Break the Diet Cycle

What if you could experience food joy instead of food guilt this holiday? You can! Before Melissa and the podcast go on break - she'll teach you how to plan ahead for food joy at upcoming celebrations using Satisfaction skills from the Intuitive Eating framework. To get you to this point where you're no longer in food guilt and extremes, Melissa will cover how to:

• heal from the idea "you love food too much" to be trusted with Intuitive Eating 
• ask yourself simple, impactful questions to easily guide your food choices at your next holiday party
• use mindful eating tools without getting restrictive, "diety", and obsessed 
• actually listen to your body!

While Melissa is on break - stay in touch and get support by joining her weekly newsletter for inspiration: https://mailchi.mp/melissalandrynutrition/newsletter

And - don't miss out, because you're invited! Join Melissa's free "Non-Diet New Year" workshop this January 10th 2023. Register here to grab your spot: https://mailchi.mp/2af209fde260/nondietnewyear

Today we’ve enlisted Zoë Bisbing, an eating disorder therapist, activist, mother of three and co-founder of @fullbloomproject to talk about body positive parenting skills and inner child work.

If you’ve ever felt like you *WANT* to be body positive (so you can push back on the very diet culture that hurt you!)…but struggle to feel positive about YOUR OWN larger or changing body, you’re not alone. 

We talk about where the disconnect between your body positive heart and mind, why it's so hard to heal from past diet trauma, and what you can do to move forward, while preventing harm to others around you. 

In this episode you’ll learn:

• The difference between your body genetics and body ancestry on body positivity
• What it takes for the word  “fat” to become a neutral descriptor if you have a history of bullying, shame, and trauma around the word “fat”
• Creative techniques to approach your own reparenting,  or inner child work, around food and body image, especially if you didn’t have a body positive parent yourself!
• How to create a body positive environment for kids you encounter: as a parent, aunt, or, anyone close to young people!

Loving the pod and finding benefit? I’d love your honest review! Want to be my ABSOLUTE hero? Go on and share your favorite episode with someone you care about. Spreading the word helps us Break the Diet Cycle, together!

Episode Resources:

• Follow Zoë and the Full Bloom Project on Instagram @fullbloomproject
• Get “The ABC’s of Body Positive Parenting” for your parenting or inner child work: https://www.fullbloomproject.com/training/abc-guide
• Check out "Bodies are Cool" by Tyler Feder: https://www.amazon.com/Bodies-Are-Cool-Tyler-Feder/dp/0593112628
• Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients- and I’d love to work with someone like you. Apply at: ​​https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.

For years, Summer didn’t even consider her dieting to be a “problem”. How could it be? A self proclaimed “good girl’ - she was convinced clean eating and weight loss were good girl things to do. Her takeaway when diets failed her? SHE was the problem. Coming from a family of generational dieters, and eager to do whatever it took to get dieting “right", Summer eventually wound up in a scary, restrictive on-and-off dieting pattern. 

Today, Summer speaks about her experiences with chronic dieting recovery, including insights from her 1:1 coaching work with Melissa inside the No More Guilt Coaching program. This episode will help you:

• make meaning of the sadly, all-too-common generational diet trauma experience of dieting with your Mother as a teen
• unpack how magazines like “Seventeen” and “Shape” normalized disordered body ideals and dieting practices
• explore why so many people say "it's not that bad" about their disordered eating (as Summer shares the scary dieting moment that ultimately brought her to Intuitive Eating)
• figure out the difference between true Intuitive Eating and just “tricking yourself” you are doing it (but actually you are still dieting)

You will love Summer's simple tips on what she did to finally stop snapping back into diet culture in a never ending spiral, and learn what she loves most about her newfound food freedom, just 7 months after starting her work with Melissa inside the No More Guilt Coaching program.

If you loved this episode, let me know! Your review helps keep this show going, so if you have a moment - review the pod, or, share this episode with a friend. I’d be so grateful!

Episode Resources:

• Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients - and I’d love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Summer. Apply at: ​​https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information.

How long have you been dieting? Has it been an ACTUAL lifetime? Extended exposure to dieting may come new worries: can you really change after all this time? Is it worth even trying at this point? Can you be healthy as you get older AND recover your relationship with food at the same time? Too many women tell themselves "it's not that bad" - further perpetuating the never ending diet cycle!

In this episode Melissa interviews her former client Patrice so she can share her successes inside the No More Guilt 3 month program after dieting for 50+ years. As a retired woman in her 60s, Patrice talks about how she approached intuitive eating work (first -on her own, and later with Melissa as her coach) in a way that folks of all ages can benefit from!

We discuss:

• Patrice’s history with the binge-restrict diet cycle and what kept her saying "just one more time"
• The moment when she realized Intuitive Eating was even “a thing”
• Different types of support and providers available to help heal disordered eating (and how Patrice decided working with a Registered Dietitian would be right for her)
• The big question Melissa asked Patrice to help her overcome body image fears in time for her son’s wedding, just as she imagined.

Finding benefit from the weekly stories, interviews, and support from Melissa on Break the Diet Cycle Pod? Your review helps keep this show going! If you have a moment - review the pod, or, share this episode with a friend. I’d be so grateful!

Episode Resources:

• Get Melissa’s free 3 step guide to eat without guilt: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

Do you ever wish you could have my full support alongside the pod? I’m currently accepting 1:1 clients - and I’d love to work with someone like you. You can grow into someone who feels confident around food and in their body, just like clients like Patrice.  Apply for coaching if you want me to take you through this process every step of the way! Apply at: ​​https://docs.google.com/forms/d/e/1FAIpQLSdxFfC_Jnsb_NL2p4urty02WVf3DcGCNv3lbBWrUCKJvcXoWg/viewform or visit: www.melissalandrynutrition.com for more information!

Do you ever just wish your family was “normal’ when it came to food and body image stuff? 

Especially as you start to learn more about Intuitive Eating and Health at Every Size, you can’t help but grieve what could have been if only YOUR mother had learned to break the diet cycle so that you didn't have to. 

What would life be like if diet culture weren't such a big part of your family's story? I think about that all the time for my own family. And the truth is, we both may never know. What I do know is that grief around your experience with family diet trauma can feel more tender around the holidays as you may be spending more time back inside the family unit your diet trauma came from. 

How do we allow differences within our family's healing journey work while also protecting our peace and calm as adult children of chronic dieters? Are  we doomed to stay stuck in our family diet trauma? 

With Thanksgiving this week and the holidays around the corner, Melissa is taking you beyond “boundary setting tips” by helping you consider:

• What does it mean to have a “normal” family when it comes to food and body image?
• What generational diet response are you most likely to experience over the holidays?
• What boundaries can- and cannot - do for your Intuitive Eating practice
• How to cope with kindness while practicing boundary setting with family stuck in diet culture (who might not understand...)
• The pros and cons of different types of boundary setting techniques you see on social media

If this episode made you realize it’s time to get more support in your Intuitive Eating work, dm me @no.more.guilt on Instagram for more information about my current programs. This is the last week to enroll in the Gentle Nutrition Intensive small group. If you are on the waitlist, you have received your invitation by email. Go check it out and enroll today! The waitlist will remain open through Black Friday 11/25/2022. You can still add your name here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups or apply for coaching at www.melissalandrynutrition.com

Episode Resources:

• In this episode, I mention my free 3 step guide to eat without guilt. If you don’t have it yet, you can grab your copy here: https://mailchi.mp/d9207e0baf90/nomoreguiltguide
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

The doors for The Gentle Nutrition Intensive are opening on Weds 11/16 through black friday 🎉 Add your name to the waitlist and I’ll send you all the details! https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

Today on the podcast Melissa interviews Dr. Maggie Landes - board-certified physician, public health nutritionist, and anti-diet wellness expert who specializes in educating health professionals and their patients about the Health at Every Size model of care. Through her Pro2Pro services, Maggie supports other health professionals to participate in, and promote, a weight-inclusive approach to their clinical practice. Which is why she was the *perfect* person to ask: what would it take for doctors to stop focusing on weight?

We talk:

• Maggie’s “a-ha” moment that moved her toward the Health at Every Size practice
• What doctors are learn (and don’t learn) about nutrition and weight during their medical training
• The harms of medical weight stigma, and how to protect yourself as a patient
• How grassroots and top-down efforts can work to change access to weight inclusive health care

Are you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!

Episode Resources:

• Follow Dr. Maggie Landes on Instagram, Facebook, and LinkedIn @maggielandesmd
• Melissa’s free guide: How to talk to your doctor about Health at Every Size
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

This episode was sponsored by No More Guilt with Melissa Landry

Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

Do you take any medications? If not, do you ever worry you’ll have to go on them some day because of your health habits? Many people worry no longer dieting will lead to health concerns that require medications. This idea is a MAJOR roadblock to progressing in your Intuitive Eating work. How do you stop letting this common fear hold you back from becoming an Intuitive Eater? In this episode Melissa talks to fellow Dietitian Kristie Messerli about why even the IDEA of going on medication comes with so much guilt, fear, and shame and how to get past it.

As a Certified Diabetes Educator, Kristie shares how to use informed decision making when it comes to deciding (with your doctor!) how medication might fit into your health care plan.

Though these examples center on Kristie’s experience with diabetes medication, this episode is a must-listen for anyone trying to understand more about Health at Every Size and how the philosophy considers medication as a tool for health. We discuss:

• Common fears people experience before going on medications
• What different diabetes medications do in the body - including pros and cons
• Can you go from pre-diabetes to normal range without medication?
• What kinds of things should you be considering before you go on medication?
• What is informed decision making? How can you practice it in your everyday life?

Of course - Kristie and I are Dietitians, but we’re not YOUR Dietitian so please consult with your doctor before making any changes to your lifestyle behaviors or medication usage. Our opinions are our own and do not serve as a substitute for medical advice.

Are you new to the pod? Been here a while? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!

Episode Resources:

• Follow Kristie on Instagram @type2diabetes.nutritionist
• Check out Kristie’s post on informed decision making and Metformin here: https://www.instagram.com/p/ChAIrcirF-F/
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

This episode was sponsored by No More Guilt with Melissa Landry

Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

Favorite halloween candy on three! 1, 2, 3. JUNIOR MINTS! Whatever your go to halloween sweet - we need to talk. It's okay if you love sweets - including halloween candy. And, it's okay if you love food in general. Too often new Intuitive Eaters try to banish their love of food by turning Intuitive Eating into a restrictive diet. When it comes to sweets, if you focus too much on *whether or not you should keep sweets in the house* and *stopping when full* you miss the bigger picture: allowing SATISFACTION to guide your eating effortlessly, so you finally feel free! What if you could relax, and confidently keep sweets in the house with no more guilt? This week, you can use available halloween candy as an opportunity to learn how to create this exact kind of relationship with sweets. Instead of spiraling out this week over candy, Melissa will use this solo episode to show you how to find some peace as you:

• Let go of food morality, guilt, and shame that hurts your intuitive eating process
• Consider the satisfaction you get from your food (and life!) - this week, and generally
• Feel more comfortable with an “All foods fit” mindset as part of your gentle nutrition approach
• Self-assess where candy binges are coming from if you’ve already stopped dieting and no longer really call foods “good” and “bad” in your mind

Melissa also gives you some reflection questions to reframe your relationship with food by surfacing thoughts and feelings that might be getting in the way. 

Dm Melissa @no.more.guilt anytime you’d like to say hello and share a favorite takeaway from the episode. Really loving the pod? Your 5 star review and feedback means the world! Thank you for supporting the pod so we can help others become the first in the family to break the diet cycle, just like we are!

Episode Resources:

• Melissa mentions a recent Reel video she made on Instagram about Halloween candy, you can watch it here: https://www.instagram.com/p/CkMImg4ggKH/
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide

Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

What was your relationship to food and body image like in college? Many clients report their disordered eating behaviors began or worsened during the college years. And many did not receive care or support during this time which is why, in part, they still struggle with food and body image today.

What is the impact of diet culture on college students? In what ways does the college environment impact students from marginalized communities differently? Especially for those in bigger bodies who were routinely prescribed and praised for their (often harmful) weight loss efforts during the college years: what are ways you can heal from disordered eating, even years after you've graduated?

In today’s episode, Melissa interviews Dr. Hortencia Jimenéz, professor, sociologist, and health coach to discuss her perspectives on:

• What it means to consider eating disorders and anti-diet work from an anti-oppressive lens
• How generational diet trauma gets tangled up with college educational systems and environments 
• How to make meaning of your own disordered eating behaviors during your college years so you can experience healing today
• 3 ways community care can impact and support individuals at risk for eating disorders and disordered eating in the college setting

Episode Resources:

• Follow Dr. Hortencia Jimenéz on Instagram @drhortencajimenez
• Support Hortencia’s work on Venmo with a donation: https://account.venmo.com/u/Hortencia-Jimenez-4
• Read about White Supremacy Culture: https://www.dismantlingracism.org/uploads/4/3/5/7/43579015/okun_-_white_sup_culture.pdf
• Hortencia mentions the book “Decolonizing Wellness” by Dalia Kinsey - available on Amazon
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide

Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram @no.more.guilt to learn more. Group coaching programs are currently on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups

So you deleted your MFP (myfitnesspal) or other food tracking apps but still sometimes find your thumb hovering over the “download” button on your negative body image days? You're not the only one and it’s time we talk. Even when you want to stop tracking, you mind may gravitate toward it without your permission! In this episode, Melissa and fellow Anti-Diet Dietitian Jessi Haggerty RD talk it all out to help you use tracking and journaling in ways that are consistent with Intuitive Eating work. We answer:

- Is there room for tracking on an Intuitive Eating journey? 

- What’s the difference between “tracking” and “journaling”? 

- What are the pros and cons of these methods when you are trying  to find food freedom? 

- Is it “bad” to want to track?

- What are examples of things you could journal as an Intuitive Eater?

Jessi is the author of The Daily Check-In Journal (available on Amazon) and gives her perspective on how to meaningfully grow the “intuitive” side of “intuitive eating” with realistic journaling practices. We also talk about how to approach non-diet journaling of your emotions, thoughts, periods, and poops (!!) - all of which can relate to your gentle nutrition and food freedom work.

Episode Resources:

• Follow Jessi on Instagram @jessihaggertyrd
• Get Jessi’s The Daily Check-In Journal on Amazon https://www.amazon.com/Daily-Check-Journal-Reflective-Prompts/dp/B09RMBWSQQ
• Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod
• Connect with Melissa on Instagram: @no.more.guilt

Want coaching support for a life of No More Guilt? Right now, Melissa is only accepting 1:1 clients. You can apply at www.melissalandrynutrition.com or message her on Instagram to learn more. Groups are on hold, but Melissa may entertain bringing back groups in time for 2023 for the right set of women really ready to do this work! If you are interested in staying in the loop of any upcoming groups, you can put your name on the waitlist here: https://mailchi.mp/5d3986bd6987/nomoreguiltgroups