Explore every episode of the podcast When Food Feels Hard

Have you ever eaten something you’d planned not to eat and suddenly thought, “Fuck it — I’ve already blown it, so I may as well carry on”?

That moment can feel like the switch has been flipped. One biscuit becomes the whole packet. One unplanned meal becomes a full day of eating. And afterwards, guilt and the urge to “make up for it” often lead straight back into restriction.

In this episode, I explore the “F it” button and why it isn’t simply about a lack of willpower or self-control. We look at how restriction, food rules, perfectionism, all-or-nothing thinking and the diet voice create the perfect conditions for bingeing.

You’ll learn:

• Why the “F it” thought often appears after breaking a food rule.
• How restriction can create urgency, scarcity and a need to eat everything now.
• Why the permission slip to binge is often the other side of the restriction coin.
• How perfectionism keeps you stuck in the “on track” or “off track” cycle.
• What to say to yourself when the “F it” button gets pressed.
• How to move away from compensation, guilt and starting again tomorrow.
• Why true food freedom comes from being able to eat imperfectly without turning it into a crisis.

If you’re tired of feeling like one food choice has ruined everything, this episode will help you understand what’s really going on — and how to begin responding differently.

To book a free, no-pressure chat about my 1-2-1 program, click below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

Have you ever seen someone who has lost weight and immediately thought, “they’ve lost weight they look amazing… maybe I should lose weight too?”

You might not even realise it, but that thought can be your diet voice sneaking back in.

In this episode, we’re talking about why someone else’s weight loss can trigger body dissatisfaction, comparison and the urge to start dieting again — even when you’ve worked really hard to move away from dieting and binge eating.

We’ll explore why we’ve been conditioned to believe that smaller automatically means better, why weight loss is so often interpreted as success, and how one seemingly innocent thought can quickly turn into restriction, food obsession, cravings, overeating and bingeing.

But this isn’t about pretending you can’t notice that someone has lost weight or that you have to convince yourself they don’t look different. Instead, it’s about becoming curious about what that thought means for you and what it makes you want to do next.

We’ll look at:

• ​How to recognise when your diet voice has been activated
• ​Why comparison can pull you back into the diet-binge cycle
• ​The hidden assumptions behind “they look amazing”
• ​Why you don’t actually know what someone else’s weight loss means for their health, happiness or relationship with food
• ​How to challenge the belief that their body changing means yours needs to
• ​What to do when you suddenly feel the urge to diet, restrict, exercise or lose weight
• ​How to have a diet thought without automatically acting on it
• ​Why true food freedom isn’t about never having these thoughts — it’s about not letting them dictate your behaviour

The goal isn’t to replace every uncomfortable thought with “I love my body.” It’s to get better at recognising the diet voice, questioning what it’s telling you and choosing whether you actually want to listen.

Because someone else’s body changing doesn’t mean yours needs to.

And sometimes freedom is simply being able to think, “There’s my diet voice,” and carry on with your life.

Book a free, no pressure chat here:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

The September Reset: Why Autumn Can Trigger Binge Eating & Body Image Struggles

September can feel like a fresh start.

The summer is coming to an end, routines are changing, and suddenly there can be a familiar pressure to “get back on track” — eat better, lose weight, exercise more and finally get your body under control.

But what if September didn't have to be another opportunity to start a diet?

In this episode, we explore why the change of seasons can trigger binge eating, emotional eating and body image struggles — and how the desire for a “fresh start” can actually pull you straight back into the restriction-binge cycle.

Most importantly, we'll consider what a different kind of September reset could look like — one that isn't about changing your body, but about changing your relationship with food, your body and yourself.

In this episode, you'll discover:

• Why September can trigger the urge to diet and “start again”
• How the fresh-start mentality can keep the binge/restrict cycle going
• Why you don't need to wait until you feel better about your body to start living your life
• Practical ways to approach the new season without falling back into dieting
• How to create a September reset focused on food freedom rather than weight loss

A different kind of September reset

Instead of asking:

“How can I lose weight this autumn?”

Try asking:

“How do I want my relationship with food and my body to feel this autumn?”

You don't need a new diet.

You don't need to “make up” for what you ate over the summer.

And you don't need to change your body before you're allowed to enjoy your life.

September can be the season you stop trying to fix yourself — and start learning to trust yourself instead.

To book a free, no pressure chat to learn more about working together, click below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

To learn more about my program, The Food Freedom Method, click below

https://sarahcookenutrition.lpages.co/the-food-freedom-method/

In this episode, I'm joined by Stephanie Dodier, Clinical Non-Diet Nutritionist, Certified Intuitive Eating Counsellor and Cognitive Behaviour Coach, and host of The Beyond the Food Show. Stephanie spent 25 years caught in diet culture before transforming her own relationship with food and her body. Her experiences ultimately led her to create the Going Beyond The Food Method, a weight-neutral approach combining mindset, intuitive eating and body neutrality.

We have a really honest conversation about what happens when you've spent years believing that being thinner will make you happier, more confident, healthier or more worthy—and what it takes to start questioning those beliefs.

Together, we explore:

• How to work through the fear of weight gain when part of you still desperately wants to be thinner
• How to start building confidence that isn't dependent on your weight or appearance
• The first practical steps towards feeling safer and more comfortable in your body
• Untangling health from weight

Stephanie's approach focuses on trusting the body, developing body respect and moving towards body neutrality rather than requiring people to love their bodies.

If you've spent years dieting, struggling with emotional or binge eating, feeling uncomfortable in your body or believing that “I'll finally be confident when I lose weight,” this conversation is for you.

Follow Stephanie on Insta: https://www.instagram.com/stephdodier

Follow Stephanie on Facebook:

https://www.facebook.com/StephanieDodiernutrition

Stephanie's podcasts are here:

The Beyond Food Show: https://itunes.apple.com/ca/podcast/beyond-food-show-empowering/id1172102796?mt=2

Undiet Your Coaching:

https://podcasts.apple.com/nz/podcast/undiet-your-coaching/id1581619598

Stephanie's website is here:  https://www.stephaniedodier.com/clientassessment, https://program.stephaniedodier.com/beyond-glp-1

The “I can have it, so I will have it” turns up when people are stopping restriction and giving themselves permission to eat the foods they weren’t eating before. Whilst this is part of the healing journey, it can start to become less helpful if you get stuck in this place.

This episode talks through the messy area of loosening restriction and stopping dieting, but not yet feeling like your relationship with food is completely healed. It’s often called the “messy middle” where there’s still some eating which feels mindless and autopilot, and after eating, whilst it wasn’t a binge or necessarily emotional eating, it doesn’t feel good.

This episode gives practical tips to help change this thought pattern and eating behaviour, how to tune into your body whilst eating, and how to decline food or choose a different option without it feeling restrictive.

To book a free call to discuss my 1-2-1 program, click below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

In this episode we explore how to approach a binge once it’s happened. We discuss old patterns of self-criticism and restriction and how these will keep you stuck in the same cycles, and offer new things to think about when recovering from binge eating.

This episode provides practical steps to take when you’ve binged to help you regain calmness and help you feel empowered about your recovery journey.

To book a free no-pressure chat, click the link below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

We've been taught to believe that losing weight automatically means becoming healthier—but what if that's only part of the story?

In this episode, I'm unpacking one of the biggest myths in health and nutrition: that your weight is the best measure of your health. We'll explore why weight and health are not the same thing, how diet culture has conditioned us to judge our bodies by the number on the scales, and what actually makes a meaningful difference to your long-term wellbeing.

I'll share practical, weight-neutral ways to improve your health—without dieting—including increasing fruit and vegetable intake, moving your body in ways you enjoy, improving sleep, reducing alcohol, managing stress, and eating regularly to support both your physical and mental health.

If you've ever thought, "I'll be healthier when I lose weight," this episode will help you challenge that belief and start measuring your health by your behaviours rather than your body size.

In this episode, you'll learn:

• Why weight isn't a behaviour—and why that matters.
• How to separate health from body size.
• The impact of diet culture on the way you view your body.
• Weight-neutral health behaviours that genuinely improve wellbeing.
• Practical ways to start thinking differently about health today.

If you're ready to stop chasing the scales and start building a healthier relationship with food, your body and yourself, this episode is for you.

To book a free no-pressure chat, click the link below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode discusses the lesser talked about restriction- why restricting joy can lead to emotional and binge eating, and how to change it.

We discuss the beliefs around needing to earn rest, pleasure, fun and play, and how they impact emotional and binge eating.

We talk about how to recognise patterns and build awareness of this happening, and how to shift away from putting joy on hold, to making it a priority.

There’s practical tips to try and things to help you reflect on your identity- are you the “sensible” one, the “fixer” the “problem solver” and how can you incorporate more fun and pleasure into your life starting today.

To book a free no-pressure chat about working with me, click below

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode goes through thought patterns which often occur in disordered eating, and how they keep you stuck with progress.

Unhelpful thought patterns can often trigger restriction or bingeing, and it’s an important step of recovery to be able to recognise and challenge these thoughts.

We go through patterns such as all-or-nothing thinking, catastrophising, mind reading and the “I shoulds” and work through how to be aware these are happening, and how to reframe and challenge them to help you change your behaviour.

To book a free no-pressure chat, click below:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode discusses how our relationship with exercise can mirror our relationship with food- with all-or-nothing thinking, perfectionism and rigidity often creeping in.

We discuss how to shift away from all-or-nothing thinking, setting different intentions around exercise, using mental health and non-aesthetic goals as a motivator and the huge impact exercise (mostly walking) has on health - independent of weight loss.

This episode will hopefully help you think differently about exercise, and feel empowered around the positive impact you can have for your health which doesn’t involve weight loss.

The video I referenced is by Dr Mark Evans- 23 1/2 hours (search on YouTube)

To book a free no pressure call to discuss working with me, click here:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode dives deep into The Diet Voice- what it is, how you got, and how to change it.

This is a powerful episode which will likely tap into thoughts you have about your body and eating that you maybe weren’t quite aware of- or didn’t realise there was even a name for.

We discuss how shaming and critical this voice is, and how detrimental to your relationship with food and your body it can be if you believe it.

I give three practical tips to start doing today to shift away from believing your diet voice and how to take back power and tune into your body.

To book a free, no pressure chat to learn more about my 1-2-1 program, click here:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode goes into topics which have come up this week with clients.

We discuss letting go of the body you had when you were restricting, how putting your life on hold until you’ve lost weight can be detrimental, how incorporating fun into your life is so important when healing your relationship with food (and what beliefs you may hold which stop you from doing this)

To book a free no-pressure chat about working with me, click here:

https://drsarahcookenutrition.as.me/?appointmentType=47479976

In this episode we talk about the other things needs to help heal your relationship with food, which aren’t to do with eating and food.

Emotional and binge eating are coping mechanisms developed to keep you safe. They’re serving a purpose and giving you a dopamine hit. We explore what needs to happen to be free of using food as a go-to coping mechanism, including emotional regulation, improving body image and creating a life beyond food and your body.

To book a free no-pressure chat to discuss my 1-2-1 program, click here: https://drsarahcookenutrition.as.me/?appointmentType=47479976

Follow me on insta: https://www.instagram.com/drscnutrition?igsh=bWxnOTAwYm1qeWUx&utm_source=qr

In this episode I discuss “permission slips” for emotional and binge eating which can often be used to justify eating to soothe emotions.

If you’ve ever said “I’ve had a rubbish day and it’s raining, I’m going to the petrol station to get a chocolate bar” or “I’m on my period so I’m ordering a take-away” or “what the hell, I’ve been good all day” then this episode is for you.

We dive into why permission slips can feel very logical and make complete sense in the moment, but are actually illogical thought patterns that can harm us in the long run.

We discuss how to notice these, challenge them, and think about choosing a different option to what these thoughts are suggesting.

To book a free no-pressure chat to learn more about working with me1-2-1 click on the link

https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode discusses the topic of shifting away from weight loss as a focus when doing the work to heal your relationship with food.

We are exploring how this can feel overwhelming, how to avoid making urgent, quick decisions about this, and give some insights into how I help clients work through this thought.

This is an episode to help introduce some new ideas and things to ponder when thinking about healing your relationship with food and letting go of weight loss being your main focus.

To book a free no pressure call, click the link: https://drsarahcookenutrition.as.me/?appointmentType=47479976

This episode is for you if you’ve ever said “I eat healthy meals but can’t seem to stop snacking in between”.

We discuss why food satisfaction is so important when healing your relationship with food, why having boring meals and snacks increases the likelihood of emotional and binge eating, and why food satisfaction is so much more than how food tastes.

Ooops I’ve added practical examples at the end as forgot this bit!

To book a free no-pressure call to learn more about working with me1-2-1 click here.

In this episode I discuss how focusing and (possibly obsessing) over body weight is serving you.

Rather than accepting the “if I was just this “perfect” size or weight everything would be good” we go deeper into how the process of focusing intensely on your body size is likely serving a purpose you may not be aware of, such as:

-Fixating on weight loss and diet can bring a sense of control- both in terms of our own bodies, but also the wider world. It can fuel the belief that you can protect yourself from criticism and avoid negativity if you look or eat in a certain way. We explore this more and why believing this thought will be detrimental to building a fulfilled life where you have inner confidence, not relying on external validation or approval.

-Fixating on weight loss also can be protective- it can keep you in your comfort zone, acting as a barrier from doing the things you want to do but feel hard and unfamiliar.

-Finally, we dive into how focusing on weight and our body can act as a distraction. It can occupy our minds so we don’t need to focus on the issues which cause discomfort such as relationships or work, keeping you “safe” in familiar cycles of yoyo dieting.

To book a free no-pressure chat to learn more about my 1-2-1 program, click here.

In this episode we discuss the many factors which play into the urge to finish all food on the plate.

We go into hunger and fullness signals, the impact of food satisfaction, food restriction and being over-hungry, as well as childhood experiences contributing to struggling to leave food on the plate when you’re full.

To book a free no-pressure chat, click here

In this episode I discuss a topic which comes up a lot with my clients and women I chat to when discussing food freedom and healing your relationship with food.

I discuss why it can feel so hard to let the weight loss goal go.

We go into why having a weight loss goal has felt safe and helpful, and like you’re “being healthy”

I discuss how having a weight loss goal can actually be a barrier to putting off things in the present, and how the healthy life you envision can be created NOW, not when you’ve lost weight.

We go into practical steps to take to make peace with letting go of the weight loss goal, whilst also staying open to what may happen to your body when you heal your relationship with food (you may lose weight, you may gain weight, or your body may stay the same)

To learn more about working with me 1-2-1 inside my 12 week program, book a free call here

In this episode I discuss the nuance to food tracking/logging/journalling- when it can be unhelpful and when it can be helpful. I also go into the pros on cons of devices such as smart watches and Oura rings and how to navigate using these when healing your relationship with food.

To book a one in-depth consultation click here

In this episode I explore a common problem which comes up for women I chat with, the belief that following a “healthy meal plan” will stop their comfort eating/binge eating, and the false hope it brings that it’ll help them feel calmer around food.

Healthy eating plans can seem the “responsible”thing to do, especially if food feels chaotic, and in a world where food holds a lot of moral value (“I’m a good person if I eat healthy food”).

We explore why healthy eating plans are often diets and restriction in disguise, the effect they have on the brain, and how to shift away from this to truly support feeling calmer around food and reducing comfort eating and binge eating.

To book a 1-2-1 in depth hour long consultation, click here

In this episode on sugar we unpack why we don’t call it an addiction, but the reasons why you feel like you’re addicted to it, the problem with labelling it as an addiction, and practical steps to take if you feel you are addicted to sugar.

If you’d like to book a free no-pressure chat to discuss how to heal your relationship with food (and no longer feel addicted to sugar) click here!

In this episode I discuss some of the topics which have come up for clients this week inside my 1-2-1 program. We go through topics like identity and how your identity affects behaviour, ageing and weight and health, and the balance between having routine to your lifestyle vs it being restrictive.

In this episode I explore how the change in seasons to warmer weather can impact your eating, body image and the desire to diet.

We discuss how to shift away from this narrative and change how you approach this summer including practical steps to take to help feel calmer moving through the seasons.

To book an in depth one hour consultation use the link here and code LAUNCH10 for 10% off when booked in April

https://drsarahcookenutrition.as.me/?appointmentType=91860601

For fashion inspo for all different body types, here’s some people I recommend to follow

@midsizelucy

@midsizekimberlyanne

@thelizeditorial

@jessonthrplussize

@laura.adlington

We talk all things Easter, chocolate, setting boundaries and declining food without it being restrictive.

To get 10% off a one hour consultation with me, use the code LAUNCH10 valid on bookings made til the end of April.

Book your 1-2-1 in depth consultation here!

In this episode we go into the importance of pausing before acting on the urge to emotionally eat or binge. We go into how the brain works and why adding a pause is a powerful step to breaking free from emotional and binge eating.

You’ll get practical tips of how introducing a pause can work for you and how to catch early signs of emotional & binge eating, so you can take action sooner and feel empowered to help break the cycle.

To book a free call to learn more about working with me 1-2-1, click here

Ever feel like you’ve lost touch with your hunger and fullness cues? Like you only notice you’re starving when it’s too late- or finish eating and realise you barely registered the meal?

In this episode, we’re breaking down how to reconnect with your body’s natural signals so eating feels more intuitive, calm, and in control.

We explore why so many people become disconnected from hunger and fullness in the first place (hint: it’s not a lack of willpower), what these signals actually feel like beyond the extremes, and why ignoring them often leads to overeating later on.

You’ll learn simple, practical ways to start tuning back in- without turning it into another set of rigid food rules. From using a gentle hunger–fullness scale to building in small moments of awareness during your day, this episode is all about helping you rebuild trust with your body.

If you’ve ever felt confused about when to eat, struggled with mindless snacking, or worried that you “can’t be trusted” around food, this episode will give you a new perspective, and a more compassionate way forward.

Because your body isn’t broken, you’ve just been taught not to listen. And you can relearn.

In the second part of this podcast, I explore how to make the scale mean less (spoiler, it involves reducing/stopping how often you weigh yourself!) we explore how to move away from the perceived need to weigh yourself, and how to shift to a place where you can exist without ever knowing your weight (and live a healthy, happy life in doing so!)

Here’s the link to book a free, no pressure chat to learn more about working with me 1-2-1

In this episode we discuss why regular weighing can be unhelpful when healing your relationship with food, practical tips to stop it and why it can feel hard to stop.

If you feel tied to the scales and unsure how to navigate change- this episode is for you!

To book a free no-pressure chat with me and learn more about how I help women inside my 1-2-1 program, click here

This episode talks about building awareness around your eating habits, including how to identify emotions, patterns with your eating and how to start asking questions which help raise awareness and facilitate change. We talk about two types of awareness- the ability to reflect on events and notice triggers, and the ability to be aware in the present, when the triggers are happening.

Here’s a link to the free guide I mention in the podcast

Follow me on insta for more tips and posts @drscnutrition

If you’re trying to heal your relationship with food but still feel out of control around snacks, constantly hungry, or stuck in the binge–restrict cycle… this episode is essential.

Today we’re talking about the importance of balanced meals and snacks — and why they’re not about being “perfect” or eating “clean,” but about creating biological and emotional safety with food.

When you’re under-fueling, skipping meals, or eating in an unbalanced way (even unintentionally), your brain notices. Hunger hormones rise, cravings intensify, and food noise gets louder. What often feels like a willpower problem is actually a physiological response.

In this episode, we cover:

• Why balanced meals are foundational when healing from restriction or binge eating

• How under-eating (even subtly) fuels cravings and emotional eating

• What “balanced” actually means in a practical, non-diet way

• Why snacks matter just as much as meals

• How consistent nourishment builds trust with your body

This isn’t about rigid food rules.

It’s about giving your body enough- regularly and reliably- so it doesn’t feel the need to shout at you.

Book a free call here to learn more about working with me 1-2-1

Why is food constantly on your mind?

If you feel like you’re always thinking about what you’ve eaten, what you’ll eat next, or whether you’ve been “good” or “bad” - this episode is for you.

In today’s conversation, I’m breaking down food noise and the three hidden forms of restriction that keep it alive:

• Physical restriction (dieting, cutting foods, under-eating)

• Mental restriction (guilt, food rules, moralising what you eat)

• Emotional restriction (not allowing yourself to feel or meet your needs)

Food obsession isn’t a willpower problem.

It’s often your brain responding to restriction - even the subtle kind.

We’ll explore why the binge–restrict cycle happens, how these forms of restriction stack together, and what actually helps quiet the mental chatter around food.

If you’re ready to go deeper and start healing your relationship with food, you can:

💛 Book a free call with me

💛 Or learn more about the program

In this podcast I talk through some common fears which come up for people when deciding to stop dieting, or introducing “forbidden” foods into their diet regularly.

Fears we discuss include

“What if I never stop eating?”

“If I allowed myself to eat what I wanted, I’d just eat [x] all day”

“What if I gain weight?”

This episode talks through the root of these fears and practical ways to help reduce their power and influence your behaviour.

To learn more about working with me 1-2-1, book a free call here

In this episode we discuss what yoyo dieting is, why it happens, and practical steps to take to change the pattern you’re in.

For more information about my 1-2-1 program, The Food Freedom Method, click here

To book a free call to learn more about how I work with women inside my program, to ask questions and get a feel for working with me, book here

A quick episode of practical tips you can action TODAY to create a calmer relationship with food.

This episode isn’t about stopping emotional and binge eating with quick fixes that last a few days, it’s about simple things you can do to create safety around food and increase awareness around your thoughts and eating- which over time will increase understanding, reduce self-blame and criticism, and allow you to see triggers and patterns with your eating.

To learn more about working with me 1-2-1, have a look at my program page here, and book a free call to chat more about how I help women break free from emotional and binge eating.

Following on from part 1, this episode talks more about the “brain stuff” and neuroscience of emotional and binge eating, and tools to break the habit of eating to self-soothe emotions.

To gain more information and access to the tools, you can access my free guide here

For more information about my 1-2-1 program, The Food Freedom Method, click here

To book a free call to learn more about how I work with women inside my program, to ask questions and get a feel for working with me, book here

In this episode, we’re talking about the tools that actually help reduce binge eating long-term. Not rules or moderation, but the foundations that calm the brain and body so food stops feeling urgent.

You’ll learn why regular eating matters more than “being good,” how bringing back forbidden foods reduces loss of control, why lifting restriction is essential (even when it feels scary), and how noticing emotions- without judging or fixing them- helps break the binge cycle.

If you’re tired of fighting food and want practical, compassionate tools that work with your brain instead of against it, this episode is for you.

Follow me on insta @drscnutrution

Book a free call to learn about my 1-2-1 program

This episode goes back into my journey with food, how my career and experiences have impacted not only how I eat, but also the work I do with clients. This episode shares personal experiences and discusses weight loss and restrictive eating.

In this short episode I go through five practical tools you can use today to help start to improve your body image. Save and come back to this for when you’re having a tough day.

Follow me on insta for more content all about emotional and binge eating and body image @drscnutrition

This shorter episodes explores the definitions of binge eating disorder, emotional eating, yoyo dieting and food noise. We explore the meaning of disordered eating and when accessing help might be indicated.