Whole-Hearted Eating ™ with Dana Monsees & Cristina Hoyt

We’re back again for a part 2 to last week’s episode where we’re digging into your body image questions! In this episode we’re tackling your questions about how to reconcile wanting to change your body or lose weight and intuitive eating. If you’re someone who is on (or considering) an intuitive eating or non-diet journey to improve your relationship with food – but you still haven’t lost the desire to lose weight, listen in. We’re talking about the discomfort of gaining weight, how to re-frame and work through new body changes and expectations, both physically, mentally, and emotionally. Recommendations & Resources Mentioned Ashlee Bennett – Body Mapping Self-objectification and becoming more than a body with Dr. Lindsay Kite Identity crisis in the food healing journey with Victoria Yates Book: More than a Body, by Lindsay and Lexie Kite Course: The Body Image Audit Am I overeating? Got a question or feedback for the show? Email us at [email protected]  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the best! It really helps the show grow and reach more people. We appreciate you!

Time for another listener questions episode on “extra weight” and accepting body changes with ‘all foods fit’ approach! In this episode we’re focusing specifically on body image questions we have from you all. We’re continuing our discussion with some follow-up comments from our “Is Weight a Symptom?” episode (listen here). Then, we dig into a many-layered question about what to do when you’ve gained weight while following an ‘all foods fit’ approach and removing dieting rules, which may feel like this is reinforcing the idea that these types of foods are ‘bad’. How do we move forward without resorting back to restriction? Recommendations & Resources Mentioned Is Weight a Symptom?Maintenance Phase: BMI episodeFear, Body Image and FoodBody Image & Conditional Food NeutralityGrieving your ‘Ideal’ body weight and weight suppression with Kristina BruceLearning to trust your body without ‘fixing’ it with Whitney Catalano Course: The Body Image Audit Got a question or feedback for the show? Email us at [email protected]  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – y’all are the best! It really helps the show grow and reach more people. We appreciate you!

If you’re in the non-diet, HAES instagram space – you may have seen a lot going on over the past few weeks regarding some very problematic interactions between Lindo Bacon, the author of the book Health At Every Size, and several other individuals. We wanted to address this directly so we can be very clear on our thoughts here – and we have a lot of them! {not sure what we’re talking about? Learn more about it here and here.} There are a lot of layers to this conversation, but WE (Cristina and Dana) think Lindo’s actions and conversations with these individuals are inexcusable. It will be a surprise to no one that we stand firmly behind Marquisele Mercedes aka Mikey (@fatmarquisele), and all those who have displayed immense courage to come forward about the outrageous treatment by, and experience with Lindo Bacon, It’s extremely disappointing to see that one of the leading voices in the field of HAES has displayed such blatant anti-fat bias, white fragility, and steamrolling marginalized voices and attempting to coerce them into ghostwriting a new version of the HAES book for Lindo’s own profit and benefit.  We hope we have made this abundantly clear in all our work: we have never and will never use body size as a barrier to entry for anything, and we firmly support body justice and fat activism for all sizes. For us, Health at Every Size has always included this. Lindo Bacon is not the creator or owner of this movement, they have just received the most notoriety for their book titled Health at Every Size. We will obviously no longer be recommending this book or supporting their work.  lf you’re looking for more books and resources discussing fat positivity, fat activism, etc. that aren’t Health At Every Size, Vinny Welsby (@fierce.fatty), compiled an incredible resource list that can be found on their instagram page here.  A few episodes where we dive more into the topics of fat liberation and racism in health: Body Justice and Fat Joy with Amanda Martinez Beck‘Good vs bad fatties’ and weight bias in healthcare with Ragen ChastainThe impact of intergenerational trauma on inflammation, disease, and eating disorders with Dr Carolyn RossRedefining Sexiness and Confidence with Body Image with Bri We firmly believe that someone with thin white privilege (Lindo) cannot sit at the top of the  table for a movement that was created by individuals seeking fat liberation and equitable treatment for those in marginalized bodies – founded by fat, black women. For Lindo, an able-bodied, thin, white person, to tell people who belong to these marginalized groups that they haven’t earned their seat at the table to be the face of this movement, because Lindo has more clout from the book, is disgusting and appropriating. As WE are thin, able-bodied, white women in this field – it’s our job to listen and do the work to support & elevate the marginalized voices who are behind and are living the body justice and fat activism movement. We want to do everything we can to make our space a safe space for EVERY body. So it’s our job to educate ourselves to sit on the sidelines to learn, so we can share their work with the people that have found our podcast, instagram, newsletter, website, etc.  Anything short of this is performative. If you have any questions or comments on anything, our inbox is always open.

On today’s episode we’re doing a TikTok nutrition trends takedown with Claire Chewning –  Registered Dietitian, Certified Intuitive Eating Counselor and the owner and founder of Yours Chewly Nutrition. We’re chatting about the top TikTok nutrition trends that need to die, nutrition ‘advice’ that is actually disordered eating behaviors which is encouraged or labeled as healthy, and how to know if you’re ready to incorporate gentle nutrition in a non-perfectionist way. Find Claire: Instagram & TikTok:  @clairechewning Free FB Community: The Yours Chewly Goal Slayers Website: https://clairechewning.com/ Work with Claire: https://clairechewning.com/work-with-me Online course: https://clairechewning.com/intuitive-eating-course Claire is a Registered Dietitian, Certified Intuitive Eating Counselor and the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can rediscover pleasure, peace, and trust in their relationships with food and body. When she’s not talking with her clients or online course participants, you can find her attempting to learn the latest TikTok dance, jamming to Taylor Swift on repeat, or enjoying her favorite food…a good ole’ PB&J! Recommendations & Resources Mentioned / You’ll love these episodes too:  Episode #133: TikTok Nutrition Trend Takedown The problem with healthism and ‘what I eat in a day’ posts, with Maria Sylvester Terry How “New Year, New Me” feeds the binge-restrict cycle and toxic comparison Got a question or feedback for the show? Email us at [email protected]  follow the show @wholeheartedeatingpod Dana on Instagram – @danamonsees_cns Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Interested in becoming a client? Schedule a free 15 minute consult worldwide via video or phone. Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Brooke Miller, RD, CLC and Cristina discuss how complicated parenthood can be; especially when it comes to navigating all of the confusing nutritional advice, expectations, and body image triggers that come up for mothers throughout pregnancy and their postpartum period. How do you navigate the biggest pregnancy & postpartum nutrition misconceptions? They dive into how the exact targeted ads and advice for new parents actually have detrimental effects and dig them deeper into fatigue and running on empty when that’s the last thing they need. If you’re expecting and want to prep for a baby, or you’re in your postpartum period, Brooke offers an awesome course called Nourished After Baby. It’s all about supporting yourself nutritionally during such an important time.  Please use the code WHOLEHEARTED30 for $30 off at checkout.  Find Brooke: Instagram: @nutrition.for.mamasPodcast: The Mama Well PodcastNourished After Baby Course – Use code WHOLEHEARTED30 for $30 off at checkout.Website: www.brookemillernutrition.comThe Mama Well Accelerator ProgramMore Resources for Moms from Brooke Brooke Miller is a Registered Dietitian and Certified Lactation Counselor, wife and mom of her son Ashton, who rocks an extra chromosome and who has Down syndrome and expecting baby #2 this summer. She is passionate about helping moms and women improve their health without food rules and restrictions. She helps women inside of the Mama Well on helping moms heal their relationship with food and body. She also co-hosts the The Mama Well Podcast. Brooke enjoys hiking, snowboarding and spending time with her friends and family. Got a question or feedback for the show? Email us at [email protected]  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Dana & Cristina investigate the validity of the question – “Is weight a symptom?” from an integrative perspective, a functional medicine perspective, a traditional medicine perspective. They then dig into how to approach this conversation from a Whole-Hearted Eating perspective, using their clinical experience and their signature non-diet, HAES approach. For our entire lives, we are drilled with the belief that weight is the cause of everything – our poor health, difficulty sleeping, snoring, stress, fatigue, happiness, our inability to find a partner, literally everything – so it makes complete sense, given that narrative, that most people look at weight as a SYMPTOM because it’s the PROBLEM that will fix it all. And that’s just not the case. You’ll love these episodes too:  Losing weight won’t fix your hormones, and the impact of fasting on women’s health with Amanda MontalvoGrieving your ‘Ideal’ body weight and weight suppression with Kristina Bruce {Part 1}Coping with weight gain, and how mental restriction leads to binge eating, with Emily Vazquez Got a question or feedback on “is weight a symptom?” Email us at [email protected]!  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

 Amanda Montalvo from Hormone Healing RD and Dana dig deep into a clinical approach to stress, hormone health, and mineral imbalances! Amanda talks us through: what are the biggest contributors, or causes, to developing mineral imbalances? How can these imbalances contribute to our symptoms and ability to cope with stress? How does this tie in with adrenal fatigue and burnout? You’ll also learn a lot about hair mineral analysis testing, which can provide a big missing piece to your healing journey’s puzzle! Hang out with Amanda! Website: https://www.hormonehealingrd.com/ Instagram: @hormonehealingrdMaster Your Minerals CoursePodcast: Are You Menstrual? Recommendations & Resources Mentioned  Check out our previous episode with Amanda: Losing weight won’t fix your hormones and the impact of fasting on women’s healthCheck out Dana on Amanda’s podcast: How Your Relationship with Food Impacts your Gut & Stress Got a question or feedback for the show? Email us at [email protected]  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Dana and Cristina dig into the question: how do we figure out if something that is inherently restrictive might be appropriate for this season of your life? Can you manage chronic health conditions without food restriction? What are other ways we can go about managing our symptoms? If we do have a medical reason for evaluating the place a food has in our diet – how do we do that without triggering a restrict-binge spiral? How do we navigate this without allowing the stress of eliminating a food to exacerbate our current symptoms? {Yes – we know it’s very complicated, and extremely nuanced!} Resources Mentioned: Part 1 episode: What is restriction? It’s not what you think…GI-MAP Stool TestingDUTCH Testing – Saliva Hormone PanelOrganic Acid Testing NOTE: All of these are available through functional medicine practitioners like Cristina & Dana, or Naturopaths, Functional Medicine doctors, etc., and they are mostly out-of-pocket costs. Contact us if you’re interested in getting some of these done and you’re having trouble finding a provider in your area, we can help you find someone! More episodes on how to manage chronic health conditions without restriction:  How to get back on track without dieting or restriction96 | Compassionate Nutrition, Intuitive Eating, and Elimination Protocols with Cristina CurpHow gut issues are influenced by your relationship with food, with Marci EvansFood sensitivities vs intolerances vs allergies 101Healing from the root cause with mindset work, with Lana Shlafer Got a question or feedback for the show? Email us at [email protected]  – follow the show @wholeheartedeatingpod– Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone: Book Dana HEREBook Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

On this week’s episode with Nicola Salmon we’re discussing how to navigate pregnancy, fertility, and medical weight stigma with a fat positive approach.  Nicola, the author of Fat and Fertile, breaks down the traditional medical research that is often used as a barrier for individuals in a larger body to access fertility treatment and shares her unique fat positive approach to advocating for yourself and believing that you can get pregnant at any size. Find Nicola: Instagram: @fatpositivefertilityWebsite: nicolasalmon.co.uk Book: Fat and Fertile: How to Get Pregnant in a Bigger Body Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– follow the show @wholeheartedeatingpod Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

On this week’s episode we’re discussing: What is restriction? It’s way broader than you think. We may not think that we’re being restrictive, but a lot of ‘normal’ or ‘healthy’ behaviors are very restrictive. This causes people to under-eat, or under-nourish, which can contribute to a worsening of their health symptoms AND their relationship with food. Let’s dig in! You’ll love these episodes too:  How to get back on track without dieting or restrictionCoping with weight gain, and how mental restriction leads to binge eating, with Emily VazquezHealing from the root cause of binge eating and disordered eating, with Bonnie RoneyHow “New Year, New Me” feeds the binge-restrict cycle and toxic comparison Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Victoria Yates is a Registered Nurse Health turned health coach and intuitive eating counselor who helps women create healthy lifestyles without dieting. On today’s episode we’re digging into identity crisis as a major defining part of the body image and food healing journey.. Victoria talks through her story, and how she helps her clients let go of the ‘healthy girl’ identity that’s so wrapped up in perfectionism in order to cultivate a healthier, more balanced relationship with food, and find who you really are. Find {our guest} Instagram: @nondiet_rnRedefining Health PodcastWebsite: victoria-yates.com Resources Mentioned Book: I thought it was just me, but it isn’t, by Brené Brown You’ll love these episodes too: Healing from the root cause of binge eating and disordered eating, with Bonnie RoneyBreaking free of the invisible cage of food and body obsession with Katie Barbaro Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Elisabeth Kristof is a certified applied neurology practitioner and the founder of Brain-Based Wellness, a revolutionary online platform that trains the nervous system and body to resolve old patterns, improve performance and increase well-being. On today’s episode we’re digging into how to use brain-based wellness to re-train the nervous system to heal stress eating and disordered eating! We’re also discussing how stress eating comes directly from the nervous system, and how retraining your brain and central nervous system can help us get to the root to heal stress eating, emotional eating, and disordered eating. We’re also chatting about what happens to the nervous system and our stress response with dieting and food restriction, and how this all relates to overwork and burnout. More from Elisabeth: Website: https://brainbased-wellness.com/ Facebook @brainbasedwellness More episodes on the nervous system: Nervous system survival mode and how to get back to thriving with Nathan ChiltonCodependency and the Nervous System, and Managing Stress in a Pandemic with Victoria AlbinaThe effect of holiday stress and perfectionism on the nervous system, with Victoria AlbinaNeuroinflammation and the stress-disease process with Dr. Jannine Krause Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

​​Welcome to the 200th episode of the podcast!!! *Confetti everywhere* First I (Dana) wanted to send a HUGE thank you to everyone who’s been listening over the years, I wouldn’t have been able to do this without your support! On today’s episode we’re diving into some listener questions – from you! We’re covering: 3:31 – How to talk to specialist doctors (like orthopedics) about pains/injuries without them resorting to “well if you lost weight…” as the solution for every problem9:50 – How to add in gentle nutrition in when you’re feeling lost after years of dieting17:20 – How to build a nourishing plate31:35 – How to spot fake Intuitive Eating (aka diet culture posing as Intuitive Eating)45:50 – Diving into more about emotional eating and stress eating, and thyroid health! Thank you again from the bottom of my heart for all your support over the years! It would mean the world to us if you would share an episode with your friends, or leave a rating/review wherever you listen to podcasts. It helps the show grow and helps spread the non-diet, body neutrality word! We appreciate you! Resources mentioned: Medical Weight Decline CardWhole-Hearted Eating CourseWorkshop – Dealing with fatphobia at the doctor’s officeHAES Health SheetsFind a HAES ProfessionalHAES Community Practitioner Database More episodes on emotional eating & stress eating, and spotting fake intuitive eating Stop the binge-restrict cycle and embrace taking up spaceHAES myths and emotional eating with Dr. Alexis Conason64 | Weight stigma, BMI, and digging into emotional eating with Cara Cifelli95 | Deconstructing Binge Eating with Melissa BatesStressful season toolkit and the gut-brain + stress + hormones connection with Kaely McDevitt Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition– Follow the show @wholeheartedeatingpod Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

​​Sammy Previte is a Registered Dietitian, Certified Intuitive Eating Counselor, Certified Personal Trainer, owner of Find Food Freedom, co-host of What The Actual Fork Podcast and host of the Find Food Freedom Podcast! On today’s episode we’re diving into how the “New Year, New Me” feeds the binge-restrict cycle, the comparison trap, and prevents you from truly healing your relationship with food and body image – even if you’re not actively dieting. We’re also talking about how leaning into discomfort and creating community is an essential part of the healing journey. More from our guest: Instagram @find.food.freedom TikTok @findfoodfreedom  Find food freedom Resources Page You’ll love these episodes too! Deconstructing Binge Eating with Melissa Bates Healing from the root cause of binge eating and disordered eating, with Bonnie Roney The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition – Follow the show @wholeheartedeatingpod Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Mark Breedon is an online strength coach for women who joins us to talk about weight-neutral strength training, and how we can approach exercise, and specifically strength training, in a non-aesthetic-focused way. In this episode we’re talking about how feeling strong is for everyone. It’s not about what you look like or your weight on the scale. Mark shares how your body and your weight do not measure your worth, and they should not be prohibitive to anyone who wants to work on building strength and health through weight training. We’re also diving into the biggest myths and misconceptions around strength training for women, and how your training journey should be benefiting your mental health, not at the cost of your mental health. Finally, what the nuance that’s missing from the anti-diet/body positivity community to help people who are leaving dieting and want to pursue health? You’ll love these episodes on weight-neutral strength training too! 81 | Learn to embrace taking up space and getting strong with Steph Gaudreau49 | The Shame Cycle and why you don’t have to love your body with Noelle TarrLiving without limits and celebrating bodies of all sizes in fitness with Kanoa Greene Hang out with your hosts! – Dana – @danamonsees_cns & realfoodwithdana.com – Cristina on Instagram – @cristinahoytnutrition & cristinahoytnutrition.com Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – Book Dana HERE and Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on Apple Podcasts or wherever you listen to podcasts – y’all are the best! It really helps the show grow and reach more people. We appreciate you! Got a question or feedback for the show? Email us at [email protected] 

Workweek Lunch founder Talia Koren joins us today to talk about how to un diet meal prep, and how to use meal prep in a way that works best for your lifestyle, budget, and preferences – without the boring chicken, broccoli and rice containers! Talia talks about how meal prep isn’t a lifestyle, it’s a tool you can incorporate into your life however it makes sense based on your family, needs, preferences and resources. We also discuss the biggest barriers for people who are new to meal prep, or who have only know how to do meal prep in a very diet or macro-counting way. You’ll love these episodes too! Breaking the Diet Cycle and Learning to Eat Intuitively with Cassy Joy Garcia The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs Nervous system survival mode and how to get back to thriving with Nathan Chilton Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Let’s talk about New year’s resolutions, goal setting, and how to approach this with a non-perfectionistic, non-diet goal setting mindset – when you have health goals in mind! We’re all taught to believe diet/reset culture (or the mindset that goes with it) owns goal setting, and that we can’t be motivated to pursue any goals unless we’re doing it with an all-or-nothing approach. In this week’s podcast we’re walking you through how to set health-related goals in a non-diet, non-perfectionist way that will actually create more sustainable habits for the long-term! You’ll love these episodes too! Intuitive Fitness & How to Repair Your Relationship with Movement, with Carolyn Viggh Problems with before & after photos and the all-or-nothing fitness mentality, with Barb Puzanovova The dark side of the wellness industry, and how all-or-nothing thinking prevents long-term health and happiness, with Robyn Conley Downs Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

In this Part 2 episode to last week’s “Am I overeating?”, Dana and Cristina discuss practical solutions to work through overeating, binge eating, and scavenger eating. They also dive into how to stop overeating and build body trust – even while dealing with a chronic health condition or recovering from chronic dieting. Listen to the episode to learn  how to navigate where you fall onto the overeating-scavenger eating-binge eating-binge eating disorder spectrum, and some practical tools to help you get out of the cycle without judgment. Check out last week’s episode, Am I overeating? Here!  Recommendations & Resources Mentioned / You’ll love these episodes too: Am I overeating? {Part 1} Healing from the root cause of binge eating and disordered eating, with Bonnie Roney The effect of holiday stress and perfectionism on the nervous system, with Victoria Albina Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Dana and Cristina dig into the topics of overeating, scavenger eating, binge eating, and binge eating disorder today to answer the question: am I overeating? am I binge eating? They find there are a lot of misconceptions and mis-(self)-diagnoses between these terms both in what they see in their nutrition practices and in general. In this episode they talk you through the differences on this spectrum of comfortable, neutral eating all the way to what might be considered Binge Eating Disorder (BED), so you can better identify patterns within yourself and how you can seek out help if need. PLUS, they discuss tools that are promoted in the diet world that *will not fix your binge eating or overeating* and actually only make it worse! Reminder that this podcast is intended for general information purposes only and is not to be used as a substitute for medical advice, diagnosis or treatment.  You’ll love these episodes too: Healing from the root cause of binge eating and disordered eating, with Bonnie Roney Why you binge around the holidays and Inflammation 101 with Brianna Diorio Stop the binge-restrict cycle and embrace taking up space Got a question or feedback for the show? Email us at [email protected]  – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

 Bonnie Roney is a Registered Dietitian and Certified Intuitive Eating Counselor who helps women eat without guilt by giving diet culture the middle finger & improving body image. On today’s episode we’re digging into how to heal from the root cause of binge eating and disordered eating! We’re also discussing how a lot of healthy eating and lifestyle tips are often rooted in disordered eating behaviors, and more often than not, perpetuate disordered eating rather than a true reciprocal relationship with food and your body. Hang out with Bonnie! Website: https://bonnieroney.com Instagram @diet.culture.rebel Podcast: Diet Culture Rebel If you loved this episode, check these out!  HAES myths and emotional eating with Dr. Alexis Conason Coping with weight gain, and how mental restriction leads to binge eating, with Emily Vazquez 95 | Deconstructing Binge Eating with Melissa Bates 80 | A “thank you” to binge eating + giving up control for healing with Bree Shook Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Nicole Jardim is a Certified Women’s Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass. On today’s episode we’re chatting with Nicole about healthy periods and “ideal body weight”, how the pill doesn’t actually fix your period or your hormones, and how to work on balancing your hormones without it becoming an obsession, or taking over your life! More from Nicole: Website: https://nicolejardim.com/ Podcast: The Period Party Fix Your Period Book Instagram: @nicolemjardim  Dr. Sarah Hill’s This is Your Brain on Birth Control Bio: Nicole Jardim is a Certified Women’s Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass. Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More episodes on hormone health: A root cause approach to hair loss and hormone health with Britt Reuter Stressful season toolkit and the gut-brain + stress + hormones connection with Kaely McDevitt Losing weight won’t fix your hormones, and the impact of fasting on women’s health with Amanda Montalvo

We’re switching things up this week to bring you a fun, quick episode on our 2021 Whole-Hearted Eating Holiday Gift Guide! Click the links below to check out all the fun gift ideas we mention, and don’t forget to grab our free guide for tough conversations around the holidays, below!  Grab all the holiday gift ideas HERE on wholeheartedeating.com !  Freebie: click here for the Tough Conversations – Holiday Edition PDF!  Non-Diet Books Burnout Book – Emily Nagoski & Amelia Nagoski Beyond Beautiful – Anuschka Rees KITCHEN STUFF Nakano Knives – use code WHOLE for 20% off Clearly Filtered Water Filters – more info about these filters here!  Flakely Gluten Free Pastries  Primal Palate Organic Spices – having a huge black friday sale this month!  SKIN Biossance Skin Care line – Cristina has been enjoying the vitamin C rose serum and daily omega moisturizerDERMA-E – Skin Care TRAVEL Equal Eats – travel food allergy cards   Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More episodes to prep you for the holidays, and how to navigate holiday stress and perfectionism!  The effect of holiday stress and perfectionism on the nervous system, with Victoria AlbinaPreparing for holiday food and body talkNon-Diet Holiday Mindset {Workshop}4 questions to ask yourself before the holidays get crazythe #1 mistake keeping you in the holiday food anxiety cycle

On today’s episode Dana and Cristina dive into how to prepare for holiday food and body talk! The holidays are always stressful in some way, and it’s likely that they will be even more so this year when we’re seeing friends and family members for the first time in around two years for some people. And with that, we anticipate, will come a lot of food, diet culture, and body talk. We’re chatting about how to handle this in the moment and giving you ideas responses for how to change the subject and set boundaries.  Freebie: click here for the Tough Conversations – Holiday Edition PDF!  Mentioned on this week’s episode:  Dana’s recommendation: take a trip to Sedona, Arizona! & A short video recap of hiking in the Grand Canyon. Cristina’s recommendation: new underwear from Parade. All of their products are made from sustainable fabrics, they’re size inclusive and they donate 1% of sales to a local charity or organization of your choice. Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More episodes to prep you for the holiday food and body talk!  Non-Diet Holiday Mindset {Workshop} 4 questions to ask yourself before the holidays get crazy the #1 mistake keeping you in the holiday food anxiety cycle 50 | Why you binge around the holidays and Inflammation 101 with Brianna Diorio Freebie: click here for the Tough Conversations – Holiday Edition PDF! 

Dr. Carolyn Ross is our guest on the show today, who specializes in working with patients from an integrative medicine approach, incorporating trauma history, eating disorders, body image work, and clinical symptoms. On today’s episode we’ll be discussing the impact intergenerational trauma and childhood adversity have on inflammation, disease, and the development of disordered eating, emotional eating, binge eating and eating disorders. We highly encourage you to check out the new book she contributed to – Treating Black Women with Eating Disorders: a clinician’s guide. With the help of many clinicians and research, the book digs into how racism and intergenerational trauma can contribute to the development of body image struggles, disordered eating and eating disorders in black women. More from Dr. Ross: “Treating Black Women with Eating Disorders: A Clinician’s Guide.” TEDx: “The Gifts of Intergenerational Trauma”  Check out Dr. Ross’s latest book: The Food Addiction Recovery Workbook Website: CarolynRossMD.com Resources & Recommendations: Adverse Childhood Experiences Trauma Study  The World’s Most Amazing Vacation Rentals (Netflix) Swish & Flick: and All Potter Podcast  Episode timestamps: 1:00 – Recommendations, updates & a call for questions for next week’s episode! 4:45 – Interview with Dr. Ross  Bio: Dr. Ross came from a family of business entrepreneurs. Her grandfather was a physician who, because of Jim Crow laws, was unable to use the local hospital, so he built his own hospital and with her grandmother, started a nursing school to train Black nurses.  Her mother also was a business owner of multiple businesses. From her family’s history of successful business owners, she went into medicine, and founded three women’s health centers in San Diego, offering general medicine and office gynecology for women. Dr. Ross was named “San Diego Business Woman of the Year.”  She later went on to do consulting work at eating disorder treatment facilities which is what led her to found The Anchor Program.  Dr. Ross is board certified in Preventive Medicine and Addiction Medicine.  Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Dr. Gregory Dodell joins us on today’s episode for a discussion on HAES in endocrinology, weight stigma in the medical industry, and how he works on conditions like type 2 diabetes and PCOS in his practice from a NON-weight centered approach. Dr. Dodell is a New York-based endocrinologist who emphasizes that weight is not actually a behavior that we can use to control endocrine conditions. Dana and Cristina also discuss how to set some boundaries with your health care professionals (if necessary) around body and weight talk, and self-advocacy in the healthcare world. Find Dr. Dodell: Instagram @everything_endocrine Twitter @DodellMD Website: www.centralparkendocrinology.com  Recommendations & Resources Mentioned: The new season of the Great British Baking Show!  Peloton HAES and Anti-Diet Community on Facebook  (thanks to one of our listeners Makara for this recommendation!!) Earth’s Best Organic Farms HAES Health Sheets ‘Good vs bad fatties’ and weight bias in healthcare with Ragen Chastain HAES myths and emotional eating with Dr. Alexis Conason Episode timestamps 1:00 – Discussion on Self-advocacy and boundary setting with healthcare professionals 12:30 – interview with Dr. Greg Dodell Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Marci Evans, RD is our guest today and we’re digging deep into the intersection of gut symptoms, mental health, chronic stress on the body and our relationship with food. You don’t have to have a diagnosable eating disorder, or severe disordered eating to experience gut issues that stem from a complicated relationship with food.   Marci also guides the conversation around clients who feel like they can’t break up with diet culture or elimination protocols because they have gut issues, and how she helps people overcome this roadblock in her practice. And because we’re all big nerds, we’re diving into even more about the gut-brain connection and the vagus nerve, and how they are impacted by stress around food and food rules. Find Marci: Instagram, Facebook and Twitter @marciRD Website: www.marciRD.com/blog Marci’s online trainings for Dietitians and Clinicians and ED professionals  Links mentioned: Plum Paper Planner Pumpkin Hummus from Trader Joe’s Marci identifies as a Food and Body Imager Healer® practicing from a Health At Every Size and anti-oppression lens. She has dedicated her career to counseling, supervising, and teaching in the field of eating disorders. She is a Certified Eating Disorder Registered Dietitian and Supervisor and certified Intuitive Eating Counselor. In addition to her group private practice, Marci launched an online eating disorders training platform for clinicians in 2015 and co-directs a specialized eating disorder internship at Simmons University. In 2018 she received the Professional Integrity Award from The Behavioral Health Dietetics Practice Group of The Academy of Nutrition and Dietetics. She has spoken locally and nationally at numerous conferences and media outlets.  Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More episodes to love: 90 | Gut health on the road + managing stress while traveling Gut Health, Immune Support & Probiotics Problems with Tina Anderson Stressful season toolkit and the gut-brain + stress + hormones connection with Kaely McDevitt

On today’s episode Dana and Cristina are discussing pandemic flux syndrome, burnout, and different types of self-care that we can use to combat burnout and anxiety. In particular, they’re digging into: foundational self care, restorative, or replenishing self-care, and self-preservation.  Links mentioned: Article: Pandemic Flux Syndrome from The Washington Post Verilux Happy Light – a light therapy lamp! (Remember, you’re a plant) We highly recommend checking out the book: Burnout – the Secret to Unlocking the Stress Cycle. There’s also a great episode on Brené Brown’s podcast about it! Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns– Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More episodes to love: How to manage burnout, and the whitewashing of adaptogens with Lopa Van Der Mersch92 | Burnout vs. Stress Management Strategies and the “Influencer” Epidemic with Kayla Nedza    

Dr. Alexis Conason, Psy.D., CEDS-S is a clinical psychologist and certified eating disorder specialist-supervisor in private practice in New York City. On today’s episode with Dr. Conason we’re digging into HAES myths, emotional eating, and mindful eating with chronic health conditions. We’re also discussing evidence-based guidelines and weight inclusive care. Our Recommendations this week! Evive Smoothie Cubes REAP Wellness Meal Delivery Service Hang out with Alexis! Instagram @theantidietplan  Website: drconason.com Book: The Diet-Free Revolution:10 Steps to Free Yourself from the Diet Cycle with Mindful Eating and Radical Self-Acceptance Mentioned on today’s episode: Our episodes on Intuitive Movement on Whole-Hearted Eating! Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Dr. Colleen Reichmann is our guest today and we’re diving into how our relationship with alcohol exists on a spectrum, just like our relationship with food and exercise. How does alcohol culture relate to our relationship with food? If you tend towards an all-or-nothing mentality with food or exercise, those same types of patterns might show up with alcohol as well. {listen in for more!}   Dr. Colleen Reichmann is a licensed clinical psychologist, practicing in Philadelphia, Pennsylvania. She works in her private practice, Therapy for Eating Disorders and Body Image. She is recovered from an eating disorder, and this experience sparked her passion for spreading knowledge and awareness that recovery is possible. She is now an eating disorders specialist, and has worked at various treatment facilities including University Medical Center of Princeton at Plainsboro Center for Eating Disorder Care, and The Center for Eating Disorders at Sheppard Pratt. She is an advocate for intersectional feminism, body liberation, fat positivity, and Health At Every Size. She speaks at national and regional eating disorder conferences, and writes about body image and eating disorders for MORELove Project, Project HEAL, The Mighty, Recovery Warriors, Adios Barbie, and more.  Our Recommendations this week! Madewell’s Make Weekends Longer line  Do a closet cleanout! Donate clothes to a local women’s charity (InterFaith Clothing Center) or ThredUp Hang out with Colleen! Instagram @drcolleenreichmann www.colleenreichmann.com Book: The Inside Scoop on Eating Disorder Recovery: Advice From Two Therapists Who Have Been There Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

On today’s episode Cristina and Dana are chatting about boundary setting for self-care with their guest Jocelyn Hamsher, LPC, CSAT, who is a Licensed Professional Counselor and course creator who runs a private practice in Arizona. Jocelyn is passionate about helping people heal from trauma and learn to lead healthy relationships. She has extensive training in trauma modalities including EMDR, Post Induction Therapy and holds a certification in Traumatic Stress Studies and is a Certified Sex Addiction Therapist. Our Recommendations this week! Glennon Doyle’s We Can Do Hard Things Podcast Mi La Cay Restaurant in Wheaton, Maryland Cookbook: Cook Once Dinner Fix by Cassy Joy Garcia   Hang out with Jocelyn!  – Instagram: @courageouslivingaz – Website: https://www.courageouslivingaz.com/  – Check out Jocelyn’s course on Boundaries! Use coupon code “Whole-Hearted” for $100 off! https://courageous-living.teachable.com/courses Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Hey friends! The podcast is back after a summer break and we couldn’t be more excited! On today’s episode we’re chatting about where we’ve been on our summer breaks and a new episode structure for the podcast moving forward with *new segments*. Our main topic of discussion for today: How to get back on track without dieting or restriction! Fall is a great time to start or re-start some health-promoting behaviors, but how can you do that without an all-or-nothing mentality? Tune in for our tips!  Our Recommendations this week! – Cristina: Ted Lasso – Dana: The Alice Network by Kate Quinn & Libby app for audiobooks and ebooks Got a question or feedback for the show? Email us at [email protected] ! – Dana on Instagram – @danamonsees_cns – Cristina on Instagram – @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Kanoa Greene is an Opera Singer turned NYC Corporate Recruiter, turned internationally recognized yoga instructor and fitness trainer who hosts body positive fitness retreats around the world. On today’s episode we’re chatting about the struggles of being plus sized in fitness culture, living without limits, how Kanoa uses movement to help women break down barriers of disbelief, and celebrate bodies of all sizes.  Mentioned on today’s episode: learn more about The Body Image Audit here! More from Kanoa! – Instagram: @kanoagreene – Learn more about Kanoa’s Plus Sized Retreats! @PlusSizeRetreats– Move with Kanoa: @LetsJoyn  More from Dana & Cristina:– Free Quiz: Are You a Wellness Chaser? – Our website: www.wholeheartedeating.com – Dana’s Instagram: @danamonsees_cns– Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Ragen Chastain is a speaker, writer, and thought leader in the fields of Body Image, Health at Every Size, Fitness, Corporate Wellness, Weight Stigma and weight bias in healthcare. She is the author of the blog DanceswithFat.org, the book Fat: The Owner’s Manual, editor of the Praeger Anthology “The Politics of Size,” and co-founder of the Fit Fatties Forum and Fat Activism Conference. Ragen is frequently featured as an expert in radio, television, and print, and the documentaries Fattitude, America the Beautiful 2, A Stage for Size, and the PBS Independent Lens short Ragen’s More Cabaret. She is an ACE Certified Health Coach, three-time National champion dancer, and two-time marathoner who holds the Guinness World Record for Heaviest Woman to Complete a Marathon. She lives in Los Angeles and is training for her first (and only!) Iron-distance triathlon. Mentioned on today’s episode: learn more about The Body Image Audit here! More from Our Guest! – Instagram: @ragenchastain – Twitter: @danceswithfat– Youtube: https://www.youtube.com/danceswithfat– Facebook: https://www.facebook.com/ragenchastain/– Website:  https://danceswithfat.org/ Mentioned on today’s episode: – Workshop – Dealing with fatphobia at the doctor’s office– Kimberlé Crenshaw on Intersectionality– HAES Health Sheets– Study: Bacon & Aphramor; Weight Science: Evaluating the Evidence for a Paradigm Shift– Study: Framingham Heart Study More from Dana & Cristina:– Free Quiz: Are You a Wellness Chaser? – Our website: www.wholeheartedeating.com – Dana’s Instagram: @danamonsees_cns– Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More body image episodes!– Self-objectification and becoming more than a body with Dr. Lindsay Kite– Body Justice and Fat Joy with Amanda Martinez Beck– Grieving your ‘Ideal’ body weight and weight suppression with Kristina Bruce {Part 1}– Rebelling against toxic postpartum body ideals and gaslighting in the fitness industry with Larkin Silverman

Dr. Lindsay Kite is co-author of the new book “More Than a Body” and co-director of the nonprofit Beauty Redefined, alongside her identical twin sister Lexie Kite. While many well-intentioned people promote positive body image from the basis of helping women realize and embrace their beauty, Lindsay and Lexie’s new book, More Than a Body changes the conversation about body image by telling girls and women they are MORE than beautiful. Today we’re digging deep into how self-objectification comes into play with our body image, how to build body image resilience in the face of body image disruptions, and when well-meaning body compliments do more harm than good. Mentioned on today’s episode: learn more about The Body Image Audit here! More from Our Guest! – Find “More Than a Body” in hardcover, audio and ebook anywhere books are sold!– Instagram: @beauty_redefined– Website: morethanabody.org Dr. Lindsay Kite is co-author of the new book “More Than a Body” and co-director of the nonprofit Beauty Redefined, alongside her identical twin sister Lexie Kite. They both received PhDs from the University of Utah in the study of female body image and have become leading experts in body image resilience and media literacy. Today, Lindsay and Lexie continue to help girls and women recognize and reject the harmful effects of objectification in their lives through their new book, their online Body Image Resilience course, social media activism, and regular speaking engagements for thousands of people of all ages. Lindsay lives in New York City. More from Dana & Cristina:– Free Quiz: Are You a Wellness Chaser? – Our website: www.wholeheartedeating.com – Dana’s Instagram: @danamonsees_cns– Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! More body image episodes!– Body Justice and Fat Joy with Amanda Martinez Beck– Grieving your ‘Ideal’ body weight and weight suppression with Kristina Bruce {Part 1}– Rebelling against toxic postpartum body ideals and gaslighting in the fitness industry with Larkin Silverman

On today’s episode with Brianna Campos, aka Body Image with Bri, we’re diving deep into sexiness, confidence and body image! We’re also talking about the grief and discomfort that can frequently come up around residing in a larger body, and the fear of not being loved. We know you all are going to love this conversation on how body image, sexiness, and self-perception intersect!  Mentioned on today’s episode: learn more about The Body Image Audit here! More from Our Guest!– Instagram: @bodyimagewithbri – Podcast: Body Image with Bri– Website: bodyimagewithbri.com  Mentioned on today’s episode:– Learn more about The Body Image Audit here! – Health at Every Size  More from Dana & Cristina:– Free Quiz: Are You a Wellness Chaser? – Our website: www.wholeheartedeating.com – Dana’s Instagram: @danamonsees_cns– Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE Book Cristina HERE Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you!

Katie Barbaro is an intuitive guide and creativity doula with a background in occupational therapy, trauma-informed yoga, and improv & standup comedy. Through intuitive coaching sessions, Katie guides clients through a process of discovering a deeper connection to themselves by playfully exploring areas of life that feel out of alignment. She has recently published Fed Up: An Illustrated Guide to Food Freedom, a cartoon-based memoir about her experience recovering from disordered eating and discovering her true self, creativity, and spirituality on the other side. In the book she (quite literally) illustrates her own process of shining light into the darkest areas of life. Katie’s mission is to remind you how fun it is to be YOU. (It’s so fun!) Mentioned on today’s episode: learn more about The Body Image Audit here!  More from Katie! Instagram: @thefedupbook and @katiebarb   Fed Up: An Illustrated Guide to Food Freedom – find more info at thefedupbook.com  Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] !  

Amanda Martinez Beck  is a weight-inclusive body image expert and coach, in addition to being a fat body liberation activist, podcaster, neighbor, writer, and anti-racist. On todays’ episode with Amanda we’re diving deep into fat joy, fat liberation vs. body positivity, fat liberation and faith, diet devotionals, and the damaging nature and undertones behind saying “I feel fat”. Huge thanks to Better Help for sponsoring today’s podcast. Whole-Hearted Eating listeners get 10% off their first month at betterhelp.com/dana  On today’s episode we’re chatting about: The origins of body positivity and fat liberation The differences between body positivity and fat liberation  Weight control as a part of health The impact of religious fasting practices on our relationship with food  The damaging nature of saying ”I feel fat” More from Amanda! Instagram: @your_body_is_good  Website: amandamartinezbeck.com/writing and Goodbodycoach.com   Etsy shop: goodbodyshirts.com  Podcast: Fat & Faithful Mentioned on today’s episode: Learn more about The Body Image Audit here!  Book: Lovely – How I Learned to Embrace the Body God Gave Me Article: Oprah’s best body and the body of christ  Article: God loves my fat body as it is Look out for Amanda’s new book next year: More of You – the Fat Girls’ Field Guide to the Modern World (April 2022) Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Support the show & gets some discounts too! Better Help: Listeners get 10% off their first month at www.betterhelp.com/dana! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”. Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here.

On today’s episode we have Part II of II with Kristina Bruce, Certified Integrative Life Coach and Body Trust® Provider (Click here for Part I). We’re talking about the navigating body changes & negative body comments, and the challenges of physical and psychological restriction when you’re working on neutral nutrition and unconditional permission to eat. We’re also diving into how this fits into the shift from external food ‘shoulds’ to internal regulation when giving up dieting behaviors, and why it feels like we’re constantly swimming upstream and have our defenses up when working on body acceptance in a body size obsessed culture.   As a Certified Integrative Life Coach and Body Trust® Provider, Kristina specializes in helping women break free from dieting and negative body image. Calling upon her education in health studies, sociology, yoga, meditation, and self-inquiry methodologies, Kristina works one-on-one with women to help them develop a positive relationship with themselves so they can live empowering and fulfilled lives, in the bodies that they have. Huge thanks to Better Help for sponsoring today’s podcast. Whole-Hearted Eating listeners get 10% off their first month at betterhelp.com/dana  On today’s episode we’re chatting about: The impact of physical and psychological restrictions on food Imagine what our culture would be like if people were aware and just said the deeper reason to each other of why they were trying to lose weight What’s going on below the surface when people make body comments What to do to set boundaries when people make comments negative about bodies and food More from Kristina! Instagram: @kristinabruce_coach Facebook: @kristinabrucecoach YouTube: youtube.com/c/KristinaBruce Join Kristina’s yoga class on body acceptance on May 21st HERE  Coaching with Kristina Resources for Navigating body changes: Grieving your ‘Ideal’ body weight and weight suppression with Kristina Bruce {Part 1} Learn more about The Body Image Audit here!  Health at Every Size  Rebelling against toxic postpartum body ideals and gaslighting in the fitness industry with Larkin Silverman More from Dana & Cristina Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! Want to support the show and get some freebies / discounts? Here you go! Better Help: Listeners get 10% off their first month at www.betterhelp.com/dana! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here.

Kristina Bruce, Certified Integrative Life Coach and Body Trust® Provider is our guest today for the first of a two-part episode! Today, we’re digging deep into how our identity can be tangled up in weight suppression, the fear that happens when we don’t maintain weight loss, and grieving the “thin” body we want or had. As a Certified Integrative Life Coach and Body Trust® Provider, Kristina specializes in helping women break free from dieting and negative body image. Calling upon her education in health studies, sociology, yoga, meditation, and self-inquiry methodologies, Kristina works one-on-one with women to help them develop a positive relationship with themselves so they can live empowering and fulfilled lives, in the bodies that they have. Huge thanks to Better Help for sponsoring today’s podcast. Whole-Hearted Eating listeners get 10% off their first month at betterhelp.com/dana  On Today’s episode we’re chatting about: Body acceptance and body neutrality during pregnancy  The fear of what will happen if you don’t maintain weight loss, or if you don’t continue to pursue weight loss When your identity becomes intertwined with your body size What weight/size your body wants to be vs. what you think your ideal weight and body size ‘should’ be based on BMI, diet culture, etc. Weight suppression & the indicators that your body wants to be bigger than it is right now More from Kristina! Instagram: @kristinabruce_coach Facebook: @kristinabrucecoach YouTube: youtube.com/c/KristinaBruce Join Kristina’s yoga class on body acceptance on May 21st HERE  Coaching with Kristina Mentioned on today’s episode: Learn more about The Body Image Audit here!  Body Image & Conditional Food Neutrality Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! LISTEN TO WHOLE-HEARTED EATING ON ITUNES HERE ! LISTEN ON STITCHER HERE ! CHECK OUT THE SHOW ON SPOTIFY HERE!! Support the show and get some freebies/discounts! Better Help: Listeners get 10% off their first month at www.betterhelp.com/dana! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”. Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here.

On today’s episode we’re introducing our May focus: body image and body neutrality. Today’s episode is a solo one – just Dana and Cristina – and we’re digging into conditional food neutrality: how and why we set conditions on when we feel like we can, or are allowed to have food neutrality or food freedom – based on our body image, self perception, and size/shape of our bodies.  Huge thanks to Better Help for sponsoring today’s podcast. Whole-Hearted Eating listeners get 10% off their first month at betterhelp.com/dana  Mentioned on today’s episode: learn more about The Body Image Audit here!  More episodes on body image & conditional food neutrality: Listener Questions: Adrenal fatigue, body image and the fear of gaining weight Rebelling against toxic postpartum body ideals and gaslighting in the fitness industry with Larkin Silverman The Invisible Corset & Issues with the Body Positivity Movement with Lauren Geersten Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! Want to support the show and get some freebies / discounts? Here you go! Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here.  

On today’s episode with Becky Scott we’re chatting about microaggressions in the fitness industry, the problematic “worth it” aspect of exercise, how to create more inclusive fitness spaces, and the work she’s doing with FitPros Against Weight Stigma. Becky is the creator of MissFits Workout. Becky found body positivity and fat liberation in her early thirties after a lifetime of self-hate, ‘failed’ diets and exercise regimes. By following bloggers and influencers she began to challenge her views on the diet industry, find peace with her body and grow in self-confidence. She rediscovered her love of dance and joyful movement and found it liberating! She began to blog about her experiences as a plus size Health at Every size fitness enthusiast and became a This Girl Can Ambassador in her home county. Becky has since trained as a fitness instructor and now leads her own dance-based exercise classes – MissFits Workout! She promotes a holistic approach to fitness and wellbeing that’s not about aesthetics – She’s more about building confidence than muscle, more about losing inhibitions than inches! Becky’s approach offers a great introduction to dance based group fitness for those who don’t feel ‘at home’ in the gym – with a plus size instructor who has designed routines with plus size bodies in mind. More from Becky! Becky’s Instagram: @missfitsworkout Website: www.missfitsworkout.co.uk  FitPros Against Weight Stigma Instagram: @againstweightstigma Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! Don’t miss our other episodes on Intuitive Fitness: Intuitive Fitness & How to Repair Your Relationship with Movement, with Carolyn Viggh Rebelling against toxic postpartum body ideals and gaslighting in the fitness industry with Larkin Silverman Problems with before & after photos and the all-or-nothing fitness mentality, with Barb Puzanovova LISTEN TO WHOLE-HEARTED EATING ON ITUNES HERE ! LISTEN ON STITCHER HERE ! CHECK OUT THE SHOW ON SPOTIFY HERE!! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: listeners get 10% off their first month at www.betterhelp.com/dana!

Larkin Silverman is a self-proclaimed Vinyasa Vixen who teaches accessible, inclusive, empowering,  Body Neutral and Trauma Informed group and private fitness classes. For Larkin, these movement modalities are an act of reckoning and reclamation. In today’s episode she is going to be sharing these deeply liberative practices and mindset shifts with you in podcast form, as she aims to do as a teacher with all of her classes. On today’s episode with Larkin we dive into:  Gaslighting in the fitness industry, from dance, to crossfit to yoga classes  How fitness instructors can feed negative body image conversations that make people feel like this practice is not for them. How Larkin was able to cultivate a safer space for herself in a fat phobic industry, while existing in a larger body   What are some of your go-to tools and strategies you use to protect your mental and emotional health and cultivate resilience on bad body image days?  Toxic postpartum body ideals, and the enormous amount of pressure put on postpartum bodies – what needs to change in the messaging directed towards postpartum bodies to create a more safe and inclusive space  More from Larkin! Instagram: @vinyasavixen Website: www.vinyasavixen.com  Newsletter  Freebie from Larkin! Resources mentioned: @danceforallbodies Book: Her Body Can, by Katie Crenshaw Book: Mothers, Daughters, and Body Image: Learning to Love Ourselves as We Are, by HIllary L. McBride Book: I Love All of Me, by Lorie Ann Grover Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: listeners get 10% off their first month at www.betterhelp.com/dana! Don’t miss this month’s entire series on Intuitive Fitness! Intuitive Fitness & How to Repair Your Relationship with Movement, with Carolyn Viggh Problems with before & after photos and the all-or-nothing fitness mentality, with Barb Puzanovova

Barb Puzanovova is our guest today, who is also known as the the Non-Diet trainer! Barb is an ACE-certified personal group trainer, Behavior Change Specialist and Certified Intuitive Eating Counselor. She’s dedicated to teaching her clients how to move joyfully and train with intention for all bodies.  On today’s episode with Barb we’re digging into joyful and intuitive movement vs. training and workouts, and what a weight neutral approach looks like when she works with clients. We also discuss problems with before & after photos, and how to shift away from external motivators in your relationship with fitness in order to set ourselves up for success instead of with an all-or-nothing approach. PS – check out our free quiz:  Are You a Wellness Chaser? We’re chatting about:  How non-diet trainers can set goals and expectations with their clients in a non-triggering way that doesn’t solely focus on weight control  The roadblocks Barb sees in the industry that inhibit people from having a more intuitive or gentle relationship with fitness Why we think people have an all or nothing/punishing relationship with fitness  How Barb disentangles fitness from weight loss with her clients  The biggest problems of “before and after” or transformation photos  What Barb believes needs to change in the fitness industry to make it a more inclusive and supportive environment for all bodies More from Barb!  Instagram: @nondiet_trainer Website: https://thenondiettrainer.com/  Facebook: The Non-Diet Trainer The Joyful Movement Program Waitlist  Want more from Dana & Cristina?  Free Quiz: Are You a Wellness Chaser?  Our website: www.wholeheartedeating.com  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. We appreciate you! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana!

This month on the Whole-Hearted Eating Podcast we’re diving deep with our guests on the topic of intuitive fitness, and how you can begin to change the way you view exercise away from an all-or-nothing mentality that is always tied to changing the size of your body. Our guests are all non-diet fitness professionals who practice from a body neutral, weight inclusive approach – with the goal of making movement more accessible, flexible, and joyful for all bodies (radical, we know!)  Carolyn Viggh is a Certified Personal Trainer, online content creator, and a body acceptance and anti-diet activist. She believes in taking a weight-neutral, anti-diet approach to fitness that rejects Diet Culture and embraces each individual’s unique needs. She helps people develop a positive relationship with fitness that is rooted in self-compassion, self-care, and self-love. Carolyn specializes in helping people with a history of disordered eating reclaim movement and create health promoting lifestyle changes outside of the toxic and oppressive expectations of diet culture. She believes that all people in all types of bodies deserve to move in ways that feel good, bring joy, and add value to their life. On today’s episode, we’re chatting about: What is intuitive fitness?  What does that look like, as a weight-neutral personal trainer when you’re working with clients?  How Carolyn applies the principles of Intuitive Eating to fitness Repairing your relationship with movement, no matter your athletic or exercise background (or lack thereof!)  How to tune into your body and see whether you ‘should’ work out today or not  Discussing the post:  “Challenge the belief that exercise has to change your appearance to be worthwhile” How peoples’ relationship with exercise has changed during the pandemic?  Conditional food freedom and exercise  What Carolyn thinks needs to change on social media to make fitness a more inclusive and supportive environment for all bodies More from Carolyn! Patreon: www.patreon.com/carolynviggh Instagram: www.instagram.com/carolynviggh Twitter: www.twitter.com/carolyn_viggh Tiktok: www.tiktok.com/@carolynviggh YouTube: www.youtube.com/channel/UCp2AeGIMRE3hqvkFFIk9KAA Want more from Dana & Cristina?  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join our Whole-Hearted Eating Community Newsletter to get the free quiz – Are You a Wellness Chaser?  the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Have questions about the episode, a guest you’d love us to interview, or a topic you’d love us to cover? email us at [email protected] ! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: listeners get 10% off their first month of online therapy at www.betterhelp.com/dana!  

Welcome to the evolution of the Real Talk with Dana podcast with Dana Monsees, to…the Whole-Hearted Eating Podcast with Dana Monsees and Cristina Hoyt! Whole-hearted Eating is the philosophy we created that marries the principles of integrative health, weight-inclusive care, and non-diet, neutral nutrition. It is a way of empowered eating and living that creates an inclusive space for all bodies, including those who want to manage chronic health conditions. Through our years of clinical experience, we have identified Four Pillars that are the foundation for embodying Whole Hearted Eating.   Food Neutrality Body Neutrality Resilience Intentional Eating  This show goes beyond introducing you to new, expanded ideas – we’re bringing the real talk (no BS) vibe with tangible tools to get you officially out of the all or nothing mentality, learn to accept your body, and how to untangle nutrition from diet and wellness culture. The Whole-Hearted Eating Podcast will be a mix of solo episodes and interviews with guests with diverse skillsets, who challenge the status quo of diet and wellness culture to work towards a more inclusive, safe environment for all bodies. Together we’ll have conversations that will help you dig deeper to learn to embody Whole-Hearted Eating. We’re so excited to have you here for the Whole-Hearted Eating Podcast! Learn more about the Whole-Hearted Eating Philosophy HERE. More from Dana & Cristina:  Dana’s Instagram: @danamonsees_cns Cristina’s Instagram: @cristinahoytnutrition Our website: www.wholeheartedeating.com  Learn more about our 1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone –  Book Dana HERE  Book Cristina HERE  Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join our Whole-Hearted Eating Community Newsletter to get the free quiz – Are You a Wellness Chaser? 

This week on Real Talk with Dana is the last episode until we change to the Whole-Hearted Eating Podcast! Cristina Hoyt, aka my new co-host going forward, and I will be diving into the topics of wellness chasing, conditional food freedom, and The Nutrition Jungle – also known as, we get so confused and overwhelmed about what we’re “supposed” to eat and how we get all tangled up in the nutrition information swarming around in our thoughts causing us to feel paralyzed to make any kind of nutritional shift.  We’re also talking about the switch from Real Talk with Dana to the Whole-Hearted Eating Podcast, what’s changing and what’s not to give y’all a little preview! The first official episode drops next week, April 7th and our first monthly theme will be Intuitive Fitness. Our guests are all non-diet fitness professionals who practice from an body neutral, weight inclusive approach – with the goal of making movement more accessible, flexible, and joyful for all bodies (radical, we know!)  And just a reminder, if you’re subscribed to the podcast, you won’t have to do anything different next week to find the show. If you’re not, make sure you subscribe so you don’t have to do anything extra to find us!   Learn more about our Whole-Hearted Eating philosophy in this podcast episode!  More from Dana:  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – https://p.bttr.to/3dFylPU Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. I appreciate you! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help:  listeners get 10% off their first month of online therapy at www.betterhelp.com/dana!

Lopa Van Der Mersch is an Ayurvedic practitioner. Mother of two. Sustainability advocate. TEDx speaker and recovering cult member. Her adventures have taken her around the world in search of health, spiritual fulfillment, and deep energy. Two years ago, she added a new chapter to her life story: Founder and CEO of Rasa, the adaptogenic coffee alternatives revolutionizing people’s relationship to their energy. On today’s episode we’ll be talking about how to manage burnout, the whitewashing of adaptogens, how biohacking trends take us away from our body’s internal wisdom, and the problem with coffee and burnout.  Thanks to Just Thrive Health for sponsoring today’s episode – use the code DANA to grab 15% off researched-backed gut health supplements at justthrivehealth.com Exciting announcement – the podcast is evolving and we’re getting some new and fun updates around here! Cristina Hoyt will be joining me as co-host of the podcast, we’re getting a new name, new cover art, all of the new!  Like me, Cristina is a non-diet clinical nutritionist, but she specializes in working with clients with eating disorders, trauma, anxiety, and with new parents – whereas I specialize in working with clients with GI conditions, Adrenal Fatigue & Hormonal Imbalances, and Binge Eating, so it’ll be fun to bring a new perspective to the table in our interviews with guests.  What’s not changing? I’m not going anywhere! The podcast will still be releasing weekly episodes and having kickass guests and interviews about no BS, non-diet clinical nutrition, healing your relationship with food, your body and exercise.  ​On the NEW Whole-Hearted Eating Podcast (peep the new name!) we’re bringing the real talk (no BS) vibe with tangible tools to get you officially out of the all or nothing mentality, learn to accept your body, and how to untangle nutrition from diet and wellness culture and I know y’all are going to love it. The show will be a mix of solo episodes and interviews with guests with diverse skill sets, who challenge the status quo of diet and wellness culture to work towards a more inclusive, safe environment for all bodies. Together we’ll have conversations that will help you dig deeper to learn to embody Whole-Hearted Eating. Today we’re discussing: Lopa’s journey of healing her nervous system, hunger, and relationship with food after leaving a cult and dealing with some serious traumas and health issues.  Adaptogens – what are they, why have they become so popular in the last few years? The whitewashing of adaptogens Biggest myths about adaptogens – many of the herbs commonly labeled as adaptogens actually aren’t! How biohacking trends take us away from our body’s internal wisdom.  The SAS – sympatho adrenal system – adrenal-endocrine pathway  Coffee and the adrenals/nervous system : when you’re feeling burned out, why is regular coffee NOT the best thing for you? Hang out with Lopa & Rasa! Instagram: @wearerasa  website: wearerasa.com  Want more from Dana?  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – https://p.bttr.to/3dFylPU Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Have a topic you’d love me to cover? email me at [email protected] OR comment on a podcast episode blog post (linked below) with your idea! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana!

Carrie Eckert is a holistic health coach, a friend of mine from grad school, and the author of the new book Going with my Gut. On today’s episode we’re chatting about neuroplasticity healing for mold and chronic inflammatory response syndrome, the effect of mold on the brain and the immune system, and how to tune in and listen to to your body to aid the healing process.  Big thanks to Just Thrive Health for sponsoring today’s episode! Grab 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Discussed on today’s episode:  Carrie’s health journey from dysfunction and dis-ease to recovery How the illusion of control and perfectionism can contribute to your health challenges  Mold and CIRS (Chronic Inflammatory Response Syndrome) Your brain on mold & neuroinflammation Listening to your body during the healing process Hang out with Carrie: Instagram @avocado.to.zen Website: www.avocadotozen.com New book: Going with my Gut – How Intuition Healed by Body and My Life More from Dana:  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – https://p.bttr.to/3dFylPU Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Have a topic you’d love me to cover? email me at [email protected] OR comment on a podcast episode blog post (linked below) with your idea! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. I appreciate you! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana!

Israel Passwater is a co-owner of Clearly Filtered and today we’re talking about how not all water is created equal – and why clean water for gut health is so important. We talk all the time on this podcast about how food, mindset, stress, exercise affect our health – but we don’t talk as much about environmental factors. A huge one that has a major impact every day on our health and overall wellbeing is water – a factor that is overlooked a lot. On today’s episode we’ll be discussing the importance of finding out what’s in your water locally, the different kinds of contaminants that are commonly found in tap water, how they may be negatively impacting your health, and what you can do about it (without totally freaking out or spending thousands of dollars)!   Big thanks to this month’s show sponsor – Just thrive! You can get 15% off gut-supportive supplements at justthrivehealth.com with coupon code “DANA”.  We’re discussing today: What’s the deal with water? Why is it so important to be talking about this as an essential part to health?  What are some easy steps people can do in terms of water to start minimizing the toxins they are exposed to every day?  What’s still in water that typical filters don’t get out? Is something like a Brita, Pur, or Zero filter good enough to filter out these toxins? How can you find out?  What’s the deal with chlorine and gut + skin + thyroid health?  The importance of filtering your shower water, not just drinking water How can people find out what’s in their local water supply?  If you’re  interested in trying out a new filter, you can grab 20% off with code REALFOODWITHDANA on advanced water filters at clearlyfiltered.com More episodes on gut health and water: 65 | Total Body Burden and the impact of environmental toxins + stress on health with Dr. Stephen CabralGut Health, Immune Support & Probiotics Problems with Tina Anderson87 | Prebiotics & Probiotics 101: Your Questions, Answered!Cutting out foods won’t fix your skin issues, and the gut-skin connection with Jennifer Fugo   Want more from Dana?  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – https://p.bttr.to/3dFylPU Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana!

This month we’re going to be digging into all things gut health and healing from the inside out – of course, from a non-diet, neutral nutrition approach. This week we’re starting out by talking about some questions around the most popular gut-supportive nutrients and supplements you’ll hear about, including probiotics, prebiotics, mucosal support and immune gut support. And to talk about this, I invited back Tina Anderson, a co-founder and CEO of Just Thrive Health, which is one of the brands I trust and recommend for my own clients. Tina’s background is really interesting because she used to work in the pharmaceutical industry, and became really frustrated by many of the abuses in the industry – so she switched to working in natural health, disease prevention and health maintenance. Gut health products on the market are EVERYWHERE. Tina and I have talked about before how she knows that most of the probiotics on the market don’t work – so we’re starting off busting some of the top gut health myths and probiotics problems!  If you do want to try some of the gut health products we’re discussing in today’s episode, you can get 15% off your order at justthrivehealth.com with coupon code “DANA”.  Discussed on today’s episode:  The biggest gut health supplement and probiotic myths How and why most of the probiotics on the market don’t work – and how brands get away with this  Why “just take a probiotic” isn’t going to fix all your gut issues Spore based vs. soil based probiotics  Bacillus Indicus HU36® & science behind it  Antioxidant-producing probiotics – most bioavailable type of antioxidant  Myths or misconceptions about probiotics  Beyond probiotics: the mucosal barrier and why it’s so important to our health. How do you know if you need mucosal support?   The connection between gut health and immune health – supporting your gut health can help support your immune health. Studies coming out recently that are showing ties between the gut microbiota composition and susceptibility to COVID-19 – shows that our microbiota balance in our gut plays a huge role in our immunity! Resources mentioned on the show: 87 | Prebiotics & Probiotics 101: Your Questions, Answered! 91 | Top Probiotic Myths & Behind the Scenes of Big Pharma with Tina Anderson COVID-19 & Gut Bacteria Study: Gut microbiota composition reflects disease severity and dysfunctional immune responses in patients with COVID-19  Want more from Dana?  1×1 Nutrition & Coaching services: Schedule a free 15 minute consult worldwide via video or phone – https://p.bttr.to/3dFylPU Online courses: breaking free of the diet cycle, healing from body image issues, and how to incorporate non-diet nutrition into healing chronic health conditions. Learn more at wholeheartedeating.com Join the *free* Non-Diet Community for episode discussion + support and our quarterly free book club! Have a topic you’d love me to cover? email me at [email protected] OR comment on a podcast episode blog post (linked below) with your idea! If you love the podcast, please subscribe to get all new episodes and write a five-star rating & review on iTunes or wherever you listen to podcasts – you guys are the beeeest! It really helps the show grow and reach more people. I appreciate you! Want to support the show and get some freebies / discounts? Here you go! Just Thrive: 15% off researched-backed gut health supplements at justthrivehealth.com with coupon code “DANA”.  Clearly Filtered: Grab 20% off with code REALFOODWITHDANA on advanced water filters to support whole-body health here. Better Help: Real Talk with Dana listeners get 10% off their first month at www.betterhelp.com/dana!