We're back! We've taken some weeks off of the podcast while we were launching UNdiet Online but it's here and we are back! Watch a tour of UNdiet Online here --> https://youtu.be/j6cWTtUXEm8 Wanting to join UNdiet Online? You can do that at www.undietonline.com We also have UNdiet sweaters available at bit.ly/undietmerch Grab the Undiet your Mind journal here.  We're excited to be back with regular episodes and we will be back in the groove of our typical episodes and amazing, expert featured episodes in the coming months. If you have any questions or comments, you can reach out to us at anytime at [email protected] Love, Lauren and Jenna   

Lauren and Jenna talk about how Intuitive Eating is the same 356 days a year. Holidays, vacations, or any other day does not need to be special or different when listening to your own body signals. Tune in for the full convo!    Apply for our last spot of the year for private coaching here. 

Wellness without the obsession can be a tricky aspect of UNdieting and Intuitive eating because it is so nuanced. The actions you might take may be similar in some regards to dieting actions but the intentions, reasons and flexibility of these actions makes all the difference. Tune in to hear a couple ways you can consider wellness without the obsession that aren't just to add more veggies and not restrict. Be sure to be on the lookout for our new platform UNdiet Online launching in January! Think if Mind Valley, a Facebook group and Netflix had a baby and it's babysitter was a HAES professional :). Want to work with Jenna and Lauren in 1:1 coaching to heal your relationship with food and your body? You can apply to get more info here.

In this episode Lauren and Jenna share 3 different shifts you can make to go from body image challenges to body neutrality. Tune in to practice these shifts in your everyday life to work through any body image issues!    Apply for private coaching here. 

Today Lauren and Jenna are discussing what it means to UNdiet, how it's different than dieting or just "not dieting" and how you can fit wellness without the obsession into your life! Be sure to look out for UNdiet Online coming soon if you are looking to learn from hundreds of amazing non diet experts and join a community that gets it and is free of diet culture! Our current app is here -- www.undietyourmind.app (join this version and your first month on UNdiet Online is free!)

On this week's episode on How to Love Your Body, we talk about the difference between coaching and therapy. Both are fabulous and supportive options if you are looking for in depth support but there is a difference! It really depends on where you are at in your UNdiet journey and what you are looking for. Are you looking for a step by step process to Intuitive Eating and Body image with suggestions and supportive advice? Are you looking for a helpful ear to listen to you and dive deeper into your mental and emotional health? No matter what it is you need, you'll be able to find what you are looking for to support you! Tune in for the full conversation and see if coaching or therapy is something for you. If you are interested in learning more about private coaching with The Body Love Society fill out a form here and we'll be in touch! 

We've been asked this many times - does intuitive eating work? It depends what "working" means. And this depends on one's goals and intentions with pursuing intuitive and UNdieting. Be sure to tune in to tackle what Intuitive Eating working means for YOU! Private coaching info: https://theundiet.lpages.co/  UNdiet Your Mind App: www.undietyourmind.app

Lauren and Jenna have a conversation about self-care and what it really is. Everyone is entitled to their own choices and body autonomy first and foremost! That being said, we wanted to bring up a conversation to create more self-awareness around what we believe is self-care. We brought up topics from the beauty industry such as botox, hair extensions, and spa days to being in nature, allowing yourself to take a break, and hanging out with friends. Is it grooming? Is it compliance? Is it self-care? Tune in for the full conversation and check in with what you believe is truly self-care for you.    Join the UnDiet Your Mind App here: https://thebodylovesociety.com/app   Apply for private coaching here: https://theundiet.lpages.co/  

Today we are diving into the drama that is happening on our Tiktok and Instagram right now.  We called out some very blatant fat phobia in the 2008 Pixar film WALL-E and people were coming out to defend it. I'm not sure what it is about the film that has people ready to deny very obvious anti fat bias but here we are. We talk more about why this is damaging and how anti-fat bias and body image work affect people in different sized bodies in different ways. You can learn more about our private coaching at bit.ly/tblscoaching Or check out our app UnDiet Your Mind to learn from many different experts in the non diet field (we have a new feature with weeklong live Q and As!). xoxo Jenna and Lauren 

On today's episode, Lauren and Jenna talk about the truth behind Health At Every Size. There are a lot of misconceptions about what it is so we wanted to set it straight. Health At Every Size is an amazing way for people who don't want to diet to live their lives. It's focusing on what works well for YOUR body and what it needs without any focus on weight loss. Does that mean there isn't any focus on health? Of course not. A reminder that health does not equal weight. We dive deeper into this conversation...tune in!    Looking for private coaching? We would love to help! Fill out a form here to apply! You can also learn more about the UnDiet Your Mind App here. 

This is a controversial statement but one that is important to discuss. If food addiction is not real, why do I feel addicted to food? Those feelings are VERY real but the good news is, it isn't an addiction. This can be healed -  tune in to learn how. Learn more about private coaching here - bit.ly/tblscoaching Learn more about the UnDiet your Mind App - www.undietyourmind.app

Lauren and Jenna discuss feeling guilty around hunger. As a dieter you may have felt like you weren't allowed to be hungry. If you were hungry you were supposed to ignore it. Maybe you felt hungry "too early" which felt like a forbidden feeling? As an UnDieter, hunger is an opportunity to hone in on your intuitive eating skills and create body trust.  Tune in to this weeks episode to hear the full convo and tips around what to do when you feel hunger.  Book a 20 minute phone consultation to learn about our private coaching here. Join The UnDiet Your Mind App here.

Today Lauren McAulay and Jenna Free are discussing body dysmorphia, what it is and how you can feel more at home in your body if you're struggling with it. Be sure to subscribe, rate and review if you want to hear more from us on repairing your relationship with food and your body! We appreciate it!

This week Lauren and Jenna discuss the realities of self acceptance in a world that is obsessed with looks, weight and "fitting in". Is it fully necessary to accept everything as is? Are there times or considerations where fitting in or conforming is useful?  What is YOUR line when it comes to makeup, hair, clothes and other things that fall into the category of changing the way you look? This is all discussed in this episode and the conclusions may surprise you!  

This conversation may surprise you. Jenna and Lauren discuss instances and nuances where "restriction" may be suitable in the intuitive eating process. Please note: Anything discussed is not a recommendation for anyone, simply examples of the nuance of this work. You can join the UnDiet Your Mind app at undietyourmind.app and use code TBLS to get 50% off your first month or $5 off yearly membership.  We are now going on a biweekly schedule for the podcast so see you in 2 weeks!  

Lauren and Jenna talk about the Spotlight Effect. Ever wonder why you feel like everyone is looking at you or judging you? You walk into a grocery store or get on public transportation and you immediately think that of course everyone is judging the way your body looks etc... If you have ever felt this. Tune into this episode and learn more about the spotlight effect and what skills you can take on to tackle this!  If you enjoy the pod, we would so appreciate if you could rate/review so we can spread the UnDiet message! 

Jenna and Lauren discuss a reel that starts off sounding non-diet but quickly turns into tricky and more subtle than usual diet tips.  This kind of messaging is so common lately now that obvious diet marketing is on the out, it is no longer trendy so diet 'pros' are now using popular language and techniques to sell dieting in sheep's clothing. Tune in to hear the example and learn how to spot diet messaging. You can also get a free Separating Weight & Wellness Workbook here www.thebodylovesociety.com/workbook    

This week on How to Love Your Body, we have a discussion around belonging in a dieting world. Our community of UnDieter's have done some serious rebellious things (according to society). We choose not to diet even though the world tells us to. But does this mean we dislike dieters and they don't belong? Some choose to not dye their grays or get lipo. But does that mean the people that do choose to do these things are bad and wrong and don't belong? Everyone belongs somewhere but maybe we don't have to belong EVERYWHERE. Follow @thebodylovesociety for all "People Eating Normally" Episodes  Check out the UnDiet Your Mind App here. Use code: TBLS to get half off your first month. 

This week Lauren and Jenna discuss a tv show that just feels tone deaf, a dieting app that we all love to hate (but never seems to die) and some uses of intuitive eating that are WAY off base. It's 2022 and we are ready for the world to catch up! Tune in to hear what we are talking about and be sure to check out the UnDiet Your Mind app - we are getting a new and improved platform this year but in the meantime you can join the app for $4.99 with code TBLS at www.undietyourmind.app 

This week on How to Love Your Body, we dive into a conversation about the difference between nutritional consideration vs nutritional obsession. This isn't about what the person next to you in putting (or not putting) in their bodies. This is about what feels best to you AND the autonomy you have to choose what you put in your body. No good/ bad, right/ wrong. It's your body. We brought up this conversation to dive even deeper into why you do the things you do. It's okay to consider nutrition but when will you draw the line before it turns into nutritional obsession? Tune in to this week's podcast to assess the amount of freedom you have around food and the choices you make. To get the UnDiet Your Mind App go to www.thebodylovesociety.com/app Music by Grace Hrabi: https://casatiband.com/

Today Lauren and Jenna discuss gentle nutrition, how they see it differently, why you can't please everyone and why that's okay! This conversation might be a little controversial but important. Be sure to check out the UnDiet Your Mind App if you are looking for Intuitive Eating and UnDiet Support! You can create a free account and register at undietyourmind.app or just search for UnDiet Your Mind in the app store.

We talk about the reviews on The F*ck It Diet by Caroline Dooner. Many people miss the mark on what this book is actually about so we wanted to dive into some reviews and have a discussion on them.  Get the FREE UnDiet Kickstart Course HERE. 

This week Jenna and Lauren discuss the three types of desire for weight loss, what they mean for your UnDieting journey and how you can begin healing no matter which type you're experiencing. You can also grab our free UnDiet for Life Kickstart Course to fast track your journey to food and body freedom here - bit.ly/undietkickstart

As an Intuitive Eater, being at home in your typical "routine" or going on a vacation makes no difference. Your mindset around food is the same and nothing needs to change. Yes, your environment changes but it doesn't create any chaos when it comes to eating. Tune in to this episode to learn a few tips on how to keep your mindset strong even when traveling to Mexico for an all inclusive vacation or a weekend in Big Bear.  Also, check out our "Pay As You Go" Group Coaching program! It will be held in the month of April. Join as few or as many of these group coaching sessions as you would like without any long term commitment. Our first session is April 6th, 2022 at 5pm pac - Learn more here.  Music by Grace Hrabi - https://casatiband.com/

Have a hard time with the restrict binge cycle? Are you only able to eat in an all or nothing kind of way with ice cream (or any food?) Are there any core feelings of thinking you need to lose weight to find love? Learn how to heal your relationship with food and take some tangible skills away with you.  Work with us 1:1: https://thebodylovesociety.com/coaching Join the UnDiet Your Mind App Community: https://thebodylovesociety.com/app Intro music by Grace Hrabi: https://www.casatiband.com/

In this episode on How to Love Your Body we talk about a happiness hack. This will help you enjoy the process of Intuitive Eating (or any goal you have) just a little bit more. Sometimes we can feel miserable along the way to a goal we believe will make us happier in our lives. Why not enjoy the process (even 1% more) than you do now? Want private coaching? Fill out a form here. https://thebodylovesociety.com/coaching Check out our UnDiet Your Mind App. https://thebodylovesociety.com/app Intro Music by Grace Hrabi at https://www.casatiband.com/

On this episode of How to Love Your Body Jenna and Lauren are wrapping up the Intuitive Eating Principles Series with the last three principles. They are Body Respect, Movement and Gentle Nutrition. Get your free Separating Weight and Wellness Workbook here - www.thebodylovesociety.com/workbook Want to watch the videos of our podcasts (and many more)? You can subscribe here.  

INTUITIVE EATING SERIES: Lauren and Jenna go over Intuitive Eating Principles #6 & #7 - Feel Your Fullness and Cope with Your Emotions with Kindness. Be sure to watch the previous 3 episodes in the Intuitive Eating Series!   You can fill out an application for private coaching here: https://thebodylovesociety.com/coaching   Get the UnDiet Your Mind App - use the code TBLS to get a 50$ discount - https://thebodylovesociety.com/app   Music by Grace Hrabi at https://www.casatiband.com/

Intuitive Eating Book: https://www.goodreads.com/book/show/18858765-intuitive-eating UnDiet Your Mind Journal: amzn.to/3tFfuiw  UnDiet Your Mind App: www.thebodylovesociety.com/app Tune into this episode of How to Love Your Body where we cover the next two principles from Intuitive Eating - Getting Rid of the Food Police and Eating with Satisfaction. Do not miss these steps or intuitive eating will never click.

In this episode on How to Love Your Body - we discuss Intuitive Eating Principles #2 & #3. Honor Your Hunger and Make Peace with Food. You can get the UnDiet Your Mind: Eat with Ease 60 Day Journal on Amazon -  https://www.amazon.com/UnDiet-Your-Mind-differently-eating/dp/B09KF4DYWB/ref=sr_1_1?crid=1QHBNDCFSNP16&keywords=undiet&qid=1643151336&sprefix=undiet%2Caps%2C404&sr=8-1 For private coaching you can learn more and fill out an application at - https://thebodylovesociety.com/coaching Please rate and review the pod so we can get the message of UnDieting out there!  You can also watch the podcast on our YouTube Channel - Subscribe here.

Whether you just started your Intuitive Eating journey or have read the book many times be sure to tune into this episode to get more nuance and insights in the first and most vital principle of Intuitive Eating - Rejecting the Diet Mentality! Want to start rejecting the diet mentality? Our UnDiet Your Mind Journal is a great place to start. You can grab it here - amzn.to/3tFfuiw Please rate and review the podcast so the non-diet message can reach more people!  Thank you! xo Lauren and Jenna

How to Love Your Body Podcast - Episode 190 In this episode, Lauren and Jenna have an honest conversation about their own personal lives, the challenges around UnDieting, and life in general. We are all going through this human experience together. We hope you find this conversation refreshing and that you can relate in your own ways. Subscribe to our YouTube channel here for weekly podcasts and videos! You can get the UnDiet Your Mind app here www.undietyourmind.app Use code TBLS for 50% off your first month for $5 off yearly. Music by: https://www.casatiband.com/

This week is a biggie - Jenna and Lauren are discussing social media, it's pros and cons and how you can incorporate it (or limit it) in ways that serve you. This will be different for everyone and there is no judgement on what works for you but listen in to stop and question things for yourself. Where is social media helping you? Where is it hurting? You can also check out the UnDiet Your Mind App here  and use code TBLS to get 50% off your first month. Also be sure to subscribe to our YouTube channel here . See you next week!

On this episode Lauren and Jenna talk about 3 ways to eat with ease. They dive into releasing all or nothing thinking, seeing food as neutral, and trying out the UnDiet Your Mind: Eat with Ease 60 day journal.  Eating with ease is more than just using tangible tips, it's shifting the way you think about food. It's UnDieting your mind. We are here to help you do that in this episode. Tune in to the full conversation!  Get the UnDiet Your Mind: Eat with Ease 60 Day Journal on Amazon here Or just search UnDiet Your Mind on Amazon. 

In this episode Lauren McAulay and Jenna Free discuss the obstacles that come with being conditioned to think like a dieter. This includes being conditioned with beliefs around fat phobia, healthism and the many problematic habits we adopt as dieters. Learn how to begin shifting this conditioning so you can move forward in your Intuitive Eating Journey! Be sure to look into our UnDiet Your Mind app if you want to continue working on undoing the conditioning that Diet Culture instilled in all of us! You can learn more at www.thebodylovesociety.com/app

In this episode on How to Love Your Body, Jenna and Lauren are talking about all of the benefits and features of the 100% diet culture free UnDiet Your Mind App! It launches December 1st, 2021! To hear ALL about this amazing non diet tool to add to your non diet toolbox - tune in!  You can sign up for the App at www.undietyourmind.app You can read more about the App here.  If you would like to get the UnDiet Your Mind Journal for free - it comes with the yearly subscription of the app (only for US and Canada). Offer lasts only TODAY, December 1st, 2021!  See you in the app!  xo Jenna and Lauren 

In this episode Lauren and Jenna discuss how beauty culture fits into the work of smashing diet culture. After a spicy no makeup conversation on Instagram this topic is continued here on the podcast. Interested to dive more into your relationship with makeup and other beauty products/ rituals? Tune in here! We discuss the work of Helen from @notyourmanicpixiedreamcurl  . She does powerful work in taking down beauty culture and she knows a lot more than us :).  This topic brings a lot up for people so if you're not ready to look closer at beauty culture and question how we interact with it that's fine! You can just skip this one. Love, Lauren and Jenna PS - Don't forget the UnDiet Your Mind app launches on December 1st! Get on the waitlist at bit.ly/undietappwaitlist to get all the details and a 50% off coupon code.

In this episode Jenna and Lauren have a conversation about it being okay to not always feel good in your body. Sometimes it feels as though Intuitive Eating puts a lot of pressure on feeling food in your body. But what happens when you don't feel good in your body? Does this mean you are doing Intuitive Eating wrong? Does this mean you have failed? Absolutely not. Tune in to listen to the full discussion and learn what IS the main focus in Intuitive Eating.  The 100% non diet, Intuitive Eating, Health At Every Size APP is launching December 1st with 50+ and counting non diet experts - get on the waitlist here. 

Lauren and Jenna discuss the importance of an abundant mindset in the UnDieting process.  From feeling free around food to being able to tap into what feels good for your body, an abundant mindset makes it all possible. Learn more about the UnDiet Your Mind App here. Meet Grace Hrabi, the creator of our new podcast song! You can learn more about her and her band at www.casatiband.com. Please rate and review this podcast - it helps so much! Love, Lauren and Jenna

In this episode Jenna and Lauren talk about diet culture that surrounds us. It could be surrounding us from our most deeply loved family members and friends which makes it that much harder. Learn more in this episode about the conversation on boundaries, living in the grey area, and what is worth it to you to give your energy and what's not. Tune in! The UnDiet Your Mind App will be available on Dec 1 along with the UnDiet Your Mind: Eat with Ease 60 Day Journal - get on the waitlist here so you don't miss a thing! https://theundiet.lpages.co/undiet-your-mind-waitlist/

This week on the podcast we are chatting all things MINDSET. UnDieting starts and ends in our thoughts and beliefs. But if these things need to shift, how do we do that? Mindset work can sound complicated but it doesn't have to be overwhelming. Tune into today's episode to learn about UnDieting Your Mind and how powerful this can be for your relationship with food and your body. Love, Lauren and Jenna PS - If you want to work on UnDieting Your Mind be sure to grab your free UnDiet your Mind November Calendar!

In this episode Lauren and Jenna have a conversation about how there is no wiggle room for pursuing weight loss in UnDieting. Not only does it affect your ability to be intuitive and listen to your body if pursuit of weight loss is on the brain - anyone that promotes Intuitive Eating and weight loss is not genuinely teaching Intuitive Eating. Tune in to listen to the full discussion!    You can join the waitlist for the re-opening of our APP, The UnDiet Collective here - http://thebodylovesociety.com/undietwaitlist/

This week Jenna and Lauren discuss the pros and cons on focusing on the science surrounding Intuitive Eating. How important is it to know the science? Is it all relevant? What should you listen to and what should you disregard? As with everything in UnDieting and Intuitive Eating there is no black and white answer but in this episode the Counselors discuss some different ways of thinking about it so you can make the best decisions for you! Please rate and review the podcast if you haven't yet, it helps the UnDieting message get out there!

In this episode Lauren and Jenna discuss when someone posts about their weight loss on social media. It's hard not to compare and think, "I was that person. I "should" be posting about my transformation. I should be getting all the likes and validation." Society has taught us that weight loss equals health. Weight loss equals attention. Weight loss equals being a good human. This makes sense AND it's not the truth. If you've ever been triggered by someone posting about their weight loss on social media, you aren't alone. Tune in and listen to the full discussion.  If you enjoy this podcast, please rate and review so the UnDiet message can reach more people! xo 

In this episode Lauren and Jenna discuss HOW to build up trust in your body. Tune in if you are having a hard time trusting that your body knows what it needs! Body trust is a vital part of UnDieting, without it you cannot tap into your Intuitive Eating skills.  

On today's episode Lauren and Jenna have a conversation about why being full is actually a GOOD thing. Diet culture has taught us that fullness is something to avoid, something to fear, something to feel shame and guilt over. This is not the truth. You'll learn why honoring your hunger and allowing you to get your fill is an important part of becoming an UnDieter. Tune in! The doors to The UnDiet Collective will be opening exclusively to the waitlist so if you would like to join us in an awesome community of like minded women go to http://thebodylovesociety.com/undietwaitlist/

This week Lauren and Jenna are discussing the privilege involved in the wellness industry and how closely intertwined dieting is with consumerism, spending money and how YOU can figure out if you're investing in your "wellness" in a way that is self honouring or just about marketing.   Be on the lookout for some exciting new things coming from The Body Love Society (think something you can hold in your hands!). You can join the waitlist for The UnDiet Collective App here www.thebodylovesociety.com/undietwaitlist

Lauren and Jenna have a conversation about emotional eating. Why we need to shift the wording of emotional eating to take the judgment out of it, how it actually is a part of Intuitive Eating, being okay with using food as a coping mechanism, and what else you can do that will serve you when dealing with challenging emotions. Diet culture has created emotional eating into something "bad" and "wrong." This episode talks about why it's not and how you can normalize it.  The UnDiet Collective App will be opening to the waitlist in the next month - you can join the waitlist here - http://thebodylovesociety.com/undietwaitlist/

In this episode Lauren and Jenna discuss a community concern (a member of The UnDiet Collective). This person was wondering what to do because the people around them were making comments that what they're doing (UnDieting and Intuitive Eating) must not be working because they gained weight. How do you explain to people in diet culture what this work is about and that the weight is not the point? Get more info about how to work with Lauren and Jenna here - www.thebodylovesociety.com/membership  

Welcome to How To Love Your Body. On today's episode Lauren and Jenna discuss triggers. What they are, when to avoid them, when to embrace them, and how they can actually provide an insight to your healing in this process in becoming an UnDieter and creating a peaceful relationship with food and your body.  You can join the waitlist to the APP The UnDiet Collective at http://thebodylovesociety.com/undietwaitlist/ 

In this episode Lauren and Jenna have a conversation about being in survival mode, self compassion, inevitable change, doing your best, and listening to your body internally.  This all relates to being an UnDieter, Intuitive Eating, and body image! Tune in! 

Hi I'm Jenna Free and this is Lauren McAulay, we are intuitive eating counsellors here to help you heal your relationship with food and your body. Welcome to this week’s episode of How to Love Your Body. Today we are talking about weight neutrality and body neutrality, what is it, when is it useful and how can you use it to start feeling better about your body? The weight-neutral approach acknowledges that body weight is determined by a complex set of genetic, metabolic, physiological, cultural, social, and behavioral determinants, many of which individuals cannot change. Instead of focusing on a weight-oriented outcome, participants in weight-neutral programs are taught to take charge of the factors they can, such as thoughts and behaviors, which ultimately lead to improved well-being, regardless of weight.   Body neutrality is rooted in acknowledging what your body does, not how it appears. Your body allows you to exercise, travel the world and experience new cultures. Your body gives you the ability to hold hands or hug someone you love. Your body gets you from point A to point B. Body neutrality is about seeing your body as a vehicle that, when treated with care, can help you move about the world in a way that brings you joy. That’s it. No thinking about how you look, either good or bad. Both weight neutrality and body neutrality can be so beneficial for all people, especially those struggling with body image issues.   Weight neutrality is a powerful way to approach healing your relationship with food and your body, it’s a way to take care of your body without it leading back down the diet culture rabbit hole.   With a weight neutral approach, since you aren’t seeing weight loss or weight gain as either good or bad you can then make choices that best serve your body PERIOD.   For instance, perhaps moving your body more regularly feels really good and that is something you are working on participating in more often (ideally in a way you enjoy and in a manner that is relaxed and flexible, not rigid and full of rules) - if you are coming from a weight neutral approach you can continue to prioritize movement without deeming it to be “working” or “not working” depending on if you’re losing or not losing weight.    This outcome won’t matter - the movement itself is a win and this will lead you to being more consistent with it as well as it being sustainable long term.   When you are making choices regarding your health moving forward you can think “ok how would I come at this from a weight neutral approach”. This will lead you to becoming an intuitive eater and undieter much faster than if you get stuck focusing on weight. Body neutrality is more about body image and the way you THINK about your body. This is an amazing mindset to come at body image from particularly if you are not at all in the place where you feel you are happy about the way your body looks (that’s ok! Because the way you look is the least interesting thing about you). When you are getting sucked into negative thoughts about the way your body looks, remind yourself to bring things back to neutral. The way you look isn’t either good or bad, it’s honestly somewhat irrelevant. Shift to thoughts of what your body can do, it’s function and purpose. This will allow you to intertwine some gratitude and perspective when it comes to body image without forcing yourself to think something that you just cannot get behind (fake it til you make it doesn’t always work here). As you continue on your journey to becoming an undieter remind yourself of these two mindset shifts: When I’m making “health” choices are they weight neutral? When I’m thinking about my body, is it body neutral? Let us know if these shifts make a difference for you! You can DM us on instagram @thebodylovesociety! We always love to hear from you. And if you liked today’s episode please share it with a friend, that makes a huge difference in getting this message out there! See you next week!

Welcome to How to Love Your Body--  on todays episode we are talking about 5 quick but powerful facts on body image…  Healing your relationship with food is of course an essential part to becoming an UnDieter... So is working through body image. Here are 5 facts about body image: 1. You don't have to love your body 100% of the time as an UnDieter - but you can absolutely respect it. ​ 2. It's okay if you still care about what you look like (we're human in a society obsessed over looks!). That doesn't mean you can't improve your body image. 3. It's okay to start with neutrality. A powerful exercise when starting to work on body image is not putting pressure on yourself to shift every negative body image thought to a positive thought. We are not about toxic positivity. What you can do is start to shift judgmental thoughts to neutral thoughts. ​ ​Ex. "I don't like the way my arms look in this shirt" to "I have arms." ​ 4. Our bodies go through phases and circumstances of life. It's normal that bodies change over time. Accepting the ebb and flow will bring peace. ​ 5. It takes repetition and shifting beliefs to start thinking differently about our bodies. It's acknowledging and becoming aware of anti fat bias and working through that. If you want to work on body image and be more at home in your body; check out our UnDiet For Life Membership. Not only do we give you a step-by-step course in how to work through body image. We also have Live Q&A's, Guest Expert Workshops, access to posting your questions in the community on the daily, and more...to support you in improving your body image (and anything else during your process in becoming an UnDieter)! ALSO …  The support from this group of women and experts is invaluable.​ We have found the the most essential part to becoming an UnDieter is having a community to do it along side with you. People that understand what you are going through because they are going through it themselves. When you can share anything and it's immediately understood. No need to explain yourself. This community gets it! Humans love connection and they also love connecting to people with like-minded/ similar interests and beliefs (especially when it comes to ditching diet culture!!). You don't have to feel alone for one more second as you continue on your path in becoming an UnDieter. Join the community and get instant access to amazing women you can build lifelong friendships with! Doors close TOMORROW, July 28th! We look forward to welcoming you to the Community! See you next week!

Stopped dieting and it's just feeling blah? Here is the best way to get over that just "not dieting" feeling and actually become an UnDieter and Intuitive Eater for life! Get more info at www.thebodylovesociety.com/membership

This week's podcast episode on How to Love Your Body is a little different. When we were getting ready to record a different podcast episode for the previous week we started talking about a topic that we felt needed to be recorded on the cuff and turned into a podcast episode. In this episode we share about how we, as Intuitive Eating Counselors, can have times when we care about how we look. We go into more detail in the episode and talk about specific examples. The reason we wanted to bring this up is because we live in a world/ society that is built off of diet culture and beauty standards so of course you may have feelings of wanting to look a certain way. You aren't wrong for that. The thing to consider is how far are you willing to go to fit into societal standards? If it's making you obsessed and miserable to obtain these standards, is it really worth it? At what cost? We also get into the topic of wellness without the obsession. Tune in to listen to the full discussion! PS. If you have't yet signed up our free UnDiet For Life Kickstart Course you still have time before it's too late. ALSO, we are excited to announce that our Membership will be reopening on July 19th!! Until then, watch the free course. :)  Share this free course with your friends and social media followings so we can get this message (and the support) to as many people as possible. See you next week! 

In Today’s episode we want to address UnDieting for life and what it can look like for you. The reason we want to talk about this is because UnDieting is not just another diet. It’s something that can actually be sustainable for life. This is why this way of living is most realistic (and freeing) - there’s an ebb and flow, a balance - once you really find your groove with UnDieting it just becomes your way of life, it becomes second nature. It’s not something you are following, it doesn’t have a set of rules. It’s just you and your body trusting, listening, and being.    Before we dive in - this episode is brought to your by our free UnDiet For Life Kickstart Course that you can sign up for at www.thebodylovesociety.com/undietforlife 10 signs you’re going to be an undieter for life: You live your life free and at peace with food and your body - meaning no rules shoulds, cants or have tos with food. You don’t think about it a lot, you just live! Instead of focusing on weight; the focus is on how your body FEELS. How you’re living is sustainable because there are no rules or restrictions. You don’t fear falling off the wagon or failing, it’s just natural. Shame, guilt, failure, and judgment DO NOT exist for you around health, food or our body (yes the thoughts may pop up now and then but you’re able to be critical of these thoughts). You no longer subscribe to diet culture (you don’t spend money on weight loss products etc nor do you spend time planning, thinking or researching how to lose weight/ diet etc). You have a completely different belief system and mindset around food and your body. You tune in and listen to your own body signals. Not comparing your hunger levels and food choices to others. You respect your body even if there are thoughts of wishing you could change your body. It's also having the awareness of internalized anti-fat bias. You enjoy food without it taking over your life. You have a clear mind to think about other things that matter too.   You ride the ebb and flow of life & know you can UnDiet at all phases, under any circumstances. You don’t freak out if things change.   You have support. Undoing the damage dieting did to your thinking and relationship with food and your body is really tough to do alone, especially when everyone around you is in diet culture.   Remember to sign up for our free UnDiet For Life Kickstart Course at www.thebodylovesociety.com/undietforlife. This course has 4 lessons that will be sent to you along with a workbook to follow along. It will cover how to trust your body with food choices, how to shift your focus from weight to how your body feels, how to incorporate wellness into your life without the focus on weight, and what your next steps are in order to truly make this UnDieting something that can be sustained for life. We are here to reduce the overwhelm for you and give you a step by step roadmap to help you get there.. So if there’s only one thing for you to do right now -- it’s signing up for the free course and going from there. www.thebodylovesociety.com/undietforlife  Share this free course with your friends and social media followings so we can get this message (and the support) to as many people as possible.  See you next week! 

Welcome to How to Love Your Body today we have a special guest - actress, singer and activist Melanie Field. You may recognize her from shows like You, The Alienist: Angel of Darkness and Shrill, yes Shrill and even more importantly creator of the powerful song and music video “Now I Know”, which we will play at the end of this episode so if you want to have a good cry we highly recommend you stay tuned for that. Questions asked in this episode: Tell us the story behind the song Now I Know, what is it about, and why did you feel the need to make it. What has the reaction been to the song? Do you have any insights after hearing from so many people resonating with the song? Discuss how we were talking about the body acceptance movement, anti fat bias etc - we need EVERYONE on board to make a difference.  WHILE also recognizing thin privilege, of COURSE but if the people with the privilege are happy how things are things won’t change. Listen to Melanie's FULL song, "Now I know" at the end of this podcast episode.  Find Melanie in Instagram: @melanie_field  Talk to you next week!

On today’s episode we are talking about how long it takes to become an Intuitive Eater. We get this question a lot which makes sense because of course we want to know specific timelines. We want to know how long things are going to take and when we can expect to achieve the goal of x. In this case - the goal is Intuitive Eating.  Coming off of dieting and learning how to be an Intuitive Eater is amazing. To not feel restricted and confined to a diet plan is so freeing. That being said, coming off a diet and into Intuitive Eating can be scary because at first you may feel out of control with food, which is extremely normal. There will be a swing of restriction of food as a dieter to possible “overload” with food as a new Intuitive Eater. This process must happen in our opinion because there is no such thing as being a strict dieter and then finding peace and harmony with food the second you choose to learn about Intuitive Eating. It’s going to feel messy and out of control at times, and that’s okay!  Going through “the swing” may get wearing sometimes. You may feel like you’ve made some really great progress with Intuitive Eating and have never felt so free but there may also be days where you feel hesitant and question yourself because food may not seem as easy at times- it may feel overwhelming and there could be thoughts of wanting to throw your hands in the air and go back on a diet. Of course that’s not what you truly want but when you have moments/ days with Intuitive Eating that don’t feel good, you may go into “fix it” mode - trying to find a way to control the situation. This may cause you to wonder - HOW LONG IS IT GOING TO TAKE TO TRULY BECOME AN INTUITIVE EATER!?  We get the frustration and the curiosity. As humans we want answers, and we want them NOW.  So how long does it take to become an Intuitive Eater?  Here’s the thing: There is no timeline with Intuitive Eating: This may not be the answer you wanted to hear but this also is the beauty in Intuitive Eating. That it is so tailored and personalized to your own experience that you don’t have to look left or right and compare yourself to someone else in their own process of figuring out Intuitive Eating. This also gives you room to just BE. That it’s not a “30 day program” and at the end of 30 days you are expected to be transformed and living a dream life - of course not. Intuitive Eating is realistic and doesn’t give any shiny false promises like dieting does. Which is why this is a self paced concept. We could never give you an EXACT timeline with Intuitive Eating. What we can share with you is that with time, doing this work, you will unlearn, re-learn, heal, and transform your relationship with food and your body.    So if there is no timeline in Intuitive Eating - what are some helpful thoughts, tips, and action steps to help me keep doing this work when it feels challenging and I find myself wanting to solidify a “destination” of WHEN I’ll be a true Intuitive Eater.   1. Identify yourself as an Intuitive Eater NOW. No more “when I’ll finally be an Intuitive Eater.” You ARE an Intuitive Eater. You’ve stopped dieting and you are learning this new way of being - there is not one specific definition of an Intuitive Eater. You create your own definition. So the next time you have this thought of “how long will it take for me to become an Intuitive Eater” - shift that thought to - I AM AN INTUITIVE EATER! I explore, get curious, and am learning everyday.  2. Remind yourself of the ebb and flow of Intuitive Eating. The Intuitive Eater you are today may not be the Intuitive eater you are tomorrow, next month, next year, in 10 years - or even in the next 5 minutes. There is ALWAYS change in Intuitive Eating. You don’t just become an Intuitive Eater and stay that way for the rest of your life - it ebbs and flows with you, your life circumstances, your environment etc!  No need to overwhelm yourself and try and do everything at once - purposely take your time - you don’t need to heal everything about food and your body image today! The UnDiet for Life Membership opens in July - this would be an ideal step to take to become a member and get access to a program and a community who gets it but also the support you need in reducing the overwhelm and still continuing to do the work.    3. Know that to be an intuitive eater you need to be in the present, so focusing on when will I get there, when will I be at my set weight etc actually takes you out of the ability to be an intuitive eater. When this question starts nagging at you, remind yourself, to this work I have to be here now and take 2 deep breaths and then go about your day. It’s all about living each day in the moment.   We hope this makes you feel a little more at ease as you move along on your journey. It does get easier over time and you will find your groove! Be sure to grab our free Top 10 Pieces of Advice from Real UnDieters at thebodylovesociety.com/top10 And be on the lookout for our free UnDiet Kickstart Course coming July 5th 2021! And if you liked this episode please share it with a friend! This is how we are going to change diet culture, one person at a time. See you next week!

Welcome to How to Love Your Body - this week’s podcast episode is a review of Reverse Dieting. One of our community members sent us a post confused about whether it was a good non diet option so we wanted to review it to let you know what we think. Disclaimer: This episode will discuss dieting behaviors, some calorie numbers and for the love of god, do not google reverse dieting if you are trying to avoid diet culture and before and afters. The reason we are explaining it here is because it is one of those diets that don’t look like diets, it’s something that people trying to UnDiet may look at and be convinced that it’s a safe diet alternative… Here's what we found. Let’s start by explaining what reserve dieting is: Reverse dieting is often described as the diet after the diet, it is slowly increasing calories after a period of restriction. Here’s where the first diet culture red flags come in - the intention of this is often weight loss or prevention of weight gain. And honestly when we were first sent this I had a twinge of, oh this doesn’t look too bad, maybe that could work for some people, encouraging people to eat enough is never a bad thing... Here are 3 red flags of reverse dieting: You still have to count calories for the rest of your life. It is assumed that each day your body needs to same amount of fuel. It treats your body like a machine, and we are not machines. It has the same freedom language as macro counting (and the dreaded Noom) - eat whatever you want, there are no good or bad foods! AND you can only eat x calories a day. Well that is not freedom, that cannot be intuitive, it’s still a calculation where, yes you can eat a burger and fries but then you can’t eat much else for the rest of the day…  The intention is weight loss, there is a weight loss focus, no one reverse diets and accepts that maybe they were repressing their weight too much and their body WANTS to be at a different size. There is no body acceptance built into this work.  It comes across that the only issue with dieting is if you’re eating way too few calories and so if you increase your calories by a small amount, you will then solve all the problems that dieting causes. But we know that undereating isn’t the only thing that triggers binge eating, food obsession, weight preoccupation … mental restriction, the diet mentality, focusing on weight - all these things cause negative side effects, so adding some calories in isn’t a cure all.  The biggest selling point of reverse dieting is around metabolism, eating in this way controls your metabolism. The entire appeal of reverse dieting is the idea that we can control our metabolisms by manipulating the way we eat in a certain way: if you eat in this way you can override your metabolism and have all the benefits of weight loss while eating more, who doesn’t want that in the fatphobic world we live in!? These are the factors that effect metabolism: Genetics Gender Age Weight Body fat percentage Climate Body Temperature Racial variation Hormones Being active (ex: pro athletes and manual laborers have a slightly higher BMR) Diet - yes prolonged under nutrition lowers the metabolic rate but not by a profound amount (this is a part of it but only one element of many and most of them we have no control over) Some simple googling online shows that metabolism is not something that we can change in any profound way: While total metabolism can change at the drop of a hat (when you exercise your metabolism is higher at that moment than if you sit down), your BMR is like a glacier, moving and changing ever so slowly. Plus it’s important to note that most of the factors that determine your BMR are not something you can intentionally change or control. Your age, gender, height, somatotype, and even genetics all account for the lion’s share of what causes your BMR to be where it is.  Food Is a Relatively Minor Player in Maintaining BMR Lots of diet strategy is aimed at boosting or protecting your metabolism. Most of it isn’t really going to do anything. Eating frequent small meals, never skipping meals, and eating at only certain times of the day has little, if any, effect on BMR. It’s like changing the course of that glacier with an ice pick. Long story short, if anyone’s selling you a trick, hack or strategy to manipulate your body size, it’s a diet. Our bodies are smarter than us , we cannot trick it, we’ve been trying for decades and here we are - working so hard to get out and just trust the bodies we have. Your best bet moving forward is to begin to cultivate that trust, learn to work WITH your body, not against it and learn more about WHY our society is so obsessed with thinness. Your body really is brilliant, even if it’s not the size you wish it were, even if it doesn’t look the way it should, even if you’re struggling with your health - this entire time your body has been on your side. Imagine the power we can harness if you begin to join forces with your body instead of being on the constant hunt to fix it or change it. Something coming up for you right now might be… Yeah but, I have xyz pain. Yeah but, I binge eat and it feels horrible. Yeah but, there’s no way I should be this size. No one said that you can’t work to feel better, to reduce pain, to repair your relationship with food or to find peace in the body you have - BUT focusing on weight loss, using calculations to trick your body into doing what you want it to do, does not work long term. What does work? Repairing your relationship with food Creating trust between you and your body Eating enough Exiting diet culture and the diet mentality Go to physio to get that knee feeling better - increasing strength, flexibility and moving your body (in ways you enjoy) Doing the mindset work so you can be content NOW (even if you wish some things were different and you are working towards goals, hopefully not intentional weight loss, you can find peace in the present moment, it’s the only moment we have). If you want to get a kick start in this work we recommend you grab our free guide “Top 10 Pieces of Advice from real UnDieters: What helped them the most and what mistakes not to make!” You can get that at www.thebodylovesociety.com/top10

Today on How to Love Your Body we are talking to Mary Jelkovsky from Mary's Cup of Tea. She is the author of the book The Gift of Self Love and in this episode we dive into all things body image and romantic relationships. Whether you're single or in a relationship, doing UnDiet work can affect how we seek out or how we interact with a romantic partner. Tune into this episode to get tips and insights into how to set boundaries with your partner and be able to UnDiet without being limited by your romantic relationships. Mary is our guest expert in the Collective on June 30th! To access her Self Love Workshop be sure to join the waitlist for the Collective reopening in July!

Welcome to How to Love Your Body. On today’s episode we are talking about the infamous “summer body.” Now that summer is almost here you may be seeing a lot of “summer body” promotion - the typical meaning of this comes from diet culture which basically says that the body you have right now is not okay to go into summer because it needs to be thinner in order to wear a bathing suit and summer clothes. We’d like to call BS on that which is why we want to address 4 ways to an UnDieter’s “Summer Body.”  1. Get a new bathing suit for summer that fits the body you have today. Not only something that fits and feels comfortable but something you feel good in! All bodies have the ability to feel confident in a bathing suit - we must release the idea that bodies can only look good in bathing suits if they are a certain size. We know that maybe buying and trying on a bathing suit is not the funnest thing to do but you absolutely deserve to feel good. No more sitting on the sidelines and skipping beach trips/ pool days/ family fun on a vacation that involves a bathing suit etc… No more hiding behind cover ups. You have a “summer body” right now just by waking up in the body you have today and the season of summer rolling around. There are NO prerequisites to a summer body. So go get the bathing suit - if it’s bringing a bestie to help you go try them on with you or ordering them online and sending back the ones you don't want and keeping the one/s you do. However it works best for you, make sure you have a bathing suit that you like, feel good in, and feels comfortable!  2. Wear clothes that suit summer - yes, there is hype about bathing suits but it’s also important to wear clothes that are suitable for summer. No need to wear sweaters and pants when really a tank/ t-shirt and some shorts are really what would feel most comfortable in warmer weather. Do you have summer clothes that you feel good and proper for the weather? Temperature is one way to choose what kind of clothes to wear - when you are hot and the sun is shining - a lot of clothing may not be something that will give your body comfort. Your body will know according to the way it feels if you are honoring it. If it’s overly sweating because it’s being covered up when it’s hot outside there will be an unconscious sense of “I can’t allow my body to feel comfortable because of my size.” This message is deeply rooted from diet culture and not the truth! Your body gets to wear tank tops/ crop tops/ shorts/ and all the things that suit summer!    3. Upping your Self - Care as a priority - You may be feeling the pressure or anxieties that come along with summer approaching. Instead of forcing yourself onto a diet that doesn’t work - you can up your self-care. How to be on your way to an UnDieters Summer Body? Treat it with care - what is something you can do for your body that feels self-serving? Does your body need more rest? Does it need a massage? Does it need a lovely bath with your favorite bath salts/ candles/ followed up with a calming lotion? Do you enjoy manicuring it? Or do you need to allow yourself to not upkeep with the manicuring so rigidly? Ask yourself - “what does my body need?” And do that!    4. Wellness without the Obsession - We are going to keep this one super broad because we want to give the message that you do not have to ever, ever, ever try and change your body for the sake of getting a “summer body.” You are perfect as is in the body you are in today. But we did want to lightly bring up WWTO because there is nothing wrong with moving your body in ways that feel good, that don’t feel forced. It’s also great to eat in ways that feel good. You can drink a green smoothie because it feels good and still absolutely allow the cookies and pizza too. WWTO is something that isn’t “picked up” because you need a “summer body” it’s something that is just a part of your life - feeling good in your body feels good, being aware of your health is great (and this is not the typical diet version of health, it’s your own definition - it’s caring for your mental, emotional, and physical health). Health DOES NOT come in a certain shape or size.  This is dropping into your body and doing what feels best to you - not what the person next to you is doing. So if you have family/ friends/ or social media friends who are talking about their diets/ workout regimens to get “summer ready” - hit the ignore/ unfollow button because that is NOT a requirement for summer. It’s a societal flaw that keeps people in their own shame and in an obsessive world of dieting that is no way to live. Acceptance of all bodies and using our Intuition of how we feel in our bodies is something that allows us to just BE who we are without constantly live in a state of needing to change ourselves. Please know that you are always enough.  Since the “summer body” promotion stuff is being advertised as summer is approaching we wanted to create something for you that can give you small action steps each day to keep you in the UnDiet mindset frame of mind so you can offset any diet content that doesn’t serve you… This is why we created an UnDiet June Calendar -- you can access it by going to http://thebodylovesociety.com/undietcalendar/ If you enjoy our podcast we’d love for you to subscribe (if you haven't yet)/ rate/ and review and one step further that would really help us get this message spread even farther is by sharing this episode with at least one person/ or to your social media. We’d greatly appreciate the help to get the UnDiet message out there!  And remember to grab your UnDiet June Calendar at http://thebodylovesociety.com/undietcalendar/ See you next week!   

Hello! Welcome to How to Love Your Body, today on the podcast we are talking about how to take the big, overwhelming, vague intangible work of intuitive eating and make it more tangible, action based and DOABLE!   A major barrier for most people in UnDieting is that it’s a philosophy or idea that people can generally understand and get behind, they may even want to live that way… but what do I actually DO???   Since they aren’t sure what to do they get stuck in learning, learning and learning more. Soon enough they’ve subscribed to every podcast, they’ve read every book on the topic and they follow every IE counsellor on Instagram, but not much has actually changed in the way they eat, think about food, move their bodies or think about their bodies.   Of course some times will have big aha moments just from listening to this philosophy, and that is amazing!   However, if that isn’t you, and you’re feeling stuck we have a lot of great insights to share with you, because this work CAN be more tangible, there really are steps to take to work towards things like ending binge eating, stopping mental and physical restriction, even body image work and pursuing wellness without the obsession.   I believe that a lot of these step by step instructions aren’t talked about very much because the people who already live it and teach it just DO these things, they don’t even consciously realize it.   What we have done over the last 6 or 7 years while we have been UnDieters and Intuitive Eaters is observe ourselves, how did we stop restricting? How did binge eating end? What if someone wanted to do this too? What would we say to do each step of the way? Here is an example:   Ending binge eating: The advice that is often given is allow all foods and stop restricting: Okay well how do I DO that??   It sounds easy, it sounds logical and straightforward. EAT! But as ex dieters we know it’s not that simple, if it were we wouldn’t be in this mess in the first place, so we want to help you break it down.   Here are a few of the steps we recommend you take on your way to ending binge eating:   The first is a mindset shift - it must be understood that eating the food regularly is what ends this cycle, so if you feel worried about eating chips for example, not eating them now leads to:   Eating much more later/ binge eating (not that the goal is to eat less but if we push eating the food until we can’t resist anymore we will just eat it when our defenses are down which turns into a binge. This is like suppressing anger until you burst! Expressing emotions more regularly and more gently feels much better and is much healthier, it’s the same with food!)  Being preoccupied with the food, that feeling of not being able to focus because you know there’s ice cream in the freezer. This is caused by not eating the food regularly.    You may be fearful of eating the food but eating it regularly is how we move away from the diet/ binge cycle and into UnDieting.   Okay so how do I do this in steps??   Now that you’re coming from a place of understanding that eating all foods regularly is the key to a healthy relationship with food (remember, think of it as suppressing emotions - that never ends well!) it’s time to begin eating the dang food.   Step 1: Identify your binge foods.  Write a list, what are the foods that you binge on?   Step 2: Identify binge times. Is it at night after the kids have gone to bed? Alone on the weekends?   Step 3: Get these foods into the house (We know this is scary!) It is best to do this on a normal grocery run, not a special trip. We want to normalize these foods so purchasing the potato chips along with the broccoli and yogurt is a good first step!   Step 4: Store these “special” foods where you keep other foods. No special chocolate drawers or hiding the chips in a different cupboard, get it all out there in the open beside the cans of soup or the frozen peas (I love my chocolate in the freezer).   Step 5: Eat these foods at times OUTSIDE of your binge times. This is how we begin normalizing the food, will this result in binge eating ending immediately? Most likely not, you do need to push through some discomfort at first. You MAY binge on the foods you brought into your house but do not give up.   Step 6: Normalize the foods by folding them into your regular eating.  EX: Let’s say chips are your binge food, and you’re making a sandwich for lunch, put a nice handful of chips beside your sandwich! You can always get more but for now just make it a part of the meal.    Step 7: Do this 10 times with each binge food and then take stock with how it feels (in The UnDiet Collective we provide reflective worksheets and checklists for you to document your progress without it feeling like tracking). This can take time, and that’s good! Taking time with this work and each step in this work is what makes it stick, it’s what allows you to embody the work instead of constantly just learning about it.   This work is BIG - if you think about everything that goes into ending restricting, stopping mental restriction, ending binge eating, working on body acceptance, how to add wellness into a life that has nothing to do with dieting or pursuing weight loss.. It’s overwhelming, it’s a lot.   This is why in The UnDiet Collective we have broken every lesson down into actionable audio trainings with checklists for you to feel like it’s manageable and that you always know what next step to take. We also prioritize focusing on ONE lesson at a time so that you can get the hang of each element before you move on.   In the UnDiet Collective Membership there are 5 Phases of lessons:   1: Step out of diet culture & rebuild food/body thoughts and beliefs   Make food easier & end disordered eating habits (binge eating, restrictive eating)   Body image & Body Respect :   Movement and Nourishment  (WWTO) and long term sustainable wellness   Maintenance:   We will share more details about these phases and the step by step lessons that are in each one soon!   Doors are reopening to the membership at the end of June so be sure to join the waitlist at thebodylovesociety.com/app if you are looking for step by step guidance along with personal support every step of the way so UnDieting can be easier and feel much safer!   We can’t wait to see you in there! xo

Since this is the final day to join our 21 Day Relationship with Movement Intensive we wanted to address the 3 key areas of a healthy relationship with exercise. 1. Untying exercise and weight loss This is where dieters have a real problem - using exercise as a weight loss tool. When we were dieters we exercised to burn calories, make up for what we saw as "extra food" or even as a way to justify eating at all in many instances. Why is this a problem other than the obvious? For someone who is trying to get out of the diet mentality this leads to either continuing to exercise and really limiting their ability to be intuitive or grow these new skills and new way of thinking OR The person stops exercising at all because they don't want to be focusing on weight loss. These options provide no nuance or balance and that's what we love in this work - having it all! This obstacle is addressed in the Movement Intensive​ 2. Getting out of all or nothing thinking and learning to be flexible with your schedule All or nothing thinking with movement leads to a lot of "why bother" moments. I only have 15 minutes - why bother. I feel tired and can't do a big, sweaty workout - why bother. I can't go to the gym (due to pandemic or any other reason) - why bother. When you pursue a healthy relationship with movement you have thoughts like this instead: I have 15 mins, I'm going to get out for a walk with my favorite podcast. I'm tired but it would feel good to move, I'm going to do this stretching video. I can't go to the gym, I'm going to do this dance video. When you get out of all or nothing thinking you get to just do what works for you and that generally leads to an overall balanced life of movement, rest and just living life! ​This is a major focus of The Movement Intensive!​ 3. Removing judgement around type, length or intensity of workouts - there's a place for all of it! If you see 15 mins of exercise as useless or not "good enough" you won't bother when that's all the time you have but you're human, there will be many times when you don't have time and just brushing those moments off leaves you with a contentious relationship with exercise. This leads to those battles of feeling bad for not exercising and then not working out because you feel bad! It's a vicious cycle. It's similar as what you are likely working on with food - the apple isn't better than the apple pie, they're just different and both have a place. Exercise is the same, there's room for it all and it's important to get rid of judgement. ​This is another element we work through in The Movement Intensive.​ Looking forward to finding a healthy relationship with exercise together! Love, Lauren & Jenna PS - Doors close tonight at 7 pm pacific, 8 pm mountain, 9 pm central, 10 pm eastern.

This week we are diving into a post we shared on the value of keeping food IN your house. This is something that worries a lot of people and when we posted this we received a lot of great responses: BOTH: People who agree and have experienced the magic of being able to have food in the house and not worrying about it (particularly the desserts and snacks they used to binge on) AND Those who disagree and state that they just cannot keep food in the house without obsessing over it or bingeing on it.   We address both sides of this experience and give you insights into why ANYONE can get to a place of having food freedom and having whatever foods they love in the house and even forgetting the food is there at all!  

Welcome to How to Love Your Body - on today’s episode we are talking about Intuitive Eating Essentials - we are taking it back to the basics today. You can be someone who’s been in IE for a really long time or just starting out - either way this episode will provide value in either giving you a refresh or starting you out powerfully in your IE and UnDiet process.  This episode is brought to you by: Our 5 Day Relationship with Movement Challenge. This 5 day live challenge is to help you find ease with exercise and actually enjoy it again. You can join this live challenge at thebodylovesociety.com/movementchallenge We are not simply just going to go over the IE principles - they are great guidelines to know so if you would like to refresh just type in “IE principles Evelyn Tribole” into Google and you’ll find them.  So in order to be an Intuitive Eater - what are the essentials?  All food is allowed and on an even playing field - ex. The apple and the apple pie are one and the same.  This doesn’t mean the apple and the apple pie have the same nutritional value - it means they are both morally acceptable to eat when your body desires them. This goes for ANY food or food group. If we can honor our bodies when we want the fresh crisp apple because that’s what genuinely sounds good and we can honor our bodies when we desire fresh warm apple pie - THIS is Intuitive Eating without limitations, judgements, or morality tied into food. You may notice that when you allow all food at any time, while listening to your body, you aren’t craving only the apple pie all day every day. You also aren’t craving apples all day everyday, we can assume. When we truly allow our bodies to be and honor the food when we naturally desire or crave it then you’ll see that you naturally eat a variety of foods each week/ each month. There’s a natural ebb and flow to eating decadent desserts, fresh fruits, savory food, pastas and pizzas and salads and veggies and burgers and fries and all the things. Seeing all food on an even playing field will not only give you the freedom to eat what you desire but will also truly allow you to eat intuitively.  There is no failing in Intuitive Eating This is an essential part of IE because if you believe you are either succeeding or failing everyday while on your process to doing this work you will constantly feel like you are taking 2 steps forward and one step back. You may have a hard day - you may binge eat - you may emotionally eat - you may do all these things that you judge but in reality it’s not failing, it’s not wrong, and it’s not bad to do anything while being an Intuitive Eater - You aren’t taking steps backwards if you didn’t listen to your body or you feel too full - this is all part of the process! This is “normal”  - It’s essential that you know that these tough moments are your greatest areas to get curious instead of judge and learn from your experiences. These moments that feel like “failing” are actually moments you process, deal with, and transform - which catapults you on your UnDiet process. Taking the judgement out of your process will be the most important thing to remember! So the next time you think you “failed” - remind yourself of this podcast episode. You did not fail, you can’t fail in IE - it’s impossible! Only curiosity, awareness, and transformation is possible!  There is no timeline with Intuitive Eating  This is so important to remind yourself! IE is not linear. Neither is anything really - there is a constant ebb and flow to life. If you find yourself saying, “I’ve been Intuitive Eating for x amount of months or x amount of years” - catch yourself and remind yourself that there is no timeline - the main thing here is that you have ditched dieting and diet culture - You are here, you have found this new world of UnDieting - and now you just live here and continue to learn and grow. To shift beliefs and your mindset around food and your body and do the best you know how with the resources you have. You are exactly where you are meant to be in this moment and moving forward you will continue to be exactly where you are meant to be - this is why it’s called a process - the ebb and flow. The un-linear process!  Remind yourself of these essentials daily - it will take a lot of the judgment out of this process! You’ll be able to relax in the knowing that you can’t get it wrong, you can’t fail, there’s no time limit to any of it, and whatever it is that you are eating is okay! Simplify this work as much as possible.  And we know a part of this work isn’t just food and mindset, movement is an important element as well. This is why we are so excited about our LIVE 5 Day Relationship with Movement Challenge starting Monday May 10th. During this challenge you will join us live for 5 quick coaching sessions on how to make exercise feel enjoyable again. This is all about mindset and the way you THINK about movement - this will really be a game changer. And don’t worry if you can’t make it live you will be sent the replays along with the workbook so you can transform your relationship with movement whenever it’s easiest. Join the 5 Day Relationship with Movement Challenge at www.thebodylovesociety.com/movementchallenge See you next week!

3 roles YOU play in dismantling diet culture Welcome to this week’s episode of How to Love Your Body We are talking about YOUR role in dismantling diet culture. We all wish diet culture would not be here. We might feel like a victim of it, fair enough. It’s inhumane, it’s unfair, it’s harmful.   People are working hard to dismantle it - through legislation, through education, through activism…. But do we just sit around and wait for the world to change? That doesn’t feel very empowered. So what can WE do to begin dismantling diet culture in small ways in real life?   Show up as you are. Something we see a lot of in The UnDiet Collective and in our own personal situations is a real fear of showing up and being seen in a way that goes against diet culture. For instance today I did some instagram stories and as per usual I was walking and was holding the phone kind of low and talking, not a very nice angle. When I look at those stories before posting them I thought, I do not like the way that looks. Initial thoughts include - if ppl see that that I haven’t seen in a while they’ll really think I’ve changed, they won’t know what I REALLY look like. Fears of not fitting into the world that diet culture built for us while ALSO wanting to dismantle diet culture. Well that makes no sense! The only logical move is to ALWAYS post it anyways, show up anyways. If you want to have permission to show up as you are with no apologies you need to BE the person who shows up as they are with no apologies, no one else is going to do it.    2.  Allow others to show up as they are   Every time you wear the bathing suit you actually want to wear (even if it makes you nervous) you give permission to others to do the same.  This is a ripple effect that is so powerful and really important. Imagine 100 people who listen to this podcast episode show up to see their friends post pandemic (in many places, not where I live sadly, everything has closed down again), with zero apologies, no need for an explanation or “excuse”. Just, Hi it’s great to see you! Then everyone of those people shows 5 others that it’s ok to just show up as you are, there’s 600 people now feeling more free and so on. You CAN make a big difference even just be showing up without apologies or “explanations”.   3. Share your views publicly   No you don’t need to preach to everyone you meet how they shouldn’t diet, that won’t be very helpful BUT you can share an insta post publicly (even if you worry that a couple friends might argue with it -- NOTE: You do not need to engage with everyone’s opinion, you can just say, that hasn’t been my experience). Sharing UnDiet resources can plant a seed in people that turns into questioning and shifting their beliefs later on.  For instance, share this podcast episode right now! It will help the message get farther so we can change the world one person at a time. PS - If you also want UnDieting messaging to get farther please rate and review the podcast as this lets more people see it!   Thank you!

Welcome to How to Love Your Body, on today’s episode we are talking about how to address fatphobic family members. We actually get this question a lot which makes sense because most people have been ingrained with diet culture. So once you are trying to do the work to get out of diet culture and learn Intuitive Eating and UnDieting - it may be really challenging to be around family members who are still constantly talking about either their weight / your weight , what diet they are on or commenting on the food choices you make. It’s a lot and can be really upsetting since you are working so hard on not exposing yourself to that.  How can you address fatphobic family members?  -Set Direct Boundaries - “Please don’t make comments about my body or my food.” -Be so strong in knowing that IE is best for you that whatever they say is like a different language you can’t understand - If someone came up to you and was speaking a language you didn’t understand you would most likely just look a bit confused and be unable to take in what they are saying. You most likely wouldn’t feel affected because there’s no way of knowing what they are saying, you just shrug your shoulders and move on.  - Remind yourself that you can choose who you are around and who you aren’t - If you set boundaries and they continue to comment on your food/ body- then you can choose to have them in your life or not - or at least in what capacity. Maybe you distance yourself, maybe they are cut out completely, maybe it stays as is but you develop an armor that doesn’t take you down every time they start up with the comments.  -How do you handle family members who have a different political or religious viewpoint? This is closely the same. (Sometimes it’s just best to not talk about it - you aren’t going to convert people who don’t want to learn, let them do their thing just like you want them to let you do yours). -Be a brick wall - You know what isn’t fun? Talking to someone about your diet who never engages with you. If you don’t feed into the conversation and always change the topic as quickly as possible people will know that you are not the person to gush about calories and how “bad” you were this weekend with. -They are projecting their own beliefs and insecurities - Whatever they say about food/ body / weight / etc - is really just about themselves and their own fears. This does not mean you have to condone what they are saying. This does not mean you have to endure the verbal abuse. It means that you can remind yourself that this is not about you, it’s about them. You get to protect yourself, you get to set boundaries, you get to use your voice.  We'd really appreciate it if you would rate/ review the podcast!  See you next week!

Welcome to How to Love Your Body - on today’s episode we are talking about Intuitive Eating on your period or during PMS. That’s right, we are going there today. We have seen many women post about feeling guilty with the cravings and amount of food they eat during PMS or while on their period.  We first want to say we are not experts in this area - if you have irregular cycles, PCOS, endometriosis, etc - this is not a replacement for professional guidance. There are amazing resources you can find which we will link - one of those being an expert in anti diet and PCOS, @foodpeacedietitian - Julie Duffy Dillon.  If you do struggle with something in this area we recommend finding an expert who can help you - especially someone who is anti diet.  That being said if you live with the question - should I be eating this much during PMS or during my period? I feel so hungry! I want to eat all the chocolate! Etc … this is what we re going to address in this episode. This episode is for EVERYONE - just know if you do need extra support in this area to outsource - but also know listening to your body and eating intuitively during your period is what your body wants. IE is just the way you live, it doesn’t need to change when your period comes along, it’s a part of the ebb and flow.  Tips to Intuiting Eating when you feel like you want to EAT ALL THE THINGS during PMS or during your period:  #1. DO IT. EAT. Whatever your body is craving and the amount it’s craving that is what your body needs. The less judgement you have in what you eat and how much you eat, the more likely you will get the amount that feels good to your body. Judgement will cause mental restriction which will lead to overeating and bingeing - of course there is nothing wrong with eating past fullness or bingeing but the more you allow the food, the craving, the desire, the more you’ll be able to listen to your body and eat the amount that feels good.  #2. There are 4 phases during your cycle- this means there is an ebb and flow to what our body is signaling to us - it does not matter so much what the phases are - the point is that if you are craving something on your period that you don’t necessarily crave as much when you aren’t on your period, there is a reason for that. Our body is speaking to us and by listening, without any diet rules, just pure tuning in- We will be able to give our body what it needs and wants. Remind yourself through each phase our body may require something different, we can trust that, and not judge it. If you do not have any concerning issues with your cycle, let your body lead you. If you want to get further educated and take a deeper dive into it all we recommend finding an anti diet expert on menstrual cycles/ etc. If you aren’t interested in that, continue to intuitively eat and allow yourself to ask your body questions without judgement and then answer the signal.  Intuitive Movement on your period:  #3. Our bodies go through different phases and in each phase we may have more or less energy to move. The point is to listen to your body. If it’s asking for rest. REST. If it’s asking for something gentle, do that. If it wants something upbeat and sweaty, do that. The point is that our bodies naturally ebb and flow between our 4 phases so just because you had a really strong/ heart pumping workout one day, doesn’t mean that is what your body needs every single day. There are days when our bodies don’t have as much energy and need to rest - this is why we don’t need to force our movement. It really is about listening to your body and doing what feels good - and what feels good may look very different throughout each month.  Long story short - if you think you need to counteract your cravings or hunger levels during PMS or your period just know that this is not intuitive. Whether the reason is hormonal changes, altered energy levels or emotional reasons, continue listening to your body. This way of life doesn’t change based on the time of the month, it’s a constant. Always listen to AND TRUST your body. We hope you got some insights and permission to listen to your body ALL THE TIME.  If you enjoy our podcast please rate and review wherever you listen, it helps the work of UnDieting get further and be seen by more people. PS - Want to take our Intuitive Eating Quiz? You can do that HERE! Thank you!

Welcome to How to Love Your Body on today’s episode we are going to be talking about Intuitive Drinking - we aren’t just talking about drinking alcohol, we are talking about drinking anything! We get that in diet culture the only thing “acceptable” is drinking water or low cal/ zero calorie drinks and there are a lot of rules around water too! When becoming an Intuitive Eater and UnDieter there is unconditional permission to eat AND there is also unconditional permission to drink.  We do hear often - “What do I do about drinking soda, I really love it but I don’t think I “should” be drinking as much as I want.” This goes for anything - juice, alcohol, coffee drinks, and water etc.  Note: If you choose not to drink alcohol for any reason- that is a perfectly fine choice and is not about restriction. Alcohol is not essential and for the sake of someone’s mental, physical, and emotional health if it’s best to not have it in your life that’s a personal decision and we absolutely respect that. We did an entire episode on Intuitive Drinking regarding alcohol - refer back to episode 101 if you’d like more on that. Here are some Intuitive drinking tips:     -Buy the mini version: If you love the taste of something but realize drinking too much of it doesn’t feel good in your body - see if you can buy the mini version. Mini cans of soda or juice etc that allows you to still enjoy it while still feeling good in your body.  -Body Autonomy: Remind yourself that you have body autonomy and can make your own decisions regarding your body. If you are drinking soda, juice, alcohol- you get to tap into your body and ask - do I really want another glass of wine right now? Do I want to pour more juice? Do I want to order another soda?  How would that feel in my body? - If you think, “it sounds really good to have another one but I know I won’t feel good.” Then you can make the decision to stop. It’s not restriction or dieting - it’s you knowing your own body. If you think, “I really want another one but I know it won’t feel good.” You can still choose to order another one/ drink more if you want - Sometimes I know another cocktail or glass of wine won’t make me feel good the next morning but if I’m with my girlfriends or in a social environment I’m having fun in - sometimes one more is worth it even if it won’t feel good. Sometimes not having any alcohol at all is what feels best and sometimes having 1 or 2 feels best. It depends on the social setting, desire, and empowered choice. This can go for soda and juice too! - Find what feels good: If certain drinks you LOVE don’t feel good in abundance - still have them of course as we mentioned with the “mini version” or however much you want but what you can do is find what feels good as well. Ex. I’ll have sweet cocktails or margaritas or fun blended drinks etc but having a lot of that won’t feel good. Something else I really enjoy are hard seltzer’s which allow me to have drinks and feel good as it doesn’t feel as heavy or sweet. Bubbly soda drinks are enjoyable but having too many won’t feel good for me. I love drinking flavored seltzer drinks. Still have the fun bubbles, I enjoy it and feels good.  - Nothing is inherently bad: Also know that non caloric versions, sugar free versions etc are not inherently bad. For instance, I like diet coke, I prefer it to regular coke. Is this because I drank it during my dieting years so I’m more used to it? Maybe. But I do not feel deprived at all when having it , I genuinely prefer it. AND if I was really wanting some and regular was the only kind available I would likely have some, it is not a forbidden drink, just one I don’t prefer. Exploring the motivation behind your “preferences” is an important part of breaking down restriction. - Be aware of backlash:   You can also look at any backlash that comes from your drink choices. Do you have no problem with alcohol but you worry about the calories, pass on any drink offered to you but then you find you fall into all or nothing habits with alcohol? Binge drinking can also be a cause of restriction (assuming you’re fine with alcohol otherwise). If drinks like juice, sodas etc aren’t something you particularly crave and you never feel out of control with it, this also isn’t something you need to force. You don’t HAVE to drink certain drinks in order to be considered to not be restricting. - Become aware of any rules around drinks do you feel you HAVE to drink a certain amount of water in a day. Do you feel that you should not drink more than 1 caloric drink a day? Do you feel you always need to get the sugar free version even though you don’t like the taste? Start questioning and breaking down these rules.  - Treat Intuitive Eating and Intuitive Drinking as the same (minus alcohol, that’s different) Eating and drinking don’t hold any more or less value over each other. We have been ingrained by diet culture that drinking your calories is the worst thing you could ever do. Not true. Treat the drinks you enjoy just as you would treat the food you enjoy. Being Intuitive applies to both without any morality attached. We get that the warmer weather is coming and drinking more beverages may be a part of your life (or it may be the same year round) - either way, take on these tips. See what works for you. And have zero judgement around it. Just explore and get curious.  That’s all for today. Please rate and review the podcast, we'd greatly appreciate it!  See you next week! 

Welcome to How to Love Your Body, the podcast that guides you out of diet culture, into a lifestyle of intuitive eating and towards a life of wellness without the obsession. A big concern for many people is that the first phase of this work can feel a little “unhealthy” at times. Eating more than usual and often foods that you didn't allow yourself to eat before. Many people take a break from working out as well. All of this PLUS the idea that you’re letting go of the ideal body you've been working towards for the past 10-30 years, that can feel scary and a little icky. So if you’ve started your journey towards intuitive eating but isn’t feeling very good physically this is the episode for you. What is the goal with intuitive eating? What is the end game of undieting? First and foremost it is about letting go of the diet mentality. This is #1 always, it’s about untangling yourself from the harmful messaging that dieting is healthy, that thinner is better and that we have long term control over our weight. This awareness and new way of thinking is the basis of this work. However, people can often get stuck in being aware of the diet mentality but living with one foot in and one foot out - often without even knowing it.   How can you tell if you’re half in and half out?   You are allowing all foods but it doesn’t feel good physically You’re understanding that you can’t control your body size like you were told you could but you also don’t trust that your body can handle itself You don’t feel at peace with food - it’s still something you worry about quite often When we are half in and half out of the diet mentality (it can be hard to uproot all of the beliefs and thoughts that we bring with us from diet culture - but it’s absolutely possible, don’t worry), we cannot take the final steps to wellness without the obsession which MOST people are looking for - and if this is something you don’t care about that is entirely fine as well. We have done 2 polls on our instagram recently and 98% percent of people say this is what they are working towards wellness without the obsession WWTO. So we are diving into some things you can work on to steer yourself towards wellness without it ever coming from a place of fear, inadequacy and shame like diet culture teaches us. What are the things we need to do in order to find wellness in this intuitive eating work? Motivations MUST move from a “fixing” mindset to an “honoring” mindset Meaning: Dieting, weight loss and typical “health” teachings come from a place of fixing and fear. Your body isn’t good enough you need to fix it, those foods are so bad for you, cut this out, remove that from your diet, workout more to burn more calories. You need to be smaller, fitter, and look different…. These motivations of fear, shame and fixing burn out really fast. They also lead to all or nothing thinking, keeping us trapped in the cycle. So instead we want to incorporate wellness from a place of self compassion and abundance. Instead of needing to fix, you want to ADD things in that honor yourself and your body. So instead of thinking that anything is wrong, we come at this work from an understanding that you are complete and whole just the way you are AND how do you want to feel? What can you ADD to make you feel good and enjoy life to its fullest? Instead of restriction or “willpower” this type of wellness must always be an addition. Examples: Adding a salad with your pizza Adding a walk in after sitting at your desk all day Adding a nap when you’re tired Adding certain foods that help with any conditions you may be struggling with The body does not retaliate against adding but it will backfire when you use restriction to try to get to a place of wellness. 2. Letting go of shoulds and asking yourself what do I actually WANT? This is a tricky one for a lot of people. Sometimes when we say to let go of all rules and all shoulds this leads to a period of rebelling and that is completely normal.  What do I want??? All the foods I haven’t been allowing myself for the last decade, thank you very much! And that is important, that phase needs to occur for most people but when you let go of all shoulds and rules and think about what you actually WANT it can look like this: What do I want to eat, I can have anything at all… This permission allows us to take a step back and think about it for a minute without the rebellion energy that comes from breaking the rules. Sometimes your tastebuds might want cookies for dinner but you might also want to feel good afterwards and you know that wouldn’t feel too great so you opt to make a more traditional meal and then enjoy cookies as well. Leaving you feeling more nourished while also honoring your desire for the cookies.  Some people believe that if you have to put any effort into wellness it is no longer non-diet but this is not true. Sometimes you KNOW that walk or yoga class would feel amazing, and you know you enjoy it once you start but getting going feels hard sometimes. To honor yourself this may mean you push yourself to get going now and then. Without rules or shoulds but instead with the mindset of wanting to feel good in your body. Analogies always help with this, say you want to achieve a goal in your business, you know the outcome is what you want, and you know you love your work but there are days when you have to do tasks that aren’t any fun. Does this mean you shouldn’t do them? No. You can choose not to but if the goal is something you really want for yourself then you have to push yourself now and then. The diet culture version of this would be if you wanted to get a raise at work just to keep up with the Jones’, you hate your job, don’t want to be there but it’s what society expects of you, to climb the ladder and to highly value material success. That is a similar situation technically but the energy around it is full of should’s, others expectations and overall harm, not benefit. So your endeavor to wellness without the obsession can feel like the first example, a little but of effort is needed at times, it’s not always 100% enjoyable BUT it is overall peaceful, pleasurable and for YOU, not for anyone else, not to fit into a box of what society says you should do but your own genuine desires.  3. Being able to shift when things don’t feel good Here is a situation that we hear a lot: I’m allowing all food but the past week I’ve just been eating and eating and it feels horrible, I almost just want to go back on a diet. THIS is all or nothing thinking that follows us from diet culture. This doesn’t feel good, let’s do a complete 180 and overhaul everything I’m doing and get on a strict plan. NO! Instead we want to cultivate the tools to make small shifts within intuitive eating to feel better. What does this look like? Getting back into the present moment, what would feel good right now?  Not eating many veggies? Add in some with your dinner tonight. Haven’t been moving and want to get going? Go for a walk It’s about small steps in the right direction (where YOU want to go), not big, drastic, overnight changes. This of course is all easier said than done and is largely mindset based and that is why we are so excited to be offering our exclusive Wellness Without the Obsession workshop as April’s monthly bonus in The UnDiet Collective. We will be running this workshop live on April 7th (the replay will also be available) for our members in The UnDiet Collective. See you next week!!

 Welcome to How to Love Your Body - on this week’s episode we are talking about Intuitive Eating Burnout. How to handle it. And what to do if you are feeling the overload. Let’s first start off by discussing what Intuitive Eating burnout is- this is when you feel like your life feels consumed by trying to listen to your hunger signals, figure out if the diet mentality is talking or if it’s truly your intuition. It’s listening to every IE podcast, reading every book, and ingesting as much IE content as possible to “fix” yourself.  Although it’s not dieting it may just feel like another obsession - although it may feel much better than dieting and constantly trying to lose weight - it still keeps your mind really busy, like it’s now the only thing you can think of - you still aren’t free.  When you feel this - you may think - well, I better read ANOTHER book, listen to ANOTHER podcast, focus even more acutely on my hunger signals- do anything and everything to learn, learn, learn in the hopes of finally “fixing” the issue.  Okay SO - if you feel this way - we get it, And guess what - it’s “normal” to feel this way. This doesn’t mean there is something wrong with you and you’ll never ever really truly embody IE. Not the case at all -  What this does mean….  That instead of loading on more content and education - it may just mean that you need to take a break, take a step back, and start to trust your body that it knows more than you think it does.  Yes, this may mean to stop forcing it and to let yourself be.  If  -listening to another podcast  -reading another book  -taking on every IE tip you read on IG  -following more and more coaches/ counselors -focusing even harder on the 10 IE principles  -doing that free IE challenge someone is promoting  … sounds exhausting and like it’s gobbling you up. It’s perfectly okay to STOP. To take a break and not put anything more on your plate.  You may not need more. You may just need to turn off your brain and simplify things. To finally let your body have the chance to do it’s thing without constant thinking - we want to quiet the mind and let the feelings in our body take the lead.  We aren’t suggesting to give up all support, all the community groups, all the books and podcasts you love. No, not at all. Those things are very much important to support you in your process - you’re listening to our podcast right now - and of course we want you to keep listening.  But just like you are going to let your body signals do their thing - you can also listen to how your body responds to content - if it feels effortless, energizing, and inviting to continue to read the book you’re reading or listen to the podcasts, or do whatever IE work you’re doing by all means KEEP DOING IT.  If it feels forced, draining, and overwhelming - STOP. Take a step back. Only continue to engage in the things that feel helpful and like you want to do it.  And if every single thing you feels like a SHOULD here are the things you can do ---  -Allow all food -Listen to what sounds good to your body -EAT -Move on  No overthinking, feeling guilty, or regretful.  The only thing you are doing is listening to your body and eating the food - no more, no less.  Give yourself space to just be in the flow of letting your body lead you and turning off your mind.  Move through life with feelings not thoughts.  This doesn’t mean you will never turn back on the thoughts or read another book or listen to another podcast or do the Intuitive Eating challenge or take the IE course -  It just means you are taking a break to let your body lead - so you don’t have to take this all on by yourself - you don’t need to try so hard to make this IE thing work. You most likely just need to BE more - and things will start to feel natural and second nature instead of another obsession around food (even if it’s Intuitive Eating, any type of obsessive thinking is not an ideal way to live).  Whatever happens - just let it happen. Surrender to your body signals and just honor them. When you feel recharged - and like you are energized to get more into the thought process of this work - then great! You may need a day to recharge, a week, a month, or longer. However long, that’s perfectly fine. This is your process.  If you are feeling burnt out on Intuitive Eating - then the best thing to do is give yourself time to just BE.  And most importantly, when you take this time for your brain to settle, it comes without judgement. Taking a break but judging yourself for it will be counterproductive. It’s the combining the rest period with no judgement that will actually move you through this process feeling much more deliberate and intentional. It will feel good.  As mentioned, this may just need a short break - this is not a forever sentence. It’s whatever comes forth for you. Allow, listen, quiet the mind, move on.  This episode was all about taking a break - so please honor your process - and we would also like to share that The UnDiet Collective Membership App will be opening for 48 hours in the next couple of weeks. If you are looking for simplified support in IE/ Body Image/ Mindset work - you can get Daily action steps, weekly live coaching, community support, monthly bonuses, IE resources and more - all in one spot so you don’t need to find all things IE in a bunch of different directions.  You can get on the waitlist at www.thebodylovesociety.com/app  See you next week!

Welcome to this week’s episode of How to Love Your Body. Today we are discussing the worry so many people are having about going back into the world as the pandemic restrictions begin to ease in many places. Firstly, don’t feel guilty if you’re feeling uneasy about getting back into the world because you’ve gained weight, because we’ve all been taught to think this way our whole lives BUT isn’t that horrible, that our society is so fatphobic that we are more worried about surviving a pandemic and being seen instead of celebrating that we made it this far?  Regardless, we know that people are worried and we want to support you to get back into the world feeling a little better than you might be feeling right now. You can download our free Post Pandemic Body Image Workbook at bit.ly/pandemicworkbook  How to Overcome Pandemic Weight Gain Negative Thoughts: #1. Acceptance and appreciation   It’s important to appreciate any coping mechanisms you had, saying thank you and moving forward . Don’t try to “fix” anything that you feel needs “fixing” – this never ends well. What you can do is bring yourself back to center and ask yourself, what can I do right now to feel good? What will feel good in my body right now? And just take that next small step. No need to do anything other than the next tiny step to do something that feels good – mentally, physically, and/or emotionally.   This is about giving yourself a break – Hello!! We have been in a pandemic for over a year now. This is something that most of us have never experienced. We thought the world was closing for 2 weeks, we would stay at home, and life would go back to normal — and here we are a year later.   We have all been in survival mode – so however you got through this past year, it’s nothing to judge. It was what got you through. Nothing is good or bad or right or wrong. It just is – and you did a wonderful job getting through some really tough times – and that’s life. It will always ebb and flow and you will do the best you can in the situation you are in. So this is your reminder to be gentle with yourself, accept reality, and appreciate the things you had to cope with to get where you are now.  #2. Put your own opinion and experience of life above others opinions.    Even though we were all in the same pandemic, we have all experienced it in our own way and have been living our own life that others truly know nothing about. You know you more than anyone, you know the person you are, you know what you have lived – no one gets to define you, no one gets to make you feel inferior because of the way your body looks (or for any other reason), no one gets to take your power with their judgments or comments.  Here are some journal prompts that you can start thinking about – they will be in your workbook so no need to write it down.    What is it that makes you feel safe at home to be in the body you have but not out in the world where people can see you? What has changed? How can you embody the feelings you’ve had at home and take them with you out into the world?   What are three things you are proud of yourself for in this past year?   If your body was how it looked at the start of the pandemic how would your life be different? Would you have a different life? Would you have eternal happiness? Would this past year have been easier? And if your answer is yes – what does this show you about your own beliefs? That looks matter more than true wellness, than the ability to survive this harrowing year, that its the most important thing?     #3. Here are some tangible things you can do as you start to enter into the world (when it’s safe/ vaccines etc).   Get clothes that fit – Allow yourself to get clothes that fit your body you have today that feel comfortable. One of the most triggering things is to have uncomfortable clothing on – it can really spiral you into a body body image day and your mind is full of intruding thoughts – it’s vital to respect your body and yourself to have clothes that give you the space that feels good.   This isn’t something to feel shame for – the reality is, you are giving your body enough cloth to cover yourself in a way that feels good on your body. No morality in this!   How can you think of clothing in a way that gives meaning that feels good to you/ or a neutral meaning? We know this can be a frustrating and emotional topic which is why we are going to have a bonus in The UnDiet Collective next month that covers the topic of clothing, fashion, and how to process the emotions of it all – (Add more details if Josie is a go).   Write yourself a reminder and read it – “I survived a Pandemic. It’s safe to go out into the world and be in the body I’m in today. It’s normal for bodies to change!!!”    Commit to not making body comments Make a pact with yourself that you won’t comment on anyone else’s body or your own body (our egos have a tendency to want to overexplain ourselves, like preemptively commenting that you’ve gained weight so others dont but practicing just BEING without explaining is a really powerful practice in not worrying what others think as much). – and to stop someone in their tracks from commenting on your body. Ex. “I’m doing this thing – post pandemic, that I committed to not comment on anyones body including my own. I’m focusing on how relieved I am the pandemic is declining instead of worrying about anyone’s body changing.” What value do you see in committing to this?   Refrain from diet talk/ avoid engaging in any diet  conversations    Don’t apologize or feel the need to explain yourself for your body- if you find yourself trying to explain to someone why your body is a different size, remind yourself that you do not have to apologize for taking up space! You don’t need to give any explanations to why your body is ever the size it is. 4 – You are not alone with pandemic weight gain worries. Realizing it’s not just YOU — most people feel uneasy as things open up and nervous about being seen after time away during a really hard year.    ALSO – it always feels scary to do something that we have not done in a long time. Not only that, our brains makes up worst case scenarios that also make it feel even more anxiety producing. So it’s important to remind yourself that what you are saying in your head about what’s going to happen when the world opens up and people see you more often, is not actually happening right this second. It’s a made up reality. Let’s create a version of this story that feels good. You could quite possibly be worrying about something that will never happen or something that may just fall short – Ex. You’re so nervous to go back to work and you think everyone is going to look at you and make comments etc and once you show up, no one actually cares or notices how you look and everyone is just happy to feel connected again. Or you finally get to meet up with girlfriends for brunch or a wine night and you get it in your head that all they will think about is the way you look but then you end up meeting up with friends and what actually happens is how fun you all had and missed being together. This could very much be your reality too.  Here are some action steps to take:  Let’s do some “What if”  Turn Arounds:   Start with the ones that scare you the most – make a list of 3 or more     What if they say I’ve gained weight? What if someone looks at me and I can tell they are judging me?  What if some people around me lost weight? What if no one even notices my body and moves on with their day? What if everyone around you was also worried about being judged? What if others have gained weight? Will you judge them?    You have your own best advice – It’s soooo  much easier to give advice/ support someone rather than take our own advice. We know that. But with this exercise we hope that you can see your own wisdom. Even if it feels challenging – you know that this wisdom is within you and you know the truth of what you truly believe. You can practice and remind yourself of how you would speak to a friend or loved one going through the same feelings and treat yourself with the same love and respect.    If your best friend/ or someone you love came to you and said they are really nervous about going back to work/ school/ a social outing  – what advice would you give them? How would you soothe them?    We know that even when you work through this it may still feel challenging and that’s okay – it’s okay to feel nervous, you are doing amazing work to support yourself through this by listening to this podcast, going through the workbook we have provided for you, and anything else you are doing. This will take some time to get used to — you may realize that it felt easier than you thought and you may realize the complete opposite or anywhere in between. Whatever your experience, it’s your experience – we hope we can help support you in making it just a bit easier – or a lot! Lastly we would like to recognize that even with all the work in the world in this area. The systemic injustices of weight stigma and fatphobia are real and this is why we are here in the first place. No one would feel nervous about being seen by their peers, family, or co-workers if it didn’t exist. This is the issue we are advocating against. Everytime you show up and say, hey this is my body, I belong here, and I’m allowed to be me and take up space ! You are breaking down the social stigma around weight and taking your power back. We will continue to do this work and strive to make change along with the other amazing people out there making waves — for now you continue to take care of yourself and do your best to celebrate the current body you are in!!  In the next couple of weeks we will be opening The UnDiet Collective App for 48 hours. We are excited for our Clothing bonus in April… We will be having an expert come in to share about how to clear out your closet, do the emotional work of letting clothes go that maybe fit pre pandemic but no longer do and how to find clothes (on a budget) that fit you now and how to feel your best in your current body. You can get on the waitlist at bit.ly/tblsapp.

Welcome to how to love your body, today we are talking about how to stop caring what people think.  This is a big part of what keeps people stuck in the diet cycle - worrying about what other people think can really fuel the fire. People will say, I’m doing this for me, it’s not about what others think but since we live in a culture that is so obsessed with thinness and looks it’s almost impossible to untangle what YOU really want from what our society has taught us we are meant to want. Firstly let’s tackle this idea that “i just want to lose weight for myself” -cannot remove yourself from diet culture -its too engrained -external validation -cannot escape the deep core message that we are accepted by our body size -yes of course you want external validation - 100s of years ago that’s how we survived - but now we are evolved enough to think critically about that and shift that way of thinking. This is just to say - question your thoughts and beliefs when you think “It’s not about what others think, I just want this for me”. Can that really be true? Now moving onto when we KNOW we care what people think (again, which is so normal and it’s only human, but when it rules how we live, it’s something we can work on). Here are three things you can do to begin putting what other people think lower on your priority list: 1. Get logical about it. This is something you can journal on: Imagine a scenario with someone who you are worried about seeing - play it out. You’re walking down the street, you see Claire, she says hi, you ask how her mom is, she asks about your partner, and you both go on your way. What she thought about you really had no effect on this situation. It’s more about what WE think they’re thinking than what they’re actually thinking. Most of the time you will never know what people are thinking. And yes of course there will be insensitive people who say rude things but do we want to spend all of our days to change ourselves so that Aunt Jane doesn’t make a rude comment at Thanksgiving dinner? The cost/ benefit just doesn’t line up. 2. It’s really about what WE think of ourselves that gets us worried. When you are worrying that someone is thinking X about you, it’s really a worry that someone is ALSO thinking X about you. It starts with us. If you got your hair done and loved it you wouldn’t be worried that people won’t like it because YOU like it, if you got your hair done the same way but hated it, you would worry that other people didn’t like it. Our insecurities about what people think COME from our own insecurities. The good news is that when you have the self awareness about worrying what other people think, you can then look inward and reflect on your own beliefs and then you have somewhere to go from there. We cannot control what other people think but we can work on our own mindset! 3. Never caring what anyone thinks is unlikely to ever happen, instead focus on the people who you respect and love. Do you worry about what Simone from high school is going to think? Maybe not worth your time. Are you worried what your partner is going to think? Maybe something worth looking at because you are going to be affected by that. HOWEVER, this never means someone else’s opinion is ever more important than your own. This can at least make you be more selective about WHO you worry about. This is a big part of the work but it is something you can get better with. Freedom does require lessening the importance of what others think and increasing the value of YOUR opinion. If you find the podcast helpful please rate and review, it helps a lot. See you next week!

Today we are rating and reviewing the 3 worst diets disguised as intuitive eating in 2021. Lets dive right in because we have lots to discuss: Coming in third place:   2B Mindset This is a diet (yes a diet) from Beachbody. The creator has her own weight loss story and uses this to sell the program.  A lot of the messaging does sound so appealing – never be hungry and still lose weight, live your life and still lose weight, it sounds so good. Honestly even when I read it I have a moment of hope. But then the truth comes crashing in. Here are some other things that it says:   What to eat first at every meal to lose weight  What to order first at a restaurant to lose weight  “Dozens of my proven weight loss secrets” , if anyone ever promotes their weight loss program or tips as secrets – they lying. Anything that actually worked would be such big news it would not be a secret.  Then it says “results may vary based on starting point, effort and following Beachbody’s exercise and healthy eating plan” – okay soooo a diet. Then it says it again – get my secrets to results that last a lifetime. If its a secret its a lie.  Then as we go into the website you see that she also has packages that include the beachbody shakes – it gets more diety the deeper you dig.   And this is all to say: WE KNOW this sounds appealing for many, this is the problem. Diets disguise themselves as not diets, as something different and this is what leads people down the road an extra 5 years thinking – oh maybe this ones the answer, maybe this one…. It’s really harmful. We want to confirm that this is a diet and pursuing weight loss leads to the same results no matter the name of it.  Runner up is:   Intuitive Fasting   It is advertised as: “A clear but flexible, four week plan combining intuitive eating with intermittent fasting and Ketotarian foods. It’s designed to optimize our wellbeing and set us up to feel our best for all the other weeks to come. This is not a book of dogma. It will not punish you or restrict you. “ You’ll notice these are ALL buzz words and this description doesn’t really say anything. Dr. Will Cole, the author of this book (who is not a medical doctor by the way, he is a quote “leader in functional medicine – his bio on instagram says intuitive fasting + ketotarian + inflammation spectrum (the buzz words that mean nothing.. honestly).  The contradictions here are astounding: Dr. Will Cole says – Not everyone is created equal- The realization that everyone is created differently. There is not a one-size-fits-all approach to getting well. What works for one person can flare other’s triggers. To treat symptoms and ailments, functional medicine uses herbal botanical medicine, lifestyle modifications, supplements and medications when needed to regain health. Yet I have written a 4 week plan that you should all BUY! There is no such thing as intuitive fasting. This is like saying be a vegetarian and eat meat – nope not possible. No matter how hard you sell it.  The word intuitive is used here because they know that intuitive eating is on the rise in popularity and strict diets are on the outs.  What it actually is:  This program is actually just 3 of the more popular ways of eating right now, intermittent fasting, intuitive eating and keto (obviously one of these things is not like the other) – and smashing them together to sell something. This program is nothing new, there is nothing intuitive about it and it’s in fact very harmful. Diets suck. We know that. AND the reason these specific diets are the most harmful is because they are a wolf in sheep’s clothing. People who are embarking on the journey to become an intuitive eater often still want to lose weight – so someone coming along and saying Hey, don’t worry you can be intuitive-ish and still fast and eat keto, don’t worry. You can be intuitive AND lose weight. This is predatory and honestly really scary. The key issue here is knowing how to determine if something is legitimately IE or not – ANYTHING with any food rules (including when you can eat) it is not authentic to this work. I think sometimes we almost WISH that it was real – I can find food freedom AND embark on a quest to manipulate my food intake and my body? It’s safe, it’s what we know, but it just won’t get you to where you want to go. The winner of the worst diet disguising itself as intuitive eating is …   Noom   Why is this the winner? It’s the sneakiest one AND the most successful. Noom is a HUGE company at this point. Founded in 2008 by two engineers (yes, engineers, not psychologists like its advertised) , Saeju Jeong and Artem Petakov, Noom is a personalized health coaching company with its own app. Noom has over 50 million members and has raised over $114 million in investment capitol. And what’s so great about it? Why is it so successful? The reason Noom has done so well is because of it’s marketing, it claims to be a psychology based approach to losing weight for good and don’t forget its not a diet (WINK). One of their slogans is “Don’t go on a diet, go on Noom.” The app claims to help you to learn to eat mindfully and that using psychology you will lose the weight once and for all. There are 2 options you can take when starting Noom – they are, lose weight for good and Get fit for good, note that for the Get fit for good option you still have to choose a weight loss goal soooo not sure how these are different. Luckily you cannot enter a goal weight that when calculated with your height is not considered underweight however for many people the lowest weight they can reach while still being considered in the “healthy weight” range according to BMI can still be a weight that is unhealthy for that person so although these parameters are in place it just isn’t enough to keep people safe. They claim to not be a restrictive diet but once you enter the program you are allotted a certain amount of calories based on how much weight you want to lose and how fast you want to lose it.  They also market themselves as being something you only have to do for 10 minutes a day…. Okay maybe you’re only on the app for 10 minutes a day but when you count up all the meals you make, the meals you track, the workouts you do, the workouts you track and then on top of that dealing with food preoccupation and always thinking about the weight loss, what is the actual time this takes?  If you are a dieter or used to be a dieter you know it’s not that simple. Again the danger in this program is that IT DOES look so good. As you go through the process of signing up and answering questions it has a graphic that shows your goal weight getting closer and closer (it did this no matter how I answered the questions). It makes it seem like, it’s so close, this is so possible for me. Here is some conflicting messaging that shows that this whole “not a diet” thing is just very smart marketing. “We all fall off the wagon sometimes. We’ll help you get back on track” – if this isn’t a diet, how can there be a wagon? They share some great information on why restrictive dieting is bad: Why restrictive diets fail – (the “Yo-Yo” effect)   Columbia University reports that 73% of dieters experience at least one weight cycling episode The Mayo Clinic reports more “Yo-Yo” cycles increases diabetes risk and amounts of belly fat But then THEY are a restrictive diet – with calorie allotments, meal tracking and red, green and yellow foods, saying which foods are good, ok and bad BUT since they ALLOW all the foods it’s not restrictive. But if you put a bad label on a food and limit the calories how are you meant to include these foods into this program? This is restriction- both mental and physical. This information was provided by someone who has done the program: (No we were not going to do this program or pay Noom for this episode, that would be self harm and would also fund a company that we do not believe in). Here are the things that show that this is just another diet: SEE images HERE They also have articles and discussions about mindset which is great (and the thing that they say makes this program about psychology and not restriction) but they really miss the mark on these things.- for instance they say to work on all or nothing thinking, amazing! We say this too but their version looks like this. They say progress can come in all forms not just weight loss. These so called markers of progress are so steeped in diet culture it’s astounding.  THIS IS NOT psychology – this is a twist on diet culture and calling it something else. And that is the thing to be aware of in today’s diet market. It’s not the obvious diets, those are out there and you can find one on every corner of the internet – we don’t take any time to talk about those because for people who are at all aware of this work, they are not as dangerous. What’s dangerous are the diets disguising themselves as IE, as wellness and as something different. These things are powerful though, even me being on this website – I had a couple moments of ugh I remember that fun feeling of starting a new plan and thinking this was the first day of the rest of my life. It’s a high. It’s fun, it’s hopeful, it’s exciting. How do we NOT get sucked back into this crap all the time? So please, do not feel bad if these programs have roped you in before? It’s human nature BUT we can learn from this. We can learn to not walk through the door, we can learn to identify diets quickly and move along. How to identify a diet: 1. Weight loss is a focus. No matter what they say after this, if the point is to lose weight, it’s a diet. Yes, everytime. 2. There are ANY restrictions or classifications of foods. For instance labeling foods red, yellow and green. 3. There are restrictions on why or how you should eat – for instance, fasting windows. Pretty much, if it isn’t IE or someone teaching you how to trust your own body, it’s a diet.  Much love and if you have found this podcast helpful on your journey please rate and review, it helps the movement and helps new people find this work. Thank you so much.    

Welcome to How to Love Your Body - on today’s episode we are going to be talking about “weight loss for health / weight loss to relieve physical pain.” We get this question a lot - It seems as though people want to justify their weight loss if it’s for health - so let’s talk about this.  No matter what the reason is for wanting to lose weight - dieting/ pursuing weight loss doesn’t work for 80-95% of the population. This means that if you are focusing on weight loss to improve blood work or reduce knee pain you have the same chance of losing weight and keeping it off as you do if you were pursuing weight loss to change your body size. Your body can't tell the difference if you are dieting to get a smaller waistline or dieting for health. Even though this is the case about the pursuit of weight loss - we want to share 3 points on why pursuing weight loss isn't the answer but what you can do instead. 1. No one is saying weight loss wouldn’t help BUT how will you do that? Just because we aren’t in favor of PURSUING weight loss doesn’t mean we don’t think it could be helpful - maybe some weight loss could help bloodwork? Who knows ? Maybe weight loss could reduce knee pain? Who knows? THE POINT - even if weight loss may help - how are you going to pursue weight loss, keep it off, and live a sustainable life with a healthy mindset around food and your body? Because from the looks of it - our past is a pretty good indicator that diets don’t work and most of the time - we end up heavier after we pursue a diet. In this situation, trying to lose weight for health reasons doesn’t really justify pursuing weight loss this time around. You’ll find yourself obsessing over food, feeling restricted, and in a constant battle with your mind. Do you see how pursuing weight loss will actually backfire? Do you see how it will actually do the opposite of what your intention was to begin with - which was to improve your health. But all of that doesn’t not seem good for your health. Agree? We aren’t being negative Nancies over here - we just want to give it to you straight - in our next point we will share what you CAN do to improve health without the pursuit of weight loss and rigid dieting. 2. Losing fat doesn’t improve blood work, it’s not the weight loss, it's the behaviors that come with the weight loss - moving your body, eating nourishing foods may have you see health improvements, but it’s short term!! It doesn’t work long term and there are so many negative side effects to rigid dieting. SO without the focus on weight loss here are positive health behaviors that can help - strengthening your muscles, stretching, moving your body in ways you enjoy, adding/ eating nourishing foods AND not restricting any other foods, enjoying life (having fun, connecting with friends/ family) , de-stressing, sleeping more, prioritizing your mental health, going to physical therapy, meditating, working on positive self-talk, going to regular doctor visits (advocating for yourself ie. asking to not be weighed if you don’t want to be, working with doctors that support IE/ HAES (or at least are open to it). You are not limited to this list - there are so many other ways to focus on your true genuine health without the focus on weight loss). 3. If you have been told by your doctor to lose weight to improve x health issues - Ask your doctor about what else you can do other than focus on weight. If weight loss were the “fix” to all health issues - people who do lose weight / people who live in thinner bodies wouldn’t have health issues - but as we know that’s far from the truth - you can lose weight and be in a thinner body and have any health risk/ issues a person in a larger body has and vice versa. A couple of amazing doctors to follow on Instagram who are aligned with this message is @fatdoctorUK and @drjoshuawolrich. There are doctors that stand for HAES, there are alternatives to focusing on weight. It’s breaking down the belief systems that we have been taught from diet culture and knowing there is another way to actually care for our health and there are professionals who stand behind it all! It’s not just us sharing our opinion - it’s backed up by legitimate experts and the science proves it too. So the question for you is- how can you incorporate/ add positive health behaviors into your life and challenge your doctor/ team up with your doctor to create ways in which to honor your health without the diagnoses of weight loss? Remember this is about adding to your life! Also we have an exciting announcement  - Our film is now on YOUTUBE - so you’ll be able to easily share it! You can go here to access the film and share it - at bit.ly/tblsdoc Doors close to our app The UnDiet Collective March 1st! See you next week!

Honoring fullness: We get many people who say I can’t seem to honor my fullness, I often go past being full and I just cannot seem to control myself! What is going on? These people often are allowing all food, honoring their hunger and they are doing the work so what is going on? Why does this piece feel so difficult?  There are a few reasons this could be happening and we will go through them today and chat about what you can do to take steps in the direction of being at ease with fullness and having it feel much more simple. The top 3 reasons you might not feel like you can honor your fullness is:   Reason #1: We say this all the time but it is the sneakiest part of this work - mental restriction.   What does mental restriction sound like: It's thoughts like:  “oh i really shouldnt be eating bread again”   “I’ll just try to be more intuitive tomorrow”  “I shouldn’t be hungry already!” All of these judgements can lead to overeating because your body reacts almost the same to mental restriction as it does to physical restriction. This is why people can continue to struggle even though they’re allowing “all the foods”. So what can happen if you mentally restrict?   last suppers (body is still expecting to be restricted at some point) Feeling more urgent with food (eating it all now - EVEN THOUGH you technically know you could eat more tomorrow) Consistently overeating   How can you begin easing this?   Listen to your thoughts - do they contain shoulds? What are these shoulds about? Time (I really shouldn't have to eat for a few hours), types of food (I shouldn't be eating carbs again today), amounts (1 cookie is plenty, I shouldn't have eaten 3!!) or other rules? These are then rules that you want to begin shifting even if they rule is just in your brain. If you think you SHOULD only eat one cookie that’s a rule AND ironically it’s more likely to lead you to eat more than one cookie every time because of the restriction. If you TRULY tuned in and said, I can eat as many cookies as I like, let’s start with 1 and see how I feel, if I want more I can have more. Sometimes maybe 3 is awesome, sometimes 1, sometimes maybe none! When true mental and physical permission is present you can then truly listen to your body and let your intuitive eating muscles get stronger! Reason #2: Clean plate club     You might be familiar with the term and you might feel like a veteran member at this point. People can be a part of the clean plate club for various reasons:   They were always told to clear their plate as a kid and now they fear wasting food etc. As dieters we often would plate what we were ALLOWED to have so of course we were going to eat it all, this is all we can have. Now as an UnDieter this tendency may be following you even though you are allowing more food now. You may not be paying attention at all to how you’re feeling when eating and you use the plate being cleared as a signal that you’re done   It is FINE to clean your plate but if you find yourself with an empty plate and a stuffed stomach at every meal it’s absolutely something you can look into some more. How to begin shifting this:   Dive into what the motivator is for you. Does your clearing of the plate come from childhood? Were you told to never waste food because other children were starving? Do you feel guilt if you throw food away or “waste” it by not eating it? Are you still feeling a scarcity mindset around food and your body just eats whenever food is available because of this? Are you using an empty plate as a signal that the meal is done?   Now that you’re more aware of why this is happening you can begin to question your thoughts around this. Does it really help anyone if I eat food I don’t want? Will it create less waste? How can I save leftovers even if it’s small amounts? Would this be more enjoyable tomorrow when I am less stuffed? Why do I feel like I can’t just finish this later? I could even eat it before bed if I want? - add thoughts of abundance with the foods you overeat, you can LITERALLY eat them anytime of day, yay being a grown up!   REASON 3: You are always distracted Not that you need to pay full attention at every meal and sit in silence but as dieters we often mindlessly stuffed food into our mouths that we thought we really shouldn't be eating. If you don't pay attention then it isn’t happening right? When in fact the opposite is what will actually help - TRULY enjoying the foods you are eating particularly if you’re still a little worried about eating them. As someone who may be reintroducing foods it can be easy to get stuck in a cycle of technically eating the food but kind of feeling bad about it so you just quickly eat it to get it over with.   To be able to honor fullness we need to really ENJOY food - savor it and see it for what an amazing thing it is to eat that food, instead of feeling bad about it. If you are going to eat it, eat it with GUSTO! Savor it, relish it, celebrate it! Quit hiding from the foods you’re eating. How we often typically assume french people eat, that’s how we want to eat here - no apologies, they eat the real rich versions of food and take long lunches to savor it and really enjoy it. Even though it may be a stereotype, I just can’t imagine someone knocking back a couple croissants in the pantry in france - when there is no guilt or worry about food, you can really enjoy it and therefore TUNE IN more when eating it. Also if you are savoring the food and being really appreciative of it it's much easier to notice when it stops tasting as good or when you feel satisfied. Who wants to ruin a delectable meal but feeling overly stuffed from it (all the time, being overly full now and then is completely normal). These are 3 reasons you might be consistently overeating and we hope they give you some insight into what is going on for you and how you can begin shifting it. We would love to support you even more in this work in our membership The UnDiet Collective. Doors are closing on March 1 so we encourage you to take a look before then if you've been considering it - you can learn more about everything that is included with your membership at thebodylovesociety.com/app We would greatly appreciate it if this podcast helps you at all to leave us a rating and review today - it helps others find this work. THANK YOU!

Welcome to How to Love Your Body - I’m Lauren and this is Jenna. On today’s episode we are going to be talking about eating at night when you’re alone. We wanted to talk about this because this specific theme has come up a handful of times in our community in The UnDiet Collective Intuitive Eating App.  We get why eating at night when you’re alone feels like a “habit” you want to stop. Maybe there is even some shame that comes up around night time eating - it might feel secretive and like you’re getting away with something that is “bad” and “wrong.” First, it’s not bad, it’s not wrong, and by no means do you need to guilt and shame yourself every single time this scenario happens. We want to share ways in which we can help alleviate this situation and make you feel like it’s okay to eat at night but also maybe help you get to the bottom of why this feels like such a problem for you - here are different areas you can explore that you may find helpful. 1st - What do you make “night time eating” mean? What is the energy around it? What is your experience with it? Most likely it’s coming from a place of “I shouldn't be doing this, it’s bad to eat this at night, why do I do this to myself, I told myself I wasn’t going to feel this sick again” etc - there is not only guilt but a lot of judgement. So the first step to this process around night time eating is to see it in a different light - let’s create some new energy around it, gentle, kind, compassionate energy. Can you see it as a sacred time for yourself - when you can actually have some time to relax - where you can “turn off” and mentally unload from the day. This is a time to recharge. If you love to eat during this time - ALLOW yourself to truly enjoy it. Make an empowered choice rather than an effort in trying to stop this nighttime eating. If you allow yourself and embrace this time - it won’t feel so powerful. Instead of telling yourself “I’m NOT eating at night tomorrow” - say to yourself - “I EXPECT to eat at night tomorrow.” - If I want to eat, I will eat - and I will listen to my body and give myself permission to enjoy. Here’s a little activity - Get a journal or notebook - write out your old experience with night time eating - talk about the shame, guilt, judgement, whatever comes up for you. Once you are completed with that - rip it up into tiny pieces and throw it away - NEXT - write your new story around night time eating - talk about the allowing, the enjoyment, the sacred time to yourself - write about how compassionate you are for yourself. Create a new loving experience when it comes to night time eating and hold that energy within you.. Okay now - let’s talk about some practical areas in which we can explore to help you see this night time eating in a new light --- What may be going on in your day  - Are you eating enough during the day? Eating at night is absolutely okay and if you feel like you are eating more than you’d like - this could be that you’re famished because you didn’t eat enough during the day. You may not even realize it but it’s important to ask yourself if you are feeling satisfied and full after your meals during the day without having the feeling of grazing or like you’re still hungry. At night, once all the distractions are gone - like the kids are in bed, your work day is over, and you get some time to yourself to just relax - you feel the desire to eat because you may just be really hungry!! There’s other things that may be going on which is fine and absolutely “normal”- such as emotional eating or maybe just the desire to enjoy some food and watch some tv - but start becoming aware of how you feel during the day and making sure you are eating enough for your body to feel good and satisfied! Another question to ask yourself: Are you allowing the same food during the day that you eat at night? If you only allow certain foods at a certain time of day/ restrict them at times you want - this could very much be why they feel so powerful at night. The next time you find yourself eating a night and feel guilt about - what food are you eating? Ask yourself if you would be totally fine to eat this food any time of the day whenever you want (without guilt attached) - If there is some fear around eating certain foods during the day - make it a point to purposely have this snack, meal, or dessert not at your typical night time routine - you can ALSO have it at night but let’s start adding it into your day and normalize it for you. Do you feel a sense of scarcity with this food you are eating? Do you feel like you can’t eat this food whenever you want when you want? This may give you a sense of scarcity - scarcity is FUEL for bingeing/ eating more than your body desires (no shame in this but we know this isn’t the goal when allowing yourself to eat - you’d rather enjoy this food without bingeing or feeling overly sick). This is why it’s important to come to a place of ABUNDANCE with this food and all food. If you know it’s available whenever you want and there’s no rules or restrictions around it , you may find yourself eating an amount that feels good. Another thing - Are you mentally restricting this food even though you are physically allowing it? Sometimes you think, I used to never allow this food, and here I am allowing it but I’m still obsessed. When am I going to get over obsessing? The answer is to stop mentally restricting it. This means that when you eat this food, you have neutral, non judgmental, maybe even loving thoughts around this food. Yes, you are physically allowing yourself to put it in your mouth - the second piece is to mentally tell yourself that you are safe to eat this food and it’s okay to eat this food. You make an empowered choice to eat it and move on while leaving any unwanted thoughts behind. It’s freeing! These are not rules, these are areas to explore and get curious about! No judgment - there is no timeline to this - just because you listen to this episode doesn’t mean that if you ever feel sick eating at night by yourself again means you are a failure - NO - there is no failing in this work, only learning and exploring yourself and your body. You are retraining your brain, breaking down old belief systems around diet culture, and relearning body signals. So give yourself compassion and just start with awareness and go from there. Our Body Image and Intuitive Eating App - The UnDiet Collective has been open for just over a week - and it’s been incredible in there with all the members - lots of support and love vibrating in the community! On Feb 14th at 12pm pacific, we will be raising the prices to The UnDiet Collective - it will never be this price we are offering right now ever again. So if you are wondering about becoming a member, check it out before February 14th at 12pm pacific so you can lock in at this lower price. You can learn all about The Collective at www.thebodylovesociety.com/app - there’s 3 easy steps - go to the link - click on “join the collective” - create an account with an email and password - you’ll get to the homepage on the web version and all you have to do is click on one of the boxes that say “premium” and choose the monthly or annual option - the annual gets you 2.5 months free. Also - we do want to share that starting February 15th we have our first monthly bonus which is a 5 Day Self-Love intensive - we’ve also added on a new feature in the intuitive eating app - we have a new support group called “Intuitive Eating meal ideas” - this is a place to share ideas as we know lots of us struggle with what the heck to eat! This isn't about calories or nutrition facts - mainly to share ideas on what people are enjoying. The great part - you can opt in to this group or opt out. Only if you find it helpful! Among the community support groups, there is live coaching, monthly bonuses, and much more! Simple, digestible, high value- without the overwhelm!! Go to www.thebodylovesociety.com/app - prices raise February 14th at 12pm pacific. See you in the intuitive eating app and see you next week!

Welcome to How to Love Your Body - this is Lauren and Jenna - on today’s episode we are going to be talking all about our Body Image and Intuitive Eating App that is officially LIVE as of Feb 1st, 2021 called The UnDiet Collective! We want to share the elements of the app and how it will help support you 365 days out of the year. There are 4 levels of support.  1st level - UnDiet Dailies 2nd level - Community Support groups  3rd level - Living Coaching  4th level - Monthly bonuses and guest expert speakers  We’ll share more about each level so you can get a feel for what this type of support entails.   1.UnDiet Dailies.   The intention of the UnDiet Dailies are to give you quick/ simple UnDiet action steps and tips every single day of the week. This is long term work as UnDieters and we want to make it valuable content without the overwhelm. No more feeling “behind” in a course with lots of content to dive through each week. This is about small daily action steps that you can choose to take on or not any day of the week. Here is the schedule:  Mondays - UnDiet Prompts  Tuesdays- Live Coaching  Wednesdays- UnDiet Action Step  Thursdays- Live Coaching  Fridays- FAQ Video  Saturdays- Weekly check in  Sundays- Positive Affirmation Everyday of the week you’ll have something different sent right to your phone.  How does this help? This work requires consistency and long term engagement. Meaning doing a 6 week course doesn’t cut it. Think of this work as a slow burn instead of a sprint. You want to be consistently reframing your thoughts, questioning your beliefs and learning about your body and how to best care for it in an intuitive way. That’s what these dailies will help you do! 2. Community Support Groups    This is a place where the entire Collective can build connections/ friendships and also ask any questions that will be answered by us each day. The best part about these groups is that you don’t have to have a Facebook anymore to be a part of it! How does this help? It is so important to be in community when you’re doing this work. Why? Because everyone in your real life in likely a dieter and when you’re doing something that no one around you is doing (and that often goes against what mainstream thinks is right) you can get stuck in continually questioning if this work is the right thing to do. When you’re in a community who is doing the same work with counsellors who have expertise in UnDieting and Intuitive eating you can find solace in knowing you’re on the right path. 3. Live Coaching    You’ll be able to submit your questions through our intuitive eating app and we will be going live on Tuesdays and Thursdays to answer your questions. They will be housed in a group called “Live Coaching” so if you can’t watch it live you’ll be able to go into this group and have access to all the live recordings - we will have the questions that are being answered in the post and what time they are being answered so if you don’t feel like watching the whole thing you can skip to the questions you do want to watch.  How does this help? Getting your questions answered in real time can be so helpful. Your counsellors are in the group every weekday answering your questions but a typed answer can only provide so much information. When we can interact and talk things through this is when we can share more of the nuance and complexities of this work! Getting this twice a week will be hugely beneficial in moving your forward to being a confident UnDieter.   4. Monthly Bonuses and Guest Experts    Every month there will be a unique experience such as a 5 day intensive, Exclusive Workshops, Guest expert speakers, and more! The month of Feb we will be doing a 5 Day Self Love Intensive starting Feb 15th-19th.  How does this help? Diving deeper into 1 specific area of UnDieting every month will give you the depth needed to transform your relationship with food and your body without being overwhelming. We can’t all dedicate hrs every week to this work but once a month you can choose to spend a little more time and attention on a specific workshop, guest speaker or intensive that will give you a boost forward on your journey to becoming an UnDieter. The great thing about The UnDiet Collective is that the more it grows, the more value will be added. We will be able to hire more Intuitive Eating Counselors and guest experts to help support you and the entire Collective !  We can’t wait to work with you and remember there is no commitment in the Collective. You can join monthly and cancel at anytime or join yearly at an even more affordable price. Go to thebodylovesociety.com/app for more information on the collective and we will see you in there!

Welcome to How to Love Your Body - on today’s episode we are going to be talking about WEIGHT. Yes, a topic that brings up a lot of controversy due to so many intertwined beliefs that have been created from diet culture, self worth, value etc…  We get why this would be such a tender topic and we also want to address it head on as we had a lot of drama this past week after posting a couple different posts on Instagram on @thebodylovesociety    We are going to go through 2 common misconceptions around weight and also share how to shift your mindset in order to see weight in a different way and have it all - wellness and freedom.  Common misconception #1 - Losing weight is an accomplishment  The reason losing weight, fitting into your “goal weight” pants, and posting a before and after picture on social media are not accomplishments is because it still puts ALL the focus on your body - all the focus on weight loss, all the value as a person into the size of your body. It still focuses on thinner is “better.”  This could come off as harsh to some but we really advocate to stop making weight loss an “accomplishment” or “compliment” - weight loss is not a good or bad thing - but what is toxic about it is when humans feel the pressure to constantly change their bodies to fit society standards and to feel worthy. You already are worthy no matter what body you live in! No one is better than another due to a body size.  It’s important to stop making weight loss something to accomplish and instead celebrate all bodies at any size. Weight not being an accomplishment doesn’t mean you can’t do all the things you want to do to feel good in your body like - move in ways you enjoy, eat in ways that feel good without restriction - you can still honor your wellness without it being about weight loss - (and yes you could lose weight / or not and that does not matter your body is going to do what it’s going to do) - the focus is how you feel in your body - that can be an accomplishment. The feeling, the positive health behaviors that feel good not forceful, NOT the number on the scale or the size on your pants.  Striving for a certain number on the scale with strong attachment to the number (and obsessive behaviors that go along with it) is mostly likely a number / size that isn’t sustainable - this means you may work really hard and feel “accomplished” because you lost some weight - and everyone is noticing, complementing, and congratulating you - yes, that may feel great - super validating - why wouldn’t it!? - BUUUT - what if you gain the weight back? What happens to the accomplishment? Compliments? And congratulations? They go away! An accomplishment is not something that can be taken away from you - like graduating from a school, course, or program. - Once you graduate you can't undergraduate - no one is going to say congrats and then take it away in the future - weight loss is conditional to get a congrats - it’s ONLY if the number on the scale goes down and ONLY if you look thinner - if that changes - people get silent.  What’s the shift: Un-attach yourself from a certain size / number on the scale - What would you like to accomplish without it being about or number or size? What makes you feel good? We aren’t trying to take a sense of accomplishment away from you - we want you to feel accomplished in ways that serve you - such as: “I feel so accomplished that I’m not dieting anymore and I’m eating intuitively.” “ I feel so accomplished that I made it to the top of the mountain, it felt so enjoyable to hike with my friend and move my body!” “I feel so accomplished that I added some veggies into my week with a new recipe I enjoyed.”  “I feel so accomplished that I ate a delicious scone with my coffee for breakfast and for lunch I naturally craved and wanted a delicious chicken salad with all the things on it.”  See how this doesn’t have to be about weight AND it can still be about wellness and feeling good - while still enjoying french fries donuts and pizza too of course! THAT is wellness without the obsession. And it doesn’t focus on making the core accomplishment about weight loss. Wellness and freedom!    Common misconception #2 - Losing weight for health is different than losing weight to be thinner  We get this a lot - but what if I NEED to lose weight, what if I want to lose weight for health reasons? The reason we say that losing weight for health reasons vs because you want to look a certain way doesn't make a difference is because of biology. Whether you are restricting food, working out more and pursuing weight loss because you feel you need to for your health or because you want to look thinner, your body reacts the same. Slowed metabolism, food preoccupation, binge eating etc. Your motivation, however “wholesome” does not change the effectiveness or lack thereof of pursuing weight loss. Particularly if you’ve been pursuing weight loss for a long time already - reflect on how that has gone… that’s how it will continue to go if you are focused on the weight.  Also it is nearly impossible to separate diet culture from your desire to lose weight even if it is for health because we’ve been told our whole lives that weight loss = health which is often not the case. This is not to say you cannot work on feeling better and improving aspects of your health! Take on health behaviors that feel enjoyable to you, like adding nourishing foods, moving your body, sleeping more, resting, reducing stress, having more social connection - this can ALL improve your health whether weight loss comes along with it or not.  One thing to mention that speaks to this misconception - @haesstudentdoctor shared on her instagram stories the other day that a new CNN article that promotes weight loss which is getting a lot of attention right now -- it was saying that losing weight does improve health (you can read more details on her page), HOWEVER the people who they studied were people in larger bodies and people in smaller bodies - who have always been THIN!! Not people who have lost weight and their health improved. Why don't they study people who have lost weight? Because they cannot find enough people who have lost weight and kept it off. Does this not speak volumes?? Yes higher weight does have correlation with certain health issues but that doesn't mean that all people at a higher weight can lose the weight and then have the same health correlation as someone who has been thin their whole lives.  The correlation of health issues with higher weight Also does not consider weight cycling, weight stigma and fatphobia which have all been shown to affect health negatively. In other words, the science behind weight loss being the answer to health is highly distorted and not something you should hang your hat on. Moral of the story: take care of the body you have now and stop focusing on the weight if you want to actually improve your health!! To wrap up --- we would love to share about the UnDiet collective because we GET that weight is a really hard part of this journey and in the app we have a specific support group for this. The weight concerns support group is separate from our main community so you can share freely (and respectfully) about your concerns and struggles, get coaching on how to move forward AND if you are not wanting to talk about weight or hear others struggles in this phase of your journey you can opt out of that group. This allows you to do the work you need to do to heal without unnecessary triggers.  The app is open in less than a week!! Be sure to register to get all the details once it’s available at bit.ly/tblsappwaitlist See you next week when the app and documentary are up and running! We can’t wait!

4 Common Barriers Preventing You from Becoming an Intuitive Eater Hi Welcome to How to love your body. I'm Lauren McAulay and this is Jenna Free and we are intuitive eating counsellors from The Body Love Society and the app The UnDiet Collective. This podcast is for you if you are working to take action in becoming an intuitive eater and undieter instead of just constantly learning about it and listening to 100652 interviews. This podcast is brought to you by our NEW intuitive eating quiz that you can take at bit.ly/undietquiz Take the quick quiz to know what your barrier is in the way that you’re tackling this journey. Lets dive in to todays episode. We are talking about 4 barriers that can hold people up from finding food and body freedom. We are talking about the WAY that you’re going about it. UnDieting is SO different than dieting that we really need to tackle it in a different way and this might not even occur to a dieter because its just the way we think! 1. The first barrier is: Consistency and Longevity This is the #1 thing that gets people stuck in limbo, not dieting but not getting to where they want to go (feeling like food is easy and theyre at peace in their bodies). Where dieters get stuck: We’ve been used to hard sprints and then falling off the wagon. Think 30 day challenges, having a personal trainer for 3 months or starting weight watchers with all your efforts just to quit a month later. This is NOT the energy that will work in becoming an intuitive eater. The way you need to tackle this work is to truly understand that this is the rest of your life - don’t obsess over this thinking you’re going to crack the code in 2 months, everything will be perfect and you can then stop thinking about it at all. It’s a slow burn. It’s about daily, small steps forward.  You NEED the time to explore what works for you, to dive deep into the mindset work and to let time reveal to you where your struggles are and what you still need to work on. If you go too hard too fast you will burn out, think - this doesn’t work and move on, probably back to another diet and that is the last thing we want for you. So the next time you’re freaking out about this not happening fast enough remember - I’ve got the rest of my life to continue to work on this (of course it gets easier with time and you’ll master certain things but there will always be something you’re working on especially when it comes to mindset).  Also reflect, am I doing something daily to get me to where I want to go? THIS is a key component of this work. 2. The second barrier is: Community This is a lonely road to take. I’m sure you’ve noticed that, everyone around you is counting their points and talking about how they need to be good today --- and you’re pulling your hair out.  Here’s why this might be holding up your progress. When no one around you gets it, and might be actively pushing against or disagreeing with what you’re doing it’s difficult to be confident enough in what you’re doing to move forward. If you keep thinking - am I crazy? Is this not the right thing? Maybe I should be doing that program with my friend, look how good she looks? It keeps you in limbo. You need a group that GETS IT. People who can reassure you when it’s tough and celebrate your wins because we KNOW what a win it is to be able to have cookies in the house and not eat them all the first day. Community will give you the time and space to build up your conviction enough to be able to set and hold your boundaries with the dieters around you. So if you are feeling in limbo or are often questioning what you’re doing look around you - do you have community to reach out to and get support from? 3. The third barrier is: Action (or lack there of) Information overload is a HUGE trap that UnDieters can get stuck in. Dieting taught us just learn all the things, know the foods to eat that are good and bad and you will master your body! This is not how Intuitive Eating or UnDieting works and it’s why we’ve worked with many clients that have been working at this for a year or more but it’s still not clicking, it’s all just information in their minds. They GET IT and want it but it just isn’t translating to embodying this work and living an intuitive life. You need to start taking action and implementing this work into your life. But that can be really hard when you read a 200 page book, love the info but then think - wait, where do I even start?? If you’ve been at this for a while ask yourself - am I stuck in information overload where it feels like I’m progressing but then when I’m done the book or even listening to a podcast I don’t actually take much action and then I’m back where I started… Taking one small action is going to be worth more than ALL the IE knowledge out there.   4. The last barrier is: Affordability This one is less in our control and more of a logistical barrier. But hello, one therapy session can be upwards of $200… and one session is amazing as we are strong advocates of therapy but one session isn’t the end of all your healing and transformation.  If this has been a barrier please know it’s not just you, privilege is a big part of this work. Yeah if you can afford to work with someone privately that’s amazing and is such a big help (but even then it’s usually 50 mins a week, where does your support come from the other 167 hrs a week). So if you are working with someone 1:1 that’s so great AND you may be searching for some kind of support on the other 6 days you aren’t with your coach/ therapist.  If you aren’t working with someone 1:1 / some group program because it’s just too much to invest - that’s okay too - there is something out there for you that will take care of this barrier. Something we are working on!    This is why we wanted to create this quiz “Find the 1 ingredient you're missing that will make Intuitive Eating easier.” This will help you get to the bottom of what the number one thing is that will help you in your process with Intuitive Eating and UnDieting. Once you take the quiz and get your 1 ingredient, the quiz will give you action steps on how to keep moving forward. You can take the quiz at bit.ly/undietquiz Reach out and let us know if you have any q’s- follow us on @theundietcollective if you haven’t yet.  See you next week! 

Welcome to How to Love Your Body on Today’s episode we are going to be talking about how to tell if you are listening to your body or listening to your head. There are so many tiny nuances in IE and this is one of them. This is actually a really important distinction between the two. Yes our body and our brains come together and make decisions - so really we are using both when choosing what we want to eat.  But if we skip our body's input when choosing food that is when we most likely hear “I’m so full, why do I always do that, I’m allowing all food but this doesn’t feel good.” Of course there is nothing wrong with any of that - you can be full, it’s okay if you “do that”, and it’s also okay not to feel good - yeah it’s not comfortable but it doesn’t mean you're horrible and a failure.  Lauren's story:  So we talk about this often but really how this came to be is that I experienced this first hand just a couple of nights ago- I kinda had an off day with eating, I ate enough but it just wasn’t as satisfying because xyz and all the things that don’t really matter - when it came to dinner time - I was feeding the kids and also sitting to eat myself and although I was eating something I enjoyed my brain was grazing. I was wondering if I should eat more of the same thing or get something sweet or when the kids go to bed to make myself another snack or something - I was searching and searching and was quite annoyed because this isn’t something that usually happens to me after dinner - usually after dinner I feel complete - I’ve eaten enough that satisfies me, i get the kids to bed, and after that I usually have some chocolate or ice cream and that feels great. So when my “typical” night wasn’t happening - I was annoyed! I was checking in and asking myself what I need? If I need to go eat something sweet right now - just go and do it. I can also have something after the kids go to bed - I was allowing but it still didn't feel “right” - I was in my head. I also realized that i was feeling a little off that night - I was home with the kids alone - I was feeling certain emotions about certain things - which is fine - and then I was like okay well maybe I’m feeling some feelings and I just need some food to comfort me - I then said, okay well if you need to eat that’s fine - go ahead and do it! There’s nothing wrong with that - I was giving myself full permission to do whatever I needed to do - and then I asked myself how does my body feel? And that was the shift right there. I literally felt myself drop from my head into my body. I realized all the chatter was all going on up in my head. I wasn’t considering my body at all. When I dropped into my body I could tell that I actually felt content and wasn’t actually hungry - I still gave myself permission to eat whatever I wanted / emotionally eat if I wanted to but since I was back in my body I realized eating something wouldn’t “fix” anything - because I wasn’t actually hungry - it would have not made me feel good in my body because actually my dinner was satisfying and filling.  This may seem like a story that has an intention of getting yourself not to eat something - that’s not the case here - because later when the kids went to bed I went and got an ice cream because I was ready for it (taste buds and body!) So why share this - I felt the shift between my head and my body so intensely - like it was a visceral AH HA moment that I was like “ohhhhhh wooooow I didn’t even realize how stuck I was in my head” - dropping into your body is so important when Intuitive Eating…  Jenna’s story:  I vividly remember one time when I was at Starbucks - of course and I was in line (pre pandemic) and I was waiting thinking … ugh I don't feel like a coffee but I want one,,, and I was debating if i should leave or stay. Starbucks is my favorite and I did want a coffee but it was like my body was screaming at me, no thank you that would not feel good. But I stayed in line, my mind thinking hmmm what's going on here and then when I thought of an iced coffee my body was like yes ok I can get on board with that.  I was hot. I was too hot and thinking of a coffee made me feel a little ill  but when I switched it to an iced coffee in my thoughts my body eased into it. This work is so intangible in so many ways so these stories might sound like we’re being imaginative but my body literally leaned into it when I thought of an iced coffee and my stomach felt queasy when I was thinking about a latte.  So here are 3 steps to drop into your body and not live in your head when choosing food/ eating food.  Step 1: Pretend like there’s an off switch and from the head up you turn it off - it goes dark - and from the neck down you have an on switch - and the light is on - you are only focusing what is going on from the neck down.  Step 2: When you are choosing to eat / want more of something / feeling grazy - instead of listening to your thoughts - ask your body some questions.(Remember your head is “dark” the switch is turned off - you can’t be in there for the time being ) - Your body is the only thing powered on-  What sensations do I feel in my body? What is my stomach feeling like? This step it to get aware of what’s going on in your body and how you are feeling.  Step 3: Pretend as if you are eating the food you want - imagine tasting it. Imagine what it would feel like in your body - do you have a sense of - yes that feels good or hmmm I don't think that will feel great. It doesn't matter what you choose to eat! This is just getting you to really tune into your body.  Can you relate to saying -- I just can’t have X in my house - I can stop when I eat other things but X is impossible for me - We’d have to question that - next time you eat this thing - go through these 3 steps and drop into your body while eating them. Before/ during/after you eat - DROP in and see what comes from it!  Keep reminding yourself of the 3 steps and use it as gaining more awareness - it doesn’t mean this will make you eat less - it may mean you want to eat more! It can be anything! Also, you can absolutely choose to eat something even if your body is saying im full - emotionally eating is absolutely acceptable too even if your body doesn’t want the whole pint of ice cream - if you choose that - it’s okay!! This is about helping you make empowered choices - instead of being unaware - you get to have full awareness of what is going on in your body and your brain and make the choice - and whatever that choice is - is YOUR choice.  Our app, The UnDiet Collective launches in the app store on Feb 1 ! We can’t wait to share it with you - we’ll be rolling out more details in the next few weeks but think easy access to intuitive eating, body image, mindset, and community support at the tips of your fingers - OFF Facebook, that gives you small actions steps and tips without making it overwhelming or confusing. It’s a one stop shop for all your needs when continuing the process in becoming an UnDieter - not to mention it’s affordable and high value.  Get on the waitlist - bit.ly/tblsappwaitlist  and follow us on instagram @theundietcollective to get an exclusive offer on Feb 1 only for those following this account.

Hello and welcome to How to love your body, welcome to our first episode of 2021! Today we are talking about new year’s resolutions why we keep doing them even when they don’t work and what we can do instead! 1. We’re sold the idea of a fresh start when the calendar turns to January, we think things will be different this time, the things in our life we don’t like will shift and we will be new people! (Also being told that weight loss is life changing doesn’t help) The first step here is just realizing this isn't true. The best way to do this is to look at your own evidence. How have the new year’s of your past been? Were they profound shifts that gave you a new life every year? Probably not. … And there isn’t something you haven't figured out yet that will make it different. It’s just that a change in the calendar year doesn't actually have an effect on anything at all. If you want to make changes in an area of your life, just do it when you want to do it. No need to wait for new years. This just leads to the whole “Ill start again on Monday effect”, especially when it comes to dieting, new years is the ultimate Monday. This leads people to having a last supper for ALL of december with the promise of a fresh new start on Jan 1 ! This all or nothing thinking is not helpful. Step 1 in getting out of the new years resolution rut is to stop giving January so much significance! 2. The New Year seems like a good time to get motivated and dive into something that gives us purpose and feelings of success. This is a HUGE driver of why people continue dieting long after it feels good and we trudge through even with all of the negative side effects. With a lot of people we work with . they share that not dieting just feels complacent, it’s boring, it’s stagnant, it can feel like giving up or letting yourself go. We are used to drama and so called accomplishments when it comes to what we eat and what we weigh. This can be addicting even when its negatively affecting you.. The key here is to foster these natural desires of achievement, success, progression and purpose into something more worthwhile (and effective).  This doesn’t mean shifting one obsession for another but having something you’re working towards or working on can give us so much energy and excitement. For Lauren and I that definitely shifted from dieting to this work. Instead of feeling like I always want to improve and be working on my body, I have this amazing work to continue getting better at, to share new things and create new things for you and it does give me a sense of purpose and progress that dieting used to (but in a much healthier way). What about finding that for yourself this year? What is something you want to work towards that takes effort and time? It can be simple like learning to play the ukulele or learning how to knit, it could be starting a business or going back to school. Whatever it is, pick something that sounds exciting to you, makes you want to keep working at it, and gives you joy and a sense of accomplishment as you continue to work towards something. 3. Most resolutions are fear based/ have a fixing energy. Our society runs like this so this is how we make resolutions - media tells us to buy this and buy that to fix these things about yourself so that is how we tackle resolutions. That never works long term - so we are motivated to make a resolution from a sense of lack and needing to fix something that is negative about ourselves but this burns out quickly.  You can still do something new in the new year without it being about fixing, instead it can be about self exploration and adding good things into your life. A great new resource we have for this is our UnDiet January Calendar, it gives you one small thing to do each day to work towards being an UnDieter. It includes intuitive eating, body image, self care and gentle movement.  You can grab that at bit.ly/undietjan  PS - We started a new instagram account for our upcoming app called The UnDiet Collective so definitely come join us on there! - this is also where you can watch the trailer for our upcoming documentary called Behind the Before and After!

Today's episode is a replay on Improving your body image. We go through the different areas of body image and many tips on how to work through the struggles. If you want to specifically work on body image we tackle this in our app called The UnDiet Collective.

Welcome to How to Love Your Body - on today’s episode we are going to bring it back to the basics and talk about What is Intuitive Eating? We want to share the 10 principles with you that were created by Evelyn Tribole and Elyse Resch - These are amazing principles! We also want to share that there is more to these principles in this work. In the work that we do at the body love society we use two terms, UnDieting and intuitive eating. In essence they’re really the same thing, getting away from dieting and listening to your body so you can take great care of yourself without the focus being on weight. At the core it’s really about thinking in a new way that is based on science, compassion and sustainability. A life of wellness that isn’t fuelled by diet culture’s obsession with thinness. The reason this is important work is because it can be so easy to live in diet culture, diet decade after decade, have it not work long term, feel like a failure and keep going around and around in the diet cycle without ever KNOWING there’s another way, without questioning if this is actually damaging our bodies and mental health. That being said - what is intuitive eating? It is the base of our work so it’s important to talk about. Intuitive Eating is a concept by registered dietitians Evelyn Tribole and Elyse Resch, first published in 1995. They put it together into ten principles and laid it out so people understand it but it TRULY is intuitive. Many people do these things naturally if diet culture didn’t mess them up too much. So it is a naturally occurring way of being but Evelyn and Elyse put it together beautifully so we can all benefit from it. The 10 principles of IE are: Reject the Diet Mentality (THE MOST IMPORTANT!) Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating. 2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food. 3. Make Peace with Food Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt. 4. Challenge the Food Police Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.  5. Discover the Satisfaction Factor The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.” 6. Feel Your Fullness In order to honor your fullness, you need to trust that you will give yourself the foods that you desire.  Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.  7. Cope with Your Emotions with Kindness First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion. 8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity. 9. Movement—Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. 10. Honor Your Health—Gentle Nutrition Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.  The only downfall of this way of laying this work out is that dieters come to this work looking for a solution but since they think like a dieter they can often turn the 10 principles into rules which results in not being an intuitive eater but instead following the “hunger fullness diet”. THIS is not food and body freedom, which is our ultimate goal for the people we work with. What we do is build from there with a LOT of mindset work, nuance and action steps so that you can begin implementing this work and not just LEARNING more about it. If you KNOW intuitive eating is right for you, you love the idea of food and body freedom and you have all the KNOWLEDGE, you just don’t know where to begin or you’re feeling stuck, you are not alone and this is what we want to help with in the new year! To get the details first when our app is released on Feb 1 you do that at bit.ly/tblsappwaitlist  We will be sending out ALL the details about this soon! (Think MAXIMUM support for minimum cost) our goal is to make this work accessible to every single person who wants it! Hope you can make the best of this tough holiday season and we will see you on January 5th for our first episode of 2021! (We’ll be reposting a popular episode next week).

Welcome to how to love your body, on today’s episode we are talking about nutrition knowledge. One thing people comment to us often is “shouldn’t people still know about nutrition though? Isn’t it important to know what’s in your food etc”? And in theory yes that would make sense. But let’s look at how things are right now. As a dieter how much nutrition “information” do you have? Do you know a lot about food, what’s “healthy” and what is “best” to eat? And how has that been for you? Has it helped or just complicated things and made it so confusing? If you think you need to teach a dieter or past dieter anything about nutrition you haven’t been a dieter. We know TOO MUCH! We know about calories, macros, what’s healthy, best options, ingredients to avoid, ingredients to add….. And it’s brought us here. To a place where we can’t just eat, everything is a mathematical and nutritional equation. A lack of nutrition information is not the problem. If KNOWING what were supposed to eat fixed things we wouldn’t all be here right now. As an intuitive eater, the majority of the time, it is best to step away from the so-called nutrition knowledge and into your body’s knowing. None of us need to be told it’s good to eat fruits, vegetables and a variety of foods from all the food groups. We KNOW THAT! What we do need is a complete transformation in how we think about food, how we relate to it, and how we use it. Food is not just fuel, food isn’t medicine, food is something we need to live, it can be fuel and it can be nourishing but it’s also social, enjoyable and even emotional. These are the aspects of nutrition, food and eating that we need to focus on when coming out of being a dieter, not more information. Here are 3 things you can do in order to honor the nourishment of food while working on food mindset: When you are working on allowing all foods, do just that allow ALL foods. Broaden your view of what this means. Many people just think of the foods they didn’t allow before but allowing all food can also include fruit, veg, and any other foods that feel “healthier” to you. You can also experiment in eating them in ways you didn’t allow yourself before, like with butter or on a dessert etc. Just begin exploring all foods, this is a great step in making food neutral, realizing there is a place for donuts and there's a place for salad and it’s all wonderful. When people feel crappy on this journey (these phases are absolutely normal) the reaction is often - now I want to go back on a diet, this feels crappy right now. Get out of that all or nothing thinking and ask yourself, what can I add into my meals that would FEEL good? Don’t be afraid of nourishment now that you aren’t dieting, its not either diet and be perfect or eat donuts and pasta all day every day forever. You can have it all. AND you don’t need to know anything more about food other than variety is lovely so you can get a variety of nutrients. Understand that your body doesn’t process food in 24 hr increments. Diet culture teaches us that each day needs to look a certain way and everyday needs to look the same.  Get x amount of fruit a day, x amount of calories or x amount of macros. THAT IS NOT HOW BODIES WORK. There isn’t a reset button that gets pushed at midnight. Think of nourishment on more of a weekly or even monthly basis. Get a wide variety of foods in overtime, it doesn’t all have to be today! Some days I eat very few fruit and veg and other days I’ll eat more and it’s all good! These three things will allow you to be more flexible and easy going with your food while also getting variety and nutrients in!  This is really just about trusting yourself and your body and knowing that there isn’t some magical combination of foods or way of eating that will make everything amazing. It’s just food. You got this. Your body knows so much more than you give it credit for. Listen in today and honor that amazing body of yours - including rest and doing things you enjoy! Be sure to grab our free Separating Weight and Wellness Workbook, this will help a lot with finding flexibility in your eating and nutrition. You can grab it at bit.ly/wwworkbook

On today’s episode we are going to be talking about how to avoid the New Year, New You diet talk and not get sucked into the messages about losing the “quarantine weight for 2021” and all that BS. People already have a lot of feels around 2020. It’s be a rough year. And yes, many people have already shared that it’s been even harder with food and body image because of quarantine, stay at home orders, etc - being totally out of your normal routine. When you aren’t used to being home all day it definitely can bring up a lot of food and body stuff. And even if you haven’t been home all day because you’ve been able to work as an essential business / reopening of businesses - food and body image are still a challenge of course!  We want to shed some light on this topic because you better believe that diet culture and all people who have a business rooted in diet culture will be coming after everyone now that the new year is right around the corner. They will start to bring up pain points such as “the quarantine 15” as a tactic to drag people into their latest diet program.  You know the drill (eye roll) - we’ve all been through many holiday seasons and new years and the marketing from diet culture starts to get absurd. And we’re over it.  So how can you avoid the predictable messages that diet culture is going to start spewing at us.    We can’t stress this one enough - we say it often so you’ve most likely already done this but if you haven’t - time to clean up that social media / time to tighten it up and get rid of accounts that send you a message that doesn't align with you. Even if it’s friends who are sharing their own diet plans for the new year - unfollow and be done with it. If you scroll through your social media and you feel worse than when you started scrolling - let this be a sign to you that you have some clean up to do. Also, make sure you give yourself some time away from social media - we all can get caught scrolling through the bottomless pit where you swear you tell yourself you’re just going to look for a few minutes before bed and two hours later you're still wide eyed and mesmerized by the screen - we know we’re guilty of that! No matter how feel good/ positive you make your IG - being on it too much can have a negative effect too. Listen to your body. Ha, you knew we were going to say that! :) Predict the future! We know you may feel the slightest bit of temptation to diet - it looks so shiny - like it will solve all your problems if you just lose a little weight and you tell yourself after your quick little diet you promise you’ll go back to IE - We understand the desire - and you aren’t wrong for it - but seriously - we’ve always known until now that there’s no way to predict the future unless you’re talking about going on another diet - you can ABSOLUTELY predict what will happen if you go on another diet - even if it feels harmless and it won’t be too long - you even promise yourself that you’ll try not to restrict too much - you know whatever makes it sound like it will be different this time - but the thing is - no matter what - it won’t be different. A diet is a diet is a diet - and as we preach all the time - diets don’t work. SO - do a little prediction - write out what will happen if you did decide to go on a diet. Write out how you prepare for the diet that starts Monday - does it involve having a last supper? Most likely. Does it involve grocery shopping and stocking up on all the “clean” food that are “allowed” on this diet - most likely. And there won’t be any of your favorite desserts of snacks in that shopping cart - that’s for sure. You know the deal. It will last x amount of days before you feel miserable about it and you inevitably binge and you tell yourself you’ll start again on monday but before then you’ll just eat whatever. Does this sound familiar? It does to us! We did it too! So do your own future prediction and see if it’s worth it to go on another diet. This isn’t to shame you or tell you what to do - by all means you can go on a diet. We don’t recommend it but you can do whatever the heck you want!! But this will be a great reminder to you that you know exactly what will happen. Now that you’ve predicted the future regarding what will happen with the next diet you might feel tempted to try - NOW - let’s think of all the possibilities that could happen if you block out all the New Year diet messages and stick with Intuitive Eating and UnDieting -  This is a different approach for you possibly? You may be years into IE or this may be your first Holiday season in IE and either way that’s great - You’re here! Although it isn’t an easy prediction like dieting - Imagine what it would be like to work through food and body image challenges? Work though the mindset shifts? We already know a diet would bring us to a bad place fast - but what about UnDieting? What are the possibilities with UnDieting? What kind of relationship do you think could be possible with food? What about the relationship with your body? There is so much possibility! Things like freedom and peace around food and your body. A clear mind that doesn’t think about food all day. Being kind to your body. Feeling good in your body. We aren’t saying it’s easy but we are saying that sticking with UnDieting gives you a life that is free from diet culture. It allows you to be you without forcing yourself to fix something or look a certain way other than what you already look like. So, what possibilities can you think of that excite you? That gives you life? That makes you feel good? STOP IT - here’s a quick redirect - the second you see or hear any diet culture - literally say STOP IT outloud and redirect your brain, your eyes, your ears to something else. Don’t even allow that negativity into your life - say STOP IT and imagine a big stop sign or a brick wall or a protecting shield - or anything you come up with. When you hear STOP IT - what do you visualize? The first thing you thought of - go with that. STOP IT, visualize, and move on. If this is a person who is talking to you - it might come off as rude if you just scream STOP IT in their face lol but yell STOP IT in your head and visualize your sign and simply redirect the convo to something else. Don’t give any energy to it. If it continues - you can be firmer and say “I’m trying this thing, where I don’t talk about dieting or weight because I realized how much it was affecting me, so far it’s been so great.”  There are so many things but really what you can do is protect yourself. Expect all the diet crap to come at your hard - get it out of sight as best you can. For the diet culture that does slip through the cracks - do your best to redirect it and move forward - and keep reminding yourself that you know what another diet with bring you (misery) -- but you can look forward to what UnDieting can/ will bring you if you keep doing the work. There is freedom in this work. There is no freedom in dieting. You deserve to give yourself all the possibilities of UnDieting 365 days and year and not let a holiday season tell you otherwise.  In the new year we will be sharing the trailer for our documentary called Behind the Before and After  - to get it first, be invited to a private online pre screening of the film AND to enter to win 6 month of UnDieting support go to bit.ly/btbagiveaway

Welcome to How to Love Your Body - today we are talking about a concept that was created by Byron Katie - it’s all about questioning our thoughts and figuring out who we would be/ what would we feel like without the thoughts that cause us misery and suffering. This relates perfectly with our thoughts about food and our bodies.   It’s about questioning these thoughts and asking yourself if they are true. A big reason humans endure so much suffering in their thoughts is because they think things “should” be a certain way. It’s most likely because we were taught it should be this way or that the person next to you is doing something so you think to yourself that it should be this way for you too. This happens in all areas of our life - by this age I should have this and be this … I should look this way, I should eat this way, I should, should, should… it’s all a bunch of shoulding on yourself -- so how can you stop shoulding on yourself?    Let’s dive into a few common thoughts that may hold you back from truly being able to live your life as an Intuitive Eating and UnDieter.  1.Who would you be without the thought ...I need to lose weight?  Is the answer peace/Freedom? If so you most likely aren’t suffering because you actually “need” to lose weight - you are suffering because of the THOUGHTS that you have. So what to do? Question these thoughts and shift them.    Is it true you really need to lose weight? According to who? Is it that you need to lose weight or is it the pressure from society to meet certain standards to look a certain way? “I need to lose weight” has no depth - it is an empty “requirement” - how much weight do you need to lose? How can you actually put a number on it ? A lot of our “should” thoughts are completely random and we plucked them out of the air (or picked them up from what someone said) and decided they were true.    The truth is we can’t control our bodies - we can’t decide that x amount of weight “will be the answer” - it’s not about pursuing weight loss.    It’s about listening to your body and letting it do it’s thing. It’s about living a life without rigidity and obsession. It’s about doing things that feel good to you - your body will land where it’s gonna land regardless, it will ebb and flow throughout life -  Who would you be without the thought...I shouldn’t eat that?   Is the answer at ease with food? A person who can just eat what feels good and move on? If so you most likely aren’t suffering because you actually shouldn’t eat that - you are suffering because of the THOUGHTS that you have. So what to do? Question these thoughts and shift them.    What if “eating that” is the very thing that is actually best for you and your body? What if eating that cookie will give you pleasure, joy, and a clear mind that isn’t filled with restriction. What if allowing yourself to eat what you want gives you a sense of empowerment which turns into listening to your body and finding a natural balance? what if you naturally eat a variety of foods with all different levels of nutrients that feel good to you? Without the thought “I shouldn't eat that” you can be free and at peace to trust your body and live your life. Who would you be without the thought...If I gain weight I’ll be unhealthy/ or if I don’t lose weight I’ll be unhealthy?   Is the answer at peace in your body? If so you most likely aren’t suffering because you actually will be unhealthy if you gain weight - you are suffering because of the THOUGHTS that you have. So what to do? Question these thoughts and shift them.    What is healthy? What is unhealthy? Can you really be one or the other? When does one cross over and become healthy? When does one all of a sudden become unhealthy? There is not one way to define health - anyone can be on any part of the health spectrum at any size - and not one person is the same. What about the cases that you hear when someone obtains “perfect” health as in - always eats balanced/ in moderation, worksout daily, and is in a “normal” weight range - these people are not exempt from diseases or sickness. Someone living in a larger body can have great health - bloodwork is all in the normal range, heart health is on point, and no other diagnosis. So how in the world can someone say, If I gain weight I’ll be unhealthy - is that really true? There is scientific proof that this is not the truth. Anyone’s health can be anything - and we only have so much power (honestly very little in the scheme of things) over our health through our actions  - yes we can participate in positive health behaviors - that’s great. And even then we can’t control the outcome.    We can let scary thoughts run our lives - control us in ways that feel suffocating - and such a healing thing to do for yourself is to learn to question these thoughts and realize - actually, THIS is the truth!    So when these thoughts start to come up - ask yourself - who would I be without this thought? If you uncover a feeling of peace/ freedom/ or any other feeling that feels good - you can automatically uncover that it’s the thoughts that are causing all this uneasiness and stress. Not the actual thing you’re worrying about. Thoughts are powerful and so are we - so it’s important to not believe every single thing we think and hear - and since thoughts are so powerful - shifting your thoughts to something that feels better will allow you to live a life that feels manageable, more enjoyable, and with less suffering.  All this is easier said than done - but it can be done!  Practice and see what comes from it. :)  Reminder that you can get our Separating Weight and Wellness workbook. - get it here. bit.ly/wwworkbook  

Welcome to How to Love Your Body - On today’s episode we are going to be talking about why balance isn’t the answer. It seems to be a common misconception you can stop dieting and just be balanced - what a healthy and sensible answer to our food issues! This actually is just another way to control. When you think balance you may think - never eat too much or little. Instead of restricting the dessert, allow yourself to have a little. Eat but make sure you “watch what you eat.” It may not be extreme restriction because you are allowing but it still is all about limitation - and limitation - and forcing yourself into a perfectly balanced place will still cause bingeing. Obsession. And we can bet there isn’t that feeling of freedom around food. Trying to force yourself into balance isn’t food freedom - it’s dieting. Diet culture is getting sneakier -  they sell a “gentle” diet and call it balance. If humans could just limit what they ate and find “balance” - that means diets would work - but scientifically we know diets don’t work.  Pursuing balance is actually counterproductive. It is still a form of restriction - causing you to retaliate against the rules, keeping in that screw it attitude when you mess up. We know - you may be saying, but I want to feel balanced with food. I want to be able to allow all food and give myself unconditional permission to eat and I also want to care about my health - I want to eat nutrient dense food I want to eat the rich pasta dish and the salad. I want to eat veggies with some of my meals and eat the dessert.. Isn’t that balance? How do I achieve this?  Balance is a great place to land and that’s where we feel we live and many clients we have worked with have ended up. NOTE: Balance is not something that is now perfectly in the middle. It’s not a forced place where you are never too full or never too hungry - it’s not the center. There’s an ebb and flow to balance in the UnDiet world - It’s a sway - on any given day you may eat more, you may eat less, you may eat anything in between. Balance is, yes, eating the pizza and the salad but it is also eating just the pizza on certain days because that’s what sounds the best to you and your body and then on other days it might be eating just the salad if that’s what feels the best to you - there is no diet mentality attached and all decisions are made from a place of how your body feels - certain days COULD look like “traditional balance” where you have some of everything without swaying too far from the middle but it could also look like swaying far to the left or right of the middle - that is IE / UnDieting and balance / that is how you live a sustainable life because there’s lots of room to sway. But when you pursue balance, it’s forced, it’s fake, it’s a diet - it’s still rules, there’s still shoulds. It seems counterintuitive but you need to forget about balance in order to naturally find balance. Meaning - if you are totally fine with eating as much chocolate as you want, anytime, any amount - there are no rules, shoulds or anything to retaliate against and your body has permission to find balance within that freedom, leaving you FREE and balanced.  This doesn’t mean you always only have a couple bites but it means that it’s just a food that fits into your life with ease and flow. True lifelong balance can only come with giving yourself complete freedom and go from there. And of course this won’t happen on day 1 but it does come.  Here are some ways you can work on finding balance as an UnDieter. -Spot all or nothing thinking around food - this is not about living in the world of extremes anymore. See where you can spot yourself thinking - I can have it all - OR - I can have nothing. I either have to be good OR bad. I have to restrict it all OR eat it all. There is no in between. Spotting this type of thinking is the first step to creating more balance in your life - awareness is how you can begin to shift the way you think about food and how you make choices about food.  -Use the word AND - this is something that will allow you to “have it all” - you don’t have to opt for the “healthy” or “unhealthy” - if you really want  - Instead of having the burger and fries or the green kale salad you can have the burger AND the salad - ALLOWING any foods at all -No judgement zone - Days are going to be different - the signals will be different - hunger will be different - and that is 100% acceptable - no matter what happens in a day - no judgement - it’s learning, it’s experimenting. -Honor and expect the ebb and flow - Know that balance does not mean right smack dab in the center - KNOW and expect there will be an ebb and flow and know that is normal - and everyone’s ebb and flow will be different. Whatever your ebb and flow is what is. No forcing. No changing. No fixing - it’s right where it’s meant to be  Let go of the idea of balance and let your body find it itself This is the only way to have balance within a life of freedom It’s not up to you and when you CHOOSE to be balanced, it comes with this work. Just like your weight - we don’t get to choose and magically have the body size we want, our bodies find it’s happy place on it’s own. Mindset of Allowing - being completely okay with eating and eating enough. Eating any kinds of food and then within that framework you can listen to your body. This is a key requirement to balance (even though it seems like the opposite would be true) You may have heard that we have a documentary coming out in early 2021 called Behind the Before and After - We’re super excited about this so we decided to have an online community prescreening so we can all watch it together and you can also be entered into a giveaway where you can get 6 months of free UnDiet Support. To get on the list - go to bit.ly/btbagiveaway Before we go please Rate / Review our podcast to get the message out there. :) See you next week! 

Welcome to How to Love Your Body - on this week’s episode we are going to be talking about bingeing. Bingeing is a very common side effect of dieting - why? The number one reason is due to restriction. Where there is restriction - either mentally or physically - the bingeing will persist. We know, because we were in the restrict/ binge cycle for 10 years each.  Before we dive in - we wanted to share with you about a couple exciting things we have coming in early 2021. One of those things being our documentary called Behind the Before and After and another being a giveaway where you could win one of 3, 6 months of free UnDiet support. We’ll share more about it later on but to To learn more - go to bit.ly/btbagiveaway  Okay, here we go - let’s talk about bingeing and how we can help.  Things you may have heard that will help with bingeing: -Eat MORE food  -Get foods that you restrict/ binge on IN the house  -Eat whatever you want, when you want  -Allow all food and give yourself unconditional permission to eat    You may be thinking - HOW is this possible? You want me to eat MORE? You want me to buy bags of chips, jars of peanut butter, and chocolate bars and keep them in my house? This seems counterintuitive!!! Are you trying to ruin me and fuel the fire underneath all my binges!?? I can’t trust myself to do any of these things. I am out of control around food!  These are very normal things to feel and to say.  So why are things that feel so counterintuitive, things that will actually help with bingeing?  Because allowing food and having an abundant mindset around food creates a healthy relationship with food. When you know it’s available to you at all times there is not a preoccupation with food anymore. This allows you to think clearly and actually have space to listen to your body signals. If you aren’t constantly thinking about food you’ll notice when your body starts to get hungry. You’ll start to only think of food when you get hungry - or at least it won't be all the time - it’ll just be fleeting thoughts that don’t feel obsessive.  Another part to this is trust - It may feel scary to allow food that you feel like you dont have control around. It may feel scary to allow food into your house that you never allow because you know most of the time it just leads to bingeing. But once the food is around you and you know you can have it whenever - it will shift. It’s about learning to trust your body. If you can allow and then let trust lead you, you’ll be able to get to the other side of the bingeing. It may feel like you are being led in the dark, it’s you challenging yourself to do things differently. That you are willing to let your body lead you through the dark - imagine your body in front of you and you having your hand on it’s shoulders so it can guide you - and what your body is doing is guiding you into the light. It may feel really dark and scary, that you can’t see - but you can trust there is light on the other side - you know it’s there you just have to travel through it - and on the other side the light will shine and the bingeing will end.    How to work on moving your way through the dark and into the light “aka allowing food and ending the binge” :   “Faith it till you make it” - I heard someone say this once and I liked it a lot better than “fake it till you make it” - because feeling fake just makes it feel like you’re lying to yourself - but if you can faith it till you make it - you know it’s challenging but you can tell yourself - this is hard but I have faith it can be different - so it really is choosing to allow the food. Choosing to get it in your house. And then having faith! Learn more about the biology of binge eating if you feel resistant to taking this approach, the book Body Respect is a great resource. If you don’t believe this approach it is difficult to truly commit to it and therefore see the results.   BODY TRUST! This is such an important part of this work. If you don’t trust that your body knows what it needs, can handle it’s weight itself and has your best interests at heart, you cannot be intuitive and allow all food without constantly being fearful and second guessing yourself. Do I really need that? Am I really hungry? I’ve gained some weight should I watch what I’m eating more? Be okay with bingeing - the reason you  may keep bingeing is because you shame it and judge it - how would it feel to be okay with it? To allow it? To accept? To welcome it? Have compassion for it. Take the shame and judgement out of it and see what happens. If this feels confusing or hard, don’t worry we’re here to guide you along. Come follow us on instagram at thebodylovesociety, we post daily and do weekly Q and As on Thursdays. We can’t wait to share our documentary with you in the new year - we will be hosting a private online pre screening for anyone who wants to register. We will be showing the film the day before it comes out in a private group where we can chat along as we watch it together! Behind the Before and After documentary will be featuring people who have BEEN the before and after, from a past runner up on The Biggest Loser and someone who was featured on the cover of a magazine for her weight loss, we are seeing behind the illusion and finding out what before and afters really entail. We’ll also be talking with experts like Evelyn Tribole coauthor of Intuitive Eating, Lindo Bacon, author of Health At Every Size and Body Respect, Caroline Dooner, author of The Fuck It Diet, and more. This film will be a powerful representation of what this work is all about, why it’s important and uncovering the BS of diet culture. (It’s a great resource to share with people who are wondering about this work but don’t necessarily want to read 3 books about it) You can grab your free spot AND be entered to win one of 3, 6 months of undieting support at bit.ly/btbagiveaway 

Welcome to another episode of How to Love Your Body -- on this week’s episode we want to talk about a question that does come up often - which is when a family member, partner, friend, etc  doesn’t understand what IE is and thinks it’s BS - that if you aren’t dieting, you don’t care about your health. Before we dive in - you can download your free worksheet that goes along with this episode at bit.ly/understandingundieting We’ve been taught that if we aren’t constantly pursuing weight loss, eating “healthy” and restricting “bad” food then we don't care about our health - this could not be farther from the truth!  But this is most likely the information that your mom / loved one has ingrained in them too. These aren’t your own thoughts - and they aren’t your mom’s either. It’s important to realize this is a societal issue and not a personal issue. This can make it a bit easier to be compassionate to those around you even when they are pushing against intuitive eating/ the non diet approach.  So when you see the light and realize dieting is damaging and does not work - and this IE, UnDieting, Body acceptance message comes around - that’s amazing - and even though you have seen the light and you are ready to change the generational patterns of dieting from people before you and around you - the people in your life may not be there yet - and they may never be. And that’s okay.  That may be hard to hear but really we have to be okay with them never understanding - great if they do someday but if they never do, this doesn’t change anything about you and what you can do for your life - which is un learn all that diet culture has taught you and relearn how to create a healthy relationship with food and your body and ultimately obtain true genuine health (physically, mentally, and emotionally). Some other helpful tips to remember:  Release the pressure to make someone understand IE Ask yourself Why do you feel the need to defend it if you know it works for you?   What if you made it Your own special thing that no one can effect? If they genuinely want to learn - send them to some resources (IE book? Body respect? Our Ig / a pod episode we’ve done?) - you don’t need to mentally and emotionally exhaust yourself for others - give resources and they can choose to educate themselves on the topic or not. Remember, them thinking it’s BS is their own projection onto you - they are most likely stuck in diet culture themselves as mentioned  - It’s not you, it’s their own stories that are creating their  judgements of IE Boundaries: You live your life, they live their life - and don’t give anymore energy to the topic. Make it known that you don’t want to talk about IE / dieting if they can’t respect the concept of it. You can ask them to respect your choices and you will respect theirs and if they can't do that for you - then that’s information for you. THE POINT IS - YOU DON’T NEED TO TALK TO ANYONE ABOUT it because you can do whatever the heck you want. Trying to convince anyone of anything will only drive you crazy - and most likely feel frustrated and invalidated - maybe even feeling some shame. We can’t change anyone unless they are open and willing and have the desire to change / learn about a new way of being in a relationship with food. You don’t have to diet again and they don’t have to do IE - everything’s a choice and the most powerful thing we can do is to create our own armor and stand strong in our beliefs about what IE has done for our lives and not let anyone or diet culture take us down.  A few tangible steps to take:  Figure out what your boundaries are - What will you tolerate and what will you not tolerate? What feels safe and what doesn’t? What would you be okay with talking about and what would you not be okay with talking about ? Who do you allow in and who do you allow distance between? These are all great Q’s to ask yourself. Boundaries can feel challenging but Knowing your boundaries are empowering.  Write down your why - Remind yourself why IE / UnDieting serves you. Why you began this new way in living in the first place. Why it feels honoring? Why you left diet culture behind? Knowing your why will help you remind yourself what’s important to you and why ultimately it won't matter what other people thing of your choices because you have a deep rooted why - to why you are doing this!  Have words ready - it can feel uneasy and confusing on how to respond to someone if you feel they are attacking IE and then it could catch you off guard and you don’t know what to say and your words get jumbled and then you feel even more shame because you felt you didn’t appropriately stand up for yourself when you know there are so many reasons why you are doing what you are doing. So this isn't to convince anyone - this is just to have words ready when people come at you with “IE is BS” comment. What can you have ready to say to nip it in the bud ? For ex. I respect your opinion but this isn’t something I want to discuss with you. This allows you to stand strong without needing to defend, explain, or convince.  This really comes down to sticking to what you believe in no matter comes at you.  You can download your free worksheet to work on all that was talked about at bit.ly/understandingundieting Please rate and review the podcast to get the message of UnDieting out there!  See you next week!

Welcome to this week’s episode of How to Love Your Body. A reminder to Please rate and review if you find our podcast helpful in any way! Today we are talking about a very common fear and that is keeping food in the house (anything “bad” of course). Why do we fear this? Because we feel out of control around food, like we cant be trusted around it, we just think about it until we give in, say screw it, eat it all, and then promise we won't buy it again. Is this food addiction? Is this a lack of willpower? How come other people can keep chips in their pantry and ice cream in their freezer and it’s not gone in a day? They can just eat it in a normal way? There must be something wrong with me, I’ll just have to control myself forever, I’m just different and that’s the way it is. This is not food addiction, has nothing to do with willpower and you aren’t different - you’re just restricting. Dieting, trying to be “healthy” or good, eating in moderation, being sensible, WW, or Keto, whatever you call it - not allowing all food and listening to your body is considered restriction. NOTE: Some people ask, I’m eating the food, why isn’t it getting better? - mental allowing is key too, having a healthy relationship with food is also needed! If you feel bad for eating the food or are stuck in retaliation of dieting, there are still some steps to take to get to freedom. All this is being said so that you KNOW it can be different, you aren’t different or weird or just lack will power and you are NOT addicted to food, yes even you :). Diet culture teaches us that we need to control MORE that it’s our fault if we’re weird with food - but it isn’t and that just makes it worse - making you more likely to run back to another diet next week - the diet industry is brilliant. It causes a problem and then sells the solution, over and over and over until we die. Well we’ve seen the truth - ALLOWING food and repairing your relationship with food and your body is the key to being normal with food and be that person who can have the chips in the pantry and the ice cream in the freezer and eat them like any other food - enjoying it when you want and not worrying about it when you don’t. Here are 3 steps to take to move towards being comfortable having any foods in your house with ease and enjoyment: Like Jenna always says - she could live in a grocery store and would eat the same. Step 1: Know, understand and believe that you aren’t weird with food, these fears and food obsessions have nothing to do with you as a person, you’re just another cog in the diet culture machine! Know and believe that allowing food and ditching diet culture, and repairing your relationship with food and your body will heal this. 100%, yes even you. In order to move forward with confidence you need to know that this is possible, or when it takes a bit of time and experimentation, it makes it really easy to say SEE ITS ME! I’m just like this. Step 2: Start slowly allowing all foods - this is a step that you may already be doing, if not start introducing a few things you’ve been wanting to eat. Such as bread, real salad dressing cheese, chocolate, peanut butter, ice cream, etc.  If you ARE physically allowing food, start assessing your beliefs around the food/ your relationship with these foods - do you feel like you really SHOULDN’T be eating this food? Not eating this much of it? Really SHOULDN’T be having dessert every night? This is still going to feel restrictive and the effects of allowing won’t be in full effect. Work on identifying shoulds and start questioning them! What if I do want dessert every night for the rest of my life? What if that lets me live a life that is less about food and my body and more about living? Does trying to restrict dessert work? What do I end up doing when I don’t let myself enjoy the things I want (binge eating, food preoccupation etc) Step 3: Start listening to your body when eating these wonderful foods. We ignore our bodies when we go into “Screw it i’m going to eat it all” mode so we just polish off what's there and feel like crap after! One way to do this is to buy a lot of the item that you obsess over when it's in the house. So much that you couldn't possibly eat in one sitting (if you can afford it, this is a privileged approach). This way there isn’t the option to just eat it all and get it out of the house, you’ll have to rely on your body signals to decide when you’re done. Why does it matter if we keep food in the house? It helps solidify the idea that food is just food and is abundant (and not scarce like it feels in dieting -- this is different from true food scarcity which is another issue).  When you can have dessert at home anytime you want, that dinner out just becomes another meal, you might order dessert, you might not, but it's just food. You can enjoy life experiences, really BE with people and have fun without it all being about the food and deciding if you’re going to be “good” or go wild tonight! NO MORE! Just eat the food you want and carry on. Just a reminder that this is possible for every single person. It takes time and some energy to rewire your thinking and habits but you can do this! If you want support in this we’d love to invite you into our Riding Out 2020: Intuitive Eating and Body Image Membership This is a powerful group that includes weekly live coaching sessions, worksheets, daily prompts and room to ask questions in the group and get daily coaching.  We cover 10 vital topics in this work including diet mentality, body acceptance, fear of weight gain, intuitive eating and more. Doors close Saturday October 31st at 9 pm pacific.  You can learn more about this membership at thebodylovesociety.com/membership This is a one time event so if this speaks to you now is a great time to join!

Welcome to How to love your body today we are sharing 10 important steps you need to take to get closer to food and body freedom.  This episode is brought to you by our 10 steps closer to food and body freedom guide you can grab it at bit.ly/undiet10steps 01 Diet Mentality This is number one for a reason. If you only do one thing in this work, be aware of and work on shifting the way you think. How we THINK about and what we believe regarding food and our bodies is what creates our unhealthy relationships with these things. The first step is to be aware of our thoughts and beliefs. Diet culture is so ingrained in us that we assume what we think is true and “just the way it is”. But it isn’t. Guilt around food isnt natural. Picking your body apart isnt natural. Wanting to control the way your body looks isnt natural. Counting calories and following food rules isnt natural. That is all learned. Working through the diet mentality means being aware of these thoughts and beliefs, unlearning them and then discovering a new truth for yourself when it comes to food, movement, your body and wellness. 02 Intuitive Eating Intuitive eating is an amazing resource. It truly is intuitive, both of us read the book after we were already a ways down the path out of dieting and when we read it we thought that’s what I’m doing! It is natural, this is the way we’re born - listening to our hunger and fullness, eating with ease and flexibility and not having negative emotions around any of it. If you never dieted, weren’t full of the diet mentality and just ate “normally” since you were born, you would be an intuitive eater. This is something that you can learn to begin the steps forward but it’s also something you’ll naturally fall into when all of the mindset, body image, self love, is worked on. 03 Weight Gain Fears THIS IS THE #1 thing holding people back. We know this. It’s the scary part because of the world we live in but it’s also the thing we need to consciously practice letting go of. The FEAR itself does not help us, it can feel like control, it can feel like it’s keeping us from going wild but it isn’t, it’s just keeping us from freedom. The first step out of fear is to take action. What is the fear of weight gain/ not losing weight holding you back from doing? Do those things (if you know it something you want for yourself). Such as beginning to allow more foods, loosening food restrictions and food rules, ordering what you want instead of what you think you SHOULD have. This fear can be diminished so you can move forward in a way that honors your body instead of a life that is just about controlling your body size. 04 Get Rid of Guilt  Guilt can hang on even when we start allowing all foods. This is when a lot of people reach out and ask - I’m eating the food and it’s not “working”, I’m still stressed about it, thinking about it all the time, bingeing and its not getting easier. Mental allowing  (not feeling guilty or like you really shouldn’t be eating that) is also needed in order to find freedom with food. Putting the food in your mouth is a great start, your body needs the calories and it needs to know it won’t be going into another famine (diet) again! But to get the mental benefits like not thinking about food all day, being able to have food in the house and forget it’s there, not feel stressed every time you eat a dessert - you need to be OK with eating the food you’re now allowing. This comes with time but there are also a lot of mindset shifts you can work on to make this happen more quickly.  05 Body Acceptance Let’s be real - our tumultuous relationships with food started because of not accepting the body we had at the moment. The funny thing is that we talk to so many women who say WHAT was I thinking? I looked great back then! We don’t see ourselves accurately AND we put way too much value in the way we look (thanks a lot diet culture) which leads to body dissatisfaction and then we turn to controlling our food intake to FIX the problem. In order to get back to food freedom we need to work on the issue that started it all, feeling like we needed to (and could) change our bodies. Body acceptance does not mean you like the way your body looks, it means you have a respectful relationship with it, you value it for all it gives you and you have an understanding that controlling the way it looks is not your job and really not in your power.  06 WWTO Wellness without the obsession is the idea that you can absolutely care about your health and wellness without it being rigid or stressful - in fact if your wellness is stressful then it isn’t very healthy at all! The key pillar of wellness without the obsession is removing the focus on weight. Once this is in place, you can then recalibrate what health and wellness mean to you. WWTO will look different for and on everyone! 07 Boundaries Boundaries are needed in order to protect yourself and your process of letting go of diet culture, the people around you are likely still dieting and have the diet mentality so protecting yourself against this is a key step in doing this work long term.  08 Food Freedom Food Freedom is not the opposite of dieting - it is what comes when dieting is no longer a part of your life or your thinking. Many people think that being free around food means eating whatever you want whenever you see it - and it is true in a sense, you CAN eat whatever you want whenever you want, absolutely, but if you’re simply in retaliation of dieting (which is a common first step but to live here forever can be stressful) it isn’t freedom. If you are in reaction to something you are not living freely, you are still ruled by the thing you’re reacting to (diet culture). So instead of thinking of food freedom as doing the opposite of dieting, think of it as starting from a blank slate and then doing what you want to do from there. This will both be enjoyable AND feel good. For example, if you have food freedom you know you can eat things anytime so something like christmas dinner can be FULLY enjoyed and you can also feel free to stop when you like and feel good afterwards - this is really our definition of having it all! 09 Body Signals Having the ability to tap into your body signals and honor them easily is an important life skill. We’ve been taught out of this by diet culture. Imagine not being able to listen to your signals when you have to pee, or feel too warm, or are thirsty. We react to these body signals without judgement and the same thing can happen with hunger and fullness too!  10 Vision Knowing what you want gives you a beacon to work towards. Having a vision of the relationship you want with food and your body gives you a path to work towards and this can make the journey feel like less of a freefall. We know this work can be scary and hard so having a vision of the future will lead the way. To get more help in these ten areas grab your free 10 steps closer to food freedom guide at bit.ly/undiet10steps PS - Our Intuitive Eating and Body Image membership starts November 1st and prices increase on Friday October 23rd 2020!  →  thebodylovesociety.com/membership  

Welcome to How to Love Your Body - On today’s episode we are going to be talking about how to RIDE OUT 2020-  We know this year has most likely been really challenging - for many reasons!  Even though we are nearing the end of this crazy year - we also know it may feel like it’s never going to end. That these last few months feel like an eternity.  You are ready to get this year over with and move on into better times ahead - we get it!  This is why we want to help support you in riding out the rest of 2020.  It’s important to do things that you can “land safely” on when things are feeling overwhelming / (insert word) - taking care of yourself, finding ways to cope, finding healthy distractions ...will help you get through the days ahead that feel hard.  Here are some tips/ practices you can add into you life that could help get you through these times:  Physical:  Stretch/ Breathe  Move your body  Gentle movement is great if that’s what feels good  More strenuous movement is great if that’s what feels good  A mixture or somewhere in between is great if that’s what feels good  Also it’s important to assess your circumstance - sometimes we can’t always move in ways we want due to life, environment, etc - if so GIVE YOURSELF A BREAK - you will get back to movement when you can  And of course You can also choose not to move your body Prioritize sleep/ rest - The most important of them all.  Eat - Eat enough, eat what you want, eat what feels good - the point - eat! Mental/ Emotional:  Prioritize sleep/ rest - this isn’t just a physical thing.  Listen/ read books/ audios / podcasts that make you feel good/ supported  Personal development / growth mindset is great AND  If what you need is some light reading / listening - something uplifting / something to make you laugh/ some kind of fiction to dive into a world that isn’t real - do that!  One or the another / a mixture of both is great - whatever feels good for your mind.  Body Image - Put post its on your mirror saying something empowering - giving yourself a little message- it could make all the difference.  Get rid of unnecessary stress - We get there are things that we stress about that we can’t just get rid of - but there may be things that cause you stress that you can - figure out what those things are and do it! (document story)  “Cliche” self care - When is the last time you filled up the bath with bubbles, lavender oil, your favorite candle, and some music? Seriously, do it!  Other self care - Ask for help! skip the dishes (ask your partner to help), hire a cleaner if financially available (even if it gives you a week break), get someone to watch the kids for the afternoon, Order a meal instead of cook, what are things in your life that you could really use help with that you typically don’t ask for support with - ask! Validate your feelings (yourself) and also talk to a friend / family member/ trusted human in your life that could be a place to listen and understand as well - most of the time we are feeling something, so are millions of other people - we really are not alone in these hard times. Release any kind of perfectionism going on - give yourself compassion. This is a year for the books - so no need to beat yourself up about anything - you are doing the absolute best you can.  We know it may feel lonely, we know it may like “IT’S JUST TOO MUCH” (we have said this many, many times to each other lol) which is why we created a community based support system to help you ride out the rest of 2020…. In this 10 week program we are going to be going through 10 major topics including intuitive eating week, diet mentality week, weight gain fear week, body acceptance week, food freedom week and more.   We’re excited to offer this program for the price of 1 therapy session :) 10 weeks of live lessons, daily support and more for $149. If you want more information on this you can go to thebodylovesociety.com/membership We start Nov 1 and we can’t wait to get started! Prices increase Oct 23rd. See you in there!

On today’s episode we are going to be talking about the stats behind why people say diets don’t work but also go into the emotional side of dieting - because even with these groundbreaking stats proving that diets don’t work (and they are actually harmful) - dieting is still a multi billion dollar industry with lifelong returning customers.  Facts don’t sway people; emotions and beliefs do.  We, as a culture, believe that thinness is better and should always be the goal, that weight loss is about health and to think otherwise is promoting an unhealthy lifestyle and body size. NO amount of statistics showing this isn't true changes anything. Our beliefs and emotions around weight prevent us from taking statistics seriously. Let's dive in and show you what we mean.   STAT: 95% of diets fail and most will regain their lost weight in 1-5 years Emotion: Some things that might prevent a person from accepting this fact and using it to decide what to do next (quit dieting), are the time and money already invested in losing weight and the hope that that NEXT diet will work -- and why do we want it to work so badly? Our society treats those in thinner bodies better, we praise people working at losing weight and criticise weight gain and fat bodies. To say that the diets arent going to work is TRUE but it isn’t what people want to hear.  STAT: 35% of “occasional dieters” progress into pathological dieting, (disordered eating) and as many as 25%, advance to full-blown eating disorders Emotion: We hold a belief that this would never happen to us, we’re just being balanced, trying to be “healthy”, doing it in a gentle way, we’re not this extreme. But the truth is that it’s a slippery slope. The hope that dieting gives us, blinds us to the many dangers of dieting and reaffirms the messaging that says that pursuing weight loss is going to solve many health issues (when in fact dieting often has little affect on health positively, particularly long term, but it does put many people at risk). STAT: Dieting is a consistent predictor of weight gain. Emotion: Because we so deeply believe that restriction and dieting are what keep us in control, many people see their weight gain overtime as their “fault” and they believe that if they DIDN’T diet they would have gained even more weight over this time. Dieting is so sneaky because we are told its the right thing to do, that we need to control ourselves around food and that we cannot be trusted. But we dont trust ourselves BECUASE of the physical and psychological toll of restriction! It is a vicious cycle that our deep ingrained beliefs prevent us from seeing. STAT: A recent government survey indicated that over half the “overweight” adults  (51.3%) being targeted are metabolically healthy, and one in four “normal weight”  (23.5%) metabolically unhealthy adults are overlooked.  Emotion: As a society, we have hung our hats on weight so heavily that it has become the #1 marker for health. It makes things easier for humans, who LOVE order and control. Weight simplifies health - it makes us believe we can control our weight, therefore our health, therefore our destiny and mortality. This sense of control is VERY emotional - realizing that weight isnt what we thought it was makes the idea of health and being the decider of our own wellness destiny slip through our fingers, people dont want that so they choose to hold on to the idea that weight is our personal responsibility and that in turn controls our health. STAT: Weight and BMI are poor predictors of disease and longevity. The   bulk of evidence suggests that five pounds “underweight” is   more dangerous than 75 pounds “overweight.” Emotion: Thinness at all costs has become the norm in our culture. We say it’s about health but if you ask someone if they would work this hard at dieting if it improved their cholesterol levels but didn’t change the way their body looked I’m pretty sure 99% of people would say no. The emotion behind belonging -- ego -- appearance -- acceptance is SO deeply ingrained. It blinds us to the truth - making this work very difficult because we need to tap into people’s emotions to make any change at all. Which is why it’s so important to publicly share our struggles with dieting, food, body acceptance and self love. To show that this is NORMAL to struggle because it doesnt work. To show that we’re all in this mess together and there is an alternative that is so freeing and enjoyable that someone is motivated to see the facts for what they are because the truth is emotional too.  We are currently interviewing a lot of amazing people and experts for our upcoming documentary  - Behind the Before and After: Our Obsession with Weight is Anything but Healthy. The emotion in their stories will help a lot of people break through the information and see the truth behind the power of wellness without the obsession and breaking free from the focus on weight. That will be out early 2021.  In the meantime we would LOVE for you to join us LIVE on a free Wellness Without the Obsession Workshop we are hosting on October 14th at 5 pm pac, 8 pm est. We will be sharing the vital components of wellness without the obsession, how to start and why it’s important. This is a great fit for anyone who has been undieting for a little while but they dont know how to tune into wellness while never going back to dieting or the diet mentality. You can grab your spot in the free workshop at bit.ly/wwtoworkshop Love, Lauren and Jenna 

Welcome to How to Love Your Body - on today’s episode we are going to be talking about how we practice wellness without the focus on weight/ how we practice wellness without the obsession. We share a lot on this topic because it’s the core foundation of our coaching and we thought it would be helpful to share specific examples in our lives - this is how we naturally live now - so we wanted to give some ideas to you or help you get a better understanding of what this wellness without the focus on weight could look like. A key pillar of having wellness without the obsession is separating weight and wellness, a great way to start doing this is to grab our free 33 page workbook called Separating Weight and Wellness. You can get this at bit.ly/wwworkbook The main point of this is that your health does not = your weight.  A little content warning:  we do want to share that this episode is more focused on wellness - you may be in a place to hear this or you may find yourself not ready - either way it’s okay! So here we go, here’s a mini look into how WE practice WWTO regarding food and movement: this isn't all that WWTO is but its an area we know many people are curious about:   The focus: Prioritizing feeling good for all things - Prioritizing feeling good after eating, as much as I prioritize allowing all food.  Of course all food is allowed and it’s a priority but also - I want to feel good in my body so I make that just as an important priority.    EXAMPLE: Ordered Chinese food and asked myself why it feels easy to stop when I feel satisfied when it never did before. I don't equate food with weight and I truly value enjoying food. That means BOTH eating what I want and feeling good while and after eating it - it is much less enjoyable if I eat too much. The way to do this without feeling restriction is truly allowing all food, getting rid of the weight focus and valuing pleasure as a part of wellness! Not the focus: Never eating the Chinese because of the weight.  The focus: According to what is happening in my life - that’s how I choose to move my body or not move. Choosing from a place of what I enjoy. Typically take a walk every morning with my daughters in the stroller. Great for mental health to get outside and enjoy the sun/ fresh air (unless there is too much smoke/ too hot). Feels good in my body. I also have a peloton - definitely a quarantine purchase. It’s great to use when I feel like it - anywhere from 10-30 min depending on how I feel. If it’s too hot or any other reason I skip it until I feel like it. Not the focus: Choosing exercise that I think will make me lose weight. Doing a workout because I want to lose weight, not because I actually like doing it. Using movement as a punishment or trying to undo eating a “cheat meal.” The focus: If I’m actually hungry I eat  “real” food as in even if chocolate sounds good I’ll eat food and then have chocolate. - Just a bunch of chocolate to fill me up never feels good - this allows me to still eat the chocolate and feel good. And of course I’m choosing “real” food that I want to eat that satisfies me. Not the focus: Wanting chocolate and saying no I can’t have it and try to distract myself with something else that I don’t want to eat. The focus: Choosing to eat nutritious food that I actually enjoy (if you hate kale don’t ever eat kale, maybe you love spinach?) AND making it actually taste good (satisfaction!). Ex. Roasting veggies in the oven with olive oil (enough of it!) and seasoning. Adding “all the things” to your salads - yes, like cheese, nuts, seeds, dried fruit, avocado, full fat dressing etc etc) - Adding butters and sauces -  spice it up! Whatever you enjoy - adding some cheese to your broccoli doesn’t reduce the amount of nutrition. It only adds satisfaction, pleasure, and enjoyment (if that’s what you enjoy) Not the focus: Eating as bland as possible to avoid extra calories and fat to try and control/ shift your body size. The focus: Everything I do is never a rule it’s just what I have discovered works for me and everyone will be different Not the focus: Eating a certain way because some diet told me too or because the person next to me is eating a certain way.    The focus: Eating some type of dessert/ sweet every single night because that’s what I really enjoy. Allowing it every night actually allows me to tune in to how I’m feeling and eat accordingly. Most of the time a chunk off my chocolate bar is just perfect. Or another night it may mean a mini ice cream bar I so much enjoy. Of course there are times the amount fluctuates but I’ve found a place that really works with me and dessert - every night is what works for me, my mental state, and my body because it feels good and so pleasurable! Eating the amount I eat has nothing to do with trying to control my weight. Last night ex. Noticed I was getting full at dinner - ate the rest anyway which is fine but then that shifted what I ate for a sweet after. I was feeling like the ice cream bar but felt too full and knew it wouldn’t feel good so I opted for a piece of chocolate and I knew I could have the ice cream bar the next day if I wanted. Why is this wellness? Because it prevents me from bingeing. Allowing the food I once obsessed over was the only way to get rid of bingeing for good. Not the focus: Restricting dessert when you really want it and bingeing on the weekends. Sometime I did for 10 years. I loved sweets so so so much but I would never allow myself to have any - I would eat until I felt sick because I needed to get as much as I could get in because it was my only chance. Restricting dessert meant focusing on the weight. Gluten free / touching on allergies - doing it for wellness/ health not because cutting out gluten will also help me lose weight. Not the focus: Using GF as an excuse to cut out foods and lose weight The focus: It’s not a rule, not even something I tell myself I must do but I Drink water throughout the day without measuring or forcing myself to hit a certain amount. I have a water bottle I like to fill and just drink When I’m thirsty. Just something I have next to me-  I drink water, it feels good - and I also know if I feel like having something other than water it’s okay. Like coffee - my favorite. I’ll drink more of it just because I love it but I also know drinking it all day long won’t feel good. Not the focus: Drinking water to fill up/ avoid eating/ curb hunger/ forcing water because “its healthy” and I need to drink x ounces. Not allowing coffee because of the creamer / or drinking coffee in a way I don’t enjoy to reduce the calories. The focus: I do weights with a body positive program.  Not the focus: Working out to lose weight - body will do what it’s going to do. The focus: Power in the pause. When I'm eating I just take a moment to pause and check in with how I’m feeling. It’s not to try and eat less, it's to take an inventory of how I'm feeling, where my hunger is at. It’s a quick pause - not drawn out. Nor do I force the pause - it’s second nature now. I can feel the pause, drop into my body and do a little scan and see where I’m at. Keep going? Another few bites? Finished? Not the focus: Trying my hardest to eat the least amount by pausing because my main goal in life is to lose weight.    WWTO is not just about our physical health - it’s also about our mental and emotional health. In this episode we are focusing more on sharing how we practice wellness without focusing on weight - but we did want to touch on that self care, de-stressing, mindset work/ personal development, therapy, meditation, sleep/ rest, breathing, getting child care etc is so so important -- and these are things we absolutely practice in our lives as well to have overall wellness without the obsession.  Today’s episode is all about WWTO which is SO MUCH MORE than what we shared today but we know many people are curious about how you can focus on physical wellness/ positive health behaviors without it being diety. We are opening a new WWTO Group Program mid October which will dive into all 8 areas of WWTO including much deeper work than what we talked about today. You can learn more about WWTO in a free live training we will be offering October 14th - keep your eyes open for that. For now, grab your Separating Weight and Wellness Workbook at bit.ly/wwworkbook. Working through separating these things is a vital first step in finding wellness without the obsession.  See you next week! 

Today we are talking about wellness without the obsession. You can grab your free 33 page workbook to go with this episode at bit.ly/wwworkbook  This is the end goal of our work for the people that we work with. NOTE: This doesn’t mean we think that everyone needs this goal or should want this. This simply means this is our outlook and for anyone looking for a life that still has some attention to wellness but in an entirely new way with a new way of thinking - we can help! One vital part of attaining wellness without the obsession is separating weight and wellness. Why? Because if we still link health and weight in our minds it will be almost impossible to practice wellness while not focusing on weight which is a central pillar of wellness without the obsession.   There are 3 key ways you can unlink weight and wellness: Learn the science and research behind weight and health. Much of what we were taught is not based in science. For instance, BMI, which I’m sure we all know by now is not a reliable tool to determine health, is actually completely random. The numbers that tell us we are underweight, normal weight, overweight or obese were chosen at random. There is no scientific reason for a person to be called overweight when they hit “25” on the BMI, body mass index.  Not to mention the many other issues such as : BMI was not created by a medical professional and the mathematician who did create it said that it was not meant to calculate the health of individuals The BMI was only created with white men as the subjects BMI does not consider fat, muscle, bone density etc There are a lot of other studies that show that the assumptions we have societally that those in larger bodies don’t live as long as those in smaller bodies is not true! There’s a lot to unpack on the scientific side of things but we will share more on how you can learn a bit more about this shortly.   2. Diving into your personal wellness and how it is affected by the focus on weight. We are our own greatest teachers if we actually sit with these ideas for a while and see how it relates to our own personal experience. Take the time to contemplate - how has my focus on weight affected me? What actions do I take when I try to pursue weight loss? What results does this give me? If I have been focusing on weight for 20 years and it hasn’t given me what I want - should I start thinking maybe the focus on weight is the problem not ME?!? Wellness without the obsession has to start in your imagination, because it’s  likely no one in your life lives this way.  So imagine -- what would your life look like without the thought I need to lose weight/ can’t gain weight? If thoughts about weight weren’t possible. What would happen?  Think about it. How would you move your body? What would you want to eat? How would you want to feel? What would your thoughts be about? This is something we want you to give real time and energy to, and we’ll share how you can do this at the end of the episode.    3. Lastly - this may seem like a separate topic but identifying beauty from health and weight is also an important part of the process because our society has tangled the 3 concepts so tightly that if we cannot see which is which, it can be difficult to move forward. The way we look has been tied to health for so long so it makes sense that we want to keep appearing a certain way so people see us as healthy, as trying our best and not judge us. But this keeps us stuck! This doesn’t mean we need to stop caring what we look like, that is highly unlikely to happen in the society we live in, and honestly that’s fine. Certain elements of “beauty” can be enjoyable, so how do we decide what elements of beauty are appropriate for ourselves and what fits into our lives of wellness without the obsession? There is never any judgement here - it is solely about having a deeper look at what is serving you and what might not be. For instance, is makeup and hair care enjoyable for you? Lovely! Is going under the knife ever okay? How can we know if something is being used to heal wounds (body image etc) or if it is adding joy into our lives? We advise you to do a  cost/ benefit analysis. The cost of a beauty treatment of product includes: Time Money Risks The message it sends and the message it feeds into Bypass for emotional work? The benefits are whatever you perceive the treatment to give you: time to yourself, feels good, like the way it looks etc. It’s then YOUR personal choice to decide if something is worth it or not.  We invite you to go through these 3 areas of separating weight and wellness in our new free 33 page workbook called Separating Weight and Wellness. It’ll walk you through this untangling in detail so you can give it the time and attention it deserves. Remember this is necessary in order to get to that goal of wellness without the obsession. You can grab your workbook at bit.ly/wwworkbook  You can always send us a DM on Instagram or email us at [email protected] if you need more support, or want to share how it goes for you! We love to interact with you and help you in every way we can.

Welcome to How to Love Your Body - on today’s episode we are talking about a phrase that we learned from Bri Campos, a body image educator/ LPC  - follow her on Instagram at @bodyimagewithbri  So what does it mean to “sit in the suck”? Well - you may have noticed that this UnDiet work (intuitive eating, body image, body acceptance/ trust) can be hard. It is hard!  A few things that may happen when it gets hard…  When things get hard it can be really easy for humans to do anything to get rid of the uncomfortable feelings - to turn to coping mechanisms that may feel like distractions instead of processing and healing the emotions.  Another thing that happens - no shame or blame - but when it gets hard our brains can start to tell us this UnDiet work isn’t safe, it doesn’t work, etc and all the catastrophic feelings come flooding in - someone may consider going back on a diet because they need the control (false control that is).  There could be a bad body image day - where you are looking in the mirror and you just feel defeated, angry, sad, etc … you aren’t thinking “I need to go on a diet again” but you dive right into trying to push the feelings away and try and reframe your thoughts - try to “just be positive.”  Shifting your mindset, reframing, and thinking differently is liberating AND here’s why you may feel like it never is getting easier no matter how much reframing you do … You aren’t acknowledging the “suck.” --- You quickly either go to “this IE/ UnDieting doesn’t work, might as well diet”....Find yourself in a spiral of catastrophic thoughts that ruin your entire day and berate yourself for everything or on the other end --- you avoid the hard feelings, say “it’s fine”  - push it away and don’t think about it - you say something positive and it’s done. But it doesn’t ever feel very good.  When it feels so hard - there is so much power in sitting in the suck. You don’t have to do anything. You don’t have to force yourself to reframe your thoughts (just yet), you don’t have to be anything or do anything, expect anything from yourself other than allowing yourself to acknowledge that this work is hard - to validate all these feelings you are having and just be okay with sitting with these hard feelings. You don’t need to push them away or pretend like it’s all good - you don’t need to cover it up with mindless scrolling on Instagram etc... It’s about sitting in it, feeling it, and just saying gosh this is hard, this isn’t fair, I hate this, I hate these feelings, and that’s okay. It’s okay to feel it all without having an agenda to dive into “fixing” it. The next time you are feeling one of these really hard moments - allow it. Take a moment to be still and breathe.  Here are somethings you can say to yourself:  -This is so hard. And it’s okay that it’s hard. There is nothing I need to do or fix. -This work is hard, these feelings are hard. And that’s okay.  -I’m so uncomfortable with these feelings. And that’s okay.  -I have no idea what’s going to happen. I feel scared. And that’s okay.  -I’m anxious when I feel like I don’t have control. And that’s okay.  -I feel X (insert anything you resonate with). And that’s okay.  Say anything that allows you to feel like it’s okay to feel what you are feeling without an action you need to take to fix it. YES. It’s so important to also process feelings, take action, and heal/ transform - and that is very much a part of this work.  And don’t skip over “sitting in the suck” - it’s part of the process, it’s part of the healing, it’s part of the transformation.  Reminder, there is no timeline and you get to choose if you want to do any of this - you choose your process. Who says you HAVE to heal and be free around food and your body? You don’t have to do anything if you don’t want to -  You have the power in how you take on The UnDiet. You can feel empowered to sit in the suck, and feel empowered to move out of the suck and onto the processing, healing, and transformation - it’s messy work and it’s beautiful work and however you do the work is perfect and normal because everyone is different and has their own process.  We commend you for your courage to take on UnDieting - we know it’s not easy but we can absolutely say it’s worth it… we love sharing all the tips, tools, and mindset shifts and felt it was so important to also share the message that sometimes sitting in the suck is the best thing you can do for yourself.  Before we go we’d like to share a free resource with you - it’s a 5 day Weight Gain WTF Video Series that helps you start to break down the fears you have around weight gain and how to move forward without this fear holding you back - you can get it at bit.ly/weightgainwtf -  If it’s that time to sit in the suck - do that first and save this video series for when you feel ready to process!  Until next week! 

Welcome to How to Love Your Body. On today’s episode we are going to be talking about how the fear of weight gain doesn’t actually control your weight (lose, gain, stay the same)- even though it feels like it does.  When we say, fear of weight gain, what do we mean?  It means:  -You are constantly aware of what food you are eating. If it’s “healthy” or “unhealthy.” -You always feel like eating food has a reward or consequence - if you eat nutritious healthy “light” food, you will be rewarded with weight loss (or at least not weight gain). If you eat unhealthy processed food / desserts / carbs etc then you face the consequence of weight gain.  -You make choices with the diet brain instead of your intuition.  -Even if you allow the food and you physically are eating it - you have mental restriction, meaning you have lots of shame, judgement, guilt, and a feeling that you shouldn’t be eating what you’re eating.  -There’s an undertone of fear, self hate, judgement, shame rather than love/ peace, self respect/ acceptance, and trust surrounding food and your body.  So - what does this fear actually do?  It blocks you from truly getting to a place of peace and freedom around food and your body. It blocks your intuition.  Using your intuition is such a big part of this work in IE and UnDieting - and the fear of weight gain is standing right in the way - your intuition is just on the other side. Knocking on the door asking to get in -  Opening the door releases the fear of weight gain and not only does your intuition flood through the door so does everything else that comes along with being intuitive.  Trust, peace, freedom, love - A LIFE. A sustainable life of wellness without the obsession can finally be cultivated.  What does releasing this fear of weight gain mean?  It doesn’t automatically mean that you will gain soooo much weight just because you release this fear - reminder that fearing weight gain doesn’t actually control your weight as we mentioned above.  Question - has fearing weight gain resulted in weight loss that you’ve kept off in a sustainable way? Mostly likely it hasn’t because diets don’t work - and we can’t control our bodies as much as we want to .  If you answered - yes, I have lost weight and kept it off in a sustainable way - we would like to ask how your mind feels? How’s your mental health? Do you feel free and at peace around food? Mostly likely no.  Don’t you want to live in a world where you can have it all - where you can feel good physically and mentally??? This is possible.  And it starts with releasing this fear of weight gain.  Letting go of the fear of weight gain does not mean you now do not care about your health. It's actually very much the opposite. Releasing this fear will allow you to be much more in tune with your body therefore you'll be able to listen to what it needs/wants. Your mind will be clear and at peace and your body will finally get the focus that it deserves - to feel good. The diet industry has taught you to fear weight gain - why? Because they deeply care about your physical and emotional wellbeing - JK, EYE ROLL, BS.  They want you to live in constant fear so you can be a lifelong customer. They want your money. The Diet Industry is one big scam. And we all bought in. US TOO.  Annddddd now we are choosing to buy out. And you can too- you most likely have already bought out because you are listening to this podcast - AMAZING.  And now it’s about taking another step further into buying out of diet culture and letting go of this fear so you can truly start living. You can eat with peace, joy, pleasure, content, clarity --- all the things that feel oh so good.  By the way - WE deeply care about your mental and emotional wellbeing. We are here to support you in all the ways we know how.  This is why we created the 21 Day Weight Gain WTF Intensive - why did we call it this? It’s validating all the WTF’s that come along with un doing all the toxicity - because honestly diet culture is one big WTF.  This intensive will help you dig much deeper into your mindset behind all the fear. You’ll create new beliefs, coping strategies, and even debunk some really ridiculous myths regarding weight.  It’s a rich intensive! We wanted to make it as accessible and affordable as possible.  You get all 21 days for $21.  You can go to bit.ly/21daywtf to learn more and get started on Day 1.  This is an email series - meaning you get 1 email a day for 21 days but if you aren’t ready to begin just yet but still want to do the course - we recommend you save all the emails in a file and you can dive into them when you’re ready.  The Intensive closes Tuesday, September 8th at midnight - which is TODAY. So if you are listening and are ready to get started go to bit.ly/21daywtf. We’re excited to hang out with you for the next 21 days.  Lastly, if you have any questions email us at [email protected] or you can send up a DM on IG - we are @thebodylovesociety. 

Welcome to this week’s episode of How to Love Your Body, today we are talking about the common question we get: “But what if someone REALLY NEEDS to lose weight? What if someone is xx lbs, and they HAVE to lose weight?” NOTE: This is a fat phobic question but it is important to address why this question is so damaging in many ways for all. This question, or a version of it comes up a surprising amount.  It rears its head when we share that we advise people to not pursue weight loss (regardless of body size), that intuitive eating involves allowing all food, unconditional permission to eat and getting rid of all food rules. This is a MAJOR paradigm shift from diet culture which almost all of us came from. To hear the opposite of what we were always taught makes a lot of people uncomfortable EVEN if they KNOW dieting doesnt work. Theyve been at it for 20 or 30 years and it hasnt worked, its caused a lot of damage mentally and physically… but dont pursue weight loss at all? That seems crazy, certainly this cannot be the answer for everyone. "So what about someone who NEEDS to lose weight or they’ll die?????" Here’s the problem with this question: 1. It reveals a lot about our culture’s obsession with worrying about others people’s weight and health. Whether this is a fictional example or a real person in your life it’s frankly none of your business. Do not use other people as examples to question this work. Keep it about YOU, and your health. 2. It keeps a wall between you and the work. If you put a faceless and exaggerated example in between you and undieting it lets you remain cold and cruel to those in larger bodies. It makes it impersonal and this is what is wrong with so much of our culture’s obsession with thinness and fear of weight gain - not seeing that real people are involved. It remains cruel and judgemental.  3. It takes the nuance out of undieting. When someone provides a fake example of who it wouldnt work for there is no room for exploration to see what’s really going on because it isnt real! People are layered and complex and one belief system or behavior affects another. This work can only effectively be applied to real people, it takes some rooting around in your beliefs, behaviours and relationship with food and your body to figure out what can shift to become an intuitive eater and increase positive body image. The joy of this work is it is SO personal and will be different for each person so it doesn’t really work to apply to a fake example.  4. Making your question about someone else (real or made up) lets you never take undieting seriously. When you solely relate everything you learn to YOUR personal situation you can think more deeply about if it seems like something that suits you at this time in your journey. For instance: Hmm she says restriction causes binge eating and thinking about food all day … does that apply to me? Have I seen that to be true in my life? They said that if I allow all food, I will actually obsess over food less and I can just eat normally. Does that make sense to me? Was I ever that way as a child before I started thinking of food in dieting terms? And so on….   We say that you can decide if this seems like a good fit for you in this stage of your journey because even though UnDieting and Intuitive Eating is absolutely suitable for everyone at anytime (It’s our natural state!), we understand that not everyone is ready for it at any time. Ourselves for instance, if someone had told me about intuitive eating and undieting 10 years ago I would have thought it was so ridiculous. I am so GOOD, look how hard I work. Thats just lazy….all while deeply deeply stuck in the restrict binge cycle and absolutely food and body misery. But I couldnt see clearly and I wasnt ready for it. As you move forward learning about this work, when you hear something that is new or makes you uncomfortable think, how does this apply to me? How do I see this for myself? Is that something I want to work on or do even if its scary? Am I ready for this even if im nervous about it? Those are the only questions you ever need to ask. If this makes sense but the one big question still keeps popping up for you -- BUT WHAT IF I GAIN WEIGHT?, we would love to support you! Fear of weight gain is the #1 thing that stops women from becoming undieters and intuitive eaters. Our 21 day weight gain wtf intensive is the best place to begin moving past this fear. You can learn more about the intensive at www.thebodylovesociety.com/21daywtf We can often feel like if we allow ourselves to let go of the fear of weight gain, this will cause us to gain weight. The fear can feel like control but let us remind you, it’s not.  Fear will not motivate you to exercise more or eat less. It may in the short term but it cannot fuel a long term and sustained way of living that is truly self honoring. Fear is what creates the all or nothing cycles we get stuck in.  When you let go of the fear of weight gain you let self love in. How you treat your body is then fuelled by love, enjoyment and feeling good instead of terror, fear and self hate.   If you have fear over releasing your fear of weight gain right now we urge you to trust the process and take this leap. Living your life and taking care of your body because you love it, not because you fear weight gain, can change everything. PS – We KNOW that fat phobia in our diet obsessed society is a HUGE part of many being afraid of weight gain. This is a very real part of this work. But letting go of the fear (or at least lessening the fear) can only help everyone. Once the fear is out of the forefront we can then move forward and make our choices with a clear mind and heart.  This Intensive will not ignore the very REAL obstacles in being fat in our society. It will also allow you to find some peace regardless of these obstacles (while we all work to demolish them!) Again you can get more information at thebodylovesociety.com/21daywtf Love, Lauren and Jenna

Welcome to How to Love Your Body on today’s episode we are talking about DIET BRAIN. This is the effect that being a dieter has on our brains and our thinking. If you already know that your thinking and mindset has been affected by dieting before we even get into it you're welcome to grab our 5 day UnDiet Mindset Boost at bit.ly/undietboost Let’s get started A little biology note before we get to our main focus, mindset and ways of thinking. When we restrict calories from our brain this leads to rigid thinking, creative thinking goes out the window and we cannot go with flow very easily. This makes so much sense to me because whenever I was dieting it was always so rigid, and honestly never very logical. Eat a piece of chocolate and screw it, may as well eat the whole cupboard. And I did this so often, how does any of that make any sense? I couldn’t be flexible with my thinking or see things that were staring me in the face - like I should not be obsessing over food this much and it isn't healthy to be dieting all week just to binge on the weekends. So know that when you’re dieting it biologically is going to affect the way you think - so you can’t always trust your dieting brain to give you the best answers which is one big reason that we love to support people in this work because with a dieting brain it can be really challenging to find your way out on your own. But let’s move onto how dieting affects our mindset and thinking around food and body. DIET BRAIN: Preoccupation with food - thinking of what you’re eating next, calories tallying up in your head, feeling almost out of control or gluttonous because you always think about food The natural state: Think about food when you’re hungry, enjoy food and be excited for a great meal but its not the focus of your thoughts DIET BRAIN: Picking apart your body, body checking, weighing yourself regularly, being focused on how clothes fit The natural state: Your body’s value doesn't come from the way it looks, naturally we would focus on how we feel, weight would be a non issue (and it WAS until insurance companies decided that weight was a nice easy measurement of health and doctors took that on too). If clothes were too tight or didn’t feel good we would get new ones.   DIET BRAIN: All or nothing thinking - being perfect, following a plan or SCREW IT! Going all out, last supper effect.   Natural state: Ebb and flow, naturally eat more some days and less on others, honor cravings in a way that feels good and is satisfying.   The good news is we can ALL get back to this natural state. It just takes some mindset work and a new way to relate to food and our bodies. We welcome you into our free 5 day UnDiet Mindset Boost - this is a 5 day series that will give you small but important daily mindset activities to begin making this shift back into your natural state of thinking. You can grab the mindset boost at bit.ly/undietboost

Welcome to How to Love Your Body - on today’s episode we are going to be sharing and validating you in ways diet culture never did and never will.  It’s called the It’s Okay If episode! Which basically means we are going to be going over all the things it’s okay to be doing as an UnDieter. To normalize all things!  We have found that when we post something on Instagram about it being okay doing things that haven’t always been accepted in the diet world we get the most interaction and engagement … people just want to know that they can do things without judgment, guilt, and shame.  It’s okay if ….    You ate the whole thing and they ate half You ate another slice of pizza and they didn’t  You ate a snack and they didn’t  You ordered the side of fries and they ordered the side salad  You ate dessert and they passed on dessert  You are hungry and they aren’t    You aren’t moving your body as much as you’d like  Stress eating  Eating out of boredom  Comfort eating  Snacking all day long  Having challenging body image thoughts    Whatever you are doing - IT’S OKAY!  Being an UnDieter means that no matter what is going on with food, movement, and body image it’s A-Okay because there’s an ebb and flow to this life ….  Sometimes we’re gonna get uncomfortably full, sometimes we just don’t have the time to move our bodies because it’s not our top priority (because there are a million other things to do in life that just may take priority!) , sometimes we aren’t going to like our bodies, sometimes we just don’t feel good in our bodies - it’s all okay!!  And sometimes we eat an amount that feels good, we move our bodies more often, we actually feel neutral / like our body that day, we may feel really good in our body. Since there is an ebb and flow, UnDieting may look different for every single person on the planet - there is no way you could ever compare yourself to someone else because our body signals do different things on different days. We all have different lives too - so we all are working under the circumstances we have ….  Someone may have more time right now to move their body and eat in ways that feel good - someone may need to eat whatever they can put in their mouths and don’t have time this week to move a muscle?  Someone may be really hungry today and someone may not. Someone may be craving pizza tonight and someone may be craving salad and someone may be crazing pizza and a salad… It’s all okay!  Each day, each week, each month and so on may look different for you (and for anyone who is an UnDieter). And that’s the point! This is why it’s sustainable - because we just live our lives, listen to our body signals and do the best we can in the situation/ circumstance we’re living in.  You may have kids and you barely have time to make a nice meal for yourself so you’re eating whatever you can - maybe even the kids left overs. Maybe your only movement is chasing after the toddler or going on a walk with the stroller - That’s okay! One day your kids will be grown up and you will have more time to yourself which means you can prepare meals you really love that you can put more time into -- maybe finding new ways to move that you love because you’ll have more time.  Do you see how life is always evolving and changing so whatever is going on in your present day may not be what is going on tomorrow or the next - same goes for you hunger signals or any body signals.  So the next time you judge yourself for anything you’re doing - remind yourself that IT’S OKAY!!! When you accept and allow “what is” - you’ll feel so much more peace and freedom.  Keep your eyes open on Sept 1 our 21 Day Weight Gain WTF intensive is opening. If you liked our 5 day weight gain wtf video series last month you’ll love this. The free video series is also coming back on the 1st if you missed that.  In the meantime be sure to grab your free wellness without the obsession journal at bit.ly/wwtojournal 

Welcome to How to love your body today we are talking about “healthy eating”. Dieting says healthy eating is about what you eat and how much you eat. Period. It says that healthy eating will make you lose weight and not gain weight. Healthy eating is: Low carb Low  fat Keto Vegan Balanced “Whole foods” Its measured Weighed Tracked Prepped No processed foods and no fast food! Don’t forget to cut out sugar. This is what diet culture says healthy eating is. FIRST of all - most of these are contradictory so we can feel like we're going a little crazy when we are trying to just eat healthfully! Secondly -- how does it affect our overall health to try to eat healthy in this way? Often it can cause a huge lowering of mental health, it causes disordered eating, obsession with food, negatively affects our social lives and leaves us feeling defeated and shameful when the inevitable overeating or binge eating follows. Is this HEALTHY?? We don’t think so. But letting go of “healthy eating” leaves many people feeling like intuitive eating and UnDieting means not practicing healthy eating. But this work is about ACTUAL healthy eating. -- the bigger picture, having a healthy relationship with food, which leads to a healthy life. Instead of throwing the idea of being “healthy” away when doing this work, redefine your definition so you can work towards genuine healthy eating. THIS is what healthy eating is: Intuitive, without disordered habits, no obsession, ease and enjoyment, guilt free, flexible and non restrictive, simple and easy (not prepping for hours and freaking out when the restaurant cant put your dressing on the side), doesn’t interfere with life (not missing social events, bringing your own tupperware meals), food is a small but lovely part of life. THIS is healthy eating and it’s something you can work towards when doing this work. We hope this change in the definition of healthy eating will allow you to feel confident moving forward and knowing that you are still honoring your health when UnDieting.

Welcome to How to Love Your Body, today we are talking about what to do when we are worried about a friend or family member’s health issues and how we can address it.   You can grab your worksheet here bit.ly/undietsupport - so you can work through how to support your loved one in the best way possible.    To start it off - get into your loved one’s shoes. If you had something going on with your health, what would you want from a loved one?    Someone to listen to you? Someone to support you in going to appointments? Someone to love you unconditionally?   So would I.   But what we tend to dish out instead is:   Advice. Unsolicited advice.   And we mean SO WELL but it’s really not what they need.   We have people reaching out sometimes and wondering “But I really love them shouldn’t I encourage them to eat healthier”?   Even if it’s not about weight - telling someone to “eat healthier” is rarely constructive.    If your loved one has health issues going on that you feel are exacerbated by the way they eat, I promise their doctor has already brought it up, likely incessantly and if that hasn’t made a change, your comments won’t either.   We really hope that nobody tells you what to eat or how your body should look so we advise the same for US - their body, their business, our body, our business.   So how can you support a loved one having health troubles?   ASK them what you can do to help - don’t assume or give unsolicited advice Be there to listen   That’s really all you need to do.  Keep it simple and keep checking in with them if they need anything.   You can grab your worksheet to work through what is best to do for your loved one here bit.ly/undietsupport   See you next week!

5 mistakes people make going through the 5 phases   Welcome! This episode is brought to you by The UnDiet Academy starting August 4th 2020. Learn more about our program here - www.thebodylovesociety.com/undiet    Phase 1: The Initial Exit   Mistake: They’re starting here and can easily get stuck in consuming INFORMATION but never moving forward with actual transformation. Phase 2: The Diet Mentality Detox    Mistake: Still having that tiny voice in the back of their head focusing on weight loss/ weight gain instead of focusing on how their body feels. Phase 3: The Inner Self Work    Mistake: Thinking they need to love themselves and their body all the time but really - starting with body neutrality (or staying here) is much more helpful etc - body love isn't about the way your body looks. Phase 4: Embodying Intuitive Eating    Mistake: Allowing all food physically but not mentally ALSO - focusing majorly on eating when you’re hungry, “mindful eating”, avoiding emotional/ boredom eating. Phase 5: Wellness without the obsession    Mistake: You second guess yourself and think that when your body asks for a salad, veggies, or something considered “healthy,” it means you’re dieting again- you second guess your intuition because you don’t believe you could actually choose the salad because you actually want it - because salad is something you forced yourself to have in the past as a dieter, you’re hesitant if you’re actually transforming your relationship with food or if it’s just a trick.   We would love to support you in avoiding these pit falls in The UnDiet Academy which is open right now and closes August 4th.   To share a little bit about the program - this is our most comprehensive program that we offer, it is 3 months of going through the 5 phases of undieting with us and a small group of women on the same journey.   It includes weekly video lessons and worksheets that get straight to the heart of each phase so that you aren’t wasting your time on anything unnecessary. You will receive daily coaching and support from both of us in the private facebook group for the entire program as well as being able to see the questions that other women ask -- this can often provide some HUGE ah-has from seeing the answers to questions you didnt even think of asking.   This group element makes this program stronger than many 1 on 1 options and its also more affordable. Win Win!   We are also including weekly live coaching sessions where your personal questions will be answered - you can watch live and interact or you can tune into the replay to get the answers to your questions as we move through this work together.   To get more info about the Academy take a look at www.thebodylovesociety.com/undiet   We also wanted to let you know about a coupon code we are offering for $100 off until Friday July 31st, the code is undiet2020 - use this with either the pay in full or the payment plan and get the discount instantly.  

This week on How to Love Your Body we are diving HEAD ON to what we know is the #1 fear in UnDieting and that is weight gain.   It doesn’t matter when or where we ask, almost every woman’s concern and fear is weight gain or another body composition worry which is all the same thing in the end.   Before we get into our conversation today we want to share with you a resource we created to DEEP DIVE into this fear called the “Weight Gain WTF” video series. The series begins Monday July 27th so be sure to sign up before then to receive all 5 videos. This series is only happening July 27th - July 31st 2020. Go to bit.ly/weightgainwtf   As we talk about the fear of weight gain you may be thinking YES this is the biggest thing holding me back OR you might be thinking no that’s not my biggest fear it’s actually: Eating too much Never stop eating Being unhealthy   We get that, those are other fears that people have but at the root, these fears are based on weight as well.   Here’s why:   Any food fear is really about what we believe food DOES to our body. Really be honest with yourself right now - if you do have a food fear, eating fear - would you be worried about food at all if it never affected the way your body looks?   We both know the answer is no. :)   As for the health concern - there may be the rare person who has a medical issue that they are genuinely worried about when it comes to letting go of food rules etc BUT contemplate this as well - if your internal health remains intact but you gain weight is that 100% good with you?   We find when people are concerned about food or “health” it usually equals a weight concern.   But here’s the thing - that is SO NORMAL and expected. The root of dieting is a weight obsession - an obsession with losing it and an obsession with avoiding gaining it, so when you’ve come from that line of thinking for decades OF COURSE that is going to be the main concern.   It’s not vanity, it’s not self centered - it’s what we’ve been taught. That weight loss equals success, beauty and acceptance and weight gain equals shame, embarrassment and failure. So YES we are going to be preoccupied with our weight.   But it’s time for this to end. The fear of weight gain has run our lives for way too long.   It affects everything - the way we eat, exercise, socialize, our relationships, careers - everything!   Especially as women we have been so distracted in changing our bodies its taken vital time and energy away from us to be able to change the world!   And this truly is a societal issue that needs healing - and that healing starts with us individually finding peace in our bodies and at whatever weight our bodies want to be.   We know it might seem like your healing wont make a difference in this world but it will. Imagine if 50% of women healed their relationship with weight and their bodies. Imagine the industries that would change over night - pretty much anything that is sold to women to “fix” them would have to rework how they do business. Think: diet pills, diet programs, WW, Myfitnesspal app, cellulite creams and even makeup. All of these things are developed and sold to cure an insecurity that we can heal from!   YOU will make a difference in our world by healing so this isn't just about you anymore, being at peace in your body will affect your children, mother, friends and loved ones in an impactful way.    We hope this gives you inspiration to PUSH THROUGH the fear and actively work on healing it so you can finally move on with your life and begin experiencing wellness without the obsession. To push through the fear be sure to grab our 5 day Weight Gain WTF video series starting Monday July 27th. Go to bit.ly/weightgainwtf

On this week’s episode of How to Love Your Body we are diving into Body Trust.   But before we start - this episode is brought to you by our free UnDiet masterclass happening this week on Tuesday July 21st and Thursday July 23rd.   Grab your spot to learn the 3 ingredients you need to become an intuitive eater and find wellness without the obsession - get on with us live and we will be answering questions and coaching you through these key ingredients. Grab your free spot at bit.ly/undietmasterclass   Body trust is a huge part of UnDieting and it is something that dieting teaches out of us.   We’ll start with what body trust is, body trust is when we drop all of the rules, shoulds and cants and simply listen to your body's signals and respond to them without doubt or questioning.   It’s one thing to know when you’re hungry and think to yourself - I cant possibly be hungry I just ate, is this real hunger? Maybe im just bored, I’ll wait 20 more minutes and if I still feel hungry I’ll have something. Its another to know youre hungry and just go eat.   This is rare, most people do not trust their bodies even when they are starting to prioritize listening to its signals.  This is because the message of diet culture is: Don’t trust your body, you will go out of control if you don’t implement rules and follow meal plans and programs.   You will eat and eat and never stop if you don’t control yourself.   So of course we live in fear with food and it results in living a life of “wellness” out of fear and that only leads to a lifestyle of stress, being on and off the wagon with very little enjoyment.   NO matter how healthy that life looks on paper - we MUST consider the whole experience, the mental, physical and experience of your life.   THIS is where body trust comes in.   Without it, things are rigid, controlled and encompasses the all or nothing mentality.   When body trust is introduced we can become flexible and live a life of wellness without the obsession.   It can be scary to begin to listen to and truly honor our body’s signals but in order to find that balance and wellness without the obsession it is such an important element.   Here are 3 things you can do to begin developing body trust:   If you notice you sit and debate with your body signals often - Am I really hungry? Is this genuine hunger? How long since I ate last? - stop and go eat. At least some of the time begin to just trust the signal and tap into what feels best to eat at that moment, what is your body asking for? Remember: being overly concerned if you are REALLY hungry or if its emotional eating, boredom eating etc is a part of the diet mentality, you wouldn’t keep eating if you were unsure if you were full or not - I didn’t eat much I couldn’t possibly be full, I’ll keep eating just incase. Why is this? It is because in diet culture we are taught that less food is always better so we lean towards questioning our hunger but rarely question our fullness.   Shift fear to curiosity -- when you do begin to listen to your body signals it can be scary and our old diet thoughts may pop up (am i eating too much? Should i be having that? ) but shifting this to curiosity will make all the difference. Instead think - maybe this is how much I need? Maybe I havent eaten enough carbs in the past and now my body is asking for more! I wonder what will happen long term when I truly honor my body’s signals..   Question everything! When we live in the diet mentality we think in a particular way and it goes unquestioned. We rarely look at if our thoughts are true, we assume that what we think is real but with diet thinking it rarely is! Question the thoughts and fears that come up ask yourself -  is this true?   If it’s a diet thought it often isn’t. For instance - I shouldnt be hungry because I just had breakfast a couple hours ago. Is that true? You shouldnt be? How do you know? -- if the answer is a food rule you once took on then it isnt true!   There is a lot more to body trust of course but this is a great place to start.   A next great step is our live masterclass this week Tues July 21st (Tonight) and also Thursday July 23rd.   We will be coaching you through the 3 ingredients you need in order to become an intuitive eater and find wellness without the obsession, this is a live masterclass so you can ask questions and we will interact as we go over each ingredient together.   You can grab your spot at bit.ly/undietmasterclass   See you there!

Welcome to How to Love Your Body - on today’s episode we are talking about The Diet Mentality Detox - this is the second phase in UnDieting (there are 5) - a very vital step ( as they all are) but to really detox of the diet mentality and think in a different way is a life changing phase in this UnDiet process - if you want to learn more about all 5 UnDiet phases you can go back to episode 76.  Before we share about what the diet mentality detox really is and a few steps on how you can get started - this episode is brought to you by our free upcoming masterclass called The 3 Ingredients you need to become an Intuitive Eater and find Wellness without the Obsession.  We have 2 dates (July 21 & 23) and times you can choose from - you can find the link in the show notes to save your spot or bit.ly/undietmasterclass Okay - let’s dive in.  What is The Diet Mentality Detox?  This is all about rewiring your brain - your words, thoughts, and beliefs around diet culture.  It’s about changing the way you think FIRST so you can make food choices from your intuition, how your body feels, what sounds satisfying, your preferences. - not from a place of “good” and “bad” food, what’s the “healthiest”, the least amount of cals, what will help me lose weight etc… that’s just the diet mentality speaking.  When we can change the way we think, it automatically changes the way we act without always having to put massive amounts of effort in (for example - to resist or distract yourself from bingeing, which is not a long term approach to healing - you can instead rewire the way you think so that binge eating doesn’t even occur to you, The urge is healed so there isn't anything to put effort into, you just get to be free and start to feel that peace and have the freedom you hear about in this UnDiet world. When you unlearn the diet mentality and rebuild your thinking with the UnDiet approach it allows you toI make choices around the way you move that stem from what you enjoy and what feels good. - not from a place of punishment, force, to burn off what you ate, for weight loss focus - again that’s just the diet mentality speaking.  When you create a new foundation and intentions around why you move - ex. Mental health and to feel good that’s when you start to create a healthy relationship with movement.  It’s also about shifting the way you think and speak about your body - you are always thinking, and for dieters much of that inner dialogue is critical, judgmental and harsh, surrounding not only our bodies, what we eat but also our self worth and self esteem.  It is in rewiring our thinking that will lessen this internal dialogue leaving you less likely to use food and movement as punishment and an emotional response to that internal conflict and more likely to have food and movement take its rightful place IN your life instead of it ruling your life.  Do you see how the narrative changes when you detox from the diet mentality?  It creates a new world that feels good - you dismantle diet culture and introduce yourself into the wonderful world of UnDieting.  Here are a few things you can do to get started with The Diet Mentality Detox    Clear your online space of diet culture    You have probability heard us share this many times if you’ve been listening to our podcast but here’s a great way to get started - and if you’ve already done this it will be great to do a little refresher and tidy up a bit!  Clearing your space means to get rid of anything that relates to diet culture - a great place to start is with your social media. Unfollow anyone who spews diet culture and doesn't make you feel good/ inspired - and then Follow accounts that are a part of the body positive movement, different bodies, intuitive eating accounts etc - if it makes you feel good, then surround yourself with that!  If you’ve never done this before - this will be such an energetic shift in your online space! If you’ve already done this - do a little looky lou to see if you still have a social media account that is incorporating any kind of diet culture - it can be sneaky!!    Become aware of all or nothing thinking    This type of thinking you may be familiar with - it’s the “no inbetween land” - you either say no to the pizza or eat the entire pizza - you either don’t move your body for a month or you move your body everyday until you burn out. It’s not allowing yourself dessert during the week and then binge on the weekend. You live in a world where diet culture fuels your thoughts with extreme ways of using food and movement.  So how to dismantle this - the first step is becoming aware of your thoughts - so this week - when you are making food choices/ movement choices - see if you can spot any all or nothing thinking - if you do, ask yourself how you can find more of a balanced thought. Where can you find the grey area? Ex. can you still eat the pizza and add a fresh salad to it instead of only eating the salad or only binging on it?  This isn’t about being perfect - this is about becoming aware of your thoughts and how you can start to shift them- it’s spotting the diet mentality and choosing to do it differently. It takes practice. There is no timeline. There is no failing.    Save your spot in our free masterclass    As mentioned in the beginning of this episode we will be holding a free masterclass on July 21 and 23 called The 3 Ingredients to become an Intuitive Eater and find Wellness without the Obsession. This will be a great step forward in Detoxing the Diet Mentality as that is the center focus on this masterclass. You’ll learn all the ingredients and you’ll be able to incorporate them into your current life to keep healing and improving in this work as an UnDieter.  So to reiterate - action steps to detox the diet mentality:  -Clear your online space of diet culture -Spot when you are using all or nothing thinking and see where you can find the grey area -Save your spot in our free masterclass at bit.ly/undietmasterclass

Today's episode is brought to you by our free 5 day UnDiet Mindset Boost- this is a 5 day opportunity for you to boost your mindset around undieting and do the important work of changing the way you think. It will be based on today’s episode and you can get it at bit.ly/undietboost 5 Major Philosophies of UnDieting  Shifting your thoughts about food and your body from the way you look to the way you feel.  There are some obvious things that you may have shifted already - not counting calories anymore, not on an actual diet, beginning the process of eating intuitively and listening to your body signals instead of food rules but there are SO many ways of thinking that need to change that sometimes we cant even see  Being overly concerned with emotional eating, overeating, making sure you’re ACTUALLY hungry when you eat etc are all markers of some old beliefs coming up. Would you be so worried about these things if food didn’t affect your weight? If you could eat anything, anytime and you would look the same forever would you be that concerned? Would it be a big deal if you ate because you were bored or because you were physically hungry? Probably not - this shows that some of your actions are still rooted in the way your body looks. And it can sound extreme but overhauling the way you think entirely is the way to freedom and ironically, balance.  When your thinking changes you are able handle food with ease because it’s just food, it’s not so intertwined with looks, weight, worth and so many other things that diet culture ties food into. Separating weight and wellness.  A main concern people have is that if they UnDiet they won’t be healthy. But the truth is the diet cycle is very hard on your body and mental health.  The key of this work is separating wellness from weight, they are not the same thing. While you shift away from a focus on weight this does not mean shifting away from wellness, it actually means FINALLY introducing true wellness into your life.  As you move along on this journey, when thoughts of “I’ll feel better if I lose weight” or “I need to lose weight for my health” come up, take a breath and ask yourself, what can I do to feel better now, what can I do to improve my wellness at this moment. Are you getting enough sleep? Are you eating enough? Are you wanting to eat more vegetables? Are you wanting to continue building a healthier body image? Are you wanting to move your body more often?  GREAT! And none of that needs to affect your weight for it to benefit your health.  An important goal of UnDieting is inner peace. When you’ve been dieting for 10 - 30 years the goal is always to look different, to be thinner and to have various physical results.  This is what we’ve thought would change everything for us, and of course we thought that - thats what diet culture told us but to be honest a physical result will not be life changing, and definitely not a long term solution. The 1 thing that will make a life changing difference is inner peace. This means acceptance of your body and self unconditionally.  You might be thinking, but HOW!? We know its not a quick journey but its possible and so worth it.  Imagine waking up every morning without the thought “I need to change my body”, Ive been so bad I have to start again on Monday, and the constant stress over your weight. Just simply LIVING and being you and that is enough -and yes you can absolutely care about your health, feeling good and growing as a person at the same time. Self Empowerment This is about YOU figuring out what works for you instead of someone telling you what to do (when there are rules, it can never be a lifelong change) UnDieting is unlearning all the rules and BS that you were taught before and to get back in touch with YOUR wisdom about your own body, what it needs and wants and how you feel. You are the expert on your own body and its time to realize that and embrace your power.  Rewiring Your Brain The brain is a habitual creature , when we think one way it’s easiest to just keep thinking that way. Body hate, food stress, weight obsession - it all becomes second nature and just the natural way we think so to change that seems impossible - this is just the way we are! But that isn’t true, this way of thinking was learned and it can be unlearned and replaced with a more natural and compassionate way of thinking.  Body acceptance, intuitive eating and UnDiet thinking can all become second nature, so its natural and easy. You can dive deeper into internalizing these philosophies by joining our free 5 day undiet mindset boost at bit.ly/undietboost See you next week!

Welcome to How to Love Your Body - on today’s episode we are going to be talking about body checking.  Before we dive in - we wanted to remind you that the 21 Day Body Image Intensive is closing Today - EOD - June 30th. We’ve been getting great feedback from women who have been currently taking the intensive. If you want to dive deeper into healing body image this intensive is for you. Go to www.thebodylovesociety.com/bodyimage to get started on day 1. 50% of the proceeds are going to The Loveland Foundation, an amazing cause we are passionate about as it’s all about mental health.  Okay so. Body checking. First, what is it?  An obsessive behavior in which one focuses on a certain body part/s while looking in the mirror/ at their reflection multiple times a day. Behaviors include:    Looking in the mirror multiple times a day checking the size of x body part.  Obsessively weighing yourself  Obsessively taking measurements of your body  Constantly focusing on how your clothes fit/ feel tight etc  Always comparing your body shape to another’s  Checking your reflection in places other than the mirror    Body checking could be something that is on your mind A LOT throughout the day, everyday.  Now that you know what body checking is - you may now be aware of how much energy goes into this and how much attention it takes away from your daily life. When your mind is ruminating it truly does feel like there is no room for anything else in your life and let’s be honest we don’t want our lives to ONLY be about our bodies and how they look.  One of the things that we really dive into when working on body image is mindset but one of the best tangible things you can do to improve body image is STOP body checking!!  When you commit yourself to purposely not body checking you’ll see how much clearer and peaceful your mind becomes - how much energy you save to think about other things that actually matter to you.  We are not making you wrong or bad for body checking nor do we want to make you feel bad for putting so much energy into it - we did this ALL the time! Food and body took up our thoughts 24/7, so we get it!  We want to support you in freeing yourself!  Here’s an activity to do if you choose to accept!  Of course we want this to go beyond a day but for the sake of the activity- For one FULL day - No body checking - this means no mirrors, no looking at your reflection, no zero-ing in on body parts and judging them. Bad body image days are created in our minds - it's our thoughts that make it so hard! So in order to keep your mind from creating all the mean thoughts about yourself - simply do not give energy to them. Avoiding the mirror and choosing not to body check will give your mind a break. It won't trigger all the thoughts that come along with the tough body image days. When you notice yourself wanting to look in the mirror to see how your arms look in your shirt or what your legs look like in those pants or wanting to assess your body to see if you approve or disapprove of it - let that be a signal to tell yourself.... "I really want to body check right now and I am choosing not to. I know this is the self honoring choice right now. Instead of berating my body I am going to not give attention to those thoughts." At the end of the day - reflect on how it was to not body check. Did it make a difference in your thoughts about your body? Did it seem helpful? How did not body checking serve your highest good? Is this something you will do daily? You can also reflect on what you feel body checking gives you? You wouldn’t do it if there wasn’t some sort of pay off. Does it feel like you have more control over your body if you're always looking it over? When you feel the urge to body check remind yourself of the real reason you’re doing it - one that isn’t helping you build a healthy body image. If this activity seems helpful to you - take it on!  Also, consider taking on the 21 Day Body Image Intensive! For 21 days you’ll get support with tangible activities like the one above and mindset activities to help you really dig deep and transform the way you think and feel about your body.  You can get started by going to www.thebodylovesociety.com/bodyimage  Doors close by the end of the day today (June 30th, 2020)! It’s only $21 for 21 days + an added bonus that you will be helping an amazing foundation.

Welcome to How to Love Your Body on today’s episode we are talking about beauty, particularly conventional beauty and where it fits into the work of UnDieting and removing ourselves from diet culture. Yes - the beauty industry, makeup, hair etc is another multi billion dollar industry that preys on low self esteem and the need to look a certain way. Being aware of this is important - if the political side of this work is important to you, the best thing you can do is vote with your dollar, do not give money to these kinds of industries… and you’re also a grown woman who gets to choose what is best for HER! The first step is being aware of the insidious side of the beauty industry - did you know cellulite as a negative body feature was made up by the beauty industry so they could then sell you a product to fix something that you never had a problem with… until they said it was a problem? Take a step back and see if everything you buy and buy into is something you want to be a part of, cellulite creams, waist trainers, spanx, these things were developed so you could fit into a mould - and so is mascara, cover up and curling irons but we can choose where we draw the line for ourselves as individuals, there is no right or wrong answer here. I do make it a point to not buy into supposedly body changing items like waist trainers and cellulite creams because of the work we do - if I try to look more like the diet culture mould I am not helping anyone else accept themselves and that is an important part of this work TO ME. It does not mean it has to be for you. When becoming an UnDieter we are not saying - you now have to become an advocate and dive into the politics of body acceptance, fat acceptance and fighting against the patriarchy!!! It is important work but we know it isn't for everyone. What are you passionate about and where do you draw your line? Wherever that is, it does not matter, just make sure its what you really want.  I have my eyebrows microbladed, I want to get hair extensions this year, I wear makeup when I go to events and I like to wear conventional female clothing… These are not things I feel I need to boycott to live this life or to help others find food freedom either. Where is your line? Do you want to avoid shape wear and try to practice some more body acceptance? Do you want to wear makeup less often? Do you want to stop buying anti aging creams ? Cool! Don't want to do those things? That's fine too. We just encourage you to take a closer look before you decide. Are you afraid of leaving the house without your hair and makeup fully done? Are you afraid of what people will think of you if you arrived somewhere without spanx? Living in fear isn’t making a choice, it’s being forced into a choice… And we want genuine freedom for you! You can grab your free worksheet to explore the different elements of beauty and decide where you are going to draw your line in the sand - once you’ve taken a closer look and decided what you’re okay with and what you are not, you can live a life of freedom in every aspect!! Get it at www.thebodylovesociety.com/111 And remember: you can become an UnDieter and just be the same wonderful you who loves makeup and hair products but who also has freedom around food and realized their self worth doesn’t come from those beauty products! Please take a minute today to rate and review the podcast so other women can discover the world of UnDieting too!

Welcome to this week’s episode of How to Love Your Body  The terms body love, body neutrality and body positivity along with Body acceptance and body image all get tossed around a lot in this work and many use them interchangeably but all of these things are different. Today we are going to talk about the differences, what they mean for your journey and what to focus on in this phase of your journey. Let’s start with body positivity: This one is unlike the others. Body positivity is a social movement, it has its roots in the fat acceptance movement. It works along side racial justice, trans and queer inclusive, and disability movements. So when people ask, why is body positivity so political ? This is why - it IS, it’s a political movement.  The other terms we are talking about are more about the individual - and likely what many are talking about on their platforms when they use the term body positivity. Most people - even publications use these terms incorrectly. Take this article title for instance “ Forget body positivity: How about body neutrality?” This doesn’t make sense - body positivity is a movement and body neutrality is an individual experience of one’s body. Let’s dive into Body Neutrality, it is usually the first step for people on their journey out of the diet mentality and into a healthier relationship with food and their bodies.  Body Neutrality empowers you to embrace yourself as you are, including the parts you don’t like about yourself. This means avoiding self hate but also being ok not liking the way you look all the time. It's about respect and acceptance. The power in body neutrality is that you don’t have to lie to yourself, bypass the emotional work and just pretend to love your body - you can work on slowly becoming okay with who you are as you move along in your journey. An example of body neutrality is to turn your thoughts from negative “I hate the way my arms look”, to factual and objective thoughts. “I have arms that allow me to hug my loved ones”.  Next up is body love - Obviously this one is one of our favorites since our community is called THe Body Love Society and our podcast is How to Love Your Body. Body Love is important to clarify here - we never mean you love the way your body LOOKS - because honestly this work has nothing to do with the way your body looks but we do hope you can get to a place of loving your body. Loving your body the way you love a loved one - by being forgiving, compassionate and gentle. It might annoy you at times and you don't love every little thing about it (just like with our loved ones), but overall you respect and are on your body’s side. Body Love involves loving it NO MATTER WHAT happens. Gain weight, lose weight or stay the same - The love is still there. That is why it isn't about the way your body looks - we often hear from women that they started to be ok with and even love their bodies again but now they've gained weight and it’s all gone to hell! It’s so important to begin cultivating unconditional love for your body - really this just means being on the same side as your body, working together to feel your best, through any ups and downs that might occur.  Before we wrap it up today there is one more we’ll throw in that is just so important and that is body trust. Body trust is an aspect of body love. Meaning you relinquish control over to your body to handle itself. Trusting your body means you no longer have to micromanage the way you eat or look - you know that your body has got your back and if you just listen to it, it’ll take care of you.  Without body trust you cannot love your body, just like in a personal relationship - if you have to micromanage and control someone, it is not going to be a healthy relationship. To begin working on body trust - begin slowly letting go of things that exert control over your body - still measuring food? Weighing yourself? Tracking what you eat? Benign very rigid in your workout routine? All of these things tell your body you don't trust it. As you continue to heal your relationship with your body, building from body hate to body neutrality to body trust and love - know that it’s ok that it might feel hard. This work is going against everything you’ve been taught your whole life.  To get support as you move forward our 21 Day Body Image Intensive is a great option. We give you daily journaling activities and action steps to take to tangibly build up from body neutrality to body love for only $21. Just sitting there and hoping one day you’ll love your body after years of trying to shrink it and control it will be a long and bumpy road - but taking confident action each day in the body image intensive will get you moving along on the path towards a healthy relationship with both food and your body. You can learn more about the intensive and The Loveland Foundation which 50% of the proceeds from the program go towards at thebodylovesociety.com/bodyimage 

On today’s episode we will be discussing what body image is,and how to improve it. We will also be sharing about The Loveland Foundation, what it is and how you can help contribute while also improving your own body image. So let’s dive in: What is body image? The dictionary definition is “an intellectual or idealized image of what one's body is or should be like”. Both the words idealized and should hold the power of diet culture. Our ideas of what the ideal body is and what it SHOULD look like come directly from the message that thinner is better and all of the damaging self criticisms that come along with the diet mentality. Body image has much less to do with the way your body looks and much more to do with your thoughts and judgements around what it SHOULD be and what is good or bad in a body. The way to heal your body image is to transform these thoughts and judgements into ones of acceptance and flexibility. Accepting your body does not mean liking the way it looks all the time - it means letting go of the idea that it SHOULD be a specific way. The pain that shoulds cause us isnt real - the minute you dont have that thought, the pain goes away. This is why mindset is so important.  Here are 3 main thing to focus on when it comes to healing your body image:   Let go of all shoulds and shouldnts. These will only ever leave us dissatisfied and discontent. Allow for flexibility - your body will change over your lifetime, it is inevitable. Allowing for that gives you freedom no matter how your body changes.  Work on being ENOUGH as you are right now. The number one thing we hear when women do lose weight is - it was never enough. There are always flaws that need fixing and things that need changing - ALWAYS.    Drop the shoulds, allow for change and find enoughness where you are right now. NOTE: The question we will inevitably get from this is -- isnt that complacency, isn’t it good to practice self improvement. Sure! But how about using that energy to work on things that matter instead of trying to appease society’s oppression of your body? You can still choose to work on practicing positive health behaviors like getting enough sleep, eating a variety of foods, becoming an intuitive eater, moving your body. And all of that can be achieved while finding a healthy body image, resulting in both a positive change in physical and mental health. We’d now like to share the Loveland Foundation with you.  We will be supporting this foundation through our 21 Day Body Image Intensive program that is open today. The Body Image Intensive is a 21 day process you can go through where each day you will have a journal prompt or an activity to do to improve your body image.  The intensive is $21 and 50% of proceeds will be going to the foundation. The Loveland Foundation was established in 2018 by Rachel Cargle in response to her widely successful birthday wish fundraiser, Therapy for Black Women and Girls. Her enthusiastic social media community raised over $250,000, which made it possible for Black women and girls nationally to receive therapy support. Black women and girls deserve access to healing, and that healing will impact generations. The Loveland Foundation is the official continuation of this effort to bring opportunity and healing to communities of color, and especially to Black women and girls. Through fellowships, residency programs, listening tours, and more, ultimately they hope to contribute to both the empowerment and the liberation of the communities they serve. To learn more about the intensive you can go to thebodylovesociety.com/bodyimage and to learn more about The Loveland Foundation you can visit www.thelovelandfoundation.org

Quick Coaching: Is food logging to see how food makes me feel a good idea? This episode is brought to you by how to love your body the online course 4 weeks covering food movement body image and mindset All elements that are so important in becoming an intuitive eater You can learn more at www.thebodylovesociety.com/course Something like food logging (not calorie counting) isn't bad or wrong but the question is will it give you the results you’re hoping for? When you stop dieting and become an intuitive eater, many people hope to think about food less - logging in any form puts more attention on what you eat - Have to think about the food twice - eat it and write it down - See all the food you ate that day - way too easy to take stock of your day and think i shouldnt have had so many carbs etc - Hard to be present when logging  - False sense of control - if I don't write it down I'll go out of control KEY POINT: Nothing is bad or wrong - but we need to look at the intention of it and whether it will give you the results you want. This is relevant to ANYTHING with food and movement. Your intention behind eating a salad Your intention behind working out Your intention behind food logging Your intention behind being a vegan Your intention behind eating all the chocolate AND THEN Will this allow you to get what you want? If you feel restricted eating vegan - will you ever find food freedom? If you log your food and it makes you think about food more often - are you going to be able to stop thinking about food all day? Take these 2 things into account whenever you are considering something in this journey. Want to take a huge step forward on your journey? Our 4 week online course is the perfect next step for you to take. We close the doors on May 31st so be sure to take a look before it closes. www.thebodylovesociety.com/course

Welcome to How to Love Your Body. On today’s episode we are going to be talking about something that may get a little misinterpreted in the IE world.  Before we get started there’s a free worksheet you can grab by clicking HERE to help you assess what IE means to you, how you can be more gentle with yourself, and how to celebrate yourself.  IE is not about celebrating eating less.  People may think this because things like this get “celebrated”  “I stopped after one cookie.” “I passed on the stale donut in the staff room.” “I went out to eat, ordered what I wanted, and only ate half.”  “I usually feel like dessert every single night but tonight I didn’t”  “I listened to my body and realized I only wanted a slice of pizza with a nice salad to go along with it. Usually I want the whole pizza!” It does seem as though eating less is being celebrated when touching on these handful of examples….  And we want to tell you why it’s not about that at all - and tell you what it IS all about.  The IE world is not celebrating eating less - what it is celebrating is…..   Being in tune with your body Feeling good in your body  Stopping the bingeing because there’s no restriction  Enjoying dessert without needing to eat it ALL in one sitting because you know you can have it tomorrow or whenever.  Knowing what is worth it to you and if you don’t feel like eating stale donuts because you actually won’t even enjoy it - awesome!  Having a healthy positive mindset around food.  Being able to actually see the progress you are making in healing the relationship with food and your body  That you feel at peace, hopeful, and happy that it CAN be different - you don’t have to live in a miserable world with food anymore.    THIS is everything we are celebrating!! It truly is amazing!  AND if you told us…  -You got too full and didn’t tune in  -You binged after a few months one night  -You couldn’t stop after one cookie -You didn’t leave food on your plate  That doesn’t mean you have failed and it doesn’t mean that you aren’t going to be celebrated - it doesn’t mean you are a bad person and it doesn’t mean you are doomed and can’t ever heal the relationship with food and your body and find wellness without the obsession.  It means you are learning, growing, evolving, having awareness, being curious and are human! - When things happen that you don’t like or wish didn’t happen or things that you beat yourself up for -- THOSE are the times when you learn the most!! It’s really about being gentle and compassionate with yourself and giving yourself a break.  So whatever happens - You leave food on your plate one night or feel too full the next - THAT’S OKAY. There will always be an ebb and flow to the way you eat on any given day - tune into your body and know that you can always in every present moment choose what feels good to you - whatever that may be.  You are always being celebrated as an UnDieter!  Don’t forget to grab your worksheet HERE

A celebrity recently posted about her weight loss and there was a response from 2 different sides. This episode was inspired by Adele’s recent weight loss but what we talk about is true for anyone you know who loses a significant amount of weight. One group of people were praising the weight loss and one group were upset by the weight loss. The first group are dieters - those who believe that skinner = better, that weight equates to health, these are people that subscribe to the main stream diet culture that we live in, no surprises at all here really. We know people get praise for weight loss, it’s one of the many reasons we can even get sucked back into wanting to lose weight ourselves. This reaction is Predictable and quite frankly boring. We all knew people would have this reaction, they always do, its old it’s played out so lets move onto the next perspective that is mostly what we’re seeing online now. The second group were mad, they were triggered, they were upset. These are the people who are working on their own relationship with food and their bodies. They are working to get out of the diet mentality. They see a prominent person go from being a fat person to a thin person and it causes feelings - these may include worry that maybe they SHOULD be pursuing weight loss after all, and disappointment that yet another prominent, fat woman has now fit herself into the mold of what a famous person is supposed to look like, one less fat woman to represent other body types in the media.  It IS upsetting when we see ourselves in someone and that person changes in a way that we no longer identify with, it feels like a break up almost. Like “you understood me and now you don’t”.  We get it! And it is okay to respond in whatever way you responded - having compassion for every person is the best way to find peace for yourself. Most people still live entrenched in diet culture not even KNOWING they live in a diet culture - we all lived in that space at one time or another.  Our response to this persons weight loss is about US, not them. Just like we always say, others people’s comments about your body is about them not you, it’s the same thing here. So yes praising weight loss promotes fatphobia and we could talk about that for the whole episode but we’ve already seen a ton of people discussing this side of things- and it’s obvious for those who already are working on disentangling themselves from diet culture which is everyone listening to this podcast. What is less obvious is why comments like this are not useful either: This is a comment I saw on an article from the fat acceptance side of the argument. "She will probably just gain the weight back since DIETS DON'T WORK". Yes, drastic weight loss is usually not maintainable. BUT IT IS NONE OF OUR BUSINESS. Can you imagine if we made comments like this about another woman on a topic other than weight loss? Like- oh she won the lottery? She’ll probably spend it all and be broke again anyways…  And truthfully It’s completely fine if she gains the weight back, it’s fine if she doesn’t - it’s her body and it has nothing to do with us. We know someone else’s weight loss can be triggering and we might turn to undermining the person who has lost weight - this is not the answer. The key is to heal OUR relationship with our own bodies so that others’ bodies don’t effect our body peace. If no one reacted to her weight loss - her post didn’t even mention weight, she was thanking front line workers during the pandemic -  Bodies would just become free to fluctuate and do what they will without judgement, shame or praise. Ironically, this would also be a world where we wouldn't feel like we have to manipulate our bodies in order to not be judged, shamed or to seek praise… Win win all around. If you are ever upset by someone’s weight loss, turn it around to you - what does this reaction say about my beliefs about bodies, weight and the trust I have or lack of in my own body. Triggers are hard but they are helpful. It gives us so much insight into what we can continue to work on. Also - we want people to stop judging our bodies, we want the world to accept all bodies, we want our bodies to be nobody’s business but our own but then we so easily have so much to say about someone who has lost weight. NOBODY’S BODY IS OUR BUSINESS - whether they gain weight or lose weight it is not our place to say a word. If you are looking to find more peace in YOUR body so other’s weight loss doesn’t affect you be sure to take a look at our 4 week course - it will be open until May 30th. We go over food, movement, body image and mindset all from a body acceptance and non diet perspective. www.thebodylovesociety.com/course

Hello and welcome to another episode of How to Love Your Body - this is Jenna and Lauren and today we are going to be talking about quieting your inner critic.  You can follow along with the worksheet that goes with this episode here www.thebodylovesociety.com/105 You know the mean girl inside your head that makes you believe anything they say? She is something that gets to be handled because when the thoughts inside your head are constantly telling you how bad, unworthy, and such a failure you are - it will take you a heck of a lot longer to get to a place of love  and food and body freedom when you have such a negative nancy pulling you down.  So what do to with the inner critic when her head is roaring?  Acknowledge her and have compassion for her- she wants to be heard. She wants to be loved. She wants to be comforted. Even though she’s being such a mean girl - it’s the only way she knows how to communicate. It’s her cry for help - for that love and attention.  Of course you aren’t going to agree with the mean things she is saying - what you can do is understand her - and tell her that you understand that it’s hard. To have compassion for her because it’s clear that she’s suffering. Give her the acknowledgment that she’s looking for - tell her that you are there for her and you have no judgement- you can say “ thank you for sharing, but the things you are saying are not my truth.” Just by allowing the inner critic to have a voice allows it to come up and then be placed into the background. You don’t give anymore energy to it. When they get loud, you listen to them, and let them be on their way as you hold a space of compassion and understanding. She is a part of you but that doesn’t mean she gets to be the boss of you. You take the power back. Here are some tangible activities you can do to quiet the inner critic.      POST IT NOTES- After this episode or whenever you get a chance (make it a priority) - write a stack of  reminders for yourself on post it notes- Empowering messaging, loving messages, motivational messages, inspiring messages- whatever will give you that boost to remember what you deserve and who you really are. You can say things like:    I am beautiful  I am a badass boss babe  I am an amazing mom  I can do hard things  I am lovable  Take a breath, be present!  Etc… whatever feels good to you that will keep you going each day.  Post them in all the places you regularly see- places like the mirrors you always look in, your car dashboard, your work space, anywhere.    It may seem kind of silly or corny but you will see the difference when you wake up and maybe are already starting a tough day and you see all these reminders that give you the feel good boost you may need to keep that inner critic / mean girl in the background and not blaring in your ears.  Another activity you can do is - RELEASE/ REFRAME JOURNALING   Whenever the inner critic is going off and nothing seems to stop her- get out your journal and write down the story she is telling you. Get all the words out on paper. It doesn’t need to make sense or have the correct spelling - just write and write and dump the words onto paper. All the feelings all the emotions- everything. It can be in messy handwriting, it can be whatever- just go all out.  Once it’s all out and you’ve said it all - reframe the story.  Don’t re- read what you wrote - there’s no need to go back through that.  Rip up that paper and start a fresh new page.  Now, begin with writing 10 things you’re grateful for- gratitude can always shift your energy into a new state. Most likely a better feeling state-    After you dive into gratitude, get into the reframe part and write to yourself everything that you need to hear. That you are an amazing woman, that you deserve to be heard and supported by others. That your voice matters. That it doesn’t matter the size of your body but the size of your heart. That you are doing the best you can and you are exactly where you are meant to be. Tell yourself everything that you need to hear in this moment. Don’t get in your head - this is not coming from the inner critic - they had their turn- this is coming from your truth. From the part of you that knows you are worthy no matter what. This reframe will allow you to quite that inner critic without suppressing it - shift your energy- and move forward.  One last thing you can do- Is this someone I would want to be roommates with?  When you hear the inner critic start to get loud and mean - ask yourself if this were my roommate would I tolerate this kind of behavior? Would I allow someone that I lived with to speak to me this way? Would I want to spend time with them? - most likely you would run as far away from this person and immediately evict them from your living space. And if it wasn’t immediate- I’m sure it would only be a matter of time before you’ve had enough.  If you wouldn’t want to physically live with a person like this - why would you allow something like this to live inside your head all day long? That seems like torture! It’s time to evict that inner critic - so just simply being aware of “Oh wow, that sounds really mean, would I want to live with a person like this?” That can be your signal that you don’t tolerate this kind of behavior and to take action to “evict” this voice inside your head that doesn’t serve you.  So there are a handful of tools you can use when you are starting to hear those mean voices come up - and remember that we all have those voices and it’s human. You aren’t going to quiet them completely 100% of the time - and that’s okay- the thing is - now you have tools to not let that voice run your life. You’ll have days when it’s louder and days when it’s quiet - and with the awareness and doing the work on yourself you’ll have many more days of peace and quiet! Remember to download the worksheet to really dive into the work of quieting that inner critic at www.thebodylovesociety.com/105   Please rate and review the podcast - it helps a lot!  

We had a pretty controversial post on Instagram about this with lots and lots of comments so getting this topic on the podcast felt appropriate!  The reason is was so controversial is because we had a handful of dieters who couldn’t accept the fact that getting compliments for all their hard work is damaging - in a way they may have felt threatened that they wouldn’t be getting the external validation they so desperately need from the world to let them know - “hey you’re body is smaller, you are now worthy and enough.”    Of course this need for external validation was something that was learned from diet culture - dieters aren’t bad or wrong for wanting this validation - it’s just how diet culture has groomed us as humans - no one is bad or wrong but our intention of bringing up this topic is not to demean anyone - just share our opinions on this ….    So what’s so damaging about the phrase “Have you lost weight? You look so good!” ?   Most importantly - it perpetuates diet culture, it says “being thinner is good, and you’re thinner now so yay, you are now beautiful”. We want to get to a place where losing weight doesn’t get praise and gaining weight doesn’t get “concerns”... it’s all just natural body fluctuation and all bodies are good bodies. If you also are wanting to change diet culture this is a great place to start, keep the positive and negative comments of others bodies to yourself.       It can negatively impact someone with an eating disorder. That need for external validation becomes so great, that now there is pressure to keep the weight off even if it’s in a very unhealthy and obsessive way. There is deep shame when the compliments stop - meaning that someone is no longer losing weight/ maybe gained all the weight back and more and now there’s no more external validation. That weight loss is the only way to get people to notice them - it’s like a hit of dopamine when someone compliments weight loss which keeps you coming back for more - and when the compliments stop it's like a punch in the gut.      The focus on weight loss to be noticed by others becomes far more important than actually feeling good in your body and creating a healthy relationship with food. It turns into the “I’ll do ANYTHING to be in a smaller body” no matter what it takes - my freedom, my sanity, etc. It becomes the only thing that matters and someone’s life could be revolved around thinking about food, what their next meal is, what they can and can’t have, what the number is on the scale and when they’re getting in their workout- leaving no more room or energy for anything else that actually matters in their life. And this is the danger behind compliments - it can change the course of someone’s life in such a negative manner it’s sickening. It is inappropriate to comment on anyone’s body ever. This is crossing a boundary - it doesn’t matter the opinions someone has if it be a positive or negative opinion in their mind - not their body not their business. A woman's body is her own and no one gets to have any ownership around it besides them. Think what you think in your head - but keep it to yourself. Just a note: This is not about making people feel attacked for weight loss - it’s sharing that focusing on your weight or anyone else’s weight can be a very dangerous line into the misery of dieting and EDs.     As we always mention- weight loss is NOT bad. It’s the obsessive focus around weight loss and changed (toxic) behavior that we are talking about - being intuitive, feeling good in your body and your mind, moving in ways that you enjoy, eating fruits and veggies that you love, and ice cream that you desire - that’s all fabulous - and when you have the intention of living with wellness without the obsession - your body is going to do what it’s going to do.  This is about stepping away from the number on the scale and stepping into how you feel in your body and your mind.  Live your life the way you want to live- just remember to hold the boundary - that commenting on other peoples bodies is unnecessary AND when someone compliments YOUR body for appearing smaller, don’t say thank you, instead regard it as a neutral comment, like you would if someone said, you have a purple shirt on today, “Oh hmmm…”. This stops the idea that YOU see thinness as a compliment, every bit helps shift others’ view on weight loss and commenting on others’ bodies. Remember that you are enough as you are - in this body that you have today. 

On today’s episode we are going to be talking about the ebb and flow of intuitive eating and UnDieting.  You can download a free worksheet HERE. Let’s dive in to today’s topic : We talk a lot about the ebb and flow of intuitive eating and this is what we mean by it. It means that intuitive eating doesn’t look the same everyday- and that is totally okay and normal and to be honest it really is the BEAUTY of Intuitive Eating!  Some days may look a little lighter, a little more nutritious, a little more green, and a little more colorful. Which could include loaded salads, veggies, salmon, brown rice, and asparagus.  Some days may look a little more dense, carby, less color, less nutritious, and filling! That could mean a pastry, pizza, and desserts!  Some days may look a bit more of the in between, green smoothie, pizza, salad, and a glass of wine or a cookie  Your days may look like some of these, all of these, or anywhere in between - we aren’t saying this is exactly what your days have to look like - we’re pointing out this is how it could look and they are all different and it’s all a part of Intuitive Eating.  And here’s the thing- you aren’t TRYING to eat lighter on the more nutritious days and you aren’t feeling shame and guilt on the days you eat less nutritious and more dense. And you aren’t compromising and saying you’ll eat more balanced on the mixed day of eating…  It all happens NATURALLY. It’s just what your body does, how it feels, and what it signals to you. You will be more hungry on days and less hungry on days and medium hungry on days - we aren’t robots who eat the same thing everyday, the same portion size, and perfectly balanced- that’s dieting actually, and it treats us like we are robots. As humans  We get to be flexible and flow!    THERE’S AN EBB AND FLOW  Even on the lighter days of eating you are eating food you WANT, that satisfies you, and that you enjoy! You aren’t forcing down nutritious food because you have to, you actually like it. (and maybe you never have days like this because you always have dessert or something - THAT’S OKAY. We are not glorifying the lighter days- we are pointing out they can happen if your body is feeling it that day.    You get to eat however your body wants to eat AND add in some logic with how you want to feel.  Each day you ask yourself “what will feel good right now? What will taste good? What sounds satisfying?” And that may mean ANYTHING! It could mean that pizza it could mean that salad it could mean both. It could mean whipping up a loaded green smoothie because you’re feeling like you haven’t had veggies in a while or it could mean ordering chinese food because that’s just what would make the soul feel good (and your taste buds too).  Allow yourself to relax and ride the ebb and flow of your hunger signals, taste buds, and how you feel in your body.  And just FYI- we know we talk about feeling good in your body - but you don’t HAVE to feel good in your body 100% of the time- that is an absolute choice! You choose the way you want to feel - it’s not some rule we created for you.  This is your life - you choose what you eat, you choose how you feel - and on any given day it may look different. No one gets to tell you what to do or how to eat or how to live. This is an INTERNAL choice- you go within and ask yourself what it is that you choose - and then you choose- no validation from others just your own intuition and you get to trust yourself and trust your body that you are on the same team and you both know what’s best for you.    Remember to download your free worksheet at https://theundiet.lpages.co/ebb-and-flow/ Please rate and review the podcast so more women can discover this important message.

When everything is going to hell around us, food and body issues can stick out like a sore thumb just waiting to be obsessed over! So it’s absolutely normal if you’re feeling tempted to get back on a diet right now or even just “try to be sensible, healthier etc” -- but we know that any type of trying to restrict is just a diet, no matter what you call it. Here are 3 reasons that this could be happening right now and how to shift back into what you know is true - that the best way to honor your body and find genuine wellness is to continue repairing your relationship with food and your body. 3 Reasons this might be happening right now Control - Or lack thereof. Right now there are so many things that are out of our hands (in reality we actually have control over very little in life but our routines make us feel like we’ve got it) and the uncertainty of how long life will be like this can make us look elsewhere for something to control and keep in check. If your thoughts right now are, if this goes on for a long time I can’t keep living like this! Then yes you can make a shift but it doesn't have to be towards trying to control, restrict or diet. It can simply be to tune in more and prioritize your needs a little more. Not moving at all and want to start? Go for a walk today, that's it. Start small and see where it goes, might be just a couple walks a week, might be some intense living room workouts or some gentle stretching.  Feel bad in the way you’re eating? Tune into your body, You can make changes without it being restrictive at all. Feeling like you’re eating more and exercising less - God forbid, have to FIX IT!   Sit with the idea that it’s OK to be eating more and exercising less right now. This is a global pandemic and we are going to have phases in life when we are moving less and eating more. That is OK! This is so against what diet culture tells us but it's true. If you just don't have the ware with all to really tune into what movement and food your body needs right now. Give yourself a break. As the weeks go on you might feel ready or you might not be ready until the world opens back up a bit and that's ok. Honor what you need right now and that might mean not prioritizing food and movement right now.   Messaging we’re seeing - We’re sure you’ve noticed the endless memes going around talking about how much weight people are going to gain during quarantine, how much food they can’t stop eating, how many snacks they are having - yeah it’s all supposed to be funny but when it comes to our UnDiet world - diet culture memes are not funny - they are most likely triggering and not to mention FULL of shame and judgement. Not only are you most likely seeing these memes on a daily basis (unfollow if you can) - you are probably seeing many messages to workout more at home, stream the live workout classes, get on an immunity boosting meal plan - diet culture has always been noisy - but now it’s even louder! Don’t let these memes and this pressure to move / eat less. Just remember you can focus on feeling good in your body - movement and eating things that make you feel good can be awesome but no need to obsess over it. Think back to what we mentioned in #1 & #2 - you can do things to feel good - no problem - but do things you enjoy and still allow yourself to eat all food and take a rest if you don’t feel like moving - we are in a pandemic - we are staying home to be safe and help the world not to obsess over our bodies and food and shame ourselves.  If you are ready and wanting support in this continued time of self isolating we are offering an affordable 4 week program that covers food, movement, body image and mindset. The work we will do together will continue your work in repairing your relationship with food and your body while in isolation and also in general so you’ll feel more confident in this work even when the world opens back up. You can learn more at www.thebodylovesociety.com/course

We are covering this topic because we did a poll and 90% of our audience were interested in learning more about intuitive drinking. If this topic does not relate to you, you choose to abstain or are bothered by the topic of drinking then this is an episode you might want to skip. This episode is brought to you by our quarantine quiz which you can take to receive 1 personalized undiet strategy to make food easier while youre in self isolation. You can take the quiz at www.thebodylovesociety.com/thequiz Drinking can also react to having a diet culture mindset around it. If you’re worried about the calories, or have a screw it attitude because those couple drinks ruined your healthy day, drinking can be another difficult area. So here are three pointers on how to drink intuitively:   1. Focus on how you feel when drinking instead of following what’s going on around you:   We had a client who was wondering about intuitive drinking because they would often go out with coworkers and everyone would drink so should she just not go? No! If you want to attend these events thats great, you can just listen to YOUR body and do what feels best for you. Sometimes a couple glasses of wine might feel good, sometimes a tea, sometimes a pop, sometimes a vodka soda. Tune in!    2. Make empowered choices: Know yourself. How many drinks usually feels good for you? How much feels like too much? When you know this about yourself, you can then make empowered choices. Even if you CHOOSE to have an amount that you know will make you feel crappy tomorrow, thats fine but choose it. Don't be completely unaware, and then beat yourself up for the next 3 days because you “shouldnt” have done that.    3. Untie diet culture and drinking: Do not worry about eating when drinking -- if you are restricting food then after a couple drinks when your inhibitions are down you can get stuck in a screw it moment with both the food and the drinks. Be sure that you are working on your relationship with food as well so that you are free to eat and drink freely. Yes you may want some snacky foods when you drink, and thats fine!   Don’t forget to take our quarantine quiz and get your personalized UnDiet strategy to make food easier while in self isolation at thebodylovesociety.com/thequiz 

Welcome to how to love your body - in this episode we are going to be giving you 10 small tips to help cope with food while in quarantine - as we are working with a lovely group of women right now in our 4 week course called How To Love Your Body Online Course and Community - we’ve noticed that food is very much a challenge and we thought it would be helpful to give you these 10 tips to help get through the days that you are home all day and it seems like all you want to do is eat.  Before we begin we want to share - for our 100th episode we are doing a GIVEAWAY - rate / review our podcast in the next 48 hrs and enter to win the How to Love Your Body online course for free. - The winner will be chosen on Thursday April 2nd. We will tell you more about the course at the end of the episode. Let's get started.  First - there is nothing wrong with eating - so this is not about getting you to eat less because you are wrong for eating . NOT AT ALL.  The intention behind this is to help you feel at peace being at home while surrounded by food knowing you can eat it whenever, that it’s all allowed, and you don’t need to feel like that’s all you think about all day… we want to help clear your mind.  Just a little note: You don’t have to do ONE thing we mention below if you aren’t in a space to do so - take what resonates, leave what doesn’t because you can honestly do whatever the heck you want and that’s your right!  So here are 10 small tips to help:    Create a routine that gives you joy: This is not about creating a food routine. This is about incorporating things into your day that you enjoy - of course you may feel limited right now but what are some things you can do each day that make you feel good - for ex. Things that are keeping me sane- every morning I talk a walk outside with my 2 dogs and my daughter. When we get back home- I make my coffee, go back outside, and we play in the front yard. Just knowing I have my walk and my coffee with some fresh air each start to my day is so helpful as it feels like a routine - and I enjoy it. I also know that I will add work into my day during nap time which I enjoy (I set the mood with my essential oil diffuser which feels zen and peaceful- lots of times I work in bed which feels good.) Another part of my routine - well taking care of my toddler - but after I get her dinner, bath, and to bed - I either work more, listen to my audible book, watch TV, or lay in bed and catch up on podcasts of IG lives from my favorite people. Knowing I have all of this in my day to look forward to feels good. I have a sense of routine. So what can you add into your day that you look forward to?      Add mindful activities:   We can get into a rut of engaging in only mindless activities (especially right now when we are limited to our homes)  - it could be scrolling on your phone, watching tv, playing video games / games on your phone etc - when we get caught up in mindless activities ALL DAY LONG it can be a big reason food may be your main focus all day - its something that engages us. So of course you are going to do some mindless activities each day ESPECIALLY in quarantine but if you are sick of thinking about food all day and eating food all day because it simply doesn’t feel good - adding in some mindFUL activities can help. What are mindful activities? Things that are engaging and keep you in the present moment. This could be painting, writing, journaling, being with your kids (BEING TRULY PRESENT with them).. Or anything where you realize you didn't think about anything but the thing in front of you for a bit. What gets you present? How can you fit these things into your dayS?   Tackle one thing a day: Maybe you’ve always wanted to organize your closet / dresser and now you have the time - but it may seem like a really big daunting task because there is just so much - what can be helpful it to break it into sections - do one drawer a day or one small section a day so it doesn’t feel like so much - tackling one thing a day that doesn’t overwhelm you can help you feel productive - and that can feel really dang good. It’s just another something to focus on other than food. And productivity - even if it’s something small can make a difference. Reminder: you are not forced to be or feel productive - you don’t have to accomplish a damn thing during this quarantine or pressure yourself into anything you don’t want to - but if it seems like something helpful to YOU personally - try it out.   Always remind yourself you can eat what you want when you want: These tips are not about distracting yourself not to eat - we want you to remind yourself that you can eat whatever the heck you want, food is allowed, it’s not bad or wrong, you can’t have too much or too little, it’s what your body is asking you for. So just a tip - eat what you want / know it’s there and you can also simultaneously tune into your body and listen to its signals - tapping into what feels good. And just be aware while eating. Call it Allowing with awareness! (and sometimes we may zone out and not realize until we are overly full and that's ok, in these times practice compassion, don't be hard on yourself, that won't get you anywhere)     Eat enough: Eat meals you enjoy that actually fill you up - grazing will just keep you grazing all day which will keep the food focus on the forefront of your brain. There is no routine that you are forced to follow but when your body is asking to eat - make sure you eat enough to fill you up! If you are full and content it alleviates the constantly thinking about food all day.    Create connection:   Loneliness / not physically seeing friends and family at this time can be really tough - that’s why it’s so important to do the best you can under these circumstances - FaceTime with friends/ family daily if that sounds good to you. Or get on a group zoom with your girlfriends once a week - Virtual ladies night (or coffee date)! How can you keep connection alive on the daily even if it’s virtual. It can alleviate the boredom and loneliness if that’s something you are experiencing.   Get outside if available: If available to you - get outside and get some sunlight and fresh air. Even if it’s just for 10 minutes or less - this is an absolute mood booster. We need sunlight to help with our mental state - if a walk can’t happen, open a window, walk in the front yard or backyard and just be - if you have a balcony sit outside for a while with a book/ coffee/ beverage etc How can you incorporate fresh air into your life each day?     Improve your sleep: Do your best to get some sleep at night. Yes, you may have kids that doesn’t allow you to get a full night's sleep - but if you’re able get to bed a bit earlier and have a bit of a routine - I know many people have trouble sleeping so figure out something that can be helpful to you - is it a bedtime routine with some sleepytime tea? Taking a shower before bed? Listening to a meditation as you fall asleep - my favorite right now is listening to my audiobook on a sleep timer while I fall asleep - and if I wake up in the middle of the night - instead of scrolling on Social media which only makes my sleep worse - I just put my audio book back on a sleep timer and fall back to sleep to that. So figure out what works for you and how you can improve your sleep - even just a little bit.     No judgment- give yourself a break! This is not about perfection - if tomorrow you sit on the couch all day, watch TV, and eat FINE - that’s okay. If you are trying so hard and you still feel the struggle with all this food stuff - THAT’S OKAY! Give yourself a break - we are in such a weird time - and you are doing the best you can right now. So don’t put high expectations on yourself and then beat yourself up for not reaching them - it’s about doing what you can each day to bring some joy, do something you enjoy, and make the best of this situation we’re all stuck in. And if all you can do that day is do nothing - then that’s great. You are doing the best you can. This stuff is challenging - and soooo many people around the world are feeling it too. You are not alone and you are not doing anything wrong - you are not failing or any of that nonsense - you are a human trying to get through this uncertain time. You are doing great.       Get support: -Follow people you enjoy on social media that feel helpful to you -Keep listening to helpful podcasts like this one :) -Watch IG Lives that a lot of accounts are doing -Look into therapy online -How to Love Your Body Online Course - we recently launched a 4 week course that we are now offering as a digital course. If you do find yourself struggling with food, movement, body image, and your mindset around all of it - this is a helpful course to get you through this time of quarantine - as we specially address the most pressing issues that are being faced. You’ll get 4 modules to listen to, with a workbook each week so you can process the information, and a bonus of our “coach on your shoulder audio bank” - which is 20+ trainings on the most asked questions we get in our UnDiet community.    For our 100th episode we are doing a GIVEAWAY - rate / review our podcast in the next 48 hours and enter to win the digital course for free. - The winner will be chosen on Thursday April 2nd. Doors - open to the course for everyone on Friday 4/3!  You can learn about the course at  www.thebodylovesociety.com/course  PS -  We have created a new quiz for you guys to get more personal guidance on which 3 steps would be most powerful for YOU to take to make food easier right now -- you can take the quiz at thebodylovesociety.com/thequiz We are here to support you through this time (and always!) 

Welcome to How to Love Your Body, our first episode live from self isolation. Today we are going to be talking about 4 tips to make this time easier with food and body. These tips will cover food, movement, body image and mindset. Lets dive right in. Tip 1: Food  Satisfaction- it's important to eat food that will actually satisfy you. It's also important to eat ENOUGH. When you find yourself eating food that you actually don't want to eat and doesn't fill you - that can cause you to snack all day long. You just never feel complete. So when it's time to eat - choose something that sounds good to you. Allow yourself to have enough of it to help you feel content. Then you can move on with your day and not think about it until you're hungry again. If you find yourself grazing - it most likely means you didn't eat a satisfying meal that filled you up. Tip 2: Movement  Get creative, get flexible- since we are all quarantined - you may be restricted from workouts that you enjoy. Gyms, workout studios, hikes, and beaches are all closed. SO -- how can you get creative in doors? Stretch? Online exercise video? Garden? Clean? Walk in your front yard or backyard? Go up and down your stairs if you have them? Play with your kids? Rest? Yes, you can also choose to rest. At this time allow yourself to be okay with moving in different ways. This is about your mental health. Yes, it's great to move physically but what can you do to move in ways that are good for your mental health? Tip 3: Body Image  Now that you may be around mirrors even more since you're in your homes - make sure to not body check! Wear comfortable clothes - yes, pj's are welcomed. :) Or get dressed for the day if that makes you feel better. Now is the time to realize that we are in quarantine - and maybe your looks/ body is the least interesting thing about you? (it's true- you are so much more than your body!). Tip 4: Mindset  Be present, take it day by day - this is a very unusual time for all of us right now. So do your best to be as present as possible. If you want more support as we go through this Quarantine - we cover all things food, movement, body image, and mindset in our 4 week course - it’s called  How to Love Your Body Online Course and Community -- we'll help you get through this challenging time so you can have a healthier relationship food and you body and movement, even after the world settles into a new normal. We begin on Tuesday, March 24th -- you'll get your first module and can dive right in -- you'll get 4 audio trainings + a workbook each week all geared toward this very specific time in our lives-- it will fully address how to handle being quarantined, not just the general stuff. Also accompanied by a private Facebook group where you will get daily coaching from Jenna and I and will be supported by other women going through the same thing. On Thursday, March 26th we will be on our first of 4 live video conference calls for more coaching with us AND best of all - face to face connection with a safe, loving, and supportive community! We need to stick together more than ever right now, even if it's virtual. You can go to www.thebodylovesociety.com/course to get more info. We are excited for the first week to drop tomorrow - all about food- binge eating, over eating, emotional eating (stress/ boredom), how you can make food easier, and food mindset. Then we’ll see you on our first live call on Thursday!

Welcome to How to Love Your Body. On today’s episode we are talking about one of the major obstacles in truly becoming an intuitive eater and finding food freedom, and that is “sensibility”. It might make complete sense to you to stop the CRAZY fad diets, where you cut out major food groups or count points religiously. That part of diet culture can be easy to cast aside in the pursuit of healing our relationship with food. What is much harder to let go of is the notion of being “sensible”. This is what we call “Diet Culture Light” -- being on board with letting go of intense, fad diets BUT you “should” still be sensible, eat whole grains, lean meats and just have processed foods on occasion.  This sounds RIGHT doesn’t it?  So when “allowing all food unconditionally” comes up in Intuitive Eating it creates pause - especially when it comes to binge eating… I ALREADY eat all the food and that’s the problem. This is tricky work. You cannot go half way with this work if you want true freedom (and true freedom is the ONLY way to maintain a life of wellness without the obsession). So what happens when we only go half way from actively dieting to trying to eat “sensibly”? First, you begin releasing the reigns on your strict food rules a little bit and that is great! Then you allow yourself a little bit of enjoyment here and there but always in the back of your mind you’re thinking -- BUT NOT TOO MUCH! It is still the RULE of sensibility that is running the show, not your intuition, not your body signals, but the elusive concept of being sensible. And to add to the confusion - what does sensible even mean?? It is a vague concept that you cannot adhere to so you always feel like you aren't doing it right. In the end, there is no room for intuition and freedom, just a looser leash. What happens when we go ALL IN and allow all food unconditionally- as part of the 5 phases of UnDieting (note: there is more to this work than allowing all food but this DOES need to be included). First, you open the flood gates, EEK. Yes you can eat whatever you want, whenever you want it. Then your thought process begins to shift: ooh there’s a candy jar at work, great, I can have as much as I want…. But I can also have as much as I want at home and those chocolates I bought yesterday look way better than these stale gummies.. You begin to get more selective, to feel less desperate around food. At first you may feel like you’re eating a lot but as your body and mind begin to realize it's truly available to you… it begins to lose it’s power. Binges begin to lessen and eventually disappear. There's no need to binge when there is no restriction. Allowing of this food also includes mental allowing - being OKAY mentally with eating the food that you’re choosing to eat. And this is the work we do - allowing people to dive FULLY into this work so they can push through to the other side where freedom and wellness without the obsession awaits. After you’ve truly allowed all food, you begin to listen to your body more, sure you can eat 12 donuts right now, but you probably won’t want to. The IDEA of allowing all food and going ALL IN sounds scary but the reality of it looks a lot more like balance, enjoyment and freedom. So are you ready to go ALL IN, to become an intuitive eater? Want to know what’s holding you back in becoming an Intuitive Eater? We have a free quiz you can take that will tell you what is holding you back in becoming an Intuitive Eater and how to begin breaking through that barrier. You can take the quiz by clicking the link in the show notes www.thebodylovesociety.com/quiz , you can also find the link on our Instagram at @thebodylovesociety.

Welcome to How to Love Your Body - today on the podcast we will be talking what you can do on a “bad body image day.” We all have them - they are normal AND they can be challenging. Since they are inevitable as we all will have a body for the rest of our lives … what can we actually do on days when we are feeling down and judging ourselves….  Here’s a worksheet you can download to help when these days come up - get it by clicking the button above. So what are some things you can do on a bad body image day?    Stay away from “body checking” -  This means do not stare at yourself in the mirror judging every body part and zero-ing in on what you need to fix/ change. Avoiding the mirror on these days/ avoiding seeing your reflection is SELF HONORING. Of course, looking at yourself in the mirror and being able to do it with judgement is something to work on - but when you are having a hard day, staying away from analyzing every body part will be your ally. It will contain your thoughts from going off the rails or at least not expand what is already going on in your head. 2. Shift to neutral body comments -  If you catch yourself saying really mean things about your body - then let that be a signal to you to shift those comments to something neutral. We don’t expect you to say really loving things about your body on these challenging days but you still deserve respect - so in order to shift from the judgemental words, shift them to neutral such as: -I’m so fat ---> I have a body -My legs are so big -----> I walk with my legs -I hate the way my arms look in this shirt ----> These are my arms. -My stomach should be flat ----> This is my stomach Being able to use neutral comments about your body brings you back to reality and can stop the judgement chatter - it can be something you can say to yourself instead of letting your inner critic take over. Because in reality -- you have a body. Feel the difference in your energy when you say “I’m so fat” and then when you say “I have a body.” - There’s a difference- reflect on how it feels. This is why neutrality is so powerful without it being so extreme into forcing positivity and loving comments that you just may not believe right now - especially on days like these.   3. Wear comfortable clothes -  If you know something doesn’t fit well, or you don’t the way it feels tight on your body, or it digs in a little too much, or it just gives you an overall eh feeling - well for one maybe just get rid of that clothing item but secondly do not wear that item on bad body image days. Where something that you know is comfortable and fits the body you have TODAY. Nothing is worse than having a pair of pants (or whatever) digging into your sides when you are already feeling judgemental of your body. So do yourself a favor and wear clothes you know don’t trigger you - we would also recommend to go through your closet and only keep clothes that you like / fit the body you have today / are comfortable so when you look in your closet / drawers you know whatever you choose, it already feel good or at least neutral. Time to marie kondo your closet!   4. Stay off social media - The comparison trap sucks. And social media will swallow you whole on a day where body image just feels more challenging than other days - so do yourself a favor and don’t find yourself scrolling into the dark hole of Instagram / social media. Do something else with your time where you aren’t triggered or tempted to compare yourself, your life, or your body to someone else’s.   5. Do something loving for yourself  What do you love? What do you enjoy? DO THAT. It could be something super small or super big - and all of the in between. Whatever it is - make sure it’s something that is self honoring and brings you joy or at least a sense of calm. Call a friend? Rest? Listen to your favorite song? Watch your favorite Tv show? Get your nails done? Read a book? Skip the dishes? Being gentle and compassionate with yourself is such a great way to get you back into the present moment and honor whatever need you may have. When you give yourself a break everything just kind of relaxes - the energy shifts a bit and you feel you can breathe just a bit easier.   6. Ground yourself in nature -  Going outside is an act of presence. It can realign you. It can bring you back into your body. It’s calming. It’s so many things. If you really want to go the extra mile and ground yourself - get barefoot and plant your feet on the ground. Close your eyes and breathe. You’ll notice the racing thoughts slow down, it gets quiet, and you can step back into your body. Try all or some of these things out and see what resonates and what works for you. These are just suggestions so what works for you might not work for someone else and vice versa, that’s okay - it’s using your intuition and signals in your body to know what feels good. And then do that.

Welcome to How to Love Your Body, today we are talking about weight loss and how UnDieting can help with that. Be sure to grab your free worksheet at www.thebodylovesociety.com/96  the link will be in the show notes so you can work through this with us today! So firstly, we would ask you - how can you lose weight with dieting? So far there is no proven way to PURSUE weight loss and keep it off…. So this tells us that whether you are dieting or UnDieting - FOCUSING on the weight and potential weight loss isn’t going to get you very far. If you had dieted in the past and kept it off in a way that didn’t take over your life - you likely wouldn’t be listening to this podcast. So the moral of the story here is - there is NO proven way to actively pursue weight loss and have it be maintainable.  Does this mean you can never lose weight and keep it off? NO Your body is brilliant and will always take care of you and do it’s thing. But when YOU try to decide it needs to be a different size and then take actions to manipulate it, it will backfire, Your body is very smart and will rebound if you try to restrict food to be thinner … Letting your body do its job is our best advice. So what is the point of UnDieting then? UnDieting is what to do with everything else that you actually do have some control over - like how you think and feel about food and your body and then of course that leads to how you eat and exercise. These things are the things you can work at and actually create lasting change - and then with these changes your body will decide what to do - lose weight, gain weight, stay the same….  So in UnDieting you will: Get out of the dieting mindset so you don't think about food all day anymore, you aren't afraid of a piece of chocolate cake and you don't feel like you were “so good” because you had a salad for lunch Food is just food and you can enjoy it all while listening to your body With a dieting mindset, if we said, go eat whatever you want, it is unlikely you’d even be able to listen to your body because a dieters thinking is so skewed and overbearing that we cannot listen - there is just so much constant chatter - should I eat this, I feel bad for eating that, may as well eat everything and start again tomorrow… there is no peace to actually listen and make decisions based on your body’s needs, it’s all about the rules and obsession… UnDieting also allows you to live a balanced life long term - if you are truly enjoying the way you live, it’s not something you have to try to “stay on”, you just LIVE! And yes of course it’s flexible, some weeks you are going to exercise a lot and be very active and some weeks you will be swamped at work but instead of beating yourself up for it, you move on and get back to it when you can...This prevents the all or nothing pattern that dieting brings. So when you ask “How can I lose weight with UnDieting” shift this question to “What kind of life do I want and how do I want my relationship with food and my body to be?” - because these are the areas you have some control over. Doing the same thing for decades and expecting a different result is just torture for you and those around you!! Try something different and you’ll be amazed at how you can get everything you were looking for in a place you least expected. If you are wanting to make this change be sure to enter your information on our Spring 2020 waitlist for The UnDiet Academy where we help women find wellness without the obsession, where we can really help you get into the driver’s seat of your life, health and relationship with food and your body without going through the weight loss rollercoaster again and again! You can get more info about that at www.thebodylovesociety.com/unidet

Welcome to How to Love Your Body - on today’s episode we will be talking about binge eating and how FOOD is not the culprit here. Here we explain what is instead and how to begin healing it. Many people believe that the reason they binge is because of sugar, carbs, candy, chips, bread, whatever it is that tends to “trigger” someone.  And we get that because that was US! We thought every food other than meat, vegetables and fruit were to blame quite frankly. Every time we had a cookie, some potato chips, a piece of pizza or some chocolate all hell would break loose - why couldn’t we control ourselves around these foods? Why did one bite always turn into a binge? It must be the foods! This didn’t happen with veggies or salad! So we would try to NOT eat these things, if we could just avoid the food, the bingeing would be solved. But it was inevitable, we would give into one of these foods and BOOM we were back in the restrict/ binge cycle all over again. If you are trying to AVOID the foods you normally binge on you are actually putting more fuel on the fire. The restriction and mindset around the foods you binge on is what causes the bingeing, it is never the food itself. Here are the steps you need to take in order to release the power that these certain foods have over you: Grab your free worksheet at www.thebodylovesociety.com/95 so you can go through these steps with the specific foods that YOU struggle with so you can find some peace with them. Step 1: Identify what the foods are that you struggle with - is it entire food groups? Specific foods? Is it certain tastes like sweet or salty? Get it all down. Step 2: Look at these food groups, specific foods and tastes and assess how you’ve treated these foods in the past - have you cut them out for certain meal plans, do you see them as “bad foods” that you shouldn’t ever be eating, do you feel guilt when you give in to these foods? Write it all down. Step 3: Choose one food to reintroduce into your life. And we mean REALLY incorporate it into your life, want to bring some to work with your lunch? Have some in your desk, buy it and keep it in your house, order it if it’s at a restaurant and truly create an abundant relationship with it. Really get into a space where you realize you can have this food ANYTIME you want. You can of course listen to your body along the way, you aren't trying to eat it so much you feel sick and never want it again (that does not work or last) but instead just diminishing the power it has over you. When this so called “binge food” is just another food, you will actually be able to eat it and move on with your day instead of it always turning into you feeling out of control. Step 4: Work on the mindset. Allowing the food physically is one part of this work, but mentally allowing is almost more important. If you are buying the food and keeping it in your house but shaming yourself every time you are eating it and thinking how you SHOULD NOT be eating so much/ at this time of day… The binge feelings of restriction will still be there.  This is a huge part of what we teach in The UnDiet Academy - how to change the way you think so food no longer has such power and instead you can enjoy all foods when you feel like it, when your body feels like it and you can still prioritize wellness without the obsession! To stop binge eating, end the diet cycle for good and find wellness without the obsession be sure to join the waitlist for The UnDiet Academy beginning again next month. When you join this waitlist you will also be sent information about a few free masterclasses that we will be hosting in March and April so you can begin on this journey to food and body freedom whether you join the program or not! Join The UnDiet Academy waitlist here - http://thebodylovesociety.com/undiet

Welcome to another episode of How to Love Your Body - today we’re going to be talking about what self care looks like as an UnDieter.  Before we get started you can download a self care worksheet at www.thebodylovesociety.com/94 Self care- “the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.” Self care is doing anything that honors you and your body, it’s making yourself the priority - there isn’t a list of self care items that you have to choose from - it’s something that you choose for yourself  What makes you feel good? What fuels your soul? What makes you happy? What relaxes you?  What “that” is for you - THAT is self care.  So to get a little more concrete-  What might self care look like as a UnDieter in the categories of food, mind, and body?  FOOD Yes. Self care can involve food as an UnDieter - because food is awesome, and social, and pleasurable, nutrient dense and decadent!!  Self care may be -    Coming home after a long day and ordering in pizza and having a glass of wine.  It could also mean having pizza and some salad because the balance feels great!  Make a green smoothie for breakfast because last night you had some amazing Mexican food and in the AM a burst of greens felt like a really good choice for your body. (Not about eating something “good” to counteract a meal - rather it’s listening to your body) Baking cookies and listening to your favorite music!  Drinking some hot tea before bed    We can go on and on - the point is you can allow all food, you can listen to your body, you know when it’s asking for something that will feel good- be it a green smoothie or a cookie - it’s about how you feel in your body and how it makes you feel emotionally.  MIND/ SOUL   Listen to podcasts and read books that grow your mind and enhance your life  Sit at your favorite coffee shop with your latte with whatever milk you prefer while you chat with a girlfriend or you’re solo working on your computer - Our favorite self care ritual by the way! Get child care so you can have alone time  Setting boundaries!  Stop saying yes to crap you hate :)  Investing in your personal growth- seminar, retreat, online program etc    BODY   It could mean a really kick butt workout after a stressful day - to release some stuff. Or get up early to start your day off to move your energy and get that heart pumping!  Take a nap, get to bed earlier, rest instead of exercise Buy yourself a new outfit that fits the body you have TODAY. Go on a walk outside and breathe in the fresh air  Speaking kindly/ respectful to your body  Setting the mood with candles / music / essential oils and taking a bath  Spa day  We suggest that you make a list of things that you consider self care so when you feel like it’s lacking in your life - or you had a stressful day - or you just feel like giving yourself some love- you have YOUR list that you created of all the things you love and choose something!  Self care may seem like a cliche or silly thing but it’s 1000% necessary and important to incorporate into your life on the daily! You will notice the difference - even if it’s taking a few deep breaths and closing your eyes - that is self care.  Don’t forget to download your worksheet at thebodylovesociety.com/94 Be kind to yourself, you deserve it, and you’re doing the best you can!  Follow @thebodylovesociety on Instagram  If you liked this episode - help us spread the work by rating and reviewing our podcast. Xo 

Welcome to How to Love Your Body, on this week’s episode we are talking about foods that get a bad rap like sugar, because many people believe in this work but with conditions.. Shouldn’t we limit our sugar intake/gluten intake/ processed food intake etc…? You can get your free worksheet to go along with this episode at thebodylovesociety.com/93 When we say, listen to your body and allow foods unconditionally you might think, but i’ll be eating sugar all day long and that can’t possibly be good for me. This is why this work can be so challenging when doing it on your own, there is a mindset shift that makes this all work but coming from the perspective of diet culture, it seems nearly impossible for having NO limitations on any foods to make any sense health wise. Here is why “limitations” don’t work even if it seems like that is what would make sense. Say you are worried about sugar, so you give yourself a limitation of one sweet thing a day. It’s Tuesday night and you haven’t had your allotted sweet for the day, you’re full from dinner but don’t really feel like anything else but you don’t want to waste the opportunity to have a treat, so you grab some ice cream from the freezer. It tastes good but you didn't really want it so afterwards you feel kind of bad about it. Then on Thursday that week there’s a birthday at work and they bring in your FAVORITE cake so you have a piece and it’s amazing, great! Then that night after dinner you just don’t feel finished, you feel peckish and you’re grazing into the night… when a bite of chocolate would have been perfect but your limitation got in the way. Notice how limitations affect you in both directions - when you have a scarcity mindset with food (which limitations will ALWAYS give you), when you have an opportunity to eat something that isn’t always available you’ll likely always take it, even if you don't really want it… leaving us thinking about food more, eating when we aren't hungry, choosing foods that we don't love and living in a box when we could be free! Here is the alternative -- no limitations AHH! That sounds scary, we know but here’s what actually happens when you allow all foods unconditionally, yes even sugar. Sugar becomes just another ingredient in a food, it’s not as magical as when we limit it. So yes, one day you might have a couple sweet treats and another day you’ll have none, you are free to listen to your body and take cues from IT instead of just following the arbitrary rules you created for yourself.  When you allow it ALL, PLUS listen to your body it creates a natural ebb and flow that you can maintain forever and leaves you with an abundant food mindset. Jenna used to not be able to have a stale box of crackers in her pantry without scarfing the whole thing down because she limited herself from carbs, she now jokes that she could live in a grocery store and it wouldn’t affect the way she eats. This is a beautiful transformation -- from feeling like she has to control herself around ANY available food to feeling at peace surrounded by any foods at all. Peace with herself, her body and her ability to eat in a way that feels good. Allowing all food doesn't mean saying screw it to health, wellness, or feeling good in your body. It means being free to use your ability as a grown woman to decide what to eat without external rules and with a clear mind and the only way to this is through allowing food and stopping the rules for good. Do you find you give yourself vague rules and restrictions with food in the name of being sensible? Even slight restrictions will keep you stuck in feeling uneasy around food and like it is always work. Grab your worksheet to work through the steps towards letting go of all limitations even in the face of fear at thebodylovesociety.com/93! Follow @thebodylovesociety on Instagram 

Welcome to How to Love Your Body - today on the podcast we will be talking about comparing your body to your PAST body, this is the most challenging comparison that women come to us struggling with. To work on this and find some healing for yourself be sure to grab your free worksheet here www.thebodylovesociety.com/92 When we ask about comparison women say the hardest thing to move on from is comparison to their past bodies. And that makes sense, we create an identity for ourselves as we live our lives and a big part of that (sadly) is based around the way we look. So a couple decades later when we look different, it can feel very uncomfortable. Who are we now if we aren’t the fit one, the thin one, the super healthy one, or even the one always trying to lose weight. Even though these things really are so minor in WHO we are, we base a lot of our self worth/ identity around these things. If we are constantly comparing our bodies to our past bodies, it’s almost impossible to find peace now. So how do we deal with this? One great tool is to create a mindset shift using a different aspect of your life from your past that has changed (when we focus on weight and body it can be hard to see clearly and it is a very emotional subject in our weight obsessed culture). For instance: (Lauren shares her life as a past athlete) (Jenna shares her life as a past model)  Yes, these times in our past had a lot of positives, we look back at them lovingly, but they are in the past and there’s no way to change that. Our lives are different now, we grew up, started families, found work we loved. A lot has changed and there are losses to that and things that we have gained. It’s the same with our bodies - whether it was a time of restriction and it was really hard for you or whether your body has just naturally changed over the years, there are things you’ve lost and gained since then. Grab your worksheet so you can take note of these things and change the way you think about your past at www.thebodylovesociety.com/92 Start by choosing a time in your past that you tend to compare yourself to. Take some notes on what you miss about that time - the things you feel you have feelings of loss around. This might be things like:    Certain relationships/ friendships Maybe you lived somewhere else and you loved it there Your social life Having more freedom (life before kids!) Being in school that you loved Being in a thinner body that you felt was “better”   What do you have NOW in this present moment, that you feel you have GAINED since this time in your life?   Family Wisdom Career expertise (success) Sense of self ? (even in a different body do you feel you KNOW who are you more now?) Some amazing life experiences Learnings from some tough life lessons 20 years of LIFE that you didn’t have before! New relationships and new love   So we know for sure that there have been things that we feel we have lost from our past but there are also many things we have gained (but we get that when you look at an old picture of yourself all you can think of is what’s changed in a negative way, in your eyes and not all the amazing things you’ve gained in life).... Now dive a bit deeper into these things that you feel loss around - we don’t just want to leave it as a loss that can never be recovered: The thing that we really feel loss around is the FEELING things give us, not the things themselves:  What is the FEELING that these things from your past gave you? Relationships might be connectedness and love Life before kids may have felt more carefree and relaxed Being in a thinner body may have made you feel confident  Now that you have your list of feelings it’s time to brainstorm: How can you get these feelings in your life NOW! Yes, the past is the past and it won’t ever look the same, but the good feelings you feel you’ve lost can come back in new ways… Don’t have close girlfriend relationships and want that feeling of love, community and closeness? Get out there and figure out how you can meet some. Not feeling confident anymore? What can you do to boost this? Mindset work is vital in this but also some superficial stuff can help too, clothes you like on your body how it is now, doing your hair and makeup the way you like it, do things you’re good at and confident in… Want feelings of being carefree and relaxed? What can you do, even in small ways to get this into your weekly routine? One night a week just for you to go to yoga and get tea at a coffee shop and read your favorite book? Take action on this and let us know if seeing old pictures of yourself is as painful as it’s been in the past. Yes, things might be different but they can be just as AMAZING! Don't forget to grab your worksheet at www.thebodylovesociety.com/92 - just listening can give you insights but taking action will actually make transformation happen! Connect with us on Instagram and let us know what you thought of this episode!

Welcome to How to Love Your Body with Jenna and Lauren- on today’s episode we are going to be answering a question- “what is the difference between listening to your taste buds and listening to your body?”  You can download the worksheet that goes with this episode at www.thebodylovesociety.com/91 So this is a great question because as UnDieters/ Intuitive Eaters some think that whenever they feel like eating something, want something, crave something they HAVE to eat it because as an UnDieter there are no restrictions and to always eat whatever and whenever….  It’s true that UnDieters have no restrictions and allow all food…. Here’s where the difference comes in between listening to your taste buds and listening to your body.  One of the most important aspects of being an UnDieter is paying attention to how you feel in your body. We have the philosophy of wellness without the obsession which means it’s okay to care about your wellness, you just don’t have to live an obsessive restricted life to care about your health. You can truly have it all.  So if you are going off of tuning in and paying attention to how you feel in your body - there’s a big difference between taste buds and body signals... You may look at the menu and think that the pasta and the pizza and the bread that comes on the table sound like they would taste amazing - but you realize you had a big lunch and you aren’t even feeling that hungry - of course there is no restriction go ahead and eat pizza, pasta, and bread- but ask yourself - do my taste buds want this right now or does my body? Will this feel good to eat?  Considering your lunch - you realize that maybe eating such a heavy dinner won’t feel good and you opt for something lighter but of course still delicious!! Maybe it’s a big fresh salad with the protein you prefer, with cheese, and chunks of avocado with a really nice dressing on it -- you decide to have a piece of bread smeared with butter and your lovely salad.  Do you see the difference between restricting yourself and listening to your body? You decided to not eat with your taste buds but to eat with how you wanted to feel in your body AND you still had a satisfying amazing meal AND you know you can have pizza and pasta the next day if you feel like it…  It’s never a permanent choice, it's just a choice for that moment. You are living in the present moment and making decisions in the way your body feels in that present moment and every single day, every hour, your body changes in the way that it feels- your job is to listen to your body and trust its signals!  And get this --- YOU CAN EAT THAT DANG PIZZA AND PASTA AND BREAD even if you’re full and know it won’t feel good - that’s up to you! There are no rules and you are not a good or bad person for the choices that you make!  Just know that you always have YOUR OWN choice - no one gets to tell you what to eat, how to eat or what your body is feeling or how it will feel. That’s up to you- no one can feel what’s going on inside your body - you get to take the internal signals and listen to them. You get to trust your intuition and trust your body to have your best interests at heart.  So the next time you eat something and you are deciding what you what - do a check in with your taste buds and with your body and see if you get an answer - and just to reiterate - you can do whatever the heck you want - you can listen to the signals or not. It’s an empowered choice! And just know you always can eat food that you ENJOY- if your taste buds are saying YUM pizza but your body isn’t - choose something else that you love that will feel a little better - you never have to opt for “healthy” food because it’s a better choice or the right choice or it’s good for me even if it tastes like crap - NO it’s about wanting to feel good in your body and have wellness without the obsession!  Don’t forget to grab your worksheet www.thebodylovesociety.com/91 If you enjoyed this episode please rate and review our podcast to spread the word. :) And don’t forget to follow us on Instagram. 

Welcome to How to Love Your Body, this is Jenna and Lauren, your UnDiet Coaches- on today’s episode we are going to be talking about how you can improve your body image.  Before we get started you can download a free worksheet to go along with this episode- www.thebodylovesociety.com/90 Body image is such a loaded topic that we’d like to break it down and make it simple for you. We don’t expect you to LOVE your body over night- if there’s been negative body talk for maybe your entire life it makes sense that it wouldn’t be the easiest task to turn around and say “Hey, I actually love my body!”  So to make it simple we don’t want to give you 10 million different steps and different tools on how to improve your body image, that may just get overwhelming, and it may discourage you more.  So what can you do to make some progress?  It takes 21 days to create a habit so we want to invite you to take on 21 days of neutral/ positive body talk.  What to do:  Every morning or every night (whenever you like to journal) write down 5 neutral statements about your body or if you’re feeling a bit farther along and want to take it on- you can add in positive body statements.  The reason you may want to start with being in a neutral place with your body is because it may feel more true to you or more comfortable.  Saying… “I have legs” - is neutral, it’s just a statement.  You could add…. “I have legs that allow me to talk a walk outside that I really enjoy.” This adds a bit of gratitude and may cause you to feel grateful for your body.  If you really want to add more to it…  “I have strong powerful legs that allow me to move my body in ways I enjoy.” Which statement feels most comfortable for you. Maybe it will take some time to get to a more positive loving statement about your body and that’s okay.  Here are more examples:  If you start judging your stomach - turn it into “I have a stomach.”  Feeling negative about a body part - this could be something to shift to- “I have eyes that allow me to see.” Hating your arms? Teach your brain to shift to- “I have arms that allow me to hug my kids.” Here’s another neutral place to sit when having body image thoughts- “My body allows me to live my life” Over all feeling like you’re having a bad body image day? Just say “I have a body.” - No need to pretend to love your body if in that moment you don’t. You can still be kind and respectful to yourself.  Things like hair, your smile, and eye color are easier to talk about... I like my hair.  I like my smile.  I love the way my eyes look when I wear blue.  Having neutral feelings will bring you one step closer to improving your body image and soon enough you’ll feel much more comfortable to start seeing your body with kindness instead of judgement.  For the next 21 days - commit to yourself! You’ll start to see the shift when you take the time to write down 5 neutral/ positive body statements. You may even find yourself defaulting to being kinder to your body… you’ll recognize when a not so kind comment or thought has come up you can immediately shift it to something neutral/ kind.  We get that this is a very small step to take and that’s actually the point of this… we want you to start off feeling like this is something that you can achieve and not something so extreme…  It’s also just one action step to take (for 21 days in a row) - instead of giving you 10 different things to do that could get way too overwhelming you just end up doing nothing.  Remember, we don’t expect you to love your body over night - maybe you won’t ever get to LOVING your body and that’s okay - as long as you treat it with kindness and respect that is most important. And turning to gratitude is always helpful as well. Shifting your perspective - we know that not all bodies are abled bodies and we’d like to point that out - that no matter what kind of body you have you still can be kind and respectful and find statements you can say about your body that can feel good or at least neutral. Being grateful for the things that your body CAN do will be so helpful when it comes to body image.  Be sure to download your worksheet- www.thebodylovesociety.com/90   Let us know if you’ll be taking on the 21 day neutral/ positive body talk activity! Send us a direct message on Instagram and let us know how you’re doing!  If you have a minute we would love it if you could rate and review our podcast so the message of UnDieting can spread to other lovely women like yourself! xo 

Welcome to How to Love Your Body - today we are talking about movement as UnDieters - we’ve gotten questions that sound like this by many women “I’d really like to start exercising more, but I’m having a hard time not secretly hoping I will lose some weight, so I end up just not doing it. How do I change the intention of exercise?”  This is a great question because UnDieters have a complete different relationship with movement than we did as dieters - so it’s important to know the difference and really take it on so diet culture doesn’t creep in when wanting to move your body.  It’s important to first figure out what your actual intention is with movement. Creating your “movement manifesto” - “I move my body in ways that I enjoy because it feels good for me physically and mentally" is a great example of a movement manifesto.  Here are 5 tips to help: 1- Create movement manifesto - this is your new belief around movement. 2-  When you plan to workout check in with your intention/ movement manifesto and ask if there is alignment with wanting to move. 3- Yes, there may be feelings of hope that you are going to lose weight and that’s okay. You can’t let that hold you back. Tell yourself “I acknowledge that I have feelings of wanting to lose weight- and that isn’t my focus right now - is there any other intention to wanting to move my body?” You may find other reasons - feel good, release stress, enjoyment, trying something new etc…  4- Move or don’t move - you aren’t a wrong or bad person for whatever choice you make- you can rest or you can decide to move- there’s going to be an ebb and flow…. Don’t create rigid rules or schedules - go with the flow with some logical planning (you may need to plan the time/ class etc- makes sense with a busy life etc)  5- There is no perfection in this- allow yourself to explore and find your groove. You may be into something and then a month later move onto something else. You make the rules! This isn’t diet culture anymore  We also share both of our experiences and journeys with movement from dieters to UnDieters (tune in to hear our chit chat!)  Follow us on IG and say hello :) @thebodylovesociety

Welcome to How to Love Your Body - today we are talking about the post Holidays - to ease any feelings and overwhelm that may have come up in the past week or two.  This week we are launching our Free 5 Day Wellness Without the Obsession in the New Year Challenge! You can grab it at bit.ly/undiet5days   We get it.  In general (we know this may not be everyone) the holidays are a bit much.  There are more    Parties  Food  Drinks  Etc    It may be very joyful for some and not so joyful for others but the point is- if you are celebrating the holidays and you’re working on IE + UnDieting many feelings could have come up for you -- and we are here to ease your worries (if you even had any) …  Even though we get to listen to our bodies as IE’ers and do what feels good - we can’t help but understand that during the holidays it’s just different - there is a lot more going on that normally wouldn’t be going on such as the parties with decadent delicious food that could be stressful. It may be a few days or a week of non stop parties and events and although it may be fun and social it also may be a lot to handle when learning about IE and healing your relationship with food and your body…  Of course we also know there are many feelings of being SO free - and so happy to not be dieting during the holidays and to actually enjoy the food you’ve always restricted and actually be enjoying the party because “it’s not all about the food” anymore. We get there could be co existing feelings- and that’s normal!   With all the good there does come some things that may not feel so good ---  If you’ve felt overly full multiple times during the holidays - THAT’S OKAY! The seasons change, the holidays have ended - the new year has begun and now we’re all diving into whatever else we have going on -- the point is - whatever happened over the holidays with food it’s okay - you don’t need to “fix” anything - you don’t need to “get back on track” - you don’t need to plan extra workouts or meal plans - no no no - those days are over as dieters…  You can honestly trust your body  to do her thing - even if you are saying you’ve overeaten during the holidays and don’t feel too great. Trust that your body knows what to do… and that you don’t need to jump back in and start controlling and manipulating and restricting …  What you can do is ---  Ask yourself - how is my body feeling? What does it need to feel good in this very moment.  And that really can be anything.  -If it’s eating more fruits and veggies today because that’s what sounds good and will feel good - then do that.  -If it’s doing movement you enjoy - add that in.  -If it’s eating that last piece of your favorite dessert leftover from the holidays - then do that.  Whatever it is that your body needs - honor it. Keep checking in and asking what will feel good without a need to change anything other than how you FEEL.  -Don’t eat the veggies if you hate them but feel you have to because you ate so much over the holidays. -Don’t force yourself to the gym if you hate that because it’s the new year -Don’t do anything that you feel like you aren’t genuinely doing to honor your body.  Many people think of it as “cutting back” or not eating so much ____ now that the holidays are over… this will only lead to bingeing later because it will feel restrictive To feel more like your typical day to day self just add in what you think will feel GOOD, never about taking anything away. Feeling restricted puts your brain on high alert and makes you start thinking about food all day and the binge eating or screw it moments can come back in full force.  Being an UnDieter is so different from diet culture - it’s about living your life, feeling free around food, being respectful to your body, feeling good in your body, and having wellness without the obsession.  So if you do have this “post holiday overwhelm” - take a deep breath. There is nothing to be done - allow yourself to enjoy what was eaten over the holidays because food gets to be pleasurable AND know that you can also take one next step at a time to feel good in your body.  And just because the holidays are over doesn’t mean that the food and the treats get locked away until next year- no, they are here to stay. All food is allowed year round and the more you keep allowing yourself to have what you desire and what satisfies you AND listen to what feels good you truly can have it all. You can have your cake and kale and eat it too.  You are doing great- be compassionate and respectful to yourself and be okay with the ebb and flow of life and the changing seasons. 

This week on How to Love Your Body we are going to unfortunately be talking about what to do when someone asks if you’re pregnant when you’re not.  Now we wish this wasn’t as common as it is - in The UnDiet Academy 3 members got asked this in the past couple weeks! It’s wild. To start - be sure to not ever ask a woman this. There are multiple reasons, the least damaging being it implies that the person has gained weight… if we didn’t live in a diet culture so obsessed with thinness this would not be a big deal at all, but here we are. The reasons we really find it damaging is because so many women struggle with fertility and when you ask a woman if shes pregnant and shes not and shes been trying for 5 years, it can be devastating. Or what if she is but she hasnt told anyone yet?  Let people tell YOU if they want to. Has this ever happened to you before? How did it feel? Why did it feel that way? Did thinking someone thought you have gained weight feel like the ultimate insult? Isn’t it interesting how “have you lost weight?” is a compliment and “have you gained weight?” is a socially unacceptable insult? It is time to change this and it starts with us. If you do get a comment like this, try to take a deep breath and use it as a moment to show someone a different kind of reaction.  Imagine the shock someone would receive if they asked a highly invasive questions like, Have you gained weight? And if you have you just said yes? No shame, no embarrassment …. Just a body, changing and shifting through life… This is all about changing the way YOU see weight and responding accordingly, it will alleviate any stress you have about people commenting on your body when you know there’s an easy and unemotional answer. We hope shifting your mindset in this way will allow you to breathe easy and be more confident no matter what comes your way. See you next week xoxo

 Welcome to How to Love Your body - on today’s episode we are going to be doing a quick coaching episode on setting boundaries with family when it comes to diet culture and body comments.   We get that it may be challenging for you over the holidays as you may be seeing family more than usual- and if you have someone or multiple people in your family who are deep in diet culture / like to comment on your body / other peoples bodies this would be tough as an UnDieter - triggers everywhere!  So what can you do ?  1. Prepare ahead of time  If there is someone specific you are thinking of - let’s say your mom - you may have done this a million times - let them know before hand that you don’t want any diet talk or comments from them. Tell them they can have their own opinion and own life for themselves but when you are around to not talk about it directly to you. Of course she (or whoever you are thinking of) can not honor your request but the point is- you are setting a boundary with them and if they break those boundaries that is some solid information to you - you will know that they do not respect your wishes and maybe you can assess how you want them to be in your lives if they can’t respect your boundaries? 2. Leave the room If there is any diet talk around you - family is talking about the food or weight gain or about other people's weight - about dieting and working out etc- You are more than allowed to simply get up and leave the room. You do not need to be exposed to that. It also is non combative- you don’t like what you hear and you have the free will to get up and leave. That’s a boundary. 3. Be direct with your words If someone says something directly to you about your body, about your food choices, about anything that doesn’t feel appropriate to you - you can simply say - “This is not something I’m willing to discuss” or “Please don’t comment on my body” or “Please keep your opinions about what I’m eating to yourself” etc - You can actually tell people (respectfully) what you are okay with and what you are not okay with. Yes, it may be a challenge, it may be uncomfortable but this is self care. This is your right to show people what you are okay / not okay with. They have the same ability to set boundaries as well. So be respectful and direct. 4. Create a protective shield - meditation/ visual What do you feel will protect your energy most?  Meditation/ visual  There are many other ways you can create boundaries during the holidays - if any of these feel useful to you - take it on! Enjoy what you can during the holidays and know they won’t last forever… AND even though you may be immersed in diet culture with family parties hold on to the thought that you are standing for yourself - you have decided to leave diet culture and find freedom and wellness without the obsession. That being an UnDieter is what will find you joy and heal your relationship with food and your body.    You are courageous and amazing for all that you are doing as an Intuitive Eater! And know you are not alone as there are so many other women out there doing this work with you and navigating their way through all the challenges as well. Keep going, we got your back! Happy Holidays and see you next week! 

Welcome to How to Love Your Body. On today’s episode we are going to speak to all you ladies who love to plan - and answer the question, can I plan meals for the week as an UnDieter.  You can get your worksheet on how you can plan meals as an Undieter at www.thebodylovesociety.com/85 So the answer is YES, you can still plan meals as an UnDieter but of course we are going to share that it is much different planning than when you were stuck in dieting.  The main differences - there is flexibility, no restriction, and there are absofreakinlutely NO rules when planning as an UnDieter.  We get that there needs to be some planning in life when it comes to food - with your busy schedule, family life, careers etc  it seems silly and impossible to make a trip to the grocery store every single day (unless that’s something you love to do!)  So how do we plan and still live as Intuitive Eaters and UnDieters.    We usually get about 4 - 5 dinners for the week and purposely leave about 2-3 nights open for flexibility and spontaneity.  We may feel like eating out, ordering in,  maybe a random dinner with friends or family come etc…  As for choosing dinners- we don’t plan out each meal for m/t/w/th/f - we just know that we have the meals and that day/ night we ask ourselves - What sounds good tonight? And that’s how we still keep it intuitive because maybe the salmon that you bought doesn’t sound that amazing tonight but the homemade pizzas you have to make sound delicious - and then the salmon could really hit the spot another night.  Maybe every option you have doesn’t sound good so you take out chinese food or pick up your favorite salad and soup? OR whatever it is - those are just examples.  Although you have some predetermined meals - so technically it’s planning - always know that you don’t HAVE to if it really isn’t something you want - because maybe another day you will.  It’s also important to know that even though we are IE’ers - it’s unrealistic to think we can eat the EXACT thing we want every time we eat- so yeah sometimes you’ll have a dinner left that is “eh” but you make it anyway because you’re hungry and you don’t feel like eating out or going out and you don't even have time to do that…  Make sure you buy SATISFYING meals, snacks, and treats - it’s not about planning the most perfect healthy meal - it’s about having options you enjoy that you can have in your house so you can eat for the week.  So buy something new that looks fun. Get the rich cheese and crackers, buy full fat yogurt if you like that, get the real ice cream- and of course buy the veggies you love and the fruit you enjoy and all the nutrient dense food you like - make sure you have a variety that feels good to you and feels fun!  Make your meals and snacks satisfying! - ex. There’s a BIG difference between a salad with tomatoes and dressing and a salad with tomatoes, dressing, avocado, cheese, nuts, and dried fruit …  So don’t be afraid to plan out some dinners, pack your lunches, eat snacks etc because as an UnDieter there is always room for flexibility and spontaneity.    Everyone is going out for tacos at work for lunch break and you brought something - hey, it’s okay to go out to lunch, save yours for tomorrow.  Your girlfriends have last minute plans to head out to dinner and have a drink and you already planned your dinner for that night - no biggie, go have fun with you friends!  You’re tired after picking up the kids from all their activities and you were supposed to make xyz for dinner, but nah, let’s make it easy and order pizza and some salads.    You are still in control - the plan doesn’t control you, you control the plan.  Remember to grab your worksheet at www.thebodylovesociety.com/85 So plan away just know that you don’t have to follow any rules or guidelines.  There is no obsession around it - just having food in the house you enjoy and that makes you feel good. :)   

Welcome to How to Love Your Body - on today’s episode we are going to be talking about the power of satisfaction. Satisfaction is at the top of the list when learning about IE - so we wanted to dedicate an episode to it! You can grab a free worksheet on the power of satisfaction by clicking here - www.thebodylovesociety.com/84   So what’s the power behind satisfaction:   It eliminates the binge (when tied in with not restricting)  You feel complete and stop thinking about food - no grazing! You can listen to your body much better / better attuned with your hunger / fullness signals  It’s not about the quantity, it’s about pleasure and enjoyment - you can actually taste your food/ present! You can choose what you actually enjoy - no the non fat, low fat, diet version (unless that’s what you actually prefer!) - You can get the whole fat, non diet version which may blow your fucking mind. Like have you ever tried REAL ice cream - not the protein ice cream - or full fat yogurt, or full fat lattes, or the full fat cheese or the creamy dressing instead of the lemon squeeze. One, 2, 3 - decadent bite of cheesecake could be far better than an entire stale cookie- maybe/ maybe not - you live in abundance , not scarcity - ex. Most dieters would rather eat an entire pint of not so yummy protein ice cream that have a smaller amount of “to die for” ice cream.  There’s a sense of JOY while eating.  You learn to trust your body’s signals - you aren’t scared of eating what satisfies you because you know you can trust your body to tell you when you are done.  Food is FUN again!   It increases your Intuition - you ask yourself “what sounds good?” - is it cold, hot, spicy, sour, savory, sweet etc.    Are you eating with satisfaction?  Some things you can do to start:    Eat what you actually want!  ALLOW- No restrictions - it’s okay to not buy the diet version or “healthier” version - choose the one that lights your soul on fire.  Try something you’ve never tried before - ex. Full fat string cheese is way more delicious than the light kind- I never knew it until i was an IE’er because i always had light so that's what I thought I liked but wow did it get even better.  When you go to a restaurant choose what you WANT - if it’s the fettuccini alfredo when you normally get a light marinara -  DO IT. If it’s the cheese enchiladas instead of the tostada with nothing fun on it - DO IT. Order what you desire AS IS. See how you feel. Taste. Be present. Listen. Go slow.  Stop eating something that doesn’t taste good- this will teach you to be more in tune with your body and learn what actually satisfies you. Don’t settle, BE PICKY !!!   Don’t forget to grab your worksheet here - www.thebodylovesociety.com/84 So the next time you eat- ask yourself “what will satisfy me?” and remember how powerful it is to make it a priority! 

This week on How to Love Your Body we are talking about self compassion. To grab your worksheet to follow along with this episode go to www.thebodylovesociety.com/83 A big misconception of self compassion is that it means letting yourself go, never pushing yourself, being lazy… NO! Self compassion means simple kindness to yourself - the same you would expect from others and the kindness that you extend to those around you. Our inner critic is so loud and so strong and sometimes it can feel like - if we’re hard enough on ourselves we’ll be motivated to do things like workout more, eat “healthier” etc. But this is not the case - negative motivations like fear, self hate and feeling inadequate fall short when things get tough. If you aren’t seeing “results” fast enough we fall into the screw it cycle. Go really hard and then say screw it and quit just to start all over again. Self compassion works differently. It allows you to live in a more enjoyable way (no more self hate to fuel your fire) and can actually provide more sustainable and healthy motivation to reach your goals. Let’s take moving your body for example - when you are being kind and gentle to yourself, yes you may allow yourself to skip today’s workout because you are exhausted but you also won’t fall into the screw it cycle so you just might go tomorrow instead. It’s real life, it’s sustainable and it’s ENJOYABLE. What is the point of reaching your goals or “doing the healthy thing” if you hate it the whole time? Life is meant to be enjoyed and self compassion is what will get you there so you can have it all - enjoyment, action and sustainability.   3 Ways to show yourself compassion this week: 1.When you don’t do something you planned on doing OWN IT - you chose not to, no point beating yourself up! Give yourself a break my love. 2. Do something that is JUST for you - it’s rare that we do this in our busy lives. Even if it’s taken 30 minutes to listen to your favorite audio book and have a really good cup of coffee.. Show yourself that you are worth it. 3. Identify thoughts that come up in your mind about yourself and ask yourself - would I accept my friend saying this to me? Question why it’s ok for YOU to say it to you, and shift it around! At least make it neutral - take the cruelty out of your thoughts this week when you notice it.    Shifting from self critical thinking to self compassion will allow you to find balance, sustainability and happiness much more quickly!   Don’t forget to grab your worksheet at thebodylovesociety.com/83 so you can actually take these steps this week to prioritize self compassion.

This week on How to Love Your Body we are going to be talking about HEALTH and how to navigate it without it being rooted in diet culture. This week’s episode is brought to you by The UnDiet Academy - the 13 week group coaching program that brings you from dieting, binge eating, and thinking about food all day to living as an intuitive eater and finding wellness without the obsession. Doors are open now but they close on Wednesday (tomorrow!) at 6 pm pacific. This will not be happening again until mid next year!   Now let’s dive into today’s episode! Many women we talk to want health, wellness, energy, to FEEL GOOD, but they aren’t sure how that happens with intuitive eating and undieting without them slipping back into old dieting habits. Here’s how it works: There are 5 vital phases to go through to get to this place of balance and wellness without the obsession.   Phase 1 : The initial exit - This is where you are now - dieting, off the diets but not feeling great about it or immersed in intuitive eating and dieting CONTENT but not feeling like it’s clicking. The results? YOU ARE AWARE OF AN ALTERNATIVE. Awareness is always the first step. You are ready to stop the cycle and start this process! Phase 2: The diet mentality detox: Thinking as a dieter will always have you behaving as a dieter. WHen you begin to think differently you end up NATURALLY acting differently which is how transformation begins.  Trying REALLY HARD not to eat the whole box of cookies isnt freedom, finding that you’ve forgotten about that box of cookies for a few days IS the beginning of freedom. Phase 3: The inner self work - you probably already know the struggle with food and body is about MORE than the food you’re eating or the body you’re in. Working on deeper healing like - self worth, body image, self love, and finding genuine happiness and contentment in the life you have NOW, needs to happen in order to find peace with food. Inner peace allows you to let go of the desperation of trying to FIX yourself through diets etc. Phase 4: Embodying intuitive eating --  NOW is the time to begin focusing on actually eating food :) . Once you’ve done the mindset work and the inner work -- you can learn how to EMBODY intuitive eating, not have it just turn into another way of eating that you’re thinking about all day long. Results: No longer having to listen to every podcast, be in every free FB group, because you don’t think about food much anymore, OR intuitive eating, you dont need to think about it when it just occurs! It just HAPPENS! And that is true transformation. Phase 5: Wellness without the obsession - Here is where we get into today’s main topic. HEALTH --  Where does that come in?  Okay I’m thinking differently, and I have done some deeper work - I still have these health issues, how can I deal with them without going on a diet or feel restricted? THis is where phase 5 comes in - yes physical health is important to many people and if it’s something important to you then this is definitely a process you’re going to want to go through. Wellness without the obsession is all about implementing positive health behaviours REGARDLESS OF YOUR BODY SIZE. Why does this distinction matter? When you focus on weight it takes away the inherent value of the health behavior you’re trying to practice more of. Moving your body more but it doesn’t result in weight loss - WHAT’S THE POINT?? Of course there’s a point but if weight loss is always the goal - we get frustrated and we stop things that could be great for our physical wellness. “Research show, positive health behaviours regardless of body size, can reduce mortality risk to the point where there is NO difference between those in smaller or larger bodies” - Andrea Hardy RD So what are positive health behaviors that I can expect to have in my life once I go through the 5 phases and find wellness wihtout the obsession? Getting enough sleep Eating nourishing foods of all different kinds Having a healthy relationship with food free from binge eating, food obsession and body shame Taking care of your mental health Prioritizing feeling good in your body Moving your body Enjoying life without the constant chatter of should I eat this, I shouldn’t have eaten that running through your mind If you are knowing at this point that dieting is not going to work for you and not dieting feels pretty crappy too - wellness wihtout the obsession is likely just what you have been looking for. We’d love to help you get there.   If that sounds like something you want more information on don’t forget to take a look at The UnDiet Academy - our 13 week program to bring you from being stuck in just NOT DIETING and not feeling good in your body to TRULY embodying intuitive eating and have this whole food and body struggle be OVER! Doors close tomorrow at 6 pm pacific so go take a look now to see if its the right fit for you at thebodylovesociety.com/undiet

Welcome to How to love Your Body. this week on the podcast we are going to be answering the questions YOU asked in our facebook group and on instagram. But before we get into those - this episode is brought to you by this week’s masterclasses! Today and Thursday we are hosting 2 more live masterclasses.  Even if you signed up for last week’s but couldn’t make it on live definitely grab a spot for this week too. You can join us live, ask questions and get coaching on the spot! You can grab your spot at bit.ly/undietmasterclass How long did it take Lauren and Jenna to practice intuitive eating before you settled into your body’s natural weight range? It truly is irrelevant. This work is tricky - it’s a bit of a catch 22, if you focus on finding your weight set point, you will not be able to be intuitive in the way needed to find your weight set point.  The shift from weight loss needs to happen - even the shift from focusing on weight at all.  What to do instead? Get into the present moment. Take care of your body TODAY in whatever ways that means for you. Do that everyday for the next 10 years. There you are - living a sustainable life of wellness without the obsession. It will be so fulfilling and rewarding that you won’t be sitting around anymore wondering, yeah but when will I reach my set point…. This is a very boiled down version of what this work is really about and what it takes to live that way but that’s the jist of it. And if you want to learn more about it - be sure to grab your spot in our masterclass. You’ll get there but you honestly won’t really care anymore.  Diet soda. Does it mess with your hunger signals? If you actually like it, is it okay to drink? Or is that diet culture? Or would quitting drinking it be restricting? Oh diet soda, I LOVE diet soda. I’m not sure if its because Im more used to the taste because of years of avoiding sugar but at this point I dont really care, its the type of soda I enjoy, so I enjoy it.  What I have found is I naturally drink it less because im not using it to satisfy a sweet craving, thats what real food is for in my eyes but I enjoy it now and then with certain meals. I also find the mini cans work for me most of the time, but of course however much you enjoy having is just fine! If you truly enjoy it, no its not diet culture.  Its truly NOT about the food, its about your relationship with it.  If you love some old recipes you used to have all the time on WW and you still eat them, that doesnt mean you’re dieting again - its all about mindset and intention. Only YOU can know if youre fooling yourself or if its genuinely something you enjoy.   Body love and online dating - so much of it can be really shallow and appearance based. How do you hold true to I am not my weight/ how I look when you feel you’re constantly being judged by your appearance alone? We get it! We both met our husbands on dating apps.  But really isn’t normal dating the same thing? You see someone you like the look of, go up to them, ask to buy them a drink, if you enjoy talking to them , maybe you exchange numbers. There will always be judgement around looks but people will ALWAYS judge you based on your looks when they first meet you (its the first information they get about you), NO MATTER WHAT YOU LOOK LIKE!! Making judgements is so human, it will always happen. So instead of morphing into what you think people want to see, being able to show up as YOU and see if you like THEM is a much more powerful stance in life. Also - do you want a partner that only wants to date you if you look a certain way? What if you meet them when you’re in the thick of a diet, have temporarily lost some weight, then 5 years into your relationship you look different and they were only into you on a superficial level and so it ends? This isnt the relationship I would want thats for sure. So I know - it seems like looking a certain way will find you a mate, but it wont be the right one, I promise you that. Allow yourself to find peace with food and in your body and let your body land where it may. THEN you know when you find a partner, you are in a stable place and wont be living in fear of gaining the weight back…  You got this!   How to promote intuitive eating and body love in young girls/teens.  This can be hard. Firstly - no teen girl wants to hear from a (in their eyes) older woman about beauty and weight, “parents just dont understand” and all.  BUT there’s tons we can do: Modeling a healthy relationship with food yourself is #1. This question was from a teacher at a school - how about talking to the principle about doing some lessons on intuitive eating and body love in health class? If you’re a parent - keep diet talk out of the house and practice not making a fuss over desserts or using food as a reward.  There are a lot of great people to follow on instagram that teach about raising intuitive eating kids (for young kids, one I like is @snackswithjax) Dana Suchow is another great resource   Can you ever intentionally lose weight while undieting? How do I eat intuitively and lose weight? How do I not panic if I gain weight? Firstly no - you can not pursue weight loss while undieting - the POINT of undieting is to stop focusing on weight as the main focus and reason for eating and for moving your body. Secondly - it takes mindset work to let go of the panic and intense fear of weight gain. Thirdly - these are the most common types of questions we get and here’s the thing. If you do not actively CHOOSE to let go of the focus of weight loss - your life will always be about weight loss, the hunt for weight loss, often the desperation for weight loss. It doesn’t matter if you lose some weight, you’ll be in fear of gaining it back (and you likely will if not more), if you don’t lose weight, you’ll be jumping onto the next program, working your butt off to make that butt smaller, and if you gain weight... ? GOOD GOD! It’s just an emotional rollercoaster and shame filled time. There is no winning when we make our lives about losing weight. We spend decades trying to be smaller - for what? WHY? And at what cost… It is up to YOU to stop the cycle, the madness, the hyperfocus on weight loss. It wont just fade away (even if you lose the weight, listen to episode #79 if you dont believe us), it wont magically disappear at a certain age, we’ve worked with women in their 70s struggling with this crap. It has to be YOU that stops the cycle.  And how do you do that? Decide to dive into something else - its going to be scary as hell, but it wont hurt you. I promise.  UnDieting is the way to go my friends - to learn more about that be sure to get on one of our masterclasses at bit.ly/undietmasterclass. How to undiet with chronic illness that sometimes necessitate certain diets/ food restrictions? This is absolutely possible. I have celiac disease and I don’t eat gluten (on purpose) and am completely free around food. It is 100% mindset - I am not focused on weight and have let go of all or nothing thinking so I don’t use celiac disease as an “excuse” to restrict foods - I eat EVERY yummy gluten free version thing out there. Cookies, pizza, muffins, bread… But if you have an illness and are prescribed a VERY restricted diet, this is something I would search for an expert in. Many anti diet dietians can let you navigate this beautifully.    What if your body physically hurts a lot at a higher weight and that’s why you fear gaining? This is a very valid question but also - there are many things you can do that facilitate pain reduction without it being about weight loss. UnDieting does not mean you: Stop exercising or strength building Stop going to physio Stop going to massage Stop stretching  Take care of your body - in UnDieting all you’re doing is letting go of the obsession around weight and food and getting into a life of genuine wellness. “Research shows that positive health behaviour, regardless of body size, can reduce mortality risk to the point where there is NO difference between those in smaller or larger bodies” (Andrea Hardy, RD). If you’re ready to find balance and wellness without the obsession be sure to join our undiet masterclass this week at bit.ly/undietmasterclass We will be covering: + The three ingredients that you NEED in order to find wellness without the obsession (without all 3 it's like there's an invisible wall holding you back from freedom and balance but you just don't know what it is!) + 3 tangible tools to begin implementing these three ingredients into your life NOW so change can be begin ASAP PLUS: + A private invitation to join us inside The UnDiet Academy at a FRACTION of the price that you might be expecting Grab your free spot at bit.ly/undietmasterclass

This week’s episode is brought to you by our free masterclass we are hosting, TODAY Tuesday November 12th at 5:30 pm pacific and Thursday November 14th at 5:30 pm pacific - its called: “The 3 Ingredients you need to become an intuitive eater and find wellness without the obsession (even if you still want to lose weight)” you can grab your free spot at bit.ly/undietmasterclass for which ever time is most convenient.    We will be sharing:   The 3 ingredients who must combine in order to find the balance in this work.  We will be going over what they are and how to begin implementing them into your life. At the end of the masterclass we will also be sharing more details about The UnDiet Academy (PLUS some bonuses for those who come on live).   Now back to today’s episode: You’ve probably heard many people in the diet industry start talking about “the healthy holidays” and “how not to splurge during the holidays” and “Holiday workout challenge” and all the things that make you fear the holidays and all the food etc. So we are your friendly UnDiet coaches who are here to ease your mind and share with you why there is no need to panic!  YES you can be an Intuitive Eater/ UnDieter through the Holidays without feeling guilty and shamed for not jumping on the Healthy Holiday Diet Challenge Bandwagon.  There is no need for that and if anything it will be more harmful to you than helpful - so spare yourself the fear mongering diet culture and jump on board with us. Where you can live your life, enjoy the holidays, and feel really good about it!!!  Here’s 5 helpful suggestions we’d like to share with you:  1. The more you allow - the less bingeing (or not at all!)   The second you go into a holiday party already trying to control what you should eat and what to eat and what not to eat you are setting yourself for an all out free for all / maybe even binge. The more you can breathe and keep telling yourself you can literally eat WHATEVER you want at whatever party you go to - the intuition sticks by your side. Since you know you can have it all, it doesn’t seem so scarce. There is an abundant mindset and you know that if you want to eat more later or tomorrow you can have it, so you don’t need to eat all that pie you never get to eat all year today because you can take some leftovers home. AND if you are saying, but seriously I never get this pie/ dessert any time of the year i can’t control myself around it - get the dang recipe and make it available to you during the year so it doesn’t seem so special.  Most things you can recreate and yeah maybe it’s a nostalgic thing that you mom makes or grandma makes etc. But would it be sooooo bad if ya just ate more of what you wanted because it just tastes so good and that’s the choice you make? It’s okay to choose to eat more than feels good because it tastes good. That’s a part of normal eating! SO ALLOW!    2. You are worth it Guide  Use this guideline to help tune in to what you ACTUALLY want and what ACTUALLY tastes good. At holiday parties there could be like 20 things to put on your plate and your eyes may be thinking I WANT TO TRY IT ALL! And maybe you do and that’s great. Whatever looks good to you and what will feel good - put some on your plate. Remember you can ALWAYS go back for more. When you start to eat the things - notice what tastes amazing to you and what doesn’t taste as amazing. You don’t have to finish something on your plate that actually doesn’t taste as great as you thought - stick to the foods that seem really worth it to you. The ones that melt in your mouth, that makes you say WOW. This will help you stick to the foods that you really enjoy and pass on the food that you can go without. You don’t have to eat every single thing just because it’s there. Remember, you are worth it to eat the best of the best if it’s available :) Do the same with the dessert table!    AND this is not a rule - want to eat all the things regardless of how good it is, that's up to you! 3. Perspective: It’s not as much as you think It’s about 35 days from Nov-Jan with Holidays - there are 5 scheduled holidays - Thanksgiving, Christmas Eve, Christmas Day, NYE and New Years Day- so let’s just add on another 5 Holiday parties - to make it 10 “out of the norm” scheduled parties that have food and drinks. - If 10 out of the 35 days you are tuning in, listening to your body, allowing all food, checking in on what feels good, maybe you even feel full or say you’ve overeaten - is it really that bad to have 10 days of this that doesn’t feel crazy or obsessive it just feels like you get to enjoy extra delicious food because of the special occasions. How lovely to have these days to enjoy yourself and trust your body that it will ebb and flow and soon enough the holidays will end and maybe there won’t be as many parties but you still do the same thing that you were doing the entire time - listening and allowing , doing what feels good and yes there will be times when you feel full because of that decadent dessert or extra helping of dinner you enjoyed so much… we say that feels sustainable and calm and peaceful - it doesn’t need to be restrictive and full of bingeing for 35 days because “it’s the holiday season” - You just take it one day at a time and you trust yourself and your body knowing that it’ll do it’s thing.       4. Wear Comfy clothes For the holiday season (and always) but for the sake of talking about the Holiday season we know you may be putting outfits together or buying new ones for these occasions- One of the best ways to not trigger yourself at a party with all the food and the people is to wear something you feel good in and that you like. It can be stylish, it can even be sexy if that’s what you like - we aren’t saying to wear sweatpants :) Just be conscious of how your clothes are fitting and how you feel in them. If you show up to a party already feeling like your pants are too tight or that dress is uncomfortable or the way your arms feel in that shirt- that’s a big set up for catastrophic thinking around your body and could spiral you- so wear something that you enjoy, feels good, you like the look of, makes you feel confident - do your hair / makeup if that’s your jam and if not, no need. Just do YOU! 5. Setting Boundaries   This may not be directly about food - but this is an important part of the holidays - setting those boundaries. We get that not everyone has “the most wonderful time of the year” during the holidays. We know it can be stressful to see certain family members that you don’t normally see or even just having everyone together can be a triggering event. Of course there’s the good parts too - and to help you get through the holidays without feeling so completely depleted setting boundaries will be super helpful. Especially when you hear the constant diet talk or your mom, grandma, or aunt (or whoever) comments on your weight and/or everyone else’s weight. Things you can do….. +Leave the room +Actively say out loud that this is not a topic you’ll be discussing +Go run an errand by yourself to get away for some alone time just to breathe +Leave the party early if that’s what will honor your the most +Remember that you don’t need to explain yourself to anyone about what you look like or what you choose to eat- it does not even have to be part of the discussion. +Have a “life line” - a friend/ someone you trust that you can call to feel supported by. RECAP:    ALLOW  - to eliminate bingeing  Utilize the You are Worth it Guide  Remember, there aren’t as many holidays as you think! It will end!  Wear comfy clothes  Set Boundaries    Remember to grab your worksheet at www.thebodylovesociety.com/80 so you can feel confident going into the Holidays as an UnDieter!  Don’t forget to grab a spot in our free masterclass  “The 3 Ingredients you need to become an intuitive eater and find wellness without the obsession (even if you still want to lose weight) - How to stop dieting, end binge eating and live a naturally balanced life with ease.” This masterclass will be held TODAY, November 12th & Thursday, November 14th both will be at 530pm pacific - so you can choose which time is convenient for you! -  Sign up and save your spot at bit.ly/undietmasterclass. You don’t want to miss this!!   See you next week! 

This week on How to Love Your Body we are talking about weight loss and the expectations we have from it.   Before we begin we are THRILLED to share with you a free masterclass we are hosting Tuesday November 12th at 5:30 pm pacific and Thursday November 14th at 5:30 pm pacific called “ The 3 Ingredients you need to become an intuitive eater and find wellness without the obsession (even if you still want to lose weight),” you can grab your free spot at bit.ly/undietmasterclass for which ever time is most convenient.    We will be sharing:     The 3 ingredients you must combine in order to find the balance in this work.  We will be going over what they are and how to begin implementing them into your life. At the end of the masterclass we will also be sharing more details about The UnDiet Academy at the end of the class (PLUS some bonuses for those who come on live).   You can grab your spot at bit.ly/undietmasterclass Now let’s dive into today’s episode: The reason we have these high expectations of weight loss is that the world is CONSTANTLY telling us that if we lose weight life will be better, we will be more loved, we will belong, we will be healthier, have more energy, live longer and be content….. So yeah, we want a lot to happen when we lose weight, how could we not?   This past week in our public Facebook group called Intuitive Eating and Body Love support, we posted a question and asked “Do you have a few sentences you can share about losing weight and it wasn't all you thought it would be?”, so we could get some insights for this episode.   We expected to get a couple responses but we didn’t, we received, 86 women’s stories about their experience after losing weight and it really solidified the truth that we are expecting too much from weight loss.   The reason this is a problem is BECAUSE we are expecting it to be life changing, we are sacrificing WAY too much to try to make it happen.     Physical and mental health Social lives Getting stuck in the cycle Causes ourselves so much anguish and pain when we are constantly falling off the wagon.   …   We’d like to share a few people’s stories with you before we get any further into today’s topic…   No matter how much I lost, no matter how much smaller I got...it was NEVER enough.   (And 4 people responded “me too”.)     I thought things would be ok, that I would feel great and satisfied when I got to my goal weight. When I got there, at that weight I wondered what it would feel like to lose 5 more. Would that bring me the joy and satisfaction? I realized there was just no end point.       The joy of weight loss was like a high that I quickly came down from. Then I wanted MORE. There was always something to fix and I ended up feeling horrible in the end.       Losing weight was never over. It always had to be more so no part of me enjoyed it. As it continued I became more isolated, depressed and obsessed.       I lost weight and life was the exact same. Literally nothing changed besides the number on the scale. I still had all the same problems and struggles.     And there are over 80 more comments with almost this exact same sentiment.   We work so hard towards something where the finish line is always moving AND if we do get there it doesn’t feel much different than when we started.   So why do we kill ourselves to lose weight? Many of us have spent 10-30 or 40 years in the diet cycle, often just losing and gaining the same pounds…   If you’ve been on the hunt for weight loss most of your life, we’d like you to ask yourself some of these questions.   And to get the questions and actually work them out, you can get your worksheet at thebodylovesociety.com/79   What will be different PHYSICALLY if you lost the weight you want to lose? Here’s an example: I had this thought once when I was sitting at home having a bad body image moment. I asked myself, what would ACTUALLY be different right now if I was thinner….. My baby would still be crying, my husband would still be looking at his phone and my house would still be a mess… my LIFE would truly be exactly the same.   You might be thinking - but I have physical pain or a physical illness or ailment that really would be better with weight loss… you can write down what you think would be different and we’ll talk more about that in a minute.    BUT WE DO WANT TO SHARE SOMETHING WITH YOU - this was posted by my friend Andrea Hardy who is an anti diet dietitian “ Research shows that positive health behavior, can reduce mortality risk to the point where there is NO difference between those in smaller or larger bodies.    Meaning - you can take a lot of action to improve pain, illness etc without it being about weight.    But let’s move forward.  What will be different emotionally? How will you feel about yourself and about your body? Now if you’re just listening and not writing it down take a second to think of a few things for each.    What would be different physically and what would be different emotionally…. Now ask yourself, is this true?   Can you absolutely know this is true?   You might have thoughts of things like, xyz medical issue will be resolved (how do you know?), I will be confident (that’s what the 85 + women thought too that commented on our post), it’s amazing how we expect so much from weight loss but in reality we don’t end up where we thought we would.   We really do add a lot of romanticism and fantasy to weight loss - we imagine all that it could be and THIS is the fuel that keeps us stuck in the hopeless diet cycle for so many years, wasting our time, energy and money on this mad hunt for weight loss that is not what it seems.   A great example of this is in a podcast we both listened to the other week called The Happiness Lab - it is about the science of happiness and how we can all be happier.   One episode is about lottery winners. Of course we all believe that if we won the lottery there would be a laundry list of amazing things that would happen, but in fact the majority of lottery winners say its the worst thing that ever happened to them - many people end up divorced, in bankruptcy, or worse.   We truly are horrible at foreshadowing what will make us happy - and it’s often not the obvious things that our society makes us think of like - losing weight, winning the lottery, getting that promotion or finally getting married.   These are not things we can bank on to change our lives or make us happier.    “But Jenna and Lauren, I feel so crappy in my body and I am not healthy” - okay what does that have to do with pursuing weight loss?   What are some actions you can take THIS WEEK to feel better?   Are you an intuitive eater with a healthy relationship with food and exercise?    Working on this will get you much further health wise (both mentally and physically) and happiness wise too.   In fact in The UnDiet Academy we have a whole module on how to increase happiness long term so the hunt for weight loss isn’t the only thing getting you excited about life.   Now grab your worksheet so you can really reflect on the questions we talked about today and let’s start realizing what weight loss is - simply a change in dress size, it will do nothing else for you other than that, ESPECIALLY when it takes over your life in order to get there (and you only stay there short term).    And of course -    Don’t forget to join our free masterclass we are hosting, Tuesday November 12th at 5:30 pm pacific called and Thursday November 14th at 5:30 pm pacific -  “The 3 Ingredients you need to become an intuitive eater and find wellness without the obsession (even if you still want to lose weight) , you can grab your free spot at bit.ly/undietmasterclass for whichever time is most convenient.    We will be sharing:     The 3 ingredients who must combine in order to find the balance in this work.  We will be going over what they are and how to begin implementing them into your life. At the end of the masterclass we will also be sharing more details about The UnDiet Academy at the end of the class (PLUS some bonuses for those who come on live)   We will see you there! Until next week, bye!

This week on how to love your body we are talking about the two key ingredients that make UnDieting work and help you find balance with food. But before we dive into that we are here to announce a really exciting giveaway. We will be giving away a spot in the UnDiet academy this fall to one lucky winner. To enter all you have to do is rate and review the podcast on itunes, unfortunately only those in Canada and the US are eligible solely because we cannot see reviews from other countries. To do this just scroll to the bottom of the page when listening to our podcast on itunes, click the 5 stars to give a rating and then click where it says write a review and leave a couple sentences about the podcast. Once you’ve done that you are officially entered! We will be choosing the winner on Friday November 1st so be sure to do the rate and review before then. Thank you so much for helping the podcast AND entering to win the spot in the Academy! So lets dive into today's episode - dont forget to grab this week’s worksheet at thebodylovesociety.com/78 People have different views on what intuitive eating and UnDieting is,  because there are 2 aspects that are vital to make it work but some people only see one side or the other and don’t combine them to create the balance and flow that undieting really is all about! Ingredient 1:  Some people think being an UnDieter means just allow all food. Eat what you want, when you want it. Period.   These people aren’t wrong. This is such an important part of this work - stopping the restrictions and realizing that food is truly abundant.  But that’s not all it is! With just this one ingredient you end up feeling pretty crappy, like now you’ve just stopped dieting, you gave up, who cares, just eat it all! That isn't wellness without the obsession, that's not freedom and it isn't something you’re going to want to live in for the rest of your life - and we are all about sustainability.  You’re either dieting or not dieting.    Ingredient 2: Some people think being an UnDieter is just about listening to your body AKA Eat when you’re hungry and stop when you’re full. These people think that your body now rules you, you MUST eat when you are hungry and you must stop when you are full (but not too full god forbid). This is the side that falls back into it just being another diet, just different new rules they need to follow. Those who believe that listening to your body is everything end up: Stressing about doing intuitive eating “right” Worry when they don't know exactly what they want to eat Think things like, well I don't really NEED that cookie Feel guilty for getting too full This isn’t freedom either - it sounds just as stressful as dieting in my opinion. It might be honoring your body but without the mindset shifts of allowing and abundance, it is much too rigid and not what most of you are going for. So what happens when we combine these two ingredients : Here are some things that can happen when you combine the MINDSET of abundance and allowing food with the ACTION of listening to your body  : MINDSET: I can eat this food whenever I want, I literally can have this pie for breakfast if I want or come get some in the middle of the night  ACTION: so it’s no loss to stop eating now that I’m full, I can just eat more later. RESULT: You now can enjoy the pie and stop when you feel done without feeling restricted or like you SHOULD stop. MINDSET: I can eat any cookies I want …. Hmm this one looks pretty good ACTION: you take a bite and realize it doesn’t taste that great so you throw the rest out.. RESULT: You don’t feel like you SHOULDNT eat the cookie, you just genuinely think you can do better and your body isn’t loving it but you COULD eat it if you want.  (Be honest when you were dieting you definitely ate some gross things because it was the only dessert around and you had to start your diet again tomorrow so this was your last chance!) MINDSET: I’m allowed to order whatever I want when I go out to restaurants ACTION: you tune into your body and realize you’re not all that hungry, that pecan salad sounds great…. RESULT: Eating a salad because you want to, not because you have to…. WHAT?!   MINDSET: You can eat anything you want at anytime and your friend just baked some cookies that are just coming out of the overn ACTION: you tune in and realize you’re too full from dinner so you pass on the cookies for now. RESULT: You bring some of those bad boys home because you can have them whenever you want SECONDARY RESULT: Since you can have them whenever, they are just food now… honestly not as amazing as they used to be. They still taste great but its just a cookie, you cna have them anytime…. So you eat a few of them over the next couple days and by the time you get to the last few they’re kinda stale so you don’t end up eating them all. THIS. THIS EQUATION is how you find wellness wihtout the obsession. You must BOTH have the mindset work locked in AND learn how to take action and listen to your body. Only having one or the other is how you get stuck in just feeling like you're not dieting and it feels crappy, or intuitive eating turns into a diet with rules and shoulds. To find wellness without the obsession you need BOTH of these ingredients. Be sure to grab your checklist to see which of the 2 ingredients you will want to work on to find more balance! You can find the worksheet at thebodylovesociety.com/78 You can find these ingredients and all the others it takes to make UnDieting a way of life for you, in The UnDiet Academy which reopens on November 12th. Be sure to join the waitlist at www.thebodylovesociety.com/undiet to get more info and receive the early bird discount code. And rate and review the podcast if you want to win your spot in the UnDiet Academy!

This week on How to Love Your Body we will be discussing the #1 fear and concern on this journey - fear of weight gain and wanting to lose weight. Don’t forget to grab your worksheet - you can get it at thebodylovesociety.com/77   We have done some polling lately on the one thing holding you back from fulling embarking on your UnDieting journey and 100% of people said they are afraid of gaining weight or they still want to lose weight AND we get it… In this work we’re supposed to “not care at all” about weight anymore, but it just isn’t that simple, we still live in a world that cares about weight and after focusing on weight loss for so many years it can feel scary to stop FOCUSING ON IT. And here’s what we’re really talking about when we talk about weight in Intuitive Eating and UnDieting, it’s about redirecting your FOCUS away from the way your body looks and towards the way your body feels. In this episode we will go over WHY we don’t focus on weight loss, the effects of focusing on weight loss, and what you can do instead to find a sustainable life of wellness without the obsession.   NUMBER 1: The reason we encourage people to let go of the focus on weight is because you technically cannot be PURSUING weight loss and be intuitive and those who follow our work are aiming to become intuitive eaters. The reason this is, is because when you PURSUE weight loss you will second guess your body’s signals, do I REALLY need that cookie? And soon enough you are restricting and the cycle starts all over again. But here’s the thing - letting go of the focus on weight loss doesn’t dictate what will happen with your body - it doesn’t mean weight loss will never happen and it doesnt mean it will happen. When you listen to your body there are 3 options, you may lose weight, gain weight, or stay the same, but the one guarantee is that you will find wellness, can prioritize feeling good and can be active, nourished and living an enjoyable and sustainable lifestyle.    NUMBER 2: Let’s look at the focus on weight loss a little more closely.  When you were focused on weight loss for all those years, did it work? DId you lose weight and keep it off? We did a poll on our instagram asking you about this and 85% of you said no. So what about the other 15%? Dieting worked for them? Why?? That’s not fair… It didn’t - we asked this group of people what it takes to maintain that weight loss and every answer included the words: obsession, exhausted etc… So what results did focusing on weight loss give you? That is something to reflect on, the good and the bad…. You can do this on this week’s worksheet at thebodylovesociety.com/77 Some things that the focus of weight loss may have given you -- food preoccupation, binge eating, body obsession…. So what can I do instead if I stop focusing/ pursuing weight loss? Honor your body and take amazing care of it without it being about weight all the dang time! Wellness without the obsession! Focusing on feeling good in your body - that might mean moving your body, eating a wide variety of foods, listening to your body (this is also different from listening to your tastebuds, a topic for another episode) , saying yes to food when it sounds good, saying no to food when you dont feel like, really being your own boss when it comes to your wellness. We realize this may mean you’re not in the smallest body you’ve ever been in, but it can lead you to a place of physical and mental stability, no more cycling, yo yoing weight or the constant starting over. So what do you want? To cycle through the weight focus mess again and again and again or to find freedom, find balanced and enjoyable wellness and have it last a lifetime? It really is time to decide. So to dive deeper into this be sure to grab your worksheet at thebodylovesociety.com/77 and of course add yourself to The UnDiet Academy waitlist if you think you might be ready next month to really make this change in your life! Doors open November 12th! Love, Lauren and Jenna 

This week on How to Love Your Body we will be tackling the complete UnDiet process so you know what to expect the journey to look like. There are 5 phases of the UnDiet process - the first you are likely well aware of and most of you are probably swimming around in it and the following 4 phases might sound familiar but their sequence and details are vital to getting to a place that is intuitive, free from restricting and dieting completely but still feels good - wellness without the obsession. Next week we will be tackling the #1 fear on this journey - and that is weight gain or not losing weight… but for now we will be demonstrating the phases of the undiet process and these phases are HOW you can find balance in the end. There is a worksheet that goes with this episode so you can track the 5 phases and take notes on where you are and what your next steps might be. You can grab this at thebodylovesociety.com/76   Phase 1: The Initial Exit    It looks like this - First you’re swirling around the diet cycle for years - restrict/binge, all or nothing thinking, on WW or meal plans, keto or “eating clean”... And then there does come a day when you JUST CANNOT DO THIS ANYMORE! Perhaps hearing about intuitive eating or the non diet approach gets you to officially quit or you stop because you just can’t do it anymore and then begin looking into things and discover intuitive eating and body positivity…. Okay great so you’re officially no longer on a diet, technically, and then comes…. The information overload.. You listen to 5 different intuitive eating/ body positive podcasts, you’ve read all the major books, you’re in 3 different IE facebook groups, you’re following a ton of body positive instagram accounts… Okay here you are - you know some stuff, a lot of stuff…. But it’s just that… knowledge… and it hasn’t converted to food freedom, body love or embodying intuitive eating.. But this is the beginning and it's so vital. You’ve exited the diets (technically) and now you know what makes sense and what you want for yourself… to be at peace with food, for eating to be easy, to stop binge eating, to feel good and have wellness without the obsession. This leads us into Phase 2: The Diet Mentality Detox You may have done cleanses in the past but this one is different (and the only one that will actually work). The way we think in a diet is what makes exiting the cycle hard - it’s why we can’t just decide to stop dieting and magically be balanced and intuitive once we quit. So what needs to happen here before we move forward? Here are the changes that need to occur:   -  Diet talk needs to transform to UnDiet talk (language, thoughts and beliefs need to shift) -  Getting rid of diet triggers - clearing your space - focus shifts from how to look to how you feel - releasing all or nothing thinking and the other most common dieting mindsets This phase results in: Stop thinking about food all day Diet rules fade away Clearer mind instead of the constant diet chatter Phase 3: The Inner Self Work  Once we begin thinking differently there is another layer that needs to be added -- deeper work involving: Self worth Self acceptance Self love A part of this is body acceptance and we of course love the term body love but it’s often misconstrued. We don’t mean you now need to love your body and the way it looks all the time… Honestly, the way your body looks is the least interesting thing about you. WHO you are is what is interesting and it’s what we want to focus on. Finding worth in ourselves APART from our bodies (because whether you lose weight, gain weight or stay the same on this journey, you’re going to want to be okay regardless.  Self acceptance does not mean - face it lady, you’ll be this way forever, get over it. What it does mean is -- Hi, you are you in this moment, and you’re in the only body you’ll ever have so instead of fighting against reality, let’s work with what we got! (This skill will allow you to embody intuitive eating when the phase comes!) And self love - means learning how not to be so hard on yourself. Because woman, you’ve got it going on and you’re wasting the years away thinking differently.  Once you’ve quit the diets, detoxed the diet mentality, created a deeper sense of self it is time to truly EMBODY intuitive eating…. You might be thinking… I have to do all that before I can eat intuitively?    Well no - you can absolutely work on listening to your body signals etc before this point BUT if you go from the initial exit, to practicing the principles of intuitive eating, it is likely to stay on the surface, to remain something you have to think about all the time, something you can’t quite crack the code on and for many it just turns into another diet… Phase 4: The Embodiment of IE   In phase 4 you use your new way of thinking and deeper sense of self to navigate you through BECOMING an intuitive eater.    Listening to your body becomes natural and simple. Tap into your natural ability to know what your body needs. Imagine living life in a balanced and sustainable way without ANYONE ELSE telling you what you should eat ever again… This is the dream people.  This is when things like this begin to happen:   Forgetting you have ice cream in the freezer Eating a cookie because you feel like it and putting the rest back for another day (no more finding yourself elbow deep in the cookie jar after everyones gone to bed) Order the salad because that’s what you feel like (no more shoulds) Binge eating ends   Okay -- well what’s phase 5?   I already know the elements of intuitive eating and I still feel pretty crappy physically. I’m allowing all food but its not feeling so good.    This is where Phase 5 comes in: Wellness Without the Obsession   NO this is not a bait and switch and just getting diet-y again. But it is ONLY at this point (when the other 4 phases are feeling pretty steady - note : its never going to be perfect) that we begin thinking about the more traditional elements of wellness… At this point we begin to focus on things like: (it will be different for everyone, YOU have to decide what wellness without the obsession looks like for you so not all of these things will relate to all UnDieters).   Wanting to get more veggies or variety into your life Moving your body more/ at all depending where you’re at Getting more sleep Wanting to tune into your body more because you find you are overeating a lot   This is where the fine tuning occurs. Where do these 5 phases lead you?   You’ll go from feeling confused about what to do now that you’ve ditched the diet (and like all you’re doing is eating all the food and living in fear of weight gain) to feeling balanced and at ease with food and in your body. You can now live in wellness without the obsession for the rest of your life.   Side effects of this process can include:   End binge eating Body stabilization Not thinking about food all damn day The calculator in your head can stop A naturally balanced, yet flexible life that WILL last forever - because it’s second nature. If something you have to work hard at, it’s impossible for it to last Stop feeling addicted to food On your worksheet take a look at where you think you might be in the phases - take a look at what your next steps might be, assess if you've missed steps along the way. All of this will give you insight into why it might not be clicking yet. You can grab that at thebodylovesociety.com/76   And of course if you’re interested in the HOW for these 5 phases, these are the 5 phases of The UnDiet Academy that we can take you through so you can build YOUR life as an intuitive eater who gets to practice wellness without the obsession. No more yo-yo, no more cycle, just a steady, yet flexible lifestyle that will follow you through all stages of life and serve you well no matter where life takes you. You can get on the waitlist for more info and for a discount code at bit.ly/undietwaitlist  We will talk to you next week where we will be tackling the fear of weight gain/ not losing weight.  See you then!

Welcome to How to Love Your Body, this is Jenna and Lauren, your UnDiet and Body Love Coaches. Today we are going to be talking about why trying to heal the relationship with food and your body may be a lot harder when you’re going at it alone. You can grab your worksheet here - https://theundiet.lpages.co/support-worksheet/ Of course you are an amazing and capable woman who CAN achieve being an UnDieter and finding freedom from food and there is no shame in getting support in what most find a challenging process.  You may have been struggling with this from 10-30 years - no wonder you can’t just heal with the snap of your fingers … but we are here to tell you that this is absolutely possible and getting support in this area is one of the best things you can do to honor yourself.  You may be in one of these 2 places…. You’ve been at this a long time and it still feels far away. No matter how many podcasts you listen to, how many books you read, how many body positive and intuitive eating instagram accounts you follow you still can’t seem to break through and be free from this…. You still may be Thinking it’ll work this time - but if you are doing it the same way you’ve always done, thinking things will change, is just another diet mentality.  If it’s been years of trying to do this intuitive eating, body acceptance thing and you don’t see an end in sight, why not be open to getting support to get you there faster and have confidence that there is a way out and a new life out there full of freedom?  Or  Maybe you’ve just started this work and you’re very new to all of this - you’re excited and ready to dive into being an UnDieter.    So how about instead of trudging through for a couple years, get support now to dive in strong and get to freedom faster, it’s been too much time wasted on obsessing over food ! What’s the value for you in getting support on your journey? 1. A safe space- A place to go when you have a rough day - we can talk you off the ledge.  Halt the spiral. Always feel like you’re being “held”. No matter what day it is during the week, you know you have a safe portal to turn to with like minded women working on the same thing as you to reach out for support and guidance in whatever it is you may need.    2. The brain that is keeping you from feeling free around food and your body isn’t going to be the brain (and only support system)  that gets you out of it. - getting another perspective/ support system is invaluable. Allow someone else to get in your brain and smooth out the kinds that may be keeping you stuck.    3. You don’t know what you don’t know - allow someone to help you with the blocks. If there’s something that could be really helpful to your in your process with UnDieting - but you don’t even know what it could possibly be to help you- how can you make it through without someone opening your mind to new ideas and possibilities? Let some help you from the outside in!    4. Asking for help can be hard- it’s okay to surrender to the process. This is a big one because a lot of people (especially women) think they need to put everyone else first. They sacrifice themselves for the sake of their kids or family or just makes excuses that they don’t deserve it or don’t need it. But the thing is- putting yourself first, prioritizing your needs, getting yourself to a healthy mental place would be such an advantage for your family and anyone in your life. You can also teach others around you that it’s okay to do nice things for yourself. You could inspire change in others. Getting help isn’t shameful- it’s courageous! You can’t pour from an empty cup which is why it’s important to fill your cup so you can overflow to others around you that count on you.  Allow yourself to get the guidance that you deserve to be free. This is for you first and foremost and also indirectly for the people you love.    If you have gotten support before and you feel like it didn’t work- get curious to why you feel this way. Did you connect with the person you worked with? Did you feel aligned in what they were telling you? Were you taking on all the advice and really putting it into action? We’ve had some people in our lives that we’ve hired that felt like they didn’t help and we know that everything teaches you something - so we move on, take our lessons, and on to the next. Just because one or 2 people didn’t work out for you doesn’t mean to give up altogether- if you feel it in your gut go with that- and it may be with us or it may not. Listen to that intuition and take risks!    Clearly we are saying here that we are here to support you and we urge you to take the help.   But regardless of if you end up working with us or not, we want to give you an activity that will help you begin opening up more to the support around you in your life that us dieters often push away in EVERY aspect of our lives.   3 steps to take to become more supported in your life:   Accept it when it’s given. Your first response might be of course! But you might be surprised how often you brush off support of all kinds (especially if you used to be a dieter).  Really take a look at your reaction when: People give you compliments -- is it usually, oh this old thing? It’s nothing…. No more of that, accept the support. Say, thank you.. Period. When people offer small acts of kindness - your friend that offers to buy you coffee, the stranger thats holding the door, does it feel awkward? When someone working in a store asks if you need any help, theres way too often that even I myself, will say no and then spend 10 minutes looking for what I want!!  2. Go above and beyond and ask for what you need: Sometimes support doesnt arrive on a silver platter and we need to ask for it ourselves Take the initiative this week to: Ask your spouse to help with xyz Ask the clerk in the store where the ____ is Ask a friend to chat if youre needing someone to talk to   The female martyr role is just too common, we cant do it all and we dont have to. This doesnt help anyone, when you’re feeling supported and fulfilled, you are a better human for it!   3. Ask for something scary: Afraid to ask your mom to stop talking about her diet? Nervous about asking for a refund on something you werent happy with? We double dare you!   Becoming brave in asking for what you want will always benefit you and those around you. The answer to an unasked question is always no. That being said, we want to share about our upcoming program called The UnDiet Academy! We open the doors in November 11th ! So mark your calendars and get on the waitlist if you have any interest to get support - this may be the exact program you are looking for.  It’s a 90 day program with 13 modules. You get live coaching to answer any questions you may have along the course and you get a FB group filled with like minded women who are taking the course along side you. We share the EXACT UnDieting Process that 100s of women have gone through while working with us and have found their freedom around food and their bodies. No more points, no more weigh ins, no more feeling guilty for eating foods that you choose, no more bingeing- if you are feeling that nudge to join us in November - then listen, your inner guidance is trying to tell you something.  Get on the waitlist here: https://theundiet.lpages.co/waitlist/ and you’ll get all the details.  See you next week!  PS - Don't forget to grab your worksheet here - https://theundiet.lpages.co/support-worksheet/ xoxo Lauren and Jenna

Restriction is damaging - yes always. Before we get started you can download a worksheet that goes along with this episode at www.thebodylovesociety.com/74 This episode was inspired by one of our clients that posted in the current group of The UnDiet Academy.  The topic was about restriction and if you could do it in a healthy way (for your mind, body, and soul)- someone out in the IG world was claiming that there is something called Restriction Love.  While we respect the opinions of others - we also like to fiercely protect our community from very misinformed and harmful perspectives. We want to let you know our 2 cents on restriction and what it really means - which also doesn’t mean you have to eat endless amounts of sugar just because you allow all food and don’t restrict yourself.    Note: restriction doesnt just cover meal plans and counting calories. Even things like “Watching what you eat”, “just trying to eat healthier” … these ways of eating are restrictive. There is something that is trying to be avoided and limitations that you are trying to stay in. As a dieter, when you deny yourself food that you want, it creates a very unhealthy relationship with food and your body. You are signaling to your body that it’s bad and wrong to eat certain food. Your body and mind is filled with guilt and shame. You feel confined, and there is no freedom of choice…  There are so many nuances when it comes to restriction but one of the biggest downfalls of restriction is almost inevitable bingeing …. No matter what you do, if you do not stop restricting, the bingeing cannot end.  What you resist persists. The more we restrict, the stronger the desire to eat all the food, the more obsession you feel, and the constant thoughts about food become louder and louder.  There is no way you can come from a good place when talking about restriction. Restriction doesn’t give you a choice, it doesn’t allow you to tune into your body, and it sure as heck doesn’t come from a place of love- it comes from a place of shame, guilt, and obeying the diet rules.  You can’t trick yourself into restricting effectively - if you are restricting when you want something and there’s a hope of weight loss or some body change the cycle will never end.  We want to share with you how you can live a life as an UnDieter, have freedom and be able to make empowered choices, and never restrict yourself. And no it doesn’t mean that you are going to be eating endless amounts of sugar (OH THE HORROR!!). Just so you know, restricting sugar (or any food) isn’t actually going to make you eat less of it - it actually does the opposite and most likely will make you eat more than you wanted in the first place and an even better chance that you’ll binge on it.  So how the heck to feel good in your body, have wellness without the obsession, and not restrict food?  So to start, if you are restricting (physically or mentally) the first thing to do is to stop that. We know it can feel scary but that’s the first step - it’s giving yourself unconditional permission to eat. There may be a phase where you are eating things that you haven’t in a while more often  and that’s okay!! Allow allow allow allow- we promise you will stop eating the thing- when you eat something with permission there’s an immediate shift in your brain and over time it gets easier and easier. It’s about EMPOWERED CHOICE - instead of seeing anything as restriction- it’s seeing it as a powerful choice that comes from your truth. If you know eating a lot of dairy can upset your stomach - it’s okay to choose to pass or choose to eat a smaller amount because it’s what honors your body. It’s not restricting dairy - it’s making a choice from the signals in your body with some logic - it’s about what is best for you and maybe that means eating a bunch of cheesy pizza even if that may upset your stomach. You are not right or wrong for the choices that you make. It all comes down to you and what makes you feel good in your body.  Checking the intention behind the choices that you make - did you pass on the cookies even though you wanted them because you felt like they were bad or were going to make you gain weight? Or did you pass on the cookies because you just had a nice satisfying dinner and you just feel too full to eat the cookies even though they look and smell delicious? There’s a HUGE difference between passing on the cookies. The first example is restriction, the second example is honoring your body. Just calling restriction, honoring yourself doesn’t make it “loving”, the intention and internal thought process truly needs to change. Sometimes a bite is all you need (or however much) - restriction leads us to not listening to our bodies and not using our intuition. When we constantly deny dessert because we think we shouldnt be eating it every night that only leads to more obsession and most likely eating more dessert than what we would have eaten if we just allowed ourselves to have it when we first wanted it -    Do you see how allowing gives you the opportunity to actually eat in a way that feels good and it doesn't come from a place of restriction? Not that this is the point at ALL - but not restricting can lead to eating less, solely because you are allowing yourself and listening and now coming from a place of “the last supper” or fear of not knowing when the next time you’ll be eating the thing you want  - why do you think most people eat the entire pint of ben and jerry’s in one sitting? Because they don’t know when they’ll get it again- so might as well eat it all. When restriction doesn’t exist - you may just have a few bites, or half or the whole thing doesn’t really matter but the thing is, you know you can have it tomorrow if you want so it doesn’t seem as special, therefore allowing you to eat with your body signals and not the obsessive desire to binge.  It’s a mindset shift!!! It’s making choices that honor you and your body without making one choice better or worse. It’s allowing yourself to live without the diet rules and have the freedom to choose and not be guilted or shamed for eating the ice cream and chips and not praised for eating the salad and Chicken and broccoli. It’s ALL okay because that’s what you chose- end of story.  So to close, restriction is what got you stuck in the diet cycle in the first place, so it absolutely won’t be the thing that sets you free.  There’s a life outside restriction and that’s called wellness without the obsession which still allows you to care about feeling good and making choices that honor your wellness (and that means sometimes eating the cookies and sometimes passing on the cookies- it’s being able to have it all and knowing your self worth at the same time.)  Don’t forget you can download the worksheet to help you process through this episode! www.thebodylovesociety.com/74  The UnDiet Academy begins in November - you can get on the waitlist at: www.thebodylovesociety.com/undiet See you next week! 

Welcome to How to Love Your Body we are Lauren and Jenna your UnDieting coaches. On this podcast you will get weekly coaching that is straightforward and actually useable on your journey to food and body freedom.  Today we are going to be talking about willpower, what it really is, why you think you don’t have enough of it and why it's all complete BS! There is a worksheet that goes with today’s episode that you can find at thebodylovesociety.com/73. This worksheet will help you work along with the episode so instead of just listening and nodding your head you can actually begin implementing some change in your mindset and your life. So what is willpower really? The most accurate definition we found was this: control of one's impulses and actions; determination; self-control. So what kind of things do we use willpower (self control, controlling our impulses) for? What dont we use it for? We use willpower when: We refrain from yelling at our children We are kind to our partners when they forgot to pick up the milk AGAIN When we focus at work instead of watching youtube videos which is what we actually want to do When we say no to that cookie even thought we really really want it When we dont get out of our car and chase after that fool that just cut you off  When we dont tell our friend to quit her complaining already and just leave him… Modern society takes A LOT of self control to function well in… So when you use all that willpower up on your diet? Guess what happens…. There’s none left for life. This is why we get snappy, more irritable and lash out more easily when we are restricting food, not only are we hangry but we have no willpower left in our reserves. Because willpower is a depleting thing… not like a muscle where the more you use it, the stronger it gets.  So -- do we want to be using all of our willpower (which inevitably runs out and leads to binge eating/ overdoing it on the weekends) or do we want to live a smooth and happy life overall and let the food take care of itself? If willpower is a part of the way you eat… it CANNOT last a lifetime. It’s physically impossible. So what do we do instead? We drop the use of willpower all together. So just eat everything and feel horrible and let myself go? Just give up?? No. It’s just taking a completely different approach that will lead you to the wellness without the obsession that you’ve been looking for all along. When you go through the entire Undieting process (more on the specifics of this coming in the next few episodes) - you find that you have an ebb and flow, a flexibility with food, you never had before. No willpower needed. But there are choices to be made. Once you’ve done the mindset work, and truly are embodying intuitive eating and the undiet way of living you just make the best choice for you in the present moment. Does right now that cookie sound amazing and your body is on board with it? Awesome enjoy! Are you stuffed from dinner and those stale cookies are staring at you from the counter? Well…you can choose to eat them or not, no right or wrong but maybe a stale, mediocre cookie when youre super full from dinner won’t feel too great. It’s about having the tools and the mindset to be able to make choices in the moment that serve you well and leave you feeling empowered and NEVER restricted. Since willpower is never used here, it never runs out. You can actually maintain this way of life for the rest of your life. So how can you start letting go of the concept of willpower around food?     Recognize that you’ve always had “enough” willpower and forgive yourself for past (what you might see as) shortcomings.     In your worksheet you can dive more into this (writing it down will help you create this change a lot more effectively than just listening to this will)…. Identify some past instances where you beat yourself up for not having enough willpower and rewrite the story -- ACTUALLY it makes complete sense that every weekend after restricting myself and using up all my willpower I let it all go on the weekend.     Figure out what you need to begin working on/ implementing in order to let go of willpower around food.     What are the reasons you feel you need to have “self control” or control your impulses when it comes to food? What do you feel will happen if you let go of this ? Some examples might be: Everytime I have even 1 cookie I end up eating a whole row, or if I let myself eat pizza I would order it every night… get those worst case scenarios down on paper…   Now what would need to happen for these things to stop. Likely things such as : allow all food so food is just food and it doesnt have so much power over me... Repair my relationship with my body so I don’t feel like Im always inadequate and constantly need to be on the hunt for weight loss… Stop seeing food as good or bad.. I dont feel like I would go out of control with salad, so whats that all about? These arent things you can snap your fingers and have but they will give you personal insight into what needs work so you can move forward in a productive direction. This is all about self awareness - which without, we cant move anywhere!   Decide 1 step you’re going to make to more forward with this.   If you feel body image is the #1 thing you want to work on so you don’t have to be using willpower around food so much, decide 1 action step you can take to get closer to at least a neutral relationship with your body. Does that mean thanking it every morning for something it does instead of the way it looks? If you want to begin allowing all food choose 1 food you are going to begin allowing yourself to eat unconditionally, yes this may result in eating quite a bit of that food at first but it won’t be that way forever. If you are sick of the baby steps, you can always have a peek at The UnDiet Academy where we lead you down the complete path to being an UnDieter - body mind and soul :)  You can get more info at www.thebodylovesociety.com/undiet and if you add yourself to the waitlist you’ll be the first to get information when we open the doors in late October/ Early November, exact dates will be sent out soon to those on the list. Simply enter your email at www.thebodylovesociety.com/undiet to get that info! Send us a DM on Instagram @thebodylovesociety and tell us your stories about willpower and what you will work on to move way from having to use it with food! You can absolutely get back in the drivers seat and have an effortless and joyful relationship with food and your body - no more restrictions, limitations and willpower needed :)  See you next week and dont forget to grab your willpower worksheet at www.thebodylovesociety.com/73 Love, Lauren and Jenna

On this week's episode of How to Love Your Body we combined a very loaded question that we have gotten over the years, so we decided to put it all into one episode. We are going to be addressing: How to be an UnDieter even if you have food allergies that cause restrictions/ medical restrictions. Also touch on a question that we get often “if it’s safe to go vegan/ vegetarian without spiraling back into dieting even though there are many restrictions.” Lastly one of our listeners left us a review (thank you!) - and asked if we could touch on how to navigate food restrictions that are ethics based (and still follow IE/ UnDieting). Here's a worksheet you can download- "How to make sure your medical/ethical restrictions don’t become a slippery slope back into the diet mentality!"- Get it here.   Before we begin- we are not licensed dietitians so anything we share is solely from our own experiences and opinions - Take what resonates, leave what doesn’t, and always, always, always consult a professional if your health is at risk or for any matter! Let’s dive in… 1. How to be an UnDieter with Food Allergies Food allergies or medical restrictions can make you feel restricted and that is the exact feeling we are trying to get away from when we UnDiet - so how do we marry the two together? First off - the mindset of CHOOSING to not partake in these foods needs to be present, if we think about it like “we can’t”, or “the doctor told me not to”, it feels like a rule that wants to be broken! When it’s your own empowered choice daily to forgo certain foods it feels a lot more peaceful, because in reality it is a choice. If a food makes you feel sick, you can choose to eat it and feel sick or you can choose to not eat it and not feel sick - honestly neither choice is right or wrong, but its your choice to make. Even for Jenna as someone with celiac disease, she can choose to eat gluten and increase her chances greatly of getting colon cancer later in life (and other complications and damage) or she can choose not to eat it. The other shift you need to make is to not associate your allergy with being “healthier” - in the diety sense of the term. We spoke to a client who was wondering if gluten free bread etc was healthier than the regular stuff -- that’s not the point (because usually it's not, gluten free options are often more processed with more ingredients ). If you can’t eat gluten, you aren’t eating it to try to eat “healthier” options, you’re doing it because your body doesn't react to it well. Let go of restriction = healthier and embrace EVERY alternative that you can Can’t eat gluten? Go out and find this! GF pizza GF breads GF cookies GF cakes, pies, desserts GF pasta Just for-going these foods all together will feel very restrictive and make you feel like you’re on a diet all over again. You can also do this with dairy free alternatives etc. Go out and find the alternative that you enjoy! 2. Is it safe to go vegan/ vegetarian without spiraling back into dieting even though there are many restrictions. What’s your intention behind being vegan/ vegetarian? Is there diet culture in your intention or is it your genuine authentic choice because it serves you best? Does it have to be so black and white? We've seen someone say they are “predominantly plant based” meaning they mostly eat veggie and sometimes meat- also do you have to label yourself? Can you just eat the way that feels best to you and if that’s mostly plant based then great but if one day you have meat it doesn't need to mean anything? The second you announce to the world or your family you are now a vegan / veggie - the pressure kicks in and you feel turmoil if you “cheat” around people you told you are vegan etc… Of course you only know what’s best for you and what honors your body / mental health- we'd say if there isn’t a big reason (like religious/ ethic/ allergy) for being vegetarian/ vegan to not dive back into such a slippery slope of restriction (if you see it that way). We’ve seen from experience that once someone calls themselves a vegetarian or vegan they slip back into dieting feelings - we had a client who did that and it lasted for a few days before she caught herself and knew it wasn't good for her… Are you masking something ? Lauren did vegan and most of it was hiding disordered eating - now she loves vegan / veggie meals but she doesn't label herself- she eats it all!     3. How to navigate food restrictions that are ethics based (and still follow IE/ UnDieting)   If you choose to eat / not eat certain things based on your own morals/ ethics - great. That is completely okay AND you can still be intuitive and live as an UnDieter. It’s really about shifting your mindset about WHY you are doing what you are doing - if you choose not to eat something because you don’t agree with the company - that’s not diet culture and that’s not food restriction. That is believing in something you care about and following what feels aligned with you. You are making a powerful choice with your beliefs not with diet mentality. If you don’t eat meat / eat certain things that come from an immoral company that doesn’t mean you can’t find what you want in a version that works for you- there are many meat alternatives that you can satisfy your cravings with. Be your own best advocate and find things that replace what you really enjoy in a way that works for you! As for a company - ex. If it’s a sandwich company that is owned by someone who is involved in something you are not in alignment with - you don’t ever have to eat there. PASS. That’s great. AND if you love sandwiches from this place but choose to not eat there anymore- go explore and find a new favorite sandwich place. There are options even when choosing to no eat something based on ethics.   The point- you can have food allergies, you can follow your morals, you can be vegan/ vegetarian or not be vegan/ vegetarian and you can still live a life as an UnDieter. You don’t need to see anything as restriction - you see it as honoring your mind and your body. You see it as a powerful choice (and it doesn't always have to be the same choice, it can ebb and flow). And if there is diet mentality in there- you know it’s not about morals/ ethics/ allergies - it’s a red flag showing you that there’s some work to do underneath the surface so you can heal your relationship with food and your body and find your freedom. Don't forget to grab your WORKSHEET here. Talk soon! Love, Lauren and Jenna PS. Be sure to follow us on Instagram @thebodylovesociety, we offer coaching and tips and tools daily to make your journey to food and body freedom that much easier.

It’s not that they are bad - it’s that we think they're bad and we judge the heck out of them -- and they can most likely send us spiraling into body image thoughts with lots of shame and judgement. So we would like to share how to cope with them so they don’t take you down. Here's a worksheet you can download to help you with the process. http://bit.ly/tblsbadphotos We have all had those days when you are going about your life- maybe scrolling on social media, you see a memory/ timeline share on Facebook, or you're going through your camera roll on your phone and BAM you see a photo that makes your stomach drop followed by lots of judgement and mean comments about yourself. You zero in on the photo and pick apart every body part that you don’t like, every squish, everything… and that may lead you into a spiral of catastrophic thinking… You start to think you need to lose weight, if you should start a diet, what you should stop eating, how you can start exercising more… it never ends. So here’s how we want to help you cope.   We want to give you a 3 step process to use when dealing with bad photos Acknowledge and validate Acknowledge & validate your feelings. It's okay to have the feelings you have. Zoom Out Get a birds eye view of what is actually happening - noticing what's around you. Gratitude What are you grateful for?   STEP 1: Acknowledge and validate your feelings- It's okay to initially have these feelings- it's what you do with these feelings that matter. STEP 2: "Zoom Out" - What is actually happening in this photo other than what your body looks like? Are you having fun? Are you creating memories? Is there anything special about this day in this photo? What can you notice? STEP 3: Snapping yourself out of body thoughts and into your present life can bring you from judgement to gratitude- What are 2-5 things that you feel grateful for when you shifted your body image thoughts and "Zoomed Out" instead?   A couple more helpful tips.... Stop the urges to dive deeper into catastrophic thinking. Wanting to go compare your old pictures to how you look now? STOP! Want to take a picture of yourself in those old jeans to see how they look? STOP! Stopping yourself from getting deeper is very important. When you’re in a moment of freak out over a picture of yourself, step away and go do something else, diving in deeper will not help anything. BE GENTLE AND COMPASSIONATE WITH YOURSELF. Love, Lauren and Jenna

We want to talk about a question that comes up a lot in the UnDiet community. Is the way to UnDiet to just eat everything? Before we get started we do have a worksheet you can download that will help you get curios and figure out how to find wellness without the obsession without feeling like you need to eat EVERYTHING. Get it here. There is going to be a phase where you just ALLOW, it doesn’t need to be crazy but it definitely is part of the process after years of restriction. Your body has got to learn to trust you that you will allow yourself to eat the food you want - and that it won’t return to the restrict/ binge cycle / feeling like it’s in a famine. So consider this the “gaining trust” stage. ENJOY! Once you really get the hang of allowing all food and realizing it’s okay to eat and these foods don’t have power over you - you MAY start to feel like you’re in this place where you are okay with allowing all food but you just don’t feel too great in your body… and you don’t know how to have a balance between allowing all food and still consider nutrition/ wellness. You may be asking yourself - Do I just ALWAYS have to eat EVERYTHING now because I allow all food? The answer is NO. Here are 3 ways you can find yourself still allowing all food without feeling like you always need to eat everything…. Because as we always say- feeling good in your body matters too!   1. How to Consider Nutrition without it feeling like a slippery slope into dieting / restriction When you choose to eat something - tune in - ask your body how it feels. What sounds good? What will honor your body? Your body is going to be firing off different signals all the time- sometimes you’ll feel very hungry and know that a bigger heartier meal is wanted. Sometimes you may feel not as hungry but know you still want to eat something. Maybe it’s just a snack you want or maybe it’s a meal? Maybe the day before, you were very hungry and your meals were filled with awesome delicious carbs and they next day your body was feeling like lighter meals? (of course you can still add carbs in any time, any day) The point is our bodies ebb and flow along the hunger spectrum and it’s our job to connect to our body and get to know our signals.   If you are feeling like you haven’t eaten veggies in a while - it’s okay to purposely add more veg into your week - add it to a yummy meal and make sure to pick veggies you actually like.   Just because you are choosing veggies doesn’t mean they have to taste bad! Maybe make an epic salad with a bunch of colorful fresh veggies with your favorite dressing and toppings! Maybe it’s adding veggies into a pasta dish?   It can be whatever you want- it’s important to eat something you enjoy even if you are eating nutrient dense food. This doesn’t mean you are dieting- it just means you are noticing your body asking for some nutrients- it’s to feel good in your body AND enjoy what you’re eating. You can always consider nutrition and see what will feel good to you and that doesn't mean you have to be obsessive about getting a veggie in (or whatever it is) every meal or even everyday.   It’s allowing yourself to marry nutrient dense foods and pleasurable foods and not making either of them wrong when you eat it - it’s coming from a place of tuning into your body and really having the main intention of feeling good in your body.   2. It’s okay to PASS or say NO (check your intention) Just because you now allow all food doesn’t mean you ALWAYS have to say yes to food (if you don’t want it- if you truly want it go right ahead!) The point here is we now have the power - we actually can choose to say yes to the dessert or no to the dessert - not because of the diet mentality - because of our own body signals and logic. If the dessert looks good but you know it wont make you feel good it’s okay to pass and take some home for later or the next day - it doesn’t mean you are dieting. It means your body just doesn’t want it. It may sound delicious and taste delicious but that doesn’t mean it will feel good. There is so much power in saying no - because now it’s about honoring your body- not giving all your power away to diet culture. There is ALWAYS a choice - you can say yes. You can say no. Just check in from where that choice is coming from- if it’s a choice based off of feeling good in your body with the mindset that all food is allowed. You can bet it’s coming from a very healthy relationship with food - and that’s amazing.   3. Having BOTH! You don’t ALWAYS have to eat ALL THE THINGS. Here’s a great way to help with that... Pasta may sound amazing to you- and you may say to yourself, "just a big plate of pasta won't feel too great so I’m going to have pasta AND lots of fresh veggies or a nice fresh salad. Maybe a pizza is going to really hit the spot but you know you’d like to add something else with that so you opt for pizza AND salad - you’ve realized when you just eat a bunch of pizza it doesn’t feel good (maybe sometimes it feels great) so you honor your body by checking in with your body while you eat the pizza and also enjoy the salad along with it. Maybe it’s a chilly night and a nice bowl of soup with a bunch of veggies sounds awesome but you know that it needs something on the side to satisfy you. You decide to add fresh bread and butter to complete the meal! And so on and so on… it can always be BOTH!   Do you see by opting in for both you can feel good in your body without feeling like you are just EATING EVERYTHING and feeling like crap? You tune in - consider nutrition / what will feel good while still allowing all food both mentally and physically.   REMEMBER: THIS IS NOT BLACK AND WHITE. Sometimes you’ll eat pizza without the salad and a big plate of pasta without the veggies and that’s okay!! Sometimes you’ll eat the cookie even when you’re full because they just look and smell so dang delicious.. And that’s okay!!   Perfection does not exist and there isn’t one way to be an UnDieter. There are no rules or meal plans to follow. It’s really getting to know you and your body. To learn it’s signals and find trust again. To emphasize being an UnDieter doesn’t mean you just eat EVERYTHING all the time, just because it’s there. You check in with intentions, how your body feels, and you use logic - all things are considered - not a black and white rule because ultimately it’s YOUR CHOICE and when you make a choice you get to make a POWERFUL one, be okay with it and move on with life. Want to add veggies in your week - great, be intentional and powerful with that choice! Want to eat dessert - great, make that powerful choice and skip the judgement and shame. Whatever you do or how you live your life is your decision and you are not a good or bad person for the choices that you make. You live for you

On today’s episode we are going to be talking about "is weight loss is bad?" The focus on Weight loss is the number 1 thing that women who embrace UnDieting have trouble giving up and it’s almost one of the most misunderstood topics in the UnDiet world. We have a worksheet that you can download that goes along with this episode. It will help you with how to navigate desiring weight loss AND wanting to become an UnDieter. - You can grab it here. NO. Weight loss is NOT bad, it’s also not “good”, it's just something that can happen. There's no morality tied to it. What non diet people are always harping about isn't that weight loss is bad, it's that the pursuit of weight loss is harmful both mentally and physically and most people are actively pursuing this because we were told to!!   WHAT DOES IT LOOK LIKE TO PURSUE WEIGHT LOSS? Track food, calories, macros Weighing yourself Wanting something and not eating it because you are focusing on losing weight right now (usually pursuing weight loss is short lived) You have a specific weight loss goal Not listening to your body (not eating when you're hungry because it doesn't fit into your daily allotment etc) Thinking about food WAY too often Why is pursuing weight loss harmful? The reason pursuing weight loss is harmful is because it doesn’t work (even though we are told by diet culture that it absolutely does work if you have the will power and right meal plan) - you have a 2% chance of losing weight and keeping it off (probably not with ease), and a 66% chance of ending up heavier than you started. Pursing weight loss also completely disconnects you from your body, your intuition, and gives you a messed up relationship with food and your body (hello obsession, all or nothing thinking, and binge eating!)   Why is it when you actually start to allow all food and not focus on weight loss you feel less “crazy”? Because your body isn’t in restriction, so it doesn’t get into primal hunger which has you obsessing over food all day, you have a clear mind and you can listen to what your body is telling you. When you give it the cookie when it asks and give it the salad when it asks - your body starts to trust you and your nervous system relaxes. Your body knows when it gives a signal it will be heard and met.   That cannot happen when you only have weight loss on the brain. And we still stand behind that weight loss isn’t bad - it's just not very effective or necessary to focus on it so much. If you honored your cravings and body’s signals and happened to lose weight - that’s not wrong of you. Your body just happened to shift - and that also doesn’t mean you are now a worthy person. Even if you do pursue weight loss, you’re not a bad person, you’re just more likely to end up heavier than you started and develop a poor relationship with food. Actions have results and this one just doesn’t seem worth it! It’s also not wrong or bad to WANT to lose weight - you can still work on UnDieting and creating a balanced life that feels amazing without actively PURSUING weight loss even when you would like to be thinner in a perfect world.   What does it look like to UnDiet even if you would still like to lose weight? Listen to your body, eating when hungry etc Making choices based on how you want to feel instead of how you want to look (sometimes this means enjoying the dessert sometimes it means not eating it) Not weighing yourself No tracking, numbers etc Repairing the dieting mindset so you CAN find natural balance Not thinking about food much until you're hungry Flexibility in eating, exercising etc WHILE still desiring to feel good in your body We don't think body changes are good or bad. You can Lose weight - move on with life. Gain weight- move on with life. Stay the same- move on with life. Doesn't matter! If you focus on feeling good in your body and let go of the focus on weight loss- you will feel free to live your life AND you can feel amazing. This might include weight loss, it might not and both are wonderful because you are living a life with a healthy relationship with food and your body and you feel GOOD! Don't forget to grab your WORKSHEET here. Talk soon! Love, Jenna and Lauren PS. Be sure to follow us on Instagram @thebodylovesociety, we offer coaching and tips and tools daily to make your journey to food and body freedom that much easier.

Compare and Despair   4 ways to stop comparison TODAY Welcome to another episode of How to Love Your body- on today’s episode we are going to be talking about something that is a very natural thing for humans to do but really doesn’t feel great. We are talking about compare and despair… we’ll be sharing 4 ways to stop comparison TODAY. We have a worksheet you can download at www.thebodylovesociety.com/68    Have you ever been on social media and scrolled by a picture that made your heart drop? That gave you an icky feeling of comparison? Were you feeling pretty good and after you saw “the picture” you immediately went into spiraling thoughts about what you don’t have that you wish you did?    This is a classic case of compare and despair- and don’t you worry this is a very normal human thing to do - especially in our new age of social media. We are able to see into way more people's lives than we ever have just by the tap of a phone screen or click on your laptop. It’s too easy! And it can be very overwhelming…  This is why we want to address how you can redirect your thoughts of comparison!    1. Lift the Story    When you are comparing yourself to others you most likely are creating a story and making it mean something other than “what is” …  For example - you scroll past a picture of someone that has a “better body than you” - instead of just seeing the photo for what it is “A woman posing in a picture in her bathing suit or that cute outfit” - you start spiralling and making it mean something personal about you ….  “Ugh I hate my body, she looks so much better.” “I’m such a failure, why can’t I look like that, I’ve tried so hard.”  “No one will ever love me because of my body.”  “If I don’t have a body like that I won’t get that job.”  “I’m so disgusted with myself, why can’t I just lose weight.”  “I would be so much happier with a body like that, this isn’t fair.”  “I’ll never be able to wear a bathing suit at my vacation coming up because I don’t look like that, everyone will judge me, I’m so embarrassed.” What would it be like if you “LIFTED THE STORY” and didn’t make it mean anything about you?  All of the statements we just shared are just stories you have created. They aren’t real.  You saw  a woman in a bathing suit. It doesn’t need to mean anything about you.    2. I AM ME, THEY ARE THEM. Separate yourself from the person you are comparing yourself to by saying…. “I am me and they are them.” Her life has nothing to do with your life. It really doesn’t!  We all co-exist AND that doesn’t mean that when someone else has something you don’t, means that you are lacking something in your life.  If someone has a certain body, it doesn’t mean you have a bad body. If someone is successful it doesn’t mean you can’t be successful.  If someone has children, it doesn’t mean you never will.  If someone just bought a home, it doesn’t mean you can’t.  If someone has anything that you want, it doesn’t mean that you can’t have it too.  You are never lacking, you are a whole and complete person no matter what your circumstances are. No person is better or worse. We are equal, we are all human.  To quiet the noise - limit social media and unfollow triggers and then get out your journal and write down all the wonderful things you have in your life because sometimes we forget in comparison.    3. DIFFERENT TIMELINES  Of course there are a lot of body comparisons but what about comparisons in general …  We all are living our separate lives with different timelines- could you imagine if EVERYONE on the planet was forced to do everything at the same time? Go to college at the same time, graduate at the same time, date at the same time, get engaged at the same time, get married at the same time, have kids at the same time, take on a career opportunity at the same time, travel at the same time, buy a house at the same time etc….  That wouldn't be human- that would strip us of the opportunity to allow our lives to unfold however they unfold and be open to all the possibilities… because what if you don’t want to get married or have kids? What if you want to travel the world and build a business? Different timelines allow us to be free in what we actually want to do with our lives.  If we could control our timelines and get what we wanted when we wanted life would be boring. We would miss out on so many things that actually shape us and grow us into who we are…  Lifting the story and the meaning while separating yourself as an individual with your own timeline can do wonders when trapped in comparison!  One more quick mindset hack you can use around comparison is called Freaky Friday and you can learn more about it in episode 15 “Heal your comparison-itis”.  4. REFRAME  Most likely if you are comparing yourself to someone, they are either comparing themselves to you or to someone else. We all are just going in circles doing the same damn thing- comparing ourselves to others feeling like we are lacking something.  What if this person was comparing their life to yours? That you had something they didn’t and they made it mean something about them?  Would you think - “Yeah, that's right, you aren’t as good as me because I have something you want.”  NO! You would probably think that you are no more special than they are and just because you have something they want doesn’t make them inferior. You would probably think that whatever you have they can have too.  This is an important reframe because you realize how NOT TRUE the feelings are when we get stuck in comparison.  You can see much better from the outside in - You see the other person has worthy and deserving. If you can do that so easily for someone else - why not yourself?  We are all human, comparison is going to happen - it’s how we respond to it that will set us free.  Remember to grab your worksheet at bit.ly/compareworksheet You’ll be able to go through and process the 4 ways to stop comparison. See you next week!  Lauren and Jenna 

Ever wonder why Weight Watchers and other popular diets don't work? You can go right to the podcast episode. LISTEN HERE. This episode includes a free worksheet that you can grab here We had an amazing conversation on our Instagram the other day. It was all about weight watchers and it started because a woman reached out to us and said she was a researcher for WW and wanted to know what intuitive eating means to those who subscribe to it. NOTE: They are clearly trying to coop intuitive eating language so they can seem like they’re teaching a healthy food relationship when in fact they are just selling another diet. Women were sharing their WW (weight watchers) stories and the reason it was so powerful was because we were also receiving messages like this… “While reading these comments and crying I finally understand that I’m not a failure!”   YES! We all have stories like these but we just don't share them enough so we think we’re all alone. Here's just one of many stories we received...   So why do we all have similar stories like this? Stories like this are so predictable and common because diets cause our bodies to react in certain ways and our minds to get stuck in certain thought patterns - both of which that are NOT what you are looking for. Physically, restriction (meaning not eating to satisfaction, not just eating what you THINK is enough) causes a lot of anguish Primal hunger Binge eating Preoccupation with food because your body thinks it’s in a famine!! Mentally restriction causes a lot of problems as well. This preoccupation with food distracts us from our lives and it ends up being all we’re thinking about! We become anxious, obsessive, guilty and ashamed when we give in to it all, inevitably. ANY program that limits food in any way - food group, calories, amounts etc. is a diet. Always. Every time. No exceptions. Diets such as: Keto, whole 30 - these are pretty self explanatory, they limit food groups, simple enough. But what about intermittent fasting, macros and WW ? These technically allow you to eat whatever you want. But do they? NO - there are always limitations. And limitations mean diets. So how CAN we identify a diet when it seems iffy? (Many companies are adopting IE language so sometimes it genuinely can be tricky) Signs to look out for: Any mention of weighing or weight loss Limitations around any certain foods, food groups, timing of eating., ANYTHING Any talk around THIS being “the way”. There is absolutely nothing that works for everyone (other than listening to YOUR own body of course). Any numbers - calories, weight, macros, etc Mention of healing your relationship with food/ ending binge eating without talking about needing to stop restricting. Lastly, the mindsets that these diets get you in is really what keeps you stuck in the cycle and making it HARD to get out.   These mindsets are: 1. All or nothing thinking This is the mindset that gets us stuck in the cycle Counting your points perfectly all week just to go crazy after your weigh in Either you’re being perfect or saying screw it How can we begin escaping this mindset? Reflect daily on where you could have it all. Could you go to the gym AND join your friends for pizza tonight still? Could you have that salad but its ok to skip the gym, you're so tired! Could you have a couple of your moms cookies and then move on with your day normally? Beginning to see where you can create more ebb and flow in your daily life will move you towards being able to have it all and get out of the cycle for good. 2. Thinking of food as good or bad This is what we were taught our whole lives. So its totally normal to think this way but heres the thing... Many of us think as more nutritious and less nutritious foods as good or bad but that brings morality into it. You aren't good if you eat your veggies and bad if you have dessert but that is really how diet culture functions. This brings guilt and shame into eating which leads to bingeing and the all or nothing cycle all over again. How can we begin escaping this mindset? Reflect on your language - do you say things like… "I was so good today." "Oh I’m being so bad tonight as you reach for another slice of pizza." "I’m going to be good starting Monday." Working on language can be very powerful, if we start speaking differently we will naturally begin to think differently. Shift your language whenever you notice yourself speaking this way - you can say, "I’m going to eat another piece of pizza", "I ate a lot of nutritious foods today"…. Etc   3. Inflexibility/ rigidity Being flexible is pretty much the foundation of intuitive eating and UnDieting. But dieting is quite the opposite - its all about rigidity and inflexibility. Hello meal plans, counting a certain amount of points every single day of your life.. No room for adjustments or variations. And when you do cross the very strict line? Well screw it! May as well go crazy and start again on Monday. We want to get out of rigid thinking and into flexibility! How do we escape this rigid mindset? When you feel something didn’t go as planned, you got too full or even binged, take a deep breath and ask yourself what the next best step is - not the knee jerk reaction of screw it but actually make a calm decision.This might take practice and as our "screw it" muscles can be very strong. Get your free worksheet to go with this episode so you can work on getting away from these 3 mindsets and into a life of wellness without the obsession. Talk soon! Love, Lauren and Jenna PS. Be sure to follow us on Instagram @thebodylovesociety, we offer coaching and tips and tools daily to make your journey to food and body freedom that much easier.

Normalizing Sh*t Days! So you may be in the UnDiet World - getting into this Intuitive Eating thing. It may even feel freeing. You are so happy to be done with dieting and it’s exciting to be able to allow all food and not feel constantly judged, shamed, and guilted for the food you eat.  There are so many perks to UnDieting and a lot of the time it feels so peaceful. You wonder why you didn’t find this earlier because you feel like you could have skipped out on a lot of suffering in the past with the diet days.  You may even have found yourself in a groove - having good feelings around all of this-  tuning into your body and having wellness without the obsession- of course you are still learning so much and this is still very new to you but you know it feels right!  And now we want to bring the human into all of this---  We want to let you know that there WILL be some hard days on this journey to fully embracing being an UnDieter.  One day you may feel free and the next you may be completely blind sided by a binge.  One day you may feel good in your body and in a place of acceptance and the next day you’re having a meltdown that your pants feel snug and the body image thoughts go spiraling! One day you may feel completely calm around eating dessert after dinner and stopping when you’re satisfied and the next you’re judging yourself for wanting dessert every night and thinking it’s not okay!   We are here to tell you THIS IS NORMAL THIS IS HUMAN AND THIS IS TEMPORARY.    When you have a hard day - here’s what to do:   Don’t panic- you aren’t backsliding - you didn’t ruin anything. You aren’t a bad and horrible person. You simply are human who had a tough day and felt challenging emotions. THAT IS LIFE. Amazing feel good emotions and harder challenging emotions will always co-exist. You cant have light without the dark - so remember when you feel these harder emotions- tell yourself that it’s okay to not be okay. These feelings will pass. Learn from the experience! - Instead of judgement get curious- ask yourself questions. What was happening that day? Did anything trigger it? Have you truly been allowing all food or has there been some physical or mental restriction? You don’t need to find the answer- it’s just get curious instead of judging yourself. Allow the feelings, be gentle with yourself, and let them pass.  Allow the feelings- don’t react- Just because you had a bad day doesn’t mean you need to react with a game plan on what you’re going to do to “fix” this- you don’t need to plan a diet or any type of restriction. You don’t need to plan out a workout plan or tell yourself you’re going to do better in xyz categories… Just BE. Humans will do anything not to feel uncomfortable emotions. Allow yourself to feel and just be with them. Let them pass. No need to react. Get support in this area of your life - so you don’t let the overwhelming days take you down- if it’s talking to someone you trust or someone who is also UnDieting - a FB group ( we have one) or you could look into The UnDiet Academy- the doors are closed for now but if you are interested you can get on the waitlist so you are first to know when the doors open :)    So remember - when you feel like there are really hard days/ moments/ feelings - or you really don’t like what happened (like a binge etc) know that this IS NORMAL - it’s part of the process. Be sure to follow us on Instagram www.instagram.com/thebodylovesociety where you can get daily coaching - also send us a DM! We love hearing from you!  Love, Lauren and Jenna 

Today on How to love your body we are talking about something that was brought up in The UnDiet Academy - what do you do if you don’t know WHAT you feel like eating?? "Something I’m having the most trouble with lately is knowing what I feel like eating, because I have difficulty tuning into what I actually want to eat. Sometimes I just dont eat at all or  I find myself asking what’s the “healthiest” option and after that question I just kind of give up, in an effort to stop labelling food, and I grab the quickest thing to eat (cereal, muesli bar) even if it’s not necessarily what I want."   This is a classic case of being too rigid with intuitive eating which then just turns it into another diet.   If your body is hungry, eat. It doesn’t matter if it’s not exactly what you want in this moment but choose from what is available, what sounds good and you think would feel good (note this doesn’t always mean the “healthy” option!). Cookies can feel amazing!   If you think you have to know exactly what you want in every moment, it’ll be too much pressure, too much perfectionism! This is what lands us in situations where we go, screw it, ill eat whatevers easiest and move on.   Instead ask yourself these questions: What COULD I have right now?  Maybe its not realistic to leave the house right now, so whats in the fridge? What of these options seems the most appealing right now? Which would feel the best? What is my body asking for?   Then you can choose something that will honor your body while it not having to be the PERFECT thing.  When we get in food ruts-  this is a great thing to do (or when you go to the grocery store next) - we want you to open your eyes to choosing differently - choose things you have never tried before, what looks good, nutritious/ pleasurable- doesn’t matter. You may not even realize what you like - so it’s a time of exploration, curiosity, and figuring out what you truly like and not just what feels safe or coming from diet culture!     It’s easy to just pick a “go to food” because it’s what we know. It feels safe.    You may not know what you want because you don’t even know what you like because there’s been so many dang rules.    If there were no rules (there aren’t) - as if you forgot every diet rule there was out there - what would you choose to taste? To try? To explore?    Maybe you freaking hate protein bars you just know it’s a safe easy food - Try a different one! See if it actually tastes good!    SWITCH IT UP!!!    Ex. I use to love these certain bars and protein cookies  ( they were a “cheat” in my mind) - once I started allowing food and I didn’t have to treat a protein bar like dessert and a protein cookie like a real cookie- I actually was able to taste them.    I realized they didn’t taste as good as I thought. It doesn;t mean I’ll never eat these things ever again - it just means I was able to taste it for what it was. No some god like food and some cheat when it really wasn’t that amazing!    We learned to explore food. To actually have likes and dislikes no matter what kind of food it was- I even have a preference on certain greens. I much rather have a kale salad than an arugula salad and I’d much rather have pizza than a bowl of pasta. I’ve learned preferences and likes and dislikes because of all the allowing and exploring!  Go in with the intention of choosing new new new. That entire day - do things differently - driving to the store go a different way. If you always shower, take a bath etc… try it out!    The doors are closed to The UnDiet Academy but get on the waitlist to be notified when the doors open again here bit.ly/undietwaitlist Be sure to follow us on instagram for daily coaching at www.instagram.com/thebodylovesociety 

When your partner doesn’t understand intuitive eating or undieting   This is a common concern we get.  Many partners are still in the diet world OR they have an easy relationship with food. So they don’t get the struggle of trying to get OUT of the diet mentality.   The first step: Knowing they don’t need to GET IT for it to be the right thing for you. It is not your job to educate them on this or get their permission or support.  I know it’s nice to have your partner be on board but that is just not always possible. If they are genuinely asking questions (without judgement) there are absolutely things you can share with them including the cheatsheet you can download from this episode at www.thebodylovesociety.com/64   But if their questions seem judgemental, "Why did you buy so many cookies?", this can be a slippery slope to a difficult argument. Someone who wants to keep their viewpoint will not be swayed otherwise. There is a really great video that shares about how arguing with someone makes believe their side even more strongly, if they aren’t wanting to truly learn about another perspective. That video is linked in the show notes.   Secondly if your partner is making comments about food and your body that are just not helpful in this journey you can set a boundary. How to do this:   Sit down (or write something if that’s too awkward) and tell them what YOU need at this point. After your partner has seen you dieting for years and years they may be a bit thrown off by this new and very different way of living.  It can be confusing for them so you might need to set the stage for a new way. Seeing it from their perspective for a minute can be helpful - your partner might think they’re being helpful when they question the foods you’re buying etc because for the last 20 years you have been trying to avoid these foods.  BUT it is still important to create a new understanding with your partner.    I am really getting into learning more about intuitive eating and being an undieter, i know it may seem different than what ive done in the past. I dont know if you know this but dieting has left me feeling _________, this is what happens everytime i start a new diet _________ , they havent even worked and left me with a lot of messed up thoughts about food and my body….. Whatever is true for you. Being open and honest as much as you can.   Make an agreement (for the partners who dont get it or understand and who are choosing to not understand):   I’m trying this new way, this is what i know is best for me so lets keep all food and body talk out of our relationship. This can obviously be amended and altered if the partner is getting into it or seeing the results of your food and body freedom.     As for the agreement: write down exactly what you need from them and then tell your partner.  Be specific as possible so they truly know where the lines are drawn. What happens when your partner crosses these boundaries?? How does it make you feel? Let them know this.   That being said - when you set boundaries people will want to test them. Be strong in what you need from them and call it out when lines are being crossed. How do you reinforce boundaries when they're being crossed?     Remind them that food comments are not a part of your relationship and leave the room. Don’t respond to the comment - don’t engage or give energy to it Whatever else you feel is the best for you.   Be sure to download the cheatsheet if this is a conversation you want to have with your partner. This sheet will allow you to prepare and get your thoughts down before you chat with them. You can grab it at www.thebodylovesociety.com/64 And be sure to follow us on instagram @thebodylovesociety, we offer coaching and tips and tools daily to make your journey to food and body freedom that much easier.

This episode is brought to you by our FREE training coming up on Thursday July 18th at 12pm pacific - we’ll be giving you tools to help end binge eating and find wellness without the obsession. You can sign up for that by clicking HERE - bit.ly/undietfreetraining   I’ll just lose weight first then I’ll do intuitive eating... This is a comment we get from quite a few women when they’re inquiring about The UnDiet and Intuitive Eating. And we get it - it does seem to make sense to get to the size you want to be and then start listening to your body and then you’ll be free AND thin right?? Unfortunately that is not the way our minds or bodies work. Getting deeper into the dieting mindset and the diet cycle by focusing on weight loss will never bring you to a place of balance.  The only way to do this work is to stop what you’re doing now (even if youre not in your dream body), THEN you work on healing your relationship with food and your body. THEN you find yourself in a place of balance and ease with food and wellness without the obsession. It’s like when you’re dieting, you’re digging a hole and this logic of losing weight first is like continuing to dig in the hopes that you’ll pop out the other side, it does not work. You have to put the shovel down and then start building a ladder out.  Even if you do lose the weight that you want to lose, the destination will never be enough, there will always be something new to fix (im sure you’ve experienced that with weight loss before). Since it wont ever be enough you wont ever begin the journey of IE if you think you need to get your dream body, or even just lose weight first. We do not promise weight loss or any body changes but this work also doesn’t mean you’ll never change. You can still value your health, you can still exercise and eat nourishing foods, do all the things that matter to you without the strings of diet culture attached. Just starting is the answer. Even if you’re scared, even if you’re not sure that you can accept this body you’re in at this moment. Even if you want to lose weight. The only way to get out of the dieting madness is to start doing something else, now. So if you are ready to begin (even if you’re scared) we encourage you to check out all of the details about The UnDiet Academy. This is our 90 day program that gets you out of the diet cycle, away from binge eating, and into a life of wellness without the obsession. To get all the details you can go to thebodylovesociety.com/undiet. The doors are closing on Monday, July 22nd so be sure to have a look now! On the page where you learn all about the program is a chat box that you can use to talk to us live if you have any questions at all.

The causes of binge eating and how to escape them:   Physical  Mindset All or nothing thinking    The physical reasons behind binge eating are :    not eating enough all together, your body has an animalistic reaction when it is hungry and needs food, eventually the willpower has to wear off so your body can get sustenance BUT IM EATING ENOUGH FOOD, I eat tons of chicken, brown rice and broccoli! It’s about allowing all foods physically as well, if you cut our or restrict any food groups etc your body will fight to get these foods into it, our bodies hate being restricted Satisfaction - after you eat if you’re still thinking about food or counting down to the next time you get to eat, you were not satisfied by your last meal. This might mean you need to add satisfying foods to your meals (eX a piece of bread with butter to your bowl of soup) or you needed to allow yourself to have MORE of what you were eating   Solution:   Eat more Eat more variety and do not restrict certain foods etc (we can talk about this in the free training we will be sharing at the end of the episode if you have allergies etc, this can still work) Get satisfied every time you eat      2. The mindset behind it all:     Allowing foods MENTALLY, if you are physically putting bread in your mouth but shaming yourself the whole time this is not truly allowing. Getting rid of guilt shame and morality around food is so vital. Judgement - There is so much should, shouldnt’s, cant, have tos when it comes to food. You are not running the show, it is all fueled by judgement and fear which always leads to burn out. You cannot maintain a healthy lifestyle that is fueled by hate, shame and needing to “fix” yourself. When we live in a place of judgement around food and our bodies we will almost always end up hiding in the pantry with our hand scraping the bottom of the chip bag. Having an abundance mindset, not a scarcity mindset. You’d think that when you’re binge eating you have an abundance mindset, you’re definitely eating in abundance! But thats not how it works. When you feel like you’ll be cut off from these foods on Monday, or you can only eat pizza tonight and you have to be good tomorrow, your brain and body go into overdrive trying to get all the food in before the famine begins (even though it is self imposed).     SOLUTION: Work on the way you see food, when you eat it, be calm and appreciate the delicious food instead of beating yourself up for “giving in” Stop your thoughts in your tracks when you hear yourself think should, shouldnt, cant or have to. Work on having an abundance mindset - the food will always be there if you want it.  3. All or nothing thinking - this is a part of mindset but it is such a big deal it requires its own section.     Binge eating happens when we live in an all or nothing mindset. Ate a cookie that wasn’t on your meal plan? May as well eat every carb in the house then and start again on Monday. This screw it attitude fuels binge eating. If you do binge eat, you feel like you need to counteract it by going so far to the other extreme, i’ll eat really healthy tomorrow etc which just perpetuates the diet/ binge cycle Solution: End the cycle, next time you binge, just relax until you’re hungry again and then eat normally! If these things seem pretty big to tackle right now on your own we invite you to join us for our free live training on Monday July 15th 5pm called “4 steps to stop binge eating guaranteed” - you can grab your spot at bit.ly/undietfreetraining We will see you there live if you’re ready to stop binge eating and you just want to live a life of wellness without the obsession!

TODAY’S SPECIAL MINI EPISODE IS FOR US TO SHARE PRETTY MAJOR SOMETHING WITH YOU! WE ARE HOSTING A FREE, LIVE COACHING SESSION (WITH WORKBOOK, THIS IS FULL ON MY FRIENDS!), ON TUESDAY JULY 9TH AT NOON PACIFIC. IN THIS SESSION YOU WILL BE COACHED THROUGH 8 MINDSET SHIFTS AND TOOLS THAT YOU WILL ACTUALLY WORK THROUGH IN THE WORKBOOK DURING THE SESSION. THIS MEANS YOU'LL FIND REAL CHANGE AND TRANSFORMATION FROM THIS SESSION, NOT JUST MORE INFORMATION, BECAUSE WE ALL KNOW THATS THE LAST THING YOU NEED.   YOU NEED A REAL SHIFT, YOU NEED TO GET UNSTUCK AND THATS WHAT THIS WILL DO.   TO GRAB YOUR SPOT YOU CAN GO TO BIT.LY/UNDIETSESSION WE WILL BE SHARING ABOUT THE UNDIET ACADEMY AT THE END TO SEE IF ITS A GOOD FIT FOR YOU IF YOU WANT TO GO EVEN FURTHER AND JUST BE DONE WITH THE WHOLE FOOD AND BODY STRUGGLE FOR GOOD, BUT EVEN IF YOU DONT JOIN, OUR MISSION IS THAT THIS SESSION IS VALUABLE AND MAKES A REAL DIFFERENCE FOR EVERY WOMAN THAT ATTENDS. COME ON LIVE TO INTERACT, GET ANY QUESTIONS ANSWERED, AND GET LIVE COACHING AS YOU WORK THROUGH THE 8 TOOLS AND MINDSET SHIFTS.  THIS IS YOUR OPPORTUNITY TO WORK WITH US FOR FREE AND GET REAL TIME FEEDBACK AND SUPPORT. IT’S A LOT MORE INTIMATE THAN JUST LISTENING TO US ON THE PODCAST! WE ACTUALLY GET TO INTERACT AND WE ARE SO EXCITED ABOUT THAT! SO BE SURE TO GRAB YOUR SPOT TO GET ON LIVE OR RECEIVE THE REPLAY AND THE WORKBOOK. YOU CAN DO SO AT BIT.LY/UNDIETSESSION WE WILL SEE YOU THERE!!

Welcome to another episode of How to Love Your Body! Today we are going to be doing a quick coaching episode on something that comes up a lot as we enter into warmer weather- also we’ll be sharing about a really exciting giveaway so stay tuned until the end to hear how you can enter!  "It’s so hot but I’m scared to wear shorts and sleeveless shirts."  We get it! It can be scary to go out of your comfort zone AND you deserve to feel comfortable on a hot day and not suffer in warmer clothes.  The thing- most likely people don’t even care what you have on.  We had a woman tell us that she was so scared of exposing her arms and would always cover them up in sweaters. She lived in NYC and during the summers she would sweat like crazy because she wouldn’t allow herself to wear t- shirts.  One day she said screw it and decided to wear a tank top that day and as she got on the subway and sat down she realized not one person even looked at her. Everyone was just going about their own day.  She kept wearing shirts that showed her arms everyday after that and she said that each day it got easier and easier.  Even though it was scary and vulnerable she knew the only way to get over this fear was to just DO IT.  Next time you want to wear a t shirt that shows your arms, remember the story of this woman and know that you are not alone!  Will you take on this challenge this summer? Move past the fear and choose to own your body - because after all it’s yours and only yours. If you are ready to be DONE with the food and body struggle this year - if you know it’s your time to finally move on with your life - we are so excited to announce a contest for a spot in July’s UnDiet Academy! The UnDiet Academy is our 90 day program that gets women out of the food and body struggle and into a life of wellness without the obsession. To enter here’s what you need to do:   Be on our waitlist for info about the program - you can join this at bit.ly/undietwaitlist Follow us on Instagram HERE Tag a friend under our Monday July 1st’s instagram post - you can tag as many friends as you like in separate comments to enter multiple times. AND you must share the post in your stories or on your feed. Good luck! We will be announcing the winner on July 8th! Feel free to reach out on Instagram if you have any questions or need any help entering to contest! See you next week! Love, Lauren and Jenna

Welcome to How to Love Your Body, today’s episode is a tool you can use to find WELLNESS without the obsession. This is one of the 5 “wellness without the obsession” tools we coach you through in The UnDiet Academy so those in the program know it well but we wanted to share the basics of this tool with all of you so you can use it now. A lot of women get stuck in knowing how to introduce wellness without it getting diety again. AND most women DO want that. Being an UnDieter doesnt mean only eating the foods you didn't used to allow yourself to eat. It’s about honoring your body, mind and soul so you can live a life of wellness without the obsession. Nutrition is a part of this. But when we say nutrition you probably start to think, points, macros, calories or cutting out specific foods. NO! There is another way to consider nutrition without it being rigid, restrictive or unenjoyable. NOTE: We only recommend getting into these kinds of tools once you’ve done the mindset work of freeing yourself from the dieting mindset. If you’re unsure if you’re ready to think about nutrition -- don’t worry about it yet. BUT you CAN check out our mindset episodes which you can find at thebodylovesociety.com/podcasts-mindset/, we will link this in the shownotes. Now let’s dive into the Nutrition Ally: How do we consider nutrition without it being the FOCUS and “be all end all” of our food choices? First Let’s explain what we are talking about when we say NUTRITION: What it isn’t:   Reading nutrition labels Tracking anything - calories, points, macros, grams of ______ Having nutrition/ food rules of any kind Foods being good or bad Restricting certain foods   What it is:   Wanting to eat more veggies because you havent been eating very many The main intention is to feel good in your body Nourishing your body OVER TIME (not looking for perfection every day or even the same amount of nutrition every day) Allowing all foods to fit into your life Being flexible while still wanting to eat a vibrant variety of foods    So here are 5 steps to find THIS focus of nutrition:     Redefining what nutrition means to you. If it still means calories or a certain number of veggies every day it will be so hard not to fall back into these rigid ways. When you are intentionally choosing more nutritious foods, make sure you LIKE THEM! Do not choke down kale or a green juice just for the sake of some vegetables. This will lead to feeling forced and deprived which often leads to back lash AKA binge eating. Really explore what you love.     Eat in the colorful area ( the opposite of all or nothing thinking) - just because you had a donut for breakfast doesn't mean the day is ruined, it also doesn't mean you can't have a green smoothie with it. Just because you want to start considering nutrition doesn't mean you have to skip the pizza and JUST eat the salad, have it all! Its ok to put cheese on your dang broccoli, it doesn't cancel out the benefits of the broccoli. Remember you don't ALWAYS have to consider nutrition at every single meal for the rest of your life just because you want to focus some more on it. If you're having a big pasta dinner and you don't want to make a salad with it, don't. It's not all or nothing now, consider it when you want to and let it go and enjoy when you don't. There are no rules. Whatever happens each day, you have not failed. If you intended to eat more veggies and you didn't, that's ok! Whatever you do or don't do is fine. Remember -- this is OVER TIME consideration of nutrition. If you don't get any veggies in one week, no biggie, Just keep tuning into your body and it will even out over time. Feeling guilty for not doing what you said you would do just turns you back into a dieter… the shame, fear and self loathing cycle begins all over again. Self compassion is key here. Want to create this for yourself? - Wellness without the obsession? As you work towards embracing wellness without it taking over your life, we recommend having a daily activity that is getting you closer to your goals. A powerful tool is our WWTO journal.. This is a free 14 day process for you to transform your relationship with wellness, so you can have it all - freedom, enjoyment, wellness and nourishment! Go to https://theundiet.lpages.co/wwto-journal/ to grab your journal - be sure to tag us in your insta posts and stories and share about your journaling. See you next week! Jenna and Lauren xo

This episode is brought to you by: Our free audio training get it at bit.ly/3mindsetblocks where we share the 3 most common mindset blocks that are keeping you stuck in the food struggle -  and how to get through them! You can also grab this through the link in the show notes. Today's episode is a Community Question: food addiction - is it necessary for some people to stay away from addictive foods like flour and sugar? This is a question people ask often and we wanted to address that. The first thing we want to say is this is not about FEELING addicted to food, if that’s how you feel that’s real but it can be different. Why do some people feel addicted to food? We need food to live. And as dieters we restrict ourselves ,therefore not getting enough food, which leaves us feeling deprived. When you don’t have enough of something you need to live, your body will fight to get enough. Take oxygen for example. If you are under water and needing air, when you get to the surface you are going to be gasping for air, does this mean you are addicted to oxygen? No! But yes you are going to feel crazy for it when you haven’t been getting enough and then it’s available. So for food, if you are restricting all week and find yourself thinking about food all day and binge eating.. It’s the restriction that is causing this…. Not an addiction. Remember: feeling crazy around food is caused by restriction, not addiction. So the next time you feel addicted to food, look a little deeper. Are you restricting? Are you getting satisfied after each meal? How to move on from the feeling of being addicted to food:   Assess where you are restricting - physically or mentally. Are you prioritizing satisfaction each time you are eating? How is your overall relationship with food?  Repairing your relationship with food is the number one thing to get rid of the feeling of food addiction. This is what we do in The UnDiet Academy - focus on repairing your relationship with food and body image - mind, body and soul . Doing this deeper work will naturally dissipate these feelings instead of working really hard to “fix them” or make them go away. Forcing it never works. Get okay with loving food. Put a positive spin on your love of food - create a new belief around this. Is it really so bad to love food? Create a positive mantra if that helps - it is safe for me to love and enjoy food…. We also wanted to address the part of the question that says is it necessary for some people to stay away from addictive foods like flour and sugar. First off - let’s switch the narrative on flour and sugar, these are foods that are often demonized and saying they are addictive is one way to do this. Are you eating flour or sugar out of the bag? Likely not, these are not addictive substances although if you don’t allow yourself to have carbs or sugar you are definitely going to feel addicted to them. Also - no staying away from flour and sugar is a sure fire way to feel even more addicted to it. The best way around this is to repair your relationship with these foods and begin to see all foods as neutral, once you do the mindset work you can then listen to your body and you’ll find you can enjoy these foods without feeling out of control with them. Also - the only reason you’re fearing being addicted to flour or sugar is because you see it as bad because you associate it with weight gain and being “unhealthy”. If you always thought about salad and ate it all the time you probably wouldn’t be worried you’re addicted to it, you would feel like such a good person for eating so many veggies. Breaking down the beliefs about foods, your body etc is such an important part of this process. Do you feel addicted to food? Come join us on Instagram and let us know! We are www.instagram.com/thebodylovesociety. You can DM us any questions you have and we are happy to chat about it. If you are working on repairing your relationship with food and your body be sure to tag us in your posts and insta stories so we can see and share what you are up to! See you next week! Love, Lauren and Jenna 

Want to find YOUR true definition of wellness? You can go right to the podcast episode. LISTEN HERE. On this week's episode we are talking about redefining wellness (and doing it in a way that feels great to YOU). What is your definition right now? What comes to your mind first? Something that may have popped into your mind: Wellness means - chicken and broccoli, going to the gym everyday/ workout programs, drinking special shakes, being on a meal plan, staying away from carbs and sugar. Going gluten free (even without an allergy) etc. What is your definition now? Where did that come from? Is that what YOU truly believe? Is that what you want your kids to believe? Is this something you want to bring into the next phase as an UnDieter? If you stripped down everything and started with a clean slate, meaning: It’s as if you never learned anything from diet culture (as if it didn’t exist)- You didn’t have predetermined opinions around body size, beauty, weight, working out, food, etc. Imagine yourself being re born onto the planet into the person you are today, into the body you have today. There isn’t anyone, anything (like society) telling you how to act or think. Now… What beliefs would you create around what wellness means to you. This can still include traditional physical well being - Ex. -Regularly moving your body -Eating nutritious foods - etc But we also want to be sure that you broaden your vision of wellness to mind, body, AND soul: this might look like. Listening to your body (this might mean rest, working out, pizza or salad on any given day) Making time to be social Enjoying your favorite foods without guilt Being flexible and letting go of rigidity when it comes to food and fitness Setting boundaries with those around you This can include so many things - just think what would be the most important to you to include in your new definition. Keep this definition somewhere you can see it so you can remind yourself everyday of what you are living/ working towards (this definition can absolutely be a goal, you might not feel this right now and might still be working on repairing your relationship with food and your body but if you don’t see where you’re going, you can’t head in the right direction). To get your worksheet that goes with this episode go to www.thebodylovesociety.com/57 and we will send it to you instantly.   And feel free to have a look around our new website (so fresh, we love it!) where you can learn more about The UnDiet Academy launching in July and join the waitlist, and you can also grab our free mindset audio training on the homepage and more! If you'd like to listen to the full episode on redefining your definition of wellness- LISTEN TO THE EPISODE HERE. Let us know in our FB community (www.facebook.com/groups/howtoloveyourbodypodcast) - what you come up with! We are here to support you!  

Today we are talking about the true way to achieve balance. We like to call it the pivot and push. Have you ever been a dieter who said, “I just want to lose x amount of pounds and stick to my diet” and THEN I’ll be balanced. From experience and from coaching many women we have never come across anyone who was restricting, on a rigid meal plan, and then after their 30 day detox was up they all of a sudden became a balanced eater where they went from eating no dessert or carbs for 30 days and then could easily eat them sometimes and feel really balanced about it. That’s just not how it works- if you have an unhealthy relationship with food- dieting and restricting is not going to magically change that into a place of balance and feeling sane. Even when you let go of the restriction - just DECIDING to now be balanced doesn’t create freedom because old ways of thinking and diet mentality will take over again if not healed. So here’s how you can achieve TRUE balance: First you must pivot. This means making a big shift in the way you think about food and your body. You’ve got to start with letting go of all the rules. Seriously, give yourself unconditional permission to eat. Allow allow allow. Let go of rigid meal plans, stop making food good or bad, stop shaming and guilting yourself when you eat. You have to let loose and really learn how to tune into your body. To not eat according to any diet rules but rather what your body is asking you for. You and your body have got to learn how to trust each other again. This is all the Intuitive Eating work and most importantly the mindset work that helps you shift the way you think about food and your body. This is clearly easier said than done and pivoting is something we support women in, in The UnDiet Academy. Essentially the pivot means repairing your mindset and relationship with food and your body - THEN and only then can you push yourself a little. Many people think that when you become an undieter you can’t push yourself to do anything that doesn’t feel 1000% amazing at all times when it comes to health and wellness but this isn’t true. When you have a healthy relationship with food and your body it feels great to push yourself a little now and then . But if you do this without pivoting first, it will just turn back into a diet. What this means is it’s okay to pivot your thoughts and push yourself (in a way that feels good to you) to add more wellness into your life. Its okay to push yourself to: - Cook a healthy/ satisfying meal a few times a week even though it’s a bit more challenging to make time to cook. But you push yourself to do it because you know it makes you feel good. - Go move your body when you don’t necessarily feel like it but you know once you get there it feels really good. - Add more veggies into your week because you know you haven’t had any for the last few days. - Decide not to drink every single weekend because it just doesn’t feel great. You choose when it’s worth it. - Skip the dessert when you just feel way too full and you know you can have some tomorrow. - Take leftovers home instead of making yourself finish it just because it’s in front of you. You know your body just won’t feel good. - Add meditation into your life because you know it will reduce stress and that will feel so good even if it’s just for 5 or less minutes. - Go to bed earlier because you know how important sleep is for your health. - Saying no to the freshly baked cookies because you just ate dinner and feel too full but will gladly take some home for another time (or maybe later that night.) Bottom line - it’s okay to push yourself to do things that will improve your health and wellness - the thing is you must be honest with your intention behind your choices, and that will only come with repairing your relationship with food and your body. If you aren’t eating the dessert (even though you are dying to have it) because you’re secretly hoping for weight loss that isn’t wellness and that isn’t honoring yourself and healing your relationship with food and your body- and it definitely is not wellness without the obsession. You’ve got to do the work and get to a place where you can be okay with allowing all food, feel free around choosing a donut or the green juice (it just depends on what your body is asking you for) and THEN you can get comfortable with the push. In this circumstance the pivot and push is not a slippery slope- it’s making choices that you feel in alignment with. You feel free and at peace- choices that you make do not stem from diet rules, they stem from your truth. It’s empowerment!! It’s honoring yourself and your body with an intention of wanting to feel good - having wellness without the obsession. You’ve got to let go so you can get to that place of balance! YOUR balance- no one else’s. It may look different for everyone- we don’t eat the same as each other AND we coach this stuff for a living! Get real with yourself and ask yourself - Have I truly let go of dieting? Do my choices still stem from diet rules? Do I truly allow all food? Do I feel a mindset shift around food? Can I make choices that aren’t tied to weight loss (even if they feel like traditionally “healthy” choices)? Wherever you are at on your journey to wellness without the obsession, that’s GREAT, it’s exactly where you are meant to be in this moment - and if you are looking to keep moving forward, learn the pivot and push and find YOUR balance we would love to invite you to join our waitlist for The UnDiet Academy that is officially launching in July. It’s our latest program, completely revamped with our best coaching content as we’ve learned over the years what you need to know to get you to wellness without the obsession - we have the answer, and we can’t wait for you to experience this step by step program with high touch support in order to get you there. As a waitlister you’ll be FIRST to know about all the details / bonuses and everything that comes along with this incredible experience! Go to https://thebodylovesociety.com/the-undiet-closed/ to get on the waitlist which you can also access in the show notes. Until next time!!

Do you struggle with emotional eating? Emotional eating is the tendency to eat in response to positive and negative emotions. Humans will do anything in their power not to feel uncomfortable, so to make it go away/ distract themselves many people turn to food. In this episode we share the spectrum of emotional eating - there are different levels and some are healthy and some are not as self honoring. This is to say that some emotional eating is completely healthy and normal, but there does come a time when it can be destructive to your relationship with food and your body. A first step is to assess where you are on the spectrum. Normalizing emotional eating is definitely something you'll want to do - you may be in a place where accepting the emotional eating that is happening, is the best next step. Dieting/ the desire to eat less/ “food is fuel” narrative has demonized all emotional eating when in fact it’s just a part of normal eating…. But yes there are times and degrees of emotional eating that you might want to work on shifting to improve your relationship with food and your body.   The overarching key is repairing your relationship with food and your body     This means normalizing food, getting rid of guilt and morality around food, releasing the “specialness” and “forbidden” mentality around certain foods Its unlikely you emotionally eat salad - which shows its the forbidden thoguhts and unhealthy relationship with these foods that make us use them as a coping mechanism. I have never come across someone with a healthy relationship with food that using food as a coping mechanism The thing is, we need coping mechanisms, we need them, they arent shameful. But if they are self destructive we probably want to work on this.     Once you realize you can eat ice cream at any time for any reason, it loses it’s power and wont have the same emotional effect it used to, therefore you will stop using it as a coping mechanism.   I had a client in the past that was jokingly mad, because after a hard, stressful day at work that big cheesy pizza just didn’t do the trick anymore. She had to discover new ways of unwinding, de-stressing - which felt great for her but the food really did lose it's power over her. This is a common occurrence in The UnDiet Academy and its BECAUSE these women are repairing their relationship with food and their bodies. That being said, here are some small steps you can take to alleviate emotional eating that you feel is not serving you.   Make a list of things that you know help you destress/ relieve emotions etc.     Have other alternatives to food, but eating can definitely be on the list, this isnt about avoiding eating emotionally all together, it’s about giving yourself other options When you feel you do need something, look at the list, tune in and feel into what would serve you the best right now, sometimes that’s going to be journaling with a cup of tea, eating, or going for a walk with your favorite podcast. Another important thing is to express your emotions, when we bottle them up it feels easier to stuff your emotions down with food. Saying things out loud releases a lot of the heaviness of it. Having people to talk to is vital. WHo can you reach out to in these moments?   ALLOW FOOD - we say this all the time but it is kind of the basis of everything. If food is special, it will always have power over you. If food is forbidden you will always break the rules, forbidden fruit is the sweetest   Find you have a struggle with oreos? Get them in your pantry and allow yourself to eat them any time of day When this is coupled with the mindset work and physical tools of becoming an undieter, which are fully explored in the undiet academy, you will find you can have a cookie here and there without thinking about it all day and the 12 cookies at night after the kids have gone to bed is a pattern of the past   Let us know in our FB community (www.facebook.com/groups/howtoloveyourbodypodcast)  - what level of the spectrum do you feel your emotional eating is at? We will support you in moving forward from where you’re at. Much Love, Lauren and Jenna

What is shame, why do we feel it about food and our bodies and how can we get out of it? If you've ever read any of Brene Brown's work you might have learned a little about what it is. She defines shame as "the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging – something we’ve experienced, done, or failed to do makes us unworthy of connection."  When we feel ashamed about what we're eating, how we're eating (hello, binge eating) or about our bodies we isolate ourselves and dive into a feeling of unworthiness. In this episode we will be exploring why we feel shame when it comes to food and our bodies and how to release it so you can move forward with more peace around your relationship with food and body. Join us in our podcast community to share your shame and get it out in the open at www.facebook.com/groups/howtoloveyourbodypodcast Love Lauren and Jenna  

This journey has a lot of stages. There are the early days. You just found out about Intuitive Eating. You know you've reached diet bottom but are unsure of really what to do. You may have even read the book Intuitive Eating and it makes so much sense doesn't it? I mean, clearly the meal plans and the strict rules aren't working. They leave us binge eating, obsessing over food all day and feeling out of control. So, yes - listen to your body, let IT tell you what to do, eat, how to move. This seems doable. But here you are with the mind of a dieter and decades of dieting habits ingrained in you. So you start TRYING this Intuitive Eating thing.  You tell your friends you're trying to stop the diets. You over eat at lunch and you promise yourself you'll try harder tomorrow. The trying stage is the first step. Then there's the doing stage. This is where you really are committed to never dieting again, you mean business. You are taking action - using the tools of Intuitive Eating, listening to the best non diet podcasts (I mean you're here after all!) and doing your best to tune into your body. But this stage is still a lot of hard work.  Lastly is the transformation stage. This is where you are LIVING as an Intuitive Eater. It just IS. You are transformed. Listen to this episode to learn more about what next steps to take depending on which stage you are at right now. Want to chat? You can book your free call here https://tbls.typeform.com/to/Ba1QyU (we will not be doing calls again after June 2019, so now is the time if you want some personal help!) Love, Lauren and Jenna 

Do you wonder how you can lose weight for health reasons without it becoming another diet? Do you have a health condition (or just want more overall wellness) and a doctor has recommended you lose weight? If you are interested in learning how to lose weight for health reasons, tune into this episode. We cover: If and how you can lose weight when it's not about looks and vanity. How to improve health overall. What to focus on and not focus on if you are wanting to be healthier in your body! We get asked this question every now and then and it was asked about in our free podcast community the How To Love Your Body Podcast Community. If you want to get your questions answered in the group and on the podcast be sure to join the free community now! Much Love, Lauren and Jenna 

We are TOGETHER IN PERSON and LIVE from Los Angeles! Today we are sharing about our weekend and how you can be intuitive during vacation and travel. You can get our free guide here ---> www.thebodylovesociety.com/guide Want to chat with us? Fill out a short form here ----> https://tbls.typeform.com/to/Ba1QyU Follow us on Instagram here ----> www.instagram.com/thebodylovesociety    

Our first community question episode. We are talking about late night snacking. What do you do when it feels like you can listen to your body pretty well in the day but then night time comes and it's a free for all! We give a lot of different insights into why this is happening. Want your specific question answered on an episode? Join us in our podcast community to enter your question! www.facebook.com/groups/howtoloveyourbodypodcast Love,  Lauren and Jenna 

Does accepting yourself scare you? "Am I giving up?" "Will I ever be able to work towards goals ever again?" The real question is -- how can we find peace in the moment and have some dang goals in life to work towards? THIS is how - and honestly, it's the only way to achieve this balance. Join our podcast community here and let us know what you think about this episode -> www.facebook.com/groups/howtoloveyourbodypodcast Want to chat with us to see how we might be able to help? Fill out this form and we can book a call  www.bit.ly/tblsapply.  Love, Lauren and Jenna     

Getting support can be hard. As dieters we hid alot of the struggle, so we're used to doing things alone... But getting out of the diet madness requires community and support! JOIN OUR PODCAST COMMUNITY HERE -- www.facebook.com/groups/howtoloveyourbodypodcast Love, Lauren and Jenna 

Do you hear yourself often saying... I should really workout today, I shouldn't eat that cupcake, I have to stop eating bread, I can't eat sugar....  These things are so common but these little words are sabotaging your food freedom efforts. If you want to stop dieting you MUST stop saying these things..learn why and what to do instead so you can find wellness without the obsession. Wanting to learn more about how you can stop dieting? Learn more at www.thebodylovesociety.com (NOTE: The guide is no longer available). xo, Lauren and Jenna 

How to Marie Kondo your life so you can stop dieting and find wellness without the obsession! Get your free guide at bit.ly/undietguide   Love, Lauren and Jenna

Hey Gorgeous, Whether you are still dieting and trying to stop or off of the diet but not feeling like this is where you want to end up - this is going to help. There is a very typical pattern to what happens when we go off the diets and this can give you great insight into how to navigate the madness! We'd love to chat if you are really for wellness without the obsession -- bit.ly/tblsapply You can learn more here -- bit.ly/undietprogram Love, Jenna and Lauren  xoxo

Tired of finding yourself binge eating every weekend? Here are 3 steps you can take to stop binge eating and start feeling more free around food. Please take a moment today to rate and review the podcast - this is how new women find us and learn that there is another way! We do not need to diet anymore.

Your thoughts and beliefs create your reality. But what happens when your beliefs aren't all that empowering? You must shift them in order for anything to change. Tune in to learn how! Join our free non diet community here -- www.facebook.com/groups/thebodylovesociety Love, Lauren and Jenna 

Are you a past dieter who is still thinking about food all day and struggling with finding that freedom you were looking for when you stopped the diets in the first place? Listen in for 10 tips on how to stop thinking about food all day! Want to join our online community? You can do that here: www.facebook.com/groups/howtoloveyourbody Want to chat? - https://try.thebodylovesociety.com/undiet/ Talk soon xoxo

Feeling stuck on your journey out of the diets and into food and body freedom? Do you think about food all day? Do you binge eat? Do you hate your body and you're ready for a change? These are the 3 steps you must take in order to make any sort of change in your life. YES - change is uncomfortable AND you can do this. Want in for our free training on Feb 11 (Monday)? GET YOUR SPOT HERE --> http://unbouncepages.com/stopdietingtraining/ In this training you will learn the 4 phases to be able to: + Stop thinking about food all day + End binge eating + Fall back in love with your body and your life   xoxo Lauren and Jenna   

Do you get trapped in all or nothing thinking? You know:   I eat perfectly or screw it I go to the gym everyday or may as well not go at all I do it all or I do nothing... Freedom is the place in-between. But it can hard to get there if you are stuck in all or nothing thinking. Tune in to hear how to start getting out of this thinking so you can start on your way to food and body freedom, to really being able to have it all. Join our free online community here --> www.facebook.com/groups/thebodylovesociety Learn more about The Empowered Body Method --> www.thebodylovesociety.com/method   xo

There are 2 common distractions that get people stuck in their journey to ditching the diet and getting empowered in their relationship with food and their bodies. Listen in to learn what they are, how they can be avoided and what to do instead if you're ready to really move on with your life. Learn more about how you can get empowered here --> www.thebodylovesociety.com/method   xoxo

After coming out of the haze of dieting we know it can be pretty infuriating when you see "the light". When you realize what a scam dieting is and how you've been duped for so many years into buying into something that doesn't work and worse yet, is actually harmful, but here's the thing... We can get really caught up in hating on diet culture but it just isn't helpful. If you're truly looking to find freedom from diet culture, this is what you should do instead. Wanting to find your freedom and interested in chatting with us to see if we might be able to help? Book a free call with us by clicking here -- www.thebodylovesociety.com/form We want to talk with you to see if there's a way we can help and if not we will send you in the direction of someone who can! xoxo Jenna and Lauren 

Ever wonder why you can't just "get over it" and accept your body? This plays a big part in it. Interested in accepting your body and becoming an Intuitive Eater by summer? Check out our last ever session of the Intuitive Eating Academy starting January 20. Learn more here -- www.thebodylovesociety.com/academy Love, Jenna and Lauren See you in the New Year!

Worried about going home for the holidays or your 25 year high school reunion after ditching the diets and perhaps gaining some weight? We get it -- it can be scary to think that all these people are going to be judging you!  Here is how to get through it and most importantly, heal to the extent that you don't even worry about this anymore! Want to reach out to see how we can work together? Send an email to [email protected] with your top 2 goals in your relationship with food and your body and we will reply with how you can make the next steps towards freedom! xoxo Talk soon Lauren and Jenna 

We did a poll on our Instagram asking about the #1 concern when becoming an Intuitive Eater and weight gain was pretty much the only answer. Diet culture has really taken a toll on us when we would rather obsess and worry about food all day than have the possibility that we may gain some weight (not that that possibility isn't there with dieting but the diet industry likes to pretend that weight gain doesn't exist in dieting). Here are some ways that you can work around these fears AND the truth about your weight. Want to join our Free Intuitive Eating Workshop on Tuesday Dec 11? www.thebodylovesociety.com/workshop Join our support group here -- www.facebook.com/groups/thebodylovesociety Love, Lauren and Jenna 

Let's face it -- weight gain is likely your #1 fear when it comes to ditching the diet and becoming an Intuitive Eater. This is the #1 thing that people seem to get hung up on - thanks for nothing diet culture! Here are some insights into how to move past that so you can truly become free around food and in your body. Join our first free workshop happening Dec 11 online! -- www.thebodylovesociety.com/workshop Wondering how we can work together? Learn more here - www.thebodylovesociety.com/academy  Love, Jenna and Lauren 

Worried about all the holiday parties and dinners coming up? You don't have to be. With these mindset shifts and practical tools you can rest easier as you go into this busy and food filled time. Want to join us for our first monthly Challenge? Join the 4 Day Diet Mentality Challenge here -> www.thebodylovesociety.com/challenge Much Love, Jenna and Lauren

Ever feel like you've just stopped taking care of yourself since stopping the constant quest for weight loss? Can you even envision what taking care of yourself means if you aren't restricting? Tune in to hear how you can take great care of your body and yourself without it needing to be about restricting food or hunting for weight loss. Want to join our monthly challenges starting this month? -- Join our free IE group here -- www.facebook.com/groups/thebodylovesociety Want to learn more about how we might be able to help you personally on your journey to becoming an Intuitive Eater? - www.thebodylovesociety.com/intuitive-eating-academy Love, Lauren and Jenna 

Want to move your body but aren't sure how since you only ever used to do it to lose weight? Tune in to hear about how you can move your body in an intuitive way and actually enjoy it! Learn more about our work here -- bit.ly/ieaonline Much Love, Jenna and Lauren 

Who needs body acceptance? What is it really and what isn't it? We have a big perspective shift that we're sharing today and it's definitely something you're going to want to consider if you're working towards body acceptance. Thanks for tuning in! Please share the podcast so we can get the anti-diet message to grow and grow! Interested in learning more about the Intuitive Eating Academy online? -- Check it out here --> www.thebodylovesociety.com/ieaonline  Much Love, Lauren and Jenna 

We all have 2 voices (well if you've ever been a dieter you do). We have our diet voice and we have our true voice, that voice we were all born with. The problem with this is that dieting can become so ingrained that we can't tell if the voice we're hearing is our diet voice or your true inner voice.  This diet voice can make us feel like we constantly need to be stressing about food, our weight and can make us feel inadequate. This is why we can get stuck in dieting for so many decades even though it isn't working. We're here today to help you tell the difference and how to deal with these voices! Want to learn how you can work with us? -- Click here --> www.thebodylovesociety.com/intuitive-eating-academy  Want to download our free Intuitive Eating Guide? -- bit.ly/tblsguide  Email us anytime at [email protected] Much Love, Lauren and Jenna xoxo

Tune in and hear another woman's journey in Inuitive Eating and Body Acceptance.   Want to join our free online support community? -- www.facebook.com/groups/thebodylovesociety Ready to dive in fully? -- www.thebodylovesociety.com/intuitive-eating-academy   Feel free to reach out anytime at [email protected] Much Love, Lauren and Jenna 

Worried that you'll slip back into dieting on your way to Intuitive Eating? That fear makes sense: it's what's comfortable, it's what you know to do when you're feeling like you need to feel better. But don't worry we have some great tips on how to avoid falling back into the diet. Want to join our free support group? -- www.facebook.com/groups/thebodylovesociety Looking for some more intensive support on your journey? Look no further --> www.thebodylovesociety.com/intuitive-eating-academy  Love, Lauren and Jenna 

Wondering what body image REALLY is? Want to know the 4 types of body image struggles and how to work through them? Tune in! Want to learn more about how you can work with us? Click here -- www.thebodylovesociety.com/intuitive-eating-academy Or reach out to us at [email protected]

If you used to be a dieter (or are still working on getting out of the dieting cycle), you're likely a catastrophic thinker. What is a catastrophic thinker and how does it affect you? Tune in now to find out and learn how to get over it. Looking for more information on the Intuitive Eating Academy? -- Go here bit.ly/tblsiea  Much Love, Lauren and Jenna

Gentle Nutrition is the last principle of Intuitive Eating, it's also a slippery slope back into dieting. We explain here why you can safely skip gentle nutrition and keep on focusing on the other principles of Intuitive Eating. Wanting to become an Intuitive Eater more quickly and with more confidence? -- Check out the Intuitive Eating Academy that starts next month here --> bit.ly/tblsiea Contact us at [email protected] if you have any questions or are wondering how we might be able to help! Love, Lauren and Jenna 

We know that clothes can be a really difficult point when it comes to your body changing, especially if that invovles weight gain. In our dieting times, we were always looking to fit into the next smallest size and not fitting into our skinny jeans was a sure fire sign we needed to get serious again on Monday. We know we don't want that life anymore but what do we do now when it seems like we have to always be buying new clothes for this new body? Tune in now to learn how to cope with these changes just a little better. Want clothes, food and body image to be easier? Learn more about The UnDiet here -- bit.ly/undietprogram Much Love,   Jenna and Lauren oxoxo

In this episode we share with you why focusing on your set point weight is damaging.   As ex dieters and now fully intuitive eaters, we know you cannot become free around food without letting go of trying to control your weight (SPOILER ALERT: you dont have control over it anyway).   Many people think if they stop obsessing over weight loss they will all of a sudden gain a bunch of weight, that is not how it works. Obsessing over it is actually what’s keeping you in the restrict/binge cycle which is actually what has you gain weight overtime.   This is not to say weight gain is bad, but if your main goal is to lose weight, obsessing over it is not the way to go about it!   You may think you are eating intuitively but if you are still terrified of weight gain or thinking about how IE might help you lose weight, you’re not, this is just another diet.   In Intuitive Eating you’ve probably heard of the weight set point, this is discussed in intuitive eating because when you tune into your body instead of being on the diet rollercoaster your body WILL find a happy place to land, this is rarely your “goal weight” but it is a place your body can be comfortable and maintain for a long time.   Your set point weight can be less than it is now, more or the same, it doesn't matter, it’s about finding stability NOT finding weight loss.   This is where things can get tricky because people think, oh i've let go of focusing on weight loss, now i'm just waiting to get to my set point weight….. This is the same thing.   NOTE: Your set point weight will change over time, from aging, circumstances, pregnancies, hormones etc.   You will learn the reasons why waiting for that infamous set point weight is preventing you from finding freedom and balance with food and your body.    You can join our free FB community by clicking on this link- bit.ly/TBLSfbgroup 

Listen in as we coach Mary!   In this episode -Comparrsion steals joy  -Learn how to mother yourself  -Put weight loss on the back burner  -Create your own trust mantra    For more info on the Intuitive Eating Academy: bit.ly/tblsiea

Today's quick coaching episode is about making food neutral. We share why all food truly does get to be neutral. You may be thinking..how in the heck can chocolate and broccoli be one in the same? We share all about how you can take the morality out of food- not making it good or bad, just neutral. If you have any questions please email us at [email protected] xo Lauren and Jenna 

Still wearing your fitbit?  Here is why you might want to stop. Want more information about Intuitive Eating? -- Download our free Intuitive Eating guide here www.bit.ly/tblsguide     

We chatted with Andrea as she continues on her journey to become an Intuitive Eater. This was a powerful call and we covered a lot but much of this journey comes down to dealing with the diet mentality. Want to know how to become an Intuitive Eater faster? Check out the Intuitive Eating Academy -- www.thebodylovesociety.com/intuitive-eating-academy  Join our free online community for support -- www.facebook.com/groups/thebodylovesociety  

Ever feel like vacations, holidays or special events send you into a particularly horible bout of dieting and body obsession so you can "look your best" for that special time? We get it. We did that for YEARS, but it turns out your vacation AND your life when you get back from it will be so much more fun as an intuitive eater. Tune in to see how to eat intuitively on vacation and why it is so important. As always, you're invited to our free community for Intuitive Eating support -- www.facebook.com/groups/thebodylovesociety  Love, Jenna and Lauren 

Our first Quick Coaching episode! In these mini episodes we will be sharing a quick coaching tip so you can move forward in your journey towards Intuitive Eating and Body Love with some tangible skills and mindset shifts. Today's Quick Coaching is about the grieving process - this is a vital step in the process that a lot of people miss and therefore get blocked from finding true freedom. QUESTIONS WE POSED IN THIS EPISODE: What are you grieving? The thin ideal Your past body The idea that you can control their body size The idea that a diet will fix everything and that they work The loss of the time and energy you put into dieting in the past Grieving/forgiving yourself for being so hard on yourself for so long Anything else you feel like you need to let go of Let us know if you did the activity and how you think it'll help you moving forward by emailing us at [email protected].  If you are looking for DAILY support so you can actually become an Intuitive Eater and feel confident in your journey you may be interested in checking out the Intuitive Eating Academy -- www.thebodylovesociety.com/intuitive-eating-academy .   Much Love, Jenna and Lauren

Does comparison hold you back on this journey to finding body confidence and food freedom? This is the episode you are going to want to check out. Learn how to think about things differently and learn a few tools so you can move forward and focus on your own life instead of getting into everybody else's ! Wanting to take a peek at what our Intuitive Eating Academy is all about? -- www.thebodylovesociety.com/intuitive-eating-academy  Join our free support group HERE -- www.facebook.com/groups/thebodylovesociety   Love, Lauren and Jenna xoox

Do you binge eat? We sure did for a very long time, it has got to be one of the worst feelings as a dieter. It really feels like a failure when you're eating all the foods you were working so hard to avoid.  In this epsiode we share what binge eating is, what causes it and how to start getting away from it and towards a healthier relationship with food. If you're looking for more deep support on this journey, check out the Intuitive Eating Academy here --> www.thebodylovesociety.com/intuitive-eating-academy We also invite you to follow us on Instagram for more tips and inspiration --> www.instagram.com/thebodylovesociety As always, you're also invited to join our online support community as well --> www.facebook.com/groups/thebodylovesociety   Much Love, Lauren and Jenna xoxo

Have a special occasion you feel like you want to diet for but also know that it isn't going to work? Caitlin had this struggle leading up to her wedding but she got through it, is on the other side and is working on getting even stronger as an Intuitive Eater as a newly married woman!   Tune in and listen to the end to hear 3 action steps YOU can take to get stronger in your journey as an Intuitive Eater and not fall back into old ways that just get you stuck in the dieting cycle again.   We have a few spots left (4) in the Intuitive Eating Academy starting July 15th. Ready to make this a permanent change and finally find your freedom around food and in your body? -- Get the deets here! www.thebodylovesociety.com/intuitive-eating-academy    And of course you are always welcome to join our free online support community -- www.facebook.com/groups/thebodylovesociety    Much Love,   Jenna and Lauren (and a big thanks to Caitlin for being on the show!!)

Even if you've never been pregnant and don't plan on it this episode is a great insight into how Intuitive Eating can really be a life saver when you come across life changes that result in body changes. We're all going to age and have ups and downs in life and this all comes with body changes. So how can Intuitive Eating and Body Acceptance play a part in these changes? Tune in to see!   Interested in learning more about the Intuitive Eating Academy? You can learn more here www.thebodylovesociety.com/intuitive-eating-academy or simply email us at [email protected] and tell us a bit about where you're at in your Intuitive Eating journey and we can go from there.   Want to join our free Intuitive Eating and Body Love support group? Join here --> www.facebook.com/groups/howtoloveyourbody    Much Love,   Jenna and Lauren 

Diets do not work. The science is there, we all know it from experience yet here we are decades later wondering what's wrong with US! No more of that! Tune into this episode to hear WHY the diets aren't working for you and of course, what you could be doing instead. Interested in learning more about the Intuitive Eating Academy (launching July 15) --> www.thebodylovesociety.com/intuitive-eating-academy Join our free Intuitive Eating and Body Love support group --> www.facebook.com/groups/thebodylovesociety We are always here to support, have questions? Email us at [email protected] xoxo Much Love, Jenna and Lauren

Does it feel like if you accept your body this means you'll just be sitting on the couch eating bonbons for the rest of your life? We're here to explain why that just isn't the case. You're welcome to join our Intuitive Eating Support Group here --> www.facebook.com/groups/thebodylovesociety Ready to get serious about becoming an Intuitive Eater and accepting your body finally? Learn more about our work here --> www.thebodylovesociety.com/intuitive-eating-academy Want to chat to see how we might be able to help? Shoot us an email at [email protected] and let us know a bit about you and what you're looking to achieve! Here to support you on your journey to food and body freedom,   Jenna and Lauren xo  

So... we got a little ahead of ourselves! We talk about Intuitive Eating but for those that are new to the idea or have never heard of it, we are now giving an overall look at the basics! Intuitive Eating is how we found food freedom and we know it's the way you can find it too (guaranteed; you'll find out why this works for everyone when you listen in!). To join our free online Intuitive Eating community click here --> www.facebook.com/groups/thebodylovesociety To learn more about the Intuitive Eating Academy click here --> www.thebodylovesociety.com/intuitive-eating-academy To reach out simply email us at [email protected], we're here to support you on this journey!   xoxo   Lauren and Jenna  

I'm sure this has happened to you before.  You're not feeling top notch so you instantly look to what diet you could go on or what food you could cut out of your life, right? But what if restricting your food isn't the answer? What if that is actually hurting your body and wellness, instead of helping it? Okay, so what should we do instead?? In this episode we talk about the alternative ways we can feel better, increase our feelings of wellness and even focus on health WITHOUT restricting or dieting at all. To join our free Intuitive Eating Support Group click here --> www.facebook.com/groups/thebodylovesociety To learn more about the Intuitive Eating Academy check this out --> www.thebodylovesociety.com/intuitive-eating-academy To reach out and tell your story simply email us at [email protected], we are always here to support! xoxo Jenna and Lauren 

In this week's episode we had a live coaching session with the wonderful Julianna. She is a woman from California who is new to Intuitive Eating but is so ready to leave the diets behind. The only problem? She still really wants to lose weight! So how can she move forward?  If you also know that dieting is no longer in the cards for you but you still want to lose weight this episode will give you a lot of insights into how to move forward along with some simple action steps you can take right now! Be sure to join our free online community HERE! We would so appreciate it if you have a minute to rate and/ or review How to Love Your Body today! This is one way we can get the anti diet message out to the world even faster! Much Love, Jenna and Lauren The Body Love Society

Feel like dieting messages are everywhere and as you start this journey you feel like you can't escape it!?! We get that, that's why we created this episode all about what diet culture is and how you can distance yourself from it right now! Get all our tips to move forward with less pressure from this diet crazed world we live in! Wanting to learn more, share your story or be coached on the podcast? You can reach us at [email protected]   Follow us on Instagram at: www.instagram.com/thebodylovesociety                                          www.instagram.com/youaintyourweight                                          www.instagram.com/laurenmcaulay_   Click here to join our Facebook Group Support Community!   Dieting doesn't need to be as 'in your face' as it might be right now. Take our suggestions and you'll be amazed at how those messages can be quieted!

This week we are talking about the difference between a normal eater and a disordered eater (disordered eating is probably a lot more common than you thought!) A big thanks to Ellyn Satter for her great input on what normal eating is! If after this episode you think you may fall into the disordered eating category here is where you might want to begin changing things if that speaks to you: A good place to start is our start here page to learn more about why dieting doesn't work and what to do instead. Another amazing resource is our Free Intuitive Eating Support Group! We are always open to talking if you want more info about how to become an intuitive eater, you can email us at [email protected]. We can also be reached here if you want to contribute any questions to a Q and A episode or to be coached on air!

This week we are discussing the downfalls of programs like Weight Watchers (and the many others like it). Our main issue is with companies using the body positive and food freedom message to trick people into sign ing up for yet another diet. We share how to identify an authentic Intuitive Eating and Anti-Diet source from those using the message to trick us! Tune in if you're wondering WHY these programs are problematic and how to start shifting away from all diets. Learn more about Intuitive Eating on our start here page! On this page you will find a free resource guide and access to our Free Support Facebook Group. Want to be coached on the show? Throw us an email at [email protected]  

This week we talk to Denise, an amazing woman who is starting her journey of ditching the diet and loving her body.  Tune into this epsiode if you: - Are worrying what others are thinking - Having doubts about if you can trust yourself or not on this journey - Having anxiety around not being in a structured schedule around food and workouts anymore   The resources we mention are: Insight Timer Meditation App (can find in iTunes app store or apps for android) Writing an empowerment letter to yourself - Write to who you see yourself to be without all the diet rules and self doubt. Empower this amazing side of you, because it's already there you just need to start speaking to it. Redirect your thoughts using one pwoerful word! What is your word going to be? Write a bit about what this word means to you to make this exercise even more powerful. What did you think about this coaching session and these tools? We welcome feedback at [email protected], also reach out if you would like a chance to be coached live on the podcast! Check out our Start Here page for more information!

Welcome to Episode 2 of How to Love Your Body!   In this episode we talk about what it really means to love your body, the road blocks you might have getting there and a first few steps to begin the journey to a place of body peace! We mention our START HERE page which is a great place to begin on this journey with free information and resources about what we do and hwo it all works.  As always, please help us by subscribing, rating and reviewing our podcast :) it helps a lot.

Episode 001 - What the hell is this all about?   In today's episode we share: Our stories Why we do what we do Why you should stop dieting, like yesterday! What to do instead How to get support For free resources go to bit.ly/tblsstarthere Please rate and review to support this important message.    xoxox Love, Jenna and Lauren