Explore every episode of the podcast The Binge Eating Dietitian Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| #203 Goodbye + What to Do When You Have the Urge to Lose Weight | 05 fƩvr. 2025 | 00:36:20 | |
This is the last episode of The Binge Eating Dietitian Podcast š. Ā We discuss the reasons why the podcast is ending and what to expect moving forward from me and my services as a dietitian. Ā I also answer a listener question about what to focus on when you have the urge to lose weight but you donāt want to go to an extreme like you did in the past that was unhealthy. Ā Sending so much love. Ā Thank you. Ā Contact me: elena@elenakunicki.com Ā Resources from this episode:
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| #202 Client Interview: Rachel | 24 janv. 2025 | 01:16:32 | |
In this episode I interview past client Rachel - mom of 3, business owner, and fellow health and fitness lover who has ALSO struggled with her relationship with food and body image. Ā In this episode we cover Rachelās entire story, including:
Ā We also go over several tangible body image tips to support you in your journey to TRUE health and PEACE with food. Ā As always, email me with any questions or feedback! Ā š² Contact me: Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Ā Follow me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide | |||
| #201 Binge Eating in Men vs Women | 10 janv. 2025 | 00:46:03 | |
This episode is NOT only for men!Ā Ā Gals - youāll also learn whatās causing your binge eating and how to stop getting the urge to binge, and have more understanding for any men in your life who might be struggling. Ā Hereās a preview: Ā Main differences in how men might experience binge eating vs women:
Ā Similarities between the two sexes:
Ā I talk more about these differences and how to target each of the 3 main root causes of binge eating in this episode! Ā Give it a listen and Iād love to hear your feedback or additional questions - feel free to send me an email. Ā š² Contact me:Ā Ā Ā Email me at elena@elenakunicki.com Learn more about my 1:1 coaching and nutrition counseling services: bit.ly/elenakwebsite Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide Ā š©š¼āš« Resources for this episode:
Link an article Marci Evans food addiction article: https://marcird.com/food-addiction-what-does-the-research-say/ | |||
| #200 Birth Control and Bone Loss: Should I Take it if I Lost my Period? | 03 janv. 2025 | 00:24:12 | |
This week weāre chatting about oral hormonal contraceptives (aka the birth control pill) and bone loss. Ā This is a common recommendation I see for my clients whoāve lost their period after eating less, exercising more or losing weight. Ā Sometimes, theyāre blood tests will show low estrogen levels, and since prolonged exposure to low estrogen can lead to a decrease in bone density, some doctors will prescribe the birth control pill to protect bone. Ā While itās true: the research to date (that Iām aware of, at least) shows that oral hormonal contraceptives CAN protect against further bone loss, this does not always mean starting the pill ASAP is necessary - and it can actually be unhelpful. Ā Hereās who I DO recommend the pill to in order to prevent further bone loss: Ā Those who are not yet ready to start the period recovery process (eating more, exercising less, and allowing weight gain) or are doing it very slowly, making small changes. Ā Hereās who I do NOT think this is a good idea for: Ā Those who are ready and willing to *significantly* increase their calorie, carbohydrate and fat intake, and decrease intensity/frequency/duration of exercise. Ā This is because these behaviors are the things that are going to bring your estrogen levels back up and protect your bones. Ā And do not carry the same side effects that the birth control pill does for many women of increased depression/anxiety, increased appetite and cravings, water retention and weight gain. Ā These side effects can be very difficult when youāre already trying to work through deeply held body image issues, as well as letting go of restrictive behaviors around food or compulsive exercise which served as emotional coping mechanisms. Ā Listen to the full episode for more deets and let me know if you have any questions! Ā š² Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide Ā š©š¼āš« Resources for this episode: Ā Birth control and bone health: Ā This Is Your Brain on Birth Control by Sarah E. Hill, PhD: https://www.sarahehill.com/ | |||
| #199 Self Compassion (Don't Roll Your Eyes!!) | 02 janv. 2025 | 00:54:59 | |
DONāT SKIP THIS ONE! Ā I know self-compassion can seem woo-woo and spark a lot of eye-rolling from my high achieving, perfectionistic peeps but guess whatā¦ Ā ā¦you need it the most. Ā Especially if youāre struggling with binge eating or constant anxiety around food and your weight. Ā Most issues with food go back to body image. Ā And most issues with body image go back to a lack of self-compassion. Ā Self-compassion is not about telling yourself lies about how beautiful and successful you are even when you donāt believe them. Ā Itās about having a HEALTHY vs TOXIC relationship with yourself. Ā It literally makes everything in your life better - from your mental and physical health outcomes, to your relationship with yourself, to your ability to reach health and fitness goals in sustainable and life-enhancing ways. Ā Thereās tons of research to back it up. Ā Iām no expert on self-compassion, but itās something Iāve studied a bit over my years as a disordered eating/eating disorders dietitian. Ā In this episode of The Binge Eating Dietitian podcast I share more about self-compassion, what it is, why it matters, and practical tips on how to grow this skill so you can have a better relationship with food, your body and exercise. Ā Enjoy and HAPPY NEW YEAR! Ā š² Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide Ā Resources for this episode:
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| Other People's Food and Body Comments: How to Cope | 20 dƩc. 2024 | 00:48:15 | |
When you begin working on healing your own food and body issues, you realize just. How. fucked. Up. our society is on this front. Ā All of a sudden you notice how much EVERYONE is talking about dieting, body weight and body shape. Ā And it impacts all of us differently.Ā Ā Some of my clients are EXTREMELY triggered - having to remove themselves and hysterically cry, then struggling with anxiety and guilt around food and their body for several days after. Ā Others find them mildly annoying, depressing, or stress-inducing. Ā Either way - I like to hold the standard of becoming UNTRIGGERABLE. Ā People can make whatever comments they want about yours or other peopleās food and bodyā¦and YOU feel armed with the tools and solid mindset to brush it off and move on. Ā Of course, for many of us, this will require some work in therapy to resolve some of the deeper underlying issues like low self-worth and trouble regulating emotionsā¦but itās possible. Ā In this episode, I give my 2 cents on how to cope with food/body comments (especially relevant over the holiday season). Ā Here are the highlights: Ā When we feel triggered by food and body comments made by others, itās because of a thought or emotion that it brings up inside US. Ā Their comment didnāt hurt us, our thoughts in response to the comment did. Ā It poked an OPEN (hint: unhealed) wound inside of usā¦showing us thereās a deeper issue we need to work through to feel more at peace around food and our body image in ALL situations. Ā Commonly triggering food and body comments includeā¦
Ā Thoughts these might bring up within us:
Ā Unhealed issues this might be triggering:
Ā To feel at peace and confident, even in the face of these comments, we need to address our THOUGHTS as well as our EMOTIONS. Ā (Remember: Iām a dietitian, not a therapist! This is just some potentially helpful info that Iāve gleaned after a few years working with clients on their relationship with food and body image) Ā Creating reframed thoughts Ā Thought replacements (aka mantras or affirmations) typically work when they feel TRUE to you. Ā They cause an emotional shift when you hear, read, write or speak them out loud. Ā I created reframes for each of the above ānegativeā thoughts to help you along! Ā āMaybe I should go on that diet tooā Ā āIāve tried many different diets in the past and they did not work for me long term. They just made me feel more obsessed and out of control around food and Iām not the only one. A large percentage of diets fail.ā (will attach resources on this in the shownotes) Ā āWhat if theyāre judging me?ā Ā āLet them. Itās scary to think about people judging me. But we all judge each other, and Iām not in control of other peopleās thoughts and actions. I consciously let go of control of other peopleās judgments and me and focus on living MY best, healthiest life based on the signals of my own body.ā Ā āI wish I could lose weight like that tooā Ā āMost weight loss attempts fail, because many people go about it in an overly rigid and restrictive way. I am healing from chronically focusing on weight loss and my body, mind and metabolism need a break so I can develop a healthy and stable system again. Weight loss may be possible for me to do in a healthy way in the future, but for right now itās not the right thing for me.ā Ā āNo one thinks my body looks good, I wish I was getting that praiseā Ā āItās hard and sad to feel like other people are not valuing you as much as someone else because of your body. That does not mean I am any less of a person. There is more to my life than how I look and what other people think about my body. I intentionally refocus on the things that REALLY matter to me in life - like genuine connection with other humans, my health, my interests and passions, and the experiences I want to have.ā Ā āI feel worthless, undesirable, not good enoughā Ā āOther people do not decide my worth. I will be desirable to the RIGHT people for me. I will be āenoughā for the right people for me. Itās okay to feel sad, and I need my own compassion and love in these moments more than ever.ā Ā *Physically holding yourself and imagining yourself like a little girl and another part of you is a warm loving mother comforting you Ā āI wish I looked like thatā Ā āEveryoneās body is different. I acknowledge the part of me that wants to look like that AND Iām going to work with whatās been given to me and develop MY best body. Which will include being healthy and not obsessive and overly restrictive around food.ā Ā āAnything that would cause me to sacrifice my health, happiness, or relationships is not right for me.ā Ā āI want that attention and praiseā Ā āItās normal for me to want that validation. I can feel this pain in this moment and not make snap decisions from this place. If I want to make changes to my body, I must do so in a grounded way that will not cause me to ignore my hunger, over-exercise my body to the point of injury or illness. ā Ā āThere will always be someone who looks ābetterā than me and gets more praise and validation. I can keep focusing on improving myself and reaching goals that I set, but if I canāt cope with the feeling of someone being better than me I will never be at peace! I can practice now by letting myself feel this feeling with compassion.ā Ā āIf they think THEY look bad/fat what does that make me?ā Ā āTheir judgments of their own bodies have nothing to do with me. They may or may not be judging me, but their opinions of my body have no meaningful impact on my life. I keep focusing on being my healthiest, happiest, best self and trust that the people meant for me will love me and want to spend time with me regardless of how I look.ā Ā āI better make sure I eat carefully so I can keep this bodyā Ā āI never ignore strong hunger or cravings. I allow my body to be whatever weight it needs to be when I am healthy with a good relationship with food. I do not sacrifice my relationship with food in order to keep or achieve a certain physique.ā Ā āMaybe I shouldnāt be eating thisā¦ā Ā āOther peopleās food choices and food opinions have nothing to do with my own physical, emotional and psychological needs around food. I focus on getting enough carbs, proteins, fats, fruits and vegetables, being FLEXIBLE with my intake, allowing myself to eat the foods I love regardless of nutritional quality, not ignoring strong hunger cues or cravings, and not holding any pressure-filled rules that make me feel stressed around food.ā Ā āWhat if theyāre judging what Iām eating?ā Ā āLet them.ā (see previous reframes) Ā āI should be eating betterā¦ā Ā (see previous reframes) Ā āWhat if they think Iām a fat, unhealthy slob instead of fit and disciplined?ā Ā āIt feels uncomfortable to imagine they might be thinking that, and it doesnāt change that this is what I need to do for my body. I remind myself of the reasons why Iām approaching food and exercise the way that I am right now, and I let go of control of other peopleās judgments and feel the discomfort that comes along with that.ā Ā FEELing and processing difficult emotions Ā Food/body comments and the thoughts we have in response to them typically cause some pretty uncomfortable emotions. Ā We can find more peace by learning how to hold, feel and ādigestā these emotions so they can flow like a wave in the sea and pass more easily. Ā It often helps to get into the body, which can in turn decrease our stress hormones and calm the mind. Ā Suggested tools:
Ā I recommend choosing 1-3 of these tools and practicing them daily, so that once youāre in a difficult emotional experience you can call on them more easily. Ā Woooof!! Ā That was a lot. Ā Hope this helps Ā Wishing you a peaceful and joyful holiday season š Ā -Elena Ā š² Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Learn more about my group program + fill out an application: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide
Intuitive movement resource (releasing emotions through movement): Kat Beck (https://www.instagram.com/katbeck/) Ā Research Studies: Ā Dieting increases the likelihood of subsequent weight gain: https://pubmed.ncbi.nlm.nih.gov/25608460/ Ā Most people regain weight after intentional weight loss: https://pmc.ncbi.nlm.nih.gov/articles/PMC5764193/ Ā Weight cycling worsens cardiometabolic health: Ā Dieting often leads to regaining the weight plus MORE - (see study, and this one)
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| #197 The 80/20 Rule and Disordered Eating | 13 dƩc. 2024 | 00:45:26 | |
Hey all! Ā This week on the pod Iām talking about the 80/20 approach to nutrition. Ā For those of you who donāt know, this is an approach to eating designed to prioritize health and nutrition-related goals without being overly perfectionistic. Ā The general concept: make 80% of your diet whole, minimally processed, nutrient-dense foods, and you donāt need to stress about the other 20% - eat what you want. Ā While I love this as a strategy for general health and nutrition, I donāt see it being helpful for most of my clientās struggling with disordered eating. Ā This is because disordered eating usually involves high degrees of perfectionism and obsession around what, how much and when one eats. Ā When you give these clients a āruleā? Ā Theyāre going to use all their willpower to follow it PERFECTLYā¦and these unrealistic and inflexible expectations often lead to under eating, binge eating, or unhealthy guilt and anxiety around food. Ā In this case, we need to focus on re-developing the skill of intuitive eating and healing our relationship with food so we can let go of fears around weight and eating and approach 80/20 in a *truly* flexible way. Ā In this episode I break down:
Ā Give it a listen and let me know what you think! Ā If you like the show - I would so appreciate you leaving a rating and review! Ā š² Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Learn more about my group program + fill out an application: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide Ā Metabolic Adaptation Episode: https://elenakunicki.libsyn.com/metabolic-adaptation-the-lasting-effects-of-your-1200-calorie-diet-days Ā Hyperpalatable Foods Episode: https://elenakunicki.libsyn.com/hyperpalatable-foods-how-to-trust-yourself-around-them | |||
| Hair Loss & Disordered Eating: Why it Happens + How to Fix It | 06 dƩc. 2024 | 00:43:59 | |
Hair loss is a not-fun symptom that can occur with disordered eating. Ā Under-eating, overexercise and the mental stress of a poor relationship with food take a physical toll on the body. Ā ALL systems are impacted - and that can include our hair. Ā Iāve seen hair loss occur in my clients both during their food restriction and overexercise, and as they are eating more and resting more in recovery. Ā It can be especially frustrating during recovery. Ā Youāre already facing your fear of weight gain, your body is usually changing, and then you have hair loss to deal with on top of everything š. Ā The good news is - thereās a reason why this happens and your hair will grow back once the root issue is resolved. Ā In this episode I discuss:
Ā Give it a listen and Iād love to hear your feedback! Ā š² Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āSubmit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 Ā āØ Learn more about my group program + fill out an application: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide Ā Resources for this episode:
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| Body Confidence vs Food Freedom: Do I Have to Trade One for the Other? | 29 nov. 2024 | 00:43:05 | |
As you probably already know, in my private practice as a dietitian, I work with clients whoāve successfully lost fast and achieved their ādream bodyāā¦ Ā ā¦but itās come at the expense of their mental and physical health. Ā Theyāve dieted their way to constant food thoughts, missing periods, digestive issues and urges to binge eat. Ā They get to a point where they desire food freedom - to feel at peace and free around food. Ā When they find my content telling them that in order to get there they have to let go of control over their weight and give themselves full permission to eatā¦they think differently. Ā Wonāt this mean Iām just going to gain a bunch of weight and hate my body again? Ā Theyāre afraid theyāll have to trade body confidence for food freedom. Ā In this episode I tell you the cold hard truth about this topic. Ā The highlights:
Ā Enjoy and as always - Iād love to hear your comments/questions/feedback! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Learn more about my group program + fill out an application: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide | |||
| 7 No BS Tips to Not Binge Over the Holidays | 22 nov. 2024 | 00:36:52 | |
This week on the pod Iām sharing some REAL tips on how you can enjoy your holiday season completely free from the urge to binge. Ā I know it might sound too good to be true, and youāve probably already tried a million things to not act on the urge to binge. Ā My approach is different. Ā Itās not about finding ways to NOT eat when that urge hits. Ā Itās about getting to the root cause and eliminating the urge all together. Ā If you started binge eating after losing weight or getting fit - this episode is for you. Ā The 7 tips are: Ā #1: Start disordered eating recovery NOW (this is going to involve actually acknowledging you HAVE disordered eating and that the solution is not to just āhave more willpowerā) Ā In the podcast episode - I define what recovery means in depth. But basically, it involves 3 steps:
Ā #2: Implement a mental health morning routine Ā I recommend: 5-10 minutes of mindfulness meditation to ground your mind and body. Writing out any thoughts that are causing anxiety or guilt around food and reframing them to statements that feel more true, compassionate or aligned with how you WANT to feel. Ā #3: Eat consistently throughout your day - donāt skip meals Ā 3 meals, 2 snacks, starchy carb/protein/fat in each of them, eating something within 1-2 hours of waking and going to bed, and eating every 2-3 hours throughout the day are good places to start. Ā #4: Expect uncomfortable fullness in the beginning - thatās normal. Ā Your mental hunger is going to be higher than what your physical stomach is used to, these cues will regulate over time as you continue to honor your hunger and cravings. Ā #5: Stop body checking - hide the scale, cover the full length mirrors, peel yourself away from the mirror Ā #6: Focus on physical self-care behaviors like prioritizing sleep, moisturizing your skin, and creating an ambience of cozy/calm in your home Ā #7: Open up to your trusted and loving family and friends about whatās going on with you and the process you are following Ā More details in the episode itself + supportive free resources in the show notes! Ā Hope this helps and sending lots of love. Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Learn more about my group program + fill out an application: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating āØ Free meal guide: bit.ly/bprmealplan āØ Free workbook: bit.ly/ekfreeguide | |||
| The Moment Your Fitness Journey Turned Disordered (+ How to Prevent it From Going There Again) | 15 nov. 2024 | 00:34:32 | |
This was my story and Iāve heard it HUNDREDS of times from women Iāve worked with over the years: Ā You grow up feeling obsessed or insecure about your body. Ā You lose weight (usually through an intentional fitness/weight loss journey but sometimes due to illness, grief or a traumatic event). Ā You experience an INFLUX of compliments and you LOVE what you see in the mirror. Ā You become *anxiously attached* to this resultā¦your subconscious mind says: āI MUST KEEP MY BODY LOOKING THIS WAY. AT. ALL. COSTS.ā Ā āThis is the momentā Ā You start restricting food to the point of ignoring your human needs. Ā ā”ļø Physical needs - hunger cues/cravings ā”ļø Emotional needs - connecting with others over food ā”ļø Mental needs - enjoying food for pleasure, honoring cravings, feeling flexibility and freedom in what you can eat Ā Symptoms start developing as the bodyās (smart) way of trying to get its needs met: Constant food thoughts Extreme hunger/cravings Binge urges Missing periods Slowed digestion (constipation, bloat) Ā If you can relate to this story and are experiencing these symptoms nowā¦play with me for a sec. Ā šŖ Letās turn back time and consider an alternate reality with the same original circumstances: Ā You learn healthy coping skills to deal with your body image issues. Ā You get into fitness and make some conscious changes to your diet *without* restricting in an unhealthy way. Ā You lose fat and build muscle. Ā You experience the flood of compliments and the pride in how your body looks. Ā The voice comes in: āWE MUST KEEP THIS BODY AT ALL COSTSā, but this timeā¦ Ā ā¦itās no longer so intense. Ā And youāre AWARE of it. Ā Your CONSCIOUS (smart, higher brain) comes in and says: Ā āWe hear you - AND we need to still meet our needs.ā Ā āOur bodies will be exactly what theyāre supposed to be when we are taking care of our needs.āĀ Ā āAnything that would require us to sacrifice mental or physical health is not truly going to bring us health/happiness and is not sustainable.ā Ā āI will accept wherever my body ends up when Iām meeting my needs and I understand these things will change with time.ā Ā You may practice *restraint* around food to try to maintain your physiqueā¦but it does not lead to restriction. Ā You: Continue to honor hunger cues Continue to honor strong desires for food, and pull back when cravings are not as strong Donāt obsess or stress over eating socially or spontaneous eating experiences because you know these are non negotiables for your lifeĀ Ā Negative symptoms DONāT develop because your body and mind feel safe. Ā You donāt think about food between meals. Ā Your hunger and cravings ebb and flow but donāt feel intense most of the time. Ā Urges to binge do not develop. Ā Periods remain normal. Ā Digestion remains healthy. Ā And you proceed on your merry way to enjoying a full life feeling confident in your skin and at peace around food šš¼. Ā āØ YOU CAN STILL GET TO THIS PLACE NOW āØ Ā You can effectively turn back time by letting go of restriction and healing your relationship with food and body image. Ā Itās been an honor to help hundreds of women get here over the last 5 years, and Iāve done it myself. Ā To learn more about all of this, listen to this episode! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Learn more about my group program + apply: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating | |||
| #192 Stephanie Buttermore's "All In": Is it Right for You? | 08 nov. 2024 | 00:26:33 | |
Stephanie Buttermore is a fitness influencer who in 2019, popularized going āAll Inā. Ā Sheād spent years tracking macros, cutting and bulking, and working to be as lean and muscular as possible. Ā But she was struggling with extreme hunger, irregular periods, and constant thoughts about food. Ā The āAll Inā approach, for her, meant eating to complete satiety, every meal. Ā Eating to satiety means eating until you feel completely content. You genuinely donāt want to eat anything else. Ā Stephanie Buttermore did this for several months and at the beginning was eating over 5000 calories per day. Ā Her Youtube videos showed her VERY physically full, with a distended bellyā¦but feeling satisfied and like she actually could stop thinking about food between meals. Ā She gained weight rapidly in the beginning, then hit a plateau a few months in, and about a year later seemed to lose some body fat naturally. Ā If youāre struggling with binge eating, thinking about food and feeling hungry all the timeā¦ Ā ā¦or youāve lost your period and have a similar background to Stephanie Buttermore, you may wonder if this approach is right for you. Ā As an RD who works with women along the disordered eating/eating disorder spectrum, and have guided MANY clients through the all in processā¦ Ā ā¦I have some thoughts. Ā Who āAll Inā is right for:
Ā Who āAll Inā is NOT right for:
Ā I give lots more detail/nuance and explain the WHY behind each of these points in this weekās podcast episode! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Learn more about my group program + book a free discovery call: bit.ly/normaleater āØ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating Ā Resources for this episode:
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| From 210 lb Weight Loss to Missing Period and Binging: Client Interview Heather | 01 nov. 2024 | 00:55:29 | |
Heatherās story is nothing short of amazing. Ā She went on a MAJOR weight loss journey, losing 210 lbs over 2 years, and then went into the other direction: Ā Restricting food so heavily as she became addicted to the numbers. Ā Leading her to lose her period for a year, and start experiencing out of control episodes of binge eating. Ā She went to Overeaters Anonymous to try to gain control around food - but it didnāt work. Ā Finally she realized - her missing period and urges to binge eat were signs that she was not eating enough food. Ā She took the plunge to join my group program and face her fear of weight gain so she could heal her body from the effects of under eating and find a healthy balance. Ā Now? Ā Sheās stronger than ever in the gym (hello 200 lb deadlift š). Ā Her binge urges are gone. Ā Her period comes every month. Ā And she can finally LIVE a full life again - travel, enjoy delicious food, and make memories with her husband and friends. Ā This is what TRUE health and fitness looks like in my humble opinion. Ā If you want to get inspired af - give this episode a listen! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Learn more about my group program + book a free discovery call: bit.ly/normaleater Ā | |||
| Healing the Anorexic Mindset and Experiencing Pleasure in Life Again with Amy Margolis, LCSW | 25 oct. 2024 | 00:55:56 | |
This week on the podcast I had a licensed clinical therapist, Amy Margolis, share her own story of recovery from anorexia and perfectionism + how she now helps her clients do the same. Ā She talks about the āanorexic mindsetā and how it extends far beyond food. Ā If youāre someone whoās struggling with anxiety, guilt or feeling out of control around food ANDā¦ Ā ā”ļø You always feel like you need to be doing MOREā¦ Ā ā”ļø You need to do a million things to EARN something pleasurable (whether that be rest, food or a shopping spree)ā¦ Ā ā”ļø Youāre highly disciplined and itās brought you success but youāre not able to actually ENJOY the fruits of your labor because you canāt relax and take a breakā¦ Ā ā¦this episode is going to help you. Ā Finding a peaceful and free relationship with food can coexist with being a high-achieving, driven person. Ā But itās going to require you to LET GO OF CONTROL and FACE YOUR FEARS. Ā We talk about: Ā
Ā As someone who has disconnected her perfectionism from food/body/exercise but still REALLY struggles with it in other areas of lifeā¦I really loved recording this and canāt wait for you to hear it. Ā Amyās Resources: Hereās the Memo Book: https://amymargolislcsw.com/new-book-from-amy-margolis-heres-the-memo/ Amyās Website: https://amymargolislcsw.com/ Amyās Instagram: https://www.instagram.com/heres_the_memo/ Ā Contact me (Elena): DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com
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| Eating Disorders vs Disordered Eating: Getting the Support You Need | 18 oct. 2024 | 00:55:46 | |
In school to become a dietitian, I was struggling massively in my relationship with food. Ā Weekly binge episodes that felt like an addict getting their fix - lying, stealing and hiding so I could eat, then crying and feeling depressed for days after. Ā Intense anxiety in any situation that was off my āusual routineā with food - holidays, parties, restaurant meals. Ā I distinctly remember one day, sitting in lecture and learning about eating disorders. Ā The words āAnorexia Nervosaā plastered across the big projector in front of class. Ā Pictured was an emaciated woman standing in front of a mirror that reflected a larger bodied lady back at her. Ā I resonated with all the big 3 eating disorders, but not fully. Ā I had the extreme fear of weight gain of anorexia, but I was never clinically under weight. Ā I had at times fasted, exercised more, or used laxatives after a binge - but not frequently enough to be classified as bulimic. Ā I struggled with the binge eating episodes described in binge eating disorder - but I DID compensate sometimes after a binge. Ā āSoā, I reasoned, āI donāt have any eating disorder. It must really just be a will power issue then.ā Ā And I went back on my not-so-merry way, reading articles from my favorite fitpros every night with advice on how to stick to your plan with food to reach your physique goals. Ā If you can relate, I want you to know these 3 things: Ā ā”ļø Relationship with food is a spectrum from normal, healthy eating to a full blown eating disorder. Ā ā”ļø āDisordered eatingā has serious mental and physical health consequences and requires specific solutions to heal from (hint: not general advice from fit pros or wellness influencers). Ā ā”ļø The vast majority of disordered eating involves food restriction, and you can be unhealthily restricting food while still being at a āhealthy weightā. Ā The sooner you take your issues seriously, the sooner you can be free from them. Ā This episode of The Binge Eating Dietitian Podcast unpacks eating disorders vs disordered eating and gives you resources for healing! Ā Learn more about my group program + book a free discovery call: bit.ly/normaleater Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā Eating Disorder Helplines: Ā AustraliaĀ
New Zealand
United States
Canada
United Kingdom
Ireland
Denmark
Norway
Middle East
South Africa
Project HEAL: https://www.theprojectheal.org/what-program-is-right-for-you
Citations:
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| #188 Obesity Epidemic: Can I Really āTrust My Bodyā? | 11 oct. 2024 | 00:55:41 | |
So last week I sent an email to my list talking about food freedom and fat loss. Ā I said: Ā āFood freedom feels like being in control around food but not NEEDING to control food - because: Ā 1. Itās just not AS exciting anymore (donāt get me wrong I still LOVE food but I donāt feel addicted to it) Ā 2. You trust your body. That when you have more cravings or hunger you must need the food, and you know it will balance out later onā Ā And one of my list members responded. Ā She said: Ā āIf that is the case then why do people become overweight or obese in the first place if they listen to their body? Isn't that the trouble, that listening to our bodies can make us unhealthy, unfit, reduces life span etc?ā Ā VALID. Ā This is basically the biggest fear my clients have when they start my program. Ā They are fit women struggling with binge eating, missing periods and digestive issues. Ā These are all signs of under-eating. Ā And I tell them they need to take a break from exercise and start eating what they want, when they want, until they donāt want anymore food. Ā They're likeā¦uhhh Elena? Arenāt I just going to endlessly gain weight and end up on āMy 600-lb Life?ā But thatās not what happens.Ā Ā Listening to their hunger and giving their bodies temporary rest allows their hormones to heal, their binge urges to go away, and their cravings to decrease. Ā And Iām explaining WHY in this episode of the podcast. Ā Itās truly too long for me to type in an email lol, so I hope you give it a listen. Ā Any questions? Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Click here to learn more + apply for my small group program: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/normaleater Ā Resources for this episode:
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| Free Class: How I Stopped Binge Eating, Got my Period Back and Reach Physique Goals With Food Freedom | 08 oct. 2024 | 00:01:42 | |
Live Class + Q&A - Thursday Oct 10th! (*You can still watch the recording if you're seeing this in the future!) Register, or catch the recording, via this link: bit.ly/howIstoppedbingeeating Ā | |||
| Using Will Power to Stop Binge Eating (The āWinter Arcā Trend) | 04 oct. 2024 | 00:50:31 | |
For 4 years I was trying to stop binge eating. Ā I was a disciplined person. Ā Deanās list 4/4 years at Penn State on track to become a dietitian. Ā Worked out 6 days a week and hit my 10-15k steps daily. Ā Was complimented for my abs, my commitment to āeating healthyā. Ā But behind the scenes: Ā Iād wake up in the morning at least once a week and the despair would sink in as I remembered eating a whole box of cereal, all of my roommates peanut butter pretzels, and going to the store for more food. Ā Throughout those 4 years I tried EVERYTHING POSSIBLE to control the urge to binge. Ā Every piece of content from the fitness professionals I followed that said: Ā Ā āDiscipline equals freedomā!!Ā Ā āJust put your head down and do the workā! Ā āNo one said it was easy - RESIST the hunger if you want to get to your goalsā Ā Would temporarily motivate me and give me a dopamine hit, as I wrote out a plan for how I would eat to lose fat and commit my will power to resisting the urge to binge. Ā ā¦Iād feel so good for those 5 days that I was able to stick to my goals. Ā ā¦and utterly hopeless by the end of the week when I binged YET AGAIN. Ā If you can relate to this - you may have been tempted by the āWinter Arcā trend on Tiktok.Ā It may have given you this sense of hope that if you can use discipline and follow a list of rules for the next 3 months - you can resist the urge to binge. Ā One of my clientās recently brought this trend to my attention - so I decided to do a podcast episode about it. Ā I would have totally jumped on this trend back in my binge eating days. Ā But it wasnāt until I LET GO of rigid control around food, took a break from fat loss and physique goals and started listening to my body's hunger and cravings that I finally stopped binge eating. Ā Iāve been binge-free for 6 years, and Iām still a very disciplined person who loves to push herself hard in the gym. Ā I still am mindful of my physique - I recently made some changes to my diet and lifestyle to loseĀ a bit of fat - but itās not the most important thing to me any more and I WILL NOT sacrifice my mental or physical health, or enjoyment of life in the process. Ā I accept my body at its natural set weight range and understand that certain levels of leanness are just not healthy for my genetic make up. Ā And if you too are tempted by this āWinter Arcā trend as yet another approach to ignore your hunger and cravings and try to ājust have more will powerā... Ā ā¦may I suggest a different approach? Ā I unpack more in this episode! Give it a listen and let me know any questions/feedback Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Click here to learn more + apply for my membership - NORMAL EATER: bit.ly/normaleaterdetails | |||
| Intuitive Eating Didnāt Help Me Stop Binge Eating - At First. Hereās Why | 27 sept. 2024 | 01:00:25 | |
After my 4 year struggle with binge eating, trying desperately to regain the control around food I had at the beginning of my fitness journey, I was fucking done. Ā I finally realized that RESTRICTION was the root cause - my missing periods, uncontrollable urges to eat anything in sight, and chronic constipation and boat were clear evidence of that. Ā But I didnāt know HOW to eat anymore without rules, calorie targets, or a specific diet plan to follow. Ā So I read the book Intuitive Eating and tried to start implementing the principles: Ā Reject the diet mentality! Ā Give yourself unconditional permission to eat! Ā Honor your hunger! Ā Feel your fullness! Ā This all made sense. But when I tried to do these things I felt lost and confused. Ā āAm I really hungry or just bored?ā Ā āI just ate an hour ago but Iām thinking about food a lotā¦I canāt be hungry again?ā Ā āOkayā¦ā *puts down fork mid-meal to assess fullness level* āI guess Iām fullā¦but I still want to keep eating. Fuck it. Letās just open the floodgates and eat everything.ā Ā The binges improved a bit, but still continued. Ā Can you relate to this?? Ā Itās something I see frequently in my clients. I tend to work with women who are very fitness-focused, Type-A, perfectionistic and goal-oriented. They tend towards anxiety and overthinking.Ā Ā I attract you because I AM YOU š - and Iāve found that we need a slightly different approach to the Intuitive Eating framework. Ā When I made these shifts (that Iām sharing with you in this episode), and when my clients make them: Ā Binges IMMEDIATELY stop, food thoughts between meals disappear, periods return on average within 3 months, digestion improves, hunger/cravings hit a peak before settling to their ānormalā levels ANDā¦drumroll please š„ā¦you develop a normal + healthy relationship with food where you can prioritize fitness and physique goals in a way that is actually achievable and does not cause food to consume your life. Ā Here are the shifts: Ā 1ļøā£Fully break the diet mindset - donāt try to satisfy hunger with the ālower calorieā option. This process is not about minimizing calories at all. Trust that your body will decrease your hunger and desire for food overtime when itās got what it needs. Ā 2ļøā£Focus on eating what you want, when you want, until you don't want it anymore. Donāt overanalyze - if thereās even a question if you want to eat or not, err on the side of EATING.Ā Ā 3ļøā£Erase the word āovereatingā from your vocabulary - there is only eating what you want and eating until you feel genuinely satisfied, and yes that might mean your stomach is pretty damn full in the early stages. Ā 4ļøā£Honor all forms of hunger - those that show up in your mind (desires for food) as well as body. Ā Hope this helps! Ā If you want to hear more about my personal story with this (as someone who is now 6 years binge-free and able to prioritize fitness and fat loss goals in a way that does not trigger food anxiety, binge urges or missing periods) Ā + more details on all things discussed in these shownotes - listen to the full episode! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite Ā Resources for this episode:
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| Dietary Restraint vs Restriction - The Key to Reaching Physique Goals Without Binge Eating | 20 sept. 2024 | 00:40:37 | |
If youāre reading this, itās likely because youāre struggling with some combo (or all) of these 4 symptoms: ā”ļøBinge eating ā”ļøMissing periods ā”ļøConstant food thoughts ā”ļøAnxiety/guilt around food Ā You went through a fitness/weight loss journey, felt SUPER in control and āfinallyā confident in your body, but then these issues crept in and itās been a struggle to regain control ever since. Ā The reason youāre struggling with these things? Ā You are engaging in RESTRICTION around food vs RESTRAINT or Intuitive Eating. Ā āļøRestriction = rigid and extreme dietary control to reach or maintain a certain weight or aesthetic goal, or pursue āhealthā.Ā Ā Itās governed by pre-planned rules around what, how much and when one can eat. Ā š¤Restraint = moderate and flexible dietary control to reach or maintain a certain weight or aesthetic goal or pursue āhealthā.Ā Ā Itās focused on general intentions around health/aesthetics that influences food choices and ebbs and flows day to day, moment to moment. Ā šIntuitive Eating = both a 10-step program of healing from chronic dieting/diet culture and eventually a long-term way of life.Ā Ā It focuses on letting go of control over weight and instead listening to hunger and fullness cues, honoring food preferences/cravings, engaging in physical movement for health/feeling goodā¦ Ā ā¦and integrating how different foods make you feel + providing your body the nutrients it needs to thrive as part of decision-making around what/how much to eat. Ā RESTRICTION is associated in the research with feeling out of control around food vs restraint. Ā Intuitive Eating is the MOST associated with a peaceful relationship to eating. Ā So how do you shift from restriction to restraint, you ask? 1ļøā£Focus on becoming an Intuitive Eating FIRST 2ļøā£If youāre struggling with disordered eating or an eating disorder, work with a dietitian to create a plan to eat adequately + consistently throughout the day BEFORE transitioning to intuitive eating 3ļøā£Heal/manage the root causes of low self worth and anxiety that caused you to become restrictive in the first place Ā Want to learn more about all this? Ā I go into lots more detail in this episode. Ā Give it a listen and let me know what you think/any further questions you have! Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā āØ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite Ā Resources for this episode:
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| Taking an Exercise Break to Get Your Period Back | 13 sept. 2024 | 00:51:39 | |
You may have heard before that in order to get your period back with Hypothalamic Amenorrhea (aka a missing period due to under eating, overexercise and/or STRESS)...you need to exercise less. Ā With my clients, I actually recommend taking a FULL exercise break. Ā I believe this to be proven by the data we have on women who lose their periods due to HA, and the BEST path to regaining optimal hormonal health + become truly healthy and fit. Ā I took a 3 month exercise break back in 2018, and have walked hundreds of clients through this process.Ā Ā I break down the what, how and why behind exercise breaks in this episode. Ā An exercise break = Temporarily stopping all structured exercise and only doing low-intensity exercise IF truly desired in the moment. Ā Taking an exercise break helps you get your period back by:
Ā š¤ Evidence to back this up: Ā According to the research conducted by Dr. Nicola Rinaldi (author of the book No Period Now What), women whoā¦
Ā ā¦were most likely to regain their cycles. Ā Other reasons an exercise break is helpful (especially for those who are also struggling with binge eating and constant food thoughts):
Ā What reincorporating exercise after a break looks like:
Ā I go into loooots more detail and nuance in this episode - so give it a listen if you want to learn more! Ā Click here to learn more about my coaching programs + free resources: bit.ly/elenakwebsite Ā Contact me: DM me on Instagram @elenakunickirdĀ Ā Ā Ā Ā Email me at elena@elenakunicki.com Ā Resources for this episode:
https://elenakunicki.libsyn.com/returning-to-the-gym-after-an-exercise-break (Returning to exercise after a break) | |||
| Seeing a "Bad Photo" of Yourself - 9 Ways to Cope | 06 sept. 2024 | 00:38:05 | |
So youāve seen a ābadā photo or video of yourself. Ā You were kind of shocked at what you saw, it doesnāt match with how you think you look. Or itās āworseā than what you thought. Ā Youāre picking apart certain parts of your body - your face, your belly, your arms - and maybe judging them as āfatā or āuglyā.Ā Ā A COMMON response is to say: āOmg. Something needs to change. Itās time to start working out more, eating less, or doing a new diet so I can lose weight and change these parts of my body.ā Ā This is where many peopleās disordered eating begins. Ā They reactively restrict food and move more to lose weight. Ā They lose sight of their overall values, hobbies and interests in life. Ā They lose sight of their mental and physical needs to be holistically healthy. Ā They ignore their hunger cues and follow rigid, unsustainable food rules. Ā Periods go missing, they think constantly about food, they isolate themselves from social situations, friends and family to stick to their eating and exercise schedule and avoid temptation to eat. Ā And eventually, in most cases, they start losing control around food and/or experiencing full blown episodes of binge eating. Ā Then have to continue restricting/dieting to āmake upā for the binge. And the cycle repeats. Ā If you can relate, here are 9 ways to cope with seeing a ābad photoā of yourself in a HEALTHY WAY (that allows you to maintain a good relationship with food): Ā
Ā *All of this is not to say that you canāt want to change how your body looks in a healthy way. Ā But it only *really* works when led with self-love and respect for your bodies above all else, not desperation. Ā For more on this? Ā Listen to the full episode! Ā Other episodes disscussed in this one: How to Pursue Fat Loss and Physique Goals in a Healthy Way Ā Contact me: DM me on Instagram @elenakunickird Email me elena@elenakunicki.com Ā Learn more + apply for 1:1 coaching: bit.ly/ekprivatecoaching | |||
| Irregular Periods with Disordered Eating? Recommended Lab Work | 28 aoƻt 2024 | 00:36:58 | |
If youāre struggling with disordered eating as well as period problems - Iāve got some information to help you. Ā My clients are women who have a history of dieting, losing weight and undergoing a āfitness journeyā, after which they start struggling with missing or irregular periods as well as binge eating or constant food thoughts. Ā 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: Ā āYou probably have PCOSā Ā āYouāre just super fit! Itās normal for fit women to lose their periodsā Ā āWeāll just get you on the pill to regulate your cycleā Ā If you can relate - youāre 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! Ā Well in this episode of the podcast, Iām sharing how you can do that. Ā SCROLL TO THE BOTTOM OF THIS PAGE TO FIND THE SUGGESTED LAB WORK IN DETAIL. Ā Above all though, I want you to know that you donāt need ANY of this testing to start the process of healing your relationship with food. Ā Regardless of whatās 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. Ā Hope you enjoy the episode! Sending love! Ā Contact me: Email at elena@elenakunicki.com DM me on Instagram at elenakunickird Ā Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite Ā Resources from this episode:
Ā SEE RECOMMENDED LAB WORK BELOW š Ā
Ā 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) AdrostenedioneĀ 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 Ā Lab work/assessment Ā 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 Ā 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. Ā | |||
| "Am I Hungry or Bored?" - 3 Tips to Stop Boredom Eating | 21 aoƻt 2024 | 00:41:32 | |
My clients often struggle with listening to and TRUSTING their hunger cues. Ā After years of dieting and controlling their weight, theyāre more used to following external food rules than their bodies. Ā This not only leads to things like missing periods, digestive issues, food obsession and binge eatingā¦ Ā ā¦it also leads them to ask the question āam I REALLY hungry? Or am I just bored?ā Ā šµāš«When theyāre sitting at their desk working and canāt stop thinking about the pre-prepped asian chicken and rice they made for lunch (despite not feeling physical hunger pangs yet) Ā š“ 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. Ā If this is you, read on. š Ā You see, āboredom eatingā is FAR more likely to happen when you have a history of restricting food. Ā Under eating and rigid food rules make us hungrier, with more cravings š¬. Ā It increases the pleasure and comfort we get from eating which makes us more likely to reach for the ice cream carton when emotional šØ. Ā The solution? Ā Is not to ātry not to eatā š. Ā (As if that ever worked long term anyways) Ā Instead, I have 3 tips for you:Ā Ā 1ļøā£ ALLOW yourself to eat when bored Ā 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. Ā 2ļøā£ Follow the āregular eatingā principle Ā 3 meals, 3 snacks, with all 3 macronutrients in them (starchy carbs š„, fats š„ and protein š³) evenly spaced throughout the day. Ā 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) Ā 3ļøā£ Address other common causes of boredom eating such as ADHD and lack of pleasure/fulfillment in life Ā ā¦but address these in ADDITION to stopping food restriction, not in replacement because you are afraid of weight gain.Ā Ā Thatās even more of a sign that restriction is likely the main root cause of your āboredom eatingā and the true work you need to do to find freedom and peace with foodĀ ā¤ļø. Ā I explain all of this in more detail on this episode š¤! Ā Hope you love it. Ā If you want to contact me with any questions: Ā Email at elena@elenakunicki.com DM me on Instagram at elenakunickird Ā Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite Ā Get the Binge Eating & Period Recovery Meal Plan: bit.ly/bprmealplan Ā Resources for this episode:
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| Client Interview: Emily (Part 2) | 14 aoƻt 2024 | 00:57:44 | |
Past client Emily is back on the podcast this week sharing her 1 year update. Ā She went from being so obsessed with āhealthyā eating that she was deathly afraid of sugar and dairy šā¦ Ā ā¦to casually saying yes to ice cream on a date for the experience, and naturally not finishing it š¤·š¼āāļø. Ā From feeling literally possessed by a demon during her binge episodesā¦ Ā ā¦to sitting in disbelief that she ever even had the urge to binge š¤Æ(thatās how at peace she feels around food). Ā From feeling constant pressure to exercise to burn calories šš¼āāļøš°and maintain a certain physiqueā¦ Ā ā¦to going for runs at 10 PM after work because she GENUINELY WANTS TO and enjoying a post-workout meal with zero fear about eating ātoo lateā. Ā This is a juicy one - you get fantastic insight into what life looks like when you truly, fully heal your relationship with food, body image and exercise. Ā
Ā Hope it helps! Ā Email at elena@elenakunicki.com DM me on Instagram at elenakunickird
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| #179 Metabolic Adaptation: The Lasting Effects of Your 1200-Calorie Diet Days | 07 aoƻt 2024 | 00:39:57 | |
ā”ļø You think youāve stopped restricting food, but youāre still struggling with binge eatingā¦ Ā ā”ļø Youāre baffled as to why your period is missing because youāre at a āhealthy weightā and think you eat enough... Ā ā”ļø You have a history of a ārestrictive periodā where youāre like:Ā Ā š¤ āYea. I was definitely under eating and overexercising back thenā¦ā Ā š” ā...but now Iām fine! I eat way more. I allow myself to eat less healthy foods in moderation. I just canāt STOP eating them once I start. Why canāt I just be ābalancedā?!?!ā Ā If you resonate with any of theseā¦youāre not alone. Ā š” Thereās a scientific explanation for what youāre experiencing. Ā Itās called Metabolic Adaptation. Ā Basically, itās how your body decreases the calories you burn and tries to drive you to eat more when it senses that it doesnāt have enough long term (body fat) or short term (glycogen aka stored blood glucose) energy stored. Ā Metabolic Adaptation feels like:
Ā How do you correct Metabolic Adaptation? Ā ā THROUGH EATING MORE FOOD Ā I go over all of this, including how to recover from Metabolic Adaptation so you can feel like a normal person around food again and more easily maintain a healthy, fit body fat percentage for YOUR unique body in this episode! Ā Give it a listen if this topic interests you and email or DM me with any questions Ā Email at elena@elenakunicki.com DM me on Instagram at elenakunickird Ā Learn more about my 1:1 coaching and group program: bit.ly/elenakwebsite Ā Resources for this episode:
Non-exercise Activity Thermogenesis: https://www.ncbi.nlm.nih.gov/books/NBK279077/ | |||
| Why You Binge on Sweets + How to Stop | 31 juil. 2024 | 00:46:33 | |
š¢ āI was a fat child who loved food too muchā Ā š« āIām just addicted to sweetsā Ā šŖ āIām always just going to have to try to control myself around themā Ā ā¬ļø I couldnāt be around sweets without spiraling into a binge episode, and these were my real thoughts as to why. Ā š¬I always loved sweet foods as a child, but it wasnāt until I started dieting that I started feeling obsessed and out-of-control around them. Ā If you can relate - know youāre not alone. Ā š Iām 6 years free from the urge to binge and can naturally eat sweets in moderation using little to no will power. Ā Sometimes I eat more sweets, sometimes less but overall I donāt even have a big sweet tooth anymore š¤·š¼āāļø.Ā Ā And I donāt stress about them AT ALL š¤Æ. Ā I truly never thought I would get here when I was in my 4 year battle with food š. Ā š¤ In this episode Iām sharing how I did this and how Iāve helped hundreds of my clients do the same. Ā This is not bullshit or something that only worked for meā¦ Ā ā¦itās an evidence-based process of healing your relationship with all foods including the ones weāre told are āinherently addictiveā š. Ā Hope it helps! Ā Learn more about working with me 1:1 or in a group setting: bit.ly/elenakwebsite Ā Let me know any feedback/questions by contacting me: Email is elena@elenakunicki.com DM me on Instagram at @elenakunickird Ā Resources from this episode: Free binge eating & period recovery meal plan: bit.ly/bprmealplan | |||
| From 3 Month Exercise Break to Crossfit Competition | 24 juil. 2024 | 00:56:58 | |
In 2018 I took a 3 month break from exercise.Ā Ā No lifting.Ā Ā No cardio.Ā Ā I didnāt even go for walks unless I GENUINELY wanted to (which I didnāt in the beginning). Ā This was part of healing from the previous 4 years of under-eating and overexerciseā¦ Ā ā¦which led me to lose my period, struggle with massive binge eating episodes at least once per week, and feel controlled by my obsession with food. Ā Now, 6 years later? Ā Iām about to compete in my first Crossfit competition.Ā Ā I train HARD and often, and Iāve even done some two-a-days in preparation. Ā I fucking love it. Ā And I continue to maintain a healthy period and a peaceful relationship with food. Ā So how does this apply to you? Ā I want to share with you how I got here - all the way from my exercise break to pushing my body hard again. Ā Because I know, if youāre anything like me or my clients, you LOVE fitness. Ā You love the feeling of pushing your limits and showing yourself what youāre capable of physically, you love the confidence that this bringsā¦ Ā ā¦and youāre ready to get more fit than youāve ever been but this time WITH freedom and peace around food. Ā So in this episode Iām doing just that. Ā Hope you enjoy it! Ā Iād love to hear your feedback or follow up questions. Ā DM me on Instagram at @elenakunickird Email me at elena@elenakunicki.com Learn more about my services to help you stop binge eating, get your period back and find your healthy balance with food and fitness here: bit.ly/elenakwebsite Ā Resources for this episode:
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| Unconditional Permission to Eat - What, Why and Troubleshooting | 17 juil. 2024 | 01:02:13 | |
If youāve been consuming my content you hear me say this all the time. Ā The KEY step to stopping binge eating and getting your period back without the pill is to let go of ALL food rules and give yourself unconditional permission to eat. Ā What does this mean? Ā Eating WHAT you want, WHEN you want, until you DONāT WANT ANYMORE. Ā Whatās the purpose of giving unconditional permission to eat? Ā
Ā However, doing this is NOT easy. Ā There are a lot of fears and struggles that come up when trying to eat freely after years of being governed by food rules and feeling out of control. Ā In this episode I am troubleshooting these common struggles for you: Ā ā”ļø Binges getting worse ā”ļø Telling the difference between binging and extreme hunger ā”ļø Feeling sick to your stomach or extreme digestive issues ā”ļø Feeling so distressed, guilty, upset, overwhelmed by how much and what youāre eating ā”ļø Feeling physically lethargic, bloated, depressed, bad body image ā”ļø Eating so much āunhealthy foodā and thinking āthis canāt be healthyā ā”ļø Not feeling satisfied Ā Let me know any feedback/questions by contacting me: Email is elena@elenakunicki.com DM me on Instagram at @elenakunickird Ā Learn more about my 1:1 coaching, single sessions or my group program via this link: bit.ly/elenakwebsite Ā Resources Referenced in this episode:
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| Daily Meditation and Journaling Routine for Binge Eating & Period Recovery | 10 juil. 2024 | 00:41:50 | |
The basic steps to being completely free from the urge to binge, getting your period back without the pill and stopping constant food thoughts are: ā”ļøStop dieting ā”ļøGive yourself full permission to eat ā”ļøListen to ALL of your hunger cues (mental and physical) ā”ļøTake an exercise break Ā But the REAL work? Ā Is coping with the negative thoughts and DIFFICULT AS FUCK emotions that come up when you implement these steps. Ā šBody image struggles Ā š±Catastrophic thoughts of spiraling into never ending weight gain and an unhealthy, sedentary lifestyle Ā š The fear of what other people will think of your changing body Ā Coping with these experiences WITHOUT reverting back to calorie counting, eating less, or exercising more before your body has got the rest it needsā¦ Ā ā¦aka the same behaviors that lead you to binge and lose your period in the first placeā¦ Ā ā¦is THE THING that gets you through to the other side: Ā Free from binge eating for THE REST OF YOUR LIFE. Ā Maintaining a healthy menstrual cycle and thus good overall hormonal health. Ā And able to crush your fitness goals and feel confident in your body while still enjoying a full life without food anxiety. Ā In this episode I lay out the exact daily mindset routine I recommend to clients (and followed myself) to get you through the hard stuff and through to the other side. Ā I hope you enjoy! Ā Click here to learn more about my group and 1:1 coaching programs: bit.ly/elenakwebsite Ā DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com | |||
| My Last Binge, How I Broke Free and How You Can Too | 03 juil. 2024 | 00:39:23 | |
July 4th, 2018 was my last binge. Ā And on this weekās episode I tell the story of what it looked and felt like. Ā I also share the exact steps I took over the following months that allowed me to fully heal from my disordered eating, get my period back and now be 6 years binge-free. Ā I donāt use will power to resist the urgeā¦I just have no desire or thoughts of binge eating anymore and I feel completely normal and at peace around food. Ā Then, I cover the number one thing you can do on the 4th (or any other fun plans you may have this week) to prevent a binge from happening. Ā Youāll leave this episode feeling less alone in your struggles with food, and with clarity on WHY this is happening + how to stop it FOR GOOD. Ā Hope it helps, and let me know any feedback or questions you have! Ā Email me at elena@elenakunicki.com DM me on Instagram @elenakunickirdĀ
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| āI feel fatā - How to Cope | 26 juin 2024 | 00:58:07 | |
One of the worst things a woman in our culture can feel is āfatā... and thatās sad. Ā In our minds, āfeeling fatā is synonymous with feeling worthless, unloveable and unwanted. Ā Feeling this way can lead us to:
Ā If you have struggled with this feeling, the latest episode is for you. Ā I cover 6 tips for you to be free from this feeling and feel confident in your body WITHOUT resorting to behaviors around food and exercise that will lead you to binge or f*ck up your hormones:
Ā If you find the podcast helpful, please leave a rating and review by clicking here and scrolling down to where it says āWrite a Reviewā: https://podcasts.apple.com/us/podcast/the-binge-eating-dietitian-podcast/id1541348229 Ā Learn more + apply for āØ1:1 coaching āØ: bit.ly/ekprivatecoaching Ā Resources discussed on the podcast: Self Compassion by Kristin Neff Ā | |||
| Client Interview: Lauren | 19 juin 2024 | 01:03:45 | |
In this weekās 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. Ā We cover topics like:
Ā This will be a super inspiring, relatable and motivating episode to help bring you closer to TRUE health and fitnessā¦ Ā ā¦which includes a peaceful relationship with food. Ā Interested in working with me? Ā Click here to learn more about your options for getting support. Ā DM me on Instagram with any feedback on the podcast or questions @elenakunickirdĀ Or email me at elena@elenakunicki.com | |||
| Mental Restriction: The Hidden Cause of Your Binge Eating | 12 juin 2024 | 00:39:52 | |
Food restriction does not just look like eating 1000 calories a day and wasting away to nothing. Ā Rigid food rules are one of the number one factors shown to contribute to binge eating in the eating disorder literature. Ā There are 3 types of food rules:
Ā In this episode Iā¦
Ā Click here to listen to the episode where I define binge eating: https://elenakunicki.libsyn.com/defining-binge-eating Ā Click here to learn more about my group program, āØNormal EaterāØ: bit.ly/normaleaterdetails Ā Email me: elena@elenakunicki.com DM me: @elenakunickird | |||
| Is HIIT training bad for women's hormones? + what a healthy amount of exercise looks like | 05 juin 2024 | 01:05:05 | |
Exercise is a stressor on your body. Ā If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from. Ā But if youāre not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as Iād venture to say āØmost women arenātāØ, that high intensity exercise can turn into a negative stressor that breaks your body down. Ā Systems like reproduction can shut down to conserve energy. Ā 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. Ā I also discuss what a āhealthyā amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life. Ā Enjoy! Ā Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails Ā Email me at elena@elenakunicki.com DM me on Instagram @elenakunickirdĀ Ā Ā Ā Resources for this episode: Ā 8 week HIIT protocol improved PCOS outcomes: Ā Ā HIIT leads to reduced testosterone and increased estrogen in young women: Ā 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 Ā Exercise guidelines:Ā Ā Ā https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162 Ā 10,000 steps per day recommendation: Ā https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819 Ā https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058 Ā Blue Zones physical activity level: Ā chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf Ā Alyssa Olenick podcast interviews: https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/ Ā Dr. Peter Attia: | |||
| Body Positivity, Fat Liberation, Health at Every Size - my thoughts | 29 mai 2024 | 01:22:09 | |
š āAll bodies are beautiful!ā Ā š āLetās celebrate and accept larger bodies!ā Ā š š¼āāļø āIntentional weight loss doesnāt work!ā Ā š” āYouāre promoting obesity!ā Ā š āJust eat more and exercise lessā¦have more disciplineā Ā ā āStop pretendingā¦no one wants to be fatā Ā šThe conversation around weight, health and body image today is highly polarized. Ā If this has confused you on your own journey to stopping binge eating, getting your period back and finding balance with food and fitnessā¦I want to help you find the middle ground. Ā In this weekās episode I give my opinions on this debate and specifically address:
Ā You will walk away from this episode having more clarity on what it looks like to prioritize health and fitness without obsessing over your weightā¦ Ā ā¦and how to navigate all the conflicting opinions about weight, body image and health. Ā If you want support to stop binge eating, get your period back and find balance with food and fitness - my group program āØNORMAL EATERāØis open for enrollment at $69 per month. Ā It goes to full price ($99 per month) on June 18th. Ā Click here to learn more about the group program and my other services: bit.ly/elenakwebsite Ā DM me at @elenakunickird on Instagram Email me at elena@elenakunicki.com Ā RESOURCES FROM THIS EPISODE: Ā Body Positivity Definition - https://dictionary.cambridge.org/us/dictionary/english/body-positivity Ā 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. Ā 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:Ā Radical Acceptance by Tara Brach Ā Resources on shame and trauma: Ā | |||
| Depression, Perfectionism and Disordered Eating Recovery with Sarah Dosanjh | 22 mai 2024 | 01:00:49 | |
Rates of depression among people who struggle with disordered eating are high. Ā I see this come up in my clients in two main ways: Ā ā”ļø 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 cravingsĀ Ā ā”ļø Depression worsening body image issues or being triggered by body image triggers that come up in recovery Ā 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. Ā For others, more support is needed. Ā If youāre struggling with depression in disordered eating recovery - this does not always mean you are doing something WRONG. Ā Restrictive eating and compulsive exercise can be coping mechanisms. Ā When we release themā¦sometimes the stuff we REALLY need to confront in order to heal and live our healthiest, happiest lives comes flooding in.Ā Ā And that often doesnāt feel good at first. Ā You are not alone. Ā 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. Ā We cover:
Ā To learn more from or contact Sarah: Instagram: @the_binge_eating_therapistĀ Website: https://thebingeeatingtherapist.com/# Podcast: Life After Diets Youtube: https://www.youtube.com/@TheBingeEatingTherapist
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| Coping with Difficult Symptoms in Binge Eating & Period Recovery | 15 mai 2024 | 00:43:01 | |
When you start trying to eat more and rest more to stop binge eating and get your period backā¦some difficult symptoms can come up. Ā The most common ones I see with clients are:
Ā This can be SUPER frustrating for my clients, they think āisnāt the point of doing this to feel BETTER? Maybe I should stopā¦ā š„ Ā If you can relate or want to learn more about this subject - this episode is for you! Ā I break down where each of these symptoms come from and how to cope with them so you can through to the other side BINGE FREE, with a regular period and able to pursue health and fitness in a way that truly ADDS to your life rather than detracts from it. Ā Enjoy! Ā Click here to learn more about 1:1 coaching: bit.ly/coachingwithelena Ā Articles referenced in this episode: https://edinstitute.org/blog/2013/5/25/pain-i-why-is-there-so-much-in-recovery https://www.adaptedtofamine.com/ Ā Somatic Practitioners referenced in this episode:Ā @katbeckĀ @kiana.reeves Ā Self-abdominal massage for digestion: | |||
| How to Pursue Fat Loss and Physique Goals in a Healthy Way | 08 mai 2024 | 00:59:45 | |
Your current approach to physique goals and fat loss isnāt workingā¦thatās why youāre here. Ā In this episode I teach you how to pursue aesthetic goals and intentional fat loss WITHOUT spiraling into the issues youāre currently struggling with: Ā Binge eating Ā Missing Periods Ā Constant food thoughts Ā And anxiety around food. Ā This is a step-by-step process and I go through each one in depth: Ā Step 1: Heal your relationship with food FIRST Step 2: Accept your body at itās healthy, natural weight Step 3: Prioritize health and fitness WITHOUT aesthetic goals - to feel healthy, strong and good Step 4: Let your body settle at itās set point weight Step 5: Define your non-negotiables and red flags Step 6: Approach it from a āis this something I can sustain long term?ā Step 8: Go slow and steady Step 9: Be flexible. Donāt have a hard and fast goal of āIām gonna lose x amount of weight by x date Ā Hope it helps! Ā If youāre ready to get support to FINALLY be free from binge eating, get your period back so you can reach fitness and physique goals without obsessionā¦and more importantly live your LIFE beyond food and weightā¦ Ā ā¦my group program NORMAL EATER is for you. Ā Click here to learn more + apply: bit.ly/normaleater Ā Make sure to get your application in before May 13th - thatās when the program starts! Ā Follow me on Instagram @elenakunickird Email me at elena@elenakunicki.com | |||
| How to Not Binge at Social Events | 01 mai 2024 | 00:40:20 | |
Cinco De Mayo and lotās of other social events are on the horizon as Summer approaches and the weather gets nicer. Ā And with that? Brings LOTS of binge triggers. Ā Social events are one of the most common catalysts for binge eating episodes in my clients. Ā The alcohol. Ā The hyper-palatable foods. Ā The ābeing off your routineā. Ā But these are not the REASONS why youāre binge eating. Ā Itās possible to be completely FREE from the urge to binge in these situations so you can actually enjoy yourself, be present and make fun memories. Ā You can do this by addressing the ROOT cause. Ā In this episode I cover WHY binge eating is happening in response to these triggers and 6 specific tips to help you enjoy upcoming social events feeling at peace and in control around food. Ā JOIN US on Zoom for the FREE Binge Eating & Period Recovery Class (one slot on Thursday May 2nd and another on Friday May 3rd) Ā Click here to learn more + sign up: bit.ly/ekfreeclass Ā Message me on Instagram @elenakunickird Email me at elena@elenakunicki.com Submit a question for a future episode: https://forms.gle/YZoCWL3RiZHxYgBo8 Ā | |||
| Navigating Pregnancy with Disordered Eating and Body Image Struggles | 24 avr. 2024 | 00:40:27 | |
āIāve gained more weight in the first trimester than my doctor says I shouldā¦š¬ā Ā āThis body doesnāt feel like mine anymoreā Ā āI can barely even go for a walk without EXTREME fatigue, I feel so weak and lazy šā Ā āIām insanely hungry and I know youāre not supposed to āeat for twoā, this canāt be okayā Ā āIām scared to be pregnant and gain weight even though I want a family šā Ā My pregnant or soon-to-be-pregnant ladies out there with a complicated relationship with food, your body and fitnessā¦sound familiar?? Ā This podcast episode is for you!! Ā I am NOT in the market to become a mom anytime soonā¦so I thought Iād bring my friend and colleague Sara Vander Zwaag on to chat with you. Ā Sara is a Holistic Health Coach who specializes in helping women be free from disordered eating and improve their physical and mental health without all the restriction and guilt. Ā In this episode, youāll learn:
Ā If youāre interested in learning more from Sara, email her at sarasunflowerhealth@gmail.com or checkout her website, sunflowerhealthcoaching.com Ā Follow her on Instagram @sara_sunflowerhealth Ā Apply for her group coaching program: https://docs.google.com/forms/d/1-aOXT_qSPmM9Xy7LEfgv36bwjcfoJp-E_3eHK0K1gjM/viewform?fbclid=PAZXh0bgNhZW0BMQABptcBJ60KQoLboB3wdHtyPpXN7Ma9DWkUTMD5sgijMlccNoPZvBrdIaMehQ_aem_Ac2tPX9uTakPyud4Nq3IeVnHXhDNZ5SBA2L1hQZUDIsyeAMGVmNHCISzUyBy0K8M4w8&edit_requested=true Ā PS: to download my (Elena here š) FREE Binge & Period Recovery Meal Planā¦click here: bit.ly/bprmealplan Ā | |||
| Ozempic and "Food Noise" | 17 avr. 2024 | 00:44:15 | |
Iām getting annoyed with these posts talking about how weight loss medications like Ozempic are the solution to āfood noiseā... Ā ā¦with no mention of the fact that SO MANY WOMEN struggle with constant food thoughts and extreme cravings because of chronic dieting, a restrictive mindset around food, and under eating. Ā I WAS ONE OF THEM. Ā And have worked with hundreds of clients whoāve eliminated these nagging, obsessive thoughts about food through learning how to eat enough for THEIR unique needs and healing deeply held limiting beliefs around food and body image. Ā So I decided to do a podcast episode on it. Ā This episode is here to help you make an INFORMED CHOICE about whether or not to take these medications. No pressure or judgment either way.Ā Ā I try my best to put my biases at the door while helping you identify:
Ā Enjoy and feel free to DM me on Instagram @elenakunickird with any questions! Ā Or send me an email at elena@elenakunicki.com Ā FREE Binge & Period Recovery Meal Plan: bit.ly/bprmealplan 1:1 Coaching: bit.ly/coachingwithelena Ā Citations: | |||
| #163 Hyperpalatable Foods - How to Trust Yourself Around Them | 10 avr. 2024 | 00:54:32 | |
šāWe live in an environment that promotes obesityā Ā š„øāThe food industry intentionally creates these foods so that you canāt stop eating themā Ā š©āThese foods are addictingā¦I just donāt have enough willpower to stop binging on them!ā Ā Anyone with a pulse in our society has heard these things over and over again. Ā The solutions weāve been offered up are to cut out these high-sugar, high-fat foods, be VERY careful around them and only allow ourselves on special occasions. Ā But this doesnāt seem to be working very well. Ā And for my clients who are Type-A, perfectionistic women who have achieved high levels of āhealth and fitnessā... Ā ā¦but are behind the scenes feeling obsessed and/or out of control around foodā¦ Ā ā¦this messaging around processed foods like chips, sweets, and ice cream is only making their issues worse. Ā In this episode I break down: ā”ļøHow hyperpalatable foods impact our hunger cues and weight ā”ļøHow our culture influences our relationship with these foods ā”ļøHow to build a healthy relationship with these foods so you donāt overeat them but also donāt restrict them to the point of making yourself want them more Ā Enjoy and feel free to DM me on Instagram @elenakunickird with any questions! Ā Or send me an email at elena@elenakunicki.com Ā FREE Binge & Period Recovery Meal Plan: bit.ly/bprmealplan 1:1 Coaching: bit.ly/coachingwithelena Ā Set point theory study: Ā This is not the study I was initially referencing but I wasnāt able to find it - this one is talking about similar things though! Ā | |||
| #162 Why You Can't Stop Thinking About Food + How to Stop | 03 avr. 2024 | 00:51:11 | |
Iāve gotten a few questions in my Instagram DMs lately about constant food thoughts and the mismatch when you feel PHYSICALLY satisfied but canāt stop thinking about and wanting chips, chocolate, cereal, peanut butter, etc. šµāš« Ā So this episode dives into MENTAL HUNGER and how to regulate it so you can become a NORMAL EATER. Ā Ya knowā¦someone who can just eat when theyāre hungry, stop when full and move on with the damn day š. Ā Listen in to learn:
Ā We also talk about the 3 characteristics of normal, healthy eatersā¦ Ā ā¦so you can see what to aspire to on your path to being FREE from binge eating, getting your period back without the pill and being healthy and fit without obsession š. Ā If you love the podcast - please leave a rating and review!! It helps me so much and I would really appreciate it. Ā ā”ļøClick here to learn more + apply for 1:1 coaching: bit.ly/coachingwithelena Ā ā”ļøClick here to get my FREE guide āØHow to Stop Binge Eating and Get Your Period BackāØ: bit.ly/ekfreeguide Ā ā”ļøClick here to submit a question for the next podcast: https://forms.gle/zyyc2MMksyeMHwjVA Ā Follow me on Instagram @elenakunickirdĀ Ā Ā Ā Email me: elena@elenakunicki.com | |||
| What I Learned from Binge Eating & Amenorrhea (my interview on the Nourishing Women Podcast) | 27 mars 2024 | 00:38:47 | |
This is a super special episode because the dietitian whoās practice I WORKED WITH back in 2018 to heal MY binge eating, missing period and f*cked up relationship with food is interviewing ME on her podcast. Ā Full circle moment. Ā I share my story and what I learned from years of body image issues, losing weight and getting fit, living the ābodybuilder lifestyleā and spending 4 years feeling absolutely consumed and out of control with food. Ā If you can relate to my story - this episode is going to educate and inspire you to move forward to a HEALTHY and FREE relationship with food, exercise and your body. Ā We discuss:
Ā ā¦and SO MUCH more!! Ā Learn more about Victoria and her practice here: @nourishingmindsnutritionĀ Ā Ā Nourishing Women Podcast nourishingmindsnutrition.com Ā Get my FREE guide: How to Stop Binge Eating + Get Your Period Back, here: bit.ly/ekfreeguide Ā Apply to work with me 1:1 - bit.ly/coachingwithelenaĀ Ā Follow me on Instagram: @elenakunickird Ā Ā Ā Ā Submit a question to be answered on the podcast! https://forms.gle/tWMSohjBSkgYCtKU8 | |||
| #160: 7 Signs Your Period is Returning | 20 mars 2024 | 00:29:13 | |
If you lost your period after losing weight, exercising more, or eating ācleanerā and you want to get your period back so you can be TRULY healthyā¦this one is gonna interest you. Ā Itās always super exciting when my clients start seeing these signs because itās an affirmation that theyāre doing the RIGHT thing for their bodyās by giving themselves more food, more rest and more permission to eat the foods they love and crave. š„° Ā I hope learning these 7 signs helps you better understand your menstrual cycle and gives you progress measures to look for as you embark on your period recovery journey! Ā I also answer this listener question on this episode: Ā šāwhat if someone has a special diet like keto or low carb and does not mind not eating carbs and does not crave them so much. you say about eating carbs in recovery time (allowing myself everything) do i need to force myself to eat pasta or bread if i dont miss it?ā Ā If you loved this episode, please consider leaving a rating and review! It helps more people find the podcast š». Ā PS: My group program NORMAL EATER is now open for enrollment. Ā This is a 6 week experience where Iāll be guiding you + a group of maximum 9 other women through the process of FINALLY being free from binge eating, getting your period back without the pill, and finding peace and balance with food and exercise. Ā āEnrollment closes on March 26th. Ā Click here to learn more + fill out an application! *before March 26th, 2024 Ā Ā Click here to submit your questions to be answered on a future podcast episode! Ā https://forms.gle/uQoFjEbEWBhv9F677 Ā Episodes referenced in this podcast: Ā | |||
| Do THIS instead of Low FODMAP to help your IBS | 13 mars 2024 | 00:52:58 | |
Itās SUPER common for my clients who struggle with constant food thoughts, binge eating, and missing periods to ALSO struggle with digestive issues. Ā ā¦then to be diagnosed with IBS in their Gastroenterologistās office and handed a āLow FODMAP dietā sheet š. Ā If something similar happened to you - youāre gonna want to listen to this episode.. Ā For someone whoās struggling with symptoms like food anxiety, urges to binge and missing periodsā¦a VERY restrictive diet like Low FODMAP is often the exact OPPOSITE of what you need. Ā The vast majority of people with disordered eating also struggle with digestive issues...because of the STRESS and MALNUTRITION that under eating, over exercising and restrictive food rules cause! Ā The last thing you need in this situation is more restrictions. Ā So in this episode, weāll be covering:
Ā Enjoy! Ā Click here to join my FREE class March 14th or March 15th where Iāll be going over the 7 steps you need to to take to stop binge eating, get your period back and become TRULY healthy and fit: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/binge-freedom-period-recovery-call Ā Click here to submit your questions to be answered on a future podcast episode! Ā https://forms.gle/uQoFjEbEWBhv9F677 Ā | |||
| FREE Class March 14th & March 15th! Binge Freedom & Period Recovery | 11 mars 2024 | 00:01:48 | |
Iām doing a FREE class March 14th and March 15th called āØBinge Freedom & Period Recovery: The 7 Steps to FINALLY be free from binge eating, get your period back without the pill and reach fitness and physique goals without obsession Ā Click here to sign up: bit.ly/ekfreeclass Ā Submit a question for me to answer on the podcast: https://forms.gle/1nbreb65vwbrD9Qv6 Ā Follow me on Instagram @elenakunickird Follow me on Tiktok @elenakunickird | |||
| What to do When the Urge to Binge Hits | 06 mars 2024 | 00:22:16 | |
Youāve tried meditating, calling a friend, drinking some tea, shaking your body, setting a timer for 10 minutes, taking a walkā¦and basically every other strategy out there to NOT eat when the urge to binge hits. Ā But once that little voice in your head says āf*ck itā¦letās open the floodgates and eat everything we want.ā all your best laid plans go out the window. Ā You end up waking up the next day with that terrible sinking feeling as it sets in that you lost control and āruined your progressā yet again. Ā Youāre not alone. Ā So what DO you do when the urge to binge hits? Ā In this episode I share the strategy that has allowed me + hundreds of my clients not only NOT binge in the moment but also be completely free from the urge to binge FOR GOOD. Ā āØDownload my FREE guide: How to Stop Binge Eating + Get Your Period Back via this link:Ā Ā Ā ā¤ļøLearn more + Apply for 1:1 Coaching via this link: Ā https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/1-1-coaching-program Ā Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329 Ā Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird TikTok @elenakunickird Ā Email me at elena@elenakunicki.comĀ | |||
| Why "Everything in Moderation" Isn't helping you Stop Binge Eating | 28 fƩvr. 2024 | 00:33:40 | |
If you started binge eating, lost your period and developed digestive issues after losing weight, getting āfitā and āeating healthyā...this episode is for you! Ā The MAIN reason why the āeverything in moderationā approach hasnāt completely freed you from the urge to binge? Ā šYou have something called EXTREME HUNGER - where your body and mind are requiring extra food to feel satisfied and refeed after years of undereating and overexercise. Ā Youāre expecting to jump from this very restrictive place to totally ābalancedā with food, and thatās not how the human body works. Ā You CAN get to a place where you NATURALLY crave all of your current ātriggerā foods in āmoderationā. Ā You just have to restore balance to your hunger hormones, metabolism and relationship with food in order to get there! Ā This episode will teach you how to do that. Ā āØDownload my FREE guide: How to Stop Binge Eating + Get Your Period Back via this link:Ā Ā Ā ā¤ļøLearn more + Apply for 1:1 Coaching via this link: Ā https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/1-1-coaching-program Ā Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329 Ā Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird TikTok @elenakunickird
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