Intuitively You

What the heck is the difference between binge eating vs. overeating? Maybe you’ve even used these two terms interchangeably. This episode will shed light on what the technical differences between binge eating and overeating are, how to know which one might be going on for you, and why no matter what you are experiencing, you still deserve support! 

PLUS a celebration is coming up soon for over 100,000 downloads of the Intuitively You Podcast!!! I am beyond grateful to you for listening and tuning into the podcast. I wouldn’t be able to do this without you. And I want to do a little something as a thank you from me to you! We’re going to do a special Ask Me Anything Q&A style episode, and I want you to be involved. 

If you’ve been feeling an element of being “stuck” in your relationship with food, I gotchu. This one is a juicy one for you today! The idea for this episode just flowed to me and I knew I just had to share it with you. I feel like you’re going to get some wonderful “aha” moments from what I chat about here, and hopefully this will help to shift things up for you. All I want for you is for you to escape from the constant struggle with food so that you’re able to experience the freedom, peace, and joys of life without this stuff with food holding you back anymore. Time to get unstuck my friend! 

I’m diving into: 

• What element is keeping you *stuck* in your struggles with food
• Things you might be doing that’re keeping you stuck
• Signs that you are struggling with this element in your relationship with food
• What the solution to get unstuck is 
• 3 actionable steps to try out today! 

Links: 

Have you ever been curious about the Embodied Food Freedom group coaching program or wondered what it really is? Or maybe even if it would actually be a good fit for you or not? That’s exactly what we’re going to cover in this episode – what Embodied Food Freedom is, what it’s all about, what’s included, and most importantly for you to gain some kind of clarity about if it’s something that would benefit you on your journey. All the deets right here, so that you can have it all in one place on the podcast. 

But… there’s more! I want you to also be able to take some “aha” moments away from this episode too! So that’s exactly what we’re going to do. We’re going to chat about Embodied Food Freedom, but I’ll also be giving you some things to think about along the way that you can apply to your own personal journey. Whether you’re someone who wants to join Embodied Food Freedom or not, everyone is welcome to stick around and benefit from this episode! 

Do you view food as the enemy? Maybe food is a big point of frustration in your daily life. From not knowing what you “should” eat, to binge eating and overdoing it on the fun foods. Potentially you feel like you’ll never be able to have a peaceful relationship with food for yourself. If you can relate to any of this, you’ll want to dive into listening to Hannah’s story of improving her relationship with food. Hint: Food is not the enemy. 

In this episode, things get personal and we cover:

• The fear of keeping fun foods (like chips, candy, chocolates) in the house 

• What impact unintentionally skipping meals and inconsistently eating has on your relationship with food

• Dealing with negative comments from family members about food

• The shame & judgement that you can feel experience when struggling with binge eating and your relationship with food

• Overwhelm with fun foods at holidays

• Making peace with food 

• Advice that Hannah wants you to hear

• And more! 

  
  

As hard as you tried not to, you binged. Again. Now what? It can be easy to slip into a spiral filled with negative thoughts, shame, guilt, and beating yourself up. I know, because I’ve been there too. Those negative shame spirals don’t feel good and are totally not helpful to your overall well-being. You know that, but what can you actually do about it? Let’s chat about how to forgive yourself after a binge. 

In this episode, I want to give you a resource that you can use after a binge. Walking you through what you can do to feel even a little better after binge eating, and move on! 

You will learn: 

• The steps to take to forgive yourself after a binge

• How self compassion is a key skill to have to overcome binge eating

• Why you shouldn’t ‘make up for’ what you ate during a binge

• How to nurture yourself

• The most effective way to create helpful mantras 

• Why all of this is so important to your journey!

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Have you lost your menstrual period and are wondering what to do next? Whether you are looking to improve your fertility, support your reproductive health, or just want to make sure you are doing what you can to meet your body’s needs, this episode is for you. I am joined by Cynthia Donovan, RDN (aka the Period Nutritionist) to talk all things periods, birth control, and what you can do to ensure you have a healthy menstrual cycle.

We cover: 

• Cynthia's journey to becoming a dietitian and period specialist
• Cynthia's personal experience with hypothalamic amenorrhea (missing period)
• What true health looks like
• Navigating the birth control pill and period recovery
• The most common reasons people lose their periods
• Steps you can take to regain your lost period

You don’t want to miss this jam-packed episode full of valuable information! And if you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Do you struggle to differentiate between emotional hunger vs. physical hunger? Do you find yourself eating to cope with your emotions and are wondering how to stop? In this episode we dive into the differences between these types of hunger as well as how you can know which type of hunger you are experiencing. If you are ready to feel more in control of your food choices and address your hunger with confidence, tune in.

In this episode you’ll learn:

• What physical hunger is
• What emotional hunger is
• Signs of emotional vs. physical hunger to look out for
• My favorite reflection questions to help you eat with confidence
• Reasons you may be emotionally eating
• Your best next steps to stop emotional eating and meet your body’s needs without guilt

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Have you ever heard the term “body image” and wondered what it actually means and why a positive body image matters? Well today we are joined by Body Image Coach and Licensed Professional Counselor Jess Fry to talk all about how you can cultivate a positive body image for summer and beyond. This episode is a must listen if you struggle to love what you see in the mirror and often let your body dictate your food choices and how you show up in life. 

We talk about:

• What a negative body image looks like & how to spot it in your own life
• Jess’s background and personal history of chronic dieting and poor body image
• Why it’s so common to struggle with your body image in the summer
• What it looks like to embody a positive body image
• Three actionable steps you can take to help cultivate a positive body image for summer & beyond

Body image is a crucial piece in the food freedom and intuitive eating puzzle. I hope you will take some time to sit back, listen to this episode, and soak up this valuable information today.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there.

What if I told you that your struggles with food aren’t really about the food itself? That you can find freedom from binge eating without relying on willpower and self control around food? You may think I’m crazy, right? Well today I’m showing you what the real barrier may be in your food freedom journey and psst- it’s not the food. In this episode you’ll learn how to look a little deeper and uncover the true reason why the calorie counting, overexercising, and endless diets just don’t seem to “stick”. You’ll learn just how good life with food freedom can be and why doing the work is so worth it. If you’re ready to think about food less and embody your version of a healthy relationship with food more, then this episode is for you.

In this episode you’ll learn:

• More about my own history of binge eating & struggles with food
• Why we need to take the focus off of food itself
• What your life can look like beyond diet culture
• How food stress is negatively impacting your life
• How negative self image can lead to food struggles
• How to live your life authentically & fully without diets

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

This week I cover the big question: how to stop thinking about food all the time. In a world that’s obsessed with diets and weight loss, it’s easy to think your mind is constantly on food because you lack willpower or “need more self control,” but what if this wasn’t the case? What if you could stop thinking about your next meal, what you just ate, or how good/bad you are based on your food choices without relying on willpower?

In this episode I give you four practical steps to start practicing today that will help you go from food obsessed to food peace. You’ll learn how to quiet the constant mental chatter surrounding food and silence the inner food police voice that keeps you stuck. If you’ve been looking for your next step towards food freedom, this is it.

In this episode you’ll learn: 

• WHY you are thinking about food 24/7
• Signs that you may have an unhealthy relationship with food
• 4 tips to implement today that can help you think about food less
• How my program, Embodied Food Freedom can help you find peace with food
• The science behind cravings and food thoughts
• How food rules are keeping you stuck
• And MORE!

If you are looking for hands-on support to help you make peace with food and stop binge eating for good, join us inside Embodied Food Freedom.

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

This week we are joined by McKenzie Caldwell, RDN to talk all things intuitive eating for pregnancy and fertility! McKenzie is a weight-inclusive Registered Dietitian Nutritionist who is passionate about showing people how an intuitive eating approach can work for those with PCOS, gestational diabetes, those that are currently pregnant, and for those hoping to conceive. This episode is incredibly valuable for anyone who is currently pregnant, hoping to conceive, or anyone looking to better support their reproductive health.

In this episode, we cover:

• How a non-diet approach to nutrition can work for those who are pregnant
• Hypothalamic amenorrhea (losing your period due to over-exercise and undereating)
• Tips for general reproductive health
• Common pregnancy nutrition myths 
• Body image during pregnancy 
• Pregnancy weight gain
• “Bounce back” culture in pregnancy
• And more!

Whether you are just wanting to learn more about the connection between reproductive health and intuitive eating or you are navigating a current pregnancy-related health concern, I hope you will take some time to listen to this powerful episode!

Join Embodied Food Freedom

A 4-month highly supportive, small group intuitive eating coaching program for those who are struggling with binge eating or emotional eating and are ready to finally stop feeling out of control around food for good, find their version of food freedom, and get tailored guidance & support to get them there. 

Have you ever felt that you have all the “nutrition knowledge” or know what you “should do,” but still feel like something is missing in how you relate to food? Maybe you have a lot of nutrition knowledge but are still struggling with food, feel insecure in your body, struggle with binge eating, or are simply having a hard time feeling satisfied in your relationship with food. This was Madiha’s story as well. In this week’s episode we talk about her journey through my signature program, Embodied Food Freedom, and how she was able to completely transform her life and relationship with food in a few short months together!

In this episode things get personal and we cover:

• Weight comments and criticisms Madiha endured in her teenage years and how that shaped her relationship with food
• Navigating postpartum body changes and criticisms
• What happens when nutrition “knowledge” falls short or doesn’t work
• The shift that had to happen for Madiha to take the leap and invest in herself
• How Embodied Food Freedom changed Madiha’s relationship to food and life in general
• Where Madiha is today in her relationship to food and her body
• The one piece of advice Madiha wants YOU to hear

This is a beautiful story of how you can go from feeling stuck and overwhelmed by food and your relationship with your body, to feeling complete peace and empowerment. I hope you will take some time to listen and be encouraged by this story today.

Join Embodied Food Freedom

Are you still struggling to break free from the diet culture mentality? Do you find yourself engaging in "clean" eating or using phrases like "cheat" days or weekends? If so, you might be unknowingly holding onto sneaky forms of dieting that are preventing you from truly achieving food freedom. In this episode, I chat with you about the sneaky ways that diet culture can still impact our relationships with food, even if we think we've left our dieting mentality behind. 

We’ll chat about the 10 common signs that you might still be dieting without realizing it, such as:

• Focusing on "clean" eating
• Doing extreme challenges like 75 Hard
• Using phrases like "cheat" days or weekends
• Saving up calories for nights out or events
• + more!

I also share alternative mindset shifts for each of these behaviours for you to make impactful change in your relationship with food. It’s so important to let go of restriction and tune into our body's needs to get to a place of true food freedom. The ultimate goal is to break free from the diet-binge cycle and find a healthier, more sustainable relationship with food. Who’s with me?!

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Do you struggle not knowing what to wear? Feel like you can’t find clothes that truly fit your body and feel unique to you? Does the media influence your personal style or does your body type not feel well represented in clothing brands? Chime into this podcast to hear how you can embody your true self through fashion! 

This week’s guest Dacy Gillespie, Personal Stylist and Owner of Mindful Closet, discusses how to dress confidently at any body size and break free from any fashion “rules” that limit one’s self expression. 

We go deep into:

• How unlearning and relearning beliefs around food AND clothes is an essential part of the journey
• How feeling comfortable in your clothes can impact your confidence and how you feel in your body
• Top tips for finding your personal style and clothing confidence
• How to remove the fear of spending money on clothes and what to do if you can't afford new clothes right now
• Clothing tips for bad body image days and how to let go of clothes that no longer fit or serve you

A question that I’m LOVING from Dacy in this episode is, “If you didn’t have limiting beliefs about what you could wear, what would you WANT to wear?” By squashing societies standards and “rules” for fashion and our bodies - we can truly find our own personal style, express ourselves freely and be our truest selves, no matter our body’s size. Now let’s fight against the “body ideals” and narratives and create body respect, together!

Do you feel like you can’t stop snacking? Do you find yourself asking, “Why have I been snacking so much?” or “How do I stop snacking when I’m not hungry?” Well, whether you want to learn why you can’t stop snacking, understand why snacking is actually NOT a bad thing, or what snacking really is – you’re in the right place! Tune into this episode to learn why you’re potentially feeling not-so-great about snacking, hear my current fav snacks as an Intuitive Eating Dietitian + more!

In this episode, we chat about:  

• What snacking really is 
• How to reframe the view of snacking as a “problem”
• The truth about why you’re feeling off about your snacking habits
• Why snacking is not a bad thing
• How to build a satisfying + filling snack (the simple formula you won’t want to miss!)
• My favorite snacks as an Intuitive Eating Registered Dietitian

Send me a message on Instagram or share this episode to your story and let us know what you found most helpful in this episode and what snack you’re loving right now! 

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Have you found yourself struggling to heal your relationship with food for YEARS? Do you feel stuck in a constant state of stress and shame when it comes to eating? Maybe you’ve tried dieting, other group programs, or mending your relationship with food yourself - and nothing seems to ‘stick.’ The grievances and stressors of everyday life seem to pile up high - and it feels easier to just keep dieting than to try something new.

Lianna, a past member of the Embodied Food Freedom small group coaching program, has been there too. In this episode, you’ll get to learn how she navigated the loss of her husband, constantly feeling ‘stuck’ around food, and how she’s been approaching cultivating her toddler's relationship with food.

We chat about:

• How she had been turning to food for everything for years
• The loss of her husband and how it impacted her relationship with food
• Frustration of spending 10+ years feeling shame + stress around food to attaining true food freedom
• How releasing shame + getting support can change the game on your life-long journey with food
• How she went from an all-or-nothing mindset to confident and free in her food choices
• How she’s hoping to cultivate a healthy relationship with food for her kiddo too!

And a big one: Realizing that there is no shame in finding support. Through community, letting go of the struggles of food, and cultivating self-love - change is possible!

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Do you have ADHD or suspect you may? Do you struggle to eat consistently or find yourself bingeing? In this week’s episode, we are joined by Becca Harris to discuss the unique connection between binge eating and ADHD.

Our guest, Becca Harris, is a Registered Dietitian who specializes in ADHD and is a fellow ADHDer herself. Becca is on a mission to help ADHDers heal their relationship with food and better understand how their neurodivergence impacts their experiences with food. Today we chat about all things ADHD and food freedom to help give you the next best steps to take as you heal your relationship with food.

We cover things like:

• What ADHD really is
• How ADHD can manifest in your relationship with food
• The link between binge eating and ADHD
• Unique experiences ADHDers may have as they heal their relationship with food
• What “eating for dopamine” means & how dopamine impacts your relationship with food
• Top tips for ADHDers struggling with binge eating

Connect with Our Guest, Becca:

Do you find yourself trying diet after diet with no long-term success? Tune in to this week’s episode to learn how to break this cycle once and for all!

This week we are joined by Jenna Free, Intuitive Eating Counselor, soon-to-be therapist, and cofounder of UNdiet Online, a food freedom tool! We are giving you the information you need to both start and succeed in your food freedom journey, and discuss how to know if you may be stuck in a dieting cycle. We also share our top tips for escaping the diet cycle so you can learn how to start your own journey to a better relationship with food today. Tune in to learn what it truly means to “undiet” and find lasting peace with food and your body.

We cover:

• How and why people get stuck in the diet cycle
• Pros and cons of both dieting and intuitive eating
• What it means to “unlearn” diet culture
• Jenna’s personal history with dieting and binge eating
• Our top tips for someone who wants to “undiet”
• Takeaway activities to try today
• Details on the launch of UNdiet Online - a new food freedom resource for you!

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Is it possible to lose weight while healing your relationship with food? Can you try to lose weight and try to stop binge eating at the same time? Should you? Tune in to this episode to finally get the answers to these popular questions and uncover what you can expect when it comes to weight fluctuations while navigating intuitive eating and ditching diet culture.

In this episode we cover:

• Why it’s valid to want to lose weight
• What can happen to your weight when you start eating intuitively
• What to do if you feel like you NEED to lose weight
• How to navigate not feeling good at your current size

We are answering some BIG questions this week and I can't wait for you to tune in.

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Do you want to learn how to stop binge eating? Are you constantly asking yourself questions like: Does the urge to binge ever go away? Why do we binge eat? Why can’t I stop bingeing on junk food?! Tune in to this episode to finally get the answers you’re looking for!

In this episode, I will provide you with clarity and the tools you need to finally step out of the seemingly never-ending binge eating, overeating, and emotional eating cycle. We’ll first dive into the reasons why you binge eat – the root causes of binge eating. These main overarching causes will then be our guide to show you the path forward from binge eating to food freedom.

In this episode we cover:

• What is binge eating?
• Jenn’s personal history with binge eating
• The top three reasons people binge eat
• How to move from binge eating to food freedom
• A free resource you can use to learn why you are binge eating
• Guidance on what to do next on your path to healing

A life of food freedom is possible - and you deserve it. Let’s take the first steps toward getting there together!

Can you actually manifest things like food freedom, better body image, and a more positive relationship with movement? Tune into this episode to find out!

Our guest, Jessica Gill, is the Director of Podcast & Media at To Be Magnetic, the top destination for Neural Manifestation™ - the first science-backed approach to manifestation. It is rooted in neuroscience, psychology, epigenetics, and energetics and is created by founder Lacy Phillips. Jessica’s expertise lies in bridging the gap between spiritual concepts and the science that ties it all together while distilling these ideas down to a digestible level for their audience.

We go DEEP in this episode and dive into all things:

• What manifestation really is
• Neural Manifestation™ and why it’s all about our subconscious mind
• Why “just think positive” doesn’t work
• Jessica’s personal journey and struggles with her relationship with food, body image, and movement
• Reconnecting back to our innate self-worth
• The 3 steps to manifest anything you desire
• Inner child healing
• If we can actually manifest food freedom & a better body image
• Tips for you to use right now to embody a better relationship with food & your body

A quote from Jessica that I’m LOVING from this episode is “You are already good enough, it’s about remembering you are good enough.” That applies to not only your relationship with food and your body, but also your entire life my friend. Now, let’s find out if we can manifest food freedom and body acceptance, together!

Connect with Jessica & TBM:

As we close out 2022, the “New Year, New Me” talk is quickly approaching. Maybe you’re feeling that little voice in your mind pull you towards starting a new years diet, making new years ‘healthy eating’ resolutions, trying to finally ‘eat clean,’ focusing on losing a certain number of pounds, ‘getting back on track’ after the holidays, or forcing yourself to go to the gym when you actually dread it. Whatever it may be, you deserve to not get pulled back into the never-ending diet-binge cycle again this year.

In this episode we chat about:

• Staying strong in your pursuit of food freedom into the new year
• 10 reasons NOT to go back on a diet in 2023
• The harms of dieting
• What to do when diet culture talk and temptation comes in hot come January 1st
• How to focus on what would be most supportive for your authentic well-being!

Be sure to stick around to the end, I’ve got a quick reflection exercise I want you to do with me to move into 2023 with aligned intentions, leaving diet culture in the dust.

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Are you someone who has tried intuitive eating on your own? Have you even felt like intuitive eating isn’t working for you? Maybe you’ve made *some* progress, but still are feeling stuck and like you haven’t reached your true food freedom potential.

Floriane, a past participant of the Embodied Food Freedom small group coaching program, has been there too. In this episode, you’ll get to learn how she went from stuck to truly feeling more at peace with food, and in her life!

We chat about:

• The frustration of being ‘stuck’ after trying out intuitive eating for over a year already
• Moving from “I’ll just eat whatever I want” to eating to feel good both mentally and physically
• How getting support can totally change the game on your journey
• Going deeper in this work and uncovering the subconscious beliefs we need to uncover to actually move forward
• Letting go of the all-or-nothing mindset
• Shifting from a life of diet rules to focusing on how you feel

And a big one: How it’s not really even about the food… This work changes your life in many different ways. Uncovering and letting go of the struggles with food (with self-compassion might I add) allows you to peel back the layers and focus on what truly matters to you in your life!

Rebuilding trust is absolutely a foundation for having a healthy, peaceful relationship with food and overcoming binge eating, overeating, and emotional eating. It’s pretty hard to have food freedom if we don’t have trust. Dieting erodes your self-trust around food. All the ‘shoulds’ about how, when, and what we should be eating teaches us to not trust ourselves around food and detaches us from our body’s inner wisdom.

So let’s change that and learn how to trust yourself around food. In this episode, we’ll chat about how to trust your body, trust yourself to make aligned food decisions, trust yourself around sweets and fun foods, and how to foster trust in your ability to actually HAVE food freedom.

In this episode we cover:

• Why we feel like we can’t trust ourselves around food
• The 3 main things that make us feel out of control around food
• What trusting yourself around food is and is not
• 2 tips on how you can start to build trust around food for yourself

It’s time to take your power back, instead of food holding power over you.

Embodied Food Freedom

This episode is so near and dear to my heart and just filled with so much cuteness because our guest is… my 94-year-old grandma! She is the sweetest lady I know. Why on the Intuitively You podcast you ask? To share her food freedom wisdom with you.

My grandma has never dieted in her life, she’s always allowed all foods (all the fun foods included!) into her life, and she definitely embodies a healthy relationship with food, her body + movement. I’m SO excited for you to tune into this episode, and get all the warm and fuzzy grandma vibes sent your way through your earbuds!

We chat about:

• How she’s a very healthy 94-year-old lady
• Her love for food + cooking
• Growing up on a farm and how that impacted her (and my) relationship with food
• How she allows an abundance of both fun foods (desserts, ice cream, chips, etc.) and nutrient-dense foods (veggies, protein, etc.)
• Her relationship with movement – you’ll be SHOCKED at she moves her body daily as a 94-year-old

It was such a joy for me to sit down and have tea with my grandma and record this episode. The original idea to record this was mainly for fun, but I truly believe she’s going to give you some great nuggets of wisdom for your own relationship with food!

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If you’ve experienced body changes that impacted your confidence & self-worth, OR if you’ve ever felt like “how can I be a grown adult woman and not know how to eat?!” You’re going to love listening to this.

In this episode, we have a lovely guest, Stela, who is a past participant of the Embodied Food Freedom small group coaching program! Stela was part of EFF near the beginning of 2022 and is sharing a glimpse into her experiences and journey with you in this episode.

We chat about:

• Regaining confidence after body changes
• Learning to work with our body's inner wisdom of hunger & fullness
• Moving through self-doubt & negative self-talk
• Self-compassion and how it’s an integral part of intuitive eating
• Viewing food in a more positive way
• Nutrition by addition & incorporating satisfaction into meals

Plus, Stela shares her advice for you while you’re on your food freedom journey, so be sure to stick around til the end of the episode for that!

Do you feel out of control with Halloween candy? I get it. There’s an abundance of fun, seasonal, previously ‘off-limits’ foods around and it feels scary. Talk about spooky season!

If you’re feeling like you just can't stop eating Halloween candy (or any other type of seasonal treats) this episode is for you my friend! Let’s learn how to feel more in control, and less out of control, around the Halloween treats together.

In this episode you’ll learn:

• 5 tips to stop feeling out of control with Halloween candy
• What it means to have ‘seasonal magnetism’ around certain foods
• How to catch unhelpful thoughts around fun foods like Halloween chocolates
• What need you should take care of first before indulging in all the treats and your Halloween candy cravings
• Practices to utilize to feel more calm with treats in the house

Are you someone who loves astrology, learning about yourself, personality tests, or anything in that realm? If so, you’re going to love learning about human design!

In today’s episode we’re joined by Brie Marquis, a human design coach who loves helping others understand how to live their lives in alignment with their design. Think embodying self-trust, confidence, and intuition so that you can live an absolutely soul nourishing life! We uncover what human design is and how you can use it in your life. Plus, you’re going to learn how human design and intuitive eating come together to feel more in flow with your relationship with food.

We chat all about:

• What human design really is
• How to figure out your human design
• The basics of human design: energy types, authority, profiles, strategy & more!
• How to live in alignment with your design
• Why we might get stuck in diet culture
• How to use human design with intuitive eating

Are you someone who beats yourself up about what you eat? After the fun weekend with friends, food guilt. After your partner brings Oreos home and you can’t leave them alone, food guilt. After the family celebrations with inevitable sweet treats, food guilt. That guilt creeps in and leaves you feeling so crummy and like you need to do something to "make up" for it. You’re totally unsure of how to eat without feeling guilty. Well, it doesn’t have to be like this! It can be different.

In this episode we’ll go over 3 steps to start letting go of food guilt while you heal your relationship with food. These steps are important things to keep in mind for anyone on a food freedom or intuitive eating journey. I also share an experiment that I want you to try out to practically let go of food guilt in your day-to-day life! Let’s learn how to deal with food guilt together, shall we?

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Have you ever felt like something’s “wrong” with you because you just can’t seem to “eat normally”?

If yes, you’ll be able to relate to this episode’s very special guest, Catrina, a past participant of the Embodied Food Freedom small group coaching program! Catrina was part of EFF at the beginning of 2022, and came on the podcast to share her journey with you.

We chat about:

• How being stuck in the diet cycle feels
• Food shame and fear of judgement from others
• Feeling supported within a group of women who share similar struggles with food
• Moving away from obsessing over weight loss
• Being able to fully enjoy food again
• Making peace with food and breaking food rules

Plus, Catrina shares her advice for you while you’re on your food freedom journey, so be sure to stick around til the end of the episode for that!

Fitness culture and diet culture really go hand-in-hand, both disconnect us from our bodies and our inner wisdom. Remember the Tumblr days? Yup. *big eye roll* there! Even if you weren’t hanging out on Tumblr, you’ve probably heard the phrases surrounding exercise like: “No pain, no gain.” “The only bad workout is the one that didn’t happen.” “No excuses.” or “You have to earn your body.” These phrases aren’t really motivational, they’re filled with shame.
In this episode, our guest Zabrina Motwani and I bust these exercise myths and help you see how fitness culture may have influenced your view of exercise. We cover what body neutral fitness is, how to start enjoying movement again after a broken relationship with exercise, listening to your body instead of the “shoulds,” and more!

Guest Bio:

Zabrina is a body neutral personal trainer and group fitness instructor. She lives in Denver, CO, she’s half Indian, half Peruvian and grew up in Ecuador. She quit her corporate job (as a social media manager at a marketing agency) because she knew that she wanted to create a space free from diet culture, where folks could explore joyful movement without the pressure to change their bodies. She absolutely LOVES what she does, and it makes her so happy to help folks implement movement into their lives from a different lens than mainstream fitness! Strength training and dancing are her favorite forms of movement.

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Let’s chat about something that I believe could be the missing piece in your food freedom and intuitive eating journey. If you’re someone who is overwhelmed with the process of trying to incorporate intuitive eating, sick of feeling out of control around your fav foods, trying to let go of feeling guilty about food decisions, clouded by negative feelings about your body, struggling to make food choices in alignment to your body’s cues and what makes you truly feel your best, or you're just feeling stuck on this journey - you’re going to want to listen up!

The missing piece to your success could just be: working on your food freedom… mindset! Yup, mindset is totally key! In this episode, I’m giving you my top 3 tips to start strengthening your food freedom mindset. Be sure to tune in to learn how to apply these tangible tips to your life to get even closer to embodying peace with food and your body for yourself.

Springtime comes around and you’ve seen all the headlines or posts from influencers… “How to Get Your Body Ready for Summer in Four Weeks,” “How to Get Beach Ready” “10 Easy Tips to Get a Beach Body Fast” “The Best Summer Body Diet” … there is so. much. noise!

On this episode of the podcast, we’re chatting about all things summer body prep, but with a food freedom, non-diet, no-BS spin of course! I love the format of this episode because it’s all based on comments & feedback from YOU. I’m reading out submissions of advice or comments that you all have heard as it relates to “getting your body ready for summer” and dispelling all the diet culture nonsense of them.

An important note - to go along with this episode I will be hosting a FREE mini-training “Get Your Body Ready For Summer - Food Freedom Edition” over on Instagram stories on Monday, May 23rd - Wednesday, May 25th (2022) to dive even deeper into this topic and give you the blueprint to FEEL GOOD and not let diet culture hold you back this summer! If you want reminders, updates & summaries of the mini training as it happens, be sure to sign up for my exclusive email list at the link below.

What do destructive eating habits look like? How can we shift from destructive eating to intuitive eating? What in the world is radical self-love and how does it relate to intuitive eating? 

Tune into this episode for the answers to those questions and more! Victoria and I chat about the 4 origins of destructive eating behaviours, how food can be used to avoid pain, how habits form in our brains, how to change eating habits, where self-sabotage shows up in our relationship with food, the food shame cycle, self-compassion, and radical self-love in our intuitive eating journey! Plus, we even briefly get into feminism and how the patriarchy impacts us and our relationship with food & bodies as women, or anyone who identifies as a woman. If you're ready to look examine your eating habits, learn how to shift them, and embrace radical self-love in your intuitive eating journey, it's time for you to tune in!

Guest Bio: 

Victoria Evans began her career in the corporate world with a prominent Fortune 500 company in the beauty industry in Montreal. During this time, her challenges related to eating disorders, mental health,  extreme dieting, and overexercising became a catalyst for creating a solution to an issue millions of women deal with today. As a successful Intuitive Eating Coach, she is disrupting the wellness industry through her fundamentally science-based approach. Victoria helps countless women heal their relationship with food by optimizing their mindset for happier and healthier lifestyles.

Today, the day this episode is being released, is 2/22/22. Which I'm told is an energy portal, with the number 2 in numerology being all about balance. So what better topic to chat about today than finding peace and balance with food! Making peace with food and feeling balanced in your relationship with food are both at the core of the intuitive eating and non-diet work that I do with my clients and in my programs. And I'm sure that if you're here, you're craving that peace and balance for yourself and in your own life. Although finding peace and balance with food isn’t something that happens overnight, I’m going to share with you what it means, how we end up in a place of unease and imbalance, and 3 strategies to cultivate peace and balance with food for you to take away today. Are you ready to tap into this food freedom energy? I sure know I am! So put your headphones in, grab your journal and a cup of tea, and let’s dive in together!

PSSTT - There’s a food freedom visualization hidden in this episode. If you’re listening to it for the first time, I'd recommend you listen to the entire episode before diving in. If you’re revisiting this just to do the visualization again - skip on over to the time of 23:28 in this episode. 

Is the feeling of overeating at night or binge eating on the weekends all too familiar for you? If so, you're going to want to tune into this one! Our guest in this episode is Marissa Kai Miluk, Registered Dietitian Nutritionist and Binge Eating Coach. We dive into what binge eating really is, why bingeing happens, the nuances of recovery, and normalizing healing your relationship with food if you struggle with binge eating. Marissa also gives you her top tips to implement when you feel a binge coming on, and what to do after a binge.

A little more about Marissa - she works with individuals who struggle with their relationship with food and body image. Her specialty is binge eating and through her virtual practice, she helps individuals break free from restrictive eating patterns and reclaim trust with their body to move towards a more compassionate and enjoyable approach to health and well-being. When she isn't working with clients she enjoys spreading the Anti-Diet message on Instagram (@binge.nutritionist) and through her podcast, Behind The Binge.

Be sure to share your takeaways with us and tag us on the 'gram. Can't wait for you to take another step forwards to healing your binge eating!

If you’re here seeing this, you're probably feeling the overwhelming struggle of emotional eating. When you’re stressed and go to reach for that bag of chips to mindlessly eat, it quite honestly stresses you out more. Or when you are feeling sad and you grab a tub of ice cream and you are left guilty about what just happened. Or maybe you are lonely and grab a cookie and keep going back for another one, and another one, and another one… until the entire box of cookies is gone. Left feeling guilty, shameful, all the things. 

Trust me I've been there, done that, all myself too! I know how draining it is to feel like your emotions and food are controlling you instead of the other way around. So, that's why I'm here to share my top 5 tips for dealing with emotional eating so that you can stop beating yourself up about it once and for all! Dive into this episode to learn what the 5 tips are and how to actually apply them to your life. 

Yoga is a wonderful tool to add to your toolbox to be able to connect further with yourself, your body, and deepen your intuitive eating journey. Even if you don't feel like yoga is "for you" I encourage you to listen to this episode. Yoga is many things (not just fancy shapes you put your body into), and it's truly for every BODY. Yoga is a pathway to arriving in the present moment and helps to develop body attunement which translates over to intuitive eating. 

This episode's guest, Rachel Helfferich, is a registered dietitian and yoga instructor based in Indianapolis, Indiana. Through her virtual private practice, Everglow Nutrition, she helps women make peace with food and their body through Intuitive Eating and Mindfulness coaching. Her mission is to help women break free from dieting so that they can step into their lives feeling empowered, energized, and free!

Are you ready to learn ways to connect more to your body and inner wisdom? Tune in now! 

Does this sound familiar? "If only I had more willpower, I wouldn’t have failed that diet. If I had more self-control around food I probably would’ve been at my goal weight by now." Have you been longing to have a little more willpower because you can’t seem to stick with that “healthy diet” you’ve always wanted? There’s actually an innate part of humans that shows willpower is not our problem, diets are. In this episode, we're diving into all things willpower and why it's not what you truly need when it comes to food. Tune in now to find out what the better solution may be for you to live your best, most authentic, and healthful life! 

Are you ready to call off the war with your body and stop fighting against it? It’s time to make peace with your body and stop letting the fear of weight gain hold you back in your journey to finding food freedom. So many individuals who start Intuitive Eating are afraid of gaining weight in the process. Today’s guest, Cherie Miller (@foodfreedomtherapist), is a Licensed Professional Counselor in the State of Texas. She is the founder and owner of Food Freedom Therapy™, a group practice of therapists and coaches who help people make peace with food and their bodies. In this episode, Cherie breaks down what body image is, why the fear of weight gain is so common, and what you can truly do to start letting go of your own fears about your body. Tune in for some real talk and practical tips to help you move forward in your journey to feeling at peace with your body! 

Chances are that you have beliefs in your mind about what foods are “good” and what foods are “bad.” Or even worse, you feel like you’re a “good” or “bad” person for eating certain foods. In this episode, you will learn why you should stop labelling food as good and bad or healthy and unhealthy, how those thoughts may be holding you back, and how to actually stop labelling food in these ways to help you move forward in your journey to food freedom and just feeling more at peace with food. Plus, there's an interactive activity in the episode to help you get started right now! It's time to drop the labels my friend, let's do this! 

Wondering how to connect to your intuition and actually trust yourself and your body? Tune in and listen to guest Haley Bowler-Cooke and I chat all about how she improved her relationship with food, how to connect to your intuition, trusting yourself, what might be keeping you stuck, and how to step into your power! Improving your relationship with food and your body allows you to focus more on your greater purpose in life. This episode is all about cultivating trust and connection to yourself so that you can feel confident, radiant, and live your best most authentic life. Haley even walks us through a practical exercise of how can connect to your intuition today! 

Haley is Soul Led Entrepreneur and Holistic Success Coach, the founder of Uplift Lifestyle, the host of Uplift Lifestyle Podcast and the Founder and CEO of Fit Portal. Haley works with high level women manifesting high level success in alignment with their souls path. Her work is a deep integration of energetics, embodiment, spirituality and the quantum realm. 

The big question, and the big fear, "what will happen to my weight when I start intuitive eating?" In this episode, I dive into this question, what three things might happen to your weight, the dangers of weight cycling and yo-yo dieting, what set point weight theory is, and how your body is truly on your side. Our bodies are totally smarter than we give them credit for! So, if you've been fearful of gaining weight when starting intuitive eating, or hoping to lose weight with intuitive eating, make sure to tune in. 

Tune into this wonderful episode with guest, Miranda Galati (@real.life.nutritionist), to learn all about bringing mindfulness to your eating experience and how that can transform your relationship with food and your life! We chat about mindful eating, the all-foods-fit approach to nutrition and how to embrace it, what you should think about when it comes to portion sizes, moving away from restrictive dieting or eating, and so much more. Miranda shares some awesome practical tips about how you can use mindfulness to feel great about food and nourishing your body. This is one you're definitely not going to want to miss!  

"How do I get started with Intuitive Eating?" and "Is Intuitive Eating even right for me?" are two questions I hear so often. This episode is here to answer those questions for you! If you're someone who's looking to move away from dieting, feeling out of control around food, or just being disconnected from your body, Intuitive Eating can be a wonderful tool to improve your relationship with food and your body. There are many benefits to Intuitive Eating for your physical health, mental health, and overall wellbeing. I outline the 10 principles of Intuitive Eating in this episode so you can understand what it's all about and how it could potentially fit into your life. Stick around until the end to get some good takeaways of how you can get started on this food freedom journey today! 

In this first episode, I chat with you about my struggles with food and how I've gotten to where I am today. Diet culture impacted me as a young woman and made me feel as though I needed to strive to make my body different. And in what way could I control that? By manipulating food. I tried so many diets, meal plans, programs, and exercise regimes, but nothing seemed to get me to my "ideal body." I was left with a broken and miserable relationship with food, until everything changed. Tune into this episode to find out what made me repair my relationship with food and finally ditch the pursuit of dieting!

How do I start intuitive eating? What steps do I need to take to achieve food freedom? How can I improve my body image? Is intuitive eating even right for me? Can I really make peace with food and my body?

Welcome to the Intuitively You Podcast where you will find answers to all of these questions, and so much more. Your host, Jenn Baswick, Intuitive Eating Dietitian and Embodiment Coach, has been through it all herself and guides you along your journey to food freedom so that you can improve your relationship with food and start living your best, most fulfilling life!

This show is for women who are fed up with the dieting cycle, are struggling to find connection to their body, and feel like they don’t even know how to eat anymore. Tune in week after week for all of Jenn’s (+ guests) best tips and tricks for intuitive eating, body image, ditching diet culture, embodiment, and more so you can finally go from food-obsessed and stressed to free of food rules and living life!

So, are you in? I truly believe it’s your turn to find the food and body freedom you deserve!