More Than What You Eat

I'm Rachel Goodman, Registered Dietitian and six figure Entrepreneur, who's mission is to help you be fearless in choosing & taking your most aligned path toward reaching authentic freedom and fulfillment in life, through conversations about food freedom, entrepreneurship, relationships, and mindset - in the realest way possible! Listen anywhere you get your podcast and if you've enjoyed the podcast, please leave a review to let us know!

Ep 113 How to Get Back on Track without Dieting or Restricting 05/01/2024

Ep 112 What my husband taught me about what NOT to do if you want Intuitive Eating to work for you 04/25/2024

Ep 111 Is my weight gain healthy or unhealthy? 04/16/2024

Ep 111 Is my weight gain healthy or unhealthy? Weight gain has been demonized by diet culture, that much is clear. Which makes it hard to heal your body image, especially if you've regained weight as you have been healing your relationship with food. Given body diversity is normal and we are not all meant to be thin, this can be normal and a part of the healing process. But what happens when you keep gaining and gaining weight? How do you know when it is part of healing or part of an issue? And more importantly, if it is a result of an unhealthy reason, what is the solution? [hint: its still not dieting!] I recently wrote a post on instagram addressing this topic and while many appreciated the nuance I shared, others were upset by it. Which is why I’m answering the questions of: Is my weight gain healthy or unhealthy? In today’s podcast episode. Because these conversations should not be shoved under the rug. I don’t believe in denial but rather having understanding and awareness through the lens of self compassion to know how to take care of yourself and when to reach out for support In this episode, we cover: Why we shouldn’t ignore weight entirely Signs of healthy and unhealthy weight loss Why you can’t assume you know someone’s health status based on how they look Signs of healthy and unhealthy weight gain Why it’s okay to question weight gain and why its not fatphobic to do so Responses to instagram comments who were triggered by this topic and why it's important to not avoid these conversations If you’re desiring personalized and nuanced support to end the food chaos and body shame effectively so you can confidently nourish yourself without rules, my IntuEATive Living Group Coaching program is now open for presale enrollment [aka save $300!] until May 6th. to apply and I’ll be in touch! Rachel’s Resources: Follow Rachel on RD Entrepreneurs: Get my FREE Set Up for Success Bundle Guide to set up your biz with ease. to get immediate access. For the Intuitive Eating Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach: Get immediate access to the FREE video training, Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/30835968

Ep 110 How to reclaim nutrition without the food rules or dieting stress 03/27/2024

Ep 109 Life on the other side of food rules and body shame & the power of reclaiming body autonomy to manage medical conditions with past client Jovaughn 03/18/2024

Ep 109 Life on the other side of food rules and body shame & the power of reclaiming body autonomy to manage medical conditions with past client Jovaughn If you’re struggling to climb out of the dark hole that is food rules, stress, guilt, and body shame - my past client’s Jovaughn’s journey is going to show you that there IS a light at the end of the tunnel! In this episode Jovaugh shares with us how she went from fearing carbs, restricting food & feeling guilty all the time for what she ate, not knowing how to manage her blood pressure, and never feeling good enough in her body to → enjoying all foods without guilt and without losing control, reclaiming her body autonomy and feeling empowered to care for her health in a way that best suits her life and values, and feeling confident and enough in her ‘here and now’ body. We cover: Using lived experiences to overcome food rules How to opt out of the ‘clean your plate club’ to stop overeating without guilt about ‘food waste’. Healing your body image when everyone around you is dieting Knowing your options to manage medical conditions and the power of body autonomy. How your relationship with food impacts every aspect of your life Nutrition be an empowering and joyful part of your life that helps you feel your best! If you found this episode helpful, please share it with your friend or family member who you believe would benefit from it and take the 2 minutes to leave a review. If you’re desiring support to end the food chaos and nourish yourself with confidence, Rachel’s Resources: Follow Rachel on Get 1:1 coaching support. The highest level of support. to get started. Need an easy starting place to stop binge eating? Get my Crash Course: Secrets to Stop Binge Eating for just $15! to get it RD Entrepreneurs: Get my FREE Set Up for Success Bundle Guide to set up your biz with ease. to get immediate access. For the Intuitive Eating Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach: Get immediate access to the FREE video training, Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/30418878

Ep 108 Where Your Food Noise & Inner Body Bully comes from and How to Find Healing Within Yourself with Robin Gutman LSCW 12/27/2023

Ep 108 Where Your Food Noise & Inner Body Bully comes from and How to Find Healing Within Yourself with Robin Gutman LSCW Living with an inner critic in your mind that relentlessly makes you feel bad about your body.. That tells you how ‘bad’ you are for eating a slice of cake… That convinces you that you're weak, a failure, and not enough - is EXHAUSTING! But what if the way to rid yourself of these mean thoughts wasn’t to focus on actually getting rid of them? Because so far, that hasn’t worked. It’s only causing you to get more frustrated with yourself. What if the answer was not to fight these mean thoughts, but to lean in to them? In this podcast episode, licensed therapist Robin Gutman, shares with us a revolutionary therapy approach to heal your body image and relationship with food that will help you drop the fight with your mean thoughts and heal in a way that is kind, compassionate, and realistic. In this episode we cover: What is the Internal Family Systems approach and how can it help you heal from negative body image, food rules, and binging. What your mind sounds like when you binge (you’ll want to hear this!!) How your negative thoughts and inner bully have become protective mechanisms (and why they are so hard to let go of, even when it's making you miserable) How to let go of these maladaptive protective mechanisms so you can live at peace with yourself, with food, and your body. Rachel’s Resources: Follow Rachel on Stop feeling out of control with food using the FREE e-guide: Want to bring the podcast to life and bring Food Freedom, Authentic Health & Body Peace to your people? Invite Rachel to speak at your community, school, retreat, or event. Click here for speaking topics and to reach out to Rachel: rachelgoodnutrition.com/speaking For Dietitians & Professionals: boost your intuitive eating counseling skills & coach clients with confidence with my FREE video training, 3 Steps to Boost Your Coaching Confidence Want to work together 1:1 or share your feedback on this episode? Contact Rachel at Robin’s Resources: Follow Robin on Instagram: Work with Robin: /episode/index/show/rachelgoodman/id/29230743

Ep 107 The Difference Between Food Freedom & Intuitive Eating (why they are NOT the same thing!) 12/12/2023

Ep 106 3 Things I’d do differently if I were starting my business from scratch - this will accelerate YOUR success 08/03/2023

Ep 105 How I overcame my driver’s anxiety + a step by step approach to face your fears 07/25/2023

Ep 104 Understanding & Managing Your Period Cravings + Identifying Hormonal Imbalances | Amanda Montalvo RD 07/18/2023

Ep 104 Understanding & Managing Your Period Cravings + Identifying Hormonal Imbalances | Amanda Montalvo RD Do you feel like you are ‘good’ all week, even month, and then your period comes along and RUINS it all with intense cravings that send you spiraling into a binge and shame fest? One thing I WISH I knew years ago was that period cravings are NORMAL. It's so sad that as women diet culture conditions us to believe that all we need is more "willpower" to beat period cravings.. or to eat some frozen grapes instead??? (um, how are we even comparing grapes to a big ol' bowl of trix? Do ya think my taste buds are dumb?!). It is this exact mindset that causes the period binges, {first_name}! Now, while period cravings are normal, and you’ll understand WHY in this podcast episode… Binges are not. When you understand WHY you have cravings and how to honor them so that you don't spiral into chaotic eating and feeling even worse than you already are (periods are not fun to begin with!).. it is so empowering to then give your body what it needs without guilt or fear. Which is why I'm excited to bring back one of the most popular episodes on the podcast (and one of my personal favorite interview!!) with hormone specialist and Registered Dietitian Amanda Montalvo. In this episode we cover: understanding your hormonal changes at every part of your period cycle WHY you have cravings, specifically carbs (yes, there is a physiological REASON) how to identify a hormonal imbalance (what's normal and what's not) and what to do about it Reasons you are binge eating on your period (it's not because of your period) and how to break free of this cycle Rachel’s Resources: Follow Rachel on Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, : Want to share your thoughts or feedback on this episode? Contact Rachel at Marci’s Resources: You can find Marci at: /episode/index/show/rachelgoodman/id/27497322

Ep 103 How to overcome criticism & the naysayers as an Intuitive Eating Dietitian 07/13/2023

Ep 103 How to overcome criticism & the naysayers as an Intuitive Eating Dietitian I had a Youtuber make a hate video about me and my account to his 60K+ subscribers. People have said to me “I don’t get why so many people follow you.” A family member told me I’m not a ‘real’ dietitian if I’m not helping people lose weight. If you’re scared people will not value your work as an Intuitive Eating Dietitian, I’m gonna shoot straight with ya - you’re right. That’s no reason to hold yourself back from showing up and doing this life changing work you were meant to do! Don’t let people in the cheap seats have an expensive opinion on your life and determine your value for you! If you struggle with feeling enough as a Food Freedom Professional. If you doubt yourself and your ability. If you fear being judged. This podcast episode is for you. I share with you how I overcame my own fears of other people’s opinions and how I address criticism, such as the ones I shared with you above. And more importantly, how you can get out of your own way, build your confidence and show up fully so you can change lives and build the practice and life of your dreams! In this episode we cover: The real reasons you struggle with being judged as a Food Freedom Professional & how to address the fear at its root How I addressed criticism given to me as an Intuitive Eating Dietitian What you actually need to feel confident in yourself and show up in the face of judgment! Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: For Entrepreneurs: Book a 90-minute Business Strategy Intensive session here: Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/27444501

Ep 102 My #1 Game-Changing Tip to Eat Mindfully If You Struggle With Mindful Eating 07/03/2023

Ep 102 My #1 Game-Changing Tip to Eat Mindfully If You Struggle With Mindful Eating If you struggle with mindful eating - this podcast episode will be a GAME CHANGER for you! Chances are, if you’ve been on the dieting train for years, then everything you learned about mindful eating is wrong! In fact, your attempt to eat mindfully might actually be fueling MORE food chaos. In this episode you’ll understand what true mindful eating should look and feel like and how to achieve mindfulness with your meals to eat ways that feel good to your body - without the food rules and stress! I’ll also be sharing with you my #1 tip to eat mindfully if the whole idea of becoming a mindful eater feels overwhelming or too much work for you - especially if you're leading a busy life and the idea of having every meal be mindful, let’s be honest, feels unrealistic (as a mom of 4 I feel youuuu!) I share this tip with my clients and it always results in breakthroughs and more mindful eating during meals, which in turn helps them eat in ways that serve them and their body better. In this episode we cover: Diet culture’s definition of mindful eating vs the true definition of mindful eating How to assess if you’re truly trying to eat mindfully or if its restriction in disguise (that is making your eating habits worse!!) My #1 tip to eat mindfully when you feel like you’re not a ‘mindful person’ or the idea of mindful eating feels like an overwhelming goal As always, once you give it a listen, I’d love to hear your takeaways and feedback! And if you found this episode helpful, I’d so appreciate your support of this podcast by leaving a review. Rachel’s Resources: Follow Rachel on Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, For Entrepreneurs: Book a 90-minute Business Strategy Intensive session Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/27310578

Ep 101 Can You Really Be Addicted to Food? | Marci Evans, CEDRD-S LDN 06/27/2023

Ep 101 Can You Really Be Addicted to Food? | Marci Evans, CEDRD-S LDN Do you feel like all of your struggles with food lead you to believing that you must have a food addiction? I get it. For years I felt the same! I felt like I must be addicted to food because who else would eat copious amounts of food to the point of feeling physically horrible (and sometimes with foods that I wasn’t even enjoying!!) And with all the fear mongering media about how sugar is addictive, it's easy for binge eaters to believe they are food addicts. But… are you?? In today’s episode we dive into the concept of food addiction and dispelling myths around this topic. Registered Dietitian, Marci Evans, an expert in the field of eating disorders and body image healing, who has extensively reviewed the research on food addiction, walks us through that research and what is the real underlying factor that makes so many feel out of control with food – and what you can do to stop feeling this way and heal your relationship with food, effectively! In this episode we cover: Why so many people who binge eat so easily believe that they are addicted to food The difference between feeling addicted and being addicted The neuroscience of addiction (and does food fit that criteria) How to stop feeling addicted to food if you binge eat As always, once you give it a listen, I’d love to hear your takeaways and feedback! And if you found this episode helpful, I’d so appreciate your support of this podcast by leaving a review. Rachel’s Resources: Follow Rachel on (please hyperlink it to Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, Want to share your thoughts or feedback on this episode? Contact Rachel at Marci’s Resources: You can find Marci at: /episode/index/show/rachelgoodman/id/27272118

Ep 100 Setting Realistic Expectations to Heal Your Body Image Effectively & How to Use Negative Body Thoughts to Deepen Your Healing 06/22/2023

Ep 100 Setting Realistic Expectations to Heal Your Body Image Effectively & How to Use Negative Body Thoughts to Deepen Your Healing Do you worry that if you have any thoughts of desiring weight loss you will not be able to heal your body image? Or worse, you might be undoing the progress you’ve already made? This was the fear my client, Amy, shared with me in a recent session. She was making great progress in stopping to binge eat and removing food guilt from her food choices. She was learning to accept that her body at her thinnest was not the healthy weight for her because she needed to keep restricting and obsess about food to maintain it and that was not how she wanted to live the rest of her life. Yet, this past week, she kept having nagging thoughts of wishing she was back to that thinner body. She feared it meant she was going backward in her healing journey and it was creating a lot of stress that she was doing body image healing ‘wrong’. In our session, I helped Amy not only overcome this fear, but also set realistic expectations and learn how to navigate bad body image thoughts and days in ways that will help her deepen her healing instead of going backward. She left feeling relieved, hopeful, and empowered to continue making progress in her body image healing journey. The positive impact our conversation had on Amy inspired this podcast episode where I share with you the insights, mindset shifts, and tools that I gave Amy to feel empowered to heal her body image and better in her own skin (even when weight loss thoughts came up!!). In this episode we cover: The fear Rachel’s client, Amy, had about regressing in her body image healing & how Rachel helped her overcome this fear How to set realistic expectations for your body image healing journey (Rachel does a quick exercise to bring you back to reality on how long the healing journey may take for you) The reason body image healing runs so deep & can take time to fully heal How to use your negative body image thoughts as fuel for healing Can you heal your body image if you still desire weight loss? How to reframe your thoughts to be more positive in a realistic and BELIEVABLE way (a step by step approach) Rachel’s Resources: Follow Rachel on (please hyperlink it to Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: (please hyperlink it to Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/27226611

Ep 99 How to identify signs of early perimenopause, setting expectations of how long symptoms last until reaching menopause, and realistic nutrition tips to reduce perimenopause symptoms 06/15/2023

Ep 99 How to identify signs of early perimenopause, setting expectations of how long symptoms last until reaching menopause, and realistic nutrition tips to reduce perimenopause symptoms You may have heard this before about a million times: “It’s NORMAL for your body to change!!” But it also may not FEEL normal. Especially when your body is not only changing in its physical appearance - but also experiencing symptoms that leave you feeling like you are not yourself anymore. Welcome to the journey of menopause. And when I say welcome - I’m not just talking to the 45+ year old women. I’m talking to all women! Yes, even if you are 25! I believe that the more you are informed about your body, what’s normal, what isn't and how to best navigate challenges that come - the calmer and more empowered you feel when you go through it. Which is why I’m excited to share with you my interview with our guest expert, Jenn Huber. Jenn is a registered dietitian with an expertise in perimenopause and menopause. Jenn’s menopause journey started earlier than most - when she was still in her 30s!!! Through her own story of struggle and triumph she now helps other women navigate this season in life in a way that leaves them feeling excited and empowered to care for their body in place of confusion, fear, or defeat - without restriction, negative self talk or dieting. In this episode we cover: How to identify signs and symptoms of perimenopause and its onset How to set your expectations of what your menopause journey might look like Navigating body changes that come with menopause Understanding the hormonal shift that is happening in a woman’s body during this time What is hormone replacement therapy and is it the best option for you Simple and practical nutrition tips to reduce perimenopause symptoms Rachel’s Resources: Follow Rachel on Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost your counseling skills, coach clients with confidence & build a thriving practice using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence here: For Entrepreneurs: Book a 90-minute Business Strategy Intensive session here: Want to share your thoughts or feedback on this episode? Contact Rachel at Jenn’s Resources: Follow Jenn on instagram: Get Jenn’s Resources: /episode/index/show/rachelgoodman/id/27150147

Ep 98 Are You Really An Emotional Eater? The 3 types of Emotional Eaters - How to Identify Which One You Are (or are NOT) & How to Effectively Stop 06/13/2023

Ep 98 Are You Really An Emotional Eater? The 3 types of Emotional Eaters - How to Identify Which One You Are (or are NOT) & How to Effectively Stop Maybe you're not an emotional eater in the way that you thought you were... I can't even tell you how many times a client comes to me saying she's an emotional eater only to discover through working together that it was a symptom of a different issue. When we work on that core issue, her "emotional eating" isn't a struggle anymore. Because we got to the ROOT of the matter. Today, I’m sharing with you the insights, tools, and support I give my emotional eating clients…so that you, too, can stop feeling out of control with food in reactive ways that don’t serve you. There is, of course, a time and place to embrace eating emotionally. It is a natural part of life that should be enjoyed, not demonized. However, if it isn’t feeling good to you or serving you, it is important to learn how to cope with your emotions in a healthy way. More importantly though, you need to first know what type of emotional eating you are dealing with (and it may possibly not even be emotional eating but part of a bigger issue you need to identify) to effectively stop feeling out of control with food in this way! I’m dropping all the light bulb moments for you in this week’s episode where we cover:: Identifying if you are actually an emotional eater (surprise! You may think you are but actually are not!) The 3 types of Emotional Eaters How to resolve the food chaos for each one Rachel’s Resources: Follow Rachel on Stop feeling out of control with food using the FREE eguide: Are you a Food Freedom Professional seeking to boost your counseling skills, coach clients with confidence & build a thriving practice using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence here: Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/27135231

Ep 97 How to Make Time for Your Goals When You Have 'No Time' & Why I Disappeared for 5 Months 06/05/2023

Ep 97 How to Make Time for Your Goals When You Have 'No Time' & Why I Disappeared for 5 Months How many times have you said to yourself… ‘If I had more time I would launch my business’ ‘If I had more time, I would work out’ ‘If I had more time I’d prepare more nourishing meals’ ‘If I had more time I would start that instagram account’ ‘If I had more time I would go on date night’ I get it. Life can get BUSY! As a mom of 4 who is also running a business, don’t I know it! I often get asked: “Rach, how do you do it all?” I’ll tell you this much right now - I absolutely do NOT do it all. And that’s part of how you get what MATTERS done! In fact, time management was one of my biggest struggles. If I’m honest, it is still a work in progress as life only gets busier but I am getting better at it and I’ve recently had major breakthroughs that has reduced the stress around it! It requires LOTS of mindset shifts and practical strategies in order to make time for what you need to get done that will contribute to continued progress toward your dreams and goals so that you are living an aligned life you feel good about! Today I’m sharing with you what those mindset shifts and strategies are and HOW to know what actually matters to you… as well as why I took an unplanned break from podcasting for 5 MONTHS (and no, it was not because I had ‘no time’). In this episode we cover: The real reason you’re stressing out about your endless to-do list - and how to release that stress The mindset shifts you need to prioritize the correct things that actually matter. Detaching your self worth from your productivity Letting go of the martyr mentality that you may not even be aware you have Why I have been MIA for the last 5 months and the limiting beliefs I had to overcome to come back. Why a morning routine is NOT what you should focus on to be more productive (and what you should focus on instead that will maximize your efficiency in the morning + all day long) Practical tips to set up your day for success so you can be efficient with your time and get what matters done! If you’ve ever felt like you just ‘don’t have enough time’ to get what you want done and its overwhelming and stressing you out - this episode is a game changer and you’ll want to tune in! Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her counseling skills & coach clients with confidence using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: For Entrepreneurs: Book a 90-minute Business Strategy Intensive session here: Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/27049035

Ep 96 Overcoming Food Fears, Weight Gain & Healing in a Diet Culture Environment with past Client Yael 12/13/2022

Ep 95 What Moving Taught Me About Manifesting Your Dreams 11/30/2022

Ep 95 What Moving Taught Me About Manifesting Your Dreams If you’ve ever been curious about the power of manifesting (or doubting the concept, chalking it up to ‘woo-woo’ vibes), this episode is for you. When you look for all the reasons that your dream won’t work: that’s what you will find. There is strength to be found in continuing to follow your aligned path, even when you can find all the reasons that the timing isn’t perfect. You don’t need to know exactly how your dreams are going to become reality in your life. Keep taking messy aligned action toward being in the place where that can become part of your reality. But is it worth the risk? I believe that a life half-lived is scarier than taking the risk to try. I’m sharing my story of moving from Brooklyn to New Jersey with its many twists and turns and imperfect timing to encourage you to continue to be open to the possibilities. If you’ve been wondering if there’s any power in the manifestation sphere or how to do it - my move is full of why it is powerful and how to use the power of manifestation into reality - along with some myth busting on manifestation is and isn’t. In this episode, we cover: [0:41] The background about our move from Brooklyn to New Jersey. [5:21] The point where I aligned my values with how I operated in my business and the steps we took in abundance to make my childhood visualization come true. [8:06] The conversation with my mindset coach that prompted my messy aligned actions. [15:22] How I learned to stop looking for perfection while figuring it out. [16:47] The whirlwind of finding a new home and giving birth and what I’ve learned about seasons and being uncomfortable while chasing your dreams. [23:30] How focusing on “I will figure this out” helped me through uncertainty and quieted anxiety. [26:15] Actionable steps to take to manifest your dreams. /episode/index/show/rachelgoodman/id/25154679

Ep 94 Giving yourself permission to evolve & how the podcast is changing 11/17/2022

Ep 93 What Dieting Really Does to Your Body & How to Reverse the Damaging Effects with Elaina Efird RDN, CD, CEDRD, CSSD 09/28/2022

Ep 93 What Dieting Really Does to Your Body & How to Reverse the Damaging Effects with Elaina Efird RDN, CD, CEDRD, CSSD If you’ve lived in diet culture for any length of time, then you are familiar with the yo-yo cycle. Even though you know it’s probably not the best thing for you (it hasn’t worked the last 10 times, has it?), it’s hard to resist when every turn you go you see promises of weight loss attached with the dream life you’re made to believe you’ll get as a result. You might think… what’s the harm in trying just ONE more new diet? Maybe this one will be the one that you will finally be able to stick to and will get you results. Have you ever stopped to consider what’s happening to your body when you live in this cycle? It is not harmless. Diets are actually damaging to your body and health. In today’s episode with Elaina Efird, a Registered Dietitian who specializes in metabolic testing, we discuss what dieting actually does to your body and how to opt out of this vicious cycle so you can focus on your health and peace of mind. You’ll understand the science of what is happening inside your body when you start and end a diet, how the normal cycles of life affect weight, the importance of evaluating the nutrition advice you take from social media (and how to filter through the red flags!), and why it’s good for your health to throw out all the food rules and actually to enjoy your food! In this episode we cover: [3:30] How Elaina got into dietetics and working with eating disorder patients [6:30] The science behind macronutrients and why carbs are not the enemy [10:16] Elaina dispels myths around the newer trends in diet culture [14:02] Advice on how to evaluate social media nutrition trends and when its a red flag of disordered eating [18:51] Why it’s normal to gain weight in your 20s [21:40] The nuance that’s involved in evaluating weight gain and weight loss [25:30] What happens to your body physiologically when you remove too many calories or nutrient [28:58] Understanding a weight loss plateau & set weight point [30:42] What happens to your metabolism and muscle mass when you have a caloric deficit [32:56] How to reverse the damage done by dieting [34:34] The relationship between stopping to binge eat and your weight [37:38] Elaina’s advice on body image issues that inevitably come up when healing your relationship with food Rachel’s Resources: Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Follow Rachel on Want to share your thoughts or feedback on this episode? Contact Rachel at Elaina’s Resources: Follow Elaina on Instagram: Check out the Kahm Clinic's website: /episode/index/show/rachelgoodman/id/23719490

Ep 92 The Difference Between Mindful Eating and Intuitive Eating - and Why You Need Both with Paige Smathers RDN 09/13/2022

Ep 92 The Difference Between Mindful Eating and Intuitive Eating - and Why You Need Both with Paige Smathers RDN Even if you are doing your best to practice intuitive eating and reconnect with your body, it’s easy to let the old mentality of “rules-based eating” slip back in and have that negative self-talk return. It can be especially frustrating if you feel like you're trying to be ‘mindful’ of your food choices but keep failing and falling back to old eating habits. But are you truly practicing mindfulness, or is your attempt to be mindful setting you back into your ‘rule-based’ eating & negative self-talk? If you’ve noticed yourself reverting back into food rules & judgemental thoughts and feel like ‘mindfulness’ is not working and you aren’t eating intuitively (and maybe you are reading this and feel completely confused because you don't really know the difference between mindful eating and intuitive eating) then today’s podcast episode is for you! We are joined by Paige Smathers, a Registered Dietitian who supports people in finding and learning to make peace with food and body image in a compassionate and self aware way. In this episode we discuss how mindfulness and intuitive eating can (and should!) work together to help heal your relationship with food and body image, how not to use mindfulness (the ways in which it can backfire!), the potential pitfalls of self-esteem and the critical role that self-compassion plays in our food freedom journeys, as well as the importance of learning to accept failures (and reframing them! Because you can’t really fail!) as part of the process to make forward progress. In this episode we cover: [3:13] Paige’s journey to becoming an intuitive eating dietitian. [7:16] The impact compassionate self talk can have on those struggling with disordered eating [8:36] The differences and similarities between mindfulness, mindful eating, and intuitive eating and how both are needed to eat in alignment with your body [24:28] How Intuitive Eating is portrayed on social media and why its not the full picture [27:39] Self-compassion research: what does it show, what is it, and what role it plays in intuitive eating [34:51] The benefits of self-compassion in your life and how to practice it more on a daily basis Rachel’s Resources: Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Follow Rachel on Want to share your thoughts or feedback on this episode? Contact Rachel at Paige’s Resources: Follow Paige on Instagram Check out Paige’s Website /episode/index/show/rachelgoodman/id/23719427

Ep 91 Do You Need to Count Calories for Optimal Health & Reaching Your Healthy Weight? 08/30/2022

Ep 91 Do You Need to Count Calories for Optimal Health & Reaching Your Healthy Weight? You’ve probably heard this common diet advice a million times “it's all about calories in, calories out”. You go on diet plans that give you an allotted calorie amount you can eat, and then you obsess over nutrition facts labels and find you’ve turned into a human calculator adding up numbers all day and spending your energy making sure you don’t go over that number. It’s quite exhausting, isn’t it? You’ve been told it's all in the name of health… but is it?? And do you really need to count calories to achieve YOUR healthy weight? Have you actually ever asked yourself, what actually IS a calorie? What does it do? And what actual importance does it have in my overall health if I’m not attaching it to size? If you’ve been stressing about counting calories or have ever felt guilty for eating a snack that has ‘too many calories’, this podcast episode is for you!! This episode sheds light on the actual role of calories as it relates to your health, and will help you change the way you evaluate the foods you choose to eat based on more than just the number of calories. You’ll also understand how our bodies use calories, the importance of learning to listen to our hunger and fullness cues, and what happens to your health and weight when you eat in alignment with your body’s needs. In this episode we cover: [2:25] What a calorie is, how it functions within the body, and how your body regulates calories [4:00] What processes are happening in your body when you are hungry [5:54] Should you be micromanaging calories to help regulate weight or not and what happens when you begin to eat in alignment with your body’s needs [8:55] How calorie deficits actually affect the psychological and physiological mechanisms in your body Rachel’s Resources: Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: Subscribe and watch YouTube Channel Eat Free | Live Free (hyperlink to bit.ly/eatfreelivefree_youtube ) Follow Rachel on Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/23719382

Ep 90 Finding Balance with Food & Healing Body Image as an Athlete and Former Athlete with Katie Spada RD 08/16/2022

Ep 90 Finding Balance with Food & Healing Body Image as an Athlete and Former Athlete with Katie Spada RD The athlete world is FULL of disordered eating advice! But if you’re an athlete you may not know that. You may be thinking this advice is normal.. And then be judging yourself for not being able to adhere to that advice. Or maybe you were ‘strong enough’ to stick to your regimented (and often unhealthy) way of eating as an athlete but feel completely lost on what life with food and your body ‘should’ look like, not that you’ve retired (or are no longer able to train). If you struggle with your relationship with food and feel confused on what ‘normal eating’ should look like as a former athlete, or are stressing about body changes that are happening as a result, this podcast episode with former Division 1 Athlete and Registered Dietitian, Katie Spada, is the one you want to listen to! Katie shares her own journey as an athlete and how that affected her relationship with food and body image, and how that journey inspired her to help others in the athlete world and especially those who retire from it find balance and healing with food and body image. In this episode we cover: [0:30] Katie’s story and how she became a Dietitian who specializes in working with athletes & former athletes [3:02] Common misconceptions about nutrition that can actually be harmful to performance and body image within the different athletic communities [6:41] Addressing the coaches’ levels of education in nutrition [8:14] How coaches often focus on body size instead of performance & why that is problematic [10:11] How coaches can turn a blind eye to Orthorexia [11:40] The balanced approach to good nutrition for athletes versus disordered eating and how athletes can put themselves in the best position to eat intuitively AND perform well [17:38] How athletes can become more in tune with their body’s hunger cues when exercise blunts natural hunger cues [20:37] Common struggles with food and body image that athletes face when retiring from their sport career [22:30] Red flags that can act as clues to former athletes that they may have disordered eating [25:51] Why body change is normal when you stop living the athlete lifestyle and the association between appearance and worth [33:56] Katie’s advice for transitioning to unfamiliar normal life from extreme athlete life [37:51] The freedom and fun that come from discovering new things and the power of asking questions of your desires Rachel’s Resources: Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Follow Rachel on Want to share your thoughts or feedback on this episode? Contact Rachel at Katie’s Resources: Follow Katie on Instagram: Check out Katie’s Website: /episode/index/show/rachelgoodman/id/23719340

Ep 89 The Difference Between Being a Victim and Victimhood - and How to Reclaim Your Power From Diet Culture 08/02/2022

Ep 89 The Difference Between Being a Victim and Victimhood - and How to Reclaim Your Power From Diet Culture Do you feel like diet culture has stolen a part of your life? Do you believe that if it weren’t for a certain person in your life who made comments about your body size and food, or perhaps certain experiences that made you feel like your body is wrong or you aren’t ‘good enough’ for not having more self discipline to stop ‘eating so much’, then you would not have had to deal with your current struggles with food and body image? It’s so easy to feel like a victim of diet culture in whatever way it has manifested and showed up in your life. In many ways, if you’ve experienced such encounters, you have been a victim. But where is the line drawn between acknowledging victimization and having that turn (even subconsciously) into victimhood? Your mindset and how you relate to your past experience, and how you choose to move forward, play such a huge factor in your healing journey and being able to reclaim your power back from diet culture. Let’s be clear, victimization doesn’t necessarily mean you’ve experienced only one extremely traumatic event in your life. Victimization can arise from any negative experiences that contribute to self-sabotaging behaviors - including diet culture and how that damage is continuing to impact your current behavior. In today’s episode, Rachel walks you through the differences between victimization and victimhood, why its important to identify the difference and how address each one in your food-freedom journey, including the two important steps to take to change your mindset - so you can truly let go of diet culture’s grip in your life and take back the narrative to live a healthy, happy, free, and full life that you deserve! In this episode we cover: [1:31] The difference between being victimized and victimhood [3:55] The importance of validating victimization and differentiating that from self-sabotaging behaviors that fuel a victimhood mentality - how do we do that? [5:00] How to resolve self-sabotaging behaviors in relation to food [12:00] How to take ownership of your past experiences in order to break free of victimhood Rachel’s Resources: Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Follow Rachel on Want to share your thoughts or feedback on this episode? Contact Rachel at /episode/index/show/rachelgoodman/id/23719301

Ep 88 Managing Gestational Diabetes without the Stress of Diet Culture with Leslee Flannery RD 07/19/2022

Ep 88 Managing Gestational Diabetes without the Stress of Diet Culture with Leslee Flannery RD If you’ve been diagnosed with Gestational Diabetes, you may have found yourself in a “pressure cooker” situation if you’ve never had blood sugar issues before. Now you have to quickly learn all about blood sugar and how to manage it while under the pressure of higher risks not only to your own health but to the health of your child. Add to that the nutrition misinformation out there and fear-inducing tactics often used by healthcare providers (and the internet, oof!) when communicating this information to you (as ‘motivation’ to create lifestyle changes) and you end up with an incredibly stressful situation during an already vulnerable and stressful time of your life. Here’s the truth: managing Gestational Diabetes doesn’t have to feel so overwhelming, stressful, hard, or scary! In today’s episode, Registered Dietitian and Certified Lactation Counselor, Leslee Flannery, addresses the myths surrounding nutrition as it relates to gestational diabetes, what women can do to advocate for themselves, actionable tips for having a healthy pregnancy and baby, and ways to manage blood sugar while maintaining a sense of food freedom and a healthy relationship with food. In this episode we cover: [1:36] Leslee shares the fears she saw in the women diagnosed with Gestational Diabetes and busts some nutritional myths [5:27] Leslee reveals the known causes of and risk factors for developing Gestational Diabetes and how self-blame doesn’t help [7:57] Actionable things that women can do to combat the carb-cutting myth and to eat in a healthy, balanced way [13:39] Exploring less-obvious causes of blood sugar spikes and how to mitigate them [22:26] How to combine intuitive eating with the limitations that come with Gestational Diabetes and how to support women with a history of disordered eating during this time. [33:49] The importance of advocating for yourself and being a part of your healthcare team [39:00] Non-food-related ways to positively affect your blood sugar [40:35] What postpartum looks like for women and their babies after the diagnosis of gestational diabetes [46:36] Leslee explains what A1C is, why checking it is important, and when is the best time to do so after birth Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Stop feeling out of control with food using the FREE eguide: Want to enjoy your fav foods AND feel good, too? Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Want to share your thoughts or feedback on this episode? Contact Rachel at Leslee’s Resources: Follow Leslee on Instagram: Get Leslee’s free guide: 5 Tips to Lower Fasting Blood Sugar: (hyperlink to /episode/index/show/rachelgoodman/id/23513201

Ep 87 How to Reduce Your Physical Pain without Weight Loss as a Requirement | Danny Schapiro, PT 07/05/2022

Ep 86 Understanding Your Child’s Growth Pattern & Navigating Weight Comments at the Doctor’s Office with Riley Peterson RDN 06/21/2022

Ep 86 Understanding Your Child’s Growth Pattern & Navigating Weight Comments at the Doctor’s Office with Riley Peterson RDN Many of our interactions and experiences in childhood contribute to the body image we have as adults. In today’s episode, Pediatric Registered Dietitian Riley Peterson joins us to share her advice on raising body-positive kids. Riley fell into her line of work after her experience working with children during her time as a clinical dietitian in a hospital. She noticed that a lot of parents & doctors alike were concerned with their children’s height, weight, and body image and can see how these stresses were not serving the parents or the child. Since then, Riley has dedicated her work to helping parents foster food neutrality and body positivity in their children.In this episode, Riley shares the preventative measures that parents can take to avoid triggering a negative body image in their children, how they can teach their kids about health in a neutral manner, and what they can do to foster body positivity in their kids. She also discusses the double-edged sword that is the BMI percentile charts, and how parents can approach and navigate that conversation with their children & doctor. In this episode, we cover: [2:45] How Riley got into her line of work [5:03] What Riley noticed was impacting negative body image in her clinical work with children [9:11] The double-edged sword that is BMI percentile charts [12:38] Preventative measures that parents can take to avoid fostering negative body image in their children [21:43] How to teach your children about the neutrality of food and health [32:12] How parents can foster body positivity and food neutrality with their children Riley’s Resources: Follow Riley on Instagram: Riley’s website: Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Want to enjoy your fav foods AND feel good, too? Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected] /episode/index/show/rachelgoodman/id/23347832

Ep 85 Intuitive Eating for Beginners 06/07/2022

Ep 85 Intuitive Eating for Beginners How many times have you mentioned “Intuitive Eating” and the response was “that doesn’t work for me! I’d just eat cakes and cookies all day. No thanks!”? Or maybe you’re reading this as a newbie to IE feeling like it just doesn’t add up to living a healthy life… Whichever it is, this is a common response - and misconception! - from anyone who doesn’t actually understand what Intuitive Eating is! Which is a shame because that means they are potentially missing out on something that can be incredibly life changing in the most amazing and meaningful way! I’m hoping this long overdue episode will change that. Today, I’m discussing what Intuitive Eating is for anyone who is just hearing about it for the very first time or doesn’t fully understand it and is open to learning more. I’m sharing the foundational blocks of Intuitive Eating (that go beyond one social media post), starting with what it means and where did the term first start. I review each of the 10 principles that make up the Intuitive Eating framework. Understanding these 10 principles is key to seeing how nuanced IE really is. If you’re new to intuitive eating and food freedom, I share some red flags to help you recognize someone’s awareness and expertise on the subject as far as Intuitive Eating is concerned. Lastly, I share tips for you if you’re just taking your very first steps into your own intuitive eating journey. Whether you’re a complete newbie or you’ve already been on your own intuitive eating journey for a while, this episode is an excellent reminder of the foundational blocks of Intuitive #ating and what it REALLY requires to find food freedom, body peace, and a healthy happy life. In this episode, we cover: [3:36] What is intuitive eating and where did it first start? [7:33] The 10 principles of the intuitive eating framework [25:19] Why intuitive eating is not a linear journey [26:18] Recognizing red flags when intuitive eating is concerned [33:53] How and where to get started with intuitive eating Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Want to enjoy your fav foods AND feel good, too? Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected] /episode/index/show/rachelgoodman/id/23233172

Ep 84 How to Cope with Triggers when Your Boundaries Aren’t Respected | Robin Gutman, LPC 05/24/2022

Ep 84 How to Cope with Triggers when Your Boundaries Aren’t Respected | Robin Gutman, LPC Family gatherings and holiday celebrations can be a very difficult time, especially if you’re newly navigating your journey through intuitive eating. Not only do you have a spread of food triggers in front of you, but you might also be surrounded with loved ones who hold on to generational beliefs regarding body image. In this episode, Robin Gutman, a licensed mental health clinician who specializes in trauma and relationship trainings, joins us to share her wisdom on establishing safety and boundaries during these situations. We discuss what trauma really means, how to navigate holiday and family meals with family members who might still subscribe to diet culture, how to create a safe space internally in those environments, and how to practice mindfulness in an incredibly distracting environment. In this episode, we cover: [6:53] What does trauma really mean and what differentiates it from a really bad experience? [8:40] The signs and symptoms of traumatic experiences and the behaviors and thought patterns that can come from that [14:27] How to navigate holiday and family meals with family members who might still subscribe to diet culture [21:53] How to create a safe space internally when you aren’t able to physically remove yourself from your environment [32:21] Why it’s always important to be aware of generational cycles [34:32] Tips for communicating boundaries with those closest to you [41:18] How to practice mindfulness in a distracting environment Rachel’s Resources: Follow Rachel on Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: Want to enjoy your fav foods AND feel good, too? Join Rachel’s online course Living Free: rachelgoodnutrition.com/program Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected] Robin’s Resources: Follow Robin on Instagram: Work with Robin: /episode/index/show/rachelgoodman/id/23169212

More Than What You Eat

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