Explore every episode of the podcast The Binge Eating Dietitian Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Irregular Periods with Disordered Eating? Recommended Lab Work | 28 Aug 2024 | 00:36:58 | |
If you’re struggling with disordered eating as well as period problems - I’ve got some information to help you.
My clients are women who have a history of dieting, losing weight and undergoing a “fitness journey”, after which they start struggling with missing or irregular periods as well as binge eating or constant food thoughts.
Many of them spend months-years trying to figure out WHY their period is irregular, getting little-to-no answers from their doctors other than:
“You probably have PCOS”
“You’re just super fit! It’s normal for fit women to lose their periods”
“We’ll just get you on the pill to regulate your cycle”
If you can relate - you’re probably like me and the women I work with; you want to know WTF is going on in your body and get to the ROOT CAUSE so you can be optimally healthy!
Well in this episode of the podcast, I’m sharing how you can do that.
SCROLL TO THE BOTTOM OF THIS PAGE TO FIND THE SUGGESTED LAB WORK IN DETAIL.
Above all though, I want you to know that you don’t need ANY of this testing to start the process of healing your relationship with food.
Regardless of what’s going on with your hormones, you need to stop restricting food, stop dieting and learn how to listen to your body's hunger and satisfaction cues so you can become truly healthy with a good relationship with food.
Hope you enjoy the episode! Sending love!
Contact me: Email at elena@elenakunicki.com DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite
Resources from this episode:
SEE RECOMMENDED LAB WORK BELOW 👇
Standard Blood Work (this is what you typically get at your yearly check up) Complete Blood Count (CBC) Basic Metabolic Panel Comprehensive Metabolic Panel Lipid Panel - cholesterol can be elevated due to restriction Blood glucose and Hba1c Full sex hormone panel Estradiol - low/normal in HA, normal to high in PCOS Testosterone (total) - low/normal in HA, high in PCOS (all the androgens) Testosterone (free) Adrostenedione Progesterone Prolactin - can be elevated due to stress, pituitary tumor DHEAS - can be elevated due to stress in HA LH - typically less than or the same as FSH in HA, greater than FSH in PCOS FSH SHBG - low can be a sign of PCOS Full thyroid panel TSH - can be high in both HA and PCOS Total T4 - can be low in HA and PCOS Total T3 - can be low in HA and PCOS Free T4 Free T3 Reverse T3 anti-TPO Anti-thyroglobulin antibodies Nutrients B12 - all of these levels can be low in PCOS and HA and worsen symptoms, or can be depleted by the pill Folate Iron Ferritin Vitamin D - protect bone health Zinc - digestive health
Lab work/assessment
2. Transvaginal ultrasound (rule out structural abnormalities, look at cysts on the ovaries) *Cysts on the ovaries can be present with both HA and PCOS
3. Detailed review of your history and current reality with food, exercise and weight loss (with red flags being currently trying to lose weight, history of any weight loss, exercising a lot) - MOST IMPORTANT
**This podcast does not diagnose or treat any medical conditions. Speak with your doctor about this information and before taking any action around your medical care.
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| "Am I Hungry or Bored?" - 3 Tips to Stop Boredom Eating | 21 Aug 2024 | 00:41:32 | |
My clients often struggle with listening to and TRUSTING their hunger cues.
After years of dieting and controlling their weight, they’re more used to following external food rules than their bodies.
This not only leads to things like missing periods, digestive issues, food obsession and binge eating…
…it also leads them to ask the question “am I REALLY hungry? Or am I just bored?”
😵💫When they’re sitting at their desk working and can’t stop thinking about the pre-prepped asian chicken and rice they made for lunch (despite not feeling physical hunger pangs yet)
😴 When they have a relaxing day and have to constantly resist the temptation to eat, whereas on their busy days that voice feels more quiet.
If this is you, read on. 👇
You see, “boredom eating” is FAR more likely to happen when you have a history of restricting food.
Under eating and rigid food rules make us hungrier, with more cravings 😬.
It increases the pleasure and comfort we get from eating which makes us more likely to reach for the ice cream carton when emotional 🍨.
The solution?
Is not to “try not to eat” 🙄.
(As if that ever worked long term anyways)
Instead, I have 3 tips for you:
1️⃣ ALLOW yourself to eat when bored
Listening to your desires for food will allow your body to get the calories it needs + eliminate the scarcity mindset. This will eventually lead your hunger and cravings to decrease and your urge to eat emotionally to go away.
2️⃣ Follow the “regular eating” principle
3 meals, 3 snacks, with all 3 macronutrients in them (starchy carbs 🥖, fats 🥑 and protein 🍳) evenly spaced throughout the day.
OR - eating with your hunger cues throughout the day, INCLUDING mental hunger (the desire to eat) and stopping eating when you are truly satisfied (not just physically full)
3️⃣ Address other common causes of boredom eating such as ADHD and lack of pleasure/fulfillment in life
…but address these in ADDITION to stopping food restriction, not in replacement because you are afraid of weight gain.
That’s even more of a sign that restriction is likely the main root cause of your “boredom eating” and the true work you need to do to find freedom and peace with food ❤️.
I explain all of this in more detail on this episode 🎤!
Hope you love it.
If you want to contact me with any questions:
Email at elena@elenakunicki.com DM me on Instagram at elenakunickird
Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite
Get the Binge Eating & Period Recovery Meal Plan: bit.ly/bprmealplan
Resources for this episode:
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| Client Interview: Lauren | 19 Jun 2024 | 01:03:45 | |
In this week’s episode we have a past client, Lauren, on to share her story struggling for 6 years with binge eating and anxiety around food and ultimately recovering from these struggles.
We cover topics like:
This will be a super inspiring, relatable and motivating episode to help bring you closer to TRUE health and fitness…
…which includes a peaceful relationship with food.
Interested in working with me?
Click here to learn more about your options for getting support.
DM me on Instagram with any feedback on the podcast or questions @elenakunickird Or email me at elena@elenakunicki.com | |||
| #84 Set point weight, estrogen & progesterone pills, still no period?!, extreme hunger returning | 19 Oct 2022 | 00:23:28 | |
Answering more of your questions in today’s podcast episode!
Previous episodes discussed in this episode:
If you have any questions you want answered on this podcast, you can always send me a DM and I will answer them in a future episode! And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #83 Disordered Eating and Fertility with Lindsey Lusson, RD | 12 Oct 2022 | 00:45:09 | |
This week's podcast guest is a colleague of mine, Lindsey Lusson. Lindsey is a registered dietitian who developed a passion for helping women recover their periods, get pregnant naturally, and find freedom with food and exercise through her own recovery journey. Lindsey runs her own virtual private practice, and you can find out more about her and how she can help you by visiting her Instagram account @food.freedom.fertility. In this episode, Lindsey and I talk about:
Resources talked about in this episode:
And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #82 Stretch marks, exercise breaks, binging & weight loss, coming off the pill | 05 Oct 2022 | 00:49:24 | |
In this episode I answer more questions submitted via Instagram! Such as:
Resources discussed in this episode:
If you have any questions you want answered on this podcast, you can always send me a DM and I will answer them in a future episode! And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #81 ADHD and Binge Eating with Becca King, RD | 28 Sep 2022 | 00:52:37 | |
In this week’s episode, I speak with Becca, a registered dietitian who also has ADHD. She loves getting to help others who also struggle with ADHD, stop binge eating and find food freedom. Learn more about Becca and how you can work with her at @adhd.nutritionist on Instagram. I talk to Becca about:
And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #80 Healthy & sustainable fat loss, salt cravings, eating at night, and more! | 21 Sep 2022 | 00:47:25 | |
This week's Q&A covers all things food, fat loss, binge eating, your relationship to food and exercise, missing periods and getting your period back. In this episode, I'll answer these questions:
If you have any questions you want answered on this podcast, you can always send me a DM and I will answer them in a future episode! And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #79 Physique goals: the risks, drawbacks, and how to approach them in a healthy way with Liv Geraci, PT | 14 Sep 2022 | 00:55:02 | |
In this week’s episode, I speak with Olivia Geraci, a past client who has been through HA recovery and now helps active women build stronger relationships with food and their bodies. You can find more from Liv on Instagram @liftedwithliv_ In this episode, Liv and I talk about:
And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #78 Client Interview: Lilli | 05 Sep 2022 | 00:44:21 | |
In this episode, I will be interviewing one of my amazing past clients, Lilli! Her story will take you through her struggles with body image, binge eating, and missing periods, how she finally reached out for support, and what ultimately allowed her to stop binge eating, get her period back and find peace with food and her body. Join us as we discuss:
Resources talked about in this episode:
And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… | |||
| #77 Food logs, sugar addiction, binge/restrict cycle, defining "fit" + more! | 31 Aug 2022 | 00:49:42 | |
Another Q&A episode on all things food, fitness, physique goals, body image, and period recovery! In this podcast, I answer questions about:
Resources talked about in this episode:
If you have any questions you want answered on this podcast, you can always send me a DM and I will answer them in a future episode! And if you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #76 The Impact of Childhood Trauma on Disordered Eating with Sara Vander Zwaag | 24 Aug 2022 | 00:47:25 | |
Our childhood and adolescent experiences heavily impact the development of body image issues, which lead to struggles in our relationships with food. In this episode, fellow eating disorder practitioner Sara joins us again to discuss this topic. This is something that comes up a TON with my clients so I wanted to share with you guys to help bring awareness to how your childhood/childhood trauma’s have contributed to where you are today in your relationship with food and your body. *Disclaimer: we are not therapists, we are dietitian and health coach practitioners. And if you have experienced trauma, are struggling with anything or this episode resonates with you, we recommend reaching out to a therapist. Sara and I discuss:
Resources talked about in this episode:
Where you can find and follow Sara: If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… I HAVE 2 SPOTS AVAILABLE!
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| #75 Client Interview: Emma | 17 Aug 2022 | 00:50:39 | |
“Your value is not based on how much you eat or exercise or how you look. There’s so much more to you!” This week my client Emma joins us on the podcast to share her story with disordered eating, eating disorders, binge eating and her journey to recovery over these past 6 months! She shares her experiences growing up as an athlete, struggling with food and her body, beginning her binge and period recovery journey and so much more. This was an AMAZING episode to record. I had chills the whole time and I think it’s really going to inspire a lot of you and also give you tangible guidance on how you can stop binge eating and find peace with food and your body as well. In this episode, Emma and I talk about:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… I HAVE 3 SPOTS AVAILABLE! Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| Mental Restriction: The Hidden Cause of Your Binge Eating | 12 Jun 2024 | 00:39:52 | |
Food restriction does not just look like eating 1000 calories a day and wasting away to nothing.
Rigid food rules are one of the number one factors shown to contribute to binge eating in the eating disorder literature.
There are 3 types of food rules:
In this episode I…
Click here to listen to the episode where I define binge eating: https://elenakunicki.libsyn.com/defining-binge-eating
Click here to learn more about my group program, ✨Normal Eater✨: bit.ly/normaleaterdetails
Email me: elena@elenakunicki.com DM me: @elenakunickird | |||
| #74 Body Image Support with Liv Geraci! | 10 Aug 2022 | 00:48:27 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Liv told her story about recovering from Hypothalamic Amenorrhea and disordered eating in a previous episode, which you can find here. She was also on Episode 48, where she discusses returning to exercise after taking a break to recover your period and relationship with food/exercise. In this episode, Liv and I talk about:
Resources mentioned in this episode:
Now Liv helps women enjoy fitness and healthy living without dieting. Her goal is to help as many women as she can enjoy fitness and get back into exercise post-HA and in recovery from disordered eating. You can find Liv on Instagram @liftedwithliv_ and @livgeraci If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… I HAVE 3 SPOTS AVAILABLE! Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #73 Binging after anorexia, blood sugar balance, relapsing back to binge eating + more! | 03 Aug 2022 | 00:39:33 | |
Hello and welcome to The Binge Eating Dietitian Podcast!
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… I HAVE 3 SPOTS AVAILABLE starting in August! Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #72 Client Interview: Charlotte | 27 Jul 2022 | 00:45:51 | |
Hello and welcome to The Binge Eating DietitianPodcast! In this week’s episode, I interview one of my amazing 1:1 clients, Charlotte! During this podcast, you'll hear all about Charlotte's disordered eating recovery journey, including:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… 2 spots will be opening in August, joining the waitlist now! Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #71 Ryann Prentice's Binge Recovery Story | 20 Jul 2022 | 00:46:50 | |
Hello and welcome to The Binge Eating DietitianPodcast! My guest in this episode is Ryann, a licensed therapist, certified nutritionist, food freedom expert, and virtual coach. Through her virtual private practice, she helps people heal their relationship with food. Ryann's Instagram account is filled with amazing content that helps people heal their relationship with food. Her latest Instagram series shows how you can break your food fears for the month of July. In this episode, we discuss:
Ways you can connect with Ryann:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… Click here to learn more & apply for 1:1 coaching. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #70 Binge recovery advice, quitting macros, "hungry enough" and more! | 13 Jul 2022 | 00:40:26 | |
Hello and welcome to The Binge Eating DietitianPodcast!
Resources talked about in this episode:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… I HAVE 2 SPOTS AVAILABLE Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #69 Sweet cravings, body hate, drinking through binge recovery and more! | 06 Jul 2022 | 00:40:09 | |
Hello and welcome to The Binge Eating Dietitian Podcast!
Resources I recommend in this episode:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… click here to learn more & apply for 1:1 coaching.
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| #68 Prepping for a binge-free July 4th/summer holiday | 29 Jun 2022 | 00:35:18 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this week's solo episode, I share my top tips for preparing for social events that involve food. It's summer time in the US and The 4th of July holiday is approaching and if you struggle with binge eating, you probably know that leading up to holidays and social events in general can cause a lot of anxiety. These tips will help you attend social events and enjoy socializing without sacrificing fun.
Resources I recommend in this episode: If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… click here to learn more & apply for 1:1 coaching. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #67 My fitness & binge eating journey | 22 Jun 2022 | 01:06:23 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In today's episode, I share my personal story with weight loss, fitness binge eating, body image issues, losing my period, and finally finding my path to a healthy relationship to food, my body and fitness! This episode discusses:
If you are tired of being stuck in this never ending cycle of feeling in control around food and your physique goals and then binging yet again… If you are ready to finally find peace with food, your body and exercise so you can be TRULY healthy and reach fitness goals in a way that doesn’t sacrifice your life and happiness… click here to learn more & apply for 1:1 coaching. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #66 Balanced meals for binge & period recovery | 17 Jun 2022 | 00:25:59 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this week's episode, I share some balanced meal guidelines for binge and period recovery that will help you feel satisfied and full. I recommend these guidelines as a starting point for the recovery process or for people transitioning to more specific nutrition intentions after making peace with food and/or getting their periods back! In this episode, you'll learn how to use these meal guidelines along with:
In this episode, it is important to note that I DO NOT recommend portion sizes or serving sizes. Let's start by putting together what looks like a satisfying position to you on your plate, then see if that satisfies you. The focus here is on health, not perfection. If following these guidelines leads to stress for you or keeps you from experiencing the things that make you happy and joyful, then it is no longer healthy! The goal of binge & period recovery is where you get to a place where you are giving yourself full permission to eat with NO rules and NO conditions! If you are looking for more personalized support balancing meals for binge and period recovery, or are feeling fears around weight gain and health, click here to learn more about working 1:1 with me. I want you to know you don’t have to do this alone. Freedom with food is possible! Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #65 Therapy or a Registered Dietitian for binge recovery? | 08 Jun 2022 | 00:31:37 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this episode I wanted to talk about seeking support for binge eating. The first place most people go is therapy, which is great AND often not enough to fully stop binging. This is something I talk about behind the scenes with potential clients and in my Instagram DMs, so I thought I would address it here! In this episode, I discuss:
So what is the answer? It’s IDEAL to have both! They can work together in their specialized roles to help you recover from binge eating. You will greatly benefit from having both an ALIGNED therapist and dietitian. Ideally, you would work with a therapist who specializes in a Health at Every Size and Intuitive Eating approach to eating disorder recovery. If you are struggling with your relationship with food, I want you to know you don’t have to do this alone. Freedom with food is possible! If you are interested in taking the next step to work with a dietitian who is specialized in binge eating and you are ready to find your path to freedom and to finally stop binge eating, get your period back and find balance with food and your physique goals for good - click here to learn more about working 1:1 with me. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| Is HIIT training bad for women's hormones? + what a healthy amount of exercise looks like | 05 Jun 2024 | 01:05:05 | |
Exercise is a stressor on your body.
If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.
But if you’re not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as I’d venture to say ✨most women aren’t✨, that high intensity exercise can turn into a negative stressor that breaks your body down.
Systems like reproduction can shut down to conserve energy.
In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.
I also discuss what a “healthy” amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.
Enjoy!
Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails
Email me at elena@elenakunicki.com DM me on Instagram @elenakunickird
Resources for this episode:
8 week HIIT protocol improved PCOS outcomes:
HIIT leads to reduced testosterone and increased estrogen in young women: chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf
Exercise guidelines:
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
10,000 steps per day recommendation:
https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058
Blue Zones physical activity level:
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf
Alyssa Olenick podcast interviews: https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/
Dr. Peter Attia: | |||
| #64 Body confidence or body obsession? With Sara Van der Zwaag | 01 Jun 2022 | 00:43:17 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this episode, I welcome back my friend and fellow disordered eating recovery coach Sara Van der Zwaag. We talk about body image issues and how sometimes you are not aware that you have them and how they are impacting our relationship to food. Sara and I talk about;
It all comes down to: “Don't be a twat to yourself!” (lol). Have more compassion and more respect for yourself. Sara focuses on helping others heal from restriction and chronic dieting to live joyful, nourished lives. Go give Sara a follow and show her some love on Instagram she has LOTS of really great and uplifting content! If you are struggling with your relationship with food, I want you to know you don’t have to do this alone. Freedom with food is possible! If you are ready to find your path to freedom and to finally stop binge eating, get your period back and find balance with food and your physique goals for good - click here to fill out a coaching application. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #63 Getting your period AND your peace with food back | 25 May 2022 | 00:38:23 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Today I have a special podcast episode for you. I recently had the opportunity to speak with Alicia Castaneda, co-founder of Ritual Coaching Collective, at the Food Body Self Summit. Throughout the interview with Alicia, I answered questions about hypothalamic amenorrhea, also known as HA, or the condition of losing your period due to undereating, overexercise and stress. Alicia and I discuss;
Resources mentioned in this episode:
And If you'd like to work with me 1:1 to finally stop binge eating, get your period back and find balance with food and your physique goals for good - click here to fill out a coaching application. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #62 What does "healthy weight" mean? - Q&A with client Mindy | 18 May 2022 | 00:48:35 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this episode, my past client Mindy and I dive deeper into the questions from last week's episode (listen here) about what a "healthy weight" means. If you haven’t heard Mindy’s story of recovery from disordered eating and period loss yet - listen to these past episodes!: Episode 53: Mindy’s story , Episode 61: Finding Your "Healthy Weight" - Live Q&A Here are the questions we answer:
Elena and Mindy’s top tips to finding your healthiest and happiest weight.
Additional resources I mentioned in the podcast:
Books:
Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #61 Finding Your "Healthy Weight" - Live Q&A | 11 May 2022 | 00:33:07 | |
Hello and welcome to The Binge Eating Dietitian Podcast! I am sharing with you on this week's episode a recent live I did on Instagram where I answered questions about what a "healthy weight" is. Also on the show, I am joined by a previous client and podcast guest, Mindy, who helps answer all the questions. In this episode, I answer the following questions.
Additional resources I mentioned in the podcast: And if you want to work with me to stop binge eating, get your period back and find balance with food and your physique goals - click here to learn more about my services. | |||
| #60 Client Interview: Simran Part 2 | 04 May 2022 | 00:49:15 | |
Hello and welcome to The Binge Eating Dietitian Podcast! My guest for today's episode is a former podcast guest and client, Simran. Our last episode (Episode 24, click here to listen) discussed her exercise break a year ago, and how it helped with her recovery. She joined me again today to share her story of recovery from disordered eating and follow up on her health, period health, relationship to food and body image 1 year later! We discuss:
Simran offers some hard advice, that must be said: “Have faith in the process. Let go of control.” You can follow Simran on IG @simrana14 if you want to ask her any questions! And if you want to work with me to stop binge eating, get your period back and find balance with food and your physique goals - click here to learn more about my services. Or, send me a DM on IG and we can have a no-pressure chat about if this is a good fit for you! | |||
| #59 How to stop an "emotional binge" - Q&A with Elena | 27 Apr 2022 | 00:23:44 | |
Hello and welcome to The Binge Eating Dietitian Podcast! I'm happy to be back today with another solo Q&A episode in which I answer your questions. The topic of this episode is binge eating as a response to uncomfortable emotions, or rather emotional eating. Here’s the question I received on Instagram was; “what to do when you get the urge to eat/blinge when an uncomfortable feeling arises?” In this episode I discuss why “emotional eating” happens and how to shift to feeling more in control and at peace around food both in and out of the moment when the “urge” hits! Resources or past episodes mentioned in this episode:
If you are struggling with binge eating, anxiety around food, and/or a missing period and want to reach health and fitness goals without obsession…I have multiple opportunities to work with me this month! Find the best one for you at this link. Or send me a DM on Instagram with any questions! | |||
| #58 Top 5 mistakes women make in the gym with Mark Breedon | 20 Apr 2022 | 00:40:18 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Today, I'm joined by my friend Mark Breedon (@training.strong.women), who is an online strength coach for women. Mark's focus when working with women is making them stronger and building healthy habits instead of weight loss or aesthetics. During this episode, we discuss 5 main mistakes/struggles for weight lifting women and how to overcome them so you can reach fitness goals without binge eating, losing your period or feeling consumed by food and exercise! Are you looking for a strength coach who can help you become confident, healthy and strong? Check out Mark's Instagram page! If you are struggling with binge eating, anxiety around food, and/or a missing period and want to reach health and fitness goals without obsession…I have multiple opportunities to work with me this month! Find the best one for you at this link. Or send me a DM on Instagram with any questions! | |||
| #57 How long does it take to stop binge eating? | 13 Apr 2022 | 00:37:54 | |
I’m back with another impromptu Q&A today to answer more questions you've asked on Instagram! Throughout this episode, I answer your questions about:
Resources or past episodes mentioned in this episode:
If you are struggling to stop binge eating, period loss and want to reach health and fitness goals without obsession… I want you to know you don’t have to do this alone. Freedom with food is possible! To schedule an Initial Consult click here! You can reach me via Instagram DM if you have any questions about this episode or would like to find out which program is right for you. | |||
| #56 Physique goals & binge eating with Natalie Malafronte | 06 Apr 2022 | 00:53:11 | |
My guest on today's episode is someone I have been following on Instagram for awhile. Natalie (@body_by_natalie) is a Macro and Strength Coach based online, she began her personal training journey in her teen years and later turned it into an online business. Her specialty is helping those stuck in diet culture. She helps them lose weight, gain muscle, and become stronger by making dieting less frustrating. Join Natalie and me as we discuss:
This episode goes into more depth on the differences and nuances of intuitive eating, flexible dieting, and how to track macros from the perspective of a professional working 1:1 with clients. Make sure you check out Natalie's Instagram page and follow her! You can reach out to Natalie to find out more about her 1:1 coaching if you have specific training and fitness goals while tracking macros to feel more in control. If you are struggling to stop binge eating, get your period back without the pill and want to reach health and fitness goals without obsession… I want you to know you don’t have to do this alone. Freedom with food is possible! You can reach me via Instagram DM if you have any questions about this episode or would like to find out which program is right for you. | |||
| #55 Got my period back but still binging! - Q&A with Elena | 30 Mar 2022 | 00:22:50 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Today, I have a quick Q&A episode where I answer questions I've been asked recently on Instagram. Although I try my best to answer them "rapid-fire", I still love to talk! In today's episode, I'm going to answer these two questions:
Keep an eye out for more Q&As coming up this month, where I will answer more of your Instagram questions! If you are ready to stop binge eating, get your period back, and overcome food restriction, body image issues to develop a healthy relationship with food and exercise, then my 1:1/Group Coaching hybrid program is for you! Enrollment is open now until April 4th. Don’t miss this opportunity. Take your next step in your recovery, click here If you have questions about the program, or want to find out what program is right for you, send me a DM on IG! | |||
| Body Positivity, Fat Liberation, Health at Every Size - my thoughts | 29 May 2024 | 01:22:09 | |
💖 “All bodies are beautiful!”
🎊 “Let’s celebrate and accept larger bodies!”
🙅🏼♀️ “Intentional weight loss doesn’t work!”
😡 “You’re promoting obesity!”
🙄 “Just eat more and exercise less…have more discipline”
❌ “Stop pretending…no one wants to be fat”
👆The conversation around weight, health and body image today is highly polarized.
If this has confused you on your own journey to stopping binge eating, getting your period back and finding balance with food and fitness…I want to help you find the middle ground.
In this week’s episode I give my opinions on this debate and specifically address:
You will walk away from this episode having more clarity on what it looks like to prioritize health and fitness without obsessing over your weight…
…and how to navigate all the conflicting opinions about weight, body image and health.
If you want support to stop binge eating, get your period back and find balance with food and fitness - my group program ✨NORMAL EATER✨is open for enrollment at $69 per month.
It goes to full price ($99 per month) on June 18th.
Click here to learn more about the group program and my other services: bit.ly/elenakwebsite
DM me at @elenakunickird on Instagram Email me at elena@elenakunicki.com
RESOURCES FROM THIS EPISODE:
Body Positivity Definition - https://dictionary.cambridge.org/us/dictionary/english/body-positivity
Fat Acceptance Movement - https://centerfordiscovery.com/blog/fat-acceptance-movement/#:~:text=Or%2C%20rather%2C%20a%20%E2%80%9Cfat,loudly%20fat%20without%20being%20apologetic.
Health at Every Size Website - https://asdah.org/haes/#:~:text=The%20Health%20at%20Every%20Size%C2%AE%20Principles%20promote%20safe%20and,on%20weight%20or%20weight%20loss.
Resources on radical acceptance: Radical Acceptance by Tara Brach
Resources on shame and trauma:
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| #54 Client Interview: Alex | 23 Mar 2022 | 00:49:12 | |
Hello and welcome to The Binge Eating Dietitian Podcast! On this episode of the podcast, my past client Alex shares her journey to food freedom and disordered eating recovery! Alex talks about her struggles with body image and eating issues since she first started trying to lose weight as a senior in High School. She shares her journey to recovery and what it was like working with me in my Group Program! We discuss:
Alex shares what she would have told the version of herself before choosing to diet; “You’re never going to be happy with yourself. With the mindset that I was in, I was never gonna be happy with how I look. I would tell her to wake up.” And if you’re ready to fully recover from your relationship with food and put your physical and mental health first, my group/1:1 hybrid program is for you! Enrollment is now open. Take your next step in your recovery, click here If you have questions about the Binge & Period Recovery Community, or want to find out what program is right for you, send me a DM on IG! | |||
| #53 Client Interview: Mindy | 16 Mar 2022 | 00:44:45 | |
Hello and welcome to The Binge Eating Dietitian Podcast! “I had to learn to love myself regardless of what my body looks like. I had to find ways to like love myself outside of what my body looked like.” - Mindy In this episode, I’m joined by my client Mindy, to discuss her rollercoaster ride over the years with body image, food, weight loss and losing her period. Mindy started working with me a little over 6 months ago, and today she shares with us about what led her to begin her journey towards food freedom and period recovery! We discuss:
If you are hesitant to start your recovery, Mindy wants you to know that you have everything to gain and nothing to lose. Check out Mindy's Instagram profile here, and if you have any questions for her, drop her a DM! If you’re ready to fully recover your relationship with food and put your physical and mental health first, my group program is for you! Enrollment is now open. Take your next step in your recovery, click here If you have questions about the Binge & Period Recovery Community, or want to find out what program is right for you, send me a DM on IG! | |||
| #52 Body Confidence, Fat Loss & Starvation Mode - Q&A | 09 Mar 2022 | 00:41:50 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Today I have another special Q&A episode where I answer some more questions that I've received on Instagram.
If you are ready to fully recover your relationship with food and put your physical and mental health first, my group program is for you! Enrollment is now open, we begin April 4th! Take your next step in your recovery, click here If you have questions about the Binge & Period Recovery Community, or want to find out what program is right for you, send me a DM on IG!. | |||
| #51 The Nuances of Bodyweight & Health with Dan Feldman | 02 Mar 2022 | 01:02:15 | |
In this episode, I talk with Dan Feldman (@powerlifterdietitian), a friend and fellow dietitian who does an excellent job of presenting research on controversial topics! A Registered Dietitian with a master's degree in human nutrition, Dan is also a personal trainer, competitive powerlifter and has his own telehealth practice. He is also a nutrition and health researcher for examine.com. Dan answers some questions I often get asked by clients:
In this episode, we also discuss:
Key Takeaways:
Make sure to follow Dan @powerlifterdieititan for all things related to nutrition research and content! If you're experiencing binge eating, food anxiety, or missed periods, you can work 1:1 with me here to take the next step in your recovery. Apply here If you have questions about this podcast or if you are a good fit to work with me, send me a DM on IG! Resources for this episode: BMI and mortality risk:
Fitness improves health at any body size:
Intentional weight loss reducing mortality in those with obesity vs “healthy weights” | |||
| #50 Natural Weight Loss & Gentle Nutrition After Binge Recovery - Q&A | 23 Feb 2022 | 00:38:59 | |
Hello and welcome to The Binge Eating Dietitian Podcast! In this special Q&A episode, I answer two important questions related to binge & period recovery. But before we dive into this episode, I encourage you to go back and listen to these past episodes to learn more about weight gain (episode 41), how weight stabilizes throughout binge eating recovery and what hypothalamic amenorrhea (HA) is (episode 14). 1. How long does it take for “overshoot” weight to naturally come off after recovery?
2. What is the balance between prioritizing whole nutritious foods and dieting…between eating intuitively and just eating whatever you want all the time?
If you're experiencing binge eating, food anxiety, or missed periods, you can work 1:1 with me here to take the next step in your recovery. Apply here If you have questions about this podcast or if you are a good fit to work with me, send me a DM on IG!. Research mentioned in this episode: | |||
| #49 Client Interview - Tanya | 16 Feb 2022 | 01:01:08 | |
“Weight gain is not a bad thing. Weight gain can be a good thing. Buy the bigger jeans. Enjoy the pasta!” - Tanya On today's podcast, I'm joined by Tanya, a former client and friend. After completing my program, I asked her to join me and share her experience with disordered eating, recovery, and everything she's learned along the way. Tanya started working with me 8 months ago and in this episode, she talks about how she has in her words “FINALLY become free of my disordered eating”! Something that she has struggled with for 20 years! Here's what Tanya and I talk about:
Tanya shares how she came to accept her weight gain, stretch marks, and cellulite in her recovery process. Finding a way to embrace them, and to be proud of them as a reminder of her recovery! Over the course of 8 months, she applied my proven methods and was able to move forward through the difficult process of recovery and even explained how my program actually saved her life. If Tanya’s story inspired you or if you are struggling with disordered eating, click here to learn more about the program & fill out an application towards the next steps in your recovery. If you have questions about my Group Program, or want to find out if my program is right for you, send me a DM on IG!. | |||
| #48 Returning to the gym after an exercise break | 26 Jan 2022 | 00:50:02 | |
Hello and welcome to The Binge Eating Dietitian Podcast! On today's podcast, I'm happy to welcome back Liv! Together, we discuss returning to exercise after taking a break during a binge or period. Liv is a past client, friend, business woman, and personal trainer. While working with me, she recovered from HA (hypothalamic amenorrhea - which is the loss of period from under eating, over exercising and stress). She has now been in recovery for 9 months! To hear her recovery story, click here. Now she helps women enjoy fitness and healthy living without dieting. Her goal is to help as many women as she can enjoy fitness and get back into exercise post-HA and in recovery from disordered eating. In this episode, Liv and I talk about:
We chatted about a few options for you to use if you are interested in tracking your period through period recovery; Kindara, Natural Cycles and Temp Drop. You can find Liv on Instagram @liftedwithliv_ and @livgeraci Click here to learn more about the program & fill out an application towards the next steps in your recovery. If you have questions about my Group Program, or want to find out if my program is right for you, send me a DM on IG!. | |||
| #47 The Two Phases of Binge Recovery | 19 Jan 2022 | 00:35:39 | |
If you have been wondering about joining my Group Program, today’s episode is for you. You'll find out what it's like to be in the program and my methods to recover from binge eating, get your period back without the pill, and find balance with nutrition and fitness. This podcast discusses the two phases of my proven method to help clients stop bingeing, get their periods back, and find freedom and peace with food so they can be their happiest, healthiest selves. 1. Deconstruction Phase
2. Building Phase
This episode will give you some good insight into how you can start to work through binge eating issues, not getting your period, eating issues, and the relationship between your body and food. In addition, you will become familiar with how to start working on your own to overcome those issues. Interested in joining my Group Coaching Program? January is the final month to sign up. If you have any questions about my Group Program, or want to find out if my program is right for you, send me a DM on IG! | |||
| #46 Going "all in" to stop binge eating | 12 Jan 2022 | 00:27:35 | |
Hello and welcome to The Binge Eating Dietitian Podcast! On today’s podcast, I’m going to talk about the concept of going “all in” to stop binge eating once and for all. This method can also be effective for restoring your period without the pill, squashing hunger and food thoughts, being free of food anxiety, and becoming an intuitive eater. Resources mentioned during this episode:
In this podcast, I talk about how I help my clients stop binge eating, get their periods back, and make peace with food.
If you’ve been already stuck in the baby steps phase for a long time and you are just delaying stepping out of your comfort zone - this is your nudge to go ALL IN! My Group Coaching Program is open where I guide you through the entire process to stop binge eating and get your period without the pill so you don’t have to feel alone, confused or afraid that you’re doing it wrong. Click here to fill out an application. | |||
| #45 Body compliments and binge eating | 05 Jan 2022 | 00:25:04 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Happy 2022!!! During this solo podcast, I talk all about body compliments and binge eating. Listen in as I talk about the 3 ways that body compliments show up and contribute to the binge eating struggle and journey to recovery:
Then I give you solutions to be FREE from this obsessive hold that body compliments can have on you at every stage of binge recovery. Plus journaling prompts to help you see and analyze your thoughts so you can be more aware and more likely to break free from binge eating and find peace with food! I would really love to hear your reflections, what you were thinking when you were writing or listening to the podcast. You can send me a DM on Instagram. If you are a woman who’s struggling with bingeing, missing periods, food anxiety and want to get to a place where you can have a healthy relationship with food AND feel healthy, happy, and fit… My Group Coaching Program is for YOU! Limited spots available! Click here to fill out an application. Send me a DM and we can talk more about what’s a good fit for you! | |||
| Depression, Perfectionism and Disordered Eating Recovery with Sarah Dosanjh | 22 May 2024 | 01:00:49 | |
Rates of depression among people who struggle with disordered eating are high.
I see this come up in my clients in two main ways:
➡️ Depressive symptoms increasing as they try to eat more and exercise less to stop binge eating, get their periods back and regulate their hunger and cravings
➡️ Depression worsening body image issues or being triggered by body image triggers that come up in recovery
For many clients, depression improves immediately as they start changing the behaviors that were causing them to feel like a prisoner to obsession and anxiety around food.
For others, more support is needed.
If you’re struggling with depression in disordered eating recovery - this does not always mean you are doing something WRONG.
Restrictive eating and compulsive exercise can be coping mechanisms.
When we release them…sometimes the stuff we REALLY need to confront in order to heal and live our healthiest, happiest lives comes flooding in.
And that often doesn’t feel good at first.
You are not alone.
To discuss this topic I brought Sarah Dosanjh (The Binge Eating Therapist) on the podcast, a therapist out of the UK who specializes in binge eating.
We cover:
To learn more from or contact Sarah: Instagram: @the_binge_eating_therapist Website: https://thebingeeatingtherapist.com/# Podcast: Life After Diets Youtube: https://www.youtube.com/@TheBingeEatingTherapist
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| #44 Holiday Survival Guide | 22 Dec 2021 | 00:35:43 | |
Hello and welcome to The Binge Eating Dietitian Podcast! Christmas Eve is just 2 days away! Regardless of whether you celebrate Christmas, you may still be experiencing anxiety, fear, and worry as you approach holidays, family and friend gatherings, social events, etc. First of all, you are not alone! Most of my online audience, current clients, and past clients have also struggled and experienced these feelings around this time of year. In this podcast, I share 4 main struggles you may face around food this holiday season, along with my tips and strategies so that you can feel more freedom, happiness, presence, and peace of mind.
Hopefully these tools will help lessen your fear and anxiety through the next few weeks. I will be on Instagram checking my DMs throughout the holidays, feel free to send me a DM if you’re struggling and need support. If you are a woman who’s struggling with bingeing, missing periods, food anxiety and want to get to a place where you CAN have a healthy relationship with food, food freedom AND feel healthy, happy, and fit… My Group Coaching Program is for YOU! Click here to apply. | |||
| #43 Client Interview: Molly | 15 Dec 2021 | 00:45:20 | |
Hello and welcome to The Binge Eating Dietitian Podcast! I'm so excited to have Molly on the show. Molly is a past client from England, who I worked with for 6 months earlier this year. Molly shares her disordered eating recovery story with us. It was a long process: from leaving home to attend University, seeking ways and putting rules around food to avoid the Freshman weight gain in the first year of University, when she recognized the signs of bingeing to trying a variety of diets. She shares it all in this episode! We discuss:
To anyone who is in a similar position, who thinks they’ve tried everything and will never stop bingeing, Molly says; “you are not alone. When you connect with and know that there are other people going through the same things as you, that gives you hope that you’re not going to be stuck in it forever.” If you are struggling to stop binge eating, get your period back without the pill and want to reach health and fitness goals without obsession… I want you to know you don’t have to do this alone. Freedom with food is possible! | |||
| #42 Integrative & Functional Nutrition + Disordered Eating with Sara Van der Zwaag | 08 Dec 2021 | 00:39:46 | |
Hello and welcome to The Binge Eating Dietitian Podcast! I am excited to welcome back another previous guest, Sara Van der Zwaag. She is joining me for this special episode to discuss Integrative and Functional Nutrition and how this field can contribute to and inflame disordered eating issues. Sara has worked her way through recovery from disordered eating and is now a holistic health coach, where she runs Sunflower Health & Wellness, a coaching practice that helps others heal from restriction, binge eating, and negative body image. Listen in as we cover the following topics and how Integrative and Functional Nutrition can contribute to disordered eating:
You can follow Sara on Instagram and Pinterest, as well as on Facebook as Sara Vander Zwaag where she posts LOTS of really great and uplifting content! Visit Sara's website to learn more about her 1:1 coaching program, holistic health, health at every size, relaxed nutrition and intuitive eating. If any questions arise during this episode, feel free to DM me on Instagram. If you are struggling to stop binge eating, get your period back without the pill and want to reach health and fitness goals without obsession… I want you to know you don’t have to do this alone. Freedom with food is possible! | |||