Eat the F*cking Food

What if the reason you can't stop eating has nothing to do with weakness, and everything to do with a belief system that was never built to protect you?In this episode of Eat the F*cking Food, Kristin Collins sits down with Michelle Petties, author of Leaving Large: The Stories of a Food Addict and founder of the Brand New transformation framework, for one of the most honest, grounded conversations about food addiction, emotional eating, and what it actually takes to change your relationship with food for good.Michelle spent four decades in the cycle, gaining and losing over 700 pounds, trying every plan, every powder, every protocol, before she discovered that the problem was never behavior. It was belief. And until you change what you believe about yourself, about food, and about why you're worth the work, no diet in the world will stick.This conversation goes deep on processed food addiction, food stories, emotional triggers, and why joy must be homegrown and not found at the bottom of a bag of chips.Because you were never broken. You were just running on the wrong operating system.In this episode, you’ll discover:Why food addiction is a real, biological response and not a failure of willpower or self-controlThe difference between food and processed food, and why your body treats one as nourishment and the other as a drugWhy behavior modification alone will always fail and what belief modification actually looks likeWhat food stories are, how they form, and how to rewrite themWhy food is not a joy delivery system and where joy actually comes fromHow to disarm emotional triggers instead of avoiding themWhy cravings are signals, not weaknesses, and what they're really trying to tell youThe BRAND NEW framework for transformation: the step-by-step belief shift that changes everythingWhy women of color carry a unique weight in this conversation, and why you are worth the workWe talk about:00:00 Introduction to Michelle Petties 02:00 Leaving Large and why the subtitle would be different today 06:00 Michelle's personal story: 700 pounds gained and lost over four decades 09:00 Belief vs. behavior and why behavior change alone will always fail 11:00 What food stories are and how they shape what you eat 14:00 How your brain has been hijacked to trust what is not food 17:00 Food neutrality vs. food addiction: where these two frameworks meet 20:00 The Boston hotel story: grief, cravings, and what you really need 25:00 Joy must be homegrown: why food can never deliver it 27:00 Triggers are thoughts, not things. Here is how to disarm them 30:00 The BRAND NEW framework for transformation 32:00 Sleep, water, and prescriptive writing as nourishment 35:00 The one belief shift that makes processed food lose its power 39:00 What Michelle eats now 41:00 Where to find Michelle and get a signed copy of Leaving LargeConnect with MichelleInstagram: ​​https://www.instagram.com/iambrandnewnow Facebook: https://www.facebook.com/Iambrandnewnow LinkedIn: https://www.linkedin.com/in/michelle-petties/ Website: https://michellepetties.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/

What if the reason you feel exhausted, inflamed, and out of control during menopause has nothing to do with eating too much, and everything to do with decades of being taught to eat too little?In this episode of Eat the F*cking Food, Kristin Collins sits down with Dr. Jenn Salib Huber, registered dietitian, naturopathic doctor, intuitive eating coach, and author of Eat to Thrive During Menopause. Together they dismantle the food rules, diet myths, and cultural conditioning that have kept women hungry, confused, and stuck in cycles of restriction for most of their lives.From the truth about soy and phytoestrogens to why your brain needs carbohydrates to function, why satisfaction is the secret sauce of any sustainable way of eating, and why the scale is one of the worst metrics you can use to measure your health in midlife, this conversation will change how you think about food.Because your hunger was never the problem. The rules were.In this episode, you’ll discover:What intuitive eating actually means and why most people have it completely wrongThe difference between not dieting and truly eating intuitivelyWhy satisfaction is the missing piece of every nutrition plan that has ever failed youThe truth about soy, phytoestrogens, and why the breast cancer fear was based on bad scienceWhy your brain needs at least 125 grams of carbohydrates a day and what happens when it does not get themHow eating patterns matter more than individual foods during perimenopause and menopauseWhy outcome-based goals almost always fail and what to set insteadThe real reason bodies change in midlife and how much of it is actually within your controlWhy cheese is not the enemy and what the research actually says about dairy fatHow to unlearn decades of diet culture rules and start trusting your body againWe talk about:00:00 Introduction to Dr. Jenn Salib Huber and why this conversation changes everything01:30 What intuitive eating actually means versus what most people think it means05:30 Why permission is the foundation of trust with food09:00 What undieting your thinking means and why it has to come before intuitive eating12:00 Why satisfaction is the secret sauce and what sensory specific satiety actually means16:00 How eating patterns during menopause affect symptoms more than individual foods17:00 Why carbohydrates are essential for sleep mood and brain function in midlife19:00 The truth about soy phytoestrogens and the breast cancer myth debunked21:00 Why the question is not how do I lose weight but how do I want to feel25:00 Why outcome based goals fail and what behavior based goals do instead28:00 Why your results will never look like someone else's and why that is completely okay31:00 Cheese coffee and why no food should ever be off limitsConnect with Dr. JennInstagram: https://www.instagram.com/menopause.nutritionist Facebook: https://www.facebook.com/DrJennND YouTube: https://www.youtube.com/@menopause.nutritionist Book: https://www.menopausenutritionist.ca/Book Website: https://www.menopausenutritionist.ca/ / https://www.jennsalibhuber.ca/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MenopauseNutrition #IntuitiveEating #MidlifeHealth #EatTheFuckingFood #PerimenopauseSupport #HormoneHealth #FoodFreedom #UndietYourMind #MenopauseDiet #AntiDietCulture #WomensHealthOver40 #CarbohydratesAndHormones #SoyAndMenopause #MidlifeFeast #DrJennSalibHuber

What if the real transformation isn’t about losing weight… but rebuilding who you are from the inside out?In this episode of Eat the Fcking Food, Kristin Collins sits down with author and health & wellness copywriter Carrie Williams to unpack the decades of conditioning that shaped how women think about food, movement, and their bodies… and what it actually takes to break free.Carrie shares her deeply personal story, from her first “I’m fat” moment in third grade to navigating years of dieting, self-doubt, and starting over, again and again. What changed everything wasn’t another plan or protocol… it was a mindset shift rooted in doing hard things on purpose.This conversation moves beyond surface-level nutrition advice. It explores how strength training, emotional healing, and self-worth are all connected, and why building muscle is about so much more than how you look.If you’ve ever felt stuck in the cycle of starting over… this episode will feel like a reset.In this episode, you’ll discover:Why your relationship with food started earlier than you thinkThe hidden conditioning from childhood that still impacts your body todayWhy dieting teaches you how to lose… but never how to maintainThe truth about building muscle and why most women aren’t lifting heavy enoughHow strength training improves not just your body, but your confidence and identityThe connection between emotional health, self-worth, and nutritionWhy doing hard things on purpose rewires how you handle lifeHow small, consistent steps create massive long-term transformationThe four pillars of true health, movement, metabolism, mindset, and meaningWhy self-love is the foundation of sustainable healthWe talk about:00:00 Introduction to Carrie Williams and her journey01:30 Meeting during a maintenance phase and unlearning diet culture03:00 Carrie’s first “I’m fat” moment in childhood05:30 How early conditioning shapes lifelong body image07:00 Why dieting teaches you to lose, not maintain08:30 The missing piece, learning how to sustain results10:00 Why building muscle changes everything12:00 Strength training, confidence, and taking up space14:00 The emotional and spiritual side of health16:00 Why everything, food, movement, mindset, is connected18:00 The struggle of prioritizing yourself in midlife20:00 Overcoming fear of lifting heavy and building strength22:00 Carrie’s back pain transformation through glute strength24:30 Why doing hard things builds resilience and identity27:00 The Phoenix Effect and rewriting your storyConnect with CarrieInstagram: https://www.instagram.com/carrie.m.williams/ Facebook: https://www.facebook.com/carrie.m.williams.940 https://thecarriewilliamsedit.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #StopStartingOver #MidlifeTransformation #FoodFreedomForWomen

What if the reason you’re stuck with food, your body, or your confidence… has nothing to do with discipline?In this episode of Eat the Fcking Food, Kristin Collins sits down with midlife transformation coach and 15x Ironman athlete Jen Rulon to unpack the decades of conditioning that taught women to shrink, restrict, and “earn” their food, and what it actually takes to break free.Jen shares how growing up in the Weight Watchers era shaped her relationship with food, why even elite-level athleticism didn’t fix the mindset, and how learning the science of metabolism, movement, and nervous system regulation completely changed everything.This conversation goes far beyond weight loss. It’s about reclaiming your voice, rebuilding trust with your body, and finally stepping into your full power in midlife.If you’ve ever felt like you need to do more, eat less, or be smaller to be worthy… this episode will shift something in you.In this episode, you’ll discover:Why so many women believe they have to “earn” their foodThe hidden mindset that keeps you stuck in restriction and guiltHow understanding metabolism changes the way you eat foreverThe role of nervous system regulation in weight loss and energyWhy midlife is the most powerful time to redefine your identityHow strength training and movement build confidence beyond your bodyHow to stop shrinking and fully express who you areThe four pillars Jen uses to transform her clients’ livesWhy rest is just as important as movement (and why it feels so hard)How to create sustainable habits that evolve with your lifeWe talk about:00:00 Meet Jen Rulon and her midlife transformation journey01:30 Growing up in the Weight Watchers and diet culture era03:00 Learning to feel guilty around food at a young age05:00 The belief that you have to “earn” your food06:30 Discovering Ironman and entering the world of endurance training08:00 Using exercise to justify eating instead of fueling performance09:30 When fitness doesn’t fix your relationship with food10:30 Learning the science of metabolism14:30 Food shaming and why it keeps women stuck16:30 Why midlife women struggle to trust themselves18:30 The impact of childhood conditioning on self-expression21:00 The four pillars, movement, metabolism, mindset, and meaning24:30 Why longevity and quality of life become the real goalConnect with JenInstagram: https://www.instagram.com/coachjenrulon/ Facebook: https://www.facebook.com/CoachJenRulonMS https://jenrulon.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MidlifeWeightLoss #FoodFreedom #StopShrinking

What does it actually take to lose over 100 pounds… and keep it off?In this episode of Eat the Fcking Food*, Kristin Collins sits down with Allison O’Brien, content creator and founder of Living Simply Well, to unpack the real story behind her 140-pound weight loss journey.This is not another conversation about perfection, restriction, or chasing the next “fix.” Instead, Allison shares how she broke free from years of over-optimizing, under-eating, and constantly starting over, and built a sustainable approach rooted in nervous system support, nourishment, and self-trust.From closing a six-figure business to reclaim her health, to redefining productivity and using tools like GLP-1 intentionally, this episode is a powerful reminder that lasting change happens when your habits actually fit your life.In this episode, you’ll discover:Why doing everything “perfectly” can still leave you feeling exhausted and disconnectedThe real reason weight loss plateaus happen (even when nothing changes on paper)How nervous system regulation impacts metabolism, energy, and consistencyWhy discipline alone isn’t the answer, and what actually creates peaceHow to build sustainable weight loss habits that work in real lifeThe truth about GLP-1 medications and how to use them as a tool, not a crutchWhy your habits must evolve with your season of lifeHow to stop tying your worth to productivity and outcomesWhat a “bare minimum day” looks like and why it prevents burnoutHow to move out of all-or-nothing thinking into long-term consistencyWhy you don’t need to choose between success, health, or peaceThe mindset shift that allows you to finally trust your body againWe talk about:00:00 Meet Allison O’Brien and her 100+ pound weight loss journey01:30 The cycle of perfectionism, under-eating, and burnout03:00 Why “doing everything right” wasn’t working anymore05:00 The plateau that forced a deeper mindset shift06:30 Burnout, anxiety, and closing a six-figure business08:00 Redefining productivity and success as a woman10:00 Building a life-first, not business-first, approach12:00 Creating space, routines, and intentional mornings15:00 The power of walking, movement, and mental clarity17:00 “Bare minimum days” and staying consistent in hard seasons19:00 Why health looks different in every season of life21:00 Losing 140 pounds and learning to take up space23:00 The mindset shift that made everything sustainable25:00 The truth about GLP-1 and metabolic health28:00 Why wellness has to become your identity, not a phase30:00 Consistency, flexibility, and letting go of perfectionConnect with AllisonInstagram: https://www.instagram.com/mamafinallyX: https://www.x.com/mamafinally https://www.livingsimpleandwell.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #SustainableWeightLoss #StopStartingOver #HealthyHabits

What happens when life completely derails your routine… and you’re trying to stay consistent with your health?In this solo episode of Eat the Fcking Food*, host Kristin Collins hits record anyway. No guest, no perfect plan, just a real-life moment where things didn’t go as expected, and a powerful reminder that your health habits have to work in real life, not just ideal conditions.Kristin breaks down what it actually looks like to stay consistent when your schedule is unpredictable, your options are limited, and motivation is low. From navigating chaotic weekends and less-than-perfect food choices to redefining what “healthy” really means, this episode challenges the all-or-nothing mindset that keeps so many people stuck.If you’ve ever felt like you have to “start over” every time life gets busy, this conversation will help you build habits that actually last, even in the middle of the mess.In this episode, you’ll discover:Why your life isn’t going to slow down, and why your habits need to work anywayThe hidden reason consistency breaks when your schedule gets busyHow to stop restarting your health routine every few monthsWhat “healthy” actually looks like in real, messy, everyday lifeWhy perfection is quietly sabotaging your progressHow to make balanced food choices, even with limited optionsWhen convenience foods support your goals, not derail themSimple ways to fuel your body when everything feels chaoticWhy hydration, movement, and small actions still matterHow to shift out of all-or-nothing thinking into sustainable habitsThe mindset that makes consistency easier, not harderWhy your routine should hold up in hard seasons, not fall apartWe talk about:00:00 When life goes sideways and you choose to show up anyway01:00 Why a busy life is not the problem, your approach might be02:00 The “I’ll start later” mindset that keeps you stuck03:00 Breaking the cycle of stopping and starting over04:00 Redefining healthy beyond rules and perfection05:30 Letting go of rigid food beliefs06:30 Making better choices when your environment isn’t ideal08:00 Using convenience foods as a tool, not a failure09:00 Building habits that work during stressful seasons10:00 Small, realistic actions that still move you forward11:30 Escaping the all-in, all-out pattern12:00 Learning to trust “good enough” and keep goingConnect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #HealthyHabits #ConsistencyOverPerfection #HealthyLifestyle

What if the reason you feel exhausted, unfocused, or stuck in your health journey has nothing to do with willpower… and everything to do with skipping meals?In this episode of Eat the Fcking Food*, Kristin Collins sits down with certified personal trainer, nutrition coach, and running coach Kelly Chall to break down the simplest approach to nutrition that most women overlook.From her viral “lunchtime cooking with Kelly” videos to her philosophy of eating enough to fuel performance, Kelly shares how small, consistent habits can completely transform your energy, workouts, and relationship with food.They explore why lunch is the most skipped, yet most important meal of the day, how to build balanced meals without overcomplicating it, and why cutting foods out often leads to more frustration than progress.If you’re tired of overthinking food, under-eating, or feeling drained halfway through your day, this episode will help you reset your approach in a way that actually feels sustainable.In this episode, you’ll discover:Why skipping lunch is one of the biggest energy mistakes women makeHow to build simple, balanced meals without strict meal plansWhy eating more can improve energy, digestion, and performanceThe truth about carbs and why your body actually needs themHow to stop overcomplicating healthy eatingWhy “meal prep perfection” often leads to wasted food and burnoutA simple formula for creating meals with protein, carbs, and veggiesHow nutrition impacts athletic performance and daily energyWhy under-eating can slow recovery and limit progressThe mindset shift that makes healthy eating sustainable long-termWhy no food should be labeled “good” or “bad”How removing restriction helps reduce cravings and overeatingWhy consistency beats perfection in building lasting habitsWe talk about:00:00 Why most women skip lunch and feel drained02:00 Meet Kelly Chall and her approach to simple nutrition04:00 How “lunchtime cooking with Kelly” started05:30 Why healthy meals don’t need to be complicated07:00 The problem with traditional meal prep09:00 A simple formula for balanced meals11:00 Why carbs are essential for energy and performance13:00 Nutrition for runners and active lifestyles16:00 Energy balance and fueling your body properly18:00 Common mistakes in fitness and nutrition20:00 Why recovery and eating enough matter22:00 The role of strength training in performance24:00 Long-term health, injury prevention, and quality of life27:00 Why food has no morality (and why that matters)29:00 Removing restriction and building a healthy relationship with food30:00 Kelly’s favorite foods and final thoughtsConnect with KellyInstagram: https://www.instagram.com/challkel Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #HealthyEating #BalancedNutrition #WomenHealth #SimpleMeals #NutritionTips #FuelYourBody #MealPrepMadeEasy #FitnessNutrition #EnergyBoost #EatTheFoodPodcast

Midlife weight gain rarely happens overnight.For Terry Tateossian, the turning point came at 37 after years of stress, entrepreneurship, raising children, and slowly gaining 80 pounds while trying every diet imaginable.After multiple ER visits that turned out to be panic attacks, Terry realized the problem wasn’t just food or exercise. It was a combination of nervous system dysregulation, emotional eating, sleep disruption, and years of dieting misinformation.In this episode of Eat the F*cking Food, Kristin Collins sits down with Terry, known online as Your Midlife Bestie, to unpack the five foundational shifts that helped her rebuild her health.They explore why diets fail, how addiction patterns around sugar and alcohol develop, why nutrition directly impacts mental health, and how resistance training becomes one of the most powerful tools for women navigating perimenopause and midlife health.If you feel like your body changed in your late 30s or 40s, this episode will help you understand why, and what to do about it.In this episode, you’ll discover:Why midlife weight gain often has deeper roots than diet and exercise aloneHow emotional eating and addiction patterns around food and alcohol developWhy nervous system dysregulation can drive cravings, anxiety, and burnoutHow perimenopause can begin earlier than most women realizeWhy chronic dieting damages metabolism and leads to weight regainThe connection between blood sugar regulation, mood, and energy levelsWhy nutrition is the true foundation of sustainable health changeHow sleep disruption impacts cravings, stress, and hormone balanceWhy resistance training is essential for women navigating midlife healthHow progressive overload helps reshape body composition and strengthWhy sustainable habits outperform extreme short term diet plansHow small daily changes can rebuild metabolism, energy, and long term healthWe talk about:00:00 Terry’s midlife health turning point03:00 Entrepreneurship, stress, and weight gain06:00 Diet cycles and why weight kept coming back08:00 Panic attacks and the wake up call10:00 Emotional eating and addiction patterns13:00 Nervous system dysregulation explained16:00 Why nutrition affects stress and cravings19:00 The role of sleep in metabolism and hormones21:00 Why resistance training matters in midlife25:00 The real reason most diets fail29:00 Rebuilding metabolism through nutrition31:00 Terry’s go-to balanced mealConnect with TerryInstagram: https://www.instagram.com/how.good.can.it.get/ LinkedIn: https://www.linkedin.com/in/terry-tateossian/ Website: https://msha.ke/thor.wellness Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MidlifeHealth #PerimenopauseHealth #EmotionalEating #MidlifeWeightGain #HormoneHealth #HealthyHabits #EatTheFoodPodcast

If you keep telling yourself you are too busy to eat lunch, go for a walk, or take care of your health, this episode might challenge everything you believe about time.In this episode of Eat the F*cking Food, Kristin Collins sits down with time and business coach Jennifer Sise, author of It’s Only a Matter of Time, to explore why so many women feel overwhelmed, exhausted, and disconnected from their health.The problem, Jennifer explains, is not actually time.It is how we think about time, prioritize time, and set boundaries around it.Together they unpack the simple but powerful idea that nine focused minutes can transform your day, your habits, and even your health. From skipping lunch and afternoon energy crashes to distraction, procrastination, and the mental scripts that keep women stuck in “I don’t have time” thinking, this conversation reframes productivity, wellness, and self-care.You will learn why hunger itself can be a hidden distraction, how setting small boundaries creates momentum, and why sustainable health habits begin with tiny decisions repeated daily.If you feel overwhelmed, stuck in all-or-nothing thinking, or constantly running out of time for yourself, this episode will show you how to reclaim control of your schedule, your energy, and your health, one focused nine-minute block at a time.In this episode, you’ll discover:Why “I don’t have time” is often a mindset barrier rather than a scheduling problemThe 9-minute method and how short focus bursts increase productivityHow nine minutes can help you build healthier habits around food, movement, and self-careWhy hunger is one of the most overlooked sources of distractionThe difference between saying “I can’t” vs. “I don’t” and why language changes behaviorHow boundaries close the gap between where you are and where you want to beWhy small nutrition habits like eating lunch can dramatically improve energy and focusSimple ways to assemble healthy meals quickly without complicated cookingHow distractions, interruptions, and environment impact productivityWhy consistency and tiny daily actions outperform all-or-nothing health plansHow to start reclaiming your time even if you have a packed scheduleWhy intentional time ownership creates space for healthier livingWe talk about:00:00 Why “I don’t have time” keeps women stuck02:30 The concept of setting apart time instead of finding time05:00 The power of the nine-minute focus method07:30 Quick healthy lunch strategies for busy days10:30 Why fueling your body improves productivity and focus12:30 Identifying distractions and how hunger impacts focus15:00 Boundaries, priorities, and owning your time18:00 The mindset shift from “I can’t” to “I don’t”21:30 Practical ways to reclaim nine minutes in your day27:30 Jennifer’s favorite quick meal and where to connect with herConnect with JenniferInstagram: https://www.instagram.com/jennifersise Website: https://www.jennifersise.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #TimeManagementForWomen #HealthyHabits #NutritionMindset #BusyWomenHealth #NineMinuteRule #ProductivityHabits #WomenOver40Health #SelfCareHabits #HealthyLifestyleTips #EatTheFood #HealthyHabitsForBusyWomen #BuildBetterHabits #NutritionForWomen #ConsistencyOverPerfection #HealthyLivingMadeSimple

If you keep telling yourself you’ll start on Monday, after vacation, or once life “calms down,” this episode is your interruption.In this solo episode of Eat the Fucking Food, Kristin Collins strips away the overwhelm around nutrition and answers the real question most women are silently asking: How do I actually start eating healthy without blowing up my whole life?This conversation is not about perfection, strict rules, or cutting out everything you love. It’s about momentum. It’s about sustainable health habits. And it’s about understanding that starting small is not weakness, it is strategy.Kristin shares the behind-the-scenes resistance she felt even recording this episode, and how that resistance mirrors what so many women experience when trying to change their nutrition. Instead of waiting for the “perfect time,” she lays out a simple, powerful framework for building healthier habits that last for decades, not just 30 days.If you’re overwhelmed by nutrition advice, stuck in all-or-nothing thinking, or exhausted by starting over, this episode will give you clarity and a practical place to begin.In this episode, you’ll discover:Why waiting for Monday keeps you stuck in diet mentalityHow to start eating healthy today without overhauling everythingThe power of choosing one small nutrition change at a timeWhy adding foods is more effective than immediately cutting them outHow to assess your current eating habits honestly, without judgmentWhy afternoon crashes may signal low carb intakeHow protein at breakfast stabilizes energy and hungerThe mindset shift from short-term dieting to lifelong healthWhy consistency over time beats perfection in the short termHow to build sustainable nutrition habits that support your next 30 to 40 yearsWe talk about:00:00 Why this needed to be a solo episode02:00 Resistance, procrastination, and why starting feels hard03:00 Stop waiting for Monday04:00 Getting honest about what you’re actually eating05:00 Choosing one small nutrition change06:00 Adding fruits and vegetables strategically07:00 Why protein at breakfast matters08:00 Add before you cut09:00 Making healthy living sustainable10:30 Consistency over perfection11:30 Why you don’t need to stop when things go off track12:30 The long game mindset13:00 When coaching and accountability help14:00 Who Game On Nutrition is forConnect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #HowToStartEatingHealthy #HealthyHabits #MidlifeNutrition #WomenOver40Health #SustainableWeightLoss #ProteinForWomen #AddBeforeYouCut #ConsistencyOverPerfection #EatTheFood #GameOnNutrition

If you are doing everything right and the scale still will not cooperate, this episode will feel like a deep exhale.For years, women have been taught that weight gain in midlife means one thing. Eat less. Try harder. Cut more calories. But during perimenopause and menopause, that advice often backfires.In this episode of Eat the Fucking Food, Kristin sits down with menopause and muscle specialist Mickee Stillman to unpack why maintenance calories may be the missing link for women over 40. Despite decades of experience in strength training and nutrition, Mickee found herself struggling through her own perimenopause transition, even while doing all the “right” things.Together, they break down why many women think they are eating enough when they are not, how hormone shifts impact hunger, energy, and the scale, and why learning your true maintenance range is essential before attempting any calorie deficit.This conversation is both science grounded and deeply practical. If you feel stuck, puffy, frustrated, or confused by what used to work but no longer does, this episode will help you understand what is really happening inside your midlife body and what to do next.In this episode, you’ll discover:Why maintenance calories in menopause are foundational for long term successHow perimenopause can disrupt results even when your habits are strongThe difference between perceived maintenance and true maintenanceWhy cutting calories too soon can stall your metabolism and progressHow consistency stabilizes energy, sleep, and recovery in midlifeWhat really causes overnight scale fluctuations in womenWhy muscle is one of the most important predictors of healthy agingHow to shift from short term dieting to long term body recompositionThe role of biofeedback in guiding nutrition decisionsWhy your metabolism is likely not brokenWe talk about:00:00 Why menopause can throw off even experienced women02:00 Mickee’s personal perimenopause experience05:30 Strength training and nutrition as the true foundation07:00 What do you want now versus what do you want most08:30 Why no one cuts before learning maintenance10:00 Building a structured nutrition blueprint13:00 Overshooting maintenance and metabolic adaptation15:00 Hunger signals when calories increase18:00 The menopause and muscle approach20:00 How slowly calories should increase22:00 Hormone fluctuations and trend line data24:00 Consistency versus weekend extremes26:00 Body recomposition and scale mindset work30:00 Using photos instead of obsessing over the scale33:00 Common causes of overnight weight spikes37:00 Favorite foods and closing thoughtsConnect with MickeeInstagram: https://www.instagram.com/sortafitmick/ Facebook: https://www.facebook.com/sortafitmick Website: https://www.epnutrition.co/mickeestillman Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MaintenanceCalories #MenopauseNutrition #WomenOver40 #MidlifeMetabolism #StopCuttingCalories #BodyRecomposition #HormoneHealth #ConsistencyOverPerfection #HealthyAging #EatTheFood

For decades, women have been told that if they just tried harder, they would finally “get it right.” Eat less. Work out more. Be more disciplined. Have more willpower.But what if willpower isn’t the problem at all?In this episode of Eat the Fucking Food, Kristin sits down with Dr. Kristine Gravino, licensed psychologist, integrative mental health specialist, and certified fitness and nutrition coach, to unpack why willpower is a myth and how mindset, not motivation, determines long-term success.With over 24 years of clinical experience, Dr. G explains why women repeat the same health patterns year after year, why all-or-nothing thinking sabotages progress, and why the “bare minimum” might be your most powerful tool for sustainable change.This conversation dives into nervous system regulation, identity shifts, emotional eating patterns, menopause mindset, and why trying harder keeps you stuck.If you’re a midlife woman who feels exhausted by dieting, frustrated by inconsistency, or ashamed that you “can’t stick to it,” this episode will change the way you see yourself and your health journey.In this episode, you’ll discover:Why willpower is not the reason you’re strugglingHow the brain protects you by pulling you back into old patternsThe psychology behind all-or-nothing thinkingWhy the bare minimum builds real consistencyHow identity work creates lasting health changesWhy habit change takes 6 months to 3 years, not 21 daysHow to recognize unconscious self-sabotage thoughtsThe connection between emotional eating, nervous system regulation, and stressWhy midlife women need to fuel, not restrictHow to break the cycle of “start over Monday”We talk about:00:00 Why willpower is a myth02:00 How women are conditioned to believe they just need to try harder04:00 All-or-nothing thinking and perfectionism05:30 The power of the “bare minimum” mindset07:00 Why women struggle to prioritize themselves10:00 Small habits and consistency over overhaul13:00 How long real behavior change actually takes18:00 Recognizing self-sabotage patterns20:00 Nervous system regulation and emotional eating23:00 Breaking cycles around food, wine, and stress relief24:30 Letting go of restrictive calorie mindsets in midlife27:00 Why western medicine still promotes “eat less, move more”Connect with Dr. KristineInstagram: https://www.instagram.com/drkgravinowellness Website: https://drkgravinowellness.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #WillpowerIsAMyth #MidlifeHealth #WomenOver40 #EmotionalEatingRecovery #SelfSabotagePatterns #MindsetShift #SustainableHealth #HormoneHealth #ConsistencyOverPerfection #EatTheFood

For many women, tracking food feels like punishment. A reminder of diet culture, restriction, and years spent trying to eat less instead of live more. But what if tracking wasn’t about control at all, and was actually the key to food freedom?In this episode of Eat the Fucking Food, Kristin Collins sits down with Laura Savino, founder of Elevated Pursuit Nutrition, to reframe tracking as a neutral, empowering tool. One that removes shame, takes emotion out of food decisions, and helps women finally understand how much they can eat to feel energized, strong, and consistent.Laura explains why most women don’t have a fat loss problem, they have a maintenance problem. They’ve never been taught how to eat enough, consistently, without swinging between restriction and overeating. This conversation breaks down why eating at maintenance is foundational, how data creates clarity instead of judgment, and why learning to fuel yourself is the most radical shift midlife women can make.If you’ve ever felt triggered by tracking, stuck in the cycle of dieting, or confused about why “nothing works anymore,” this episode offers a grounded, practical way forward.In this episode, you’ll discover:Why tracking food can create freedom instead of restrictionHow diet culture disconnects women from hunger and fullnessWhat maintenance calories actually are and why they matterWhy under-eating during the week leads to weekend overeatingHow data removes shame from nutrition decisionsWhat it means to eat enough to thrive, not just surviveWe talk about:00:00 Why tracking food feels scary01:00 Reframing tracking as a tool for thriving, not restriction02:00 Why women associate tracking with dieting and eating less03:00 Learning how much food you can eat, not how little04:30 Maintenance calories explained and why they’re misunderstood07:30 Under-eating during the week and weekend overeating cycles10:30 Why eating “healthy” can still leave you underfueled13:00 Using data to remove emotion, guilt, and shame from food16:30 High-satiety vs low-satiety eating and why it matters19:30 Why maintenance feels hard before it feels freeing22:30 Individual differences in hunger, fullness, and calorie needs25:30 Learning how to eat like an adult in a diet-obsessed culture28:30 How consistency, not restriction, creates long-term resultsConnect with LauraInstagram: https://www.instagram.com/yeungjeansWebsite: jeansy.redbubble.com Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #DietCultureRecovery #FoodFreedomJourney #AntiDiet #MidlifeWomen #EatEnough #MaintenanceMatters #WomenOver40Health #NutritionWithoutShame #BodyTrust #SustainableHealth

Midlife women were taught how to diet, not how to fuel themselves, and many are waking up to the cost. Chronic pain, fear around food, shrinking confidence, and bodies that feel fragile instead of capable are not personal failures, they are the result of decades of conditioning to be smaller.In this episode, Kristin Collins sits down with SJ Yeung, known as Jeannie, a 52-year-old strength athlete, artist, and midlife woman who chose to stop shrinking and start building a body that feels powerful, capable, and resilient.SJ shares her journey through diet culture, chronic pain, fibromyalgia, perimenopause, and fear-based nutrition messaging, and how strength training and eating enough changed not just her body, but her confidence, independence, and future. This conversation goes beyond workouts and macros and gets to the heart of what so many women are craving in midlife, energy, autonomy, joy, and the right to take up space.This episode is for women who are tired of being told to eat less, move smaller, and stay quiet, and are ready to build strength in their bodies and their lives.In this episode, you’ll discover:Why midlife women are choosing strength over shrinkingHow diet culture and fear-based nutrition messaging lead to chronic underfuelingThe connection between eating enough, muscle, confidence, and independenceWhy getting stronger changes how you move through the world, not just the gymHow fear of “getting bigger” keeps women stuck in weaker bodiesWhat it means to eat with joy instead of judgmentWhy strength training supports longevity, bone health, and future independenceHow reframing body size can unlock confidence and self-trustWhy food freedom in midlife is about capability, not controlThe mindset shift from surviving to thrivingWe talk about:00:00 Meet SJ and why this conversation matters02:00 Growing up in diet culture and the pressure to be smaller04:30 Chronic pain, fibromyalgia, and the search for healing07:30 Fear-based nutrition messaging and unintended underfueling10:30 Why eating less felt “healthy” but wasn’t sustainable13:00 Discovering strength training and choosing muscle over shrinking16:30 Confidence, independence, and feeling capable again19:30 The mental challenge of getting stronger in a culture that rewards small22:30 Longevity, bone health, and future-proofing your body25:30 Why joy belongs in food and movement28:30 Favorite foods, pleasure, and letting go of food fear30:30 Creativity, artistry, and reclaiming self-expression in midlifeConnect with SJInstagram: https://www.instagram.com/yeungjeansWebsite: jeansy.redbubble.com Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MidlifeStrength #FoodFreedom #AntiDiet #WomenOver40 #StrengthTraining #MidlifeHealth #Perimenopause #MenopauseHealth #Undereating #BodyConfidence #Longevity #HealthyAging #WomensHealth #MuscleOverSize

Midlife women have been taught how to diet, but not how to eat, and it’s costing them energy, strength, mood, sleep, and long-term health. In this episode of Eat the Fcking Food, Kristin Collins sits down with nutrition and fitness coach Le Bergen (20+ years in the space) to talk about what most women never hear out loud: you’re not failing, you’re under-fueled.Le breaks down why “eating the minimum” might help you survive, but it won’t help you thrive, especially as you age. Together, they reframe “performance” beyond the gym (think sleep, digestion, mood, focus, and daily stamina), and explain why chasing a smaller body often keeps women stuck in weaker bodies.You’ll learn how to start eating up to your needs without panic, why carbs got unfairly thrown into the “Butterfinger category,” how to use tracking as neutral data (not punishment), and a simple hand-portion method that meets you where you are. Then they close with the most joyful mic-drop imaginable: yes, eat the bun.In this episode, you’ll discover:Why eating up to your needs matters more as you age (thriving vs surviving)What “performance over size” really means for real life, not just workoutsHow under-fueling impacts muscle, brain bandwidth, organs, skin, and vitalityWhat to say to yourself when you’re scared to eat more (start small, chase actions)Why carbs affect mood and energy, and how restriction fuels the binge-restrict loopHow to “clean up the carb closet” without demonizing foodsA practical starting point: journaling as information (not a diary, not a confession)A simple hand-portion framework for meals (your hand, your body, your needs)Why the scale can lie, and why body composition matters more than a numberThe forever shift: stop looking for an end date, build a floor, not a finish lineWe talk about:00:00 Meet Le Bergen, why this convo matters01:00 The podcast name story, food fear, bananas and carrots02:00 Why eating up to your needs matters more in midlife03:00 Thriving vs surviving, muscle, brain power, organ function04:30 What to say when you’re scared to eat more (start with protein)07:30 Performance over size, what “performance” means in real life09:00 Carbs, mood, energy, blood sugar, and the binge-restrict loop14:00 The best place to start, journal first, use data, adjust timing17:00 Tracking without obsession, hand portions, meals in daylight22:00 The scale, body composition, muscle, metabolism, bone density26:00 Stop looking for the end, make the ceiling your floor27:30 Favorite meal, hamburger + fries + milkshake, eat the bunConnect with LeInstagram: https://www.instagram.com/le_bergin_/Facebook: https://www.facebook.com/fwtfl/ Podcast: https://lebergin.com/no-butt-serious-le-podcast/ Website: https://lebergin.com/ Connect with meInstagram: https://www.instagram.com/kristinrcollins/ YouTube: https://www.youtube.com/@kristin.collins Website: https://kristincollinshealthcoaching.com/ #MidlifeNutrition #Perimenopause #MenopauseHealth #Undereating #AntiDiet #WomensHealth #StrengthTraining #HormoneHealth #Metabolism #FoodFreedom

Welcome to Eat the F*cking Food, a podcast for midlife women who are done living under diet culture rules and ready to eat enough to actually thrive. Host Kristin Collins, a certified nutrition coach and menopause coaching specialist, shares why this show exists: women have learned how to diet, but not how to eat, and it’s leaving them underfed, overwhelmed, and afraid of basic foods.In this first episode, Kristin tells her story, how perimenopause hit, and how symptoms stacked up, sleep disruption, anxiety, libido changes, and digestion so slow it landed her in the emergency room. She opens up about the trap of restriction that “worked” aesthetically while her health markers got worse, and the turning point that changed everything, eating up to her needs, lifting weights, and learning that rest and recovery are part of health too.Kristin also previews what’s coming next: guests and conversations designed to put self-care back on the table, remove fear around food, and help women fuel their bodies so they can fuel their lives.In this episode, you’ll discover:Why this podcast exists, to challenge diet mentality and help women eat enough to thrive in midlifeThe moment the name was born, after hearing women ask “Are potatoes okay?” “Can I have a banana?” “Can I have carrots?”How perimenopause showed up, sleep disruption, anxiety, libido changes, digestion issuesThe “compliments trap,” getting rewarded for getting smaller while health markers declinedWhy one-size-fits-all diets can do damage, and why this show separates opinion from factThe shift to eating up to your needs, lifting weights, and respecting rest and recoveryA simple structure for consistency, three meals, a snack, sometimes two snacks for high-energy daysRemoving morality from food, banana, cookie, cocktail, informed choices without shameWhat’s coming next, strength-minded coaching, tracking without fear by treating it as data, real midlife stories, and mindset supportWe talk about:00:00 Welcome, and why diet nonsense ends here01:00 Food as self-care, eating enough to thrive (not drag through the day)01:35 The name story, “Are potatoes okay?” “Can I have a banana?”03:00 Perimenopause, symptoms and the “that’s just how it is” lie04:20 The emergency room moment, digestion slowed dramatically05:10 Detoxes, restriction, and the compliments trap06:45 The turning point, eating more, lifting, rest and recovery08:10 “Healthy doesn’t have to be so hard”08:45 The framework, meals, snacks, consistency, lifestyle09:30 Food neutrality, taking morality off your plate10:20 What’s next, guests on strength, tracking as data, real stories, mindsetConnect with meInstagram: https://www.instagram.com/kristinrcollins/YouTube: https://www.youtube.com/@kristin.collinsWebsite: https://kristincollinshealthcoaching.com/#MidlifeNutrition #Perimenopause #MenopauseHealth #Undereating #AntiDiet #WomensHealth #StrengthTraining #HormoneHealth #Metabolism #FoodFreedom

Stop dieting.Stop apologizing for hunger.Start eating like a woman who plans to be here for a long time.Eat the F*cking Food is a nutrition and mindset podcast for women who are exhausted by diet culture and confused by conflicting nutrition advice. If you’ve tried low carb, no carb, calorie counting, points, powders, or “starting over on Monday” and still feel tired, bloated, hormonal, or stuck, this show is for you.This podcast helps women understand how to eat enough, especially in midlife, by breaking down nutrition, metabolism, and hormones in a way that actually makes sense. We talk about why 1200 calories is never the answer, how chronic under eating impacts hormone health, gut health, digestion, sleep, and energy, and how to build a balanced plate without fear or food rules.Each week, we cover topics like diet myths, popular diets explained, intuitive eating foundations, blood work and lab results, bloating and gut health, GLP-1 medications and lifestyle support, and how to heal your relationship with food after years of dieting.You’ll hear from nutrition coaches, strength coaches, hormone experts, and women who believe strong is better than skinny, prioritize good health, and know that nourishment is not something you earn.This isn’t about weight loss at any cost.It’s about metabolic health, energy, hormone balance, and freedom around food.Subscribe for honest conversations about women’s nutrition, body image, hormone health, and learning how to actually eat.Your body isn’t broken. It’s underfed.Connect here: https://kristincollinshealthcoaching.com/ / https://www.instagram.com/kristinrcollins/