED Recovery

    EP 256: Press Play When Anxious▶️~ 3 Guided Meditations to Calm Pre-Meal Panic + Body Image Struggles in ED Recovery
    Dec 9 2025
    Sis, this season can be all the chaos. It's time you be present with yourself, take a step back, allow yourself rest, peace, and grace. Friend, you owe you. This episode is DIFFERENT. This isn't just host Lindsey Nichol talking - it's Lindsey GUIDING you through 3 calming meditations specifically designed for your recovery journey. Save this episode. Bookmark it. Come back to it whenever you need it. This time of year, anyone can feel overwhelmed by holiday chaos. But for someone with an eating disorder, the anxiety can be crippling. Pre-meal panic. Body image triggers. Overwhelming thoughts that feel impossible to quiet. Lindsey has walked this path. She knows how overwhelming those thoughts and feelings get, especially during the holidays. That's why she created these simple, powerful meditations to be your companion whenever you need to: Calm pre-meal anxiety before eating with familyGround yourself during a body image crisisShow yourself compassion on the hardest days Whether you're struggling with pre-meal anxiety, having a hard day with your body image, or just need a moment to ground yourself - press play on this episode. Come back to this episode when you're feeling overwhelmed, when you're feeling not enough, and when that anxiety feels like it's on overdrive. The 3 Guided Meditations: Meditation #1: Pre-Meal Calming Meditation (For Anxiety Before Eating) When to use this: Before lunch or dinner when anxiety feels highestWhen sitting down with family for mealsWhen you feel panic rising about food choicesWhen the ED voice is loudest before eating What Lindsey guides you through: Finding comfortable seated positionGentle breathing to become presentNoticing thoughts like clouds passing in the skyHand-on-heart, hand-on-belly groundingAffirmations: "I give my body permission to be nourished""I choose to feed my body with compassion""Food is my medicine. This is a good thing""This is one step in my recovery journey" Breathing mantras: "I am stronger than the eating disorder voice""I have the wisdom to nourish my body""I am more than my body" Duration: ~5 minutes Key truth: These quiet moments of connection with yourself are powerful. This helps you separate from the ED voice and reconnect with your TRUE self. Meditation #2: Body Image Grounding Meditation (For Body Hate Days) When to use this: When you're having a hard body image dayWhen "feeling fat" is overwhelmingWhen critical thoughts about your body won't stopWhen you need to reconnect with gratitude for your body Important reminder: "Feeling fat" isn't actually a feeling - it's often your body's way of telling you something else is going on emotionally. What Lindsey guides you through: Comfortable position (seated or lying down)Noticing where your body contacts the ground (grounding)Body scan from feet to head with gentle awareness: Feet: Connecting to the ground, wiggling toesLegs: Getting stronger, supporting youCore/Stomach: Your true strength, your center (not to be micromanaged)Chest: Rising and falling with each breathArms/Hands: Tools to express love, create amazing thingsHead: Houses thoughts AND dreams, desires, wishes Acknowledging judgmental thoughts without judgmentThanking your body for what it allows you to doSelf-hug + gratitude: "Thank you for allowing me to walk, breathe, be grounded" Key practice: When critical thoughts arise, simply say "I notice I'm having a judgmental thought," then return to observing with curiosity. Duration: ~7 minutes Key truth: Your body is not your enemy. It's not up for negotiation. It's your HOME - where you live. Meditation #3: Self-Compassion Meditation (For Suffering + Hard Moments) When to use this: When you're feeling overwhelmedWhen you don't honor or love yourselfWhen you don't know where to turn nextWhen you need to be as kind to yourself as you'd be to a friend What Lindsey guides you through: Thinking of a recent challenge in recoveryNoticing emotions and physical sensationsHand over heart, feeling steady heartbeatAffirmations: "This is a moment of suffering""Suffering will pass - it's part of life and recovery""I can be kind to myself in this process" Imagining a friend facing the same challengesAsking: "What would I say to them? How would I support them?"Offering yourself that same grace: "I'm doing the best I can""Recovery takes time""I'm worthy of patience and understanding" Key practice: You deserve the same kindness you'd offer your friend, mom, or sister. Duration: ~5 minutes Key truth: Your ED voice may be loud this season, but it doesn't have to control you or your actions. Key Reminders Throughout: Thoughts Are Like Clouds: They can come in (like your breath) and flow out (like your exhale) without you grabbing onto them. Your Truth: These thoughts can pass like clouds in the skyYou are MORE than these thoughtsThis voice is NOT your truthYou can choose recovery in this exact momentYour worth will NEVER be determined by food or weightYou are SAFE here For Beginners: This isn't ...
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    16 m
  • EP 255.5: 11 Recovery Wins That Have Nothing to Do with the Scale (Celebrate Your Small Victories)🎉

    EP 255.5: 11 Recovery Wins That Have Nothing to Do with the Scale (Celebrate Your Small Victories)🎉
    Dec 5 2025
    Sister, friend, we've got to celebrate all that you're accomplishing in eating disorder recovery. And one of those accomplishments? Maybe you're listening to today's show and starting to recognize this is a problem in your life. Celebrate that win. Your life has been measured around LESS. Less food, less weight, less energy. You're more successful by being less, running on less, weighing less, consuming less. But today, we're celebrating victories that have nothing to do with the scale. Host Lindsey Nichol shares 11 recovery wins to celebrate that measure MORE goodness in your life - not lack, not weighing less, not being less. Because girlfriend, you're gaining so much more than the weight you're terrified to gain. This process of recovery, of letting yourself BE (not letting yourself go, but surrendering to who you truly are inside) - that's what we're celebrating today. Stop measuring your worth by a number. Start celebrating these wins. The 11 Recovery Wins to Celebrate: Win #1: When You Eat MORE Celebrate: That snack. Adding nuts to your oatmeal. Adding something versus restricting. Truth: When you eat more, you think bigger. Your mind uses fuel to function. Action: Add one extra thing today - more protein, more than coffee for breakfast, something. Win #2: When You Challenge THAT Thought The thought: "You shouldn't have had that. Now you have to wait until dinner. You need to run an extra hour." Celebrate: When you sit that thought down and tell it to shut up. Truth: "Not today. I'm not running 45 minutes because I had carbs. I'm taking a walk and nourishing my body." Win #3: When You Face a Fear Food Not: Going from nothing to 50 donuts (that's not what we're doing). Celebrate: Integrating something that's been a struggle. Breaking a rigid rule. Examples: Having cashews at dinner when you only "allowed" almonds at breakfast. Two tablespoons of peanut butter instead of one. Action: Try something outside your normal rigid routine. Eat at a different time. Try a new snack. Get conscious with your eating. Win #4: When You Get Intuitive and Reflect Celebrate: Journaling. Getting present with your feelings. Truth: "Today sucks. I don't want to gain weight. I'm feeling heavy. I'm not sure I'm all in. I'm going to let these feelings in, sit with them, and move on." Remember: We cannot heal what we cannot feel. Win #5: When You Exercise for Enjoyment (Or Don't Exercise at All) Celebrate: Moving your body for FUN, not punishment. Examples: Taking a walk just to reflect. Going to yoga to try something new. Skipping exercise to REST. Truth: No one said you weren't allowed. Grant yourself permission. Win #6: When You Want STRENGTH Over Skinny The shift: Wanting to feel STRONGER versus wanting to be skinnier. Celebrate: When you're putting yourself first, nourishing your body, starting to believe in the process. Truth: You're going to feel liberated, clearer minded, STRONGER. That's winning. Win #7: When You Go Out to Dinner Without Anxiety Not overnight: You don't go from making excuses to avoid restaurants to enjoying dinner stress-free immediately. Celebrate: When you can be PRESENT in the moment. When you hear the nasty thoughts and say "Not for these 45 minutes." Win: Saying yes to events instead of isolating. Win #8: When You Get OFF the Scale The game changer: No longer allowing the scale to define your worthiness. Truth: Not looking at the number to define what you can eat today or what you have to restrict tomorrow. Celebrate: If you're not weighing yourself every second and you're starting to lay that down - that's MASSIVE. Win #9: When You Notice More Energy and Better Sleep Celebrate: Having more brain function. Getting clearer, more sound sleep. Truth: Your body's not running on SILENCE anymore. Things underneath are working properly because you're nourishing yourself. Notice: Different energy spikes after eating. Give yourself props for this. Win #10: When You Let Go of Shame and Guilt After Meals Celebrate: "I gave myself permission to eat something I normally don't eat. I'm on this pathway to recovery. I know I'm fearful, but I'm creating a healthier place for me." Action: Set down the shame. Ask yourself: "What do I need to do right now to not let this consume me?" Win: That's MASSIVE. Celebrate that victory. Win #11: When You Get SUPPORT and Commit The biggest win: Acknowledging you need help and support. Truth: You weren't meant to do this alone. You just weren't. Question: Wouldn't you want help from somebody who's been there? Wouldn't you want to fast-track the process instead of struggling longer? Key Takeaways: ✨ Your life has been measured by LESS - recovery is measured by MORE ✨ Eating disorders become a game - the more successful at restriction, the more achievement we feel ✨ We need to measure with a NEW measuring stick - small victories ✨ When you eat more, you think bigger - your mind needs fuel ✨ Challenge the thought - sit it down and tell it to shut up ✨ We cannot ...
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    23 m
  • EP 255: Sis, Stop Identifying as Disordered! You're Not a Number, a Diagnosis, or a Label ~ Get Rooted in the RIGHT Identity for the New Year

    EP 255: Sis, Stop Identifying as Disordered! You're Not a Number, a Diagnosis, or a Label ~ Get Rooted in the RIGHT Identity for the New Year
    Dec 2 2025
    Girlfriend, if you want freedom from your eating disorder in the new year, you can't keep identifying AS the eating disorder. In this powerful new episode, host Lindsey Nichol gets vulnerable about being defined by labels - the number on the clothing tag, the OSFED diagnosis that made her feel "not sick enough," then the anorexia diagnosis that felt like she'd "earned" being officially sick. She shares the moment she realized the energy it took to be everyone's label was debilitating - and how everything changed when she stopped identifying as disordered and started living from her TRUE identity. Here's the truth: If you are defined by your labels, you're also confined by your labels. And no label - no matter how authoritative, no diagnosis, no number, no title - can contain the full perspective and constellation of who you might become. You are NOT your eating disorder. You are NOT your diagnosis. You are NOT the number on the tag. You are a saint. An heir. A daughter of the Most High. Royalty. This episode will shift how you see yourself and give you a tangible exercise to discover your true identity as we head into a new year. What You'll Learn: The Label Trap Arianna Huffington's truth: No label can contain who you might becomeHow the ED voice defines you by WHAT you have/do, never WHO you areWhy being defined by labels means you're also confused by them Lindsey's Vulnerable Label Story Obsessed with the number on clothing tagsOSFED diagnosis: feeling "not sick enough"Anorexia diagnosis: feeling "officially sick"The shift: When being someone else's label became debilitatingRealizing she wasn't designed to be a label - she was designed to be HER The Labels Keeping You Stuck "Anorexic," "bulimic," "the girl with the eating disorder""The fit one," "the vegan," "the one on a diet""Perfectionist," "people pleaser," "the sick one"Even "recovered" can become a trapResearch: 80% of New Year's resolutions fail because they're rooted in outcomes, not identity Who God Says You REALLY Are Fearfully and wonderfully made (Psalm 139:14)Chosen - royal priesthood, holy nation (1 Peter 2:9)Deeply loved - nothing can separate you (Romans 8:38-39)A new creation - old is gone, new is here (2 Corinthians 5:17)An heir - daughter of the King, royalty (Galatians 4:7) The New Year Identity Shift Most resolutions fail because they're about WHAT you want to doIdentity-based change is more powerful than outcome-based goalsYou can't identify as "the girl with the eating disorder" and expect to live freeWhen you change your identity, your behavior followsStop identifying as disordered, start identifying as WHO GOD SAYS YOU ARE Your Tangible Exercise: Step 1: Write down FALSE labels you've been carrying (Anorexic, bulimic, the number on the tag, not good enough, the sick one, etc.) Step 2: Cross them ALL out (These are NOT your identity - they're lies that cannot contain who you might become) Step 3: Write down WHO GOD SAYS YOU ARE I am fearfully and wonderfully madeI am chosenI am deeply lovedI am a new creationI am an heirI am a daughter of the Most HighI am royaltyI am a saintI am NOT my eating disorderI am created for freedom Step 4: Read these truths OUT LOUD (Let your ears hear what God says about you) Step 5: Live from THIS identity (Not from labels, not from diagnosis, not from what people call you) Key Takeaways: ✨ If you're defined by your labels, you're also confused by your labels ✨ No label can contain who you might become ✨ The ED voice tells you WHAT you have/do, never WHO you are ✨ You are NOT: your eating disorder, your diagnosis, your size, your past ✨ You ARE: a saint, an heir, a daughter of the Most High, royalty ✨ 80% of New Year's resolutions fail - identity-based change is what works ✨ Stop identifying as disordered, start identifying as who God says you are ✨ When you change your identity, your behavior follows Powerful Quotes: "No label, no matter how authoritative - one given to you by a doctor or a boss - no title, no dollar sign can ever contain the full perspective and constellation of who you might become." - Arianna Huffington"If you are defined by your labels, you're also confused by your labels""The eating disorder voice loved defining me by WHAT I had and WHAT I did. But it never told me WHO I was""The energy it took to remain someone else's label was absolutely debilitating""I wasn't designed to be a label. I was designed to be ME""You weren't designed to be 'anorexic.' You were designed to be a daughter of the Most High""If you keep identifying as 'the girl with the eating disorder,' you will keep living like the girl with the eating disorder""You are NOT your eating disorder. You are a saint, an heir, a daughter of the Most High, royalty""When you're rooted in THAT identity - when that becomes your foundation - everything changes""You can't keep identifying AS the eating disorder and expect to live free""No label can contain the full perspective and constellation of who you ...
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    19 m