Eat, Girl, Eat
The Eat, Girl, Eat Podcast is the place where we share the real behind the scenes of what it takes to unlearn everything the diet industry has taught us about being “healthy” and where we share what it means to listen to our bodies. We normalize food as food, ditching the concept of “healthy” vs. “bad” foods, and discuss our personal journeys to reconnecting to our internal wisdom. Founder, Maria Brigantino and her guests share their experiences candidly and authentically. A combination of funny, raw and insightful information, this podcast is a must-listen for anyone seeking Food FREEDOM in their own life.
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What to Do When Your Habits Come Out on Full Display
09/26/2023
What to Do When Your Habits Come Out on Full Display
Welcome back to another episode of Eat Girl Eat. In this episode, we’re discussing how our habits come out on full display when we’re burnt out or stressed. It can feel like the worst time for our habits to come out to play, but the truth is this is something almost everybody goes through under difficult circumstances. When you’re experiencing this for yourself, practicing self-compassion is key. It can be tempting to jump right into trying to change, but accepting whatever shows up without beating yourself up about it is a much more freeing approach. Topics covered in this episode: The common thing that happens when we hit a point of burnout. A sign that you can give yourself permission to take a break. How our mindset shifts when we’re tired and why it’s normal. Why it’s important to practice self-compassion. Natural reactions to thought storms and added stress. Knowing what you're deserving of and honoring that. The human needs we have that remain consistent over time. Why it’s important we understand our needs and nurture them. How removing self-judgement allows us to better meet our needs. A reminder that we can make it through every moment, even the tough ones. Why it’s easy to get caught up in our minds when times are tough. Our unconscious expectations and why they don’t really exist. How we can remind ourselves that there really are no problems. The ways animals teach us to be present in our own circumstances. What to give yourself right now if you can’t go on holiday from your problems. Sarah’s website: Join the Food Freedom Formula: Email Sarah: Email Maria:
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Disappointment and Your Brain - Why Do Self-Sabotage When We Feel the Big "D"
09/19/2023
Disappointment and Your Brain - Why Do Self-Sabotage When We Feel the Big "D"
Today’s episode of Eat Girl Eat is all about the big D: disappointment. This is a topic that has been coming up in conversation very often recently. Disappointment is a part of everyday life, and we all feel it when we have an experience that doesn’t meet our expectations, or when we don’t meet someone else’s expectation of us. Any strong emotion that stirs inside us creates energy that needs to be directed somewhere, and such is the case with disappointment. “Disappointment” is a loaded word and emotion. Learning how to release the emotions in a healthy way is vital to healing the relationships you have with others and with yourself. Topics covered in this episode: Why fear of disappointing can be so misleading. Why using the word “disappointment” itself gives it more weight. How assumptions play into our experience. Why everyone experiences disappointment differently. The importance of recognizing it is just a word. How our own narratives play into creating meaning. How disappointment plays into eating and weight. What to do when you get caught up in the meaning. Why you don’t have to self-sabotage when you have negative feelings. How to look at disappointment objectively. How trying to avoid disappointment drives unhelpful behavior. Why setting expectations can set you up for disappointment. Why you should release yourself from meeting others' expectations. What to consider if you disappoint another person. How to recognize choice as a pathway out of struggle. Sarah’s website: Join the Food Freedom Formula: Email Sarah: Email Maria:
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The Beauty of Rotten Lemons
09/12/2023
The Beauty of Rotten Lemons
We all know the old saying, “when life hands you lemons, make lemonade.” Well, what if the lemons life hands us are rotten? What if we are unable to make a good situation out of a bad one? This is a theme that has been popping up in the community with frequency lately. This is often when our disordered eating and other maladaptive coping mechanisms show up and try to take over. The question is, when life hands you rotten lemons, what can you do instead? The truth is that we don’t always have to make a bad situation good, and that a lot of our healing can take place when we learn to accept our circumstances instead of trying to change them. Topics covered in this episode: The power of simply acknowledging the rotten lemons. Why acceptance of the situation can be so healing. How to identify rotten lemons appearing in your own in life. Why these experiences are unavoidable. Where they often tend to show up. How rotten lemons can manifest in your mood. How your narratives about the lemons can hold you back. Why it’s so hard to not get pulled into “fix it” mode. Why adding sugar isn’t always the answer to the problem. The role of showing empathy to yourself and others. Why it’s actually okay to have a pity party sometimes. The value in making space to feel your emotions. How showing yourself grace makes space for curiosity. Why setting expectations can be self-sabotaging. How this all relates to poor coping habits. The importance of being comfortable with discomfort. Sarah’s website: Join the Food Freedom Formula: Email Sarah: Email Maria:
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Eating all the Carbs and Not Gaining Weight
08/29/2023
Eating all the Carbs and Not Gaining Weight
Today’s episode is an enlightening one for those impacted by stressful triggers that lead to unhelpful, food-related coping mechanisms. Maria just got back from a three-week trip in Italy, a country known for its attractive culinary landscape. Maria also took a trip back in 2014 to Italy, but returned this time with a completely different mindset. While she was more restrictive with her diet in 2014, when she returned home she found her jeans didn’t fit anyways. This time around she decided that she would be accepting of herself and respond to her experiences with curiosity instead of restriction. Topics covered in this episode: How being mentally flexible will increase the joy of travel. The number of hours a day that Maria spent eating and drinking. How lifestyle can affect the eating patterns in other cultures. Why food freedom doesn’t always mean gaining weight. Where Maria had the best lasagna of her life. How food curiosity helps you embrace the small details. Why focusing on restricting can be self-sabotaging. How to trust your body and enjoy the sensory experience. Why recognizing your natural adaptability supports your growth. How fighting against the current can lead to maladaptive coping. Why you should make space for imperfections in your bliss. What you can do if you find yourself getting caught up. How our minds distract from stress with food or restriction. How to reframe your thinking to give you a more objective experience. Sarah’s website: Join the Food Freedom Formula:
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Vacation - Part Two
08/22/2023
Vacation - Part Two
On this episode of Eat Girl Eat, we’re continuing the conversation around vacation. Specifically, navigating thoughts and conversations around your body and food during your summer holidays. While difficulties may arise, it’s also a great opportunity to try the “so what” approach. So what about how your body looks? So what about the clothes you wear? So what to the family members who try to have a say in what you eat or don’t eat? Learning to assertively respond to unwelcome comments can help you get through the experiences that could come up for you on holiday. Topics covered in this episode: The questions Sarah and Maria have received around vacations. What our summer holidays shine a spotlight on. An easy way to approach (and avoid) unhelpful conversations. Why you shouldn’t worry about saying or doing the right things all the time. The types of approaches that may or may not work for you. How grounding yourself can help you deal with vacation obstacles. Our limited understanding of the human experience. Why it’s important to respond in ways that feel right for you. The way other people’s minds become externally vocal on holiday. Why we don’t need to be best friends with our minds. What to do with the parts of this episode that resonate with you. How getting caught up in our own perspective can trip us up. The way our minds tend to generate problems (and why it doesn’t matter). The power of simply saying “so what.” What you might find when you step into the moment on your holiday. Sarah’s website: Join the Food Freedom Formula:
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Vacation - Part One
08/15/2023
Vacation - Part One
Around this time of year, many people are preparing to take a vacation. This can bring up a lot of anxiety and worry about how they’ll manage situations as they arise on holiday, whether that’s internal thoughts, habits, or experiences with others. Being out of routine can make you feel a loss of control. But in the midst of it all, you’re still always okay. It feels risky, but it can also be manageable if you take it one step at a time. The truth is we don’t need control as much as we might feel we do. Topics covered in this episode: Why people often seek support in their relationship with food pre and post vacation. How food struggles on a trip can present themselves. How our stories can influence our holiday experiences. Why opening up to experiences as they come can be useful in navigating stress. Recognizing opportunities to be in the moment on holiday. Why letting go of routine can feel difficult (even though we’re designed for change). The idea that we don’t actually need control in our lives. What our mind says we need versus what we actually need. The human tendency to personalize what’s not personal at all. How our behavior gives power to our thoughts. How we all practice projection on some level and what this means. The human desire for repetitiveness and consistency. The importance of daring to step into free flow, especially while on holiday. Sarah’s website: Join the Food Freedom Formula:
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Live Coaching - Sarah Coaches Maria Moving Through the Experience of the Moving Pod
08/08/2023
Live Coaching - Sarah Coaches Maria Moving Through the Experience of the Moving Pod
Today we have a unique episode for listeners. We share a live coaching session of Sarah and Maria to provide a window into a real, raw, vulnerable experience so that you can see how this type of coaching unfolds. This episode will show you that your mind dictates your emotions, not your circumstances. Maria recently moved, and it was a bigger undertaking than she had anticipated. The many renovations being done, coupled with having everything stored in a pod in the driveway, led to feelings of overwhelm. The compulsion to relieve the anxiety by taking some kind of action instead of being with the feelings is the same one that makes us feel like we need to go to the gym or engage in other unhelpful behaviors. Topics covered in this episode: Why we push ourselves to such unhealthy limits. Balancing the needs of your body with the needs of your mind. Why your mind leans into judging your actions. How maladaptive mental scripts are created. What you can do to interrupt the maladaptive scripts. Why avoiding your feelings only leads to even more disharmony. How a coach can help you see your thoughts objectively. The significance of unpacking the stories we tell ourselves. How to identify our patterns of thinking, and what you can do to interrupt them. What is behind the obsessive thoughts that hijack our minds. How to accept the experience without changing it. How “shoulds” and rules get in your way. Why our minds' intentions are always good. Sarah’s website: Join the Food Freedom Formula:
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Acceptance - Part Three
08/01/2023
Acceptance - Part Three
This episode continues on with our exploration of acceptance. Specifically, the stickiness that exists in the space between acknowledging that acceptance is the destination, and the confusion behind how to actually get there. This is not something you do once, but rather an ongoing challenge to face on a daily basis. What do you do in the process to move toward acceptance of the weight you are at; of the body you are in? How do you move toward the goal? It can be frustrating or discouraging to navigate the space in between. Once you learn the tools to help you move forward, you can endure the emotions that come up and then let things go to let things flow. Topics covered in this episode: Why acceptance does not equal complacency or happiness. Learning to create space for whatever is right now. The value in embracing the messiness. How shame and guilt hold you back from acceptance. Acknowledging it’s okay not to be okay. Opening up to what the moment offers you. Where the struggle really comes from. Understanding all emotions are a part of the human experience. Using curiosity as a pathway to continue forward. Why your habits create a mind that is quick to judge. How your mind is trying to protect you. Recognizing the agency that we have over our behaviors. What to do when your mind jumps into high gear. How overanalyzing your experiences keeps you stuck. Sarah’s website: Join the Food Freedom Formula:
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Acceptance - Part Two
07/25/2023
Acceptance - Part Two
We’re continuing the discussion from our previous episode about acceptance. Resisting change and the emotions that come with acceptance can lead to difficulty. Even if where we’re at right now isn’t where we truly feel we need to be, we also must understand that we can’t change the past. No matter which way you look at it, there are just some situations where you have to relinquish some control. Acceptance doesn’t mean you have to stay where you are, it just means you aren’t focused on resisting your emotions or circumstances. Allow yourself to get curious about dropping the struggle on what is and see what unfolds for you. Topics covered in this episode: What was covered in the first episode of this series. An example of how even animals show resistance to change. Why stepping into a place of acceptance and curiosity matters. What resistance looks like and how it can impact our lives. What happens when we become preoccupied with what could be. How being in the moment helps us gain perspective. The thing that holds us back from being in our experience fully. Where most struggle and discomfort comes from. What the mind can show you versus what your intuition shows you. How opening up to emotions changes our habits and behaviors. What you’re invited to notice and open up to about your deeper knowing. The innate resilience you have inside, whether you notice it or not. Sarah’s website: Join the Food Freedom Formula:
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Acceptance - Part One
07/18/2023
Acceptance - Part One
Do you feel comfortable just letting things be as they are? That’s acceptance, and the reality is it looks differently for everyone, especially in the face of chaos or change. When in unfamiliar or uncertain circumstances, you may feel a need to control external events. However, what you’re likely trying to actually control is your emotional state. We all become accustomed to seeing life one way, and shifting to a new perspective isn’t easy. Learning to trust your body’s intuition and intelligence is key—our bodies are always able to manage what they need. There will be bumps in the road, but taking the time to relearn listening to our bodies is a great way to practice acceptance. Topics covered in this episode: How Maria is dealing with a current change in her life. The degree to which we actually have control in our lives. Examples of routine disruptions that feel most difficult when we try to hold onto control. Why we often seek to control our emotional states, positively or negatively. Ways to manage when our inner worries pop up. What happens when we learn to trust our bodies. What is actually possible for us when we relinquish control. How our bodies act unscientifically, and what it means. What we innocently learn when we try to keep control over food. The beauty in learning to let go of seeking answers. A homework assignment you can practice this week. Why beating yourself up isn’t the answer (and what to do instead). Sarah’s website: Join the Food Freedom Formula:
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Zooming Out - Part Two
07/11/2023
Zooming Out - Part Two
In this episode, we’re resuming the discussion from the last episode about zooming out. As we go through life, we feel like we need to control all of our circumstances. Yes, as humans, we have agency—but we also need to step back and realize life is happening, and so are things that are beyond our control. It’s easy to take our life experiences as exclusively personal, even when they aren’t. You are equipped with everything you need naturally, and the reality is there is nothing to control. If stepping back feels difficult, start small. Try to observe in a meaningful way where you can, and over time this ability will continue to grow. Topics covered in this episode: The challenge Maria had recently and what it reminded her of. Signs you’ve been able to shift your perspective successfully. What is actually driving the world and why it makes us feel uncomfortable. Signs you are too zoomed in and what to consider when you are. Why each life experience isn’t necessarily personal. What you lose out on when you take on full responsibility for control. How some of our choices aren’t actually choices at all. What you can do instead of automatically following your thinking patterns. The way zooming out can help you naturally bring change in big and small ways. What to keep in mind when you’re making decisions around food. How change is not a straight line and why that’s okay. How zooming out helps change feel easier. A reminder that there’s more than what you see in front of you right now. Sarah’s website: Join the Food Freedom Formula:
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Zooming Out - Part One
07/04/2023
Zooming Out - Part One
Every once in a while, you’ll be reminded by some experience or event about what’s really important in life. This event may make you step back and realize that a lot of the struggles we have in our own lives aren’t as important as they sometimes feel. When we separate ourselves out, we remember we are a drop in the ocean. This doesn’t mean our experiences aren’t significant, but it does soften the perspective on them somehow. Zooming out opens you up to truly connecting with others, building compassion, and seeing your own struggles differently. As your attention shifts, your thoughts and feelings will naturally shift too. Topics covered in this episode: Why today’s subject is close to Maria’s heart. What happens when we consider the broader concerns of humanity. How zooming out helps you build compassion for others. Why we feel like we need fixing (and why that’s not true). How it’s in our design as humans to struggle sometimes. The importance of connection in navigating struggle and why it matters. What zooming out looks like and feels like in practice. How being in the moment is actually a learned skill. The difference between stepping back versus avoidance. What happens with your emotions when you begin focusing on the now. Common struggles with zooming out and tips that can help. How shifting your attention welcomes a shift in experience organically. The role observing plays in zooming out and why it takes intention and action. Sarah’s website: Join the Food Freedom Formula:
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Our Desire to Truly Be Seen
06/20/2023
Our Desire to Truly Be Seen
Today we are discussing a topic that we as humans can all relate to, and that is our innate human desire to truly be seen. In order to be truly seen, we must release the labels we have come to identify with, and the labels society has placed on us. If we are constantly wearing a figurative mask, we will always feel removed from any respect and admiration we are gifted from others, believing those are attributed to our false self and the front we put on. Topics covered in this episode: What it means to love our true, authentic selves. How our desires drive our behaviors and habits. The human pursuit of love and acceptance. The longing to feel emotionally safe with another person. How to let go of your pseudo-identity. What to do when our created identities no longer serve us. Contending with the fear of revealing our true selves. How peeling back labels can be a form of self-discovery. The joy you can find in not “fitting in.” Tips for discovering and exploring your inner strength. Why you should try to broaden your personal perspective. The tug of war between wanting to be seen and not wanting to be seen. What it looks like to celebrate your humanness. The importance of reflecting on your own amazing qualities. How you can break free of the narratives that you feel stuck in (and why it matters). Sarah’s website: Join the Food Freedom Formula:
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How and Why We Lose Connection With Our Bodies
06/13/2023
How and Why We Lose Connection With Our Bodies
Today’s episode is our opportunity to unpack how and why we lose connection with our bodies. In our society, it’s common to use words and phrases like “body intuition” and “your body will tell you.” But when there is a loss of oneness with our bodies, these ideas don’t automatically apply to your individual experience. While our body does know what it needs, the mind can cloud the communication. Our minds are time travelers, and they like to live in the past or the future. Our bodies can only exist in the present, and it's important to stop and live in the present moment with the body. Our bodies deserve care and compassion, and connecting is treating yourself as you would a loved one. Topics covered in this episode: How to stop focusing on false narratives that you create. What it means to enjoy and accept the present moment. What happens when we bury our feelings. Why it’s important to give yourself permission and patience. The power of remembering who you are. Why we should all avoid identifying with the stories our brains tell us. Acknowledging health issues that impact the connection between body and mind. Using your values as a guidepost. Identifying what’s important in the here and now. What it means to connect to whatever is guiding you in life. Accepting experiences as part of the journey. When and why having a coach is beneficial. Why setting realistic expectations for growth matters. Having the courage to step into the unknown. Remembering that we as humans are nature. Sarah’s website: Join the Food Freedom Formula:
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Learning to Allow Your Own Suffering
06/06/2023
Learning to Allow Your Own Suffering
What are you carrying forward from the past, and how can you let it go? That’s the topic on this episode of Eat Girl Eat. As humans, we all have a story—or stories—-and it’s common for these to creep into the present in a way that impacts our behaviors, relationships, and more. We have a habitual urge to change our feelings, especially when it comes to negative feelings. They don’t get easier, but we can learn to deal with them better. When we learn to allow our suffering without having to change it, we can loosen the grip our unhelpful habits have on us. Topics covered in this episode: How our stories can influence our lives in the present. The innocent way we don’t see our own stories. Sitting with unpleasant stories that feel all too real. What feelings seem like versus what they actually are. How to approach habits that don’t serve you. Where our emotions come from and the different ways we try to deal with them. What allowing yourself to be human looks like. Why accepting life as it changes on its own can be difficult at times. The stories we carry forward from within our minds. The urge all humans innately have to feel like we’re in control. How it’s okay (and perfectly normal) to let your levels of curiosity shift. Ways you can bring yourself out of an autonomic nervous system state. What to imagine as a takeaway from this episode. Sarah’s website: Join the Food Freedom Formula:
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Overcoming the Complexities in Times of Difficulty
05/16/2023
Overcoming the Complexities in Times of Difficulty
On this episode of Eat Girl Eat, we’re taking time to consider the complexity that comes up in times of difficulty. When you’re stuck in your own struggle, you come to know the ins-and-outs of it very well. As a result, it’s easy to get distracted by anything your brain says might help you in the moment—and even easier to get caught up in it. You may not be able to get out of your struggle on your terms, but you can get through it one bite at a time. You may want to do it all at once, but just try to focus on the step in front of you. Showing yourself compassion and grace is crucial to the process. Topics covered in this episode: How our thoughts during struggle can be overwhelming. What you think your biggest objective is during struggle (but isn’t). How it feels to want the struggle to end on your terms. The importance of showing yourself compassion and grace. How you can work on feeling safe with what is. Reframing the way you make a recipe depending on your approach. Why our minds have a tendency to compare. Focusing your attention on what you have versus what others have. How to ground yourself when life feels complex. What might happen if we look at one part of our process at a time. How the journey might not go like you expect and why that’s okay. What to do if you don’t know where to start. Why it’s okay to go quickly if you feel like you need to. Sarah’s website: Join the Food Freedom Formula:
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Understanding That Another Person’s Criticism is Not Your Business
05/09/2023
Understanding That Another Person’s Criticism is Not Your Business
Maria recently went on a trip to Mexico, so in this episode, she’s sharing some of her reflections during that time. Most notably, she heard a lot of talk about dieting, weight, and working out—sometimes to who they were with, but other times to complete strangers. It occurred to her that a lot of people were looking for permission to just be human. The only person you ever need to give you permission is yourself. It’s your life and it’s your body, so it’s only ever your decision. If you can make decisions for yourself out of love and compassion rather than criticism, you’ll make decisions differently. Topics covered in this episode: What she experienced on the beach and how it made her feel. The mindset that has become normalized across cultures. What giving yourself permission on vacation looks like. The motivation Maria had to eat in balance and where it came from. What happens when we try to tell our caveman mind that we can’t have something. Where your decision making should come from. Why you’re not wrong for wanting to enjoy life’s pleasures. What could happen when you get rid of diet rules. Why it takes a leap of faith to let go. Why the fear you feel is valid and what to do about it. The importance of simply opening up to a new way of managing your life. Practices you can do regardless of what your mind says. Why your mind doesn’t have to be in charge. Sarah’s website: Join the Food Freedom Formula:
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Learning to Give Yourself Compassion
05/01/2023
Learning to Give Yourself Compassion
When you are struggling with unhealthy habits, there’s a battle that shows up in the mind. While it can feel like this is a battle that needs to be fought, there is strength to be found in simply choosing not to. The secret to accomplishing this is compassion. You deserve to show yourself the empathy you so freely give to others. If you give compassion to others, you know how to give it. You simply need to learn how to steer that towards yourself. It might feel like a huge leap right now, but showing yourself acceptance is well within the realm of possibility for you. Topics covered in this episode: How semantics can rile up your thoughts. The best tool for disengaging from the battle. What can change the dynamics between you and your internal battles. Common characteristics among people with food struggles. What giving yourself grace looks like and why it matters. The challenge people face with self-compassion. Why you don’t need to love your “energy” to call a ceasefire. The experience that struck Maria in her compassion journey. A simple action to begin noticing your own deservingness and worth. What compassion is and why it can feel difficult to give yourself. Why the exact definition of compassion falls short. Other empowering words and phrases that point to the same message. How you can experiment to find your space within. Questions to consider to help you discover compassion for yourself. Where the coolest experiments usually show up. Sarah’s website: Join the Food Freedom Formula:
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Moving Beyond Unhelpful Behaviors
04/25/2023
Moving Beyond Unhelpful Behaviors
Sometimes letting go of habits and behaviors is difficult, even when you can acknowledge the behaviors themselves are unhelpful. These habits are often adopted as a way of managing and coping with life experiences and past events, which is why it can be scary to move beyond them. If your mind is in the past or future, it’s difficult to connect to a body that’s always in the present. But, it can help to try and stay in the moment instead of focusing on your perceived failures or pressure to forgive. Practice a gentle openness to what is. At any given moment, you’re simply doing the best you can. Topics covered in this episode: A sneak peek into Sarah’s monthly blog. Where unhelpful habits often come from. How letting go can sometimes feel like failure. The way we perceive letting go may look like to others. What the story about who you should be is driven by. Why moving forward has nothing to do with failure or forgiveness. Habitual brain wiring and how it influences the way we think. The opportunity you have at any given moment. Why not always making the right decision is part of being human. Our mind’s propensity to create expectations. The difference between letting go and simply not getting caught up in something. The importance of noticing the rules that creep into your mind. What you are invited to get curious about over the next week. What could happen when you move away from unhelpful behaviors around food. Sarah’s website: Join the Food Freedom Formula:
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Being Okay With the Unknowns of Spirituality
04/18/2023
Being Okay With the Unknowns of Spirituality
What shows up for you when you hear the word “spiritual?” The answer might be different for everyone, but relating it to the unknown may resonate with you. It might even spark curiosity. From a more scientific perspective, spirituality can even be described as energy. In a world that is (from a spiritual perspective) hardly known, you can’t truly get anything wrong or right. Whether you call it spirituality or simply the unknown, just being in this place of being okay with not knowing is so powerful. Topics covered in this episode: Why it’s important to be open to what you don’t know when experiencing life. The comfort you can find in community. How spirituality relates to curiosity. Asking questions about why we’re here as humans. The interesting idea of understanding the intangible energy that drives life. What it may look like to accept not knowing. What is revealed when we’re stripped down to the deepest layer of ourselves. How getting outside of your own head can bring new shifts and insights. Why you should try new things without a tangible end goal. How spirituality is a space, and how the space can talk to you. How quieting your mind can help you know yourself. Why there is no right and wrong in discussing spirituality. The tendency for change to arrive when you’re not looking for it. The importance of putting energy into what’s important to you right now. What improving our mind’s intellect actually does. Sarah’s website: Join the Food Freedom Formula:
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Why We Feel the Need to Push the Storm Away
04/11/2023
Why We Feel the Need to Push the Storm Away
Let’s talk about the “stressy-stressies”—the moment when you’re feeling the storm energy moving through you. This is where shame likes to rear its ugly head, particularly in times where there’s a lot going on. A sprinkle can feel like a storm when you’re having a difficult time. Our minds are beautiful, complicated machines that love to bring up stories. These stories can keep you from dropping anchor, being present in your life, and discovering what your purpose is. When you start to drop into yourself, you’ll find you have the freedom to show up differently. Topics covered in this episode: What might keep you from being able to drop anchor for yourself. How your mind can create a storm out of a shower. The coping mechanism that is innately within us all. Why we feel the need to push the storm away and the ways we go about that. Why it’s important to identify the most important values to you. What happens when you start to learn more about yourself. Choosing what’s important to you in your life. How changing your relationship with your body could change your relationship with others. Why your mind wants to live in the past. How becoming wiser can make it difficult to return to old behaviors. The ways your choices and decisions can change as you do. Why you’re not stuck even when you feel like you are. The conversation shift you can expect in upcoming episodes. Sarah’s website: Join the Food Freedom Formula:
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Learning to Accept Yourself Without Judgment
04/04/2023
Learning to Accept Yourself Without Judgment
Do you struggle with seeing yourself as flawed? It can be difficult to let go of the shame that’s associated with this story. The key to moving past this shame is in how you relate to yourself and how you show yourself compassion. Imagine bringing all that you value in your other relationships and showing yourself the same love and care. You can learn to accept yourself just like you appreciate anything else as it exists in nature: without judgment. Storms and tough stories are going to show up, but it’s not because you’re flawed—it’s because you’re only human. You don’t need to change anything. You’re perfectly designed as you are. Topics covered in this episode: What you believe is important to bring to a relationship, and why it matters. The messages we get from society about who we are. Where a person’s value truly lies. What you’re encouraged to bring to your relationship with your body. The importance of learning that you don’t need to change the storm. The ways in which our mind innocently tries to protect you. How body ideals shift across cultures and through history. How dropping our expectations can help you through the storm. Finding the magic in simply being here today. Where the stories you carry actually come from. A challenge for the week you can begin applying right away. The power of saying and acknowledging your value out loud. The fact that you are perfectly designed (whether you believe it or not). Sarah’s website: Join the Food Freedom Formula:
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Why Doing Nothing Doesn’t Mean You’re Not Trying
03/28/2023
Why Doing Nothing Doesn’t Mean You’re Not Trying
It isn’t easy to take a step back and feel like you’re doing “nothing,” especially when you’re struggling in your relationship with food. But the truth is, doing nothing doesn’t mean you’re not trying—it simply means you’re not spending your energy on things you can’t control. The best thing you can do when your thoughts overwhelm you and you feel like you’re in the midst of a storm is to drop an anchor. Hold that space. Practice acknowledging the storm without interacting with it. Take care of yourself and allow the storm to pass. Topics covered in this episode: Why you don’t need to battle during an emotional storm. Recent feedback from a client and how it influenced this episode. The difference between doing nothing and doing nothing in the storm. What dropping an anchor in the storm means and how it can help. Why you don’t need to accept all your thinking as personal and true. How engaging in your true self will help you weather the storm. What reflecting on your own inner dialogue can do for you. The best place to put your energy and focus in times of difficulty. Why it’s important to acknowledge the storm even if you don’t react to it. How needing to practice being with the storm only makes you human. The importance of learning to ground in your own human experience. Remembering we do things everyday despite resistance. Homework on what to be curious about this week as you navigate your own storms. Sarah’s website: Join the Food Freedom Formula:
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Why You Can Stop Thinking About Managing Weight
03/14/2023
Why You Can Stop Thinking About Managing Weight
This episode is the third episode in a series about shame. The mind is programmed to enjoy starting something new—like a new diet or a new regime—which can get in the way of allowing us to just be. Our minds have a tendency to make managing weight more important than it actually is. When we stop trying to manage our bodies, we make space for new thoughts and beliefs. The best place to start is by simply being curious about the thoughts you have. Allow a little more curiosity into your daily life, and the best you can do each day is good enough. Topics covered in this episode: What inspired this series on shame. What it’s tempting for the mind to do and how it gets in the way. Knowing what’s helpful in the moment and how it can change. How being curious about not managing your body can help. Why you don’t need to hold onto what hasn’t served you. How to make space for new thoughts and beliefs. Why Maria and Sarah are flexible in their approaches. The responsibility we as humans take on that’s not ours to own. Why you don’t need to criticize yourself for having emotions. Why our relationships with food and weight can’t be simplified. How the journey to food freedom is confusing and why that’s okay. When you’ll know what to do and when to do it. How shame is created innocently and how to let it go. Trusting your emotions will settle, even when they’re difficult. Sarah’s website: Join the Food Freedom Formula:
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Why It’s Okay to Accept Shame
03/07/2023
Why It’s Okay to Accept Shame
Today we’re continuing our conversation that we began last week about shame. Practicing acceptance around difficult emotions like shame doesn’t mean you have to be okay with it or happy about it. Acceptance is just the experience of being with something without needing it to be different. When you practice being present and accepting what is, unhelpful thoughts are bound to come up. Rather than fighting against them, just acknowledge where you are gently bringing yourself into the now. Topics covered in this episode: The recent talk Sarah gave and what it led her to reflect on. How most people are conditioned to react to their emotions. What happens when you accept change rather than resist it. How to accelerate your journey to food freedom. What the “restrict mind” has a tendency to do. Signs you may be losing your connection to being in the now (and what to do about it). The importance of approaching life experiences as if it’s the first time. Why your struggles aren’t your fault. How internal stories act as a distraction for the mind. Why you don’t need to control or manage your weight. What trusting you can get through the messiness looks like. How letting go isn’t linear or pretty, and why that’s perfectly normal. What to expect as part of your journey to food freedom. Strategies for leaning into the learning process and finding what works for you. What you think you need for food freedom and being curious about not needing it. Sarah’s website: Join the Food Freedom Formula:
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How Shame Shows Up and What it Looks Like
02/28/2023
How Shame Shows Up and What it Looks Like
Shame is at the root of a lot of habits, and often shows up alongside one’s struggle with food. Our stories—the ones we believe to be true—dictate how we think about and experience the world. Shame drives a secrecy that can make you feel alone, leaving you to avoid talking openly about what you’re going through. What underlies shame is fear. Showing love and compassion for yourself is the antidote to shame. You may have uncomfortable feelings come up, but trust that they will pass. The world doesn’t need a different version of you. It needs the version you already are. Topics covered in this episode: The difference between guilt and shame. How a fear of judgment can impact your habits. The pressure to manage our bodies and why it doesn’t make sense. What our minds are good at and are not good at. The common food rules people struggle with. How control plays into the need to maintain a certain weight. What happens when you learn to sit with discomfort. What it means when people care about your weight. Why the world needs you just as you are. How human bodies are designed to change, especially as we age. What it means to help your body be the best it can. The importance of recognizing our struggles with acceptance and change. Why we need to be less rigid and let things happen on their own timeline. Opening up to the unfiltered you. Sarah’s website: Join the Food Freedom Formula:
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Why It’s Always Okay to Experience Our Own Thoughts
02/21/2023
Why It’s Always Okay to Experience Our Own Thoughts
How does being in your habits less often allow for healing in your own way? As we look to our habits less, we tend to notice our feelings and thoughts more. It’s possible that if something shows up, it’s something that needs to be reflected on and processed. We’re so quick to judge our own thoughts and emotions. The truth is, it’s okay to experience thoughts about whatever shows up. There is fear in letting go, and there is fear in uncertainty—even when it comes to letting go of unhealthy habits. But it doesn’t last forever, and you can learn how to let life flow. Topics covered in this episode: Themes that arise on the journey to better habits. What happens when you step away from your habits. How familiarity influences habitual thoughts and behaviors. Where grief comes from and why it comes up when it does. What you’re invited to let go of. What happens when you accept what you’re not supposed to control. The experiences you can expect to have when letting go of a habit. How being in the moment doesn’t always feel good. Why you shouldn’t judge yourself for what you didn’t do sooner. The power of going with the flow and just letting what is be. How it’s only human to want to have control and how that may show up. What it means if your experience of loss is different from someone else. Why letting go of comparison is important to the process. What you are congratulated for today. Why it’s enough to simply own the lane you’re in. Sarah’s website: Join the Food Freedom Formula:
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Having Fun Has Nothing to Do with Your Weight
02/14/2023
Having Fun Has Nothing to Do with Your Weight
Do you ever find yourself making changes in your life in preparation for a future event, like a wedding or a birthday? It’s fairly common to do this. However, when we focus too intently on the future, we lose the connection we have with our body and its needs in the here and now. When it comes to focusing on these future events, it’s easy to become obsessed with how much you will weigh. The truth is that the good conversations you have and the enjoyment of the event actually have nothing to do with your weight. Being as present as possible can help you notice ingrained messages and acknowledge you always have choice. Topics covered in this episode: What we naturally lose when we put our focus on the future. Different examples of why you might change your habits for the future you. How to embrace the excitement life has right now. How we gather internal stories from a snapshot picture. The importance of acknowledging you are human. Why the only reality we really have is the one that’s here now. The tendency to think in black and white and how to open up to other choices. What taking a step back and pausing can help you notice. Why it’s helpful in a moment just to do nothing. How to practice trust and letting your inner wisdom talk to you. The situations we tend to learn the most from. Experiencing life in the moment and how to get curious about that this week. Sarah’s website: Join the Food Freedom Formula:
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How Eating Habits Develop
02/07/2023
How Eating Habits Develop
In this episode, we’re going back to the basics to look at how eating habits develop and how they present themselves. There is a common myth about unhealthy eating habits that in order to have them, you must be getting something out of them. This is simply untrue. Ultimately, it comes down to the habits we create with ourselves and our bodies. Innocently enough, some of them tend to be less helpful than others. Change is impacted by fear. Fear can be a barrier, but it’s also a helpful indicator; information to reflect on while you explore the possibility of more helpful habits. Topics covered in this episode: Why there is no right or wrong—just what we decide to do in the moment. How innocently placing blame on habits can be unhelpful. How the feeling of wanting to be alright influences our habits. The way fear presents itself in repeating unhealthy patterns. What habits are actually an indication of. How food itself isn’t evil. An example exploring the power we put into innocent foods. Why humans are often afraid to be themselves in the moment. The importance of knowing what’s best for you doesn’t always feel good. What happens to our innate mind when we explore change. How we hold ourselves to unrealistic standards and what we think we can control. The joy of understanding and being with our humanness. Why it’s nobody else’s job to criticize you. What we assume resilience is versus what it actually is. What you’re invited to be curious about this week. Sarah’s website: Join the Food Freedom Formula:
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Why You Don’t Need to Close the Door on Any Food
01/31/2023
Why You Don’t Need to Close the Door on Any Food
Isn’t it interesting how when we say no to something, it suddenly becomes more enticing? That’s the topic explored during this episode. As soon as we create a value of something that we shouldn’t have or shouldn’t do, it’s normal for our brain to become even more focused, or sometimes, even obsessed with it. This is also true when it comes to food. To make it even worse, we as humans have a tendency to place a judgment on ourselves for it. You don’t need to close the door on any food. Leave the door open. Trust your body to know how much of anything it needs. Topics covered in this episode: How shutting the door on food can lead to an obsession about it. The way we handle cravings in body and mind. Why you don’t need rules around food to manage it. How food rules actually put us in a position of less control, not more. The importance of trusting your body to know what it needs. Why eating something “forbidden” doesn’t guarantee enjoying the experience. How food rules increase critical thoughts about ourselves. How life has a funny way of just taking care of itself. Why the human part of us wants to have control. What your inner knowing—which is always present—offers you. The role self-acceptance plays in just letting things be. Why it’s okay to be “lazy” if you want to be. Two pieces of homework to take away from this episode. Sarah’s website: Join the Food Freedom Formula:
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