Change your Relationship with Food

Ever had one small slip spiral into an “I’ve blown it” moment? In this episode, I share the real story behind last week’s missed episode—thanks to a cancelled flight—and how that unexpected disruption led me to reflect on the abstinence violation response in healthy eating. You’ll discover how to break free from the all-or-nothing mindset, release guilt and shame, and approach your wellness journey with more compassion. Learn how to externalise setbacks, let go of perfectionism, and bounce back with practical, doable strategies—like starting small, building slow, and staying consistent. Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this episode of Change Your Relationship with Food, we’re diving into the truth about emotional eating—why it happens, why it’s not a sign of weakness, and how you can soothe your emotions without relying on food. Here’s what you’ll discover: ✨ The difference between physical hunger and emotional hunger ✨ The most common emotional triggers for overeating (and how to spot them) ✨ Why food feels so comforting in the moment—and why the relief doesn’t last ✨ Practical tools to calm cravings and comfort yourself without guilt ✨ How to create your own “comfort menu” for lasting peace and nourishment By the end, you’ll feel empowered to meet your deeper needs with compassion, curiosity, and freedom—breaking free from the emotional eating cycle. 👉 If this episode resonates, share it with a friend and follow Change Your Relationship with Food so you never miss an empowering conversation. Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

Have you ever wondered why you crave chocolate late at night, salty chips after a stressful day, or sweets when you’re feeling low? In this episode of Change Your Relationship with Food, we dive into the psychology of cravings—and reveal the surprising truths about what your body and mind are really asking for. Instead of seeing cravings as “bad” or a lack of willpower, you’ll learn how to decode them as messages of wisdom. Together, we’ll explore: ✨ The science behind cravings and your brain’s reward system ✨ Emotional roots of food cravings (stress, comfort, childhood conditioning) ✨ What common cravings really mean—beyond the food itself ✨ Practical tools to respond with compassion instead of guilt By the end of this episode, you’ll see your cravings in a whole new light—and feel empowered to meet your deeper needs with curiosity, compassion, and freedom. 👉 If today’s episode resonated, share it with a friend who struggles with cravings and hit follow so you never miss an episode of Change Your Relationship with Food. Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

Tired of starting diets, only to feel deprived and frustrated? In this episode, Kyla Holley introduces a refreshingly simple 4-step framework—the A.R.S.E Method—that can completely change the way you approach food. Instead of cutting foods or chasing rigid rules, you’ll learn how to: Use honest food diaries to uncover the real patterns driving your habits. Restructure your routine with small, realistic swaps . Start making changes immediately—no waiting for “Monday.” Actually enjoy the process (yes, really). This isn’t about restriction. It’s about adding supportive habits, celebrating your progress, and giving yourself permission to build a healthier relationship with food—one step at a time. 👉 Want to go deeper? Check out the six-week course and companion workbook linked in the episode notes to guide you through the process and support lasting change. Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

Host Kyla Holley explains the "health halo"—how packaging highlights one positive claim (like “low-fat” or “high protein”) while hiding other ingredients and misleading shoppers. She breaks down common labels—low fat, sugar-free, organic, gluten-free, all natural, light, reduced, baked not fried, and protein—and shows why you should always check the nutrition panel. Practical tips: compare products using the per-100g column, flip packages to read the full ingredient list, and weigh the real benefits versus cost. The episode encourages informed choices, not judgment, so you know what you’re buying and putting into your body.   Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

Welcome to Change Your Relationship with Food with Kyla Holley, an eating disorder and bariatric therapist. This episode reframes therapy as a preventive, skill-building process—not just a last resort—highlighting how therapy can improve your relationship with food, communication, and overall wellbeing. Kyla explores common barriers like stigma, fear of judgment, time and cost concerns, and explains why seeking support when you’re coping (not only in crisis) yields the best results. She also introduces a two-hour Discovery Session: a one-off, personalised deep dive into your food story, practical steps and a take-home plan, with options to continue, in person or online. Kyla Holley Director of the Australian Centre for Eating Behaviour To book a Discovery Session www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this conversation, Kyla Holley chats with Dr. Andrew Ramsay who shares his extensive experience in bariatric surgery, discussing his career path, the evolution of surgical techniques, and the importance of lifestyle changes for patients. He reflects on societal attitudes towards obesity and the physiological challenges of weight loss, emphasising the need for compassion and understanding in treating patients. The discussion also highlights the rewarding aspects of seeing patients improve their health and quality of life post-surgery. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon  

Have you ever wondered why you feel guilty after eating dessert, or why it’s so hard to trust your hunger cues? The truth is — it’s not your fault. Diet culture has been shaping the way you eat, think, and feel about food in ways you might not even realize. In this episode of Change Your Relationship with Food, we uncover the 5 hidden ways diet culture influences your daily choices — from labeling foods as “good” or “bad,” to disconnecting you from your body’s wisdom. You’ll learn how these subtle patterns show up in your life and the first steps to breaking free from them. ✨ What You’ll Learn: Why diet culture keeps you stuck in guilt and shame. How to spot hidden food rules controlling your choices. Simple shifts to start trusting your body again. If you’re ready to release food guilt and reclaim your power, this episode is for you. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon  

Welcome to "Change Your Relationship with Food," hosted by Kyla Holley. In this episode, we're joined by Emily Sopo MS, NASM-CPT, a seasoned fitness and nutrition coach who shares her transformative journey from perfectionism and eating disorder to becoming an advocate for strength training and balanced nutrition. Discover how willpower isn't the ultimate solution and why building sustainable habits is key to improving your health. Emily provides insights into setting realistic goals, overcoming the fear of imperfection, and creating a supportive routine that fits into a busy lifestyle. Tune in for a refreshing conversation that encourages listeners to take small, actionable steps towards a healthier relationship with food and body image, free from guilt and extreme diets. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon   Emily Sopo, MS, NASM-CPT heartmybodyfitness.com Email Emily Find Emily on Instagram Find Emily on Facebook  

Discover how intuitive eating is more than just eating whatever, whenever, and unveil the truth behind this liberating approach. Explore how to listen to your body's natural hunger and fullness signals and learn practical steps to develop a healthy, intuitive relationship with food. This episode debunks five common myths that might be holding you back, offering insights that could change your perspective forever. Whether you have health goals or concerns about structure, find out how intuitive eating can fit into your lifestyle without sacrificing well-being. Tune in to transform your relationship with food and move towards genuine freedom and peace with every bite. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this episode, we dive into the ever-growing trend of weight loss injectables. Kyla Holley shares insights into these medications like Ozempic and Wegovy, explaining their effects, benefits, and potential drawbacks. From understanding how these injectables work to navigating their costs and side effects, the discussion covers all you need to know about this pharmaceutical trend. Explore the 10-step plan outlined by our host to leverage the benefits of weight loss injectables while ensuring long-term success. This episode provides practical advice on mindful eating, maintaining hydration, strength training, and more, to help listeners develop a sustainable and healthy relationship with food. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this episode, Kyla challenges the conventional notions of health. She poses the intriguing question, 'Are you healthy?', and explores the complex and subjective nature of health beyond just physical appearance or numbers on a scale. Dive into a detailed exploration of what looking, feeling, and being healthy actually means to different people. The episode encourages listeners to reflect on their personal definitions of health and how these definitions influence their goals and motivations. Listeners are motivated to assess their own health priorities, recognising that health is not a one-size-fits-all concept but a personalised journey influenced by individual circumstances, stage of life, and personal values. The episode aims to inspire listeners to feel better about themselves and to understand that health is about more than just superficial attributes. This conversation also highlights the importance of embracing one's own body and achieving the best possible health under one's unique circumstances. Join the journey to redefine health and learn how to like, and ultimately love, yourself more fully. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

Welcome to "Change Your Relationship with Food," a podcast hosted by Kyla Holley, an eating disorder and bariatric therapist. This episode delves into the mental fatigue and overwhelming 'food noise' many experience on diets and how this can lead to diet failure. Join Kyla as she explores why doing the right thing for your body seems difficult, while eating comfort foods feels effortless. Learn about the exhausting decision-making process involved in dieting and how to shift your mindset. Discover how to transform this challenge by integrating small, effortless habits into your daily routine—habits that don't require thought, much like brushing your teeth or checking emails. These simple actions can lead to substantial changes in your relationship with food. Tune in for practical tips on building new habits and fostering a healthier relationship with food. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this insightful episode, we delve into the complex topic of child weight concerns, exploring the potential genetic influences and the societal pressures that parents face. The aim is to guide parents in providing a supportive environment that fosters a positive relationship with food and body image for their children. Discover strategies that emphasise compassion and understanding – avoiding diet culture pitfalls and promoting body acceptance. Learn how to create a weight-neutral home, where the focus is on nourishment and joyful movement, rather than numbers on a scale. Join us as we uncover practical tips to encourage children to engage with food out of interest and curiosity, while ensuring a balanced nutritional intake. We offer guidance on instilling body positivity and confidence, protecting children from weight stigma, and ensuring they grow up knowing that their worth extends beyond their physical appearance. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon

In this episode of Change Your Relationship with Food, Kyla Holley explores the complexities of accepting help, particularly in the context of bariatric care. With years of experience as an eating disorder and bariatric therapist, Kyla discusses the various psychological and emotional barriers that prevent individuals from seeking or accepting support. From the threat to autonomy and feelings of shame to past negative experiences and identity clashes, she delves into the reasons behind resistance to help. Kyla also shares her insights on how to approach and overcome these barriers, offering a glimpse into the transformative journey of those who embrace support. Join her as she reflects on the importance of understanding oneself and others in the healing process. Kyla Holley Director of the Australian Centre for Eating Behaviour www.acfeb.com Join our comprehensive 6 week Change your Relationship with Food online course Join me here Need the Change your Relationship with Food Journal and Workbook by Kyla Holley? Then click here Buy from Amazon