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What if you could experience food joy instead of food guilt this holiday? You can! Before Melissa and the podcast go on break - she'll teach you how to plan ahead for food joy at upcoming celebrations using Satisfaction skills from the Intuitive Eating framework. To get you to this point where you're no longer in food guilt and extremes, Melissa will cover how to:
heal from the idea "you love food too much" to be trusted with Intuitive Eating ask yourself simple, impactful questions to easily guide your food choices at your next holiday party use mindful eating tools without getting restrictive, "diety", and obsessed actually listen to your body!While Melissa is on break - stay in touch and get support by joining her weekly newsletter for inspiration: https://mailchi.mp/melissalandrynutrition/newsletter
And - don't miss out, because you're invited! Join Melissa's free "Non-Diet New Year" workshop this January 10th 2023. Register here to grab your spot: https://mailchi.mp/2af209fde260/nondietnewyear
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Today weâve enlisted ZoĂ« Bisbing, an eating disorder therapist, activist, mother of three and co-founder of @fullbloomproject to talk about body positive parenting skills and inner child work.
If youâve ever felt like you *WANT* to be body positive (so you can push back on the very diet culture that hurt you!)âŠbut struggle to feel positive about YOUR OWN larger or changing body, youâre not alone.
We talk about where the disconnect between your body positive heart and mind, why it's so hard to heal from past diet trauma, and what you can do to move forward, while preventing harm to others around you.
In this episode youâll learn:
The difference between your body genetics and body ancestry on body positivity What it takes for the word âfatâ to become a neutral descriptor if you have a history of bullying, shame, and trauma around the word âfatâ Creative techniques to approach your own reparenting, or inner child work, around food and body image, especially if you didnât have a body positive parent yourself! How to create a body positive environment for kids you encounter: as a parent, aunt, or, anyone close to young people!Loving the pod and finding benefit? Iâd love your honest review! Want to be my ABSOLUTE hero? Go on and share your favorite episode with someone you care about. Spreading the word helps us Break the Diet Cycle, together!
Episode Resources:
Follow ZoĂ« and the Full Bloom Project on Instagram @fullbloomproject Get âThe ABCâs of Body Positive Parentingâ for your parenting or inner child work: https://www.fullbloomproject.com/training/abc-guide Check out "Bodies are Cool" by Tyler Feder: https://www.amazon.com/Bodies-Are-Cool-Tyler-Feder/dp/0593112628 Get Melissaâs free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltDo you ever wish you could have my full support alongside the pod? Iâm currently accepting 1:1 clients- and Iâd love to work with someone like you. Apply at: ââhttps://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.
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For years, Summer didnât even consider her dieting to be a âproblemâ. How could it be? A self proclaimed âgood girlâ - she was convinced clean eating and weight loss were good girl things to do. Her takeaway when diets failed her? SHE was the problem. Coming from a family of generational dieters, and eager to do whatever it took to get dieting âright", Summer eventually wound up in a scary, restrictive on-and-off dieting pattern.
Today, Summer speaks about her experiences with chronic dieting recovery, including insights from her 1:1 coaching work with Melissa inside the No More Guilt Coaching program. This episode will help you:
make meaning of the sadly, all-too-common generational diet trauma experience of dieting with your Mother as a teen unpack how magazines like âSeventeenâ and âShapeâ normalized disordered body ideals and dieting practices explore why so many people say "it's not that bad" about their disordered eating (as Summer shares the scary dieting moment that ultimately brought her to Intuitive Eating) figure out the difference between true Intuitive Eating and just âtricking yourselfâ you are doing it (but actually you are still dieting)You will love Summer's simple tips on what she did to finally stop snapping back into diet culture in a never ending spiral, and learn what she loves most about her newfound food freedom, just 7 months after starting her work with Melissa inside the No More Guilt Coaching program.
If you loved this episode, let me know! Your review helps keep this show going, so if you have a moment - review the pod, or, share this episode with a friend. Iâd be so grateful!
Episode Resources:
Get Melissaâs free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltDo you ever wish you could have my full support alongside the pod? Iâm currently accepting 1:1 clients - and Iâd love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Summer. Apply at: ââhttps://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.
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How long have you been dieting? Has it been an ACTUAL lifetime? Extended exposure to dieting may come new worries: can you really change after all this time? Is it worth even trying at this point? Can you be healthy as you get older AND recover your relationship with food at the same time? Too many women tell themselves "it's not that bad" - further perpetuating the never ending diet cycle!
In this episode Melissa interviews her former client Patrice so she can share her successes inside the No More Guilt 3 month program after dieting for 50+ years. As a retired woman in her 60s, Patrice talks about how she approached intuitive eating work (first -on her own, and later with Melissa as her coach) in a way that folks of all ages can benefit from!
We discuss:
Patriceâs history with the binge-restrict diet cycle and what kept her saying "just one more time" The moment when she realized Intuitive Eating was even âa thingâ Different types of support and providers available to help heal disordered eating (and how Patrice decided working with a Registered Dietitian would be right for her) The big question Melissa asked Patrice to help her overcome body image fears in time for her sonâs wedding, just as she imagined.Finding benefit from the weekly stories, interviews, and support from Melissa on Break the Diet Cycle Pod? Your review helps keep this show going! If you have a moment - review the pod, or, share this episode with a friend. Iâd be so grateful!
Episode Resources:
Get Melissaâs free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltDo you ever wish you could have my full support alongside the pod? Iâm currently accepting 1:1 clients - and Iâd love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Patrice. Apply for coaching if you want me to take you through this process every step of the way! Apply at: ââhttps://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information!
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Do you ever just wish your family was ânormalâ when it came to food and body image stuff?
Especially as you start to learn more about Intuitive Eating and Health at Every Size, you canât help but grieve what could have been if only YOUR mother had learned to break the diet cycle so that you didn't have to.
What would life be like if diet culture weren't such a big part of your family's story? I think about that all the time for my own family. And the truth is, we both may never know. What I do know is that grief around your experience with family diet trauma can feel more tender around the holidays as you may be spending more time back inside the family unit your diet trauma came from.
How do we allow differences within our family's healing journey work while also protecting our peace and calm as adult children of chronic dieters? Are we doomed to stay stuck in our family diet trauma?
With Thanksgiving this week and the holidays around the corner, Melissa is taking you beyond âboundary setting tipsâ by helping you consider:
What does it mean to have a ânormalâ family when it comes to food and body image? What generational diet response are you most likely to experience over the holidays? What boundaries can- and cannot - do for your Intuitive Eating practice How to cope with kindness while practicing boundary setting with family stuck in diet culture (who might not understand...) The pros and cons of different types of boundary setting techniques you see on social mediaIf this episode made you realize itâs time to get more support in your Intuitive Eating work, dm me @no.more.guilt on Instagram for more information about my current programs. This is the last week to enroll in the Gentle Nutrition Intensive small group. If you are on the waitlist, you have received your invitation by email. Go check it out and enroll today! The waitlist will remain open through Black Friday 11/25/2022. You can still add your name here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups or apply for coaching at www.melissalandrynutrition.com
Episode Resources:
In this episode, I mention my free 3 step guide to eat without guilt. If you donât have it yet, you can grab your copy here: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
The doors for The Gentle Nutrition Intensive are opening on Weds 11/16 through black friday đ Add your name to the waitlist and Iâll send you all the details! https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
Today on the podcast Melissa interviews Dr. Maggie Landes - board-certified physician, public health nutritionist, and anti-diet wellness expert who specializes in educating health professionals and their patients about the Health at Every Size model of care. Through her Pro2Pro services, Maggie supports other health professionals to participate in, and promote, a weight-inclusive approach to their clinical practice. Which is why she was the *perfect* person to ask: what would it take for doctors to stop focusing on weight?
We talk:
Maggieâs âa-haâ moment that moved her toward the Health at Every Size practice What doctors are learn (and donât learn) about nutrition and weight during their medical training The harms of medical weight stigma, and how to protect yourself as a patient How grassroots and top-down efforts can work to change access to weight inclusive health careAre you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
Follow Dr. Maggie Landes on Instagram, Facebook, and LinkedIn @maggielandesmd Melissaâs free guide: How to talk to your doctor about Health at Every Size Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
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Do you take any medications? If not, do you ever worry youâll have to go on them some day because of your health habits? Many people worry no longer dieting will lead to health concerns that require medications. This idea is a MAJOR roadblock to progressing in your Intuitive Eating work. How do you stop letting this common fear hold you back from becoming an Intuitive Eater? In this episode Melissa talks to fellow Dietitian Kristie Messerli about why even the IDEA of going on medication comes with so much guilt, fear, and shame and how to get past it.
As a Certified Diabetes Educator, Kristie shares how to use informed decision making when it comes to deciding (with your doctor!) how medication might fit into your health care plan.
Though these examples center on Kristieâs experience with diabetes medication, this episode is a must-listen for anyone trying to understand more about Health at Every Size and how the philosophy considers medication as a tool for health. We discuss:
Common fears people experience before going on medications What different diabetes medications do in the body - including pros and cons Can you go from pre-diabetes to normal range without medication? What kinds of things should you be considering before you go on medication? What is informed decision making? How can you practice it in your everyday life?Of course - Kristie and I are Dietitians, but weâre not YOUR Dietitian so please consult with your doctor before making any changes to your lifestyle behaviors or medication usage. Our opinions are our own and do not serve as a substitute for medical advice.
Are you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
Follow Kristie on Instagram @type2diabetes.nutritionist Check out Kristieâs post on informed decision making and Metformin here: https://www.instagram.com/p/ChAIrcirF-F/ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
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Favorite halloween candy on three! 1, 2, 3. JUNIOR MINTS! Whatever your go to halloween sweet - we need to talk. It's okay if you love sweets - including halloween candy. And, it's okay if you love food in general. Too often new Intuitive Eaters try to banish their love of food by turning Intuitive Eating into a restrictive diet. When it comes to sweets, if you focus too much on *whether or not you should keep sweets in the house* and *stopping when full* you miss the bigger picture: allowing SATISFACTION to guide your eating effortlessly, so you finally feel free! What if you could relax, and confidently keep sweets in the house with no more guilt? This week, you can use available halloween candy as an opportunity to learn how to create this exact kind of relationship with sweets. Instead of spiraling out this week over candy, Melissa will use this solo episode to show you how to find some peace as you:
Let go of food morality, guilt, and shame that hurts your intuitive eating process Consider the satisfaction you get from your food (and life!) - this week, and generally Feel more comfortable with an âAll foods fitâ mindset as part of your gentle nutrition approach Self-assess where candy binges are coming from if youâve already stopped dieting and no longer really call foods âgoodâ and âbadâ in your mindMelissa also gives you some reflection questions to reframe your relationship with food by surfacing thoughts and feelings that might be getting in the way.
Dm Melissa @no.more.guilt anytime youâd like to say hello and share a favorite takeaway from the episode. Really loving the pod? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!
Episode Resources:
Melissa mentions a recent Reel video she made on Instagram about Halloween candy, you can watch it here: https://www.instagram.com/p/CkMImg4ggKH/ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
What was your relationship to food and body image like in college? Many clients report their disordered eating behaviors began or worsened during the college years. And many did not receive care or support during this time which is why, in part, they still struggle with food and body image today.
What it means to consider eating disorders and anti-diet work from an anti-oppressive lens How generational diet trauma gets tangled up with college educational systems and environments How to make meaning of your own disordered eating behaviors during your college years so you can experience healing today 3 ways community care can impact and support individuals at risk for eating disorders and disordered eating in the college setting
What is the impact of diet culture on college students? In what ways does the college environment impact students from marginalized communities differently? Especially for those in bigger bodies who were routinely prescribed and praised for their (often harmful) weight loss efforts during the college years: what are ways you can heal from disordered eating, even years after you've graduated?
In todayâs episode, Melissa interviews Dr. Hortencia JimenĂ©z, professor, sociologist, and health coach to discuss her perspectives on:Episode Resources:
Follow Dr. Hortencia JimenĂ©z on Instagram @drhortencajimenez Support Hortenciaâs work on Venmo with a donation: https://account.venmo.com/u/Hortencia-Jimenez-4 Read about White Supremacy Culture: https://www.dismantlingracism.org/uploads/4/3/5/7/43579015/okun_-_white_sup_culture.pdf Hortencia mentions the book âDecolonizing Wellnessâ by Dalia Kinsey - available on Amazon Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
So you deleted your MFP (myfitnesspal) or other food tracking apps but still sometimes find your thumb hovering over the âdownloadâ button on your negative body image days? You're not the only one and itâs time we talk. Even when you want to stop tracking, you mind may gravitate toward it without your permission! In this episode, Melissa and fellow Anti-Diet Dietitian Jessi Haggerty RD talk it all out to help you use tracking and journaling in ways that are consistent with Intuitive Eating work. We answer:
- Is there room for tracking on an Intuitive Eating journey?
- Whatâs the difference between âtrackingâ and âjournalingâ?
- What are the pros and cons of these methods when you are trying to find food freedom?
- Is it âbadâ to want to track?
- What are examples of things you could journal as an Intuitive Eater?
Jessi is the author of The Daily Check-In Journal (available on Amazon) and gives her perspective on how to meaningfully grow the âintuitiveâ side of âintuitive eatingâ with realistic journaling practices. We also talk about how to approach non-diet journaling of your emotions, thoughts, periods, and poops (!!) - all of which can relate to your gentle nutrition and food freedom work.
Episode Resources:
Follow Jessi on Instagram @jessihaggertyrd Get Jessiâs The Daily Check-In Journal on Amazon https://www.amazon.com/Daily-Check-Journal-Reflective-Prompts/dp/B09RMBWSQQ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltWant coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram to learn more. Groups are on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
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Sam Abbott (@pcos.nutritionist) is back on the pod to share something near and dear to her heart: reality television. In this episode, Melissa and Sam talk about the way reality TV portrays stories about body image, diet culture, and eating disorders. We explore storylines from the Real Housewives franchise, Love is Blind, Love Island, Selling Sunset, and more. We hope youâll learn how to use your body image skills to enjoy the âescapismâ of these shows without activating disordered thinking, eating or body image struggles. We talk about how to challenge harmful body norms that impact both your individual anti-diet work and society as a whole.
Sam is a fellow registered dietitian nutritionist who helps those with PCOS ditch diets, improve insulin resistance and balance hormones without feeling guilty or stressed about food. She is the owner of PCOS Nutrition Company, where nutrition coaching services are centered around improving hormone balance without a side of diet culture or weight stigma. Sam is passionate about empowering people with PCOS to find peace and balance with nutrition, hormones, body and life. If youâd like to listen to her original Break the Diet Cycle podcast episode about PCOS nutrition, you can find it here: https://melissalandrynutrition.com/how-does-weight-impact-pcos-and-your-hormones-with-sam-abbott/
Episode Resources:
Follow Sam on Instagram @pcos.nutritionist for free tips and support for PCOS nutrition Get Samâs PCOS Intuitive Eating Workbook: https://pcosnutritionco.com/workbook/ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltWant coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. However, for Break the Diet Cycle listeners ONLY - Melissa is considering bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, add your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
CALLING ALL BOOK LOVERS! Is your anti-diet, body positive âTO BE READâ pile just eyeing you, collecting dust? In this episode, Amy Rapone MS, RD (@radlovenutrition), fellow Anti-Diet Registered Dietitian, talks about:
How to find the best books for your Intuitive Eating and body image journey Fiction vs. non-fiction books - which are better to support your understanding of yourself and the anti-diet, fat positive philosophy? The importance of telling fat stories for individual healing and to push back on biased body standards we see in society How book club discussions can help you understand different lived experiences from your own Tips to âjump inâ on your growing anti-diet book list, without it feeling like homework!Amy kindly shares her favorite, curated book list for you to stock your bookshelf. Hereâs her Bookshop.org Affiliate Link: https://bookshop.org/shop/radlove
If you *have* the books, but just arenât reading, I highly recommend you find community and join Amyâs next book club! Enroll today and youâll start on 10/18/2022: https://www.radlovenutrition.com/book-club
Episode Resources:
Follow Amy Rapone MS, RD on Instagram @radlove.nutrition Amyâs Newsletter for future Book Clubs or to learn more about working with Amy: https://www.radlovenutrition.com/radlove-newsletter.html Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltWant coaching support through Melissa's No Guilt Framework? Right now, Melissa is only accepting 1:1 clients. However, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
So many people love the idea of Intuitive Eating but struggle with putting it into practice because it feels WAY too scary to start on your own. In this episode, former No More Guilt client Aston Moody shares her main fears about Intuitive Eating before coming into the No More Guilt program over a year and a half ago, how she overcame her fears of weight gain, redefined âdoing the right thingâ around food, and whatâs been happening since she graduated. She talks about her love of Enneagram and how she used it as a tool alongside Intuitive Eating skills to heal her lifelong struggle with dieting. We talk about the impacts of growing up in the 80s and 90s on food and body image. Aston talks about what life is like now that she is no longer measuring time in terms of whether or not she is on a diet, cheating on a diet, or gearing up for the next one. Aston will share some key insights for your Intuitive Eating work, especially for anyone who considers themselves a âblack and white thinkerâ who is too often hard on themselves in this inspiring episode.
Loving Break the Diet Cycle Podcast? Review it - and if youâre feeling like you want to pay it forward, send your favorite episode to a friend.
Episode Resources:
You can find Astonâs interior design work @astonmoodyinteriors and www.astonmoodyinteriors.com Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltMelissa mentioned a group coaching waitlist in this episode. Right now, Melissa is only accepting 1:1 clients, however, may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
Do you ever worry âeating what you wantâ will 100% backfire on you? Like you canât handle the responsibility of being without ANY kind of structure or plan? Youâre not alone. Having grown up in a diet culture - it would make sense! Many generational dieters never had a role model for a healthy relationship with food and need more structure than the boilerplate Intuitive Eating advice to âeat what you wantâ. In this solo episode, Melissa covers what can go wrong when you donât have enough structure in your Intuitive Eating journey, how to figure out how much structure you need, and how to recover from common pitfalls like: feeling even GUILTIER as an Intuitive Eater than you did on a diet, struggling with excessive fullness, feeling low-energy, or feeling like youâre only eating âjunkâ food all the time. Melissa covers how to plan ahead, without getting âdietyâ and how to stop falling trap to the latest tik-tok food trend that makes you feel bad about the way you eat. Loving the pod? Don't forget to rate and review so others can find out about it. You can even share this podcast with a friend whoâs looking to break the diet cycle, too!
Episode Resources:
Melissa mentioned a blog post that summarizes the tips in this podcast episode, you can find it here: https://melissalandrynutrition.com/what-should-i-eat-if-i-dont-know-what-to-eat/ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
If you grew up in a family that valued thinness and diets⊠and then went on to diet yourself for YEARS - your brain is now set up to think of food as series of rules and steps to follow.
Then enters Intuitive Eating with all its messages to: âjUsT LisTeN to YouR BoDyâ and âeAt WHaT yoU wAnTâ. Especially if you are a black-and-white thinker who *LOVED* the structure of dieting, this new world of Intuitive Eating can feel terrifying.
If youâre sure that youâre done with diets, but still struggle to trust yourself to be âresponsibleâ with the flexibility of Intuitive Eating â we're going to talk about how you can move forward.
In this episode, Melissa's client Meg shares her experience as a WW "lifer", her reaction to finding Intuitive Eating for the first time, how she approached things on her own vs. with a coach, how she let go of need for rules by inviting "healthy structure" into her IE journey. This episode will help you think about the best ways for you to learn intuitive eating based on your own preferences for structure and support. WE LOVE A GOOD CLIENT STORY! Iâd love to hear your takeaways after hearing Megan today! Just message me on Instagram @no.more.guilt - I always love connecting with you between episodes.
Loving the podcast and benefitting from stories like Meganâs? Give the podcast a rate and review! Feeling *extra* generous? Send this episode to a friend whoâs looking to break the diet cycle, too.
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
I mean - we can assume most of us have an origin story here, right?!
Food guilt doesnât spring out of nowhere...when did it start for you?
My client Nicole shares when her body image problems started, when she realized it was time for her to make a change, and how she leaned on the No More Guilt program for 3 months to:
Stop harmful dieting practices (hello, binge restrict cycle) every time she experienced negative body image Play with her son on the beachâŠin a bathing suitâŠno drama, totally carefree like she never imagined Let her friends in on her journey, instead of hiding it Practice SUPER strong self-care Use her intuitive eating mindset to improve multiple aspects of her life: including work, relationships, and her relationship with spendingEpisode Resources:
Follow our guest Nicole on Instagram @connectionsspeechpathology on Facebook at @connectionsspeechpathology and website www.connectionsspeechpathology.com Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
Last week we replaced the question âdoes eating more help you lose weight?â with an even better one: "what regulates our weight in the first place?" And is it even food?
As it relates to nutrition, there are two accepted theories about why some people are in bigger bodies compared to others. We talk about which theory makes sense with our available research, and which one doesnât - as we continue chatting our way through a review paper from a prominent researcher in the weight loss world.
Melissa breaks down the limitations - and findings - of the current available population studies, as well as diet intervention trials as they relate to weight and diet.She talks about why Intuitive Eating professionals come to different conclusions about what current research data means compared to weight loss researchers.
Melissa talks about ways you can be open, but critical, to new research findings from the weight loss world so you donât fall trap to more diet culture thinking.
Melissa also helps you consider what to do instead of dieting, if you agree itâs not effective for your health.
She offers 4 health behaviors that benefit everyone, regardless of body size, and shows you how to work on your nutrition as a lifelong, n-of-1 self-study using your body cues as data to decide which nutrition, movement, and self-care choices best line up with your personal health values.
If you loved this 2 part series - Melissa wants to know! Rate, review, or dm her on Instagram @no.more.guilt to tell her how you are using the episodes in your Intuitive Eating work.
Episode Resources:
In this episode Melissa discusses a review paper by Dr. Kevin Hall and colleagues, you can read it here: https://academic.oup.com/ajcn/article/115/5/1243/6522166 She also mentions a specific meta analysis of 121 dietary intervention trials that was selected as one of the works reviewed inDr. Hallâs review paper. You can look at the original meta- analysis here: https://www.bmj.com/content/369/bmj.m696 Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguideAre you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
As the harms - and ineffectiveness - of dieting become more well known, Melissa has noticed an interesting phenomena. A lot of âweight loss expertsâ are starting to give you messages like âof course youâre not losing weight, youâre not eating enough!â - in stark contract to older messages like âlearn to eat lessâ. In this episode, Melissa explains why this messaging is just more diet culture keeping you stuck in the âcalorie modelâ and how âeating more caloriesâ isn't the magic bullet to weight loss they say it is. In this 2 part series, Melissa walks you through a recent research paper to give you background so you can feel more confident in your choice to become an Intuitive Eater (and maybe, get better at explaining to other people!). We talk about the two main theories of why some people may be at a higher weight than others, and why rat and genetic studies arenât really telling us much to prove them. Follow this podcast so you catch part 2!
Episode Resources:
In this episode Melissa discusses a review paper by Dr. Kevin Hall and colleagues, you can read it here: https://academic.oup.com/ajcn/article/115/5/1243/6522166 Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguideAre you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
Meet Stephanie! Stephanie is a No More Guilt Client who is sharing her story on todayâs episode. We talk: how to let go of the idea of âgoodâ and âbadâ foods, mindset skills from Melissaâs No Guilt Framework that helped Stephanie find peace with former binge foods, and the RADICAL insight she learned about emotional eating (spoiler alert: sometimes, itâs the answer). Especially if you donât know anyone else who struggles with emotional eating like you - Stephanieâs story will empower you try new things as an Intuitive Eater to breakthrough and finally find peace!
Loving the podcast and benefiting from Melissaâs support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! Iâd love to hear what you are working on there â you can message me anytime on Instagram @no.more.guilt!
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guiltThis episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguideAre you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message -
Melissaâs back to talk you through how to sort yourself out when youâre feeling stuck in your Intuitive Eating Process.
In this episode, sheâll show you how to decide what to do next in order to *REALLY* progress in your Intuitive Eating Journey simply by asking: what does future you want?If you've ever felt like you *know* what to do, but youâre just not doing it⊠this episode will help you avoid future feelings of regret by helping you organize yourself into action. This is the best way to get more benefits and freedom from Intuitive Eating!
Episode Resources:
Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Check out the Armchair Expert Podcast episode that inspired todayâs episode: https://armchairexpertpod.com/pods/daniel-pinkLoving the podcast and benefiting from Melissaâs support? Follow for future episodes and review this episode with 5 stars so more folks like you can find our community! Iâd love to hear what you are working on there â you can message me anytime on Instagram @no.more.guilt.
This episode was sponsored by No More Guilt with Melissa Landry
Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/breakthedietcycle/message - Vis mere
