Welcome to Chew on This. I’m Dr Anna Colton. For years, in my work as a psychologist, I’ve sat with people trying to understand why food can feel so complicated - why it can be soothing one moment and overwhelming the next, why family patterns stick, and why changing our habits is so hard, even when we desperately want to.

This podcast is an invitation to explore those questions together. We’ll look at the psychology behind eating, the personal stories that shape our choices, and the social and cultural forces we don’t always notice but that deeply affect how we relate to food.

Each week, you’ll hear from people bringing their expertise, their lived experience, or both - and we’ll try to unpack the reality of eating in a world that makes it anything but simple.

I’m so glad to have you with me. Follow and subscribe to never miss an episode!

Welcome to Chew on This, a new podcast about our lifelong relationship with food. In this opening episode, clinical psychologist and eating disorder specialist Dr Anna Colton shares why she created the podcast, drawing on over 20 years working in specialist eating disorder services and her passion for prevention and early intervention. She reflects on why Christmas and New Year can be such a difficult time around food, body image, guilt and comparison, especially in a world full of New Year new me messaging.

Anna explains why restriction fuels cravings and bingeing, why most diets fail, and what intuitive eating really means. You will hear practical and compassionate ways to reset your mindset for 2026, shift focus from appearance to wellbeing, and start building a calmer and more nourishing relationship with food. She also shares what is coming up on future episodes, with conversations across psychology, medicine and food culture exploring how and why we eat.

Subscribe and follow to make sure you never miss an episode!

Follow Dr Anna Colton on Instagram: @drannacolton

In this episode of Chew On This, I sit down with the brilliant Dr Liz O’Riordan, former consultant breast surgeon, three time breast cancer patient and all round myth buster, to talk about one of the most confusing topics out there: the link between cancer and food. Together we unpack the claims that flood social media, from “sugar feeds cancer” and alkaline diets to fasting before chemo, clean eating, detoxes, parasite cleanses and the fear around ultra processed foods.

Liz explains what the evidence actually shows, why no diet can cure cancer, and how extreme restriction can do real harm when your body is already under strain. We talk about alcohol, processed meat, exercise as powerful treatment support, and why basic balanced eating is far more effective than any supplement or protocol sold online. If you or someone you love is navigating cancer, or you are simply confused by the endless nutrition noise, I hope this conversation feels grounding, reassuring and genuinely useful.

Find Liz:

Website: https://liz.oriordan.co.uk

Instagram: @oriordanliz

Buy Her Latest Book 'The Cancer Roadmap': https://amzn.eu/d/iOis606

Sourdough study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4131439/

Find Anna:

Website: https://www.dranna.co.uk/about

Instagram: https://www.instagram.com/drannacolton

Book (Amazon): https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

Timecodes:00:34 Dr. Liz's Journey: From Surgeon to Cancer Survivor

01:36 Debunking Cancer Myths: Sugar, Detoxing, and More

03:02 The Reality of Diet and Cancer

06:00 The Impact of Ultra-Processed Foods

21:35 The Role of Exercise in Cancer Recovery

24:25 The Joy of Dancing as Exercise

25:31 Debunking the Myth of Clean Eating

26:37 Alcohol and Processed Meat: The Real Risks

30:10 Obesity and Cancer: Understanding the Link

33:04 Portion Sizes and Mindful Eating

35:13 Navigating Misinformation and Finding Reliable Sources

41:40 The Truth About Supplements

46:02 Final Thoughts and Resources

In this episode of Chew On This, I’m joined by clinical psychologist and burnout specialist Dr Claire Plumbly, author of Burnout: How to Manage Your Nervous System Before It Manages You. Claire and I dive into what is actually happening inside your nervous system when you’re burnt out – and how it can quietly disrupt your hunger, appetite and eating patterns long before you realise something is going on.

Claire and I talk about why stress sometimes shuts my appetite down completely, and why at other times it sends me straight to the biscuit tin. We explore how blood sugar swings and decision fatigue can affect the way we eat, and why so many of us end up eating “al desco” on autopilot. We also break down the three nervous system states (green/rest and digest, amber/fight or flight, red/shutdown), co-regulation, and the small but realistic tweaks that make a real difference – from hot lunches and slowing down to micro-breaks, grounding, movement and even creating your own “soothing kit.” It is a truly supportive, practical conversation about coming back into your body and rebuilding a calmer relationship with food.

00:47 Claire's Background and Expertise

01:22 Understanding Burnout and Eating Habits

02:15 The Nervous System's Role in Burnout

03:27 Personal Experiences with Stress Eating

04:35 Strategies for Managing Stress and Eating

15:45 Parenting and Food Stress

18:45 The Importance of Co-Regulation

20:16 The Power of a Hug: Co-Regulation with Your Child

20:55 Micro Moments and Breaks: Managing Stress Throughout the Day

22:15 Tuning into Your Body: The Importance of Physical Awareness

23:01 Movement and Exercise: Regulating Mood and Stress

25:52 Mindful Eating: Building a Healthy Relationship with Food

29:13 Quick Tips for Stress Regulation: Creating a Soothing Kit

31:40 Decision Fatigue and Burnout: Recognising the Signs

35:02 Conclusion: Managing Burnout and Finding Calm

Find Claire:

Website: drclaireplumbly.com

📖 Book - Read More Here

📱 Instagram: @drclaireplumbly

Find Anna:

Website: ⁠https://www.dranna.co.uk/about⁠

Instagram: ⁠https://www.instagram.com/drannacolton⁠

Book (Amazon): ⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew On This, I’m joined by nutritional scientist and public health expert Dr Federica Amati for a deeply clarifying conversation about nutrition, gut health, and why food advice has become so confusing. We unpack how misinformation spreads online, why nuance and evidence struggle to compete with punchy wellness trends, and what nutrition science actually tells us about health, risk, and the microbiome. Federica shares her journey into public health and nutrition, and explains why population-level science so often gets misunderstood when it’s applied to individuals.

We also explore gut health without fear or rigidity, discussing the microbiome, fermented foods, fibre, and why focusing on abundance rather than restriction matters. Federica offers grounded, practical guidance on eating well without slipping into diet culture or anxiety, including how to think about whole foods, consistency, and flexibility. This episode is a powerful reminder that good nutrition isn’t about perfection or extremes, but about evidence, context, and building a calmer, more trusting relationship with food.

00:51 The Rise of Public Health Awareness

01:35 Challenges in Health Communication

04:54 Federica's Journey into Public Health

10:39 Personalized Medicine and Public Health

15:00 The Importance of Accurate Nutrition Science

19:14 The Microbiome Revolution

20:07 The Gut-Brain Connection: Ancient Wisdom Meets Modern Science

22:30 The Science Behind Gut Microbiome and Health Outcomes

23:48 Dietary Interventions and Gut Health

24:13 Balancing Diet and Mental Health

25:49 Elasticity of the Gut Microbiome

27:51 Top Foods for a Healthy Gut Microbiome

30:51 Healthy Fats and Omega-3s

34:58 Navigating Food Choices and Marketing

36:47 Creating a Healthy Food Environment at Home

38:01 Encouraging Kids to Develop a Positive Relationship with Food

39:22 Conclusion and Final Thoughts

Find Fede:

Instagram: @dr.fede.amati

Buy Federica's book: https://amzn.eu/d/4SalCRY

Find Anna:

Website: ⁠https://www.dranna.co.uk/about⁠

Instagram: ⁠https://www.instagram.com/drannacolton⁠

Book (Amazon): ⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In today’s episode, I’m joined by Dr Joshua Wolrich, a NHS doctor, nutrition counsellor and author of Food Isn’t Medicine. We talk about why food has become such a fraught subject, including the rise of shame and “shoulds”, weight stigma in everyday life and in healthcare, and the way diet culture can start far earlier than we imagine. Joshua shares his own journey from dieting and public “accountability” online to a weight neutral, evidence led approach. We explore why dieting is not risk free, why intuitive eating is so often misunderstood, and how fear rather than science drives so much of what we’re told about sugar, health and body size.

If you have ever felt tension around food, whether that is eating in secret, feeling judged in a doctor’s room, worrying you are “doing it wrong”, or panicking about what you might pass on to your children, this conversation is for you. Joshua’s closing thought is beautifully simple: do one thing that brings more joy to eating, what you love, how you love to eat, and who you love to eat with, because a peaceful relationship with food is not a luxury, it is part of living.

00:36 Debunking Food Myths

01:44 Early Childhood and Food Relationships

03:11 Impact of Food Scarcity on Health

06:07 Navigating Diet Culture and Parenting

11:24 Personal Journey into Nutrition and Medicine

13:49 The Role of Social Media in Dieting

15:11 Challenging Diet Culture and Embracing Intuitive Eating

20:34 Reflecting on Problematic Dieting

21:08 Accidental Social Media U-Turn

21:30 Exploring Intuitive Eating

22:40 Transition to Nutritional Science

25:00 Challenging Dieting Risks

31:43 Weight Stigma in Healthcare

35:55 The Impact of Ultra-Processed Foods

41:11 Final Thoughts on Food and Joy

Find Josh:

Website: https://drwolrich.com

Instagram: @drjoshuawolrich

Read His Book 'Food Isn't Medicine': https://amzn.eu/d/0anDsBXl

Find Anna:

Website: ⁠⁠https://www.dranna.co.uk/about⁠⁠

Instagram: ⁠⁠https://www.instagram.com/drannacolton⁠⁠

Book (Amazon): ⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this week’s episode of Chew On This, I’m joined by Joanna Rodriguez, a health psychologist who works with the nervous system, stress, and trauma and who describes her work as helping people feel less shit. We talk about why the mind and body aren’t separate, how that false divide creates unnecessary suffering and shame, and why so many struggles with food aren’t about willpower or control at all. Jo explains how our nervous system shapes appetite, hunger, and eating patterns through fight, flight, freeze, and fawn responses, and why behaviours like restricting, binging, emotional eating, or eating to please others are often physiological survival adaptations rather than personal failures. We explore what it means to slow down in a world that doesn’t encourage it, how micro pauses, grounding, breathwork, and tapping can help the body feel safer, and why compassion is not about being soft or indulgent but about understanding what’s actually going on beneath the behaviour. We also talk about living well with difficult feelings instead of trying to get rid of them, the impact of chronic stress and pain on eating, and how learning to work with the body rather than fighting it can begin to shift long standing patterns around food, emotions, and self trust.

Find Jo:

Instagram: @straightforwardpsychology

Find Anna:

Website: ⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠

Instagram: ⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠

Book (Amazon): ⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

This week on Chew On This, I’m joined by Dr Emily Leeming — registered dietitian, nutrition scientist at King’s College London, former chef, and self-confessed gut microbiome nerd. Emily is the author of Genius Gut and she’s back to talk about her new book Fibre Power, plus why gut health doesn’t need to be extreme, expensive, or obsessed-over to actually make a difference.

We get into the real-world basics that move the needle: the difference between a nutritionist and a dietitian, what your gut microbiome actually does (beyond digestion), the emerging gut–brain research, and why restriction so often backfires. Emily shares her simple “B-G-B-G-S” framework (beans, greens, berries, grains & seeds), why most of us are seriously under-eating fibre, and how to build a healthier plate that still leaves room for joy, connection, and the foods you genuinely love.

Find Emily:

Website: https://www.emilyleeming.com

Instagram: @dremilyleeming

Buy her book: https://amzn.eu/d/0ambScHs

Find Anna:

Website: ⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew On This, I’m joined by Charlotte Stirling-Reed - registered nutritionist, bestselling author, and one of the UK’s most trusted voices on feeding babies and children. We talk about the pressure parents are under at mealtimes, why “high-stakes feeding” backfires, and how building a healthy relationship with food starts way earlier than most of us realise. Charlotte shares the simple mindset shift that changes everything: make the table a place kids actually want to be -because enjoyment comes before exposure, and exposure comes before variety.

We get practical too: buffet-style “fridge raid” dinners, how to handle the dreaded beige plate, why food hierarchy (aka “eat this to get pudding”) can cause more problems long-term, and what to do when you catch yourself coaxing, bribing, or taking refusal personally. If you’re navigating fussy eating, portion anxiety, snack stress, or just want calmer, more confident mealtimes, this is your reminder that feeding is a long game - and you’re not failing.

Find Charlotte:

Website: https://www.srnutrition.co.uk/

Instagram: @sr_nutrition

Books: https://www.srnutrition.co.uk/2023/08/which-charlotte-stirling-reed-book-should-i-buy/

Find Anna:

Website: ⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew on This, I’m joined by Professor Giles Yeo — Cambridge geneticist, obesity researcher, and one of the leading scientific voices in the conversation around weight, appetite, and GLP-1 medications. We unpack what it really means to describe obesity as a brain-based, genetically influenced chronic disease, and why the narrative of “just eat less and move more” doesn’t come close to explaining the complexity of hunger, fullness, reward, and emotional eating. Giles explains how our biology, environment and internal wiring intersect — and why judging someone at the point of “fork to mouth” ignores the deeply individual pathways that drive eating behaviour.

We also dive into GLP-1 medications — what they actually do, what they don’t do, who they’re for, and why the biggest risk may not be side effects, but access without proper guardrails. Giles shares a personal perspective on his son’s experience, and together we explore the tension between health and weight, stigma and science, and how we might shift the conversation away from blame and towards a more nuanced, compassionate understanding of bodies and health.

Find Giles:

Instagram: @gilesyeo

Website: https://www.wolfson.cam.ac.uk/people/giles-yeo

Listen to The Hunger Game: https://www.bbc.co.uk/programmes/m002r3kd

Read Why Calories Don't Count: https://amzn.eu/d/06GC0a1k

Find Anna:

Website: ⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode, I am joined by Charlotte Ord - counselling psychologist, body image specialist, eating disorder specialist, and author of Body Confident You, Body Confident Kid — for a thoughtful conversation about body image, food, control, and the messages we pass on to the next generation. Together, we explore how body image develops, why it becomes so entangled with eating behaviours, and how diet culture, restriction, shame and “food noise” can pull us further away from ourselves.

We also talk about GLP-1s, weight stigma, Health at Every Size, social media, and the growing pressure on both adults and children to shrink themselves. Charlotte shares practical ways to build a healthier relationship with your body, support children to feel body confident, and shift the focus from appearance to connection, care and self-worth. It’s a nuanced, compassionate conversation full of insight, hope and genuinely helpful takeaways.

Find Charlotte:

Website: https://www.charlotteord.com

Instagram: @drcharlotteord

Buy her book: https://amzn.eu/d/05QroEZB

Find Anna:

Website: ⁠⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode, I’m joined by registered dietitian and fertility nutrition specialist Ro Huntriss for a thoughtful and reassuring conversation about what the evidence really says when it comes to food, fertility and trying to conceive. We explore why fertility can become such an emotional space to navigate, how nutrition is often one of the first things people reach for when they feel powerless, and why Ro is so passionate about bringing clarity to an area that is often full of misinformation, false promises and anxiety.

Together, we talk about the Mediterranean diet, supplements, sperm health, egg quality, implantation, weight stigma, male factor fertility and the pressure many women place on themselves when conception doesn’t happen easily. Ro explains why fertility nutrition is about improving the chances rather than guaranteeing outcomes, and offers a grounded, compassionate perspective on how to support yourself without slipping into blame, obsession or overwhelm. It’s a hugely informative conversation that brings both science and kindness to a subject so many people struggle with quietly.

Find Ro Huntriss:

Website: https://dietitianro.co.uk

Instagram: @fertility.dietitian.uk

Find Anna:

Website: ⁠⁠⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557⁠

In this episode, I’m joined by Dr Helen Wall, GP, menopause specialist and author of Menopause and ADHD. We explore what’s really happening during perimenopause—not just physically, but in the brain—and why so many women are left feeling anxious, foggy and unlike themselves without understanding why. Helen explains how fluctuating hormones impact mood, memory and emotional regulation, and why so many symptoms have historically been misdiagnosed or dismissed.

We also dive into the powerful connection between hormones, ADHD and our relationship with food—why cravings, bingeing and weight changes can intensify during this stage of life, and why it’s not about willpower. This conversation is all about compassion, clarity and understanding: reframing midlife changes as deeply biological rather than personal failure, and offering a more supportive, realistic way to care for ourselves through it.

Find Dr Helen:

Website: https://tvhealthdoctor.com

Instagram: @drhelenwall

Pre-order Helen's book: https://amzn.eu/d/0iHu1grE

Find Anna:

Website: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557⁠

Trigger Warning: This episode does include discussion of eating disorders and disordered eating, so please take care while listening.

In this episode of Chew on This, I’m joined by personal trainer, author and trainee eating disorder psychotherapist Elle Mace for an honest conversation about recovery, body image and what it really takes to rebuild a relationship with food. Elle shares her lived experience of anorexia, binge eating disorder and bulimia over a 17-year period, opening up about how early body comparison, people pleasing and low self-worth shaped her struggles, and what finally helped her begin the long road to recovery.

We talk about the emotional roots of eating disorders, the chaos of living with food obsession, and the unlearning that recovery demands in a culture that still glorifies restriction. Elle reflects on how her relationship with food has changed from “chaos” to “incredible”, and shares what she has learned through recovery, motherhood, training as a psychotherapist, and writing her forthcoming book Food Freedom. It’s a thoughtful and powerful conversation about recovery, self-understanding, and how a different relationship with food is possible.

Find Elle:

Website: https://www.ellemace.com/

Instagram: @iamellemace

Pre-order Food Freedom: https://amzn.eu/d/0iaIRt5O

Find Anna:

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557⁠

I am so thrilled to have the wonderful Michaela Thomas - clinical psychologist, ADHD specialist, and author of The Lasting Connection - joining me for this fascinating deep dive into the ADHD brain. We’ve talked about neurodivergence on the show before, but rarely do we look at it through the lens of our relationship with food. Michaela completely shifted my perspective by explaining that ADHD isn't just a "focus" problem; it’s a systemic, whole-body regulation issue. We explore everything from the "good girl" conditioning that leads many women to mask their symptoms for decades, to the staggering reality of how internalised criticism eventually manifests as burnout or disordered eating.

In the second half of our chat, we get into the nitty-gritty of why the kitchen can feel like a battlefield when your executive function is compromised. Michaela and I discuss the "decision paralysis" that strikes at 6:00 PM and the science behind "interoception" - the reason you might literally forget to eat until you're crashing. We also tackle the "dopamine seeking" behind sugar cravings and why we need to stop demonising food "shortcuts." This episode is an invitation to stop fighting your brain and start working with it, moving away from perfectionism and toward a more compassionate, neutral relationship with how we fuel ourselves.

Find Michaela:

Website: https://thethomasconnection.co.uk

Instagram: @the_thomas_connection

Buy her book: https://amzn.eu/d/03j7Dfna

Find Anna:

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Book (Amazon): ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557⁠