Have you ever wondered if its actually possible to overcome the urges to binge? Our guest in this episode, Lorna Costa, shares all about her journey to show you that overcoming the urge to binge is truly possible. If you’ve ever felt like you just need ‘more control’ over your eating to stop your struggles with binge eating, there’s a different way. The key is learning how to manage your binges and rewire your brain, one urge at a time.

In this episode, we chat about:

• Lorna’s personal journey – from being a dancer, trying all the diets, to obsessed with food
• How more control and more dieting isn’t the answer
• Knowing that you aren’t broken, the diet culture tactics are
• How struggling in your relationship with food can impact your life
• Fear of letting binge eating go
• Cultivating a sense of safety to stop bingeing
• Honouring cravings and urges
• Why pleasure plays a role in binge eating
• Strategies for breaking the pattern of binge urges

Links:

• 🍪 Take the Free ‘Why Do You Binge Eat’ Quiz
• 💗 Learn more about how to work with me & get support
• 📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)
• 🎧 Podcast Show Notes

Our Guest’s Links:

• 🎙️ Lorna’s Podcast, Ditch Decade Diets
• 🌀 Check out Lorna’s Free Guide
• 📱 Connect with Lorna on Instagram (@lorna_bingeeatingcoach)

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

How has the focus on weight loss worked out for you so far? Does it actually “work” in the long run? Or do you end up “falling off the wagon” and right back into that dreaded diet-binge cycle?

If trying to focus on losing weight is making you feel like you want to bang your head against the wall, this episode is for you! I’m diving into how you can go about achieving health, wellness, happiness, confidence, etc. without having weight loss be the goal. (Hint: yes, all of that IS possible)

In this episode, we chat about:

• A reflection for you on your dieting or weight loss journey
• The never ending diet-binge cycle
• Why weight loss isn’t the solution to all your problems or desires
• My ‘Feeling First’ approach to health
• Getting to the root of why you want weight loss
• How to figure out what healthful behaviours to take that align with your goals
• A long list of ideas of healthful behaviours that you can take

Other Episode Mentioned:

• 028. Can You Lose Weight While Healing Your Relationship with Food?

Links:

• 🍪 Take the Free ‘Why Do You Binge Eat’ Quiz
• 💗 Learn more about how to work with me & get support
• 📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)
• 🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

Do you feel like meal planning and intuitive eating don’t go together? Maybe you’re stuck in the traditional diet culture rigid way of thinking about ‘meal plans.’ Or maybe you’re just really confused about how to implement an intuitive, flexible way of meal planning into your life. Whatever your thoughts are on meal planning, I want to dive into them fully with you in this episode!

In this episode, we chat about:

• What diet mentality meal planning looks like
• Why meal planning with intuitive eating is different
• Why you might want to consider some flexible meal planning
• How to actually meal plan in an intuitive way
• Adding in fun and flexibility to meal planning
• Meal batching and if its right for you
• Eating as an act of self-care

Other Episode Mentioned:

032. Have a Snacking Problem? Listen Up!

Links:

🍪 Take the Free ‘Why Do You Binge Eat’ Quiz

💗 Learn more about how to work with me & get support

📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)

🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

Anxiety. Perfectionism. Low-self esteem. These are all things you may have experienced along your food freedom journey (I know I have!). Whether it shows up in the form of worry about your food choices, needing to feel a sense of control with food, having unrealistically high expectations of yourself, trying to motivate yourself through sham and self criticism, all-or-nothing thinking, or feeling like a failure – we talk about it all in this episode!

We truly dive DEEP into uncovering what’s really going on beneath anxiety, perfectionism, and low self-esteem. And of course, our lovely guest, Dr. Regina Lazarovich, PhD, shares tips with you about how to navigate these things as they show up on your journey to heal your relationship with food, your body, and yourself.

In this episode, we chat about:

• What anxiety is & how it shows up in your relationship with food
• Worries and stresses about your relationship with food
• The feeling of needing a sense of control
• How to actually move through & find relief from emotions like anxiety
• Perfectionism in your relationship with food
• How self compassion can be your super power
• The difference between self-esteem and self-worth
• How to feel more inherently worthy
• And LOTS of tips to actually implement this stuff into your day-to-day life!

Links:

🍪 Apply for Embodied Food Freedom – we start on April 17th, 2024!

💗 Learn more about the Embodied Food Freedom small group coaching program

📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)

🎧 Podcast Show Notes

Our Guest’s Links:

💻 Connect with Dr. Regina Lazarovich, PhD on her website, compasscbt.com

🧘 Check out Dr. Regina’s free meditations

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

I’ll take any opportunity to call out diet culture BS when I see it. The recent Washington Post article “As obesity rises, Big Food and dietitians push ‘anti-diet’ advice” has quite frankly p*ssed me off, and I want to talk about it with you! There is a large systemic issue at hand when it comes to Intuitive Eating, Health At Every Size (HAES), and weight-inclusive non-diet work. Biased publications, like the Washington Post, are spreading ignorant and misinformed information about what “anti-diet” really means.

This makes me the most frustrated because I can only imagine how confusing it must be to see headlines like this when you are someone who is trying to pursue your relationship with food & body healing journey. So in this episode, I want to set the record straight. Let’s dive into some big myth busting about anti-diet work!

I chat with you about:

• The recent Washington Post article on “anti-diet dietitians”
• What people often get wrong when they think about anti-diet or intuitive eating
• How anti-diet does NOT mean eating twinkies in unlimited amounts
• Anti-diet DOES mean improving your well-being – physical, mental, emotional, overall!
• What Health at Every Size, Intuitive Eating, weight-inclusive care, anti weight bias, etc. are really about
• How oppressive, inequitable, and harmful weight-centric ways of approaching health can be
• Restrictive diets often leading to weight cycling and/or disordered eating, or even eating disorders
• How a surface-level look at intuitive eating is not helpful, it’s very nuanced
• To not rely on social media solely for support in your health & well-being
• And so so much more.

Links:

💻 Nutrition by Carrie article that takes a deep dive into this Washington Post article

🔬 Check out hundreds of studies on Intuitive Eating

🍪 Apply for Embodied Food Freedom – we start on April 17th, 2024!

💗 Learn more about the Embodied Food Freedom small group coaching program

📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)

🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

✨ Apply to Embodied Food Freedom here ✨

How do you actually listen to your body? Especially if you feel out of control & like you can't trust yourself around your fav foods, this feels like an impossible feat. If you’ve ever thought to yourself, “If I just 'listened to my body', I’d be elbows deep in the ice cream tub, box of cookies, or bag of chips All. The. Time…” then you definitely don’t want to miss out on this episode!

We chat about:

• Why it’s just not as simple as “eat when you’re hungry, stop when you’re full”
• Things that prevent you from truly listening to your body
• What "listening to your body" really means
• A peek into the Freedom Method
• The mind-body-emotion strategies that will set you free
• How you can apply these holistic strategies to actually listening to your body

Join Embodied Food Freedom!

✨ Apply Here ✨

The doors to Embodied Food Freedom, my highly supportive group coaching program are OPEN!! This program is all about helping you to finally break free from bingeing, overeating and emotional eating, and create a healthier relationship with food and your body. You’ll walk away from this program knowing how to navigate your food cravings & urges, eat your fav foods mindfully without overdoing it, nourish your body in ways that make you feel your best, and feel more at home in your here-and-now body. No dieting or willpower required. Applications for the April 2024 Aries cohort close on Monday, April 15th, 2024. So if you’re hearing this and are ready to finally make lasting changes in your relationship with food, click here to apply now!

Links:

⭐ Free Workshop Replay – How to Actually Listen to Your Body – limited time replay only available until April 14th!🍪 Apply + Book your Free Discovery Call for Embodied Food Freedom💗 Learn more about the Embodied Food Freedom small group coaching program📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

✨ Apply to Embodied Food Freedom here ✨

If you’ve heard of intuitive eating, thought it was the most refreshing breath of fresh air, but then tried it out and felt even MORE out of control around food, you’ll want to give this episode a listen.

Or if you’re confused about how you can navigate a food freedom journey because your body has changed and you’re now living in a larger body, you’ll definitely want to dive into listening to Megan’s journey of how she’s been cultivating a healthier relationship with food and her body in this episode.

In this episode, graduate of EFF, Megan and I dive into:

• Hitting “diet bottom” after 20+ years of dieting
• Reading the intuitive eating book, but still feeling out of control w/ food
• Having the courage to try something new
• Working toward enjoying foods she loves without overdoing it
• Learning how to stop eating when full
• Embracing body confidence & acceptance
• The brain space that opens up when you choose food freedom
• Megan’s experience inside of Embodied Food Freedom
• What a food freedom journey while living in a larger body is like
• Megan’s advice for you

Megan is a graduate of the Embodied Food Freedom small group coaching program. She describes EFF as being so worthwhile for her relationship with food, body & life, and that she wish she started sooner. Megan especially loved the incredibly supportive community inside the program, and how she has been able to find her own authentic version of taking care of herself and her body. Tune into the episode to hear all about her journey, experiences, and what tips she has for you too!

Join Embodied Food Freedom!

✨ Apply Here ✨

The doors to Embodied Food Freedom, my highly supportive group coaching program are OPEN!! This program is all about helping you to finally break free from bingeing, overeating and emotional eating, and create a healthier relationship with food and your body. You’ll walk away from this program knowing how to navigate your food cravings & urges, eat your fav foods mindfully without overdoing it, nourish your body in ways that make you feel your best, and feel more at home in your here-and-now body. No dieting or willpower required. Applications for the April 2024 Aries cohort close on Monday, April 15th, 2024. So if you’re hearing this and are ready to finally make lasting changes in your relationship with food, click here to apply now!

Links:

⭐ FREE Workshop – How to Actually Listen to Your Body – save your free spot here (live workshop is happening on April 3rd, with a limited time replay)!

🍪 Apply + Book your Free Discovery Call for Embodied Food Freedom

💗 Learn more about the Embodied Food Freedom small group coaching program

📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)

🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!

⭐ Save your spot for the FREE Workshop – How to Actually Listen to Your Body here ⭐

Have you found yourself wondering, “Why do I feel out of control around food?! What’s wrong with me that I’m like this?” First of all, there’s nothing wrong with you. You’re wonderful just as you are. There’s an explanation for why you’re feeling so out of control around food, and it’s truly not your fault.

In this episode, I want to really dive into the reasons behind why you’re feeling this out of control way with food. Plus, I’m going to break down some common thoughts you might be telling yourself when you find yourself in moments of feeling funky about your eating habits, and why they’re not helpful. There’s some mindset shifting, some getting to the root cause, and some showing you the path forward!

I chat with you about:

• Why you think you feel out of control around food
• Willpower
• “Failing” with clean eating or other diets
• Feeling the need to “make up for” when you eat “bad” foods
• Not being able to control ourselves when emotional
• Feeling like you can’t trust yourself
• Why you actually feel out of control around food
• And what to do about it!

Links:

⭐ FREE Workshop – How to Actually Listen to Your Body – save your free spot here!

🍪 Apply + Book your Free Discovery Call for Embodied Food Freedom

💗 Learn more about the Embodied Food Freedom small group coaching program

📱 Connect with Jenn on Instagram (@the.intuitive.nutritionist)

🎧 Podcast Show Notes

If you’re enjoying the Intuitively You Podcast, please be sure to leave a rating or review! This helps us spread these important messages to more lovely humans. Grateful for you, keep on living intuitively you!