Don&#8217;t Salt My Game | With Laura Thomas, PhD

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Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Paige Smathers - Instagram Website Podcast

Resources Mentioned: Weight Inclusive Guides: https://gumroad.com/lcie

Ep 131 - How To Just Eat It - Chapter 10 - Intuitive Movement, Part 2 Feb 09, 2021

Show notes

In today's episode, I'm talking to Jake Gifford, a personal trainer and doctoral researcher at Brunel University London whose aim is to reframe fitness and what it means to move our bodies. In this episode, we're talking about the bigger-picture and socio-political considerations that often get left out of the conversations about movement.

In this episode we talk about:

How a lot of public health rhetorics around moving our bodies make oversimplified recommendations
Healthism
Some of the problematic discourse around how exercise is described e.g. "exercise is medicine"
Looking at the bigger picture of movement
Factors that could stop an individual from engaging in movement
Hierarchies of exercise - and why they're problematic
How to make movement more inclusive
Issues with movement being associated with morality
Structural and social determinants of health

Jake talks us through how movement has historically been associated with moral righteousness and personal responsibility; as well what we can do to shift the narrative so ensure it becomes more inclusive and accessible.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Jake Gifford - Instagram

Previous episode with Jake: http://www.laurathomasphd.co.uk/podcast/ep-jake-gifford/

Podcast episode with Dr. Oli Williams: http://www.laurathomasphd.co.uk/podcast/oli/

Ep 130 - How To Just Eat It - Chapter 10 - Intuitive Movement, Part 1 Feb 05, 2021

Show notes

In today's episode I'm talking to Tally Rye. Tally is a London-based Personal Trainer and Content Creator, who specialises in weight-inclusive, non-diet fitness. She is also the Author of the book 'Train Happy' and hosts the 'Train Happy' podcast. In this episode we're talking in-depth about all of the principles of Intuitive Movement. Tally shares her experience and advice on how we can reframe exercise in a way that feels good for us, rather than it feeling like a punishment.

In this episode we talk about:

The principles of Intuitive Movement
Reframing the way we think about exercise
Ways movement can be a tool for self-care
The problem with fitness watches/trackers
How diet culture has co-opted mainstream fitness
Why we might have a complicated relationship with movement

Tally shares how one of the biggest benefits of Intuitive Movement is regaining valuable headspace that has been lost to diet culture; through numbers or counting or "rules", and how we can channel that back into the really meaningful parts of our lives.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Tally Rye - Instagram Website Book/Podcast

Ep 129 - How To Just Eat It - Chapter 9: Feeling Your Fullness Feb 02, 2021

Show notes

In today's episode, Laura gives us the run down of Chapter 9 of How to Just Eat It - Feeling your Fullness. Laura gives some useful tips on how we can reframe our negative thoughts when we start to feel uncomfortable with feelings of fullness, as well as why 'what I eat in a day videos' need to get to fuck!

In this episode we talk about:

Feelings of fullness
How Diet Culture has distorted our idea of how much food we really need
Why 'what I eat in a day' videos are problematic
How we can reframe fear mongering language around feelings of fullness
Tips on what to do when struggling with feelings of fullness

Laura explains how learning about fullness is a process and something that we don't need to get 'perfect' every time. She reiterates that throughout this journey, self-kindness and compassion are key.

Get your copy of How To Just Eat It!

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Instagram Twitter Website

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Laura's Information:

Ep 128 - How To Just Eat It - Chapter 8: Mindful Eating and Finding Pleasure in Food Jan 29, 2021

Show notes

In today's episode I'm talking to Jenna Hollenstein (MS, RDN, CDN). Jenna is an anti-diet dietitian who helps heal disordered eating using a combination of Intuitive Eating, mindfulness techniques, and meditation to help her clients move toward greater peace, health, and wellness. In this episode we're talking about why the pursuit of weight loss is antithetical to Mindful Eating & Intuitive Eating, what Mindful Eating actually is (and what it isn't) and how you can start to practice it in your daily life.

In this episode we talk about:

How Diet Culture has co opted Mindful Eating
Why Mindfulness practice and weight loss are incompatible
What Mindfulness really is
Acknowledging our thoughts in the moment
Meditation
Breath awareness
Regaining trust in our own bodies
Is your desire to be vegan coming from a place of control or compassion

Jenna shares her experience, expertise and advice on how to incorporate Mindfulness into our daily lives to help support our Intuitive Eating practices.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Jenna Hollenstein - Instagram Website Twitter Book

Resources Mentioned:

Jenna's website: https://jennahollenstein.com/

The Open Heart Project: https://openheartproject.com/

DSMG episode with Fiona Sutherland: Ep 121 - How To Just Eat It - Chapter 1: Your Intuitive Eating Toolkit

Ep 127 - How To Just Eat It: Chapter 7 - Neutralising the Inner Food Critic Jan 26, 2021

Show notes

In today's episode I'm talking to Devinia Noel, a cognitive behavioural therapist and certified intuitive eating counsellor. In this episode we're talking about unhelpful thinking styles that show up when we're working through the intuitive eating process, how we can recognise them and how we can begin to shift them towards more flexible ways of thinking.

In this episode we talk about:

Black and white, all-or-nothing thinking
Mental filters
Catastrophization
Emotional reasoning
Jumping to conclusions
Compare and despair
Labelling
Should and must statements

Dee shares how we can notice when unhelpful thinking styles show up and how we can begin to reframe them towards thinking patterns that move us away from diet mentality and towards self-compassion.

Finally catch another definition for your glossary on page 35/36 of HTJEI - this time from Eliza Khinsoe on 'healthism'.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Devinia Noel - Instagram Website

Eliza Khinsoe - Instagram Twitter Website

Ep. 126 - How To Just Eat It: Chapter 6 - Letting go of food rules Jan 22, 2021

Show notes

In today's episode I'm talking to Dalina Soto, a Registered Dietitian who specialises in intuitive eating and helping people break free from chronic dieting and food rules. In this episode we're talking about fears people have when they embark on intuitive eating and letting go of food rules, plus unpacking some of the most common food rules we hear in our nutrition practices.

In this episode we talk about:

Common fears people have about Intuitive Eating like:

"I'll never stop eating! )
"What if I gain weight"
"I can't control myself"
"I will only eat unhealthy foods"

And how we can work through them.

Plus we unpack common food rules people have like:

Not allowed to eat anything that isn't 'clean'
Can't eat more than one type of carb in a meal
I can't have a snack unless I workout
No food after X time at night
Can't have dessert in the house

Plus Dalina's best advice for people who are struggling to let go of food rules

Finally catch another definition for your glossary on page 35/36 of HTJEI - this time from Steph Yeboah

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Dalina Soto- Instagram Twitter Website

Steph Yeboah - Instagram Twitter Website

Ep. 125 How To Just Eat It: Chapter 5 - Understanding Emotional Eating Jan 19, 2021

Show notes

In today's episode I'm talking to Jess Sprengle, a therapist specialising in disordered eating and eating disorders, who is perhaps best known for her Meme Mondays on her Instagram account @thecrankytherapist. In this episode we're talking about emotional eating and how we can come to understand it from a more compassionate perspective.

In this episode we talk about:

An eating disorder therapist's take on emotional eating
Why we can't divorce our emotions from eating
Differentiating emotional hunger and hunger due to restriction of food
How restriction can show up in different areas of our lives
Tapping into our emotional coping toolkit (and how to reinforce the one we already have)
And loads more mic drop moments!

Plus catch another definition for your glossary on page 35/36 of HTJEI - this time from anti-diet dietitian Christy Harrison.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Jess Sprengle - Instagram Twitter Website

Christy Harrison - Instagram Twitter Website

Ep 124 - How To Just Eat It: Chapter 4 - Body Compassion Jan 15, 2021

Show notes

In today's episode I'm talking to Nicola Haggett, a Body Trust provider and Intuitive Eating counsellor. In this episode we're talking all about the concept of embodiment as a tool to help us feel more connected to our bodies.

In this episode we talk about:

How writing our body story can be an act of reclaiming the narrative of our bodies
What exactly embodiment is and how we can find examples of it in our lives (babies, kids, cats!)
The difference between embodiment and more 'performative' or 'hustle' self-care
How embodiment can help us feel connected to our bodies without necessarily 'loving' or feeling 'positive' about them.
Reclaiming pleasure, appetite, autonomy and more.
Finding spaces that feel safe to reconnect with your body.

There's also a brilliant definition of The Social Determinants of Health from Jake Gifford for your glossary on page 35/36 of HTJEI. Watch out for a whole episode of Jake later in the series.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping

Edited by Bea Duncan - @beaduncan_

Find me on social media: Instagram Twitter

Work with my team at The London Centre for Intuitive Eating

Guest Information:

Nicola Haggett- Instagram Twitter Website

Jake Gifford - Instagram Twitter Website

Ep 123 How To Just Eat It: Chapter 3 - Getting to Know Hunger Jan 12, 2021

Show notes

Welcome to this special series of Don't Salt My Game celebrating the release of my new book (out now!) How to Just Eat It. For the next several weeks, I'll be posting two new episodes of the podcast (Tuesdays and Fridays) that correspond with a chapter of the book to help you take your learning further and deepen your intuitive eating practice. Episode 4 of this series will drop on Friday 15th Jan!

In today's episode I'm talking to Olimata Taal, the newest member of the LCIE team and creator behind the Instagram account @wellwitholi. In this episode we're talking all about learning to honour your hunger.

In this episode we talk about:

How diet culture teaches us to be distrustful and fearful of our bodies
How ignoring our hunger is a form of self-neglect
The problem with what I eat in a day videos and comparing what we eat with other people
What to do if you feel hungry soon after you've had a meal or snack
The difference between fullness and satisfaction
Treating yourself with love and compassion when things feel difficult
The role of racism in making us feel less than and second guessing our choices around food and our body

I'm also sharing a visualisation technique to help you get more in touch with your signals around hunger and satisfaction

Finally Jess Sprengle is here to tell us the difference between disordered eating and eating disorders.

Get your copy of How To Just Eat It!

Australia

Worldwide with free shipping