Savor Food and Body Podcast

There's only one 1New Year resolution you need to make to improve your health and wellbeing in 2024. Undiet your life.Undieting is an unraveling of all the food rules, beauty standards, and weight-centered health ideals you've been taught by diet culture.Dr. Michelle May returns to the podcast for a discussion on why January is the perfect time to ditch your old dieting and weight loss behaviors and instead pour all your energy into intuitive eating, mindful eating, and undieting.If you've been skeptical of the anti-diet movement, but you want to let go of rigid food rules, this conversation is for you. Listen to why Michelle and I help our clients shift to an undieting mindset instead of anti-dieting.You'll learn why you're not a failure for giving up on your January diet plan on Super Bowl Sunday and never got "back on track" no matter how hard you tried. Plus Michelle shares 3 stages of transformation you must walk through to create a healthy, sustainable relationship with food and improve your health in 2024.Dr. Michelle May, CEO and author of Am I Hungry is a former family physician and a recovered yo-yo dieter. She is the founder of Am I Hungry? Mindful Eating Programs and Training, and the author of the Eat What You Love, Love What You Eat book series. These resources help individuals resolve mindless and emotional eating and senseless yo-yo dieting to live the vibrant life they crave.Hear more about Michelle's background as a family physician turned mindful eating educator and advocate on episode 66 of the Savor Food and Body Podcast - How to tell if you're mindful eating or dieting?Since many of my listeners struggle with their eating, I’m excited to tell you about a life-changing online weekend retreat coming up soon! Food Freedom Retreat: For Successful Women Who Stress Eat During this fun, live, interactive 2-day event, you’ll learn: Why do women who succeed in other areas of their life still struggle with food?The 6 surprising keys to break free from your eat-repent-repeat cycle.How to stop obsessing about food and trust your body's wisdom. It will be facilitated by my friend and colleague, mindful eating expert, Dr. Michelle May who was a recent guest on the podcast. I love Michelle’s down-to-earth, engaging, and impactful teaching style and I think you will too! One more thing! Michelle is giving my listeners $100 off with promo code MAYBULLAT. You can check it out and register at https://amihungry.com/foodfreedomretreat - and remember to use the promo code! Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Hopefully, for you, the holidays are a time for connections, happiness, and joy. However, they can also be a challenging time if your family, friends, or social gatherings trigger emotions stress, and anxiety around food and your body.It's okay to set boundaries with family members who don't support your intuitive eating journey and desire to undiet your life.Undieting is a process of letting go of food rules and rigid exercise routines. This process can trickle into other areas of your life like work, friendships, and intimate relationships - especially if they create extra stress around food and body image. How can you reclaim happiness and joy this holiday season and still practice intuitive eating? By setting a couple of boundaries (or more). It's okay to decline traditional holiday gatherings if trigger anxiety and stress. Find joy in making new traditions - maybe with different friends or family members.  It's also okay to search for holiday happiness and joy even in challenging, unhappy circumstances.  Let's dig into the definition of happiness and joy more deeply.  According to my guest on this week's episode of the Savor Food and Body Podcast, happiness is a binary construct. You're either happy or you're not. Joy, on the other hand, is an embodied experience. It's a physical sensation you feel in your body. In our conversation about happiness and joy you'll hear:Dr. Sethi describes the difference between Joy and happiness, and how she's experienced both in her life.Why the wellness world’s definition of resilience isn't helpful in times of stress and what you can do instead.Why finding joy is critical for marginalized communities as a path tohealing from oppression.How does healing trauma and finding joy affect your genes and heal your ancestral body story?Dr. Sethi leaves you with a few tools described in her book that you can use to activate your vagus nerve of the nervous system and help cultivate Joy. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

The holiday season is a busy time of year. There are plenty of ways to distract you from taking care of yourself. Here are 3 ways to use mindful eating during the holidays to stay attuned to your physical and emotional needs. Eating enough consistently is the foundation of mindful eatingMindful eating encourages you to lead with satisfaction when choosing meals and snacksSlow down to enjoy the flavors of the seasonAs wonderful as this time of year is, it’s not uncommon to get to December 24 feeling physically and emotionally spent. Use the following mindful eating practices to help make this a season of joy for you and everyone around you.This episode is sponsored by The Midlife Feast Community hosted by Dr. Jenn Salib Huber, @menopause.nutritionistGet resources, recipes, and a community of women to support your journey through midlife - without dieting.Click here to learn more and subscribe! Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

If the fear of holiday weight gain stresses you out, here are 4 tips to help you undiet your holidays and savor more of what matters most – delicious food shared with friends and family.If you’re stuck with good-food, bad-food ping-pong thoughts, let’s shake up your holiday mindset this year. Instead, lean into savoring the season without food shame, and guilt. Here’s how.In this episode, we'll at what the science says about the average amount of weight people gain during the holidays (it's not as much as you think!)I offer you 4 tips to help you avoid the fear and stress of holiday weight gain including:Tip 1: Practice gentle nutrition basics and compassionate curiosity. Tip 2: Practice balanced nutrition with as many meals and snacks as possible.Tip 3: Add variety to meals and snacks without thinking too hard.Tip 4: Move your body in ways you enjoy for 15-20 minutes a few times during the week.There’s no guarantee these tips will keep you from gaining weight during the holidays. But if you practice them consistently, they will get you off the weight loss, weight gain roller coaster for good. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Every woman over 40 wants to know the best diet - without actually dieting.This is the “messy middle” between not dieting for intentional weight loss and practicing intuitive eating with intention.If you’ve ditched diets but don’t know how to get started with intuitive eating, or you wonder if intuitive eating is the best diet for women over 40 (i.e. will intuitive eating help you lose weight). This post is for you!As a woman in your 40s or 50s, you’ve spent your adult life influenced by messages about the best diet for women to lose weight.From puberty, you were taught the size and shape of your body mastered. Since then, you tried all the weight loss plans, programs, and apps. Your weight has shifted up and down more times than you can remember. You’re tired. You’re frustrated that your same weight loss tricks don’t work like they used to. Now what?Listen to hear how you can get yourself out of the messy middle by applying an expansive vs. contractive mindset.Join the Midlife Feast Community: https://bit.ly/MidlifeFeastAffiliateFor additional resources in a support community of women over 40 just like you. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Why do you exercise, or not? If you're a woman over 40 who struggles with motivation to exercise, this episode is for you.  If you've been focusing on exercise to lose weight, but you're not getting the results you want, it's time to shift your priorities. Learn how to shift your mindset from "shoulding" to wanting to move your body in ways that promote your physical and mental health. Steph Gaudreau, CISSN, NASM-CPT (she/her/hers) helps athletic women over 40 fuel themselves better, get stronger, increase their energy, and perform better in the gym. She’s a sports nutritionist and lifting coach.Steph shares how being teased for her body size in high school encouraged her to become an under-fed athlete and what she did to recover.It's no secret that strength training in our 40s and 50s can improve the quality of life in our 70s and 80s. Steph explains why women over 40 need to pay more attention to building strength as we get older and how can we do this without falling into the dumpster fire of diet culture.We talk about ways to cut through the diet culture sports nutrition noise so you can know how to fuel an active lifestyle and create a more expansive life. In her best-selling book, The Core 4, Steph details a four-pillar approach to getting stronger, embracing your body, and owning your power. Steph has a degree in biology – human physiology. She is a Certified Sports Nutritionist from the International Society for Sports Nutrition (CISSN), a Certified Personal Trainer (National Academy of Sports Medicine), and a Menopause Coaching Specialist (Girls Gone Strong).Her podcast, Fuel Your Strength, started in 2015 and has 4+ million downloads. She’s an international speaker and has been featured in Outside, SELF, and ESPN Radio.  Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

What would you do if you realized the business and life you had created for yourself and your family was built on diet culture fraud? After significant soul searching my guest completely changed her professional identity to heal her relationship with food and her body.Deanna Schober co-founded Built Daily and co-hosted the 5-star rated Fitness & Sushi podcast alongside her husband, Tony. Together, they have helped thousands of women break the yo-yo diet cycle, get their health on track, and achieve their naturally healthiest weight by healing their relationships with food, their bodies, exercise, and their minds.Listen to Deanna's story about how she unraveled her relationship with food. Why she made the difficult decision to ditch her career built on diet culture?What it was like to transition (personally and professionally) from being a weight-loss/wellness coach to an anti-diet, intuitive eating coach.You can hear more of our conversation in my interview with Deanna on the Fitness and Sushi PodcastLearn more about Deanna and Tony's work on their website Built Daily Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Have you felt more brain fog since you turned 40? Do you forget little things like where you left your keys or if you're like me, forget a fully packed backpack in a friend's garage 350 miles away?Brain fog and forgetfulness are common symptoms of perimenopause and menopause. They can make you feel like you're doomed with early onset Alzheimer's. But it doesn't have to be that way. What you eat in midlife can have a dramatic effect on your brain health both immediately and in the future. Listen to this episode to learn what you should eat for a healthy brain in midlife and beyond!Dr. Annie Fenn MD is the founder of the Brain Health Kitchen, the only cooking school of its kind focused exclusively on brain health and helping people prevent cognitive decline through food and lifestyle. After 20 years as a board-certified ob-gyn, she traded in her stethoscope for an apron to pursue her passion for the culinary arts. It was her mother's diagnosis with dementia that helped Fenn find her path and her new calling, one that enabled her to not only help her mother but also create a significant and meaningful impact on others. Find her on Instagram at @brainhealthkitchen. Here's what you'll learn in our conversation:Annie explains what cognitive symptoms she saw in her female patients, friends, and colleagues as they entered midlife and what support she offered them.What is the MIND diet and how it's similar but different from the Mediterranean Diet?Annie shares tips from her new-ish book, The Brain Health Kitchen, which explains the research of the MIND diet with a few unique twists. Finally, discover the top 10 recommended foods you can add to your diet to support brain health and why - especially for women over 40.I love Annie's compassionate non-diet approach to support overall health in midlife and I think you will too. Grab your journal and pen, you're gonna want to take notes with this one! Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

This superfood gets a bad wrap, but here's why you needed it in midlife. Welcome back for a season 3 live bonus episode of the Savor Food and Body Podcast. I'm your host Amanda Bullat and undiet dietitian and certified intuitive eating counselor. Get 6 Strategies to help you thrive in midlife. Download the guide! https://alpinenutrition.ck.page/thriv... Bone, skin, and hair health as well as insulin resistance, menstrual cramps, and fatigue are common concerns for women during perimenopause and menopause. Today I want to talk about a superfood plant that gets a bad wrap but could become an essential part of your midlife wellness tool kit. NOTE: This information is for educational purposes only and does not replace medical, nutritional, or mental health advice from your care team. For some people, nettle can be a strong diuretic. Do not combine nettle with any other medications or supplements without consulting your medical care team. Source: Alchemy of Herbs: transform everyday ingredients into foods and remedies that heal by Rosalee De La Foret   Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

What is perfectionism costing you after 40? Time, money, relationships, your health. The images you see in the media make flawless perfection look easy. You think, "If I don't strive for perfection, I'll be seen as letting myself go."   For decades, you've tried to be everything for everybody - your family, friends, boss, community, career. You make perfectionism look easy. At least that's what people see on the outside.   After 20, 30, or 40 years of trying to live up to increasingly high standards, you break. Now what? How do you get on with your life after being a victim of diet-wellness-beauty culture (perfectionism)?   Iona Holloway was the queen of making over-achieving look easy. Naturally gifted in sports, art, and academics, Iona was a real Renaissance woman, but it all came at a cost.   Listen as Iona shares how perfectionism played a critical role in her previous relationship with food and her body.   As we talk about her best-selling book Ghost, why perfect women shrink, Iona reveals what finally tipped her over the edge to get the help she needed and recover from years of binge eating, shame, and paralyzing self-criticism.    Iona explains her definition of inner child work and how she helps people (mostly women) "clear the muck, find the gold, and get on with their lives."    My favorite part of our conversation was talking about this quote from Iona, "I believe that women learning how to be comfortable being themselves in this world is activism." Iona shares a few tips on how you can be an activist by healing your relationship with food and your body.    We wrapped up the conversation by exploring why it's essential to validate your experiences of being wounded by diet culture and more importantly, how to get on with your life by being an agent of change for generations of women and girls to come.    Iona's work is rooted in her own experiences as a high-functioning but struggling invisible woman. She explains how breath work supported her unconventional recovery from a 20-year battle with an eating disorder and depression.   Something she learned on the long road home: it's never too late to remember who you are. Iona is tough as old boots but soft like a marshmallow. Her ZeroFluff™ breathwork app Soul, intensives, and psychedelic live experiences help you do three things: clear the muck, turn the stone in your chest back into a beating heart, and burn bright (not out) in your life and work.   Get started with Soul: https://soulbreathwork.com/glow   Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

"Should the spices go in this cabinet or that drawer?" "Did you even notice the special jam I bought for you?" Who knew questions about spices or what's in the fridge could challenge emotional intelligence?  Emotional intelligence affects all relationships - even your relationship with food. My guest in this week's episode is no stranger to navigating emotional intelligence in all areas of her life. Aaliyah Mora-Khan specializes in helping leaders, professional athletes, artists, and everyday folks embody their emotional intelligence.  Aaliyah explains why it's important to distinguish between embodiment as a verb rather than a noun - especially with intuitive eating in midlife.  We talk about how embodied emotional intelligence relates to your relationship with food. Aaliyah shares her Kitchen Dance story about how emotional intelligence and cultural heritage show up in how you approach your kitchen. The Kitchen Dance is a beautiful example of how understanding cultural influences your affect patterns of behavior (with food and exercise). Aaliyah talks about her relationship with food as it reflects patterns of behavior that can be traced back to her grandparents fleeing India over 100 years ago due to famine. She explains how the generational food story of her family mixed with her childhood trauma creates her modern-day patterns with food.  Finally, Aaliyah reminds us that everyone has a food and body story. She offers strategies to help you create your own Kitchen Dance to support a healthy relationship with food and your body.  Aaliyah Mora-Khan is a Modern Elder. She focuses on centering leaders in their own embodied emotional intelligence and cultural heritage. Aaliyah has been facilitating deep transformational change for over a decade. Her clients range from professional athletes and artists to corporate leaders, and also everyday folks around town. Aaliyah co-creates an environment where clients can improve relationships, navigate professional challenges, and increase literacy about their own energy. In turn, these changes can help identify and dissolve generational trauma, clean up relationships with money, and integrate mindfulness into daily activities. Resources: Aaliyah's website: https://www.touchingtheemotion.com/ Episode 91 with Mimosa Collins: https://alpinenutrition.org/embodiment-important/  Get more resources on the Alpine Nutrition Blog: https://alpinenutrition.org/blog/ Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

If you're a woman in midlife, you've probably Googled "How to lose weight in your 40s." And you've probably heard hundreds of ways to "lose the meno-belly." Seeing your body change after 40 is disruptive to your body image. It's distressing - especially when your typical dieting tricks don't work like they used to. Which means, it's time to try different instead of harder. What if you shift your focus from what the scale says to how you see your body? If you learn how to improve your body image after 40 you set yourself up for decades of food peace rather than continuous weight cycling.  My guest in this episode is very familiar with the diet cycle of losing and gaining weight. After the birth of her son, she decided enough was enough. She didn't want to pass on negative body image and harmful beliefs about food to her son.  It was time to do something different instead of harder. Listen as pro-age body acceptance coach Michelle Viña-Baltsas talks about her journey with body image and how it's changed in midlife.  Michelle explains how she defines a healthy body image, and why a negative body image is common for women in menopause.    We answer the frequently asked question, "Can someone have a healthy body image and want to look more fit?"   Finally, Michelle shares how she helps women in midlife to make peace with their bodies while supporting their health goals.    Michelle Viña-Baltsas is a pro-age body acceptance coach and certified intuitive eating counselor. For 10 years she's been coaching women ready to release unrealistic societal expectations so they can rediscover embodied eating, feel visible, and recognize their self-worth beyond their outward appearance.    Resources:   Episode 45: How to love your body during Perimenopause with Nina Manolson   Episode 30: Positive body image: how to achieve body confidence in Your 40s with Val Schonberg   Download a copy of Michelle's Free Body Compassion Guide: 12 Tips for Cultivating Body Acceptance in Midlife & Beyond  Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Here's an unpopular opinion I haven't shared before. If you're a woman over 40, I want you to be more selfish. Download the Thrive Guide to learn why selfishness in midlife is essential https://alpinenutrition.ck.page/thrive-guide I've been a nutrition counselor for over a decade, but this thought just occurred to me as I was participating in an internet-breaking live event last week, hosted by Matthew McConaughey. You may have heard of him. At the start of the event with over 2 million people tuning in from over 150 countries, McConaughey asked us "Why are you here?" The wrap-speed live chat was flooded with desires for connection, to feel more whole, to find more confidence, and to find hope or love again. I don't know what percentage of the total audience was women, but when asked in the private event-related Facebook Group what "badass ladies" attending the event wanted more of, the comments were overwhelmingly about lifting each other up, asking for what you need, and believing in yourself. How can you do any of that if you're not selfish? McConaughey said someone once told him, "You sure think a lot of yourself." And his reply, "Well if I don't who will?" Think about that. If you don't think about yourself, put on your own oxygen mask first, who else will? Mic drop. How can you practice savoring food and your body if you don't think of yourself? How can thinking of yourself lead to more stress resilience, better sleep, and fewer midlife mood swings? Most importantly, how can thinking of yourself more benefit others? Hit play and let's dive into these questions!   Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

What is embodiment? How does it relate to body image? Why should women over 40 care about embodiment?   As I share with my clients and group members, "to have a healthy relationship with food and your body, you have to get out of your head and into your body."   That's my definition of embodiment. As you'll hear in this interview with fellow non-diet dietitian Mimosa Collins, embodiment is about "bringing awareness of your body from the inside out, rather than the outside in."   In other words, the more you can connect with your body from the neck down rather than react to your body (or cultural messages about your body) in your head, the more you'll be able to honor basic physiological cues like hunger, satisfaction, and fullness.    By honoring your body's basic needs on a regular basis you'll build a relationship with your body based on trust in spite of all the physical, mental, and emotional changes after 40.    Mimosa shares the story behind why her private nutrition counseling practice is called, Rejoyn Wholeness, and what the name means to her personally and professionally.    We talk about how she explains embodiment to her clients and encourages them to reconnect with their bodies from the inside out.    Plus, Mimosa offers tips on how to become more embodied and help you have a more peaceful relationship with food and body - especially as your body changes in midlife. Mimosa Collins RDN (she/her) is a registered dietitian and supports individuals of all ages and genders to heal their relationship to food in her virtual practice, Rejoyn Wholeness. She is certified as a Be Body Positive Facilitator and is experienced with Internal Family Systems Therapy and Holistic Resistance's Racial Justice facilitation. Mimosa is honored to support individuals and families to heal their relationship with food and bodies. She's worked in a variety of settings, including immersive organic farm experiences, sexual empowerment workshops, community kitchens, and eating disorder treatment centers. MimosaGet show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

If you've ever felt completely shut down with overwhelm, stress, anxiety, and other difficult emotions and then found yourself at the bottom of a bag of Oreos or tortilla chips, this live episode is for you! In this recorded live episode, I'll explain 4 reasons you're likely emotionally eating and show you how to connect the dots between emotional burnout, fuckit eating, and body image. Resources mentioned in the show: Episode 89 with Meghan Thomas: https://alpinenutrition.org/fix-emotional-burnout/ Contact me with questions and comments: https://alpinenutrition.org/contact/ Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Learn how to thrive in midlife. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

What emotion are you feeling right now?  Happy, sad, angry, lonely? What happens if your emotions get stuck in your body?   Nine times out of ten when I talk with clients and group members about body image and emotional eating, the conversation comes back to emotional coping. Especially if the person didn't learn how to express emotions as a child or it wasn't safe to express difficult emotions.   Have you read Atlas of The Heart by Dr. Brene Brown? Use this affiliate link to buy a copy from Bookshop.org - thank you!   According to research by Dr. Brene Brown, most people are aware of only 4 emotions happy, sad, angry, and lonely.   This limited vocabulary to describe what you feel can keep difficult emotions stuck in your body and limit opportunities for human connection and vulnerability.    Learn how emotions affect your relationship with food and your body. Download the Thrive Guide.    My guest in this episode is Meghan Thomas the host of the Emotional Expedition Podcast.    Meghan shares how her personal experience with medical trauma lead her to research how emotions can get stuck in the body to create dis-ease.    We discuss how this quote by Brene Brown applies to Meghan's story and her work:   "When we name an emotion or an experience, it doesn't give that emotion or experience more power, it gives us more power."   Meghan explains how trauma and emotions get stuck in your body when you don't have the tools to move the emotions through your body. This can lead to emotional coping with food, food guilt, and body shame.   Meghan offers strategies that can help women in midlife connect, process, and move through difficult emotions like stress, emotional overwhelm, and burnout.   Meghan Thomas is the host of the Emotional Expedition Podcast. Her podcast was born out of the many challenges she has experienced in her life and her understanding that emotions and trauma get stuck in the body. Releasing those stuck emotions first starts with the awareness of what we are feeling in the first place and then doing the work to move it through the body.    Links: website: https://www.meghanthomas.com podcast: https://wwGet show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

If you struggle with feeling confident about how your body looks in midlife, but you can't connect to the body-positive messaging directed at millennials, this episode is for you! I see body image after 40 as a collision between a lack of self-confidence and health concerns.  Let's get you out of this collision and thriving in midlife with more self-confidence and better health! Download the Thrive Guide https://alpinenutrition.ck.page/thrive-guide Here's what you'll learn in this episode: Why the messages of thinness equal health, confidence, and relevance are especially problematic when you're over 40.  How those messages are body image disruptors and how to deal with them - Body image is an inside job!  How external messages affect your perceptions of your body and how you can learn to recognize body image disruptors such as media, relationships, and symptoms of perimenopause and menopause. You'll learn to reconstruct your beliefs about confidence and relevance. Spoiler alert, being thinner with better skin, hair, legs, butt, arms, or stomach won't make your life perfect!  Instead, start to connect with what you value in life beyond the scale or perfect body images.  Remember "comparison is the thief of joy!" It keeps you in a contracted small mindset and limits your self-confidence. It keeps your life small! Go for expansion in life!  Book a discovery to learn more about my take on body image in midlife https://alpinenutrition.org/contact/ Get more "health after 40" resources at www.alpinenutrition.org/blog Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

When did you first realize you had a body?  Even more so, when do you first remember your body needed to look a certain way to be acceptable?   Whether it's your weight, the shape of your body, the color of your skin, or the clothes you wear, from a very early age you absorbed cultural messages that told you what an acceptable or desirable body is - especially as a woman.    If you're like most of the women I work with and myself, those messages became loud and clear about the time we entered puberty - around 9-13 years old.   Fast forward through 3 decades of beauty, health, and wellness messaging, and now you're over 40.   You're still concerned about body image but not it's not about trying to look like the cover models in Women's Health or Prevention Magazines.    After 40 it's about the healthiness the models promote. The healthy skin, toned legs, arms, butt, and abs even after birthing X-number of kids. How centered and confident the women seem no matter what hardship they've overcome. This is body image after 40.    My guest is Sabrina Magnan a Holistic Health Coach who helps chronic dieters heal their relationship with food and overcome binge and emotional eating so they can enjoy food without guilt or shame.    Sabria shares her personal story about body dysmorphia, toxic body positivity, and her flawed beliefs about bodies as a young competitive synchronized swimmer.    We talk about set point theory and how chronic dieting and hormonal shifts affect your genetically designed set point range for weight.    Sabrina explains how stress and burnout related to the pursuit of body and health perfection can backfire when it comes to your wellness goals after 40.   We wrap up with a closer look at body image and self-esteem and how the two dramatically influence each other - especially during body changes and hormonal shifts in perimenopause.    Learn more about Sabrina's work on her website: www.sabrinamagnan.com Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Why is it hard to lose weight after 40? Download the 5 unique reasons and what to do about it! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!     Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Can you meal plan with intuitive eating? How do you eat intuitively if you're following a meal plan? What if you don't want to eat what you planned? And what if meal planning feels too diety?   These are some of the most common questions I get from clients and group members when it comes to intuitive eating - right under Will intuitive eating help me lose weight?   Meal prep and planning are an integral part of Gentle Nutrition, Honor Your Hunger, Know Your Fullness, and the Body Respect Principles of Intuitive Eating.   Intuitive eating can help you eliminate food rules in the kitchen - rules that are leftover from your dieting days. Rules like low-fat, low-carb, low-calorie, etc make cooking difficult, not fun, and definitely not satisfying.    This episode will help you kick diet culture out of your kitchen and improve your cooking skills.    Jessi Holden, MS, RDN has been a registered dietitian nutritionist since 2013. She specializes in culinary nutrition through the lens of intuitive eating. She helps beginners learn how to cook healthy meals in an approachable and fun way.   Jessi is the owner of The Kitchen Invitation where she welcomes cooks of all skill levels to get creative in the kitchen - without diet culture food rules. She hosts an online community and podcast to help beginner cooks solve common cooking dilemmas and feel inspired to be open and flexible when it comes to meal planning and prep.   Here's what you'll learn from our conversation:    1. What does Jessi mean by "nutrition is meant to be livable, doable, and fun so grab your apron and let’s dive in!"   2. How Jessi helps women keep diet culture out of the kitchen.   3. Help! I'm over 40 and I never learned how to cook! Is it too late? How you can get some cooking skills while juggling a busy life.    3. How Jessi helps clients find their meal prep and plan personality.   4. Plus Jessi shares her top 3 tips for busy women in midlife to keep meal planning, shopping, and prepping easy - especially if they're juggling multiple food preferences in their families.    Follow Jessi on Instagram: https://www.instagram.com/the.kitchen.invitation/ And her website: https://thekitcheninvitation.com/    Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Why is it hard to lose weight after 40? Download the 5 reasons and what to do abouGet show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

In this solo episode, I walk you through 6 simple strategies that will give you clarity and motivation to kiss food rules and body shame goodbye forever and  reclaim your freedom with food and your body. Here's what you'll learn: Why ditching your scale is essential to move past diet mentality Why being thin doesn't mean you're healthy and being fat or having larger bodies doesn't mean you're unhealthy How burnout in midlife can lead to emotional eating and following the binge-restrict cycle. Why self-nourishment from food, exercise, and mindfulness is the key to breaking the binge-restrict cycle with food   Download the companion Thrive Guide: https://alpinenutrition.ck.page/thrive-guide and following along with the episode. Sign up for the live master class on March 29:  https://alpinenutrition.ck.page/masterclassmarch29 Sign up for the live master class on April 5: https://alpinenutrition.ck.page/masterclassapril5  Get on the waitlist for small group counseling in April: https://alpinenutrition.ck.page/savorgroupcoaching  Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel   Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!