Confident Eaters

Katya is a client on a journey to transition from high-volume meals to a balanced and varied diet. She opens up about her struggle with dependency on large portions and disordered eating patterns. The conversation dives into mindful eating strategies, the psychology of portion sizes, and the importance of balancing carbs, fats, and proteins. They discuss intuitive eating, the challenge of recognizing fullness, and share personal tips for creating a healthier relationship with food, promoting satisfaction without overindulgence.

In this insightful discussion, coaches Georgie Fear and Ariel Faulkner explore how to embrace natural hunger cues for healthier eating. They dive into the differences between physical and psychological hunger, urging listeners to move beyond restrictive diets. Personal stories highlight the transformative power of listening to your body, while they tackle the impact of processed foods and emotional eating. With humor and real-life examples, they encourage a balanced approach that empowers individuals to reclaim their relationship with food.

In this episode, coaches Georgie Fear and Ariel Faulkner talk about one of the most commonly used (albeit insubstantial) tools to measure health and wellness: the scale. The scale can be used as a data point to track progress, but for many of us, it can cause lots of negative emotions and we find ourselves better off ditching it all together. Focusing solely on weight can be detrimental to your overall well-being and confidence. In a world obsessed with the number on the scale, we're here to show you a different path- one that empowers you to look beyond the digits and think through other factors that influence progress. Join us as we share personal stories of the scale and client examples of other ways to track progress.We want you to know that losing weight is the least of what we are capable of and the least important outcome in our health journey. Do you believe that? Give it a listen! Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here. If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, coaches Georgie Fear and Shannon Ballard talk about the common issue of food shame. Shame can result from others' comments on our food choices, as well as social messages that some foods are "naughty" while we really should "be good" at mealtimes. Internalized shame can make us feel depressed or guilty even when we are eating alone, which sharply limits food enjoyment and the ability to connect with people over shared meals.Join us as we talk about shaking off the shame for good. We'll cover actions you can take, phrases you can use with potentially food-shaming meal commenters, and tactics for improving your self-talk. Let's make more room in your life to enjoy what you're eating, wherever you are, and no matter what it is. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.  If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, Coaches Georgie, Shannon, and Ariel hash out aspects of intermittent fasting that don't get talked about enough.  Why has not eating been sold as the pinnacle of good nutrition? If someone crashes and burns from time-restricted feeding, what should they do next? If the whole idea makes you want to scream and run for the pantry, does that mean you are weak and need to toughen up? Could every problem in your life have arisen because... you're not fat-adapted? How did a symptom of disordered eating come to be encouraged? If intermittent fasting appeals to you, we'll share some ideas to approach it in the least-risky way. And if you never want to fast at all, you'll be glad to hear there are other ways to obtain its purported benefits. While intermittent fasting is often hailed by acolytes as the ONLY way to lose weight, promote metabolic flexibility, stabilize blood sugar and improve cardiovascular health, that's simply untrue. While some individuals find fasting or time restricted feeding to be non-stressful and beneficial, others' experience it as unpleasant and ineffective, or even as a cause of long term mental and physical harm. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up here.  Spoiler: There's no fasting in our program! We enjoy eating and get great results. If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.Additional Reading: Channon, S., & Hayward, A. (1990). The effect of short‐term fasting on processing of food cues in normal subjects. International Journal of Eating Disorders, 9(4), 447-452. Forbush, K., Heatherton, T. F., & Keel, P. K. (2007). Relationships between perfectionism and specific disordered eating behaviors. International Journal of Eating Disorders, 40(1), 37-41.Ganson, K. T., Cuccolo, K., Hallward, L., & Nagata, J. M. (2022). Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eating Behaviors, 47, 101681.Placanica, J. L., Faunce, G. J., & Soames Job, R. F. (2002). The effect of fasting on attentional biases for food and body shape/weight words in high and low eating disorder inventory scorers. International Journal of Eating Disorders, 32(1), 79-90.Cuccolo, K., Kramer, R., Petros, T., & Thoennes, M. (2022). Intermittent fasting implementation and association with eating disorder symptomatology. Eating disorders, 30(5), 471-491.Pelz, M. (2022). Fast like a girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones. Hay House, Inc.Kim, B., Joo, Y., Kim, E. K., Choe, H., Tong, Q., & Kwon, O. (2021). Effects of intermittent fasting on the circulating levels and circadian rhythms of hormones. Endocrinology and Metabolism, 36(4), 745–756. https://doi.org/10.3803/enm.2021.405Varady, K. A., Cienfuegos, S., Ezpeleta, M., & Gabel, K. (2021). Cardiometabolic benefits of intermittent fasting. Annual Review of Nutrition, 41(1), 333–361. https://doi.org/10.1146/annurev-nutr-052020-041327Wasserfurth, P., Palmowski, J., Hahn, A., & Krüger, K. (2020). Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention. Sports medicine-open, 6(1), 44. https://link.springer.com/article/10.1186/s40798-020-00275-6Fahrenholtz, I. L., Sjödin, A., Benardot, D., Tornberg, Å. B., Skouby, S., Faber, J., ... & Melin, A. K. (2018). Within‐day energy deficiency and reproductive function in female endurance athletes. Scandinavian journal of medicine & science in sports, 28(3), 1139-1146. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13030Lee, S., Moto, K., Han, S., Oh, T., & Taguchi, M. (2021). Within-day energy balance and metabolic suppression in male collegiate soccer players. Nutrients, 13(8), 2644. https://www.mdpi.com/2072-6643/13/8/2644

In this episode, Coaches Georgie, Ariel, and Christina delve into the topic of all things body image. Why is it so important to our overall well being? What do we hear from our clients about body image and the struggles they are facing? What impact does body image have on our mental health and relationships? We also discuss practical strategies that individuals can use to improve their body image, including self-compassion and reframing negative self-talk. Join us as we explore this important topic and provide insights and tips for cultivating a more positive and empowering relationship with our bodies.Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up here. If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.