The Ryann Nicole Podcast – Details, episodes & analysis

Is confirmation bias keeping you stuck in negative thought patterns around food? You’re not alone. In this episode, we’re diving into how our brains latch onto beliefs like "I always overeat during the holidays" or "I can’t control myself around treats"—and why they might not be true at all.

I’ll walk you through what confirmation bias is, how it shows up in your life (especially around holiday gatherings), and practical ways to start breaking free from it. You’ll learn how to challenge those automatic thoughts and shift your mindset to approach food with more freedom and ease this holiday season.

If you’ve ever felt trapped in the “overeat, feel guilty, repeat” cycle, this episode is for you. 

HIGHLIGHTS

01:05 Confirmation Bias and the Holiday Food Struggle

05:00 How Confirmation Bias Affects Your Relationship with Food

12:30 Why Our Brains Love to Stick to Familiar Beliefs

20:00 How to Start Challenging Your Confirmation Bias Around Food

28:45 How to Make This Holiday Season Different 

RESOURCES + LINKS

⭐️ Starting October 9th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

Are you feeling the holiday food frenzy creeping up already? You're not alone. Today, we're diving deep into those unhelpful thoughts that keep fueling the binge fire. I'll share my own experiences with food scarcity and the back-and-forth battle of wanting holiday goodies while fearing them at the same time. We'll explore how your thoughts around food aren't the problem—it's the thinking that follows. This episode is packed with mindset shifts to help you get ready for the holidays, whether you're just starting your healing journey or ready to level up. If you've been trapped in the binge-restrict cycle year after year, this is your sign to start changing that now!

HIGHLIGHTS

00:00 Tackling unhelpful thoughts around holiday foods

05:00 Understanding the difference between thoughts and thinking

12:30 How fear and anxiety around food stem from deeper issues

20:00 How to start shifting your thinking to change your behaviors

28:45 Why it's important to start now, not wait until January 1st

RESOURCES + LINKS

⭐️ Starting October 9th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

Are you looking for ways to help a friend or family member who is struggling with binge eating? Let's talk about what you can do to help support them! 

Want To Work Together? ⬇️

If you're ready to End the Fight with Food and Your Body for Effortless Eating and Mental Peace, check out Ryann’s group coaching program! Go to BingeEatingUnchained.com for details on cohort dates and times, and learn how to enroll. Together, let's embark on a journey towards food freedom and a healthier relationship with eating!

Links

🔗 Show Notes

🔗 Work With Ryann

🔗 Ryann's Online Courses

🔗 Follow Ryann On Instagram

Everything discussed within this podcast is for educational and informational purposes. It should not be interpreted as medical or other professional healthcare advice, diagnosis, or treatment.

Another diet (or *healthier way of eating) down the drain right? Wondering why you used to be so good at diets, and now you literally cannot make it past 24 hours without spiraling face-first into the oreo box? In episode 051 of the Food Freedom Lab Podcast, we are going to unpack this and Ryann is going to tell you how to stop this horrible cycle. Let’s say GOODBYE to failing your diet once and for all! 

Links:

Do you find yourself saying, “I have tried EVERYTHING to stop binge eating, and nothing is working!” If this is you - I totally hear you, because I used to say that too. Actually I said that for years, before I realized I actually hadn’t tried everything and needed to get honest with myself before moving forward. In episode 050 of the Food Freedom Lab Podcast I want to unpack this with you and look at some of the things you might be doing, that is actually making it HARDER to stop binge eating. Grab a pen and paper, you are going to want to write this down! Let’s get you binge free my girl! 

Is it possible to lose weight without it turning into complete food obsession and disorder? Is there a way to lose weight without it spiraling into a binge? Today, Cassie and I are chatting about just that! You all know I am not anti-weight-loss, but I am anti-weight-loss-being-the-most-important-thing-in-your-life. When deciding who I wanted to bring on to the show to talk about this very controversial topic, I had to bring Cassie on! 

Cassie is a registered dietitian who specializes in helping women lose fat in a sustainable way. She lives in ATL with her boyfriend and dog Bruce. She is a sucker for hikes, brunch, wine, Ben & Jerry’s, and truffle fries! If you have had the desire to lose weight to feel better, but don’t want it to consume you, this is your episode! 

**Trigger warning: Cassie and I are chatting about weight loss and losing weight. If talking about weight loss is not supportive of your journey right now, please skip this episode or listen at your own discretion. 

In episode 048 of the Food Freedom Lab, I am sharing with you how to make your life easier and more efficient with food prep. Before you’re like ‘NO OH MY GOSH, I HATE THIS’ I want to pause and say this is different from meal prep. I know you’ve done meal prep before and probably still have some slight PTSD from it. I hear you. Food prep is entirely different and something that will become a game-changer in the way you spend your time cooking food. 

Are you in a toxic relationship with your apple watch? Have workouts become a means to just burn calories, rather than something that brings you joy in life? If you answered yes to either of those, this episode is for you! Today, I am welcoming guest Madeline to The Food Freedom Lab to talk about how to build a healthy relationship with movement, after diet culture has turned it toxic.

Madeline (otherwise known as @coachmadscoats) is Personal Trainer, Pilates instructor, and Nutrition Coach. She graduated from Utah State in 2017 with my BS in Nutrition, Chemistry & Physical Education. Madeline lives in Massachusetts with her husband, Pete, and two dogs, Aldo and Bellion. She is grateful every day that she gets to use her passion for nutrition and exercise to help other people find a balance that fits their busy lives. 

In episode 046 of the Food Freedom Lab, we are talking about what the heck is going on with your food behaviors. I’m talking like why you rationally know what to do, but can't seem to do it. Have you ever thought to yourself, “I know how I ‘should’ eat, and I know what is ‘healthy’ BUT I can't seem to get myself to eat that way!” I know that was the forever battle I used to have in my head when I was struggling with food.

This I know how I should eat and I do really well eating like that until I don't. In this cycle (I like to call it the diet/binge cycle) it is easy to feel like something is wrong with you because you can't seem to align your behaviors with what you know you logically ‘should’ do. This is all mindset my friend - and in this episode, I am going to tell you why that is happening and how to take hold of your food behaviors once and for all! 

Do you feel like you’ll never be that person that can have a few chips and be okay? Or that person who can just eat normally, balanced, and with sanity? If you answered yes to either of those, this episode is for you! Today, I am welcoming guest Jamie Nadeau to The Food Freedom Lab to talk about how to find balance in food, which in turn will cultivate balance in LIFE. 

Jamie (otherwise known as @the.balanced.nutritionist) is a Registered Dietitian of almost 7 years. Her passion is helping women stop dieting, find balance with food and master healthy, realistic habits. She’s a life-long New Englander, a fellow food lover, and a mom. Oh! And the queen of nutrition is myth-busting and all-around healthy living!