Bits of Balance – Détails, épisodes et analyse

This week's guest is Jaclyn Bendt. Jaclyn is a Registered Dietitian, Certified Personal Trainer, and Certified Intuitive Eating Counselor based in New York City. Her expertise lies in empowering women to find their sense of balance and freedom through personalized guidance in nutrition and fitness. With an extensive background in coaching and nutritional counseling, she has had the honor of supporting countless women in their quests to heal their gut health, harmonize hormones, and adopt intuitive eating practices.

In this episode, Jaclyn shares how she embarked on her career in dietetics and discovered intuitive eating, the philosophy that healed her and now guides her practice. She also busts popular diet myths, explains why you shouldn't compare yourself to what you see others eating online, and shares how she balances owning her own business while working full-time.

To connect with Jaclyn, you can find her on ⁠Instagram⁠ and through her ⁠coaching page⁠.

IG: @jaclynliveswell

Website: Fueling Freedom

Studies and research discussed in this episode:

How Intermittent Fasting Affects Women's Hormones

The Impact of Time-Restricted Eating on Cardiac Health

Intuitive Eating Book

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Follow along for more behind-the-scenes content:

Instagram: ⁠⁠⁠⁠@LevelUpLily⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠@LevelUp.Lily⁠⁠⁠⁠

Recording, editing, and production by Lily Vining. Cover artwork by Liz Wardwell and Michael Fink.

If you've been looking to break out of food restriction and the modern dieting culture we're surrounded with once and for all, I've got just the episode for you girl. My first interview on this podcast is with none other than STT assistant coach and Registered Dietitian Jaclyn Bendt. We discuss her story with dieting, how she was able to break away from it, tips we use with our clients, and so much more!

Time Stamps:

(0:24) Our Guest Jaclyn

(3:05) Diving Into Diet Culture

(7:05) Diet Culture’s Impact on Jaclyn

(11:52)Breaking Out of Unhealthy Eating Patterns

(15:20) Full Day of Eating Example

(18:49) Helping Clients Achieve Food Freedom

(25:31) Jaclyn’s Day to Day with Food

(28:18) Tracking and Understanding Macros

(30:10) Words of Advice to Women Wanting to Achieve Food Freedom

(36:00) Setting Up Clients for Long Term Success

(38:00) Belief and Patience

The STTea Podcast with Caitlin Horvath: https://podcasts.apple.com/us/podcast/id1648055506?ign-itscg=30200&ign-itsct=podcast_box_promote_link

There are SO many things that I wish I knew prior to starting my fitness journey. I now resonate more with the word "wellness" rather than "fitness" as it brings a more holistic approach. Physical fitness is still a part of my life; however, it is a much smaller part of my life now that I focus on ALL aspects of health (mental, emotional, spiritual, physical, etc.) As a certified personal trainer, I still am passionate about movement and fitness though and that is why I want to share the top 10 things that I wish I knew and that I have learned through my own experiences so that hopefully, you don't have to learn the hard way (like I did.) Here are a few examples: - A longer workout does not equal a "better" workout. - Scale weight is NOT a good indicator of progress in a training program. - There is no such thing as “toning” your muscles. - You don’t need a meal plan or count calories/macros. You need to make sure you are eating enough.  - Supplements aren’t as necessary as they may seem.

Sarah King is a Health At Every Size (HAES) Exercise Physiologist and health coach who uses scientific facts and her personal journey to empower other women to develop a permanent positive relationship with food, exercise, and their bodies. Through her 1:1 and group coaching programs, as well as her online community Recovery Club, she helps women regain their periods, balance their hormones, find food freedom and have a healthier relationship with exercise all while gaining body confidence. Her primary belief is to ‘unlearn’ everything about diet culture. It’s about nourishing the body and mind with scientific facts to build foundations for a life of realness, not just wellness. In today's episode, we discuss topics such as: - What is Hypothalamic Amenorrhea and what are the side effects/long-term health consequences? - Women's hormone health - The truth about birth control/oral contraceptives - Managing exercise addiction and your identity to fitness - How to accept weight gain and your body changing - Learning how to sit through uncomfortable feelings - Getting rid of the scale, clothes that no longer serve you, and food tracking tools  - Much more! Connect with Sarah on Instagram: https://www.instagram.com/sarahlizking/ The Recovery Club: https://recoveryclub.mn.co/landing?from=https%3A%2F%2Frecoveryclub.mn.co%2Ftopics

In today’s episode, I dive into some scientific research from The Minnesota Starvation Experiment to gain an understanding of how dieting and restrictive eating habits can lead to the development of eating disorders. Specifically, I relate this back to my story as my past ED developed from one “innocent” diet at the time.

I dive into...

- How restriction affects the brain and neurological pathways

- How dieting affects our psychological and physiological well-being

- Thoughts and behaviors that may come up when dieting

- How dieting alters our relationship with food and our body

- Physical manifestations and side effects of restrictive eating

- A much more in-depth look at my story and history with an ED

Check out episode #15 to hear about "My Eating Disorder Story"

Connect with me on IG: https://www.instagram.com/jaclynliveswell/

Bridging the gap between psychology and nutrition is something that today's special guest, Registered Dietitian Marie-Pier is passionate about and an expert on. In addition, Marie-Pier is an anti-diet dietitian who practices from a weight-inclusive lens.  In this episode, Marie-Pier shares what Health At Every Size means and how we can view weight and health as separate entities rather than something that is always linked together. She discusses how little weight truly means in the grand scheme of health along with how you can actually tell your doctor NO to being weighed. Additionally, Marie-Pier talks about what diet culture is, how diet culture showed up in her life and affected her relationship with food, and her top tips to navigate and go against diet culture as an individual and as an entire society.  Marie-Pier is an anti-diet Registered Dietitian with a B.Sc. in Psychology and the founder of The Balanced Practice. She strives to provide evidence-based nutrition interventions to all her clients and support them in their recovery journeys. Marie-Pier is passionate about helping folx discover how to ditch diet culture and nourish their bodies without guilt, shame or restrictions. Connect with Marie-Pier: Free Workshop: www.thebalancedpractice.com/workshop One on one services: www.thebalancedpractice.com/services Online Program: www.thebalancedpractice.com/program Instagram: www.instagram.com/the.balanced.dietitian

There is more to movement than changing your body and burning calories. Your mindset is at the core of the actions that you take and the thoughts that you think.

Those are just two of the main topics that special guest, Leah Baker and I discuss in today's episode. Leah also shares the story of her history with an eating disorder. Growing up her identity was the "healthy" girl. However, we discuss how Leah navigated and shifted this identity when recovering from her eating disorder even after tracking macros for 6 years - it IS possible and Leah IS proof of this!

Additionally, as Leah studied Psychology at The Ohio State University, in today's episode, we discuss how psychology and our deeper-rooted thoughts and feelings play an essential role in healing our relationship with food, our bodies, and movement. 

Leah is a certified personal trainer and graduating senior at Ohio State University, studying psychology and health communication. She is passionate about spreading the message that there is more to movement than changing your body and burning calories.

Leah coaches over at KML Movement, where she leads the StrongGirlU membership- built on the mission to build strong young women through lifting and learning.

Follow Leah on Instagram: https://www.instagram.com/liftswithleah/?hl=en

KML Movement: https://kmlmovement.kartra.com/page/sgu

Do you need a little extra boost of motivation in your recovery journey? Or maybe you want to learn how to stay resilient and show yourself self-compassion? This episode with CCI Certified Eating Disorder Recovery Coach and Founder of Recovery Collective, Meg McCabe, is for you!

In this episode, Meg explains what an eating disorder recovery coach is and how it is different from someone like a therapist or dietitian that may be on the treatment team, and how having a coach has really benefitted many of her clients.

I also ask Meg for her advice on what to do if you feel like you’re struggling with something mentally or struggling with an eating disorder but haven’t really told anyone. She touches on WHO you should tell and HOW you can go about talking to them about it.

Meg also shares her top tips to stay resilient and motivated in the recovery process because speaking from experience, Meg and I both know how incredibly hard this can feel at times. We also dive into how to dismantle the “black and white” or perfectionist mindset as this can lead to better outcomes in recovery.

Follow Meg on Instagram: https://www.instagram.com/meg_mccabe/?hl=en

The Radiant Recovery Collective Website: https://radiant-recovery-collective.mykajabi.com/

Meg's Website: http://www.meg-mccabe.com/

Grow through what you go through... a common theme of today's episode with Emily Meador, RDN. Emily shares her story with a history of an eating disorder and how it actually lead her into studying nutrition. However, she now uses what she has gone through and learned as an intuitive eating dietitian who focuses on helping people heal their relationship with food and get comfortable in the kitchen.

Emily also discusses how she initially opened up about her eating disorder through a 6-page single-spaced letter. She shares how opening up her eating disorder and eventually surrendering to it after years of being in quasi-recovery allowed her to reclaim her own life and live freely. Emily discusses how she been able to strengthen her relationships, be spontaneous and live in the moment, decrease her emotional and physical stress levels, and SO much more through recovering. 

Lastly, Emily provides some amazing tips and takeaways for you if you are looking to learn more about intuitive eating/begin your intuitive eating journey if you feel like you are in the right place and mindset to do this.

Follow Emily on Instagram: https://www.instagram.com/lettuce.thrive/?hl=en

Follow Emily's RV Adventures: https://www.instagram.com/lettuce.drive/?hl=en

Join two non-diet Registered Dietitians to be as we discuss the prevalence of diet culture in college along with how to navigate it/shed light on this topic. Holly also shares her experiences with disordered eating in the past and how a lot of it was really rooted in internalized messaging that she received at a very young age from diet culture. However, she also discusses how she came across Intuitive Eating and how it not only changed her view of nutrition but her life.  Holly and I also dive into body trust. We talk about how your body is truly on your side and life is too short to be at war with yourself or your own body. Finally, Holly answers and provides some great insight on the big question of "Can I love my body and still want to change it?" Holly Greenberg is a non-diet registered dietitian-to-be with a passion for helping others find food freedom and body acceptance. Having been there and knowing firsthand how uncomfortable and lonely it can be to feel out of control and confused around food, Holly’s goal is to teach people to move away from restriction and disordered eating habits while fostering a healthy, more positive relationship with food and their bodies. Practicing from a Health at Every Size (HAES®) perspective, Holly is devoted to helping others nourish their bodies by eating in a way that makes nutrition less complicated, unlearn years of diet culture myths, and honor and celebrate their own health and wellness- without the side of guilt or obsession. Holly graduated with her Bachelor of Science in nutrition and food science from the University of Maryland in 2020. She is currently working towards completing her dietetic internship with Sodexo while earning her Master's in dietetics from the University of Rhode Island. Follow Holly on Instagram: https://www.instagram.com/hollygreenberg_/?hl=en