Explore every episode of the podcast Ditch Decade Diets Podcast
Dive into the complete episode list for Ditch Decade Diets Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Rows per page:
50
1–50 of 869
Title
Pub. Date
Duration
EP: 816 - Your breakthrough moment to conquering binge eating is coming
EP: 716 - How I went from obsessing over food all day and feeling out of control with chocolate at night to being binge-free for 5 years🍫🤩🎉
26 Mar 2025
00:27:37
DM ME "CONQUER" for details before the price DOUBLES on April 1st
In this episode, I’m sharing the journey of how I went from obsessing over food, feeling out of control with urges, and bingeing at night to being binge-free for the past 5 years. It's not about quick fixes, it’s about consistent, intentional steps that rewire your brain and build a healthier relationship with food. I dive into the key things I did to stop bingeing and finally feel at peace with food. From not giving in to urges, to learning how to rest and tune into my hunger cues, I explain how each small change led to lasting freedom and confidence around food.
This episode is all about how I rewired my habits, got in touch with my emotions, and stopped defining myself by the way my body looked. I also talk about how normalizing binge-free weeks, listening to my hunger signals, and trusting myself made all the difference. If you’ve been struggling with binge eating, this episode is for you!
EP: 715 - How I honoured my craving for pizza without feeling like sh*t
25 Mar 2025
00:20:38
DM ME "CONQUER"for all the details on my program to help you stop binge eating for good!
In today’s episode, I’m sharing a spontaneous dinner date with my husband that perfectly captures what it’s like to live life after conquering binge eating. We decided to make homemade sourdough and cauliflower crust pizzas, honoring my craving for pizza but making it in a way that felt good to my body no guilt, no overthinking. It was a beautiful, simple evening where food wasn’t the focus, and the best part? I felt completely present with my husband, enjoying the moment rather than obsessing over what I was eating. This is the freedom that comes with conquering binge eating, Being able to be spontaneous, savour the experience, and live your life without food controlling your every move. I dive into how conquering binge eating gave me the peace to have these types of dates without it being all about the food. It’s about balance, living in the moment, and knowing that food will always be there when I need it but it’s no longer the main focus of my life.
Key Takeaways:
How conquering binge eating allows you to have spontaneous, enjoyable moments with the people you love without food being the focus.
Why honoring your cravings with healthy, homemade versions of your favorite meals can make you feel better and more in control.
The importance of being present in your life, rather than overthinking every food choice or constantly battling urges.
How the freedom to enjoy food without guilt or obsession opens up space for more meaningful moments in life.
The power of living with balance; enjoying your food and your life, without food being the main event.
EP: 714 - How Binge Eating Became My Greatest Blessing
20 Mar 2025
00:22:16
In today’s episode, I’m sharing the powerful journey of how binge eating went from being a daily struggle to a blessing that shaped me into the unstoppable woman I am today. I talk about how the challenges I faced with food whether it was eating too much, feeling bloated, or battling urges led me to discover my inner strength and resilience.
Through my struggles, I learned how to speak to myself with kindness, set boundaries with food, and develop habits like breathwork and a morning routine that filled me up. As I started trusting myself and tuning into my body, I went from obsessing over food to feeling completely at peace with what I eat, going months without any binge urges.
This episode dives into how you can overcome binge eating and the lessons it teaches you about strength, faith, and the power of self-trust. When you embrace the challenge, it leads you to a life filled with confidence, a healthier relationship with food, and the ability to conquer anything life throws at you.
Key Takeaways:
How transforming your relationship with food starts with changing the way you speak to yourself.
The importance of allowing yourself to crave and enjoy foods without guilt or restriction.
How practices like breathwork and a morning routine can help you stop bingeing and feel more grounded.
Why the challenges you face in overcoming binge eating lead to personal growth, resilience, and self-love.
The power of trusting yourself through the process and how it builds confidence in all areas of your life.
Real-life client stories of going months without bingeing, feeling in control, and building healthier, more empowered relationships with food.
EP: 713 - Transitioning from Fewer Urges & Binges to Completely CONQUERING Binge Eating
18 Mar 2025
00:28:00
In today’s episode, I dive deep into the two paths you can take when healing your relationship with food. Path 1 is where you're feeling better... less urges, fewer binges, and fewer food thoughts but you're still battling overeating or mindless snacking. While it’s progress, you’re not quite at the finish line yet. On Path 2, you’re completely free from urges, food obsession, and bingeing. You feel at peace with food, you trust yourself, and you’re confident that you’ll never binge again.
I’ll walk you through what each path looks like, and share what it takes to transition from merely feeling better to fully conquering binge eating.
Key Takeaways:
The difference between feeling better about your relationship with food vs. completely conquering binge eating.
Why path 1 feels like progress but doesn’t offer the full peace and freedom you’re seeking.
What it takes to move to path 2; freedom from urges, no more food thoughts, and feeling completely at ease with your choices.
The mindset shifts needed to stop overeating and fully trust yourself around food.
How to break free from the cycle of bingeing and experience lasting confidence with food.
EP: 712 - Making Better Food Choices Without Feeling Restricted
15 Mar 2025
00:14:30
JOIN TURN UP THE DIAL PROGRAM where I walk you through my entire process of how you can make better food & lifestyle choices without feeling restricted!
EP: 711 - Cultivating a Better Relationship with Yourself: How Setting Boundaries and Prioritizing YOU Leads to Confidence and True Self-Love
14 Mar 2025
00:20:42
In today’s episode, I talk about how cultivating a better relationship with yourself is the key to feeling confident, setting strong boundaries, and showing up as your true self. When you start prioritizing yourself, whether it’s saying no to an extra work project you don’t have time for, turning down a social invitation because you need a night to recharge, or stopping the habit of people-pleasing, you begin to build a sense of self-respect that shines through in everything you do. People can FEEL your energy & self love.
You’ll stop feeling overwhelmed by the demands of others and start trusting yourself to make decisions that align with what’s best for you. This isn’t just about saying no; it’s about stepping into your power and feeling confident in every situation. You’ll start enjoying social events because you’re proud of how you show up, not because you feel you have to prove something. You’ll be able to take up space without guilt or second-guessing. And when you’re at a social event, you'll be proud to show up because you love the woman you've become and how well you take care of yourself.
EP: 710 - My 3-Step Framework for Making Peace with Any Trigger Food
11 Mar 2025
00:17:18
In today’s episode, I’m diving deep into my personal journey of making peace with a food I once couldn’t stop bingeing on, chocolate chip pancakes 🍫🥞. For the longest time, I labeled them as "not healthy" and forced myself to avoid them, leading to intense urges to binge on them. But when I finally decided to stop putting these pancakes on a pedestal and allowed myself to have them whenever I craved them, I craved them LESS.
I share how rewiring my brain from viewing these pancakes as a “cheat meal” to realizing that I could enjoy them without guilt or overindulgence completely shifted my relationship with food. Now, after 5 years of no binges and having these pancakes in moderation, I can easily enjoy a few whenever I want them and just move on with my day. Sometimes I completely forget about them all together.
In this episode, I discuss: ➡️ How I rewired my brain from thinking “chocolate chip pancakes” should only be a “cheat meal” to “I’m safe to enjoy this food whenever I’m craving it.” ➡️ How allowing myself to these pancakes them whenever I crave them, made my urges to binge on them disappear. ➡️ Prioritizing ALL meals and snacks to super satisfying so pancakes weren’t the only thing I looked forward to.
The foods you once binged on will eventually become foods you forget about because they’re no longer special. They’re just like any other food. But when you do enjoy them, you’ll eat them with excitement and calm, just like any other food, and move on with your day, no urge to eat past fullness🙏🏻
Key Takeaways:
Deprivation and restriction only fuel binge urges, let yourself enjoy the foods you love and the desire to eat them will dissipate.
Rewiring your brain can turn foods you once felt compelled to overeat/binge into ordinary meals you can enjoy without guilt.
The key to becoming less impulsive around food is creating satisfying meals and snacks that leave you feeling content.
"From ‘I can't attend’ to ‘I’m FINDING A WAY to be there!’"
Back in December, this amazing woman told me she couldn’t make it to the UNSTOPPABLE Badass Event because her kids spring break lined up with the dates and they had a vacation planned. Fast forward to last week... she sent me a message saying:
“I’m going to come to your event. Something inside of me has been telling me I need to find a way, and I know if I don’t go, I’ll regret it." And just like that, she got her ticket and booked her hotel! ✨
I can't wait for you to hear our incredible conversation about stepping outside your comfort zone, the power of being IN PERSON with other badasses who get you, and the importance of trusting your intuition. 🙌
EP: 708 - Stop Second-Guessing Your Food Choices and Trust Your Intuition
In today’s episode, we dive into the all-too-familiar cycle of thinking about food all day long—even after you've just eaten a healthy, nourishing meal. 🤯 If you’ve ever finished a chicken salad and immediately started thinking about your next meal or craving something sweet, this episode is for you. I break down how overthinking food choices, forcing yourself to eat meals you're not craving just to get to the "good stuff," and spiraling into guilt after eating can be eliminated by shifting your mindset.
The truth is, you can stop the obsession and still eat healthily while fully enjoying what you want. By allowing yourself to eat what you crave without guilt, trusting your body, prioritizing satisfaction over rigid rules, and letting go of food stress, you can feel free and at peace around food. Tune in to hear how you can break free from food obsession, enjoy your meals, and feel genuinely satisfied without second-guessing yourself.
Key Takeaways:
How constantly thinking about food can create an unhealthy cycle of overthinking and overeating.
Why forcing yourself to eat meals you’re not craving leads to unnecessary guilt and dissatisfaction.
The power of allowing yourself to eat what you truly want, without obsessing over the “right” way to eat.
How prioritizing satisfaction over rigid food rules leads to healthier choices and fewer cravings.
Why enjoying something sweet without guilt is possible when you trust yourself and your body.
How to break free from the cycle of food obsession and feel like a badass woman who eats with freedom and confidence.
EP: 805 - You stopped bingeing but you’re still overeating & mindlessly snacking
15 Nov 2025
00:26:58
Overeating & mindless snacking can arguably be “better” than bingeing but unstoppable badasses don’t settle for a better relationship with food, they want one that feels effortless.
They don’t settle for still using food for comfort, leaving meals uncomfortably full and eating just because foods in front of them because they know that’s not the real version of themselves.
It’s habitual, Conditioning, A familiar & safe feeling
You need tough love. You need to take radical responsibility. You need to get honest with yourself. You need to continue using the tools. You need to lean into your badass energy to say “this still isn’t who I am” You need to be willing to sit in discomfort when you’re full & your body says “I want more” You need to remind yourself that you’re safe to not have a snack in the evenings every night because you’re not hungry or having craving.
Rewiring your brain isn’t just about not giving into your strong binge urges. It’s also about working through your overating & mindless snacking urges so you can truly get back to eating normally again.
Celebrate how far you’ve come no longer bingeing, but don’t get complacent settling for a relationship with food that isn’t fully healed😉
In this episode, I share the journey that led me to where I am today—feeling completely free from binge eating and in control of my life. It all started with making one badass move in 2018, when I decided to heal my relationship with food. But it wasn’t just about getting better—it was about becoming completely free. I talk about the leap I took in 2019 to fully conquer binge eating and how it changed my life, and I share the mindset and decisions that led to maintaining that freedom for five years.
Fast forward to 2024, and I made another bold move by investing in a transformative weekend retreat in Costa Rica. That leap sparked a massive identity shift and showed me that anything is possible. Now, I’ve created the UNSTOPPABLE Badass Event to help other women like you take those leaps, achieve their highest potential, and step into the woman you’re meant to be.
Key Takeaways:
The power of making a “badass move” when you don’t feel ready—taking the leap is often the key to transformation.
How making an investment in yourself, even when it feels like a stretch, can lead to massive growth.
Why you don’t have to wait until you’re “ready” to take action—follow the calling and take the leap.
How creating a strong sense of self and investing in growth can spark life-changing identity shifts.
The importance of being surrounded by like-minded women who push you to become your best self.
How embracing the journey of growth can unlock your true potential and lead to an extraordinary life.
EP: 705 - Galia is coming to the UNSTOPPABLE Badass Event!
In this episode, Lorna and Galia dive into the exciting anticipation surrounding the in-person UNSTOPPABLE Badass Event and the transformative power of being physically present with like-minded individuals. Galia opens up about her personal journey of self-discovery, emphasizing the importance of mental health, self-care, and the invaluable support she receives from her family and community. The conversation explores the impact of taking action towards living an extraordinary life and the ongoing process of transformation. With a focus on the significance of in-person connections, they share how these experiences can lead to powerful, life-changing moments. Tune in to hear how embracing change and being open to new experiences can unlock the next level of growth.
Key Takeaways:
The excitement and transformative power of attending in-person events.
Why being surrounded by like-minded individuals accelerates personal growth.
How mental health and self-care are foundational to overall well-being and transformation.
The essential role of support from family, friends, and community in your journey.
Living an extraordinary life requires taking action and embracing the unknown.
The journey of self-discovery is ongoing, with growth happening in non-linear ways.
In-person connections can lead to life-changing experiences and powerful breakthroughs.
True self-care is more than superficial—it’s about nourishing your mind, body, and spirit.
Listening to your inner voice and following your dreams is key to unlocking transformation.
Transformation is a continuous process that only gets more powerful with time.
Chapters:
00:00 – Excitement for the Upcoming Event
02:54 – The Power of In-Person Connections
05:47 – Journey of Personal Growth
09:11 – Understanding Self-Care and Mental Health
12:11 – Overcoming Hesitations and Embracing Change
14:59 – The Importance of Supportive Relationships
17:53 – Taking Action Towards Extraordinary Living
21:11 – Anticipation for Transformation at the Event
EP: 704 - The FASTEST Way to Become an UNSTOPPABLE Badass: Get IN THE ROOM & Join Us IN PERSON!
In this episode, I’m talking about the absolute game changer when it comes to becoming an UNSTOPPABLE Badass —getting in the room and being there in person. A Zoom call just doesn’t compare. When you’re physically present, you feel the energy, the fire, and the connection that can’t be replicated virtually. There’s something about being around like-minded people, pushing each other, and having real, honest conversations that accelerates growth. You normalize your big goals, and everything starts to feel more achievable. In person, you get to tap into a whole new level of energy that catapults you forward.
If you’ve been holding back from attending live events or putting yourself in spaces where you can truly grow, this episode is for you. I break down why in-person experiences are essential for stepping into your most empowered, unstoppable self.
Key Takeaways:
The power of being in the room with high-energy people who inspire and push you.
Why in-person events are a must for normalizing your big goals and making them feel achievable.
The magic of real, honest conversations that help you dig deeper into your personal growth.
How attending live events accelerates your journey, creating connections that last and opportunities that shift everything.
The fastest way to step into your next level of growth, confidence, and success: Get in the room!
EP: 703 - Complete Freedom of Choice: How to Eat What You Love Without Urges, Guilt, or Overthinking
In this powerful episode, I dive deep into what true freedom of choice with food looks like and how it can completely transform your life. When you conquer binge eating, you get to step into the driver’s seat of your food choices and your life. Imagine being able to choose what to eat, when to eat, and even if you want dessert—all without the guilt, shame, or compulsion. I share how I’ve gone from feeling controlled by food to having complete freedom to make decisions in all areas of my life. From past struggles to now, I explain how food freedom allows you to truly experience life on your own terms, confidently making decisions that align with your true self.
In this episode, I walk you through:
How to take back control of your food choices and stop being ruled by urges or food thoughts.
The freedom to make confident decisions without second-guessing or guilt.
What true freedom of choice with food looks like and how it impacts every aspect of your life.
The mindset shifts and strategies you need to conquer binge eating and sustain a binge-free life for good.
Key Takeaways:
When you have freedom of choice, you can confidently decide what to eat without food thoughts or urges.
How freedom with food leads to greater presence and peace in your life, freeing up brain space for other priorities.
The difference between restriction, binge eating, and true food freedom.
How to get to a place where food no longer controls you, but you control the decisions around it.
The exact strategy and mindset shifts that will help you sustain this freedom for years to come.
In today’s episode, I’m celebrating a huge milestone—6 years ago today, I made the life-changing decision to heal my relationship with food and conquer binge eating. So much has shifted since then, not just in my health, but in my entire life: my relationships, my confidence, my mood, energy, finances, career, and so much more. I’m walking you through my personal journey of being 5 YEARS BINGE-FREE , from learning tools in 2019, getting engaged, moving, growing my business, to launching my Root & Rewire Membership and Conquer program. I share how healing my relationship with food not only changed my health but also opened up endless opportunities. This episode is a reflection of the incredible transformations that happen when you commit to yourself and your growth.
Key Takeaways:
The power of saying YES to healing your relationship with food and how it can impact all areas of your life.
How working on your relationship with food helps you feel more confident, calm, and in control.
The importance of leaning into fear and taking big, brave steps—like launching a podcast, moving to a new place, or hosting an event.
How overcoming binge eating leads to greater happiness, health, success, and the ability to live life on your own terms.
The incredible success of launching programs and building a business rooted in your personal growth and impact.
In this episode, I dive into how I balance nourishing my body with honoring my cravings. It’s all about finding that sweet spot where you can enjoy delicious treats while still giving your body the nutrients it needs. I share how I satisfy cravings for foods like dates with peanut butter, melted dark chocolate, and bone broth, all while making sure I'm nourishing my body. When you can find this balance, it’s easier to prevent overeating and build a healthier, more intuitive relationship with food. Tune in for tips on how to honor your cravings and nourish your body without guilt!
Key Takeaways:
The importance of finding a balance between nourishing foods and satisfying cravings.
How honoring cravings (like chocolate and peanut butter) can still align with nourishing your body.
Why having a mix of both nutrient-dense foods and indulgent treats helps prevent overeating.
How listening to your body’s signals can support a healthy relationship with food and prevent binge eating.
Practical tips for balancing your food choices without guilt or restriction.
EP: 700 Joining the 5AM Club: Why Challenging Yourself & Shaking Things Up Works for Your Brain
29 Jan 2025
00:11:14
In this episode, I share why I’ve joined the 5AM Club and the powerful impact it’s had on me. Waking up at 5AM is a personal challenge and a way to shake things up—something that’s incredibly good for your brain. But here's the thing: I’m not telling you to wake up at 5AM. What I am saying is that it’s important to find what challenges you, pushes you out of your comfort zone, and helps you grow. It’s about finding a healthy balance between pushing yourself and listening to your intuition. Tune in as I talk about how challenging routines can boost your mental clarity and energy, and how you can adapt that to fit your life.
Key Takeaways:
Why challenging yourself, like waking up early, can be good for your brain and overall well-being.
How changing your routine and shaking things up can help you break through mental blocks.
The importance of finding your own rhythm and balancing self-discipline with intuition.
Tips for creating a routine that pushes you just enough to see personal growth without burnout.
In this episode, I dive into why obsessing over getting enough protein at every meal is why you’re still overeating. While protein does keep you full longer, it doesn’t necessarily lead to satisfaction. You might find yourself feeling full but not satisfied, and then reaching for more food, leading to that “too full” feeling. I talk about how this obsession with hitting a certain protein goal—like 1g per lb of body weight—can become a mental burden, pulling you away from the enjoyment of your meals. Let go of the protein calculations and trust that you're getting enough, so you can focus on what truly satisfies you. When you prioritize satisfaction over fullness and stop obsessing over numbers, you’ll naturally stop overeating and feel more balanced.
Key Takeaways:
How obsessing over protein can lead to overeating and a lack of satisfaction.
Why being fixated on hitting a certain protein target isn’t necessary for reaching your fitness goals.
How to let go of the protein obsession and trust that you’re getting enough.
The importance of prioritizing satisfaction over fullness for long-term balance with food.
How enjoying meals without obsessing over numbers can help you stop overeating and feel better overall.
In this episode, I talk about how you can truly care about the foods you put into your body without obsessing over it. Health isn't about restricting or stressing over every little nutrient; it’s about eating high-quality foods that make you feel like the badass you are. I share how focusing on the quality of food—rather than the quantity—helps me feel my best while still maintaining a healthy, balanced relationship with food. I also give you a peek into how I choose where to shop and how I prioritize my health without letting it take over my life.
Key Takeaways:
Health is about quality over quantity—eating foods that make you feel energized, strong, and confident.
How to prioritize health without obsessing over every meal or nutrient.
Why eating in a way that makes you feel your best is the ultimate goal.
The importance of choosing high-quality, nourishing foods that support your overall well-being.
How I shop for groceries and maintain balance in my approach to health and food.
In today’s episode, I’m sharing the inspiring journey of one of my clients who has now been binge-free for an incredible 264 days. This success story is a testament to the power of commitment, consistency, and getting the right support. She didn’t try to do this alone—she invested in herself by committing to a full year of coaching with me. She wasn’t interested in temporary fixes, she was ready to CONQUER binge eating for good. While she's no longer bingeing, we continue to work on her body image and focus on adding variety into her diet without overthinking food choices. This episode highlights how long-term commitment and a solid support system are essential for overcoming binge eating.
Key Takeaways:
The power of committing to long-term coaching and consistent support.
Why trying to conquer binge eating alone is often not enough—how having a coach can make all the difference.
How to overcome binge eating and then work on body image and food freedom.
The mindset shift required for long-term success in healing your relationship with food.
What it looks like to keep progressing even after overcoming bingeing—continuing to build a healthy relationship with food.
EP: 804 - Introducing the REGULATE & REWIRE 30 Day Holiday Challenge🎅🍪🥧🎉
In this episode, I’m answering some of the most common questions I get around binge eating and building a healthier relationship with food. I dive into strategies like how to stop snacking at night, tools you can use when you feel the urge to binge, and the key differences between overeating and bingeing. We also talk about how to build trust with yourself through action, even when the evidence feels like it’s not yet in your favour. Whether you're dealing with late-night snacking or having strong binge urges, this episode is packed with actionable tips to help you take control.
Key Takeaways:
How to stop snacking at night: Focus on feeling satisfied throughout the day and incorporate the foods you binge on into your meals earlier.
Tools for binge urges: Use tools like breathwork, shaking, or a cold shower to create a state change when urges arise.
The difference between overeating and bingeing: Overeating comes with awareness; bingeing feels like an out-of-body experience and lacks control.
Building trust with yourself: Take action despite the lack of evidence, and slowly build trust through consistent, small steps.
In today’s episode, I dive deep into my intuitive eating journey and how it’s helped me feel absolutely incredible. I share how choosing whole, nutrient-dense foods over processed ones has become a lifestyle I truly love. It’s not about restriction or guilt, it’s about nourishing my body in a way that supports high energy, confidence, and a strong relationship with food. I also talk about how healing my relationship with food has allowed me to enjoy delicious, homemade sweets (hello, pancakes and dark chocolate!) and still feel amazing. It’s all about balance, and you can absolutely prioritize your health without compromising your relationship with food.
Key Takeaways:
The importance of prioritizing your health without feeling deprived.
How intuitive eating works when you rewire your taste buds to crave foods that make you feel amazing.
Why choosing whole foods over processed ones is a choice, not a restriction.
How healing your relationship with food allows you to stop obsessing over it and make empowered food choices.
Simple, nutritious food ideas that leave you feeling energized and satisfied (and yes, pancakes every day!).
Want More?
Subscribe to the podcast for more insights on intuitive eating, nourishing your body, and building a healthy, balanced relationship with food.
In this episode, I dive into the importance of stepping into spaces that challenge and expand you. It’s easy to stay in comfortable environments, but real growth happens when you push yourself beyond what feels safe. I share how getting into coaching programs and rooms that stretch me—whether it’s surrounding myself with confident people or those who are healthier and more successful—has helped me evolve. You are who you surround yourself with, but more importantly, you become the people you spend the most time with. Tune in to hear how you can create an environment that fosters growth in every area of your life.
Key Takeaways:
Why surrounding yourself with people who are confident, successful, and healthy can help you become the best version of yourself.
The power of stepping outside your comfort zone and into spaces that challenge you.
How getting into rooms with people who are more successful than you can accelerate your own success.
The importance of choosing environments that inspire growth and evolution.
In today’s episode, we dive into the next level of intuitive eating. You’ve become more confident in your food choices, you’re able to stop when you’re full, and you know which foods make you feel great and which ones don’t. But what happens when you’re still worried about other people’s comments or judgments? You might wonder, “Are they thinking, ‘She’s still dieting,’ or ‘She must be so motivated to avoid those cupcakes?’” The truth is, people who are truly confident in their food choices don’t feel the need to justify why they’re eating something or not. This episode is all about mastering the next phase of intuitive eating—owning your choices unapologetically and embracing the freedom that comes with it.
Key Takeaways:
The evolution of intuitive eating: moving from food rules to self-trust.
How to stop worrying about other people’s judgments and comments about your food choices.
Why true food confidence comes from not needing to explain or justify your choices.
Practical tips for embracing your intuitive eating journey without fear of criticism or pressure.
In this episode, I dive deep into what it takes to go from a badass to an unstoppable badass in three key areas of your life: health, relationships, and confidence. We’re talking about how to truly feel in control of your health—not just through food, but by tuning into your body and achieving effortless balance. We explore building empowering relationships through clear boundaries and effective communication. And we also focus on building unshakable confidence—letting go of self-doubt, comparison, and truly stepping into your greatness.
Key Takeaways:
Health: How to create an effortless relationship with food, confidently saying goodbye to binge eating, and dialing up your health without deprivation—becoming the healthiest person you know.
Relationships: How to communicate with clarity, express yourself freely, and set boundaries that empower you in your relationships.
Confidence: How to shed self-doubt, stop comparing yourself to others, and embrace your true worth, recognizing how valuable and special you truly are.
In today’s episode, I dive into the importance of bringing more FUN into your life. I share a recent experience where Andrew and I went to a comedy show, and even though it meant staying up later than usual, it didn’t matter. Sometimes, you need to let loose, laugh, and embrace joy—because when you do, your mental and physical health thrive. Tune in to hear why adding fun and joy to your life can make all the difference in your overall well-being.
Key Takeaways:
Why having more fun is essential for your mental and physical health.
The power of letting go of perfectionism and embracing the joy of the moment.
How experiences like laughter and spontaneity can boost your well-being.
Tips on how to prioritize fun and joy, even in a busy or structured life.
EP: 690 - DDDA Client Story: Making Peace with PB and Going Out for Dinner Without the All-or-Nothing Mentality with my client Luisa
18 Jan 2025
00:32:44
In today’s episode, I talk with a client who struggled with binge eating and tried various solutions, including therapy and working with nutritionists. It wasn’t until she came to me and learned that binge eating was a habit she could rewire, that things truly clicked. We dive into how she transformed her relationship with food, especially when it came to making peace with peanut butter (PB) and going out for dinner without feeling trapped by an all-or-nothing mentality. This episode highlights how breaking free from binge eating starts with rewiring your brain and recognizing food urges as manageable habits, not overwhelming impulses.
Key Takeaways:
How binge eating is a habit that can be rewired with the right mindset.
The power of releasing the “all-or-nothing” mentality when it comes to food.
Insights into how to navigate dining out without feeling out of control.
Personal growth through understanding and changing your relationship with food.
In this episode, I share the simple process I use to break free from binge eating. It's not just about rewiring the brain—it's about honouring your cravings without judgment. When you learn to do this, you're less impulsive with food, and it's so much easier to stop when you're full, leaving behind those strong, uncontrollable urges. Tune in to hear how this shift in mindset transformed my relationship with food and how you can apply the same principles to find balance and freedom around food.
Key Takeaways:
Why rewiring your brain is crucial for ending binge eating.
How honouring your cravings can help reduce impulsivity and feelings of deprivation.
The importance of listening to your body’s hunger and fullness cues.
Practical tips to stop overeating and overcome strong food urges.
EP: 688 - The fastest way to shift your beliefs about your ability to conquer binge eating
16 Jan 2025
00:14:22
In this episode, I dive into the truth that you don’t need to 100% believe that you can conquer binge eating right away. What really matters is taking action. By consistently taking steps to become less impulsive with food, you begin to shift your beliefs naturally. It’s not about waiting for perfect belief; it’s about making moves that prove to your brain you are capable, one step at a time. Tune in to learn how action is the key to unlocking new beliefs and conquering binge eating for good!
EP: 687 - Go ALL In: Give Yourself the Desires of Your Heart – You Have ONE Life
15 Jan 2025
00:12:09
GIVEAW
In this episode, I’m taking you behind the scenes as I prepare for an exciting videoshoot to promote the UNSTOPPABLE Badass Event happening this weekend. This is my moment to go ALL IN, just like I did when healing my relationship with food.
I share how committing fully to the process getting the right support, implementing the tools, and staying dedicated is what helped me conquer. This isn’t just about food; it’s about giving yourself permission to step into your full potential and play a much bigger game.
You have ONE life, and you're meant to go ALL IN for yourself. If you want to transform your life, you have to take those bold steps and make those empowered decisions. You deserve to live a life that feels like magic every single day.
Tune in to hear how going all in has changed my life and how it can change yours, too. Let’s talk about what it looks like to go all in and give yourself the desires of your heart!
EP: 803 - Conquering binge eating played a huge role in having an unmedicated home birth
11 Nov 2025
01:06:27
Inside this episode, I'm sharing the powerful mindset & strategic tools I used to not give into my urges that also helped me go through the birth of my son, unmedicated at home.
Your mind will convince you that you can’t handle discomfort. It’s something to fear & get rid of as fast as possible. But you’re the strongest badass I know. Discomfort isn’t the same as pain. Discomfort is temporary. And with every breath you take & every thought reframed, the discomfort eventually begins to dissipate.
You can start implementing these tools today and easily not give into your next urge feeling like the strongest badass you know.
EP: 686 - Take More Breaks: You’re a Human Being, Not a Human Doing
14 Jan 2025
00:08:17
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In today’s episode, we’re diving into something that’s so important but often overlooked: the need to take breaks and recharge. Too often, we get caught up in the constant hustle and grind of life—work, responsibilities, personal goals and forget that we’re not machines.... although you are a BADASS ;) We are human beings, not human doings.
In this episode, I’m reminding you of the power in taking pockets of time for yourself to truly recharge. When you give yourself permission to rest, your energy levels rise, your mind clears, and you come back to everything you’re working on with a fresh perspective and renewed strength.
We’ll cover:
The importance of rest in maintaining mental clarity and physical energy
How constant go-go-go can lead to burnout and overwhelm
Simple ways to incorporate recharging moments into your day
The difference between being productive and being busy
Why taking breaks isn’t a luxury, it’s a necessity for your long-term success
Remember, you can’t pour from an empty cup. If you’re always pushing yourself without taking the time to recharge, you’re going to burn out. I want to help you stop the cycle of constant doing and give yourself permission to simply be. So, grab your favorite beverage and settle in because this episode will remind you that slowing down can be your secret weapon.
Take a listen, and give yourself the gift of breaks. You deserve it!
EP: 685 - How Do You Want to Be Remembered? The Legacy You Leave Behind
13 Jan 2025
00:19:22
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In this episode, we dive deep into the powerful question: How do you want people to remember you?
What’s the legacy you want to leave behind? When people think of you or speak your name, what do you want them to say? How do you want them to feel when they remember you?
I share a heartfelt story about my grandma, a woman who not only made others feel seen, special, and loved, but also exuded unwavering confidence, particularly in her faith. Her legacy is one of love, care, and unapologetic self-expression. And this got me thinking…
How do you want people to remember you?
Are you embodying that person today?
This isn’t about pretending to be someone you’re not; it’s about stepping into the qualities you wish to be remembered for—whether that’s love, kindness, strength, or confidence.
It doesn’t take much to make a lasting impact. A simple message, a compliment, or showing up for someone in their time of need can mean the world. People remember how you made them feel—not the specifics like your size or your workout schedule, but the way you touched their hearts.
Join me in this episode as we explore how you can start leaving your legacy TODAY—through your actions, your words, and the way you show up for others.
Key Takeaways:
Reflect on the legacy you want to leave behind.
Step into the qualities you want to be remembered for.
The power of small gestures and how they leave lasting impressions.
Why people will always remember how you made them feel.
Remember, it’s never too late to start being the person you want to be known for!
EP: 684 - Let Go and Live: My Spontaneous Date Night with Mr. Bean
12 Jan 2025
00:16:40
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In this episode, I share a spontaneous date with Andrew and dive into an important lesson: how to stop feeling anxious and trying to control every little thing in your life. I talk about letting go of the need for perfection and allowing yourself to enjoy the present moment.
I also discuss the importance of feeling calm throughout your days and embracing a sense of freedom, even when things don’t go as planned. Life is meant to be lived and enjoyed, not micromanaged.
It’s okay if you’re not 100% perfect with your routines every single day—you can still show up for yourself, nurture your health, and live a balanced life. Tune in to hear how you can find peace, take care of yourself, and have fun along the way!
EP: 683 - 3 things my most successful clients do to conquer binge eating
11 Jan 2025
00:19:53
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In this episode, I’m revealing the top 3 things my most successful clients do to conquer binge eating and transform their lives for good. These aren't just tips; these are the key strategies that truly drive lasting results. If you’ve been struggling with binge eating, or if you want to finally break free from food obsession, this episode is for you!
In this episode, you'll learn:
Implementing the Tools: The #1 habit that makes all the difference in overcoming binge eating. I’ll share how taking consistent action with the right tools leads to massive transformation.
Showing Up for Calls: It’s not just about attending your coaching calls—it’s about showing up ready to share your wins, ask powerful questions, and make the most of every session. Learn how this simple practice accelerates success.
Plugging Into the Community: Why being part of a supportive community is a game-changer when it comes to healing your relationship with food. Hear why connecting with like-minded women can skyrocket your progress and keep you motivated
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In today’s episode, we’re talking about fear—and why it’s not something to avoid, but something to lean into.
Fear doesn’t mean stop. In fact, fear is a green light. It’s a sign that you’re about to step out of your comfort zone and into something new, something bigger. And that’s exactly where growth happens.
Here’s what we dive into in this episode:
Fear doesn’t disappear: You’ll always have fear in your life, especially when you’re pushing yourself toward new experiences. But fear doesn’t mean don’t do it—it means lean in and embrace the challenge.
Why fear is a signal for growth: Fear is often the first sign that you’re stretching beyond your current capabilities. Leaning into it helps you grow stronger and more resilient.
How to use fear as a tool: Instead of letting fear hold you back, learn how to use it to your advantage, as a sign that you’re on the right path.
Why I purposely lean into fear every day: I share how facing my fears daily has been crucial in my own personal and professional growth, and why I make fear part of my routine.
In this episode, you’ll learn:
How fear signals growth and why it’s necessary for your evolution.
The importance of leaning into discomfort and how it helps you level up in life.
How you can shift your mindset around fear and use it to propel you forward instead of holding you back.
If you’re tired of letting fear dictate your life, this episode is a must-listen. It’s time to lean in and embrace the fear as the tool it truly is to push past your limits and become the unstoppable badass you were meant to be. 💥
EP: 679 - Intuitive Eating: The Power of Saying Yes and No for Self-Love
07 Jan 2025
00:10:32
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In today’s episode, we’re diving into the powerful practice of intuitive eating—how it’s not just about saying yes to foods you love, but also knowing when to say no to foods that don’t make you feel your best. 🌱✨
Here’s what we’ll cover:
Saying YES to the foods you enjoy, without guilt or shame. It's about trusting your body and enjoying the foods that bring you pleasure.
Saying NO to foods that don’t make you feel good. This isn’t about restriction or deprivation; it’s about honoring your body and making choices that align with your well-being. 🧘♀️💪
Why this practice is a form of self-love, not deprivation. True self-love means respecting your body and treating it with kindness, and that includes listening to what it needs—not just what you "should" eat.
How intuitive eating allows you to find balance, ditch food guilt, and enjoy food in a way that supports your health, energy, and overall happiness. 🍓
In this episode, you’ll learn:
How to embrace intuitive eating without feeling controlled by food rules.
The importance of finding balance by saying no when you know something doesn’t serve you, and how that is a powerful act of self-care.
Why true freedom around food comes when you make choices based on what feels best for you.
This episode will help you break free from the constant food struggle and step into a space where food is just food—nourishing, satisfying, and guilt-free. If you’re ready to embrace intuitive eating and start choosing foods that honour your body, this episode is for you!
EP: 678 - How to Overcome Binge Eating: Navigating Anxiety, Excitement, and Normalizing Food
07 Jan 2025
00:15:56
Click HERE for details on the giveaway & to be entered to win a ticket to the UNSTOPPABLE Badass Event!!!
In today’s episode, I’m walking you through the 3 stages you’ll experience on your journey to conquering binge eating. 🍫💥
I’m breaking down the process of overcoming binge eating into three powerful stages:
1️⃣ Anxiety/Fear: This is where the discomfort sets in as you face your old patterns and fear of failure. The anxiety around breaking old habits can feel overwhelming, but it’s a crucial part of your transformation.
2️⃣ Excitement: As you push through the fear, you’ll begin to feel excitement—realizing that change is possible, and you’re taking control of your habits, cravings, and mindset.
3️⃣ Normalization: Finally, you’ll move into a place where the struggle with binge eating feels normal and grounded. You’ll look at food without anxiety, and the habits that once controlled you become effortless.
In this episode, you’ll learn:
How to move through anxiety and fear without giving up.
The role of excitement in your transformation and how to embrace it.
The ultimate feeling of normalizing your relationship with food and how to get there with ease.
This episode is packed with practical tips and insights to help you move through these stages and finally conquer binge eating for good. If you're ready to make lasting changes in your life, tune in now!
EP: 676 - Letting go of the all or nothing mentality, taking foods off a pedestal & taking her health and habits to the next level with my Academy client Melissa
04 Jan 2025
00:33:48
In this conversation, Lorna Costa and Melissa discuss Melissa's transformative journey in healing her relationship with food. Starting from her struggles with binge eating and the all-or-nothing mentality, Melissa shares how she sought help and support, leading to significant mindset shifts. The importance of community and individualized coaching is emphasized, showcasing how these elements contributed to her progress. Melissa celebrates her wins, including newfound control over food and the ability to enjoy treats without guilt. The conversation concludes with encouragement for others on similar journeys.
00:00 Introduction and Journey to Healing 03:02 Struggles with Binge Eating and Dieting 05:51 The All or Nothing Mentality 09:01 Mindset Shifts and Support Systems 11:56 Individualized Coaching and Community Support 15:06 Celebrating Wins and Progress 18:03 Transformative Experiences and Birthdays 21:09 Final Thoughts and Encouragement
EP: 675 - How I Had the Best ME Morning & Felt So Freaking Good
03 Jan 2025
00:11:17
In today’s episode, I’m sharing the transformative power of taking a ME day—where I fully prioritize myself, my well-being, and my happiness. 🌞
I walk you through how I had the best ME morning:
Waking up early
Doing my morning routine
Stretching, going for a walk, and taking a contrast hot/cold shower
By the end of it, I felt energized, rejuvenated, and completely in tune with my body. 🙌
Here’s what I want you to take away: At any given time, you have the choice to make your body feel really freaking good. It’s all about intentionality and prioritizing your self-care.
In this episode, I’ll talk about: ✨ How a "ME day" can reset your energy ✨ Why it's so important to check in with your body and give it what it needs ✨ The small changes that lead to BIG results in how you feel ✨ How choosing to feel amazing is in your hands
If you’re ready to start treating yourself like the badass you are and create a routine that makes you feel freaking good, this episode is for you!
In this episode, I’m diving into the 3 key reasons why you’re thinking about food 24/7, and I’m giving you the insights you need to break free from this constant mental chatter about food. 🍫💭
Here’s what we’re unpacking:
1️⃣ You’re not eating what you REALLY want to eat – You’re holding back, eating things that don’t satisfy you, and it’s keeping you stuck in a cycle of constantly thinking about food. I’ll show you why this is happening and how to give yourself permission to enjoy what you actually crave.
2️⃣ You’re waiting too long to eat / you’re depriving yourself – When you go too long without eating, your body goes into survival mode, and all you can think about is food. I talk about the importance of nourishing yourself regularly and how this is a game-changer for breaking the food obsession.
3️⃣ A comment was made about the way you look / you’re uncomfortable in your own skin – External judgments and your relationship with your body are huge factors in why food dominates your thoughts. In this episode, I address how body confidence and emotional triggers are often tied to the constant food focus.
If you’re ready to stop obsessing over food and take back control, tune in and let’s dive into these three areas so you can start living with peace and confidence around food again.