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Explore every episode of the podcast Eat the F*cking Food

Dive into the complete episode list for Eat the F*cking Food. 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.

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TitlePub. DateDuration
033: GLP-1s, Peptides, and HRT: What Midlife Women Keep Getting Wrong | Karen Martel & Kristin Collins01 Sep 202600:45:55

Using GLP-1s and HRT together in midlife is one of the most confusing topics facing perimenopausal and menopausal women right now, and Karen Martel is here to clear it up.

If you have been told you have to wait until you are officially in menopause before you qualify for hormone therapy, or you are scrolling GLP-1 ads wondering if they are safe for your changing metabolism, this episode breaks down exactly what your body needs and when. Perimenopause can start as early as your late 30s, symptoms get dismissed for years, and by the time most women finally get help, they have already suffered far longer than necessary.

Kristin Collins, nutrition and body composition coach and host of Eat the F*cking Food, sits down with Karen Martel, certified hormone specialist, transformational nutrition coach, and CEO of Midlife Solutions, for a no-nonsense breakdown of HRT, peptides, and GLP-1s. Karen explains why bioidentical hormones differ from old-school Premarin, why the ten-year post-menopause window is not a hard stop on starting HRT, and why a half pound to a pound a week is the appropriate rate of weight loss on a GLP-1.

She also shares her personal biohacking toolbox, from her PEMF mat to her Eight Sleep cover, and why more women need to hear that suffering through perimenopause is not required. If you have ever wondered whether you already qualify for HRT, or whether your GLP-1 dose is doing more harm than good, press play.

In this episode, you’ll discover:

  • Why HRT is not just for women in full blown menopause, and how starting hormone support in your late 30s can prevent the metabolic storm that hits later.
  • Why bioidentical hormones and old school Premarin are not interchangeable, and what the research actually shows about the ten year post menopause window for starting HRT.
  • Why GLP-1s work differently for midlife women than for a 20 year old or a 40 year old man, and the exact weekly weight loss rate that signals you are losing too fast.
  • Why suffering is a choice according to Karen Martel, and how women downplay symptoms like anxiety, night sweats, and insomnia until they can no longer function.
  • Why estrogen loss and collagen loss move on the exact same trajectory, and what that means for your skin, your bones, and your brain long before menopause hits.
  • What Karen's top biohacking tools actually are, from a PEMF mat to an Eight Sleep cover, and why sleep tracking data does not always match how you actually feel.
  • Why the Wild West of peptide prescribing means most providers get titration wrong, and what a properly managed GLP-1 or peptide protocol should look like instead.

We talk about:

00:00 Why suffering through perimenopause is a choice

02:00 What HRT actually is and who needs it

05:00 The shocking stat on how few women use HRT

08:00 Karen's own blindsided perimenopause story

09:00 Why 25 percent of women get severe symptoms

14:00 How perimenopause symptoms creep in during your late 30s

18:00 Whether you can start HRT years after menopause

24:00 Why peptide prescribing is the Wild West

27:00 How GLP-1s work differently for midlife women

34:00 What the appropriate rate of weight loss is on a GLP-1

36:00 Karen's favorite biohacking tools including her Eight Sleep cover

43:00 Where to find Karen Martel and The Hormone Solution Podcast

Connect with Karen


Connect with me


#HRTforWomen #Perimenopause #Menopause #GLP1 #BioidenticalHormones #PeptideTherapy #MidlifeWomen #WomensHealth #HormoneReplacementTherapy #MenoBelly #Biohacking #WeightLossJourney #HotFlashes #EstrogenMatters #WomenOver40 #WomenOver50 #AntiDietCulture #HormoneHealth #NoMoreSuffering #EatTheFuckingFood

032: Dieting Never Fixes the Real Problem | Lizzie Ens & Kristin Collins25 Aug 202600:36:07

Why dieting doesn't work comes down to one thing: it only ever addresses food, and most midlife women have spent decades restricting without ever touching the mental, emotional, or spiritual pieces that actually keep them stuck.

If you have done everything right, tracked, restricted, worked out harder, and still feel exhausted, bloated, or stuck in your body, you are not imagining it and you are not failing. The problem was never just what was on your plate.

Kristin Collins, certified nutrition coach and menopause coaching specialist, sits down with Lizzie Ens, functional health coach and founder of Undiet You, for a conversation that goes way past food. Lizzie breaks down why chronic dieting is more likely to wreck your thyroid than help you lose weight, how she reversed her own Hashimoto's diagnosis by learning to speak up instead of staying silent, and why walking for ten minutes after a meal does more for insulin resistance than most supplements ever will.

You will walk away with a new way to think about the food, the self talk, and the silence that might be keeping you stuck.

In this episode, you’ll discover:

  • Why gluten sensitivity symptoms like bloating, brain fog, and joint pain trace back to zonulin, a protein that breaks down your gut lining and lets inflammation leak into your bloodstream.
  • How the seven day inflammation cycle works, and why eating gluten or drinking every few days keeps your body stuck in a constant state of chronic inflammation without you realizing it.
  • Why chronic dieting and undereating are more likely to wreck your thyroid and hormones than help you lose weight, according to functional health coach Lizzie Ens.
  • The surprising connection between suppressing your voice growing up and developing thyroid problems as an adult, and how Lizzie reversed her own Hashimoto's diagnosis.
  • Three free lifestyle changes, walking after meals, drinking filtered water, and prioritizing sleep, that move the needle more than any supplement or expensive protocol.
  • Why you cannot hate your body into a smaller one, and how negative self talk gets stored in your body the same way chronic stress does.
  • How to tell the difference between giving yourself grace and making excuses, and why real accountability without shame is the fastest path to lasting change.

We talk about:

00:00 Meet Lizzie Ens and her Undiet You method

01:57 What does undiet actually mean

05:11 Why dieting never solved the real problem

09:22 Why food is such a small part of healing

10:18 How negative self talk gets stored in your body

12:23 Why chronic dieting causes thyroid and hormone issues

14:42 The truth about deficits and maintenance calories

17:01 What is the seven day inflammation cycle

18:13 The hidden symptoms of gluten sensitivity

23:00 Why suppressing your voice can hurt your thyroid

29:27 The free lifestyle changes that matter most

33:18 Where to find and work with Lizzie

Connect with Lizzie


Connect with me


#WhyDietingDoesntWork #FunctionalHealthCoach #UndietYourself #ThyroidHealth #ChronicInflammation #GlutenSensitivity #MidlifeWomen #WomenOver40 #WomenOver50 #AntiDietCulture #EatingDisorderRecovery #FindYourVoice #SelfTalkMatters #HealingJourney #PerimenopauseSupport #NoMoreDieting #WomensHealth #GILabTesting #EatTheFuckingFood

031: Why Undereating Is Sabotaging Your Midlife Body | Kylie Larson & Kristin Collins18 Aug 202600:36:47

Your lowest weight is not automatically your healthiest weight, and if you got the most compliments during the season of your life you now recognize as your worst, this episode explains exactly why. If you have ever chased a smaller number on the scale only to end up exhausted, not sleeping, and dealing with new perimenopausal symptoms, you are not imagining it. Undereating does not just stall your results, it can wreck your digestion, your sleep, and your hormones, and most women do not connect the dots until years later.

Kristin Collins, nutrition and body composition coach and host of Eat the F*cking Food, sits down with Kylie Larson, a nutrition, strength, and mindset coach for midlife women navigating perimenopause without dieting themselves into worse symptoms.

Kylie breaks down the real math behind maintenance calories, including her own jump from 1,600 calories a day to 2,250 before her metabolism, sleep, and body composition actually improved, and why progressive overload strength training builds muscle in ways group fitness classes cannot. She also introduces her six-week program, Lift Beyond Lean, where women learn to eat and train for change that lasts. You will walk away knowing the difference between group fitness for fun and strength training for results, why a rising scale number can mean you are getting healthier, and how to find your own maintenance calories instead of guessing with an app.

If you have been falling apart while everyone keeps telling you how great you look, press play.

In this episode, you’ll discover:

  • Why your lowest weight is not automatically your healthiest weight, and how compliments during your hardest season can keep you chasing a body that was never sustainable to begin with.
  • Why undereating is quietly common in midlife women, and how living on 1,500 calories a day can stall your results instead of speeding them up.
  • How to find your maintenance calories, and why increasing intake from 1,600 to 2,250 calories can improve your metabolism, sleep, and body composition over time.
  • Why lifting weights does not make you bulky, and what actually happens to your body when you build real muscle instead of fearing the number on the scale.
  • The real difference between group fitness and progressive overload strength training, and why one is for fun while the other is for measurable results.
  • Why an app or a chatbot cannot replace a coach, and what human factors like stress, sleep, and emotional eating a calculator will never account for.
  • Why commenting on another woman's weight or body is never as harmless as it sounds, and what those compliments are actually reinforcing.

We talk about:

00:00 Why we should not comment on other women's bodies

02:00 Your lowest weight is not your healthiest weight

04:00 What undereating actually looked like in her own body

08:00 Why perimenopausal women make symptoms worse by restricting

09:00 The scale number versus how your life actually feels

16:00 Her first build phase and carrying weight differently at midlife

18:30 How long does it really take to change your body

20:30 Why you cannot diet your way into someone else's physique

24:00 Why nutrition coaching is an investment worth making

27:30 Group fitness versus progressive overload strength training

32:00 How to protect your workout time on a busy day

Connect with Kylie


Connect with me


#MidlifeNutrition #AntiDiet #AntiDietCulture #WomenOver40 #WomenOver50 #PerimenopauseNutrition #MaintenanceCalories #StrengthTrainingForWomen #ProgressiveOverload #UndereatingAwareness #NutritionCoaching #WomensHealth #DietCulture #BodyImage #MidlifeWomen #WomenWhoLift #HormoneHealth #NoMoreDieting #BodyComments #EatTheFuckingFood

030: Are Carbs Bad for Menopause? The Truth for Midlife Women | Kristin Collins11 Aug 202600:22:21

Are carbs bad for menopause? Not even close. If you have spent years cutting carbohydrates to chase a smaller number on the scale, this episode explains why that restriction has been working against you, not for you. Carbohydrates are your body's preferred source of energy, and going without enough of them can leave you exhausted, hangry, and unable to sleep through the night. That drop on the scale after cutting carbs is mostly water weight, not fat, and the crash that follows in your energy, mood, and digestion is real.

Kristin Collins, a certified nutrition coach and menopause coaching specialist, breaks down exactly why midlife women need carbohydrates now more than ever, not fewer of them. She explains how carbs protect your muscle mass by giving your body glucose to burn instead of pulling energy from muscle, how low carb eating raises cortisol and can lower thyroid function, and how carbohydrates support progesterone during the menopause transition. You will also learn the simple pairing trick, carbs with protein or fat, that keeps blood sugar steady and energy consistent all day.

If you are ready to stop fearing food and start building a plate that actually works, this episode is your permission slip to eat the fucking food.

In this episode, you’ll discover:

  • Why carbohydrates are your body's preferred source of energy, and how eating too few carbs leads to afternoon energy crashes, poor sleep, and constant hunger.
  • How carbohydrates protect your muscle mass in midlife by giving your body glucose to burn instead of pulling energy from the muscle you are trying to build.
  • Why low carb diets raise cortisol and can lower thyroid function, since women are already far more likely than men to develop hypothyroidism.
  • How eating enough carbohydrates supports progesterone during perimenopause, helping with bloating, fluid retention, and the calming effect progesterone has on your body.
  • Why high fiber, slow digesting carbs like oats and whole grains can improve your sleep by preventing the blood sugar drops that wake you up at 2 or 3 in the morning.
  • Which carb sources to add back to your plate first, including potatoes, rice, oats, fruit, and whole grains, and why pairing them with protein or fat matters.
  • Why the 80/20 approach to eating, not perfection or restriction, is what actually makes a nutrition plan sustainable for midlife women.

We talk about:

00:00 Why are midlife women so afraid of carbs

00:35 The low carb era and what it did to your body

02:39 What actually counts as a real carbohydrate

04:25 How carbs help you keep and build muscle

06:22 Are carbs bad for your thyroid

07:37 Why low carb diets raise your cortisol

09:20 How carbs support progesterone in perimenopause

11:00 Why carbs are key to sleeping through the night

13:40 How fiber from carbs protects your heart

15:09 The best carb sources to add back to your plate

17:33 How to pair carbs with protein and fat

20:19 Why 80/20 beats all or nothing eating

Connect with me


#CarbsAreNotTheEnemy #MenopauseNutrition #PerimenopauseSupport #MidlifeWomen #AntiDietCulture #NutritionCoach #ThyroidHealth #BloodSugarBalance #MuscleOverMonths #HormoneHealth #SleepAndNutrition #FiberForWomen #EatEnoughToThrive #DoneWithDieting #MaintenanceCalories #WomenOver40 #GutHealthWomen #NoMoreRestriction #EatTheFuckingFood #KristinCollins

029: You Don't Need to Lose Weight Before You Learn to Maintain It04 Aug 202600:21:02

Why women don't start nutrition coaching usually has nothing to do with willpower and everything to do with timing myths, body fear, and stories they have told themselves for years.

If you have ever said, "I'm too busy right now," or "I need to lose weight before I can maintain it," you are not lazy, you are stuck in a narrative Kristin hears constantly from midlife women. Every month you wait for a quieter season is a month you could have spent learning how to actually feed your body.

Kristin Collins, certified nutrition coach and menopause coaching specialist, breaks down the three objections she hears most before women ever start working on their nutrition: not having enough time, needing to lose weight before learning maintenance, and believing their body is simply built to feel this way. She explains why finding your true maintenance calories usually means eating 100 to 400 more calories a day, not less, and why perfectionism, not busyness, is the real thing standing between you and feeling good in your body.

This is your permission to stop waiting for a better week to start.

In this episode, you’ll discover:

  • Why "I'm too busy" is not actually the barrier keeping you from starting nutrition coaching, and what to ask yourself instead of waiting for a slower season of life.
  • Why you do not need to lose weight before learning your maintenance calories, and why maintenance is often the missing piece women skip entirely.
  • What actually happens when you find your true maintenance calories, including why most women end up eating 100 to 400 more a day, not fewer.
  • Why "this is just how I am" is only half true, and the difference between genetics you cannot change and habits you have never questioned.
  • Why the fear of gaining weight keeps so many women stuck, and what maintenance actually looks like when it is done slowly and correctly.
  • Why there is no such thing as the perfect time to start eating better, and what months of waiting actually costs you.
  • How to stop chasing a scale number before you address how you actually feel, your energy, your sleep, and your everyday joy.

We talk about:

00:00 Why so many women hesitate to start nutrition coaching

01:00 Excuse one, I'm too busy right now

03:28 What happens when life falls apart mid program

06:30 The client who waited five years to start

08:02 Why maintenance calories are the missing link

10:12 Do you need to lose weight before learning maintenance

10:47 Excuse two, this is just how I am

14:19 How learning to eat changed how Kristin feels every day

14:41 Excuse three, fear of gaining weight in maintenance

17:33 Why energy and sleep matter more than the scale

Connect with me


#NutritionCoaching #MidlifeNutrition #MaintenanceCalories #AntiDietCulture #WomenOver40 #MenopauseNutrition #EatEnough #FoodFreedom #StopDieting #NutritionCoachForWomen #HealthyHabitsMidlife #PerimenopauseNutrition #NoMoreStartingOver #BalancedPlate #WomensHealthCoach #DietCultureRecovery #EatTheFood #MidlifeWellness #NutritionMindset #StopWaitingStart

028: Why Am I Not Losing Weight? 4 Midlife Diet Mistakes You Are Making28 Jul 202600:24:50

Midlife weight loss mistakes usually come down to four sneaky habits, not a lack of willpower. If you have cut calories, skipped meals, and still are not seeing results, your body may be stuck in survival mode instead of fat-loss mode. This snack-sized solo episode breaks down the exact patterns keeping midlife women plateaued, exhausted, and frustrated with the scale.

Kristin Collins, certified nutrition coach and menopause coaching specialist, walks through the four mistakes she sees most often in coaching, from undereating and treating weekends as a free-for-all, which is 42 percent of your week, to trading consistency for perfection. She shares how learning her own maintenance calories inside her Game On Nutrition method ended years of yo-yo dieting and helped her build visible muscle after six years of consistent strength training. Give yourself permission to be boring, and watch what changes.

In this episode, you’ll discover:

  • Learn why eating too little is one of the most common midlife weight loss mistakes, and how undereating trains your body to store fat instead of releasing it.
  • Find out why the weekend makes up 42 percent of your week, and why treating Friday through Sunday like a free-for-all quietly stalls your progress.
  • Discover why consistency beats perfection every time, and how one small daily habit compounds faster than an intense workout you only do once a month.
  • Understand what maintenance calories actually are and why learning yours is the missing link that makes any weight loss sustainable long term.
  • Hear why building muscle in midlife takes years, not weeks, and how three years of progressive overload finally created visible definition.
  • Get the honest signs you are undereating, including waking up tired, crashing at 3pm, and dealing with worsening perimenopausal symptoms you may be blaming on something else.
  • Learn why giving yourself a full year, not five days, to build new habits is what actually makes lifestyle change stick.

We talk about:

00:00 Welcome back and an update on the current cohort

01:44 Why eating too little is a common midlife mistake

03:34 Are you undereating? Signs to check on your plate

07:00 Why weekends make up 42 percent of your week

09:16 Consistency over perfection, the real key to progress

11:47 Learning your maintenance calories the boring way

15:24 Six years of strength training and finally seeing muscle

18:16 Recap of the four biggest nutrition mistakes

19:23 Are one-size-fits-all diet programs failing you

21:29 Why giving your body time changes everything

Connect with me


#MidlifeNutrition #AntiDietPodcast #WomensHealthMidlife #EatTheFuckingFood #MaintenanceCalories #MidlifeWeightLoss #StopDieting #PerimenopauseNutrition #ConsistencyOverPerfection #BalancedPlate #NutritionCoach #KristinCollins #GameOnNutrition #WomenOver40 #DietCultureRecovery #StrengthTrainingWomen #UndereatingSymptoms #MidlifeWomen #FoodFreedom #EatTheFckingFood

027: The Hustle Is Eating You Alive | Relle Dixon & Kristin Collins21 Jul 202600:31:54

Non-negotiables for busy women start with the one thing most entrepreneurs skip first: eating enough. If you are running a business, a household, or both, and you keep pushing lunch, skipping snacks, and telling yourself you will rest once things calm down, this episode is the wake-up call.

Kristin Collins, certified nutrition coach and menopause coaching specialist, sits down with health and wellness coach Relle Dixon of Be Well with Relle, who works with female entrepreneurs to keep their bodies from becoming the last thing on the to-do list. Relle breaks down the body audit she runs with clients, why sitting all day quietly wrecks blood sugar even after a good morning workout, and why sustainable beats extreme every time. You will walk away with a short list of non-negotiables that fit into a real schedule, not a fantasy one.

In this episode, you’ll discover:

  • Non-negotiables for busy women look different every season, and Relle explains how to build a flexible routine around protein, movement, and water instead of chasing a perfect one
  • Why the promise women break first is the one they made to themselves, and what that pattern quietly costs energy, mood, and business performance
  • What a body audit actually checks, sleep quality, daily steps, and how long you sit still, before any conversation about food even starts
  • Why being sedentary after a morning workout still spikes blood sugar and undoes the benefit, and the 20-squat fix that changes it
  • How under-fueling shows up as brain fog, low patience, and a stalled creative mindset, not just a rumbling stomach
  • Why letting go of rigid, all-or-nothing routines actually builds more consistency than chasing a perfect one ever will

We talk about:

00:00 Welcome and why busy women put themselves last

01:26 Kristin's free maintenance masterclass for July

02:32 Meet Relle Dixon, coach for entrepreneur health

03:12 What happens when you break your own promises first

04:41 What happens when women stop taking care of themselves

06:05 Why routine beats rigidity for eating enough

08:36 The hunger cue and ADHD connection entrepreneurs miss

11:48 The non-negotiables that shift with every season

14:57 Why letting go of rigidity lowers your stress

19:34 How fueling your body changes your business capacity

22:43 How a body audit actually works

26:54 Why sitting all day can undo a morning workout

Connect with Relle


Connect with me


#NonNegotiablesForWomen #FemaleEntrepreneurs #BusyWomenSelfCare #BurnoutRecovery #BodyAudit #MidlifeWomen #AntiDietCulture #EntrepreneurHealth #EatTheFuckingFood #KristinCollins #RelleDixon #SelfCareIsntSelfish #NervousSystemRegulation #ProteinForWomen #BusinessOwnerBurnout #StopUndereating #WomenWhoDoItAll #BoringBasics #HealthyIsntHard #SustainableOverExtreme

026: Is Your Thyroid Actually Normal? The Optimal Truth | Ashley Cruz Arata & Kristin Collins14 Jul 202600:37:08

Optimal vs normal thyroid levels is not just a technicality, it is the reason you can have "normal" bloodwork and still feel exhausted, foggy, and stuck in your midlife body. If your hair is thinning, your sleep is wrecked, your weight will not budge, and you are constipated more than you would ever admit out loud, your thyroid and your gut may be the missing piece your last doctor never fully investigated.

On this episode of Eat the F*cking Food, Kristin Collins, certified nutrition coach and menopause coaching specialist, sits down with Ashley Cruz Arata, a board certified integrative health practitioner, to break down why a TSH between 0.8 and 6 is technically normal but 1 to 1.5 is where most women actually feel their best.

Ashley shares the three day stool testing she uses to catch root cause gut and hormone imbalances, why constipation is one of the most overlooked signs of low thyroid function, and the two limiting beliefs, "I don't have time" and "I'm not ready," that keep women stuck longer than they need to be. Press play and stop settling for normal when optimal is possible.

In this episode, you’ll discover:

  • The difference between normal and optimal thyroid lab ranges, including why a TSH of 0.8 to 6 is considered normal but 1 to 1.5 is where most women actually feel their best.
  • Why functional medicine testing goes beyond a basic TSH and T4 panel to look at gut health, nutrient status, and whole body patterns most conventional doctors never test.
  • Why constipation, defined as fewer than one to two complete bowel movements a day, is one of the most overlooked signs of an underactive thyroid.
  • Why Kristin Collins and Ashley Cruz Arata both point to gut health as the piece conventional care skips when women complain of stubborn weight, mood swings, and poor sleep in midlife.
  • Why "I don't have time" and "I'm not ready" are the two limiting beliefs Ashley sees holding women back most, and how to work around both.
  • How daily journaling and scripting in the present tense helped Ashley shift her mindset and health outcomes before she even got her lab results back.

We talk about:

00:00 Welcome back and the free maintenance calories masterclass

01:01 Meet Ashley Cruz Arata, board certified health practitioner

02:45 Ashley's burnout, thyroid nodules, and life at Amazon

07:14 What functional medicine really means

09:30 Two questions to ask before choosing a provider

11:41 Why normal thyroid labs are not the same as optimal

17:00 Why your gut controls your entire hormone system

18:44 What counts as a drama free bowel movement

22:40 How to choose the right gut and hormone testing

24:50 Journaling and scripting to change your health story

28:30 The two limiting beliefs holding women back

34:25 Where to find Ashley Cruz Arata and The Reveal

Connect with Ashley


Check out the free guide! Normal Isn't Optimal: The Essential Hormone Lab Guide That Shows You What "Normal" Labs are MISSING.

➜ Download here: https://ashleycruzarata.myflodesk.com/normalisntoptimal

Connect with me


#ThyroidHealth #FunctionalMedicine #GutHealth #HormoneBalance #MidlifeWomen #RootCauseHealing #ThyroidLabs #WomensHealthAfter40 #EstrogenDominance #IntegrativeHealth #EatTheFuckingFood #KristinCollins #AshleyCruzArata #HormoneHealth #ThyroidNodules #NormalVsOptimal #GutHormoneConnection #WomensHormones #FunctionalMedicinePractitioner #MenopauseSupport

025: Is Soy Bad for You? The Truth About Soy in Menopause | Attessa Bradley & Kristin Collins07 Jul 202600:27:37

Is soy bad for you in menopause? That myth has kept women away from one of the most protective foods available in midlife, and it is time to set the record straight.

If you swapped your soy latte for almond milk because someone warned you it messes with your hormones, you are not alone, and you were misinformed.

Kristin Collins, certified nutrition coach and menopause coaching specialist, sits down with Attessa Bradley, founder of Standing Tall Foods and a 25 year veteran of the natural food industry, to break down why soy protects your heart, your bones, and your brain as estrogen declines.

Attessa explains the science behind phytoestrogens, references a recent Journal of Menopause report on plant protein and hot flashes, and shares what it took to launch a soy snack brand at 48. If you have been avoiding soy out of fear, this episode gives you permission to eat it.

In this episode, you’ll discover:
  • Why the fear that soy raises breast cancer risk or disrupts hormones is a myth
  • How soy's phytoestrogens work in the body, gently binding to estrogen receptors instead of acting like synthetic estrogen, and why that matters as your own estrogen declines in midlife.
  • The specific ways declining estrogen affects heart health, bone density, and cognition, and why soy is one of the only plant foods with an FDA heart healthy seal of approval.
  • What a recent report from the Journal of Menopause found about eating more plant protein, including soy, and its effect on managing weight and reducing hot flash frequency.
  • Why Attessa Bradley left a 25 year career in natural foods to launch Standing Tall Foods at 48, and what it has actually been like building a company with her husband in midlife.
  • How to start adding soy back into your diet without overthinking it, from edamame and tofu to a one ounce roasted soybean snack you can keep in your car, bag, or desk.

We talk about:

00:00 Meet Attessa Bradley, founder of Standing Tall Foods

04:00 Where the name Standing Tall Foods came from

08:00 What is Standing Tall Foods and why soy

12:00 Is soy bad for you? Debunking the breast cancer myth

16:00 What are phytoestrogens and how do they work

20:00 Why estrogen protects your heart, bones, and brain

24:00 What the new Journal of Menopause report on soy found

28:00 Starting a food company at 48 in a second act

32:00 What surprised her most about building a business in midlife

36:00 The power of community when you start over

40:00 Simple ways to add soy back into your day

44:00 Where to find Standing Tall Foods

Connect with Attessa


Connect with me


#IsSoyBad #SoyForMenopause #Phytoestrogens #MenopauseNutrition #AntiDietCulture #MidlifeWomen #WomensHealth #HormoneHealth #BoneHealthWomen #PlantProteinForWomen #EatTheFuckingFood #SecondActAt50 #WomenFoundedBrand #StandingTallFoods #EdamameBenefits #NaturalFoodIndustry #EatTheFood #KristinCollins #AttessaBradley #MenopauseMyths

024: Misogi and Midlife Health Habits with Anne & Avery | Kristin Collins30 Jun 202600:33:36

Building healthy habits before perimenopause is one of the most powerful things you can do for your body, and most women don't start until things are already falling apart.

If you're eating the same way you did in your 20s, doing the same workouts, and wondering why nothing is working, it's not a willpower problem. Your body is changing, and what used to work just doesn't anymore.

In this episode of Eat the F*cking Food, certified nutrition coach and menopause coaching specialist Kristin Collins sits down with Avery and Anne of Noos Worthy, a health coach and registered dietician duo dedicated to helping women in early perimenopause build real, lasting habits.

Together they break down the fiber and carbs conversation women are scared of, the "canary in the coal mine" mindset shift for perimenopause prep, and why one hard challenge a year, what Avery and Anne call their Misogi, can rebuild your relationship with what your body is capable of. If you've been waiting for permission to stop doing health the hard way, this episode is it.

In this episode, you’ll discover:

  • Why fiber keeps getting skipped and how to actually get more of it without cutting the foods you love, even when carbs feel off limits in perimenopause.
  • The difference between mindless habits and intentional ones, and a simple journaling practice Avery and Anne use with clients to spot which is which.
  • What the Misogi challenge is and why doing one physically hard thing a year, from a 20-mile run in a snowstorm to your first in-person event, can change how you see your limits.
  • Why what used to work in your 30s is not going to work in perimenopause, and what Anne says you need to let go of before you can actually make progress.
  • Why building healthy habits before the hormonal noise gets loud is the foundation Kristin wishes she'd had starting in her late 30s.

We talk about:

00:00 Welcome and free maintenance calories masterclass

00:48 Meet Anne and Avery of Noos Worthy

02:10 How Noos Worthy started and what it covers

04:00 The boring basics: what baseline healthy habits actually are

07:15 Are carbs the enemy? Breaking down fiber vs. sugar for perimenopause

10:00 How to spot habits that aren't serving you

12:04 Mindless snacking, social media scrolling, and the habits you don't notice

13:00 What topics are resonating most with Noos Worthy readers

16:04 Anne's 40th birthday essay and the perimenopause canary in the coal mine

17:55 Is it hormones or lifestyle? What to actually look at first

18:21 What you need to accept when perimenopause changes your body

19:30 Why building habits before perimenopause matters most

21:37 What is a Misogi?

22:57 Anne and Avery's Misogi: 20 miles in a snowstorm on Anne's 40th birthday

25:03 Why challenging yourself physically translates everywhere

26:30 How to scale a Misogi to your life if a 20-mile run isn't happening

28:20 Noos Worthy's first News Night in-person event as their own Misogi

Connect with Anne + Avery


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#HealthyHabitsPerimenopause #PerimenopauseNutrition #MidlifeHabits #AntiDietPerimenopause #FiberAndCarbs #ProteinFatFiber #MisogiChallenge #DoHardThings #MindfulEating #MidlifeWomen #HormoneHealth #HabitsForWomen #BreakBadHabits #IntentionalLiving #NoosWorthy #EatTheFuckingFood #KristinCollins #AnneAndAvery #PerimenopausePrep #MidlifeNutrition

023: 5 Diet Myths Holding You Back in Midlife | Kristin Collins23 Jun 202600:16:08

Diet myths for women over 40 are keeping you tired, stuck, and frustrated, and most of them have been baked into your brain since childhood. If you've been cutting back when the scale creeps up, avoiding carbs because they're "bad," beating yourself up for cravings, or waiting for the scale to move before you trust the process, this episode is going to shift something for you.

Kristin Collins, certified nutrition coach and menopause coaching specialist, breaks down five of the biggest diet lies midlife women are still holding onto. She covers why chronic undereating trains your body to slow down and cannibalize muscle, why your brain alone needs 125 grams of carbohydrates a day, why willpower is a finite resource (not a character flaw), why scale stagnation doesn't mean nothing is changing, and why the cookie might actually be the healthy choice.

This is a snack-size solo episode with zero fluff and five things you can let go of today.

In this episode, you’ll discover:
  • Why eating less in midlife backfires: chronic undereating slows your metabolism, causes afternoon crashes, and leads your body to burn muscle for fuel instead of fat.
  • The truth about carbs and your brain: your brain alone needs 125 grams of carbohydrates daily, and cutting them causes brain fog, fatigue, and the cravings you've been blaming on weakness.
  • Why the scale not moving is not a red flag: during the first 12 weeks of eating up to your needs, the scale stays put while your sleep, energy, hunger cues, and body composition all improve.
  • Why willpower has nothing to do with it: cravings and overeating at night are almost always a sign of undereating earlier in the day, not a lack of discipline or self-control.
  • How removing moral value from food is the first step to sustainable eating: no food is good or bad, and variety, satisfaction, and abundance are just as important as any macro count.

We talk about:

00:00 Welcome and today's topic: diet myths in midlife

01:13 Myth 1: Eating less is always better

02:38 Why muscle loss is the real cost of undereating

03:32 Myth 2: Carbs are the enemy

05:33 Myth 3: If the scale isn't moving, you're doing it wrong

08:02 Myth 4: You just need more willpower

09:25 Myth 5: Healthy eating has to be boring and restrictive

12:08 Which myth are you holding onto? Kristin wants to know

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#DietMythsDebunked #MidlifeNutrition #EatingLessBackfires #CarbsAreNotTheEnemy #WillpowerMyth #WomensHealth #Perimenopause #AntiDietCulture #MaintenanceCalories #ScaleNotMoving #BodyRecomposition #FoodFreedom #MidlifeWomen #HormoneHealth #EatTheFuckingFood #KristinCollins #NutritionCoach #IntuitiveEatingMidlife #MenopauseNutrition #UndereatingSymptoms

022: What 11 Weeks of Real Nutrition Coaching Looks Like | Kristin Collins16 Jun 202600:33:32

Nutrition coaching for women in midlife is not about another set of rules. It is about learning how to eat enough, build real energy, and stop starting over every time life gets messy.

In this episode of Eat the F*cking Food, certified nutrition coach and menopause coaching specialist Kristin Collins sits down with her actual client Laura Dumont, a teacher, runner, and self-described child of the "nothing tastes as good as skinny feels" era. Laura shares what made her finally reach out for help after years of restrictive programs that worked until they didn't.

They talk through what 11 weeks inside Kristin's Game On Nutrition program actually looked like, from reintroducing carbs and eating breakfast earlier to watching her energy stabilize and her body composition shift without the scale budging. The biggest surprise? She did not have to blow up everything she was already doing.

If you have been afraid to hire a coach because you feel like you should be able to figure out eating on your own, this episode is for you.

In this episode, you’ll discover:

  • Why nutrition coaching for women in midlife works differently from a standard program, and what it actually looks like inside 11 weeks of working with a coach
  • How Laura went from fearing carbs her entire adult life to eating them at every single meal and feeling more energized and satisfied than ever before
  • Why your body composition can change dramatically without the scale moving, and why that is actually the goal
  • What maintenance calories are, why Kristin starts every client there first, and why that approach feels completely counterintuitive until it suddenly clicks
  • How eating as a teacher with an unpredictable schedule requires a different strategy than any rigid program can give you
  • The mindset shift that helped Laura stop calling imperfect weeks a failure and start recognizing them as progress
  • Why restricting the foods you love the most is the exact reason you keep thinking about them

We talk about:

00:00 Meet Laura: a real client's story and why she finally reached out

03:00 What made hiring a coach feel scary even when you know what healthy eating looks like

05:30 Why one-size-fits-all programs stop working in midlife

07:00 How eating as a teacher makes fueling your body a daily challenge

09:30 What 11 weeks inside Game on Nutrition actually changed about Laura's eating

11:00 Reintroducing carbs at every meal and what happened to her energy

13:00 Why are women so afraid of carbs? The diet culture history behind it

16:00 Learning what an actual serving looks like without measuring forever

18:00 Why Kristin starts every client in maintenance, not a deficit

21:00 What does maintenance actually mean and why it is the foundation for everything

24:00 The moment Laura stopped waiting to lose weight and started trusting the process

27:00 Body recomposition: why your pants fit better even when the scale doesn't move

29:00 Food is energy: the mindset shift that changes everything

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#NutritionCoachingForWomen #MidlifeNutrition #EatTheFuckingFood #AntiDietPodcast #DietMentalityDetox #CarbsFearNoMore #WomensNutrition #MidlifeWellness #BodyRecomposition #MaintenanceCalories #PerimenopaueNutrition #NutritionCoach #EatingForEnergy #WomenOver40 #BalancedPlate #StopDietingStartEating #MidlifeHealthCoach #NutritionPodcast #GameOnNutrition #EatTheFuckingFoodPodcast

021: Why Women Keep Quitting Their Health Goals (And How to Finally Stop)09 Jun 202600:22:00

If you have ever had a hard week, decided you failed, and quit everything you were doing to feel better, this episode is for you.

In this solo episode, Kristin gets back to basics and breaks down exactly why midlife women keep abandoning their health goals, and why perfectionism is not a personality trait, it is a product of decades of diet culture telling you that anything less than 100 percent does not count.

She walks through the simplest version of what a balanced plate actually looks like, no tracking, no calorie math, no rules. Just a practical framework built around the three macronutrients your body needs most: protein, carbohydrates, and healthy fat. She covers why carbs are not your enemy, why your brain cannot function without them, how fiber protects your heart as estrogen drops through the menopausal transition, and why lean muscle mass is the most important longevity investment you will ever make.

That gap between what we expect of ourselves and what we actually do is where most women quit. This episode closes it.

In this episode, you’ll discover:

  • Why midlife women keep quitting their health goals and what is actually driving the all-or-nothing cycle
  • What a balanced plate looks like and why the plate method is the simplest place to start
  • Why carbohydrates are your body's preferred energy source and the threshold that changes everything for energy, mood, and sleep
  • How much protein women need and why lean muscle mass is your best longevity strategy
  • What healthy fats actually do for your brain, skin, hair, and hormones
  • Why fiber matters more than most women realize, especially for heart health after estrogen drops
  • How to build a snack that holds you over and keeps your energy stable
  • How to stop the quit spiral and keep going even when the week falls apart

We talk about:

00:00 - The perfectionism trap: why midlife women believe if it is not perfect it does not count

03:00 - It is what you do consistently over time, not what you do perfectly for 30 days

03:30 - How to build a balanced plate: protein, carbs, vegetables, and healthy fat without overthinking it

06:00 - Why carbs are not the enemy: the 150 gram threshold and what changes for your energy, mood, and sleep

07:00 - Why losing lean muscle is the real longevity risk and how protein protects against it

09:00 - Healthy fats at every meal: what they do for your brain, skin, and hair

10:00 - Three meals a day minimum, how to build a snack that actually works, and why skipping meals is working against you

11:30 - Why fiber matters more than most women think, especially for heart health as estrogen drops

13:00 - Why women quit mid-program and what Kristin sees happen every single week in her practice

15:00 - The client who thought she had a terrible week and had actually done really well

16:30 - Good enough gets the job done: how to reframe a hard week instead of throwing it all away

20:00 - Detox from Diet Mentality: Kristin's upcoming masterclass on June 17th and how to sign up

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#WhyWomenQuit #AllOrNothingThinking #MidlifeWomen #WomenOver40 #WomenOver50 #AntiDiet #AntiDietCulture #DietMentality #NutritionForWomen #BalancedPlate #MacrosForWomen #ProteinForWomen #CarbsAreNotBad #FiberForWomen #HealthyEatingHabits #MidlifeNutrition #HormoneHealth #MenopauseNutrition #LeanMuscleWomen #EatTheFuckingFood

020: Take Back ‘Old Lady’: Why Strong Is the Real Anti-Aging After 50 | Kim Munoz02 Jun 202600:37:04

What if the strongest version of you is on the other side of 50, and the only thing in the way is a lifetime of being told to take up less space?

In this episode, Kristin sits down with Kim Munoz, founder of the strength-and-aging apparel brand Old Lady Gains, to talk about getting strong after 50 and reclaiming the words old lady on your own terms. They get into how to start strength training when you have no idea where to begin, why your workout hour is non-negotiable and how to protect it without guilt, and the mindset shift from punishing exercise to movement you actually enjoy.

Kim shares how she went from couch to triathlete to CrossFitter, why no is a complete sentence, and the truth most women never hear: you have to eat to build muscle, and the diet-culture rules have been working against you the whole time.

This is the episode for the woman who has spent decades trying to shrink. There is another way, and it is a whole lot stronger.

In this episode, you’ll discover:

  • Why strength training is one of the most powerful things a woman over 50 can do for a long, independent, and active life
  • How to start when you do not know where to begin, and why finding your workout is a lot like dating
  • The non-negotiable boundary that protects your training time and how to hold it when the people around you push back
  • Why showing up at 40 percent on a hard day still counts as giving 100 percent, and how to modify a workout instead of quitting it
  • The truth about getting bulky and why one hour in the gym will never do it
  • How much you actually have to eat to build muscle, and why there are no good or bad foods
  • How to let go of the Gen X diet mentality you were raised on and redefine what aging is allowed to look like

We talk about:

00:00 - Meet Kim Munoz and the story behind Old Lady Gains

03:30 - Reclaiming old lady and redefining what aging is allowed to look like

07:00 - What aging well actually looks like: independence, travel, golf, pickleball, and never declining on the couch

10:30 - Making yourself a priority: the non-negotiable gym hour and the corporate pushback around it

15:00 - No is a complete sentence: setting boundaries with family and coworkers without guilt

19:00 - Red Rover survivors and letting go of the Gen X diet mentality we were raised on

22:30 - How to start when you do not know where to begin, and treating fitness like dating

27:00 - Finding community and joyful movement instead of punishment

30:30 - Why half-assing a workout still counts, and giving 100 percent of what you have that day

35:00 - Strong is the new attractive: pushing back on the get small message

38:30 - You have to eat to build muscle: protein, balance, and the no good or bad foods truth

43:00 - Owning your voice and where to find Old Lady Gains

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#StrengthTrainingForWomen #WomenOver50 #BuildMuscleAfter50 #StrengthAfter50 #AntiDiet #AntiDietCulture #MidlifeWomen #GenXWomen #WomensFitness #AgingWithStrength #JoyfulMovement #CrossFitWomen #ProteinForWomen #StrongNotSmall #EatTheFood #BoundariesMatter #OldLadyGains #WomensHealth #FitnessOver50 #MidlifeStrength

019: Who Are You When You Stop Letting the World Define Your Body? Body Image, Yoga, and Living Your Truth in Midlife | Alia Khan26 May 202600:41:38

What happens when the system meant to protect your health is the one that plants the seed of shame in your body?

In this episode of Eat the F*cking Food, Kristin sits down with body-inclusive yoga instructor and studio owner Alia Khan. Alia was told she was obese at seven years old by doctors using BMI as gospel. That early message shaped decades of shame and comparison. As a curvy South Asian woman who entered yoga spaces not built for her body, she turned that frustration into a mission: making yoga accessible for every body, not just the slim, flexible ideal modern Vinyasa was built around.

This conversation is for every woman who has ever told herself yoga is not for her. Because the practice was never about the pose. It was always about coming home to yourself.

In this episode, you’ll discover:

  • Why being called obese at seven set off decades of body shame and what Alia found when she looked back at photos of that little girl
  • The truth about BMI and why it was never meant to be used as an individual medical standard
  • How modern Vinyasa yoga was designed for a preteen boy's body and why that explains so much about why curvy women feel excluded
  • Why yoga props are not cheating and how Alia teaches so every student feels like they belong
  • The moment she joined Yoga with Adriene's teacher community and was brought to tears by people who finally felt seen on a mat
  • What the Yoga Sutras actually say yoga is and why touching your toes has almost nothing to do with it
  • How ego and comparison rob us of joy and the Sanskrit principle that connects body image to living your truth
  • The questions to ask before walking into a yoga studio for the first time
  • What ahimsa (non-harming) has to do with the way you talk to yourself in the mirror

We talk about:

  • 00:00 Introduction to Alia Khan and what brought her to body-inclusive yoga
  • 02:00 Being called obese at age seven and the body shame that followed
  • 05:00 The truth about BMI and why it's the "bullshit mass index"
  • 08:30 From lawyer to yogi: leaving the path she was supposed to follow
  • 11:00 Living your truth and what it actually means beyond the wellness cliche
  • 14:00 How modern yoga was designed for a preteen boy's body and what that costs curvy women
  • 17:30 Using props in yoga: why it's not cheating, it's intelligent practice
  • 22:00 The Yoga with Adriene moment that made Alia cry and why belonging on the mat matters
  • 25:00 How to find a yoga studio that's actually right for you
  • 28:00 What yoga is actually for: calming the mind, not perfecting the pose
  • 33:00 Ego, comparison, and how much joy we lose paying attention to other people's standards
  • 38:00 Ahimsa: the yoga principle that applies to the way you talk to yourself
  • 41:00 Alia's full offering: studio, on-demand library, Zoom classes, and where to find her

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#BodyInclusiveYoga #CurvyYoga #BodyImageHealing #YogaForEveryBody #MidlifeWomen #BodyConfidence #IntuitiveMovement #BMIMyth #LivingYourTruth #YogaBeginners #BodyDysmorphia #SelfTalkMatters #AhimsaInAction #YogaWithAlia #EatTheFuckingFood #KristinCollins #AliKhan #InclusiveWellness #BodyNeutrality #YogaSutras

018: She Started Drinking at 12 and Had an Eating Disorder at 8. Here's How Julie Seidl Built a Life She Actually Loves19 May 202600:35:55

What does it actually take to build a life you love when the early chapters nearly broke you?

In this episode of Eat the F*cking Food, Kristin Collins sits down with corporate confidence coach Julie Seidl for one of the most honest conversations this show has ever had. Julie opens up about developing an eating disorder at eight years old inside the competitive figure skating world, using alcohol as an escape through her teens and twenties, and the moment at 24 when she made the decision to get help and never looked back.

Eighteen years later, she coaches women in boardrooms, in their bodies, and in their lives.

This conversation is for the midlife woman who has spent decades pouring into everyone else and is only now starting to ask: what do I actually want? Julie talks about the identity crisis that hits when the kids leave, the confidence struggles women face at work, why sharing your story is the fastest path to feeling less alone, and why joy is not something you earn when everything is perfect. It is something you choose right now, exactly as you are.

Because perfection does not exist. And the most powerful thing you can do is stop waiting for it.

In this episode, you’ll discover:

  • How the pressure to perform in a "perfect" body inside competitive figure skating planted the seeds of Julie's eating disorder at just eight years old
  • What the road to sobriety and eating disorder recovery actually looked like and why facing food every day is harder than giving up alcohol
  • The small daily tools Julie still uses to manage body dysmorphia and stay grounded in her recovery
  • Why so many midlife women hit a wall and suddenly don't recognize themselves anymore
  • The number one confidence struggle Julie sees in corporate women and why it has nothing to do with skill
  • How to start trusting your voice at work even when everything in you wants to stay quiet
  • Why the empty nest phase triggers a full identity crisis for so many women and what to do when it does
  • The reframe that makes putting yourself first feel less like selfishness and more like survival
  • Why sharing your story out loud is one of the most powerful confidence tools you have
  • What "find joy in where you're at" actually looks like as a daily practice, not just a motivational quote

We talk about:

  • 00:00 Introduction to Julie Seidl and what brought her to confidence coaching
  • 02:30 Growing up as a competitive figure skater and the eating disorder that started at age eight
  • 07:30 The night everything changed and the decision to get help
  • 10:30 Eighteen years sober and why recovering from an eating disorder never fully ends
  • 13:00 The midlife identity crisis nobody talks about
  • 18:00 How to make yourself a priority without the guilt
  • 23:00 Women in the workplace and why your voice matters more than you think
  • 27:00 Why sharing your story is the fastest path to confidence
  • 31:00 Find joy in where you are right now

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#WomensConfidenceCoach #CorporateConfidence #EatingDisorderRecovery #BodyImageHealing #SobrietyStory #MidlifeWomen #MakeYourselfAPriority #WomensVoice #BodyDysmorphia #NormalizeStruggle #ConfidenceForWomen #MidlifeIdentity #EatTheFuckingFood #KristinCollins #JulieSeidl #RecoveryStory #WomenAtWork #FindYourVoice #SelfPriority #JoyInProgress

017: BMI Is Broken. The Truth About Weight, Health, and What Doctors Aren’t Telling You | Dr. Mara Gordon12 May 202600:40:25

What if the number your doctor is using to define your health was never designed to measure your health in the first place?

In this episode of Eat the F*cking Food, Kristin Collins sits down with anti-diet physician Dr. Mara Gordon to unpack one of the most misunderstood, overused, and emotionally charged metrics in modern healthcare: BMI.

From its origins as a 19th-century statistical experiment to its rise as a medical “diagnosis tool,” this conversation reveals how BMI became the default lens for evaluating bodies, and why that lens is deeply flawed.

This is a grounded, honest conversation about weight stigma in healthcare, the rise of weight loss drugs, and how women, especially in midlife, can begin to reclaim agency over their bodies, their choices, and their health.

Because health is not a formula. It is personal, nuanced, and deeply individual.

And the most powerful shift you can make is learning how to advocate for yourself inside systems that were never built with you in mind.

In this episode, you’ll discover:

  • Why BMI was never meant to measure individual health and how it became medical standard
  • The real history behind BMI and how pharmaceutical influence shaped its use
  • Why weight is often overemphasized in healthcare and what gets overlooked because of it
  • The difference between treating disease and shrinking bodies
  • When GLP-1 weight loss drugs can be helpful and when they can do more harm than good
  • Why these medications don’t fix body image, shame, or your relationship with food
  • How to navigate doctor’s appointments without feeling powerless or dismissed
  • What “anti-diet doctor” actually means in real clinical practice
  • Why health is deeply personal and cannot be reduced to one universal formula
  • How to advocate for yourself without confrontation, fear, or overwhelm

We talk about:

  • 00:00 Introduction to Dr. Mara Gordon and anti-diet medicine
  • 02:00 What an anti-diet physician actually does (and doesn’t do)
  • 04:00 Why weight is overemphasized in healthcare
  • 05:00 The real history of BMI and how it was created
  • 07:00 How BMI became a medical standard (and why that matters)
  • 08:30 Pharmaceutical influence and the “obesity epidemic” narrative
  • 09:30 GLP-1 weight loss drugs explained, who they help and why
  • 12:00 Why these medications don’t fix body image or shame
  • 13:30 What actually supports health alongside medication
  • 15:00 Why health looks different for every person and stage of life
  • 18:00 Why BMI classifications often don’t reflect real health
  • 20:00 The reality of weight loss, sustainability, and body biology
  • 22:00 Can you refuse being weighed at the doctor? Here’s how
  • 25:00 How to advocate for yourself in medical appointments
  • 27:00 Real story, avoiding unnecessary surgery through self-advocacy
  • 31:00 “Normal vs optimal” health, and the truth behind the messaging
  • 33:00 How medical guidelines actually evolve over time
  • 36:00 The rise of health misinformation and wellness marketing
  • 37:00 Where to find Dr. Mara Gordon and her work

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#AntiDiet #BMI #WomensHealth #HealthAtEverySize #WeightStigma #BodyAutonomy #MidlifeHealth #GLP1 #WeightLossTruth #HealthcareAdvocacy #FoodRelationship #BodyImageHealing #EatTheFuckingFood #DoctorPatientRelationship #HealthMyths #WellnessTruth #MedicalMisinformation #SelfAdvocacy

016: It's Not Willpower. It's Biology. The Truth About Food Addiction and Emotional Eating | Michelle Petties05 May 202600:44:13

What if the reason you can't stop eating has nothing to do with weakness, and everything to do with a belief system that was never built to protect you?

In this episode of Eat the F*cking Food, Kristin Collins sits down with Michelle Petties, author of Leaving Large: The Stories of a Food Addict and founder of the Brand New transformation framework, for one of the most honest, grounded conversations about food addiction, emotional eating, and what it actually takes to change your relationship with food for good.

Michelle spent four decades in the cycle, gaining and losing over 700 pounds, trying every plan, every powder, every protocol, before she discovered that the problem was never behavior. It was belief. And until you change what you believe about yourself, about food, and about why you're worth the work, no diet in the world will stick.

This conversation goes deep on processed food addiction, food stories, emotional triggers, and why joy must be homegrown and not found at the bottom of a bag of chips.

Because you were never broken. You were just running on the wrong operating system.

In this episode, you’ll discover:

  • Why food addiction is a real, biological response and not a failure of willpower or self-control
  • The difference between food and processed food, and why your body treats one as nourishment and the other as a drug
  • Why behavior modification alone will always fail and what belief modification actually looks like
  • What food stories are, how they form, and how to rewrite them
  • Why food is not a joy delivery system and where joy actually comes from
  • How to disarm emotional triggers instead of avoiding them
  • Why cravings are signals, not weaknesses, and what they're really trying to tell you
  • The BRAND NEW framework for transformation: the step-by-step belief shift that changes everything
  • Why women of color carry a unique weight in this conversation, and why you are worth the work

We talk about:

  • 00:00 Introduction to Michelle Petties
  • 02:00 Leaving Large and why the subtitle would be different today
  • 06:00 Michelle's personal story: 700 pounds gained and lost over four decades
  • 09:00 Belief vs. behavior and why behavior change alone will always fail
  • 11:00 What food stories are and how they shape what you eat
  • 14:00 How your brain has been hijacked to trust what is not food
  • 17:00 Food neutrality vs. food addiction: where these two frameworks meet
  • 20:00 The Boston hotel story: grief, cravings, and what you really need
  • 25:00 Joy must be homegrown: why food can never deliver it
  • 27:00 Triggers are thoughts, not things. Here is how to disarm them
  • 30:00 The BRAND NEW framework for transformation
  • 32:00 Sleep, water, and prescriptive writing as nourishment
  • 35:00 The one belief shift that makes processed food lose its power
  • 39:00 What Michelle eats now
  • 41:00 Where to find Michelle and get a signed copy of Leaving Large

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015: How to Eat Your Way Through Menopause Without Dieting, Tracking or Losing Your Mind | Dr. Jenn Salib Huber28 Apr 202600:34:45

What if the reason you feel exhausted, inflamed, and out of control during menopause has nothing to do with eating too much, and everything to do with decades of being taught to eat too little?

In this episode of Eat the F*cking Food, Kristin Collins sits down with Dr. Jenn Salib Huber, registered dietitian, naturopathic doctor, intuitive eating coach, and author of Eat to Thrive During Menopause. Together they dismantle the food rules, diet myths, and cultural conditioning that have kept women hungry, confused, and stuck in cycles of restriction for most of their lives.

From the truth about soy and phytoestrogens to why your brain needs carbohydrates to function, why satisfaction is the secret sauce of any sustainable way of eating, and why the scale is one of the worst metrics you can use to measure your health in midlife, this conversation will change how you think about food.

Because your hunger was never the problem. The rules were.

In this episode, you’ll discover:

  • What intuitive eating actually means and why most people have it completely wrong
  • The difference between not dieting and truly eating intuitively
  • Why satisfaction is the missing piece of every nutrition plan that has ever failed you
  • The truth about soy, phytoestrogens, and why the breast cancer fear was based on bad science
  • Why your brain needs at least 125 grams of carbohydrates a day and what happens when it does not get them
  • How eating patterns matter more than individual foods during perimenopause and menopause
  • Why outcome-based goals almost always fail and what to set instead
  • The real reason bodies change in midlife and how much of it is actually within your control
  • Why cheese is not the enemy and what the research actually says about dairy fat
  • How to unlearn decades of diet culture rules and start trusting your body again

We talk about:

  • 00:00 Introduction to Dr. Jenn Salib Huber and why this conversation changes everything
  • 01:30 What intuitive eating actually means versus what most people think it means
  • 05:30 Why permission is the foundation of trust with food
  • 09:00 What undieting your thinking means and why it has to come before intuitive eating
  • 12:00 Why satisfaction is the secret sauce and what sensory specific satiety actually means
  • 16:00 How eating patterns during menopause affect symptoms more than individual foods
  • 17:00 Why carbohydrates are essential for sleep mood and brain function in midlife
  • 19:00 The truth about soy phytoestrogens and the breast cancer myth debunked
  • 21:00 Why the question is not how do I lose weight but how do I want to feel
  • 25:00 Why outcome based goals fail and what behavior based goals do instead
  • 28:00 Why your results will never look like someone else's and why that is completely okay
  • 31:00 Cheese coffee and why no food should ever be off limits

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#MenopauseNutrition #IntuitiveEating #MidlifeHealth #EatTheFuckingFood #PerimenopauseSupport #HormoneHealth #FoodFreedom #UndietYourMind #MenopauseDiet #AntiDietCulture #WomensHealthOver40 #CarbohydratesAndHormones #SoyAndMenopause #MidlifeFeast #DrJennSalibHuber

014: Do Hard Things. The Midlife Shift That Rebuilds Your Body, Confidence & Life | Carrie Williams21 Apr 202600:37:49

What if the real transformation isn’t about losing weight… but rebuilding who you are from the inside out?

In this episode of Eat the Fcking Food, Kristin Collins sits down with author and health & wellness copywriter Carrie Williams to unpack the decades of conditioning that shaped how women think about food, movement, and their bodies… and what it actually takes to break free.

Carrie shares her deeply personal story, from her first “I’m fat” moment in third grade to navigating years of dieting, self-doubt, and starting over, again and again. What changed everything wasn’t another plan or protocol… it was a mindset shift rooted in doing hard things on purpose.

This conversation moves beyond surface-level nutrition advice. It explores how strength training, emotional healing, and self-worth are all connected, and why building muscle is about so much more than how you look.

If you’ve ever felt stuck in the cycle of starting over… this episode will feel like a reset.

In this episode, you’ll discover:

  • Why your relationship with food started earlier than you think
  • The hidden conditioning from childhood that still impacts your body today
  • Why dieting teaches you how to lose… but never how to maintain
  • The truth about building muscle and why most women aren’t lifting heavy enough
  • How strength training improves not just your body, but your confidence and identity
  • The connection between emotional health, self-worth, and nutrition
  • Why doing hard things on purpose rewires how you handle life
  • How small, consistent steps create massive long-term transformation
  • The four pillars of true health, movement, metabolism, mindset, and meaning
  • Why self-love is the foundation of sustainable health

We talk about:

  • 00:00 Introduction to Carrie Williams and her journey
  • 01:30 Meeting during a maintenance phase and unlearning diet culture
  • 03:00 Carrie’s first “I’m fat” moment in childhood
  • 05:30 How early conditioning shapes lifelong body image
  • 07:00 Why dieting teaches you to lose, not maintain
  • 08:30 The missing piece, learning how to sustain results
  • 10:00 Why building muscle changes everything
  • 12:00 Strength training, confidence, and taking up space
  • 14:00 The emotional and spiritual side of health
  • 16:00 Why everything, food, movement, mindset, is connected
  • 18:00 The struggle of prioritizing yourself in midlife
  • 20:00 Overcoming fear of lifting heavy and building strength
  • 22:00 Carrie’s back pain transformation through glute strength
  • 24:30 Why doing hard things builds resilience and identity
  • 27:00 The Phoenix Effect and rewriting your story

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#StopStartingOver #MidlifeTransformation #FoodFreedomForWomen

013: You Don’t Have to Earn Your Food. The Midlife Mindset Shift That Changes Everything | Jen Rulon14 Apr 202600:30:12

What if the reason you’re stuck with food, your body, or your confidence… has nothing to do with discipline?

In this episode of Eat the Fcking Food, Kristin Collins sits down with midlife transformation coach and 15x Ironman athlete Jen Rulon to unpack the decades of conditioning that taught women to shrink, restrict, and “earn” their food, and what it actually takes to break free.

Jen shares how growing up in the Weight Watchers era shaped her relationship with food, why even elite-level athleticism didn’t fix the mindset, and how learning the science of metabolism, movement, and nervous system regulation completely changed everything.

This conversation goes far beyond weight loss. It’s about reclaiming your voice, rebuilding trust with your body, and finally stepping into your full power in midlife.

If you’ve ever felt like you need to do more, eat less, or be smaller to be worthy… this episode will shift something in you.

In this episode, you’ll discover:

  • Why so many women believe they have to “earn” their food
  • The hidden mindset that keeps you stuck in restriction and guilt
  • How understanding metabolism changes the way you eat forever
  • The role of nervous system regulation in weight loss and energy
  • Why midlife is the most powerful time to redefine your identity
  • How strength training and movement build confidence beyond your body
  • How to stop shrinking and fully express who you are
  • The four pillars Jen uses to transform her clients’ lives
  • Why rest is just as important as movement (and why it feels so hard)
  • How to create sustainable habits that evolve with your life

We talk about:

  • 00:00 Meet Jen Rulon and her midlife transformation journey
  • 01:30 Growing up in the Weight Watchers and diet culture era
  • 03:00 Learning to feel guilty around food at a young age
  • 05:00 The belief that you have to “earn” your food
  • 06:30 Discovering Ironman and entering the world of endurance training
  • 08:00 Using exercise to justify eating instead of fueling performance
  • 09:30 When fitness doesn’t fix your relationship with food
  • 10:30 Learning the science of metabolism
  • 14:30 Food shaming and why it keeps women stuck
  • 16:30 Why midlife women struggle to trust themselves
  • 18:30 The impact of childhood conditioning on self-expression
  • 21:00 The four pillars, movement, metabolism, mindset, and meaning
  • 24:30 Why longevity and quality of life become the real goal

Connect with Jen


Connect with me


#MidlifeWeightLoss #FoodFreedom #StopShrinking

012: She Lost 140 LBS… Here’s What Actually Worked | Allison O’Brien07 Apr 202600:36:13

What does it actually take to lose over 100 pounds… and keep it off?

In this episode of Eat the Fcking Food*, Kristin Collins sits down with Allison O’Brien, content creator and founder of Living Simply Well, to unpack the real story behind her 140-pound weight loss journey.

This is not another conversation about perfection, restriction, or chasing the next “fix.” Instead, Allison shares how she broke free from years of over-optimizing, under-eating, and constantly starting over, and built a sustainable approach rooted in nervous system support, nourishment, and self-trust.

From closing a six-figure business to reclaim her health, to redefining productivity and using tools like GLP-1 intentionally, this episode is a powerful reminder that lasting change happens when your habits actually fit your life.

In this episode, you’ll discover:

  • Why doing everything “perfectly” can still leave you feeling exhausted and disconnected
  • The real reason weight loss plateaus happen (even when nothing changes on paper)
  • How nervous system regulation impacts metabolism, energy, and consistency
  • Why discipline alone isn’t the answer, and what actually creates peace
  • How to build sustainable weight loss habits that work in real life
  • The truth about GLP-1 medications and how to use them as a tool, not a crutch
  • Why your habits must evolve with your season of life
  • How to stop tying your worth to productivity and outcomes
  • What a “bare minimum day” looks like and why it prevents burnout
  • How to move out of all-or-nothing thinking into long-term consistency
  • Why you don’t need to choose between success, health, or peace
  • The mindset shift that allows you to finally trust your body again

We talk about:

  • 00:00 Meet Allison O’Brien and her 100+ pound weight loss journey
  • 01:30 The cycle of perfectionism, under-eating, and burnout
  • 03:00 Why “doing everything right” wasn’t working anymore
  • 05:00 The plateau that forced a deeper mindset shift
  • 06:30 Burnout, anxiety, and closing a six-figure business
  • 08:00 Redefining productivity and success as a woman
  • 10:00 Building a life-first, not business-first, approach
  • 12:00 Creating space, routines, and intentional mornings
  • 15:00 The power of walking, movement, and mental clarity
  • 17:00 “Bare minimum days” and staying consistent in hard seasons
  • 19:00 Why health looks different in every season of life
  • 21:00 Losing 140 pounds and learning to take up space
  • 23:00 The mindset shift that made everything sustainable
  • 25:00 The truth about GLP-1 and metabolic health
  • 28:00 Why wellness has to become your identity, not a phase
  • 30:00 Consistency, flexibility, and letting go of perfection

Connect with Allison


Connect with me


#SustainableWeightLoss #StopStartingOver #HealthyHabits

011: When Life Gets Crazy, Don’t Quit. Build Healthy Habits That Actually Stick | Kristin Collins31 Mar 202600:13:58

What happens when life completely derails your routine… and you’re trying to stay consistent with your health?

In this solo episode of Eat the Fcking Food*, host Kristin Collins hits record anyway. No guest, no perfect plan, just a real-life moment where things didn’t go as expected, and a powerful reminder that your health habits have to work in real life, not just ideal conditions.

Kristin breaks down what it actually looks like to stay consistent when your schedule is unpredictable, your options are limited, and motivation is low. From navigating chaotic weekends and less-than-perfect food choices to redefining what “healthy” really means, this episode challenges the all-or-nothing mindset that keeps so many people stuck.

If you’ve ever felt like you have to “start over” every time life gets busy, this conversation will help you build habits that actually last, even in the middle of the mess.

In this episode, you’ll discover:

  • Why your life isn’t going to slow down, and why your habits need to work anyway
  • The hidden reason consistency breaks when your schedule gets busy
  • How to stop restarting your health routine every few months
  • What “healthy” actually looks like in real, messy, everyday life
  • Why perfection is quietly sabotaging your progress
  • How to make balanced food choices, even with limited options
  • When convenience foods support your goals, not derail them
  • Simple ways to fuel your body when everything feels chaotic
  • Why hydration, movement, and small actions still matter
  • How to shift out of all-or-nothing thinking into sustainable habits
  • The mindset that makes consistency easier, not harder
  • Why your routine should hold up in hard seasons, not fall apart

We talk about:

  • 00:00 When life goes sideways and you choose to show up anyway
  • 01:00 Why a busy life is not the problem, your approach might be
  • 02:00 The “I’ll start later” mindset that keeps you stuck
  • 03:00 Breaking the cycle of stopping and starting over
  • 04:00 Redefining healthy beyond rules and perfection
  • 05:30 Letting go of rigid food beliefs
  • 06:30 Making better choices when your environment isn’t ideal
  • 08:00 Using convenience foods as a tool, not a failure
  • 09:00 Building habits that work during stressful seasons
  • 10:00 Small, realistic actions that still move you forward
  • 11:30 Escaping the all-in, all-out pattern
  • 12:00 Learning to trust “good enough” and keep going

Connect with me


#HealthyHabits #ConsistencyOverPerfection #HealthyLifestyle

010: Stop Skipping Lunch. Kelly Chall on Simple Nutrition, Energy & Eating Enough to Perform24 Mar 202600:33:50

What if the reason you feel exhausted, unfocused, or stuck in your health journey has nothing to do with willpower… and everything to do with skipping meals?

In this episode of Eat the Fcking Food*, Kristin Collins sits down with certified personal trainer, nutrition coach, and running coach Kelly Chall to break down the simplest approach to nutrition that most women overlook.

From her viral “lunchtime cooking with Kelly” videos to her philosophy of eating enough to fuel performance, Kelly shares how small, consistent habits can completely transform your energy, workouts, and relationship with food.

They explore why lunch is the most skipped, yet most important meal of the day, how to build balanced meals without overcomplicating it, and why cutting foods out often leads to more frustration than progress.

If you’re tired of overthinking food, under-eating, or feeling drained halfway through your day, this episode will help you reset your approach in a way that actually feels sustainable.

In this episode, you’ll discover:
  1. Why skipping lunch is one of the biggest energy mistakes women make
  2. How to build simple, balanced meals without strict meal plans
  3. Why eating more can improve energy, digestion, and performance
  4. The truth about carbs and why your body actually needs them
  5. How to stop overcomplicating healthy eating
  6. Why “meal prep perfection” often leads to wasted food and burnout
  7. A simple formula for creating meals with protein, carbs, and veggies
  8. How nutrition impacts athletic performance and daily energy
  9. Why under-eating can slow recovery and limit progress
  10. The mindset shift that makes healthy eating sustainable long-term
  11. Why no food should be labeled “good” or “bad”
  12. How removing restriction helps reduce cravings and overeating
  13. Why consistency beats perfection in building lasting habits

We talk about:

  1. 00:00 Why most women skip lunch and feel drained
  2. 02:00 Meet Kelly Chall and her approach to simple nutrition
  3. 04:00 How “lunchtime cooking with Kelly” started
  4. 05:30 Why healthy meals don’t need to be complicated
  5. 07:00 The problem with traditional meal prep
  6. 09:00 A simple formula for balanced meals
  7. 11:00 Why carbs are essential for energy and performance
  8. 13:00 Nutrition for runners and active lifestyles
  9. 16:00 Energy balance and fueling your body properly
  10. 18:00 Common mistakes in fitness and nutrition
  11. 20:00 Why recovery and eating enough matter
  12. 22:00 The role of strength training in performance
  13. 24:00 Long-term health, injury prevention, and quality of life
  14. 27:00 Why food has no morality (and why that matters)
  15. 29:00 Removing restriction and building a healthy relationship with food
  16. 30:00 Kelly’s favorite foods and final thoughts

Connect with Kelly

  1. Instagram: https://www.instagram.com/challkel

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#HealthyEating #BalancedNutrition #WomenHealth #SimpleMeals #NutritionTips #FuelYourBody #MealPrepMadeEasy #FitnessNutrition #EnergyBoost #EatTheFoodPodcast

009: From Burnout to Balance. Terry Tateossian on Addiction, Perimenopause & Rebuilding Your Health17 Mar 202600:35:26

Midlife weight gain rarely happens overnight.

For Terry Tateossian, the turning point came at 37 after years of stress, entrepreneurship, raising children, and slowly gaining 80 pounds while trying every diet imaginable.

After multiple ER visits that turned out to be panic attacks, Terry realized the problem wasn’t just food or exercise. It was a combination of nervous system dysregulation, emotional eating, sleep disruption, and years of dieting misinformation.

In this episode of Eat the F*cking Food, Kristin Collins sits down with Terry, known online as Your Midlife Bestie, to unpack the five foundational shifts that helped her rebuild her health.

They explore why diets fail, how addiction patterns around sugar and alcohol develop, why nutrition directly impacts mental health, and how resistance training becomes one of the most powerful tools for women navigating perimenopause and midlife health.

If you feel like your body changed in your late 30s or 40s, this episode will help you understand why, and what to do about it.

In this episode, you’ll discover:
  1. Why midlife weight gain often has deeper roots than diet and exercise alone
  2. How emotional eating and addiction patterns around food and alcohol develop
  3. Why nervous system dysregulation can drive cravings, anxiety, and burnout
  4. How perimenopause can begin earlier than most women realize
  5. Why chronic dieting damages metabolism and leads to weight regain
  6. The connection between blood sugar regulation, mood, and energy levels
  7. Why nutrition is the true foundation of sustainable health change
  8. How sleep disruption impacts cravings, stress, and hormone balance
  9. Why resistance training is essential for women navigating midlife health
  10. How progressive overload helps reshape body composition and strength
  11. Why sustainable habits outperform extreme short term diet plans
  12. How small daily changes can rebuild metabolism, energy, and long term health

We talk about:

  1. 00:00 Terry’s midlife health turning point
  2. 03:00 Entrepreneurship, stress, and weight gain
  3. 06:00 Diet cycles and why weight kept coming back
  4. 08:00 Panic attacks and the wake up call
  5. 10:00 Emotional eating and addiction patterns
  6. 13:00 Nervous system dysregulation explained
  7. 16:00 Why nutrition affects stress and cravings
  8. 19:00 The role of sleep in metabolism and hormones
  9. 21:00 Why resistance training matters in midlife
  10. 25:00 The real reason most diets fail
  11. 29:00 Rebuilding metabolism through nutrition
  12. 31:00 Terry’s go-to balanced meal

Connect with Terry

  1. Instagram: https://www.instagram.com/how.good.can.it.get/
  2. LinkedIn: https://www.linkedin.com/in/terry-tateossian/
  3. Website: https://msha.ke/thor.wellness

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#MidlifeHealth #PerimenopauseHealth #EmotionalEating #MidlifeWeightGain #HormoneHealth #HealthyHabits #EatTheFoodPodcast

008: Stop Saying “I Don’t Have Time.” The 9-Minute Method for Health, Boundaries & Focus with Jennifer Sise10 Mar 202600:32:24

If you keep telling yourself you are too busy to eat lunch, go for a walk, or take care of your health, this episode might challenge everything you believe about time.

In this episode of Eat the F*cking Food, Kristin Collins sits down with time and business coach Jennifer Sise, author of It’s Only a Matter of Time, to explore why so many women feel overwhelmed, exhausted, and disconnected from their health.

The problem, Jennifer explains, is not actually time.

It is how we think about time, prioritize time, and set boundaries around it.

Together they unpack the simple but powerful idea that nine focused minutes can transform your day, your habits, and even your health. From skipping lunch and afternoon energy crashes to distraction, procrastination, and the mental scripts that keep women stuck in “I don’t have time” thinking, this conversation reframes productivity, wellness, and self-care.

You will learn why hunger itself can be a hidden distraction, how setting small boundaries creates momentum, and why sustainable health habits begin with tiny decisions repeated daily.

If you feel overwhelmed, stuck in all-or-nothing thinking, or constantly running out of time for yourself, this episode will show you how to reclaim control of your schedule, your energy, and your health, one focused nine-minute block at a time.

In this episode, you’ll discover:
  1. Why “I don’t have time” is often a mindset barrier rather than a scheduling problem
  2. The 9-minute method and how short focus bursts increase productivity
  3. How nine minutes can help you build healthier habits around food, movement, and self-care
  4. Why hunger is one of the most overlooked sources of distraction
  5. The difference between saying “I can’t” vs. “I don’t” and why language changes behavior
  6. How boundaries close the gap between where you are and where you want to be
  7. Why small nutrition habits like eating lunch can dramatically improve energy and focus
  8. Simple ways to assemble healthy meals quickly without complicated cooking
  9. How distractions, interruptions, and environment impact productivity
  10. Why consistency and tiny daily actions outperform all-or-nothing health plans
  11. How to start reclaiming your time even if you have a packed schedule
  12. Why intentional time ownership creates space for healthier living

We talk about:

  1. 00:00 Why “I don’t have time” keeps women stuck
  2. 02:30 The concept of setting apart time instead of finding time
  3. 05:00 The power of the nine-minute focus method
  4. 07:30 Quick healthy lunch strategies for busy days
  5. 10:30 Why fueling your body improves productivity and focus
  6. 12:30 Identifying distractions and how hunger impacts focus
  7. 15:00 Boundaries, priorities, and owning your time
  8. 18:00 The mindset shift from “I can’t” to “I don’t”
  9. 21:30 Practical ways to reclaim nine minutes in your day
  10. 27:30 Jennifer’s favorite quick meal and where to connect with her

Connect with Jennifer

  1. Instagram: https://www.instagram.com/jennifersise
  2. Website: https://www.jennifersise.com/

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#TimeManagementForWomen #HealthyHabits #NutritionMindset #BusyWomenHealth #NineMinuteRule #ProductivityHabits #WomenOver40Health #SelfCareHabits #HealthyLifestyleTips #EatTheFood #HealthyHabitsForBusyWomen #BuildBetterHabits #NutritionForWomen #ConsistencyOverPerfection #HealthyLivingMadeSimple

007: How to Start Eating Healthy When You’re Overwhelmed and Don’t Know Where to Begin03 Mar 202600:18:48

If you keep telling yourself you’ll start on Monday, after vacation, or once life “calms down,” this episode is your interruption.

In this solo episode of Eat the Fucking Food, Kristin Collins strips away the overwhelm around nutrition and answers the real question most women are silently asking: How do I actually start eating healthy without blowing up my whole life?

This conversation is not about perfection, strict rules, or cutting out everything you love. It’s about momentum. It’s about sustainable health habits. And it’s about understanding that starting small is not weakness, it is strategy.

Kristin shares the behind-the-scenes resistance she felt even recording this episode, and how that resistance mirrors what so many women experience when trying to change their nutrition. Instead of waiting for the “perfect time,” she lays out a simple, powerful framework for building healthier habits that last for decades, not just 30 days.

If you’re overwhelmed by nutrition advice, stuck in all-or-nothing thinking, or exhausted by starting over, this episode will give you clarity and a practical place to begin.

In this episode, you’ll discover:
  1. Why waiting for Monday keeps you stuck in diet mentality
  2. How to start eating healthy today without overhauling everything
  3. The power of choosing one small nutrition change at a time
  4. Why adding foods is more effective than immediately cutting them out
  5. How to assess your current eating habits honestly, without judgment
  6. Why afternoon crashes may signal low carb intake
  7. How protein at breakfast stabilizes energy and hunger
  8. The mindset shift from short-term dieting to lifelong health
  9. Why consistency over time beats perfection in the short term
  10. How to build sustainable nutrition habits that support your next 30 to 40 years

We talk about:

  1. 00:00 Why this needed to be a solo episode
  2. 02:00 Resistance, procrastination, and why starting feels hard
  3. 03:00 Stop waiting for Monday
  4. 04:00 Getting honest about what you’re actually eating
  5. 05:00 Choosing one small nutrition change
  6. 06:00 Adding fruits and vegetables strategically
  7. 07:00 Why protein at breakfast matters
  8. 08:00 Add before you cut
  9. 09:00 Making healthy living sustainable
  10. 10:30 Consistency over perfection
  11. 11:30 Why you don’t need to stop when things go off track
  12. 12:30 The long game mindset
  13. 13:00 When coaching and accountability help
  14. 14:00 Who Game On Nutrition is for

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#HowToStartEatingHealthy #HealthyHabits #MidlifeNutrition #WomenOver40Health #SustainableWeightLoss #ProteinForWomen #AddBeforeYouCut #ConsistencyOverPerfection #EatTheFood #GameOnNutrition

006: Why Eating Less Stops Working in Menopause with Mickee Stillman24 Feb 202600:40:46

If you are doing everything right and the scale still will not cooperate, this episode will feel like a deep exhale.

For years, women have been taught that weight gain in midlife means one thing. Eat less. Try harder. Cut more calories. But during perimenopause and menopause, that advice often backfires.

In this episode of Eat the Fucking Food, Kristin sits down with menopause and muscle specialist Mickee Stillman to unpack why maintenance calories may be the missing link for women over 40. Despite decades of experience in strength training and nutrition, Mickee found herself struggling through her own perimenopause transition, even while doing all the “right” things.

Together, they break down why many women think they are eating enough when they are not, how hormone shifts impact hunger, energy, and the scale, and why learning your true maintenance range is essential before attempting any calorie deficit.

This conversation is both science grounded and deeply practical. If you feel stuck, puffy, frustrated, or confused by what used to work but no longer does, this episode will help you understand what is really happening inside your midlife body and what to do next.

In this episode, you’ll discover:
  1. Why maintenance calories in menopause are foundational for long term success
  2. How perimenopause can disrupt results even when your habits are strong
  3. The difference between perceived maintenance and true maintenance
  4. Why cutting calories too soon can stall your metabolism and progress
  5. How consistency stabilizes energy, sleep, and recovery in midlife
  6. What really causes overnight scale fluctuations in women
  7. Why muscle is one of the most important predictors of healthy aging
  8. How to shift from short term dieting to long term body recomposition
  9. The role of biofeedback in guiding nutrition decisions
  10. Why your metabolism is likely not broken

We talk about:

  1. 00:00 Why menopause can throw off even experienced women
  2. 02:00 Mickee’s personal perimenopause experience
  3. 05:30 Strength training and nutrition as the true foundation
  4. 07:00 What do you want now versus what do you want most
  5. 08:30 Why no one cuts before learning maintenance
  6. 10:00 Building a structured nutrition blueprint
  7. 13:00 Overshooting maintenance and metabolic adaptation
  8. 15:00 Hunger signals when calories increase
  9. 18:00 The menopause and muscle approach
  10. 20:00 How slowly calories should increase
  11. 22:00 Hormone fluctuations and trend line data
  12. 24:00 Consistency versus weekend extremes
  13. 26:00 Body recomposition and scale mindset work
  14. 30:00 Using photos instead of obsessing over the scale
  15. 33:00 Common causes of overnight weight spikes
  16. 37:00 Favorite foods and closing thoughts

Connect with Mickee

  1. Instagram: https://www.instagram.com/sortafitmick/
  2. Facebook: https://www.facebook.com/sortafitmick
  3. Website: https://www.epnutrition.co/mickeestillman

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#MaintenanceCalories #MenopauseNutrition #WomenOver40 #MidlifeMetabolism #StopCuttingCalories #BodyRecomposition #HormoneHealth #ConsistencyOverPerfection #HealthyAging #EatTheFood

005: Willpower Is a Myth. The Mindset Shift Midlife Women Need with Dr. Kristine Gravino17 Feb 202600:32:58

For decades, women have been told that if they just tried harder, they would finally “get it right.” Eat less. Work out more. Be more disciplined. Have more willpower.

But what if willpower isn’t the problem at all?

In this episode of Eat the Fucking Food, Kristin sits down with Dr. Kristine Gravino, licensed psychologist, integrative mental health specialist, and certified fitness and nutrition coach, to unpack why willpower is a myth and how mindset, not motivation, determines long-term success.

With over 24 years of clinical experience, Dr. G explains why women repeat the same health patterns year after year, why all-or-nothing thinking sabotages progress, and why the “bare minimum” might be your most powerful tool for sustainable change.

This conversation dives into nervous system regulation, identity shifts, emotional eating patterns, menopause mindset, and why trying harder keeps you stuck.

If you’re a midlife woman who feels exhausted by dieting, frustrated by inconsistency, or ashamed that you “can’t stick to it,” this episode will change the way you see yourself and your health journey.

In this episode, you’ll discover:

  1. Why willpower is not the reason you’re struggling
  2. How the brain protects you by pulling you back into old patterns
  3. The psychology behind all-or-nothing thinking
  4. Why the bare minimum builds real consistency
  5. How identity work creates lasting health changes
  6. Why habit change takes 6 months to 3 years, not 21 days
  7. How to recognize unconscious self-sabotage thoughts
  8. The connection between emotional eating, nervous system regulation, and stress
  9. Why midlife women need to fuel, not restrict
  10. How to break the cycle of “start over Monday”

We talk about:

  1. 00:00 Why willpower is a myth
  2. 02:00 How women are conditioned to believe they just need to try harder
  3. 04:00 All-or-nothing thinking and perfectionism
  4. 05:30 The power of the “bare minimum” mindset
  5. 07:00 Why women struggle to prioritize themselves
  6. 10:00 Small habits and consistency over overhaul
  7. 13:00 How long real behavior change actually takes
  8. 18:00 Recognizing self-sabotage patterns
  9. 20:00 Nervous system regulation and emotional eating
  10. 23:00 Breaking cycles around food, wine, and stress relief
  11. 24:30 Letting go of restrictive calorie mindsets in midlife
  12. 27:00 Why western medicine still promotes “eat less, move more”

Connect with Dr. Kristine

  1. Instagram: https://www.instagram.com/drkgravinowellness
  2. Website: https://drkgravinowellness.com/

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#WillpowerIsAMyth #MidlifeHealth #WomenOver40 #EmotionalEatingRecovery #SelfSabotagePatterns #MindsetShift #SustainableHealth #HormoneHealth #ConsistencyOverPerfection #EatTheFood

004: Stop Dieting, Start Eating. How Tracking Food Can Set You Free with Laura Savino10 Feb 202600:31:52

For many women, tracking food feels like punishment. A reminder of diet culture, restriction, and years spent trying to eat less instead of live more. But what if tracking wasn’t about control at all, and was actually the key to food freedom?

In this episode of Eat the Fucking Food, Kristin Collins sits down with Laura Savino, founder of Elevated Pursuit Nutrition, to reframe tracking as a neutral, empowering tool. One that removes shame, takes emotion out of food decisions, and helps women finally understand how much they can eat to feel energized, strong, and consistent.

Laura explains why most women don’t have a fat loss problem, they have a maintenance problem. They’ve never been taught how to eat enough, consistently, without swinging between restriction and overeating. This conversation breaks down why eating at maintenance is foundational, how data creates clarity instead of judgment, and why learning to fuel yourself is the most radical shift midlife women can make.

If you’ve ever felt triggered by tracking, stuck in the cycle of dieting, or confused about why “nothing works anymore,” this episode offers a grounded, practical way forward.

In this episode, you’ll discover:
  1. Why tracking food can create freedom instead of restriction
  2. How diet culture disconnects women from hunger and fullness
  3. What maintenance calories actually are and why they matter
  4. Why under-eating during the week leads to weekend overeating
  5. How data removes shame from nutrition decisions
  6. What it means to eat enough to thrive, not just survive

We talk about:

  1. 00:00 Why tracking food feels scary
  2. 01:00 Reframing tracking as a tool for thriving, not restriction
  3. 02:00 Why women associate tracking with dieting and eating less
  4. 03:00 Learning how much food you can eat, not how little
  5. 04:30 Maintenance calories explained and why they’re misunderstood
  6. 07:30 Under-eating during the week and weekend overeating cycles
  7. 10:30 Why eating “healthy” can still leave you underfueled
  8. 13:00 Using data to remove emotion, guilt, and shame from food
  9. 16:30 High-satiety vs low-satiety eating and why it matters
  10. 19:30 Why maintenance feels hard before it feels freeing
  11. 22:30 Individual differences in hunger, fullness, and calorie needs
  12. 25:30 Learning how to eat like an adult in a diet-obsessed culture
  13. 28:30 How consistency, not restriction, creates long-term results

Connect with Laura

  1. Instagram: https://www.instagram.com/yeungjeans
  2. Website: jeansy.redbubble.com

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#DietCultureRecovery #FoodFreedomJourney #AntiDiet #MidlifeWomen #EatEnough #MaintenanceMatters #WomenOver40Health #NutritionWithoutShame #BodyTrust #SustainableHealth

003: Midlife Strength Is the Rebellion, Food Freedom, Muscle, and Aging Powerfully with SJ Yeung03 Feb 202600:34:57

Midlife women were taught how to diet, not how to fuel themselves, and many are waking up to the cost. Chronic pain, fear around food, shrinking confidence, and bodies that feel fragile instead of capable are not personal failures, they are the result of decades of conditioning to be smaller.

In this episode, Kristin Collins sits down with SJ Yeung, known as Jeannie, a 52-year-old strength athlete, artist, and midlife woman who chose to stop shrinking and start building a body that feels powerful, capable, and resilient.

SJ shares her journey through diet culture, chronic pain, fibromyalgia, perimenopause, and fear-based nutrition messaging, and how strength training and eating enough changed not just her body, but her confidence, independence, and future. This conversation goes beyond workouts and macros and gets to the heart of what so many women are craving in midlife, energy, autonomy, joy, and the right to take up space.

This episode is for women who are tired of being told to eat less, move smaller, and stay quiet, and are ready to build strength in their bodies and their lives.

In this episode, you’ll discover:

  1. Why midlife women are choosing strength over shrinking
  2. How diet culture and fear-based nutrition messaging lead to chronic underfueling
  3. The connection between eating enough, muscle, confidence, and independence
  4. Why getting stronger changes how you move through the world, not just the gym
  5. How fear of “getting bigger” keeps women stuck in weaker bodies
  6. What it means to eat with joy instead of judgment
  7. Why strength training supports longevity, bone health, and future independence
  8. How reframing body size can unlock confidence and self-trust
  9. Why food freedom in midlife is about capability, not control
  10. The mindset shift from surviving to thriving

We talk about:

  1. 00:00 Meet SJ and why this conversation matters
  2. 02:00 Growing up in diet culture and the pressure to be smaller
  3. 04:30 Chronic pain, fibromyalgia, and the search for healing
  4. 07:30 Fear-based nutrition messaging and unintended underfueling
  5. 10:30 Why eating less felt “healthy” but wasn’t sustainable
  6. 13:00 Discovering strength training and choosing muscle over shrinking
  7. 16:30 Confidence, independence, and feeling capable again
  8. 19:30 The mental challenge of getting stronger in a culture that rewards small
  9. 22:30 Longevity, bone health, and future-proofing your body
  10. 25:30 Why joy belongs in food and movement
  11. 28:30 Favorite foods, pleasure, and letting go of food fear
  12. 30:30 Creativity, artistry, and reclaiming self-expression in midlife

Connect with SJ

  1. Instagram: https://www.instagram.com/yeungjeans
  2. Website: jeansy.redbubble.com

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#MidlifeStrength #FoodFreedom #AntiDiet #WomenOver40 #StrengthTraining #MidlifeHealth #Perimenopause #MenopauseHealth #Undereating #BodyConfidence #Longevity #HealthyAging #WomensHealth #MuscleOverSize

002: How Much Food Should Midlife Women Actually Eat? Fueling, Muscle, Metabolism, and Food Fear with Le Bergen27 Jan 202600:30:05

Midlife women have been taught how to diet, but not how to eat, and it’s costing them energy, strength, mood, sleep, and long-term health. In this episode of Eat the Fcking Food, Kristin Collins sits down with nutrition and fitness coach Le Bergen (20+ years in the space) to talk about what most women never hear out loud: you’re not failing, you’re under-fueled.

Le breaks down why “eating the minimum” might help you survive, but it won’t help you thrive, especially as you age. Together, they reframe “performance” beyond the gym (think sleep, digestion, mood, focus, and daily stamina), and explain why chasing a smaller body often keeps women stuck in weaker bodies.

You’ll learn how to start eating up to your needs without panic, why carbs got unfairly thrown into the “Butterfinger category,” how to use tracking as neutral data (not punishment), and a simple hand-portion method that meets you where you are. Then they close with the most joyful mic-drop imaginable: yes, eat the bun.

In this episode, you’ll discover:
  1. Why eating up to your needs matters more as you age (thriving vs surviving)
  2. What “performance over size” really means for real life, not just workouts
  3. How under-fueling impacts muscle, brain bandwidth, organs, skin, and vitality
  4. What to say to yourself when you’re scared to eat more (start small, chase actions)
  5. Why carbs affect mood and energy, and how restriction fuels the binge-restrict loop
  6. How to “clean up the carb closet” without demonizing foods
  7. A practical starting point: journaling as information (not a diary, not a confession)
  8. A simple hand-portion framework for meals (your hand, your body, your needs)
  9. Why the scale can lie, and why body composition matters more than a number
  10. The forever shift: stop looking for an end date, build a floor, not a finish line

We talk about:

  1. 00:00 Meet Le Bergen, why this convo matters
  2. 01:00 The podcast name story, food fear, bananas and carrots
  3. 02:00 Why eating up to your needs matters more in midlife
  4. 03:00 Thriving vs surviving, muscle, brain power, organ function
  5. 04:30 What to say when you’re scared to eat more (start with protein)
  6. 07:30 Performance over size, what “performance” means in real life
  7. 09:00 Carbs, mood, energy, blood sugar, and the binge-restrict loop
  8. 14:00 The best place to start, journal first, use data, adjust timing
  9. 17:00 Tracking without obsession, hand portions, meals in daylight
  10. 22:00 The scale, body composition, muscle, metabolism, bone density
  11. 26:00 Stop looking for the end, make the ceiling your floor
  12. 27:30 Favorite meal, hamburger + fries + milkshake, eat the bun

Connect with Le

  1. Instagram: https://www.instagram.com/le_bergin_/
  2. Facebook: https://www.facebook.com/fwtfl/
  3. Podcast: https://lebergin.com/no-butt-serious-le-podcast/
  4. Website: https://lebergin.com/

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#MidlifeNutrition #Perimenopause #MenopauseHealth #Undereating #AntiDiet #WomensHealth #StrengthTraining #HormoneHealth #Metabolism #FoodFreedom

001: Eat the Food, Stop the Fear, A Midlife Nutrition Reset for Women Who Are Done Dieting27 Jan 202600:13:32

Welcome to Eat the F*cking Food, a podcast for midlife women who are done living under diet culture rules and ready to eat enough to actually thrive. Host Kristin Collins, a certified nutrition coach and menopause coaching specialist, shares why this show exists: women have learned how to diet, but not how to eat, and it’s leaving them underfed, overwhelmed, and afraid of basic foods.

In this first episode, Kristin tells her story, how perimenopause hit, and how symptoms stacked up, sleep disruption, anxiety, libido changes, and digestion so slow it landed her in the emergency room. She opens up about the trap of restriction that “worked” aesthetically while her health markers got worse, and the turning point that changed everything, eating up to her needs, lifting weights, and learning that rest and recovery are part of health too.

Kristin also previews what’s coming next: guests and conversations designed to put self-care back on the table, remove fear around food, and help women fuel their bodies so they can fuel their lives.

In this episode, you’ll discover:
  1. Why this podcast exists, to challenge diet mentality and help women eat enough to thrive in midlife
  2. The moment the name was born, after hearing women ask “Are potatoes okay?” “Can I have a banana?” “Can I have carrots?”
  3. How perimenopause showed up, sleep disruption, anxiety, libido changes, digestion issues
  4. The “compliments trap,” getting rewarded for getting smaller while health markers declined
  5. Why one-size-fits-all diets can do damage, and why this show separates opinion from fact
  6. The shift to eating up to your needs, lifting weights, and respecting rest and recovery
  7. A simple structure for consistency, three meals, a snack, sometimes two snacks for high-energy days
  8. Removing morality from food, banana, cookie, cocktail, informed choices without shame
  9. What’s coming next, strength-minded coaching, tracking without fear by treating it as data, real midlife stories, and mindset support

We talk about:

  1. 00:00 Welcome, and why diet nonsense ends here
  2. 01:00 Food as self-care, eating enough to thrive (not drag through the day)
  3. 01:35 The name story, “Are potatoes okay?” “Can I have a banana?”
  4. 03:00 Perimenopause, symptoms and the “that’s just how it is” lie
  5. 04:20 The emergency room moment, digestion slowed dramatically
  6. 05:10 Detoxes, restriction, and the compliments trap
  7. 06:45 The turning point, eating more, lifting, rest and recovery
  8. 08:10 “Healthy doesn’t have to be so hard”
  9. 08:45 The framework, meals, snacks, consistency, lifestyle
  10. 09:30 Food neutrality, taking morality off your plate
  11. 10:20 What’s next, guests on strength, tracking as data, real stories, mindset

Connect with me

  1. Instagram: https://www.instagram.com/kristinrcollins/
  2. YouTube: https://www.youtube.com/@kristin.collins
  3. Website: https://kristincollinshealthcoaching.com/

#MidlifeNutrition #Perimenopause #MenopauseHealth #Undereating #AntiDiet #WomensHealth #StrengthTraining #HormoneHealth #Metabolism #FoodFreedom

Trailer | Let's Eat The F*cking Food!19 Jan 202600:02:33

Stop dieting.

Stop apologizing for hunger.

Start eating like a woman who plans to be here for a long time.

Eat the F*cking Food is a nutrition and mindset podcast for women who are exhausted by diet culture and confused by conflicting nutrition advice. If you’ve tried low carb, no carb, calorie counting, points, powders, or “starting over on Monday” and still feel tired, bloated, hormonal, or stuck, this show is for you.

This podcast helps women understand how to eat enough, especially in midlife, by breaking down nutrition, metabolism, and hormones in a way that actually makes sense. We talk about why 1200 calories is never the answer, how chronic under eating impacts hormone health, gut health, digestion, sleep, and energy, and how to build a balanced plate without fear or food rules.

Each week, we cover topics like diet myths, popular diets explained, intuitive eating foundations, blood work and lab results, bloating and gut health, GLP-1 medications and lifestyle support, and how to heal your relationship with food after years of dieting.

You’ll hear from nutrition coaches, strength coaches, hormone experts, and women who believe strong is better than skinny, prioritize good health, and know that nourishment is not something you earn.

This isn’t about weight loss at any cost.

It’s about metabolic health, energy, hormone balance, and freedom around food.

Subscribe for honest conversations about women’s nutrition, body image, hormone health, and learning how to actually eat.

Your body isn’t broken. It’s underfed.

Connect here: https://kristincollinshealthcoaching.com/ / https://www.instagram.com/kristinrcollins/

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