This week on the podcast I had a licensed clinical therapist, Amy Margolis, share her own story of recovery from anorexia and perfectionism + how she now helps her clients do the same.   She talks about the “anorexic mindset” and how it extends far beyond food.   If you’re someone who’s struggling with anxiety, guilt or feeling out of control around food AND…   ➡️ You always feel like you need to be doing MORE…   ➡️ You need to do a million things to EARN something pleasurable (whether that be rest, food or a shopping spree)…   ➡️ You’re highly disciplined and it’s brought you success but you’re not able to actually ENJOY the fruits of your labor because you can’t relax and take a break…   …this episode is going to help you.   Finding a peaceful and free relationship with food can coexist with being a high-achieving, driven person.   But it’s going to require you to LET GO OF CONTROL and FACE YOUR FEARS.   We talk about:   Allowing yourself to be SLOPPY Taking the leap of faith to give yourself permission to eat Knowing how to restrict but not knowing how to GIVE to yourself without guilt Eating when you’re hungry, eating what you want and learning to trust your body Looking at what comes BEFORE a binge (were you fully listening to your hunger? Were you planning to restrict later on?)   As someone who has disconnected her perfectionism from food/body/exercise but still REALLY struggles with it in other areas of life…I really loved recording this and can’t wait for you to hear it.   Amy’s Resources: Here’s the Memo Book: https://amymargolislcsw.com/new-book-from-amy-margolis-heres-the-memo/ Amy’s Website: https://amymargolislcsw.com/ Amy’s Instagram: https://www.instagram.com/heres_the_memo/   Contact me (Elena): DM me on Instagram @elenakunickird      Email me at [email protected] ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater

In school to become a dietitian, I was struggling massively in my relationship with food.   Weekly binge episodes that felt like an addict getting their fix - lying, stealing and hiding so I could eat, then crying and feeling depressed for days after.   Intense anxiety in any situation that was off my “usual routine” with food - holidays, parties, restaurant meals.   I distinctly remember one day, sitting in lecture and learning about eating disorders.   The words “Anorexia Nervosa” plastered across the big projector in front of class.   Pictured was an emaciated woman standing in front of a mirror that reflected a larger bodied lady back at her.   I resonated with all the big 3 eating disorders, but not fully.   I had the extreme fear of weight gain of anorexia, but I was never clinically under weight.   I had at times fasted, exercised more, or used laxatives after a binge - but not frequently enough to be classified as bulimic.   I struggled with the binge eating episodes described in binge eating disorder - but I DID compensate sometimes after a binge.   “So”, I reasoned, “I don’t have any eating disorder. It must really just be a will power issue then.”   And I went back on my not-so-merry way, reading articles from my favorite fitpros every night with advice on how to stick to your plan with food to reach your physique goals.   If you can relate, I want you to know these 3 things:   ➡️ Relationship with food is a spectrum from normal, healthy eating to a full blown eating disorder.   ➡️ “Disordered eating” has serious mental and physical health consequences and requires specific solutions to heal from (hint: not general advice from fit pros or wellness influencers).   ➡️ The vast majority of disordered eating involves food restriction, and you can be unhealthily restricting food while still being at a “healthy weight”.   The sooner you take your issues seriously, the sooner you can be free from them.   This episode of The Binge Eating Dietitian Podcast unpacks eating disorders vs disordered eating and gives you resources for healing!   Learn more about my group program + book a free discovery call: bit.ly/normaleater   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   Eating Disorder Helplines:   Australia  The Butterfly Foundation: Phone: 1800 334 673 | Email: [email protected] InsideOut Institute: Phone: (02) 8627 5690 | Email: [email protected]   Eating Disorders Victoria: Phone: 1300 550 236 | Email: [email protected]  Eating Disorders Queensland: Phone: (07) 3844 6055  Australia & New Zealand Academy for Eating Disorders: Phone (AU): +61 491 134 289 | Phone (NZ): +64 9 887 0552 | Email: [email protected]  New Zealand Canopy Eating Disorder Support Services: Email: [email protected]  EDANZ: Phone: 0800 233 269 | Email: [email protected]  United States National Eating Disorders Association: Phone: 1-800-931-2237 | Email: [email protected]  National Association of Anorexia Nervosa and Associated Disorders: Phone: 1-888-375-7767 | Email: [email protected]  The Alliance for Eating Disorders: Phone: 1-866-662-1235 Canada Body Brave: Phone: 1-905-312-9628 | Email: [email protected]  National Eating Disorder Information Centre: Phone: 1800 866 NEDIC 20 (1-866-633-4220) | Email: [email protected]  National Initiative for Eating Disorders: Email: [email protected]  United Kingdom BEAT Eating Disorders: Phone: +44 (0)808 801 0677 | Email: [email protected] Ireland Bodywhys: The Eating Disorders Association of Ireland: Phone: 01 – 2107906 | Email: [email protected] Denmark LMS: The National Association against Eating Disorders and Self-Harm: Phone: 7010 1818 | SMS 7710 1818 | Email: [email protected] Norway Norwegian Society for Eating Disorders: Email: [email protected] The Eating Disorders Association: Phone: 22 94 00 10 | Email: [email protected]  Middle East Middle East Eating Disorders Association: Email: [email protected]  South Africa Eating Disorders South Africa: Phone: (+27) 073 593 2722 | Email: [email protected] Project HEAL: https://www.theprojectheal.org/what-program-is-right-for-you Citations: Types of Eating Disorders: https://nedc.com.au/eating-disorder-resources/find-resources/show/issue-13-dsm-5-overview-of-changes Eating Disorder Statistics: https://anad.org/eating-disorder-statistic/ DSM 5 binge eating disorder: https://www.ncbi.nlm.nih.gov/books/NBK338301/table/introduction.t1/ DSM 5 anorexia nervosa: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t15/ DSM 5 bulimia nervosa: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t16/  

So last week I sent an email to my list talking about food freedom and fat loss.   I said:   “Food freedom feels like being in control around food but not NEEDING to control food - because:   1. It’s just not AS exciting anymore (don’t get me wrong I still LOVE food but I don’t feel addicted to it)   2. You trust your body. That when you have more cravings or hunger you must need the food, and you know it will balance out later on”   And one of my list members responded.   She said:   “If that is the case then why do people become overweight or obese in the first place if they listen to their body? Isn't that the trouble, that listening to our bodies can make us unhealthy, unfit, reduces life span etc?”   VALID.   This is basically the biggest fear my clients have when they start my program.   They are fit women struggling with binge eating, missing periods and digestive issues.   These are all signs of under-eating.   And I tell them they need to take a break from exercise and start eating what they want, when they want, until they don’t want anymore food.   They're like…uhhh Elena? Aren’t I just going to endlessly gain weight and end up on “My 600-lb Life?” But that’s not what happens.    Listening to their hunger and giving their bodies temporary rest allows their hormones to heal, their binge urges to go away, and their cravings to decrease.   And I’m explaining WHY in this episode of the podcast.   It’s truly too long for me to type in an email lol, so I hope you give it a listen.   Any questions?   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   ✨ Click here to learn more + apply for my small group program: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/normaleater   Resources for this episode: Previous episode: Hyperpalatable foods: How to Trust Yourself Around Them https://elenakunicki.libsyn.com/hyperpalatable-foods-how-to-trust-yourself-around-them Metabolically healthy obese https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802164#:~:text=Main%20Outcomes%20and%20Measures%20Metabolically,%2DC)%2C%20or%20triglycerides%20based Dieting predicting future weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ https://pubmed.ncbi.nlm.nih.gov/16650913/ https://www.nature.com/articles/s41366-020-0547-1#:~:text=The%20notion%20that%20dieting%20makes,classic%20longitudinal%20Minnesota%20Starvation%20Experiment. https://www.sciencedirect.com/science/article/abs/pii/S1471015315000045 2014 meta-analysis showed: Compared to normal weight-fit individuals, unfit individuals had twice the risk of mortality regardless of BMI. Overweight and obese-fit individuals had similar mortality risks as normal weight-fit individuals. https://www.sciencedirect.com/science/article/abs/pii/S0033062013001552?via%3Dihub Restraint vs Restriction past podcast episode: https://elenakunicki.libsyn.com/dietary-restraint-vs-restriction-the-key-to-reaching-physique-goals-without-binge-eating  

Live Class + Q&A - Thursday Oct 10th! (*You can still watch the recording if you're seeing this in the future!) Register, or catch the recording, via this link: bit.ly/howIstoppedbingeeating  

For 4 years I was trying to stop binge eating.   I was a disciplined person.   Dean’s list 4/4 years at Penn State on track to become a dietitian.   Worked out 6 days a week and hit my 10-15k steps daily.   Was complimented for my abs, my commitment to “eating healthy”.   But behind the scenes:   I’d wake up in the morning at least once a week and the despair would sink in as I remembered eating a whole box of cereal, all of my roommates peanut butter pretzels, and going to the store for more food.   Throughout those 4 years I tried EVERYTHING POSSIBLE to control the urge to binge.   Every piece of content from the fitness professionals I followed that said:    “Discipline equals freedom”!!    “Just put your head down and do the work”!   “No one said it was easy - RESIST the hunger if you want to get to your goals”   Would temporarily motivate me and give me a dopamine hit, as I wrote out a plan for how I would eat to lose fat and commit my will power to resisting the urge to binge.   …I’d feel so good for those 5 days that I was able to stick to my goals.   …and utterly hopeless by the end of the week when I binged YET AGAIN.   If you can relate to this - you may have been tempted by the “Winter Arc” trend on Tiktok.  It may have given you this sense of hope that if you can use discipline and follow a list of rules for the next 3 months - you can resist the urge to binge.   One of my client’s recently brought this trend to my attention - so I decided to do a podcast episode about it.   I would have totally jumped on this trend back in my binge eating days.   But it wasn’t until I LET GO of rigid control around food, took a break from fat loss and physique goals and started listening to my body's hunger and cravings that I finally stopped binge eating.   I’ve been binge-free for 6 years, and I’m still a very disciplined person who loves to push herself hard in the gym.   I still am mindful of my physique - I recently made some changes to my diet and lifestyle to lose  a bit of fat - but it’s not the most important thing to me any more and I WILL NOT sacrifice my mental or physical health, or enjoyment of life in the process.   I accept my body at its natural set weight range and understand that certain levels of leanness are just not healthy for my genetic make up.   And if you too are tempted by this “Winter Arc” trend as yet another approach to ignore your hunger and cravings and try to “just have more will power”...   …may I suggest a different approach?   I unpack more in this episode! Give it a listen and let me know any questions/feedback   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   ✨ Click here to learn more + apply for my membership - NORMAL EATER: bit.ly/normaleaterdetails

After my 4 year struggle with binge eating, trying desperately to regain the control around food I had at the beginning of my fitness journey, I was fucking done.   I finally realized that RESTRICTION was the root cause - my missing periods, uncontrollable urges to eat anything in sight, and chronic constipation and boat were clear evidence of that.   But I didn’t know HOW to eat anymore without rules, calorie targets, or a specific diet plan to follow.   So I read the book Intuitive Eating and tried to start implementing the principles:   Reject the diet mentality!   Give yourself unconditional permission to eat!   Honor your hunger!   Feel your fullness!   This all made sense. But when I tried to do these things I felt lost and confused.   “Am I really hungry or just bored?”   “I just ate an hour ago but I’m thinking about food a lot…I can’t be hungry again?”   “Okay…” *puts down fork mid-meal to assess fullness level* “I guess I’m full…but I still want to keep eating. Fuck it. Let’s just open the floodgates and eat everything.”   The binges improved a bit, but still continued.   Can you relate to this??   It’s something I see frequently in my clients. I tend to work with women who are very fitness-focused, Type-A, perfectionistic and goal-oriented. They tend towards anxiety and overthinking.    I attract you because I AM YOU 😅 - and I’ve found that we need a slightly different approach to the Intuitive Eating framework.   When I made these shifts (that I’m sharing with you in this episode), and when my clients make them:   Binges IMMEDIATELY stop, food thoughts between meals disappear, periods return on average within 3 months, digestion improves, hunger/cravings hit a peak before settling to their “normal” levels AND…drumroll please 🥁…you develop a normal + healthy relationship with food where you can prioritize fitness and physique goals in a way that is actually achievable and does not cause food to consume your life.   Here are the shifts:   1️⃣Fully break the diet mindset - don’t try to satisfy hunger with the “lower calorie” option. This process is not about minimizing calories at all. Trust that your body will decrease your hunger and desire for food overtime when it’s got what it needs.   2️⃣Focus on eating what you want, when you want, until you don't want it anymore. Don’t overanalyze - if there’s even a question if you want to eat or not, err on the side of EATING.    3️⃣Erase the word “overeating” from your vocabulary - there is only eating what you want and eating until you feel genuinely satisfied, and yes that might mean your stomach is pretty damn full in the early stages.   4️⃣Honor all forms of hunger - those that show up in your mind (desires for food) as well as body.   Hope this helps!   If you want to hear more about my personal story with this (as someone who is now 6 years binge-free and able to prioritize fitness and fat loss goals in a way that does not trigger food anxiety, binge urges or missing periods)   + more details on all things discussed in these shownotes - listen to the full episode!   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   ✨ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite   Resources for this episode: Past episodes where I share my story: https://elenakunicki.libsyn.com/how-i-stopped-bingeing-and-got-my-period-back-without-the-pill-after-5-years-of-struggle https://elenakunicki.libsyn.com/my-fitness-binge-eating-journey Intuitive Eating Principles: https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/ Past episode on emotional eating: https://elenakunicki.libsyn.com/how-to-stop-an-emotional-binge-qa-with-elena Past episode on “mental hunger”: https://elenakunicki.libsyn.com/why-you-cant-stop-thinking-about-food-how-to-stop  

If you’re reading this, it’s likely because you’re struggling with some combo (or all) of these 4 symptoms: ➡️Binge eating ➡️Missing periods ➡️Constant food thoughts ➡️Anxiety/guilt around food   You went through a fitness/weight loss journey, felt SUPER in control and “finally” confident in your body, but then these issues crept in and it’s been a struggle to regain control ever since.   The reason you’re struggling with these things?   You are engaging in RESTRICTION around food vs RESTRAINT or Intuitive Eating.   ☝️Restriction = rigid and extreme dietary control to reach or maintain a certain weight or aesthetic goal, or pursue “health”.    It’s governed by pre-planned rules around what, how much and when one can eat.   🤗Restraint = moderate and flexible dietary control to reach or maintain a certain weight or aesthetic goal or pursue “health”.    It’s focused on general intentions around health/aesthetics that influences food choices and ebbs and flows day to day, moment to moment.   🌈Intuitive Eating = both a 10-step program of healing from chronic dieting/diet culture and eventually a long-term way of life.    It focuses on letting go of control over weight and instead listening to hunger and fullness cues, honoring food preferences/cravings, engaging in physical movement for health/feeling good…   …and integrating how different foods make you feel + providing your body the nutrients it needs to thrive as part of decision-making around what/how much to eat.   RESTRICTION is associated in the research with feeling out of control around food vs restraint.   Intuitive Eating is the MOST associated with a peaceful relationship to eating.   So how do you shift from restriction to restraint, you ask? 1️⃣Focus on becoming an Intuitive Eating FIRST 2️⃣If you’re struggling with disordered eating or an eating disorder, work with a dietitian to create a plan to eat adequately + consistently throughout the day BEFORE transitioning to intuitive eating 3️⃣Heal/manage the root causes of low self worth and anxiety that caused you to become restrictive in the first place   Want to learn more about all this?   I go into lots more detail in this episode.   Give it a listen and let me know what you think/any further questions you have!   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   ✨ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite   Resources for this episode: Research on restraint shown to be less associated with LOC than restriction: https://pubmed.ncbi.nlm.nih.gov/36688566/#:~:text=Public%20significance%3A%20Some%20research%20suggests,both%20within%20and%20between%20individuals. 10 Principles of Intuitive Eating - https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/ Past podcast episode on Mental Restriction (what, when and how much food rules): https://elenakunicki.libsyn.com/mental-restriction-the-hidden-cause-of-your-binge-eating  

You may have heard before that in order to get your period back with Hypothalamic Amenorrhea (aka a missing period due to under eating, overexercise and/or STRESS)...you need to exercise less.   With my clients, I actually recommend taking a FULL exercise break.   I believe this to be proven by the data we have on women who lose their periods due to HA, and the BEST path to regaining optimal hormonal health + become truly healthy and fit.   I took a 3 month exercise break back in 2018, and have walked hundreds of clients through this process.    I break down the what, how and why behind exercise breaks in this episode.   An exercise break = Temporarily stopping all structured exercise and only doing low-intensity exercise IF truly desired in the moment.   Taking an exercise break helps you get your period back by: Reducing cortisol (not suppressing the hypothalamus) Creating the proper calorie surplus to increase estrogen, leptin and insulin (sends signals to the hypothalamus: “we are fed”)   🤓 Evidence to back this up:   According to the research conducted by Dr. Nicola Rinaldi (author of the book No Period Now What), women who… Decreased intensity of exercise from a score of 7 to 3.5 Reduced their time spent exercising to 3 hours per week at a lower intensity Immediately reduced exercise vs gradually reduced exercise   …were most likely to regain their cycles.   Other reasons an exercise break is helpful (especially for those who are also struggling with binge eating and constant food thoughts): Removes the hunger suppression effect that exercise can have, preventing extreme hunger and binge eating episodes later on Decreases the feeling of never satisfied, and feeling uncomfortably full by the time you’re done eating Improves digestion by getting out of “fight or flight” and into “rest and digest” Disconnects exercise as a crutch to allow yourself to eat, or be okay with your body image - so you can have a TRULY joyful, empowering, non-stressful relationship with it   What reincorporating exercise after a break looks like: Waiting till 3, consecutive cycles (“recovery periods”) Reintegrating slow and steady Increasing to the amount/intensity you desire over time   I go into loooots more detail and nuance in this episode - so give it a listen if you want to learn more!   Click here to learn more about my coaching programs + free resources: bit.ly/elenakwebsite   Contact me: DM me on Instagram @elenakunickird      Email me at [email protected]   Resources for this episode: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates (low intensity heart rate zones) No Period Now What Book (Page 158) https://elenakunicki.libsyn.com/the-cause-of-your-missingirregular-period-how-to-get-it-back-qa-with-elena (What is HA) https://elenakunicki.libsyn.com/returning-to-the-gym-after-an-exercise-break (Returning to exercise after a break)

So you’ve seen a “bad” photo or video of yourself.   You were kind of shocked at what you saw, it doesn’t match with how you think you look. Or it’s “worse” than what you thought.   You’re picking apart certain parts of your body - your face, your belly, your arms - and maybe judging them as “fat” or “ugly”.    A COMMON response is to say: “Omg. Something needs to change. It’s time to start working out more, eating less, or doing a new diet so I can lose weight and change these parts of my body.”   This is where many people’s disordered eating begins.   They reactively restrict food and move more to lose weight.   They lose sight of their overall values, hobbies and interests in life.   They lose sight of their mental and physical needs to be holistically healthy.   They ignore their hunger cues and follow rigid, unsustainable food rules.   Periods go missing, they think constantly about food, they isolate themselves from social situations, friends and family to stick to their eating and exercise schedule and avoid temptation to eat.   And eventually, in most cases, they start losing control around food and/or experiencing full blown episodes of binge eating.   Then have to continue restricting/dieting to “make up” for the binge. And the cycle repeats.   If you can relate, here are 9 ways to cope with seeing a “bad photo” of yourself in a HEALTHY WAY (that allows you to maintain a good relationship with food):   PAUSE. Check in with thoughts and feelings. Responding with restriction and disrespecting your body’s needs for food *literally* doesn’t work Mantra: “This is my body. It’s okay. I don’t have to change it. There is no right way for a body to look.” Mantra: “There is nothing inherently wrong with this body” Picture yourself as another woman you’ve seen (maybe online) who doesn’t fit the beauty standard and rocks it. If you don’t have an example - use your imagination. Picture yourself in your current body, completely accepting and loving it. Even feeling confident in it and embracing it. Feel how that energy is magnetic and enticing. Picture yourself as a fluid, flowing, fertile, feminine goddess. See old paintings of aphrodite or the renaissance women. Remember that our society conditions us to pick apart our bodies - you get to decide if you want to buy into this or create your OWN life and reality by design, based on what really matters and how you want to feel at the end of your life. You can live an amazing life in THIS body. Go out and do the things that bring you joy, that give you a sense of purpose, find things you’re passionate about. See and feel that there is so much more to life than how your body looks Ask - how can I continue to meet my body’s needs for enough food and rest despite how I’m feeling about how it looks right now? Trust that your body will look exactly how it’s meant to when you are *holistically* healthy and well (which includes a peaceful, flexible relationship with food)   *All of this is not to say that you can’t want to change how your body looks in a healthy way.   But it only *really* works when led with self-love and respect for your bodies above all else, not desperation.   For more on this?   Listen to the full episode!   Other episodes disscussed in this one: How to Pursue Fat Loss and Physique Goals in a Healthy Way   Contact me: DM me on Instagram @elenakunickird Email me [email protected]   Learn more + apply for 1:1 coaching: bit.ly/ekprivatecoaching

If you’re struggling with disordered eating as well as period problems - I’ve got some information to help you.   My clients are women who have a history of dieting, losing weight and undergoing a “fitness journey”, after which they start struggling with missing or irregular periods as well as binge eating or constant food thoughts.   Many of them spend months-years trying to figure out WHY their period is irregular, getting little-to-no answers from their doctors other than:   “You probably have PCOS”   “You’re just super fit! It’s normal for fit women to lose their periods”   “We’ll just get you on the pill to regulate your cycle”   If you can relate - you’re probably like me and the women I work with; you want to know WTF is going on in your body and get to the ROOT CAUSE so you can be optimally healthy!   Well in this episode of the podcast, I’m sharing how you can do that.   SCROLL TO THE BOTTOM OF THIS PAGE TO FIND THE SUGGESTED LAB WORK IN DETAIL.   Above all though, I want you to know that you don’t need ANY of this testing to start the process of healing your relationship with food.   Regardless of what’s going on with your hormones, you need to stop restricting food, stop dieting and learn how to listen to your body's hunger and satisfaction cues so you can become truly healthy with a good relationship with food.   Hope you enjoy the episode! Sending love!   Contact me: Email at [email protected] DM me on Instagram at elenakunickird   Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite   Resources from this episode: Stress and high prolactin levels - https://www.yalemedicine.org/conditions/hyperprolactinemia#:~:text=In%20women%2C%20physical%20or%20psychological,lead%20to%20elevated%20prolactin%20levels. Women diagnosed with an eating disorder were at higher subsequent risk of developing autoimmune diseases - https://www.psychologytoday.com/us/blog/finding-a-new-home/201909/the-relationship-between-autoimmune-and-eating-disorders Diagnosis of HA https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7418467/ Diagnosis of PCOS https://advancedfertility.com/infertility-testing/pcos-fertility-testing/#:~:text=Diagnosing%20PCOS%20with%20FSH%20and%20LH%20Hormone%20Levels&text=Normally%20this%20ratio%20is%20about,%2C%20or%20even%203%3A1. Low Vitamin D and eating disorders in adolescents - https://pubmed.ncbi.nlm.nih.gov/25130505/ Sam Abbot - @pcos.nutritionist (see her podcast episode here)   SEE RECOMMENDED LAB WORK BELOW 👇   Bloodwork:   Standard Blood Work (this is what you typically get at your yearly check up) Complete Blood Count (CBC) Basic Metabolic Panel Comprehensive Metabolic Panel Lipid Panel - cholesterol can be elevated due to restriction Blood glucose and Hba1c Full sex hormone panel Estradiol - low/normal in HA, normal to high in PCOS Testosterone (total) - low/normal in HA, high in PCOS (all the androgens) Testosterone (free) Adrostenedione  Progesterone Prolactin - can be elevated due to stress, pituitary tumor DHEAS - can be elevated due to stress in HA LH - typically less than or the same as FSH in HA, greater than FSH in PCOS FSH SHBG - low can be a sign of PCOS Full thyroid panel TSH - can be high in both HA and PCOS Total T4 - can be low in HA and PCOS Total T3 - can be low in HA and PCOS Free T4 Free T3 Reverse T3 anti-TPO Anti-thyroglobulin antibodies Nutrients B12 - all of these levels can be low in PCOS and HA and worsen symptoms, or can be depleted by the pill Folate Iron Ferritin Vitamin D - protect bone health Zinc - digestive health   Lab work/assessment   2. Transvaginal ultrasound (rule out structural abnormalities, look at cysts on the ovaries) *Cysts on the ovaries can be present with both HA and PCOS   3. Detailed review of your history and current reality with food, exercise and weight loss (with red flags being currently trying to lose weight, history of any weight loss, exercising a lot) - MOST IMPORTANT **This podcast does not diagnose or treat any medical conditions. Speak with your doctor about this information and before taking any action around your medical care.  

My clients often struggle with listening to and TRUSTING their hunger cues.   After years of dieting and controlling their weight, they’re more used to following external food rules than their bodies.   This not only leads to things like missing periods, digestive issues, food obsession and binge eating…   …it also leads them to ask the question “am I REALLY hungry? Or am I just bored?”   😵‍💫When they’re sitting at their desk working and can’t stop thinking about the pre-prepped asian chicken and rice they made for lunch (despite not feeling physical hunger pangs yet)   😴 When they have a relaxing day and have to constantly resist the temptation to eat, whereas on their busy days that voice feels more quiet.   If this is you, read on. 👇   You see, “boredom eating” is FAR more likely to happen when you have a history of restricting food.   Under eating and rigid food rules make us hungrier, with more cravings 😬.   It increases the pleasure and comfort we get from eating which makes us more likely to reach for the ice cream carton when emotional 🍨.   The solution?   Is not to “try not to eat” 🙄.   (As if that ever worked long term anyways)   Instead, I have 3 tips for you:    1️⃣ ALLOW yourself to eat when bored   Listening to your desires for food will allow your body to get the calories it needs + eliminate the scarcity mindset. This will eventually lead your hunger and cravings to decrease and your urge to eat emotionally to go away.   2️⃣ Follow the “regular eating” principle   3 meals, 3 snacks, with all 3 macronutrients in them (starchy carbs 🥖, fats 🥑 and protein 🍳) evenly spaced throughout the day.   OR - eating with your hunger cues throughout the day, INCLUDING mental hunger (the desire to eat) and stopping eating when you are truly satisfied (not just physically full)   3️⃣ Address other common causes of boredom eating such as ADHD and lack of pleasure/fulfillment in life   …but address these in ADDITION to stopping food restriction, not in replacement because you are afraid of weight gain.    That’s even more of a sign that restriction is likely the main root cause of your “boredom eating” and the true work you need to do to find freedom and peace with food  ❤️.   I explain all of this in more detail on this episode 🎤!   Hope you love it.   If you want to contact me with any questions:   Email at [email protected] DM me on Instagram at elenakunickird   Learn more about my 1:1 coaching, group program and free resources here: bit.ly/elenakwebsite   Get the Binge Eating & Period Recovery Meal Plan: bit.ly/bprmealplan   Resources for this episode: Untamed by Glennon Doyle Troubleshooting Unconditional Permission to Eat Becca King’s episode (@adhd.nutritionist on Instagram)    

Past client Emily is back on the podcast this week sharing her 1 year update.   She went from being so obsessed with “healthy” eating that she was deathly afraid of sugar and dairy 😁…   …to casually saying yes to ice cream on a date for the experience, and naturally not finishing it 🤷🏼‍♀️.   From feeling literally possessed by a demon during her binge episodes…   …to sitting in disbelief that she ever even had the urge to binge 🤯(that’s how at peace she feels around food).   From feeling constant pressure to exercise to burn calories 🏃🏼‍♀️😰and maintain a certain physique…   …to going for runs at 10 PM after work because she GENUINELY WANTS TO and enjoying a post-workout meal with zero fear about eating “too late”.   This is a juicy one - you get fantastic insight into what life looks like when you truly, fully heal your relationship with food, body image and exercise.   Lots of profound mindset shifts that will nourish your brain 😌🧠 so you can start taking different actions and find this freedom and peace with how you eat, how you move and how you feel in your skin.   Hope it helps!   Email at [email protected] DM me on Instagram at elenakunickird Learn more about my 1:1 coaching and group program: bit.ly/elenakwebsite

➡️ You think you’ve stopped restricting food, but you’re still struggling with binge eating…   ➡️ You’re baffled as to why your period is missing because you’re at a “healthy weight” and think you eat enough...   ➡️ You have a history of a “restrictive period” where you’re like:    🤔 “Yea. I was definitely under eating and overexercising back then…”   😡 “...but now I’m fine! I eat way more. I allow myself to eat less healthy foods in moderation. I just can’t STOP eating them once I start. Why can’t I just be ‘balanced’?!?!”   If you resonate with any of these…you’re not alone.   💡 There’s a scientific explanation for what you’re experiencing.   It’s called Metabolic Adaptation.   Basically, it’s how your body decreases the calories you burn and tries to drive you to eat more when it senses that it doesn’t have enough long term (body fat) or short term (glycogen aka stored blood glucose) energy stored.   Metabolic Adaptation feels like: Slowed digestion (think chronic constipation, bloat and toxic farts) Constant food thoughts Extreme hunger and cravings Low energy for life and decreased performance in your workouts Urges to binge eat Missing periods   How do you correct Metabolic Adaptation?   ❗ THROUGH EATING MORE FOOD   I go over all of this, including how to recover from Metabolic Adaptation so you can feel like a normal person around food again and more easily maintain a healthy, fit body fat percentage for YOUR unique body in this episode!   Give it a listen if this topic interests you and email or DM me with any questions   Email at [email protected] DM me on Instagram at elenakunickird   Learn more about my 1:1 coaching and group program: bit.ly/elenakwebsite   Resources for this episode: Defining metabolism: https://www.ncbi.nlm.nih.gov/books/NBK546690/ , https://en.wikipedia.org/wiki/Metabolism Metabolic adaptation: https://journals.lww.com/nsca-jscr/fulltext/2022/10000/metabolic_adaptations_to_weight_loss__a_brief.39.aspx Microbiome effect on energy balance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7285218/ Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger Non-exercise Activity Thermogenesis: https://www.ncbi.nlm.nih.gov/books/NBK279077/

😢 “I was a fat child who loved food too much”   🍫 “I’m just addicted to sweets”   😪 “I’m always just going to have to try to control myself around them”   ⬆️ I couldn’t be around sweets without spiraling into a binge episode, and these were my real thoughts as to why.   🍬I always loved sweet foods as a child, but it wasn’t until I started dieting that I started feeling obsessed and out-of-control around them.   If you can relate - know you’re not alone.   👋 I’m 6 years free from the urge to binge and can naturally eat sweets in moderation using little to no will power.   Sometimes I eat more sweets, sometimes less but overall I don’t even have a big sweet tooth anymore 🤷🏼‍♀️.    And I don’t stress about them AT ALL 🤯.   I truly never thought I would get here when I was in my 4 year battle with food 💔.   🎤 In this episode I’m sharing how I did this and how I’ve helped hundreds of my clients do the same.   This is not bullshit or something that only worked for me…   …it’s an evidence-based process of healing your relationship with all foods including the ones we’re told are “inherently addictive” 🙄.   Hope it helps!   Learn more about working with me 1:1 or in a group setting: bit.ly/elenakwebsite   Let me know any feedback/questions by contacting me: Email is [email protected] DM me on Instagram at @elenakunickird   Resources from this episode: Client Interview Episodes Brittany Liv Kristin Emily Free binge eating & period recovery meal plan: bit.ly/bprmealplan

In 2018 I took a 3 month break from exercise.    No lifting.    No cardio.    I didn’t even go for walks unless I GENUINELY wanted to (which I didn’t in the beginning).   This was part of healing from the previous 4 years of under-eating and overexercise…   …which led me to lose my period, struggle with massive binge eating episodes at least once per week, and feel controlled by my obsession with food.   Now, 6 years later?   I’m about to compete in my first Crossfit competition.    I train HARD and often, and I’ve even done some two-a-days in preparation.   I fucking love it.   And I continue to maintain a healthy period and a peaceful relationship with food.   So how does this apply to you?   I want to share with you how I got here - all the way from my exercise break to pushing my body hard again.   Because I know, if you’re anything like me or my clients, you LOVE fitness.   You love the feeling of pushing your limits and showing yourself what you’re capable of physically, you love the confidence that this brings…   …and you’re ready to get more fit than you’ve ever been but this time WITH freedom and peace around food.   So in this episode I’m doing just that.   Hope you enjoy it!   I’d love to hear your feedback or follow up questions.   DM me on Instagram at @elenakunickird Email me at [email protected] Learn more about my services to help you stop binge eating, get your period back and find your healthy balance with food and fitness here: bit.ly/elenakwebsite   Resources for this episode: Episode #48: Returning to the gym after an exercise break Mark Breedon: follow on Instagram @training.strong.women Listen to Mark Breedon’s episodes on the podcast: here and here Knees over toes guy, Ben Patrick, Athletic Truth Group: https://www.atgonlinecoaching.com/  

If you’ve been consuming my content you hear me say this all the time.   The KEY step to stopping binge eating and getting your period back without the pill is to let go of ALL food rules and give yourself unconditional permission to eat.   What does this mean?   Eating WHAT you want, WHEN you want, until you DON’T WANT ANYMORE.   What’s the purpose of giving unconditional permission to eat?   To provide your body with the calories it needs to heal from under eating and overexercise To psychologically “habituate” to your fear foods so you can stop obsessing over them To release all fear and anxiety around food and learn to trust your body   However, doing this is NOT easy.   There are a lot of fears and struggles that come up when trying to eat freely after years of being governed by food rules and feeling out of control.   In this episode I am troubleshooting these common struggles for you:   ➡️ Binges getting worse ➡️ Telling the difference between binging and extreme hunger ➡️ Feeling sick to your stomach or extreme digestive issues ➡️ Feeling so distressed, guilty, upset, overwhelmed by how much and what you’re eating ➡️ Feeling physically lethargic, bloated, depressed, bad body image ➡️ Eating so much “unhealthy food” and thinking “this can’t be healthy” ➡️ Not feeling satisfied   Let me know any feedback/questions by contacting me: Email is [email protected] DM me on Instagram at @elenakunickird   Learn more about my 1:1 coaching, single sessions or my group program via this link: bit.ly/elenakwebsite   Resources Referenced in this episode: Intuitive Eating by Evelyn Tribole and Elyse Resch Food Habituation Research: https://www.sciencedirect.com/science/article/abs/pii/S003193842100202X Episode 175 Daily Meditation and Journaling Routine for Binge Eating & Period Recovery. Click here to listen Episode 162 Why You Can’t Stop Thinking About Food and How to Stop: click here to listen Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger Episode 66 Balanced Meals for Binge and Period Recovery: Click here to listen Episode 163 Hyperpalatable Foods - How to Trust Yourself Around Them: Click here to listen Meal Plan for Binge Eating and Period Recovery: bit.ly/bprmealplan Episode 173: “I Feel Fat” - How to Cope: Click here to listen  

The basic steps to being completely free from the urge to binge, getting your period back without the pill and stopping constant food thoughts are: ➡️Stop dieting ➡️Give yourself full permission to eat ➡️Listen to ALL of your hunger cues (mental and physical) ➡️Take an exercise break   But the REAL work?   Is coping with the negative thoughts and DIFFICULT AS FUCK emotions that come up when you implement these steps.   💔Body image struggles   😱Catastrophic thoughts of spiraling into never ending weight gain and an unhealthy, sedentary lifestyle   😭 The fear of what other people will think of your changing body   Coping with these experiences WITHOUT reverting back to calorie counting, eating less, or exercising more before your body has got the rest it needs…   …aka the same behaviors that lead you to binge and lose your period in the first place…   …is THE THING that gets you through to the other side:   Free from binge eating for THE REST OF YOUR LIFE.   Maintaining a healthy menstrual cycle and thus good overall hormonal health.   And able to crush your fitness goals and feel confident in your body while still enjoying a full life without food anxiety.   In this episode I lay out the exact daily mindset routine I recommend to clients (and followed myself) to get you through the hard stuff and through to the other side.   I hope you enjoy!   Click here to learn more about my group and 1:1 coaching programs: bit.ly/elenakwebsite   DM me on Instagram @elenakunickird Email me at [email protected]

July 4th, 2018 was my last binge.   And on this week’s episode I tell the story of what it looked and felt like.   I also share the exact steps I took over the following months that allowed me to fully heal from my disordered eating, get my period back and now be 6 years binge-free.   I don’t use will power to resist the urge…I just have no desire or thoughts of binge eating anymore and I feel completely normal and at peace around food.   Then, I cover the number one thing you can do on the 4th (or any other fun plans you may have this week) to prevent a binge from happening.   You’ll leave this episode feeling less alone in your struggles with food, and with clarity on WHY this is happening + how to stop it FOR GOOD.   Hope it helps, and let me know any feedback or questions you have!   Email me at [email protected] DM me on Instagram @elenakunickird  Click here to learn more about 1:1 coaching and my group program: bit.ly/elenakwebsite

One of the worst things a woman in our culture can feel is “fat”... and that’s sad.   In our minds, “feeling fat” is synonymous with feeling worthless, unloveable and unwanted.   Feeling this way can lead us to: Low mood and depressive episodes Want to crawl out of our skin Miss out on social events or be overwhelmed with insecurity Retract from our sex lives and dating Rest to unhealthy food restriction and compensatory exercise that leads to binge eating, food obsession and missing periods   If you have struggled with this feeling, the latest episode is for you.   I cover 6 tips for you to be free from this feeling and feel confident in your body WITHOUT resorting to behaviors around food and exercise that will lead you to binge or f*ck up your hormones: Get to the deeper thoughts behind “feeling fat” and reframe them Remember the purpose behind the weight gain in binge eating & period recovery Don’t believe all of your thoughts Be fucking self-compassionate, bitch 😜(lol, this will make more sense on the pod) Get out of your head and around other humans Decrease sensory discomfort and build tolerance for these sensations   If you find the podcast helpful, please leave a rating and review by clicking here and scrolling down to where it says “Write a Review”: https://podcasts.apple.com/us/podcast/the-binge-eating-dietitian-podcast/id1541348229   Learn more + apply for ✨1:1 coaching ✨: bit.ly/ekprivatecoaching   Resources discussed on the podcast: Self Compassion by Kristin Neff  

In this week’s episode we have a past client, Lauren, on to share her story struggling for 6 years with binge eating and anxiety around food and ultimately recovering from these struggles.   We cover topics like: Transitioning away from being an athlete, gaining weight and then starting her fitness/weight loss journey Lauren’s “Vegan and cardio bunny phase 🐰🥕” when her binge eating first started How the COVID-19 Pandemic impacted her relationship with food and binge eating Getting into Bodybuilding 💪, macro tracking and her binge eating hitting its worst point How Lauren ultimately stopped binge eating and found a peaceful relationship with food The hardest parts of disordered eating recovery and how she got through the fear of weight gain and body image struggles   This will be a super inspiring, relatable and motivating episode to help bring you closer to TRUE health and fitness…   …which includes a peaceful relationship with food.   Interested in working with me?   Click here to learn more about your options for getting support.   DM me on Instagram with any feedback on the podcast or questions @elenakunickird  Or email me at [email protected]

Food restriction does not just look like eating 1000 calories a day and wasting away to nothing.   Rigid food rules are one of the number one factors shown to contribute to binge eating in the eating disorder literature.   There are 3 types of food rules: “When” rules “How much” rules And “What” rules   In this episode I… Break down each type of rules with real life examples Explain how and why these rules trigger binge eating Give you a framework to develop a healthy, flexible mindset around food so you can be binge-free and be healthy and fit without all the stress and anxiety around eating   Click here to listen to the episode where I define binge eating: https://elenakunicki.libsyn.com/defining-binge-eating   Click here to learn more about my group program, ✨Normal Eater✨: bit.ly/normaleaterdetails   Email me: [email protected] DM me: @elenakunickird

Exercise is a stressor on your body.   If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.   But if you’re not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as I’d venture to say ✨most women aren’t✨, that high intensity exercise can turn into a negative stressor that breaks your body down.   Systems like reproduction can shut down to conserve energy.   In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.   I also discuss what a “healthy” amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.   Enjoy!   Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails   Email me at [email protected] DM me on Instagram @elenakunickird      Resources for this episode:   8 week HIIT protocol improved PCOS outcomes:   https://pubmed.ncbi.nlm.nih.gov/36978202/#:~:text=Background%3A%20Studies%20have%20revealed%20that,of%20training%20for%20these%20women.   HIIT leads to reduced testosterone and increased estrogen in young women:  chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf   Exercise guidelines:    https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Combine%20levels%20for%20best%20results,-%E2%80%9CA%20substantially%20lower&text=The%20study%20notes%20that%20%E2%80%9Cany,about%2035%25%20to%2042%25.   https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162   10,000 steps per day recommendation:   https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819   https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058   Blue Zones physical activity level:   chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf   Alyssa Olenick podcast interviews: https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/   Dr. Peter Attia: https://peterattiamd.com/

💖 “All bodies are beautiful!”   🎊 “Let’s celebrate and accept larger bodies!”   🙅🏼‍♀️ “Intentional weight loss doesn’t work!”   😡 “You’re promoting obesity!”   🙄 “Just eat more and exercise less…have more discipline”   ❌ “Stop pretending…no one wants to be fat”   👆The conversation around weight, health and body image today is highly polarized.   If this has confused you on your own journey to stopping binge eating, getting your period back and finding balance with food and fitness…I want to help you find the middle ground.   In this week’s episode I give my opinions on this debate and specifically address: The Body Positivity movement The difference between body positivity, body acceptance and body neutrality and how you can use these concepts in your own disordered eating recovery The Fat Liberation movement The Health at Every Size framework   You will walk away from this episode having more clarity on what it looks like to prioritize health and fitness without obsessing over your weight…   …and how to navigate all the conflicting opinions about weight, body image and health.   If you want support to stop binge eating, get your period back and find balance with food and fitness - my group program ✨NORMAL EATER✨is open for enrollment at $69 per month.   It goes to full price ($99 per month) on June 18th.   Click here to learn more about the group program and my other services: bit.ly/elenakwebsite   DM me at @elenakunickird on Instagram Email me at [email protected]   RESOURCES FROM THIS EPISODE:   Body Positivity Definition - https://dictionary.cambridge.org/us/dictionary/english/body-positivity   Fat Acceptance Movement - https://centerfordiscovery.com/blog/fat-acceptance-movement/#:~:text=Or%2C%20rather%2C%20a%20%E2%80%9Cfat,loudly%20fat%20without%20being%20apologetic.   Health at Every Size Website - https://asdah.org/haes/#:~:text=The%20Health%20at%20Every%20Size%C2%AE%20Principles%20promote%20safe%20and,on%20weight%20or%20weight%20loss. Resources on radical acceptance:  Radical Acceptance by Tara Brach Eckhart Tolle   Resources on shame and trauma: Brene Brown Tim Fletcher  

Rates of depression among people who struggle with disordered eating are high.   I see this come up in my clients in two main ways:   ➡️ Depressive symptoms increasing as they try to eat more and exercise less to stop binge eating, get their periods back and regulate their hunger and cravings    ➡️ Depression worsening body image issues or being triggered by body image triggers that come up in recovery   For many clients, depression improves immediately as they start changing the behaviors that were causing them to feel like a prisoner to obsession and anxiety around food.   For others, more support is needed.   If you’re struggling with depression in disordered eating recovery - this does not always mean you are doing something WRONG.   Restrictive eating and compulsive exercise can be coping mechanisms.   When we release them…sometimes the stuff we REALLY need to confront in order to heal and live our healthiest, happiest lives comes flooding in.    And that often doesn’t feel good at first.   You are not alone.   To discuss this topic I brought Sarah Dosanjh (The Binge Eating Therapist) on the podcast, a therapist out of the UK who specializes in binge eating.   We cover: The statistics on depression and eating disorders Why depression can get worse during ED recovery The symptoms and spectrum of depression The links between perfectionism, the inner critic and depression How body image and depression interact Tools and mindset shifts to manage depression   To learn more from or contact Sarah: Instagram: @the_binge_eating_therapist  Website: https://thebingeeatingtherapist.com/# Podcast: Life After Diets Youtube: https://www.youtube.com/@TheBingeEatingTherapist To learn more about working with me, click this link: bit.ly/elenakwebsite

When you start trying to eat more and rest more to stop binge eating and get your period back…some difficult symptoms can come up.   The most common ones I see with clients are: Joint pain Swelling/water retention Bloat Worsening digestive issues Acne Fatigue/sluggishness Emotions coming flooding back Getting sick more frequently   This can be SUPER frustrating for my clients, they think “isn’t the point of doing this to feel BETTER? Maybe I should stop…” 😥   If you can relate or want to learn more about this subject - this episode is for you!   I break down where each of these symptoms come from and how to cope with them so you can through to the other side BINGE FREE, with a regular period and able to pursue health and fitness in a way that truly ADDS to your life rather than detracts from it.   Enjoy!   Click here to learn more about 1:1 coaching: bit.ly/coachingwithelena   Articles referenced in this episode: https://edinstitute.org/blog/2013/5/25/pain-i-why-is-there-so-much-in-recovery https://www.adaptedtofamine.com/   Somatic Practitioners referenced in this episode:  @katbeck  @kiana.reeves   Self-abdominal massage for digestion: https://www.youtube.com/watch?v=onBXcSpgKds

Your current approach to physique goals and fat loss isn’t working…that’s why you’re here.   In this episode I teach you how to pursue aesthetic goals and intentional fat loss WITHOUT spiraling into the issues you’re currently struggling with:   Binge eating   Missing Periods   Constant food thoughts   And anxiety around food.   This is a step-by-step process and I go through each one in depth:   Step 1: Heal your relationship with food FIRST Step 2: Accept your body at it’s healthy, natural weight Step 3: Prioritize health and fitness WITHOUT aesthetic goals - to feel healthy, strong and good Step 4: Let your body settle at it’s set point weight Step 5: Define your non-negotiables and red flags Step 6: Approach it from a “is this something I can sustain long term?” Step 8: Go slow and steady Step 9: Be flexible. Don’t have a hard and fast goal of “I’m gonna lose x amount of weight by x date   Hope it helps!   If you’re ready to get support to FINALLY be free from binge eating, get your period back so you can reach fitness and physique goals without obsession…and more importantly live your LIFE beyond food and weight…   …my group program NORMAL EATER is for you.   Click here to learn more + apply: bit.ly/normaleater   Make sure to get your application in before May 13th - that’s when the program starts!   Follow me on Instagram @elenakunickird Email me at [email protected]

Cinco De Mayo and lot’s of other social events are on the horizon as Summer approaches and the weather gets nicer.   And with that? Brings LOTS of binge triggers.   Social events are one of the most common catalysts for binge eating episodes in my clients.   The alcohol.   The hyper-palatable foods.   The “being off your routine”.   But these are not the REASONS why you’re binge eating.   It’s possible to be completely FREE from the urge to binge in these situations so you can actually enjoy yourself, be present and make fun memories.   You can do this by addressing the ROOT cause.   In this episode I cover WHY binge eating is happening in response to these triggers and 6 specific tips to help you enjoy upcoming social events feeling at peace and in control around food.   JOIN US on Zoom for the FREE Binge Eating & Period Recovery Class (one slot on Thursday May 2nd and another on Friday May 3rd)   Click here to learn more + sign up: bit.ly/ekfreeclass   Message me on Instagram @elenakunickird Email me at [email protected] Submit a question for a future episode: https://forms.gle/YZoCWL3RiZHxYgBo8  

“I’ve gained more weight in the first trimester than my doctor says I should…😬”   “This body doesn’t feel like mine anymore”   “I can barely even go for a walk without EXTREME fatigue, I feel so weak and lazy 😒”   “I’m insanely hungry and I know you’re not supposed to ‘eat for two’, this can’t be okay”   “I’m scared to be pregnant and gain weight even though I want a family 🙁”   My pregnant or soon-to-be-pregnant ladies out there with a complicated relationship with food, your body and fitness…sound familiar??   This podcast episode is for you!!   I am NOT in the market to become a mom anytime soon…so I thought I’d bring my friend and colleague Sara Vander Zwaag on to chat with you.   Sara is a Holistic Health Coach who specializes in helping women be free from disordered eating and improve their physical and mental health without all the restriction and guilt.   In this episode, you’ll learn: How Sara’s navigating nausea, body changes and fitness in pregnancy as a Holistic Health and Eating Disorders Coach Her top tips for coping with body image, hunger and craving changes and communicating with your doctor about weight during pregnancy   If you’re interested in learning more from Sara, email her at [email protected] or checkout her website, sunflowerhealthcoaching.com   Follow her on Instagram @sara_sunflowerhealth   Apply for her group coaching program: https://docs.google.com/forms/d/1-aOXT_qSPmM9Xy7LEfgv36bwjcfoJp-E_3eHK0K1gjM/viewform?fbclid=PAZXh0bgNhZW0BMQABptcBJ60KQoLboB3wdHtyPpXN7Ma9DWkUTMD5sgijMlccNoPZvBrdIaMehQ_aem_Ac2tPX9uTakPyud4Nq3IeVnHXhDNZ5SBA2L1hQZUDIsyeAMGVmNHCISzUyBy0K8M4w8&edit_requested=true   PS: to download my (Elena here 😁) FREE Binge & Period Recovery Meal Plan…click here: bit.ly/bprmealplan  

I’m getting annoyed with these posts talking about how weight loss medications like Ozempic are the solution to “food noise”...   …with no mention of the fact that SO MANY WOMEN struggle with constant food thoughts and extreme cravings because of chronic dieting, a restrictive mindset around food, and under eating.   I WAS ONE OF THEM.   And have worked with hundreds of clients who’ve eliminated these nagging, obsessive thoughts about food through learning how to eat enough for THEIR unique needs and healing deeply held limiting beliefs around food and body image.   So I decided to do a podcast episode on it.   This episode is here to help you make an INFORMED CHOICE about whether or not to take these medications. No pressure or judgment either way.    I try my best to put my biases at the door while helping you identify: How to know if your “food noise” is coming from under eating or a restrictive mindset around food How and why chronic dieting and fat loss phases cause constant food thoughts Health considerations when taking GLP-1 medications to reduce “food noise” or binge urges An alternate approach to addressing the ROOT cause of your “food noise” instead of taking GLP-1s   Enjoy and feel free to DM me on Instagram @elenakunickird with any questions!   Or send me an email at [email protected]   FREE Binge & Period Recovery Meal Plan: bit.ly/bprmealplan 1:1 Coaching: bit.ly/coachingwithelena   Citations: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119845/#:~:text=Hence%20GLP%2D1%20therapy%20in,result%20of%20promoting%20weight%20loss. https://link.springer.com/article/10.1007/s12325-021-01710-0 https://pubmed.ncbi.nlm.nih.gov/17928588/#:~:text=The%20current%20knowledge%20regarding%20regulation,molecular%20mechanisms%20involved%20are%20discussed. https://pubmed.ncbi.nlm.nih.gov/11972291/#:~:text=The%20mean%20fasted%20GLP%2D1,%3C%200.05%20in%20both%20cases).

🔊“We live in an environment that promotes obesity”   🥸“The food industry intentionally creates these foods so that you can’t stop eating them”   🍩“These foods are addicting…I just don’t have enough willpower to stop binging on them!”   Anyone with a pulse in our society has heard these things over and over again.   The solutions we’ve been offered up are to cut out these high-sugar, high-fat foods, be VERY careful around them and only allow ourselves on special occasions.   But this doesn’t seem to be working very well.   And for my clients who are Type-A, perfectionistic women who have achieved high levels of “health and fitness”...   …but are behind the scenes feeling obsessed and/or out of control around food…   …this messaging around processed foods like chips, sweets, and ice cream is only making their issues worse.   In this episode I break down: ➡️How hyperpalatable foods impact our hunger cues and weight ➡️How our culture influences our relationship with these foods ➡️How to build a healthy relationship with these foods so you don’t overeat them but also don’t restrict them to the point of making yourself want them more   Enjoy and feel free to DM me on Instagram @elenakunickird with any questions!   Or send me an email at [email protected]   FREE Binge & Period Recovery Meal Plan: bit.ly/bprmealplan 1:1 Coaching: bit.ly/coachingwithelena   Set point theory study: https://www.ncbi.nlm.nih.gov/books/NBK592402/#:~:text=The%20theory%20describes%20the%20compensatory,unless%20altered%20by%20specific%20conditions.   This is not the study I was initially referencing but I wasn’t able to find it - this one is talking about similar things though!  

I’ve gotten a few questions in my Instagram DMs lately about constant food thoughts and the mismatch when you feel PHYSICALLY satisfied but can’t stop thinking about and wanting chips, chocolate, cereal, peanut butter, etc. 😵‍💫   So this episode dives into MENTAL HUNGER and how to regulate it so you can become a NORMAL EATER.   Ya know…someone who can just eat when they’re hungry, stop when full and move on with the damn day 👏.   Listen in to learn: The difference between physical hunger and fullness and mental hunger and fullness (🤓nerding out on how this *actually* works in your body + how each of them feel) WHY mental hunger increases when you have a history of dieting, under eating, and overexercise How to decrease mental hunger and become a ✨normal eater✨ (aka your physical and mental hunger match up)   We also talk about the 3 characteristics of normal, healthy eaters…   …so you can see what to aspire to on your path to being FREE from binge eating, getting your period back without the pill and being healthy and fit without obsession 🎊.   If you love the podcast - please leave a rating and review!! It helps me so much and I would really appreciate it.   ➡️Click here to learn more + apply for 1:1 coaching: bit.ly/coachingwithelena   ➡️Click here to get my FREE guide ✨How to Stop Binge Eating and Get Your Period Back✨: bit.ly/ekfreeguide   ➡️Click here to submit a question for the next podcast: https://forms.gle/zyyc2MMksyeMHwjVA   Follow me on Instagram @elenakunickird     Email me: [email protected]

This is a super special episode because the dietitian who’s practice I WORKED WITH back in 2018 to heal MY binge eating, missing period and f*cked up relationship with food is interviewing ME on her podcast.   Full circle moment.   I share my story and what I learned from years of body image issues, losing weight and getting fit, living the “bodybuilder lifestyle” and spending 4 years feeling absolutely consumed and out of control with food.   If you can relate to my story - this episode is going to educate and inspire you to move forward to a HEALTHY and FREE relationship with food, exercise and your body.   We discuss: “How come all these other fit women can cut and bulk without binge eating or losing their periods?? What’s wrong with me??” Confusion when you lose your period but you’re not underweight and you think you eat enough and aren’t overexercising Reverse dieting and if it’s a valuable process to go through to help your binge eating and get your period back Weed use 🌱when you struggle with binge eating, anxiety around food, and a missing period   …and SO MUCH more!!   Learn more about Victoria and her practice here: @victoria_myers @nourishingmindsnutrition    Nourishing Women Podcast nourishingmindsnutrition.com   Get my FREE guide: How to Stop Binge Eating + Get Your Period Back, here: bit.ly/ekfreeguide   Apply to work with me 1:1 - bit.ly/coachingwithelena    Follow me on Instagram: @elenakunickird       Submit a question to be answered on the podcast! https://forms.gle/tWMSohjBSkgYCtKU8

If you lost your period after losing weight, exercising more, or eating “cleaner” and you want to get your period back so you can be TRULY healthy…this one is gonna interest you.   It’s always super exciting when my clients start seeing these signs because it’s an affirmation that they’re doing the RIGHT thing for their body’s by giving themselves more food, more rest and more permission to eat the foods they love and crave. 🥰   I hope learning these 7 signs helps you better understand your menstrual cycle and gives you progress measures to look for as you embark on your period recovery journey!   I also answer this listener question on this episode:   👉“what if someone has a special diet like keto or low carb and does not mind not eating carbs and does not crave them so much. you say about eating carbs in recovery time (allowing myself everything) do i need to force myself to eat pasta or bread if i dont miss it?”   If you loved this episode, please consider leaving a rating and review! It helps more people find the podcast 😻.   PS: My group program NORMAL EATER is now open for enrollment.   This is a 6 week experience where I’ll be guiding you + a group of maximum 9 other women through the process of FINALLY being free from binge eating, getting your period back without the pill, and finding peace and balance with food and exercise.   ❗Enrollment closes on March 26th.   Click here to learn more + fill out an application! *before March 26th, 2024   bit.ly/normaleater   Click here to submit your questions to be answered on a future podcast episode!   https://forms.gle/uQoFjEbEWBhv9F677   Episodes referenced in this podcast: Menstrual Cycle 101 #14 The Cause of your missing/irregular period & how to get it back  

It’s SUPER common for my clients who struggle with constant food thoughts, binge eating, and missing periods to ALSO struggle with digestive issues.   …then to be diagnosed with IBS in their Gastroenterologist’s office and handed a “Low FODMAP diet” sheet 🙄.   If something similar happened to you - you’re gonna want to listen to this episode..   For someone who’s struggling with symptoms like food anxiety, urges to binge and missing periods…a VERY restrictive diet like Low FODMAP is often the exact OPPOSITE of what you need.   The vast majority of people with disordered eating also struggle with digestive issues...because of the STRESS and MALNUTRITION that under eating, over exercising and restrictive food rules cause!   The last thing you need in this situation is more restrictions.   So in this episode, we’ll be covering: How disordered eating impacts digestion WHY the Low FODMAP diet is not recommended for those with disordered eating And what to do INSTEAD to heal your gut health   Enjoy!   Click here to join my FREE class March 14th or March 15th where I’ll be going over the 7 steps you need to to take to stop binge eating, get your period back and become TRULY healthy and fit: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/binge-freedom-period-recovery-call   Click here to submit your questions to be answered on a future podcast episode!   https://forms.gle/uQoFjEbEWBhv9F677  

I’m doing a FREE class March 14th and March 15th called ✨Binge Freedom & Period Recovery: The 7 Steps to FINALLY be free from binge eating, get your period back without the pill and reach fitness and physique goals without obsession   Click here to sign up: bit.ly/ekfreeclass   Submit a question for me to answer on the podcast: https://forms.gle/1nbreb65vwbrD9Qv6   Follow me on Instagram @elenakunickird Follow me on Tiktok @elenakunickird

You’ve tried meditating, calling a friend, drinking some tea, shaking your body, setting a timer for 10 minutes, taking a walk…and basically every other strategy out there to NOT eat when the urge to binge hits.   But once that little voice in your head says “f*ck it…let’s open the floodgates and eat everything we want.” all your best laid plans go out the window.   You end up waking up the next day with that terrible sinking feeling as it sets in that you lost control and “ruined your progress” yet again.   You’re not alone.   So what DO you do when the urge to binge hits?   In this episode I share the strategy that has allowed me + hundreds of my clients not only NOT binge in the moment but also be completely free from the urge to binge FOR GOOD.   ✨Download my FREE guide: How to Stop Binge Eating + Get Your Period Back via this link:    https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/free-guide-how-to-stop-binge-eating-and-get-your-period-back-303aaa99-02cc-4423-8848-cb3f901ff4c3   ❤️Learn more + Apply for 1:1 Coaching via this link:   https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/1-1-coaching-program   Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird TikTok @elenakunickird   Email me at [email protected] 

If you started binge eating, lost your period and developed digestive issues after losing weight, getting “fit” and “eating healthy”...this episode is for you!   The MAIN reason why the “everything in moderation” approach hasn’t completely freed you from the urge to binge?   👉You have something called EXTREME HUNGER - where your body and mind are requiring extra food to feel satisfied and refeed after years of undereating and overexercise.   You’re expecting to jump from this very restrictive place to totally “balanced” with food, and that’s not how the human body works.   You CAN get to a place where you NATURALLY crave all of your current “trigger” foods in “moderation”.   You just have to restore balance to your hunger hormones, metabolism and relationship with food in order to get there!   This episode will teach you how to do that.   ✨Download my FREE guide: How to Stop Binge Eating + Get Your Period Back via this link:    https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/free-guide-how-to-stop-binge-eating-and-get-your-period-back-303aaa99-02cc-4423-8848-cb3f901ff4c3   ❤️Learn more + Apply for 1:1 Coaching via this link:   https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/1-1-coaching-program   Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird TikTok @elenakunickird Email me at [email protected]

The fear of weight gain is the number one thing holding most of my clients back from stopping binge eating for good, getting their periods back without the pill and finding peace and freedom in their relationships with food and fitness.   In this episode we’re going to outline the 6 most common fears related to weight gain and I’m going to give MY take on each of them to help shift your mindset so you can take the steps you need to become TRULY healthy and fit.   Book a free discovery call here: bit.ly/discoverycallwithelena   Submit questions for me to answer on a future episode: https://forms.gle/WtHJXSNn4M3jZs329   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

Is intentionally trying to lose weight EVER sustainable without stopping binge eating and losing your period? Jeb Stuart Johnston (health coach and expert in emotional eating) and I discuss the topic in this episode!   Find Jeb on Instagram @jebstuartjohnston or on his website https://www.foodonthemind.com/   Submit questions for me to answer on a future episode!  https://forms.gle/WtHJXSNn4M3jZs329   Work with me 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

This is a suuuper exciting episode because I’m having the dietitian who helped me connect the dots back in 2018 on why I was binge eating, not getting my period and struggling with digestive issues.    Victoria Myers is the owner of the virtual coaching practice, Nourishing Minds Nutrition, that specializes in disordered eating + period recovery. As a Hypothalamic Amenorrhea (HA) dietitian and period recovery specialist, Victoria's goal is to help you nourish your body to find peace, get your period back and restore your health + fertility. You can find Victoria on Instagram at @nourishingmindsnutrition and on her popular podcast, Nourishing Women Podcast, to learn more about period recovery, intuitive eating and wellness without obsession.   Listen to her podcast: The Nourishing Womens Podcast   Submit questions for me to answer on a future episode!  https://forms.gle/WtHJXSNn4M3jZs329   Work with me 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

Kat Beck (@katbeck) is a multi-dimensional medicine guide who combines energy work and somatics to help women revolutionize their relationship with their body and embody the force of nature they were meant to be, so they can actually LIVE and not just “heal”.    She shares her own story with body image, binge eating and bulimia and how she fully recovered. We chat about the role energy work and somatics can play in the healing process from disordered eating, and coming back to confidence and power in your own skin!   Find her and her monthly membership, Embodied Mystics, on Instagram page: @katbeck   Submit questions for the podcast!  https://forms.gle/WtHJXSNn4M3jZs329   Work with me 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

Angelica Guadalupe (@purposelyangelica on Instagram) shares her story with anorexia, binge eating/overeating, depression and finally learning to accept her body and make peace with food.   Her website is: purposelyangelica.com   Submit questions for the podcast!  https://forms.gle/WtHJXSNn4M3jZs329   Work with me 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

How do you know if you’re exercising because you like it or to change how your body looks? Is it safe to go “all in” with PCOS? I’m scared I want to be a dietitian who works with eating disorders. But I’ve had my own ED and I’m worried about being triggered How to deal with needing to take an exercise break during injuries?   …All these questions answered in this episode!   Submit a question to be answered on the podcast: https://forms.gle/WtHJXSNn4M3jZs329   Learn more about my group program Normal Eater (enrollment closes January 22nd)👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

Caitlin shares her story with binge eating, bulimia, losing her period and recovering to find a healthy relationship with food, exercise and her body image.   Submit a question to be answered on the podcast: https://forms.gle/WtHJXSNn4M3jZs329   Apply for my group program, Normal Eater 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

Submit pieces of content about binge eating, missing periods, body image, fitness, nutrition, etc. that you’d like me to review: https://forms.gle/WtHJXSNn4M3jZs329   Apply for my group program, Normal Eater 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

The advice to keep binge foods out of the house…why doesn’t it work for you?? What to do instead? In this episode!   Apply for my group program, Normal Eater 👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

This is why you keep struggling with binge eating year after year, despite trying everything to stop. And how to make 2024 the year you FINALLY break free.   Apply for my group program, Normal Eater   Join my free masterclass - Fitness and Physique Goals Without Obsession!👇   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

The fear of judgment about their bodies holds a lot of women back from stopping binge eating and getting their period back! I outline how to deal with this in this episode.   Apply for my group program, Normal Eater 👇 ($500 discount + free 1:1 coaching call for podcast peeps only until Dec 23rd!)   bit.ly/normaleater   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

My period was late this month…here’s how I deal with this after 4 years of not having my period.   PS: My small group program, Normal Eater, is reopening on Dec 18th!    Click the link below to book a free discovery call and see if this would be a good fit for you!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

Stress is a very common trigger for binge eating…but it isn’t the root cause.   PS: My small group program, Normal Eater, is reopening on Dec 18th!    Click the link below to book a free discovery call and see if this would be a good fit for you!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

“Mindful eating” advice is often given to those who struggle with binge eating…here are my thoughts on why it’s usually not helpful for the women I work with.   PS: My small group program, Normal Eater, is reopening on Dec 18th!    Click the link below to book a free discovery call and see if this would be a good fit for you!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

An SOS episode to help you through that terrible post-binge period.   PS: My small group program, Normal Eater, is reopening on Dec 18th!    Click the link below to book a free discovery call and see if this would be a good fit for you!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]  

How to NOT binge over the holidays…the REAL answer.   My small group program, Normal Eater, is reopening on Dec 18th!    Click the link below to join the waitlist!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

If you’re going into this holiday season anxious you’re going to lose control around food and gain weight, this one’s for you.   Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]   

Reflections to help give you perspective in your journey to binge freedom, a healthy period, and balance with food and fitness.   Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

I answer questions around how to let go of control around food/your weight without becoming obese, the fear of going back to your old body before you lost weight, and lightheadedness when taking an exercise break + eating more.   Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]  

We discuss giving yourself permission to rest and how to deal with hunger after you’re done  eating!   Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Sarah and Stef from the Life After Diets podcast share their stories with binge eating, restriction and finding healthy and free relationships with food!   Find Sarah on Instagram @the_binge_eating_therapist and on Youtube @TheBingeEatingTherapist    Find Stef at on Instagram @iamstefaniemichele    Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird Email me at [email protected]

Jess shares her story with binge eating, losing her period and powerlifting competing!   Learn more about my 1:1 coaching program at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

The WHY behind my recommendation for my clients to take an at least 18 month break from fat loss and weight control.   Learn more about my monthly membership THE BODY TRUST SOCIETY at the link below:   bit.ly/BTSwebsite   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

My story with binge eating and losing my period, and how I shifted to prioritizing fitness and health WITHOUT obsession.   Learn more about my monthly membership THE BODY TRUST SOCIETY at the link below:   bit.ly/BTSwebsite   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

If you feel addicted to food…it might be because you’re restricting food.   Learn more about my monthly membership THE BODY TRUST SOCIETY at the link below:   bit.ly/BTSwebsite   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Do you need to LET GO of control around food in order to feel MORE in control around food?   Listen to the episode to find out!   And if you want support on this journey to FREEDOM from the urge to binge, a healthy period and PEACE with health and fitness…   Learn more about my monthly support group THE BODY TRUST SOCIETY at the link below:   bit.ly/thebodytrustsociety   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

My perspective on how to address body hatred…   Click the link below to learn more about my 2 session bundle, available through 9/29/23!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Story time!!!   Click the link below to learn more about my 1:1 coaching program, and to book a free initial coaching session!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

How do you deal with gut health while going “all in”? How to deal when those around you are restricting/using harmful ED food or body talk? Would a fullness cue count as a restrictive thought? As I was finishing my meal I wanted some extra bites of food, but I felt full. Should I listen to my craving or my body?   ^These questions answered in this episode!   If you’re interested in getting 1:1 support from me, you can book a session at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

The key to a healthy relationship with food? Disconnect BODY IMAGE from EATING AND EXERCISE. I explain in this episode!   If you’re interested in getting 1:1 support from me, you can book a session at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

How do you explain weight gain (from binge/period recovery) to coworkers, family, friends? Do polycystic ovaries happen with HA as well as PCOS? How do you lose weight without going back into the "I want everything I can't have" mindset? What if you feel physically better being in a smaller body - thighs not rubbing together, etc?   ^All answered in this episode   If you’re interested in getting 1:1 support from me, you can book a session at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

How much will I eat when I give myself unconditional permission to eat? Why have I not gotten my period back even though I weight restored and stopped restricting? How to deal with family who thinks mental health is not a thing and to just “snap out of it”? How do I know if I have binge eating disorder?   ^All answered in this episode   If you’re interested in getting 1:1 support from me, you can book a session at the link below!   linktr.ee/elenakunicki   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Are you a perfectionist who struggles to relax? Same. This episode is for you.   You’re gonna LOVE my group program ✨NORMAL EATER✨…   Click the link below to learn more.   bit.ly/normaleater   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

You were not put on this earth to look beautiful. Come back to the truth by listening to this episode.   If my approach seems right for you?   You’re gonna LOVE my group program ✨NORMAL EATER✨…   Click the link below to learn more.   bit.ly/normaleater   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Extreme hunger, uncomfortable fullness, weight stabilization…we’re talking about the basic knowledge you don’t have that’s keeping you stuck binge eating!   ^These questions answered in this episode!   If my approach seems right for you?   You’re gonna LOVE my upcoming group program ✨NORMAL EATER✨…   Click the link below to learn more.   bit.ly/normaleater   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

“I’m having a horrible binge relapse this summer after recovering, help!”   “When you go ‘all in’ is the weight gain mostly fat or muscle and other stuff?”   ^These questions answered in this episode!   If my approach seems right for you?   You’re gonna LOVE my upcoming group program ✨NORMAL EATER✨…   Click the link below to learn more.   bit.ly/normaleaterwaitlist   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird   Email me at [email protected]  

Helen Birney, Integrative Nutrition Coach, shares her approach to weight loss through self love. And we discuss how to know whether this approach, or my binge recovery approach is right for you!   Take Helen’s free quiz: https://quiz.tryinteract.com/#/63444c0b19bfa20016492fdf   Join her Facebook group: https://m.facebook.com/groups/energeticway/?ref=share&mibextid=S66gvF   If my approach seems right for you? You’re gonna LOVE my upcoming group program NORMAL EATER…   Click the link below to learn more.bit.ly/normaleaterwaitlist   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird      

In this episode we discuss the top 5 mindset shifts and ACTIONS you need to make in order to finally be free from binge eating!   If you found this helpful?   You’re gonna LOVE my upcoming group program ✨NORMAL EATER✨…   Click the link below to learn more.   bit.ly/normaleaterwaitlist   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

Past client Jen shares her story with over exercise, binge eating, and recovery.   Get your FREE guide - How to stop binge eating and get your period back - at this link:    bit.ly/ekfreeguide   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

Dr. Stephanie Lopez joins us to discuss how growing up with a narcissistic, emotionally immature, or toxic mother affects you later in life - and I help bridge the gap with what I see in my clients and how this affects binge eating, body image issues and missing periods!   Get your FREE guide - How to stop binge eating and get your period back (Available till June 25th!):    bit.ly/ekfreeguide   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

My past client Arwa shares her story recovering from binge eating.   Get your FREE guide - How to stop binge eating and get your period back (Available till June 25th!):    bit.ly/ekfreeguide   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

A dietitian and a health coach…both specializing in healing one’s relationship with food, body image and exercise…share THEIR current realities in the areas of food, movement, body image, period health and more!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a FREE discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-05   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

“Do I just need to suck it up and keep tracking macros or is intuitive eating really right for me?”   If you struggle with an internal battle between continuing to track macros/calories or intuitive eating - this ones for you!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a FREE discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-05   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird Facebook - Elena Kunicki TikTok @elenakunickird  

Past client Brittany shares her story of getting her period and her LIFE back after decades struggling with her relationship to food and her body.   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a FREE discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-05   Follow me on social media for more guidance, mindset shifts, and support! Instagram @elenakunickird        Facebook - Elena Kunicki TikTok @elenakunickird              

If you’re thinking about doing an elimination diet and you’re struggling with binge eating, feeling out of control around food, or missing your period…this one’s for you.   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a FREE discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-05   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian

From desperately trying to regain control around food and feel “pure” again to complete freedom from the urge to binge and TRUE holistic health…listen to my client Emily share her story in this episode!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to fill out an application for 1:1 coaching: https://elena-kunicki-rd.mykajabi.com/assessments/2147576173   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian

How food and body image struggles impact romantic relationships + how to heal…Tips for low body confidence in sex/intimacy settings…Late ovulation and health concerns associated with it…   All of these topics discussed as per listener requests on this episode!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to fill out an application for 1:1 coaching: https://elena-kunicki-rd.mykajabi.com/assessments/2147576173   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian

Tune in for answers to listener questions!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to fill out an application for 1:1 coaching: https://elena-kunicki-rd.mykajabi.com/assessments/2147576173   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian  

In this episode I give some basic education on the Menstrual Cycle…one that so many women lack. The menstrual cycle is a great indicator of your overall health, and is a powerful tool that women can use to harness strengths and flow with the difficulties in different phases!   We cover what a normal, healthy menstrual cycle looks like, as well as the different phases of the menstrual cycle and how they impact hunger cues, cravings, body image, energy, performance, and more!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to fill out an application for 1:1 coaching: https://elena-kunicki-rd.mykajabi.com/assessments/2147576173   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian  

In this episode I talk about a common fear that holds people back from starting the binge and amenorrhea recovery process…the fear of losing the physique, muscle, strength and fitness you have worked SO hard for over a period of years. I hope this episode helps you get clearer on your next steps!   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to fill out an application for 1:1 coaching: https://elena-kunicki-rd.mykajabi.com/assessments/2147576173   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian  

In this episode, I discuss how to find the root cause of your binge eating so that you can become completely free from the urge to binge.    If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a free discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-03   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian

Episode 103 Shownotes   In this episode I define WHAT binge eating is, how it differs from overeating, emotional eating and extreme hunger, and what causes it.   If you’re interested in working together to stop binge eating and get your period back so you can reach your health and fitness goals in a sustainable and enjoyable way, click here to book a free discovery call: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-03   Follow me on social media for more guidance, mindset shifts, and support! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian  

In this episode my past client, Elena, shares her story with 19 years of bulimia and her journey to peace and freedom with food, her body and exercise.   If you’re interested in working together, click here to book a free initial call to get a taste of my 1:1 coaching: https://calendly.com/elena-kunicki/30-minute-call-with-elena?month=2023-03   Follow me on social! Instagram: https://www.instagram.com/thebingeeatingdietitian/ Tiktok: https://www.tiktok.com/@thebingeeatingdietitian Facebook: https://www.facebook.com/thebingeeatingdietitian

Yesterday, Oct 31st 2022 my beloved account the.binge.eating.dietitian, was hacked and wiped out. I've poured my blood, sweat, tears, love, soul into this account for the last 3+ years and I am very sad that this happened. AND I'm excited for new beginnings. My new account is elenakunicki_rd [click here] and you can follow me there. You can also help me by sharing my account on your stories to spread the word so other people can follow! Thank you so much for being here!

Hello and welcome to The Weightlifting Nutritionist Podcast! In today’s episode, I wanted to do a Q&A all about how to stop bingeing when you are drunk or high! Do you notice a difference in your binges when you are drunk or high? It can be so easy to do and you may not even realize it. So in today’s episode, I’m going to talk about: How finding freedom with food can let you enjoy social interactions again? Why being drunk can lead to binges and lack of self control? What the solution is and what you can do? How to control the “munchies” when you smoke marijuana? What causes these changes when you consume THC? What Ghrelin is and how it stimulates you to want more food? Are you struggling with weight and your relationship with food? I want you to know you don’t have to do this alone. If you are ready to find your path to freedom with food & fitness fill out an application and let’s get started!

Hello and welcome to The Weightlifting Nutritionist Podcast! In today’s episode, I’m talking with Mary Moon. Mary’s story is complicated and nuanced but you don’t want to miss it! So in today’s episode, we’re going to talk about: How far back her issues with food started? What her parents would say and how it shaped her? How her food rules changed when she went from school to a career? How she couldn’t control her weight despite all of these rules? What was it like when she felt out of control with food and weight? When she addressed her fear of weight gain? When she finally got her period back? Are you struggling with weight and your relationship with food? I want you to know you don’t have to do this alone. If you are ready to find your path to freedom with food & fitness join a community of women working towards the same goals in the Balanced Health Freedom Membership!

Hello and welcome to The Weightlifting Nutritionist Podcast! In today’s episode I’m talking with Sofia. Sofia is going to talk all about her journey with bingeing, restriction and IBS.   So in today’s episode we’re going to talk about:   How her journey started with Jenny Craig? What it really means if you are bingeing and still losing weight? How did she find Elena? How long ago she actually first lost her period? What it is like dealing with weight fluctuation and IBS? When she finally decided to start working with Elena and start her journey? Are you struggling with your hormones and relationship with food after starting your fitness journey?  I want you to know you don’t have to do this alone. If you are ready to find your path to freedom with food & fitness fill out an application and let’s get started!

Hello and welcome to The Weightlifting Nutritionist Podcast! In today’s episode, I’m talking with Meg. Meg is going to talk all about her struggles with bodybuilding prep, competition, and how that played out with HA.   So in today’s episode, we’re going to talk about:   Where Meg feels her issues with food started? How she went through an identity crisis post college? When she was reverse dieting and feeling out of control? How her intuitive days turned into binges? How she held it in and didn’t want to admit she had an issue? What her strategies were for recovery? Are you struggling with your hormones and relationship with food after starting your fitness journey?  I want you to know you don’t have to do this alone. If you are ready to find your path to freedom with food & fitness fill out an application and let’s get started!