The Full Plate Podcast with Abbie Attwood, MS

This episode is all about movement. Diet culture has bound up fitness with food and our body image, and it’s so important to unravel that to find out what movement truly means for each of us. Making peace with exercise means approaching it from a place of self-care – but how do we do that after decades of thinking about it through the diet culture lens of “earning” or “burning” of food? Abbie takes us through three things to consider when beginning to heal our relationship with movement. We hope this is a helpful starting point! We’ll have many more future episodes on this topic to dig in further. We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon. Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, we’re answering a listener question (with recommendations in general for handling medical conditions): "Do you have suggestions for handling a high blood pressure diagnosis? I recently started blood pressure medication but have been wary of my doctor’s “diet and exercise” suggestion for lowering it without meds. Would love your HAES perspective on this! Thanks to both of you!" Studies of interest (TW for weight stigma): A review of interventions that promote eating by internal cues Medicare's search for effective obesity treatments: diets are not the answer Health-At-Every-Size and Eating Behaviors: 1-Year Follow-Up Results of a Size Acceptance Intervention  We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, we’re answering two listener questions about general boundaries around diet culture talk and specific boundaries at the doctor’s office. 1) "Can you recommend strategies for handling constant diet culture talk at the office, social events, with family, etc.? l literally don’t know a single person who isn’t fully engulfed in this, and many very vocally so, and so if I gracefully excluded myself from every conversation, I’d never be able to talk to anyone." 2) "What about strategies for handling doctors weight loss advice and/or an absolute insistence that you get weighed, and handling the guilting and shaming if you manage to refuse?" Resource from Ragen Chastain for navigating weight conversations at the doctor: https://danceswithfat.org/2013/04/01/what-to-say-at-the-doctors-office/  We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, we’re answering some listener Q&As from our Patreon community. Topics include weight loss with intuitive eating, how fitness goals fit into anti-diet culture, and how to navigate cravings for foods that don’t make you feel physically good. Hi Abbie and Diane, I hope you’re doing well. I’ve been loving the podcast and recommend it to all my friends. ☺️ I have a question I’m hoping you can cover in a future episode:  I started along my intuitive eating journey at the end of 2020, and gained weight (which I’m neutral about), and I have found I’m losing weight now which I think is because my cravings have shifted and by adding in more potato and rice (thanks to the twin study I did on nutrition), I feel satisfied a lot and not craving sweets as often. I am afraid somehow I’m missing something and slipping back into dieting. Is this normal? Thank you!! How do you recommend navigating cravings for food that you know don’t make you feel well. Lately I have been craving more processed food, things like cereal and chips. I am allowing myself to indulge in them but I normally have some tummy pain afterward. Should I continue down this path or should I make any adjustments. I am new to this journey and have so appreciated your podcast. Thank you!! I would love to see a topic on fitness goals and diet culture.  I do have fitness goals at this time, mostly because I am curious to see what my body can do strength wise at my age, but I would love to hear your thoughts on how/if that fits into anti-diet culture.  We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, Abbie takes us through 3 tips for improving our body image…right now. Body image is a compex, individual, and nuanced topic. Healing our own body image can feel insurmountable given that diet culture is constantly moving the target of the beauty ideal, and everywhere we look we’re faced with messaging that makes us feel like we’re never good enough. True healing takes time and support, but there are actually a lot of practical things we can do daily that make us feel drastically better in our bodies. Give this episode a listen for three tangible tips, and save it for those days when you need a little extra reminder that you are not defined by your body. We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, we are diving into three listener questions on hunger. Abbie walks us through the science behind these questions along with some practical tips on navigating them, and both Abbie and Diane reflect on personal experiences with hunger in recovering from dieting and / or disordered eating.  Listener questions we answer:  "I love love love your podcast. I am getting more comfortable with eating a wide variety of foods, eating when hungry and having a different body. I do feel uncomfortably bloated many days. Is that normal when you expand your foods? Can this settle down or do I need to get comfortable with bloat?" “Now that I can eat whatever I want, not much sounds great and I go too long without eating. Do you have tips for how to navigate this?” “Why am I hungrier when I don’t sleep well or enough?” Studies of interest (please note TW for stigmatizing language, which is prevalent in the scientific literature): Rhythms of ghrelin, leptin, and sleep in rats: effects of the normal diurnal cycle, restricted feeding, and sleep deprivation Reductions in circulating anabolic hormones induced by sustained sleep deprivation in rats  Sleep loss reduces diurnal rhythm amplitude of leptin in healthy men  [Impact of sleep debt on physiological rhythms] This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

In this episode, we get into a topic we both know a lot about - tracking macros! We’re breaking down why and how it may “work” for folks, and dishing up (spoiler alert!) the reasons why it truly isn’t a path to "food freedom" many claim it to be. We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

This week, we're featuring one of our bonus episodes that's typically only available to our Patreon members to give you a sneak peek at what those shows are like! In this episode, we dig into some juicy FAQs that center around the pursuit of health within the intuitive eating and anti-diet paradigms.  We both agreed that this is one of our BEST episodes of the show so far, and we know you're going to absolutely love it!  Please encourage your friends to come on over to become a Patron and listen to this one, too. Cheers, Diane & Abbie Questions we covered: First up... I have lots of questions bouncing through my head as I listen, and now I’m finding it hard to form any of them coherently. My husband has been diagnosed with type 2 diabetes in the past year. He seems to be handling it well by making some adjustments but not drastically restricting. Any suggestions for someone navigating type 2 diabetes or for supporting them? I would love suggestions on incorporating gentle nutrition without falling back into diet talk. I’ve been actively not tracking food or weighing myself for a while now, but recognize times when I just don’t feel as energetic when I eat randomly. Similarly another listener asked… To start: I love being strong and having muscles. most of my workouts are powerlifting with cardio once or twice a week in the form of kickboxing ideally. My set weight definitely shifts with strength goals. I haven't ever tracked my food for these but I have made sure I get a decent amount of protein each day, prioritizing it at meals a bit. I understood this was good for women and strength in particular. I saw Abbie mention in a comment that protein wasn't as important? So I would love further discussion on how this might fit in! And finally... I’m struggling to understand how to approach intuitive eating when I feel like I’m an emotional eater, specifically in the evenings. What tips do you have for navigating emotional eating? Links mentioned in the episode:  Intuitive eating is associated with glycemic control in type 2 diabetes  Dieting and weight cycling as risk factors for cardiometabolic diseases: who is really at risk?  ___ We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

Today we’re talking about a common question we get: How do I stop being such an emotional eater? Well, as usual, the discussion around this might surprise you. We dig into common questions as well as some practical tips for how to navigate this. Topics include understanding what emotional eating really is, how restriction impacts our eating behaviors, the importance of breaking your food rules, and how to tune in to different signs of hunger. Links Mentioned: Episode #7 - Will I Keep Gaining Weight Forever? Minnesota Starvation Study Other studies of interest on this topic: (TW for fat-phobic language) Restrained Eating and Food Cues: Recent Findings and Conclusions Food Insecurity and Eating Disorder Pathology We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

Today we’re talking all about FOOD RULES! A food rule is a deeply rooted belief about food, typically inherited from a diet, “guru”, or collective socialization in diet culture. These rules keep us relying on external sources of information rather than the internal wisdom our bodies provide. In this episode, Abbie takes us through a step-by-step process for how to challenge and break free from the confines of these rules so that we can have freedom with food. A study of interest:(TW for fat-phobic language) Restrained Eating and Food Cues: Recent Findings and Conclusions We are a listener-supported show (no ads!) so please support us on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also where we publicly host transcripts for each episode, so if you’re looking for those, head over to our Patreon.  Find the show and hosts on Instagram @fullplate.podcast Diane is  @dianesanfilippo and Abbie is @abbieattwoodwellness  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe