Episodi
-
If youâre reading this, itâs likely because youâre struggling with some combo (or all) of these 4 symptoms:
âĄď¸Binge eating
âĄď¸Missing periods
âĄď¸Constant food thoughts
âĄď¸Anxiety/guilt around food
You went through a fitness/weight loss journey, felt SUPER in control and âfinallyâ confident in your body, but then these issues crept in and itâs been a struggle to regain control ever since.
The reason youâre struggling with these things?
You are engaging in RESTRICTION around food vs RESTRAINT or Intuitive Eating.
âď¸Restriction = rigid and extreme dietary control to reach or maintain a certain weight or aesthetic goal, or pursue âhealthâ.
Itâs governed by pre-planned rules around what, how much and when one can eat.
đ¤Restraint = moderate and flexible dietary control to reach or maintain a certain weight or aesthetic goal or pursue âhealthâ.
Itâs focused on general intentions around health/aesthetics that influences food choices and ebbs and flows day to day, moment to moment.
đIntuitive Eating = both a 10-step program of healing from chronic dieting/diet culture and eventually a long-term way of life.
It focuses on letting go of control over weight and instead listening to hunger and fullness cues, honoring food preferences/cravings, engaging in physical movement for health/feeling goodâŚ
âŚand integrating how different foods make you feel + providing your body the nutrients it needs to thrive as part of decision-making around what/how much to eat.
RESTRICTION is associated in the research with feeling out of control around food vs restraint.
Intuitive Eating is the MOST associated with a peaceful relationship to eating.
So how do you shift from restriction to restraint, you ask?
1ď¸âŁFocus on becoming an Intuitive Eating FIRST
2ď¸âŁIf youâre struggling with disordered eating or an eating disorder, work with a dietitian to create a plan to eat adequately + consistently throughout the day BEFORE transitioning to intuitive eating
3ď¸âŁHeal/manage the root causes of low self worth and anxiety that caused you to become restrictive in the first place
Want to learn more about all this?
I go into lots more detail in this episode.
Give it a listen and let me know what you think/any further questions you have!
Contact me:
DM me on Instagram @elenakunickird
Email me at [email protected]
⨠Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite
Resources for this episode:
Research on restraint shown to be less associated with LOC than restriction: https://pubmed.ncbi.nlm.nih.gov/36688566/#:~:text=Public%20significance%3A%20Some%20research%20suggests,both%20within%20and%20between%20individuals.
10 Principles of Intuitive Eating - https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/
Past podcast episode on Mental Restriction (what, when and how much food rules): https://elenakunicki.libsyn.com/mental-restriction-the-hidden-cause-of-your-binge-eating
-
You may have heard before that in order to get your period back with Hypothalamic Amenorrhea (aka a missing period due to under eating, overexercise and/or STRESS)...you need to exercise less.
With my clients, I actually recommend taking a FULL exercise break.
I believe this to be proven by the data we have on women who lose their periods due to HA, and the BEST path to regaining optimal hormonal health + become truly healthy and fit.
I took a 3 month exercise break back in 2018, and have walked hundreds of clients through this process.
I break down the what, how and why behind exercise breaks in this episode.
An exercise break = Temporarily stopping all structured exercise and only doing low-intensity exercise IF truly desired in the moment.
Taking an exercise break helps you get your period back by:
Reducing cortisol (not suppressing the hypothalamus)
Creating the proper calorie surplus to increase estrogen, leptin and insulin (sends signals to the hypothalamus: âwe are fedâ)
đ¤ Evidence to back this up:
According to the research conducted by Dr. Nicola Rinaldi (author of the book No Period Now What), women whoâŚ
Decreased intensity of exercise from a score of 7 to 3.5
Reduced their time spent exercising to 3 hours per week at a lower intensity
Immediately reduced exercise vs gradually reduced exercise
âŚwere most likely to regain their cycles.
Other reasons an exercise break is helpful (especially for those who are also struggling with binge eating and constant food thoughts):
Removes the hunger suppression effect that exercise can have, preventing extreme hunger and binge eating episodes later on
Decreases the feeling of never satisfied, and feeling uncomfortably full by the time youâre done eating
Improves digestion by getting out of âfight or flightâ and into ârest and digestâ
Disconnects exercise as a crutch to allow yourself to eat, or be okay with your body image - so you can have a TRULY joyful, empowering, non-stressful relationship with it
What reincorporating exercise after a break looks like:
Waiting till 3, consecutive cycles (ârecovery periodsâ)
Reintegrating slow and steady
Increasing to the amount/intensity you desire over time
I go into loooots more detail and nuance in this episode - so give it a listen if you want to learn more!
Click here to learn more about my coaching programs + free resources: bit.ly/elenakwebsite
Contact me:
DM me on Instagram @elenakunickird
Email me at [email protected]
Resources for this episode:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates (low intensity heart rate zones)
No Period Now What Book (Page 158)
https://elenakunicki.libsyn.com/the-cause-of-your-missingirregular-period-how-to-get-it-back-qa-with-elena (What is HA)
https://elenakunicki.libsyn.com/returning-to-the-gym-after-an-exercise-break (Returning to exercise after a break)
-
Episodi mancanti?
-
So youâve seen a âbadâ photo or video of yourself.
You were kind of shocked at what you saw, it doesnât match with how you think you look. Or itâs âworseâ than what you thought.
Youâre picking apart certain parts of your body - your face, your belly, your arms - and maybe judging them as âfatâ or âuglyâ.
A COMMON response is to say: âOmg. Something needs to change. Itâs time to start working out more, eating less, or doing a new diet so I can lose weight and change these parts of my body.â
This is where many peopleâs disordered eating begins.
They reactively restrict food and move more to lose weight.
They lose sight of their overall values, hobbies and interests in life.
They lose sight of their mental and physical needs to be holistically healthy.
They ignore their hunger cues and follow rigid, unsustainable food rules.
Periods go missing, they think constantly about food, they isolate themselves from social situations, friends and family to stick to their eating and exercise schedule and avoid temptation to eat.
And eventually, in most cases, they start losing control around food and/or experiencing full blown episodes of binge eating.
Then have to continue restricting/dieting to âmake upâ for the binge. And the cycle repeats.
If you can relate, here are 9 ways to cope with seeing a âbad photoâ of yourself in a HEALTHY WAY (that allows you to maintain a good relationship with food):
PAUSE. Check in with thoughts and feelings.
Responding with restriction and disrespecting your bodyâs needs for food *literally* doesnât work
Mantra: âThis is my body. Itâs okay. I donât have to change it. There is no right way for a body to look.â
Mantra: âThere is nothing inherently wrong with this bodyâ
Picture yourself as another woman youâve seen (maybe online) who doesnât fit the beauty standard and rocks it. If you donât have an example - use your imagination. Picture yourself in your current body, completely accepting and loving it. Even feeling confident in it and embracing it. Feel how that energy is magnetic and enticing.
Picture yourself as a fluid, flowing, fertile, feminine goddess. See old paintings of aphrodite or the renaissance women.
Remember that our society conditions us to pick apart our bodies - you get to decide if you want to buy into this or create your OWN life and reality by design, based on what really matters and how you want to feel at the end of your life. You can live an amazing life in THIS body. Go out and do the things that bring you joy, that give you a sense of purpose, find things youâre passionate about. See and feel that there is so much more to life than how your body looks
Ask - how can I continue to meet my bodyâs needs for enough food and rest despite how Iâm feeling about how it looks right now?
Trust that your body will look exactly how itâs meant to when you are *holistically* healthy and well (which includes a peaceful, flexible relationship with food)
*All of this is not to say that you canât want to change how your body looks in a healthy way.
But it only *really* works when led with self-love and respect for your bodies above all else, not desperation.
For more on this?
Listen to the full episode!
Other episodes disscussed in this one:
How to Pursue Fat Loss and Physique Goals in a Healthy Way
Contact me:
DM me on Instagram @elenakunickird
Email me [email protected]
Learn more + apply for 1:1 coaching: bit.ly/ekprivatecoaching
-
If youâre struggling with disordered eating as well as period problems - Iâve got some information to help you.
My clients are women who have a history of dieting, losing weight and undergoing a âfitness journeyâ, after which they start struggling with missing or irregular periods as well as binge eating or constant food thoughts.
Many of them spend months-years trying to figure out WHY their period is irregular, getting little-to-no answers from their doctors other than:
âYou probably have PCOSâ
âYouâre just super fit! Itâs normal for fit women to lose their periodsâ
âWeâll just get you on the pill to regulate your cycleâ
If you can relate - youâre probably like me and the women I work with; you want to know WTF is going on in your body and get to the ROOT CAUSE so you can be optimally healthy!
Well in this episode of the podcast, Iâm sharing how you can do that.
SCROLL TO THE BOTTOM OF THIS PAGE TO FIND THE SUGGESTED LAB WORK IN DETAIL.
Above all though, I want you to know that you donât need ANY of this testing to start the process of healing your relationship with food.
Regardless of whatâs going on with your hormones, you need to stop restricting food, stop dieting and learn how to listen to your body's hunger and satisfaction cues so you can become truly healthy with a good relationship with food.
Hope you enjoy the episode! Sending love!
Contact me:
Email at [email protected]
DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite
Resources from this episode:
Stress and high prolactin levels - https://www.yalemedicine.org/conditions/hyperprolactinemia#:~:text=In%20women%2C%20physical%20or%20psychological,lead%20to%20elevated%20prolactin%20levels.
Women diagnosed with an eating disorder were at higher subsequent risk of developing autoimmune diseases - https://www.psychologytoday.com/us/blog/finding-a-new-home/201909/the-relationship-between-autoimmune-and-eating-disorders
Diagnosis of HA https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7418467/
Diagnosis of PCOS https://advancedfertility.com/infertility-testing/pcos-fertility-testing/#:~:text=Diagnosing%20PCOS%20with%20FSH%20and%20LH%20Hormone%20Levels&text=Normally%20this%20ratio%20is%20about,%2C%20or%20even%203%3A1.
Low Vitamin D and eating disorders in adolescents - https://pubmed.ncbi.nlm.nih.gov/25130505/
Sam Abbot - @pcos.nutritionist (see her podcast episode here)
SEE RECOMMENDED LAB WORK BELOW đ
Bloodwork:
Standard Blood Work (this is what you typically get at your yearly check up)
Complete Blood Count (CBC)
Basic Metabolic Panel
Comprehensive Metabolic Panel
Lipid Panel - cholesterol can be elevated due to restriction
Blood glucose and Hba1c
Full sex hormone panel
Estradiol - low/normal in HA, normal to high in PCOS
Testosterone (total) - low/normal in HA, high in PCOS (all the androgens)
Testosterone (free)
Adrostenedione
Progesterone
Prolactin - can be elevated due to stress, pituitary tumor
DHEAS - can be elevated due to stress in HA
LH - typically less than or the same as FSH in HA, greater than FSH in PCOS
FSH
SHBG - low can be a sign of PCOS
Full thyroid panel
TSH - can be high in both HA and PCOS
Total T4 - can be low in HA and PCOS
Total T3 - can be low in HA and PCOS
Free T4
Free T3
Reverse T3
anti-TPO
Anti-thyroglobulin antibodies
Nutrients
B12 - all of these levels can be low in PCOS and HA and worsen symptoms, or can be depleted by the pill
Folate
Iron
Ferritin
Vitamin D - protect bone health
Zinc - digestive health
Lab work/assessment
2. Transvaginal ultrasound (rule out structural abnormalities, look at cysts on the ovaries)
*Cysts on the ovaries can be present with both HA and PCOS
3. Detailed review of your history and current reality with food, exercise and weight loss (with red flags being currently trying to lose weight, history of any weight loss, exercising a lot) - MOST IMPORTANT
**This podcast does not diagnose or treat any medical conditions. Speak with your doctor about this information and before taking any action around your medical care.
-
My clients often struggle with listening to and TRUSTING their hunger cues.
After years of dieting and controlling their weight, theyâre more used to following external food rules than their bodies.
This not only leads to things like missing periods, digestive issues, food obsession and binge eatingâŚ
âŚit also leads them to ask the question âam I REALLY hungry? Or am I just bored?â
đľâđŤWhen theyâre sitting at their desk working and canât stop thinking about the pre-prepped asian chicken and rice they made for lunch (despite not feeling physical hunger pangs yet)
đ´ When they have a relaxing day and have to constantly resist the temptation to eat, whereas on their busy days that voice feels more quiet.
If this is you, read on. đ
You see, âboredom eatingâ is FAR more likely to happen when you have a history of restricting food.
Under eating and rigid food rules make us hungrier, with more cravings đŹ.
It increases the pleasure and comfort we get from eating which makes us more likely to reach for the ice cream carton when emotional đ¨.
The solution?
Is not to âtry not to eatâ đ.
(As if that ever worked long term anyways)
Instead, I have 3 tips for you:
1ď¸âŁ ALLOW yourself to eat when bored
Listening to your desires for food will allow your body to get the calories it needs + eliminate the scarcity mindset. This will eventually lead your hunger and cravings to decrease and your urge to eat emotionally to go away.
2ď¸âŁ Follow the âregular eatingâ principle
3 meals, 3 snacks, with all 3 macronutrients in them (starchy carbs đĽ, fats đĽ and protein đł) evenly spaced throughout the day.
OR - eating with your hunger cues throughout the day, INCLUDING mental hunger (the desire to eat) and stopping eating when you are truly satisfied (not just physically full)
3ď¸âŁ Address other common causes of boredom eating such as ADHD and lack of pleasure/fulfillment in life
âŚbut address these in ADDITION to stopping food restriction, not in replacement because you are afraid of weight gain.
Thatâs even more of a sign that restriction is likely the main root cause of your âboredom eatingâ and the true work you need to do to find freedom and peace with food â¤ď¸.
I explain all of this in more detail on this episode đ¤!
Hope you love it.
If you want to contact me with any questions:
Email at [email protected]
DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite
Get the Binge Eating & Period Recovery Meal Plan: bit.ly/bprmealplan
Resources for this episode:
Untamed by Glennon Doyle
Troubleshooting Unconditional Permission to Eat
Becca Kingâs episode (@adhd.nutritionist on Instagram)
-
Past client Emily is back on the podcast this week sharing her 1 year update.
She went from being so obsessed with âhealthyâ eating that she was deathly afraid of sugar and dairy đâŚ
âŚto casually saying yes to ice cream on a date for the experience, and naturally not finishing it đ¤ˇđźââď¸.
From feeling literally possessed by a demon during her binge episodesâŚ
âŚto sitting in disbelief that she ever even had the urge to binge đ¤Ż(thatâs how at peace she feels around food).
From feeling constant pressure to exercise to burn calories đđźââď¸đ°and maintain a certain physiqueâŚ
âŚto going for runs at 10 PM after work because she GENUINELY WANTS TO and enjoying a post-workout meal with zero fear about eating âtoo lateâ.
This is a juicy one - you get fantastic insight into what life looks like when you truly, fully heal your relationship with food, body image and exercise.
Lots of profound mindset shifts that will nourish your brain đđ§ so you can start taking different actions and find this freedom and peace with how you eat, how you move and how you feel in your skin.
Hope it helps!
Email at [email protected]
DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching and group program: bit.ly/elenakwebsite -
âĄď¸ You think youâve stopped restricting food, but youâre still struggling with binge eatingâŚ
âĄď¸ Youâre baffled as to why your period is missing because youâre at a âhealthy weightâ and think you eat enough...
âĄď¸ You have a history of a ârestrictive periodâ where youâre like:
đ¤ âYea. I was definitely under eating and overexercising back thenâŚâ
đĄ â...but now Iâm fine! I eat way more. I allow myself to eat less healthy foods in moderation. I just canât STOP eating them once I start. Why canât I just be âbalancedâ?!?!â
If you resonate with any of theseâŚyouâre not alone.
đĄ Thereâs a scientific explanation for what youâre experiencing.
Itâs called Metabolic Adaptation.
Basically, itâs how your body decreases the calories you burn and tries to drive you to eat more when it senses that it doesnât have enough long term (body fat) or short term (glycogen aka stored blood glucose) energy stored.
Metabolic Adaptation feels like:
Slowed digestion (think chronic constipation, bloat and toxic farts)
Constant food thoughts
Extreme hunger and cravings
Low energy for life and decreased performance in your workouts
Urges to binge eat
Missing periods
How do you correct Metabolic Adaptation?
â THROUGH EATING MORE FOOD
I go over all of this, including how to recover from Metabolic Adaptation so you can feel like a normal person around food again and more easily maintain a healthy, fit body fat percentage for YOUR unique body in this episode!
Give it a listen if this topic interests you and email or DM me with any questions
Email at [email protected]
DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching and group program: bit.ly/elenakwebsite
Resources for this episode:
Defining metabolism: https://www.ncbi.nlm.nih.gov/books/NBK546690/ , https://en.wikipedia.org/wiki/Metabolism
Metabolic adaptation: https://journals.lww.com/nsca-jscr/fulltext/2022/10000/metabolic_adaptations_to_weight_loss__a_brief.39.aspx
Microbiome effect on energy balance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7285218/
Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger
Non-exercise Activity Thermogenesis: https://www.ncbi.nlm.nih.gov/books/NBK279077/
-
đ˘ âI was a fat child who loved food too muchâ
đŤ âIâm just addicted to sweetsâ
đŞ âIâm always just going to have to try to control myself around themâ
âŹď¸ I couldnât be around sweets without spiraling into a binge episode, and these were my real thoughts as to why.
đŹI always loved sweet foods as a child, but it wasnât until I started dieting that I started feeling obsessed and out-of-control around them.
If you can relate - know youâre not alone.
đ Iâm 6 years free from the urge to binge and can naturally eat sweets in moderation using little to no will power.
Sometimes I eat more sweets, sometimes less but overall I donât even have a big sweet tooth anymore đ¤ˇđźââď¸.
And I donât stress about them AT ALL đ¤Ż.
I truly never thought I would get here when I was in my 4 year battle with food đ.
đ¤ In this episode Iâm sharing how I did this and how Iâve helped hundreds of my clients do the same.
This is not bullshit or something that only worked for meâŚ
âŚitâs an evidence-based process of healing your relationship with all foods including the ones weâre told are âinherently addictiveâ đ.
Hope it helps!
Learn more about working with me 1:1 or in a group setting: bit.ly/elenakwebsite
Let me know any feedback/questions by contacting me:
Email is [email protected]
DM me on Instagram at @elenakunickird
Resources from this episode:
Client Interview Episodes
Brittany
Liv
Kristin
Emily
Free binge eating & period recovery meal plan: bit.ly/bprmealplan
-
In 2018 I took a 3 month break from exercise.
No lifting.
No cardio.
I didnât even go for walks unless I GENUINELY wanted to (which I didnât in the beginning).
This was part of healing from the previous 4 years of under-eating and overexerciseâŚ
âŚwhich led me to lose my period, struggle with massive binge eating episodes at least once per week, and feel controlled by my obsession with food.
Now, 6 years later?
Iâm about to compete in my first Crossfit competition.
I train HARD and often, and Iâve even done some two-a-days in preparation.
I fucking love it.
And I continue to maintain a healthy period and a peaceful relationship with food.
So how does this apply to you?
I want to share with you how I got here - all the way from my exercise break to pushing my body hard again.
Because I know, if youâre anything like me or my clients, you LOVE fitness.
You love the feeling of pushing your limits and showing yourself what youâre capable of physically, you love the confidence that this bringsâŚ
âŚand youâre ready to get more fit than youâve ever been but this time WITH freedom and peace around food.
So in this episode Iâm doing just that.
Hope you enjoy it!
Iâd love to hear your feedback or follow up questions.
DM me on Instagram at @elenakunickird
Email me at [email protected]
Learn more about my services to help you stop binge eating, get your period back and find your healthy balance with food and fitness here: bit.ly/elenakwebsite
Resources for this episode:
Episode #48: Returning to the gym after an exercise break
Mark Breedon: follow on Instagram @training.strong.women
Listen to Mark Breedonâs episodes on the podcast: here and here
Knees over toes guy, Ben Patrick, Athletic Truth Group: https://www.atgonlinecoaching.com/
-
If youâve been consuming my content you hear me say this all the time.
The KEY step to stopping binge eating and getting your period back without the pill is to let go of ALL food rules and give yourself unconditional permission to eat.
What does this mean?
Eating WHAT you want, WHEN you want, until you DONâT WANT ANYMORE.
Whatâs the purpose of giving unconditional permission to eat?
To provide your body with the calories it needs to heal from under eating and overexercise
To psychologically âhabituateâ to your fear foods so you can stop obsessing over them
To release all fear and anxiety around food and learn to trust your body
However, doing this is NOT easy.
There are a lot of fears and struggles that come up when trying to eat freely after years of being governed by food rules and feeling out of control.
In this episode I am troubleshooting these common struggles for you:
âĄď¸ Binges getting worse
âĄď¸ Telling the difference between binging and extreme hunger
âĄď¸ Feeling sick to your stomach or extreme digestive issues
âĄď¸ Feeling so distressed, guilty, upset, overwhelmed by how much and what youâre eating
âĄď¸ Feeling physically lethargic, bloated, depressed, bad body image
âĄď¸ Eating so much âunhealthy foodâ and thinking âthis canât be healthyâ
âĄď¸ Not feeling satisfied
Let me know any feedback/questions by contacting me:
Email is [email protected]
DM me on Instagram at @elenakunickird
Learn more about my 1:1 coaching, single sessions or my group program via this link: bit.ly/elenakwebsite
Resources Referenced in this episode:
Intuitive Eating by Evelyn Tribole and Elyse Resch
Food Habituation Research: https://www.sciencedirect.com/science/article/abs/pii/S003193842100202X
Episode 175 Daily Meditation and Journaling Routine for Binge Eating & Period Recovery. Click here to listen
Episode 162 Why You Canât Stop Thinking About Food and How to Stop: click here to listen
Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger
Episode 66 Balanced Meals for Binge and Period Recovery: Click here to listen
Episode 163 Hyperpalatable Foods - How to Trust Yourself Around Them: Click here to listen
Meal Plan for Binge Eating and Period Recovery: bit.ly/bprmealplan
Episode 173: âI Feel Fatâ - How to Cope: Click here to listen
-
The basic steps to being completely free from the urge to binge, getting your period back without the pill and stopping constant food thoughts are:
âĄď¸Stop dieting
âĄď¸Give yourself full permission to eat
âĄď¸Listen to ALL of your hunger cues (mental and physical)
âĄď¸Take an exercise break
But the REAL work?
Is coping with the negative thoughts and DIFFICULT AS FUCK emotions that come up when you implement these steps.
đBody image struggles
đąCatastrophic thoughts of spiraling into never ending weight gain and an unhealthy, sedentary lifestyle
đ The fear of what other people will think of your changing body
Coping with these experiences WITHOUT reverting back to calorie counting, eating less, or exercising more before your body has got the rest it needsâŚ
âŚaka the same behaviors that lead you to binge and lose your period in the first placeâŚ
âŚis THE THING that gets you through to the other side:
Free from binge eating for THE REST OF YOUR LIFE.
Maintaining a healthy menstrual cycle and thus good overall hormonal health.
And able to crush your fitness goals and feel confident in your body while still enjoying a full life without food anxiety.
In this episode I lay out the exact daily mindset routine I recommend to clients (and followed myself) to get you through the hard stuff and through to the other side.
I hope you enjoy!
Click here to learn more about my group and 1:1 coaching programs: bit.ly/elenakwebsite
DM me on Instagram @elenakunickird
Email me at [email protected]
-
July 4th, 2018 was my last binge.
And on this weekâs episode I tell the story of what it looked and felt like.
I also share the exact steps I took over the following months that allowed me to fully heal from my disordered eating, get my period back and now be 6 years binge-free.
I donât use will power to resist the urgeâŚI just have no desire or thoughts of binge eating anymore and I feel completely normal and at peace around food.
Then, I cover the number one thing you can do on the 4th (or any other fun plans you may have this week) to prevent a binge from happening.
Youâll leave this episode feeling less alone in your struggles with food, and with clarity on WHY this is happening + how to stop it FOR GOOD.
Hope it helps, and let me know any feedback or questions you have!
Email me at [email protected]
DM me on Instagram @elenakunickird
Click here to learn more about 1:1 coaching and my group program: bit.ly/elenakwebsite -
One of the worst things a woman in our culture can feel is âfatâ... and thatâs sad.
In our minds, âfeeling fatâ is synonymous with feeling worthless, unloveable and unwanted.
Feeling this way can lead us to:
Low mood and depressive episodes
Want to crawl out of our skin
Miss out on social events or be overwhelmed with insecurity
Retract from our sex lives and dating
Rest to unhealthy food restriction and compensatory exercise that leads to binge eating, food obsession and missing periods
If you have struggled with this feeling, the latest episode is for you.
I cover 6 tips for you to be free from this feeling and feel confident in your body WITHOUT resorting to behaviors around food and exercise that will lead you to binge or f*ck up your hormones:
Get to the deeper thoughts behind âfeeling fatâ and reframe them
Remember the purpose behind the weight gain in binge eating & period recovery
Donât believe all of your thoughts
Be fucking self-compassionate, bitch đ(lol, this will make more sense on the pod)
Get out of your head and around other humans
Decrease sensory discomfort and build tolerance for these sensations
If you find the podcast helpful, please leave a rating and review by clicking here and scrolling down to where it says âWrite a Reviewâ: https://podcasts.apple.com/us/podcast/the-binge-eating-dietitian-podcast/id1541348229
Learn more + apply for â¨1:1 coaching â¨: bit.ly/ekprivatecoaching
Resources discussed on the podcast:
Self Compassion by Kristin Neff
-
In this weekâs episode we have a past client, Lauren, on to share her story struggling for 6 years with binge eating and anxiety around food and ultimately recovering from these struggles.
We cover topics like:
Transitioning away from being an athlete, gaining weight and then starting her fitness/weight loss journey
Laurenâs âVegan and cardio bunny phase đ°đĽâ when her binge eating first started
How the COVID-19 Pandemic impacted her relationship with food and binge eating
Getting into Bodybuilding đŞ, macro tracking and her binge eating hitting its worst point
How Lauren ultimately stopped binge eating and found a peaceful relationship with food
The hardest parts of disordered eating recovery and how she got through the fear of weight gain and body image struggles
This will be a super inspiring, relatable and motivating episode to help bring you closer to TRUE health and fitnessâŚ
âŚwhich includes a peaceful relationship with food.
Interested in working with me?
Click here to learn more about your options for getting support.
DM me on Instagram with any feedback on the podcast or questions @elenakunickird
Or email me at [email protected]
-
Food restriction does not just look like eating 1000 calories a day and wasting away to nothing.
Rigid food rules are one of the number one factors shown to contribute to binge eating in the eating disorder literature.
There are 3 types of food rules:
âWhenâ rules
âHow muchâ rules
And âWhatâ rules
In this episode IâŚ
Break down each type of rules with real life examples
Explain how and why these rules trigger binge eating
Give you a framework to develop a healthy, flexible mindset around food so you can be binge-free and be healthy and fit without all the stress and anxiety around eating
Click here to listen to the episode where I define binge eating: https://elenakunicki.libsyn.com/defining-binge-eating
Click here to learn more about my group program, â¨Normal Eaterâ¨: bit.ly/normaleaterdetails
Email me: [email protected]
DM me: @elenakunickird
-
Exercise is a stressor on your body.
If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.
But if youâre not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as Iâd venture to say â¨most women arenâtâ¨, that high intensity exercise can turn into a negative stressor that breaks your body down.
Systems like reproduction can shut down to conserve energy.
In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.
I also discuss what a âhealthyâ amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.
Enjoy!
Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails
Email me at [email protected]
DM me on Instagram @elenakunickird
Resources for this episode:
8 week HIIT protocol improved PCOS outcomes:
https://pubmed.ncbi.nlm.nih.gov/36978202/#:~:text=Background%3A%20Studies%20have%20revealed%20that,of%20training%20for%20these%20women.
HIIT leads to reduced testosterone and increased estrogen in young women:
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf
Exercise guidelines:
https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Combine%20levels%20for%20best%20results,-%E2%80%9CA%20substantially%20lower&text=The%20study%20notes%20that%20%E2%80%9Cany,about%2035%25%20to%2042%25.
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
10,000 steps per day recommendation:
https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058
Blue Zones physical activity level:
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf
Alyssa Olenick podcast interviews:
https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/
Dr. Peter Attia:
https://peterattiamd.com/
-
đ âAll bodies are beautiful!â
đ âLetâs celebrate and accept larger bodies!â
đ đźââď¸ âIntentional weight loss doesnât work!â
đĄ âYouâre promoting obesity!â
đ âJust eat more and exercise lessâŚhave more disciplineâ
â âStop pretendingâŚno one wants to be fatâ
đThe conversation around weight, health and body image today is highly polarized.
If this has confused you on your own journey to stopping binge eating, getting your period back and finding balance with food and fitnessâŚI want to help you find the middle ground.
In this weekâs episode I give my opinions on this debate and specifically address:
The Body Positivity movement
The difference between body positivity, body acceptance and body neutrality and how you can use these concepts in your own disordered eating recovery
The Fat Liberation movement
The Health at Every Size framework
You will walk away from this episode having more clarity on what it looks like to prioritize health and fitness without obsessing over your weightâŚ
âŚand how to navigate all the conflicting opinions about weight, body image and health.
If you want support to stop binge eating, get your period back and find balance with food and fitness - my group program â¨NORMAL EATERâ¨is open for enrollment at $69 per month.
It goes to full price ($99 per month) on June 18th.
Click here to learn more about the group program and my other services: bit.ly/elenakwebsite
DM me at @elenakunickird on Instagram
Email me at [email protected]
RESOURCES FROM THIS EPISODE:
Body Positivity Definition - https://dictionary.cambridge.org/us/dictionary/english/body-positivity
Fat Acceptance Movement - https://centerfordiscovery.com/blog/fat-acceptance-movement/#:~:text=Or%2C%20rather%2C%20a%20%E2%80%9Cfat,loudly%20fat%20without%20being%20apologetic.
Health at Every Size Website - https://asdah.org/haes/#:~:text=The%20Health%20at%20Every%20Size%C2%AE%20Principles%20promote%20safe%20and,on%20weight%20or%20weight%20loss.
Resources on radical acceptance:
Radical Acceptance by Tara Brach
Eckhart Tolle
Resources on shame and trauma:
Brene Brown
Tim Fletcher
-
Rates of depression among people who struggle with disordered eating are high.
I see this come up in my clients in two main ways:
âĄď¸ Depressive symptoms increasing as they try to eat more and exercise less to stop binge eating, get their periods back and regulate their hunger and cravings
âĄď¸ Depression worsening body image issues or being triggered by body image triggers that come up in recovery
For many clients, depression improves immediately as they start changing the behaviors that were causing them to feel like a prisoner to obsession and anxiety around food.
For others, more support is needed.
If youâre struggling with depression in disordered eating recovery - this does not always mean you are doing something WRONG.
Restrictive eating and compulsive exercise can be coping mechanisms.
When we release themâŚsometimes the stuff we REALLY need to confront in order to heal and live our healthiest, happiest lives comes flooding in.
And that often doesnât feel good at first.
You are not alone.
To discuss this topic I brought Sarah Dosanjh (The Binge Eating Therapist) on the podcast, a therapist out of the UK who specializes in binge eating.
We cover:
The statistics on depression and eating disorders
Why depression can get worse during ED recovery
The symptoms and spectrum of depression
The links between perfectionism, the inner critic and depression
How body image and depression interact
Tools and mindset shifts to manage depression
To learn more from or contact Sarah:
Instagram: @the_binge_eating_therapist
Website: https://thebingeeatingtherapist.com/#
Podcast: Life After Diets
Youtube: https://www.youtube.com/@TheBingeEatingTherapist
To learn more about working with me, click this link: bit.ly/elenakwebsite -
When you start trying to eat more and rest more to stop binge eating and get your period backâŚsome difficult symptoms can come up.
The most common ones I see with clients are:
Joint pain
Swelling/water retention
Bloat
Worsening digestive issues
Acne
Fatigue/sluggishness
Emotions coming flooding back
Getting sick more frequently
This can be SUPER frustrating for my clients, they think âisnât the point of doing this to feel BETTER? Maybe I should stopâŚâ đĽ
If you can relate or want to learn more about this subject - this episode is for you!
I break down where each of these symptoms come from and how to cope with them so you can through to the other side BINGE FREE, with a regular period and able to pursue health and fitness in a way that truly ADDS to your life rather than detracts from it.
Enjoy!
Click here to learn more about 1:1 coaching: bit.ly/coachingwithelena
Articles referenced in this episode: https://edinstitute.org/blog/2013/5/25/pain-i-why-is-there-so-much-in-recovery
https://www.adaptedtofamine.com/
Somatic Practitioners referenced in this episode:
@katbeck
@kiana.reeves
Self-abdominal massage for digestion:
https://www.youtube.com/watch?v=onBXcSpgKds
-
Your current approach to physique goals and fat loss isnât workingâŚthatâs why youâre here.
In this episode I teach you how to pursue aesthetic goals and intentional fat loss WITHOUT spiraling into the issues youâre currently struggling with:
Binge eating
Missing Periods
Constant food thoughts
And anxiety around food.
This is a step-by-step process and I go through each one in depth:
Step 1: Heal your relationship with food FIRST
Step 2: Accept your body at itâs healthy, natural weight
Step 3: Prioritize health and fitness WITHOUT aesthetic goals - to feel healthy, strong and good
Step 4: Let your body settle at itâs set point weight
Step 5: Define your non-negotiables and red flags
Step 6: Approach it from a âis this something I can sustain long term?â
Step 8: Go slow and steady
Step 9: Be flexible. Donât have a hard and fast goal of âIâm gonna lose x amount of weight by x date
Hope it helps!
If youâre ready to get support to FINALLY be free from binge eating, get your period back so you can reach fitness and physique goals without obsessionâŚand more importantly live your LIFE beyond food and weightâŚ
âŚmy group program NORMAL EATER is for you.
Click here to learn more + apply: bit.ly/normaleater
Make sure to get your application in before May 13th - thatâs when the program starts!
Follow me on Instagram @elenakunickird
Email me at [email protected]
- Mostra di più
