The No Food Rules Podcast

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New Year, No Diet [Part Two] Dec 27, 2022

Show notes

It's time to join the New Year, No Diet Challenge! https://nofoodrules.co/NewYearNoDietChallenge

Happy almost New Year! With a new year coming up quickly, it's time for New Year's resolutions, and that term either has you feeling exhilarated or stressed. So in this episode, we're talking a lot about resolutions and how we can actually make them work.

Did you know that only 4% of New Year's resolutions are actually achieved? With so many people giving up on their resolutions, the second Friday in January is actually called Quitter's Day! That's not very encouraging…

Now, don't feel bad if you want to set a goal because you totally can. It's okay to focus on being your healthiest and happiest self in 2023, but it's important to make sure we don't invite Diet Culture in. And that can be a struggle because this time of year, Diet Culture has its claws out in full force!

So today, we're honing in on five different things you can focus on in the new year. Not resolutions. Just things you can focus on. And to help get the ball rolling, there's a new challenge ready for you to start on January 2nd. It's called the New Year, No Diet Challenge and it is absolutely free and includes exclusive access to a 1-hour training session, the New Year, No Diet workbook, and 10 days of support. It's designed to help you ditch diets without freefalling into binges.

Let's make 2023 the year you finally feel in control around food and leave Quitter's Day for the quitters!

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links:

The New Year No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge

New Year, No Diet [Part One] Dec 20, 2022

Show notes

Introducing the New Year, No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge

2023 is almost here… and it's filled with so much promise. As January inches closer, perhaps some of you are dreaming of ditching your diet, but you're worried about losing control around food.

You want to live (and eat) differently, but the idea of having no food rules gives you major anxiety. Perhaps you've tried going diet free, but you ended up bingeing. Or maybe you're still trying to work up the courage to ditch your diet, and you could use some support from a trained mentor on your journey who has been where you are.

That's ME! I've been in your shoes. I've experienced the anxiety and stress of trying to ditch the diet culture.

And I can promise you, getting from where you are to where you want to be is NOT easy, but it IS possible.

So, how can you start the new year by kicking the diet to the curb and learning how to eat mindfully with a community of like-minded people on the same journey and training and insight from someone who has been where you are?

In this episode, I am sharing all the behind-the-scenes details about my FREE kick-off to 2023 New Year No Diet Challenge.

If you've been a follower for a while, you know my challenges not only include ALL the training and tools you need to get on the right path but also an inspiring community wrapped around you for support.

Speaking of support, during the show, I will be introducing you to a few of your NEW New Year, No Diet Besties: Brooke, Micaela, Amrita, Bailee, Julia, and Beth. You will hear from each of them in their own words about how the challenge helped them jump off the diet roller coaster, stop allowing food to control their lives, and FINALLY be free of all the diet culture garbage. Plus, listen in to hear their WINS along the way. I guarantee their words will inspire you.

Girl! I created this challenge for Y-O-U! I cannot wait to help you learn to ditch diets & stay in control around food and get your freakin' life back! But I only do this ONCE a year. So, sign up TODAY to reserve your spot. And stay tuned as next week I'll share part TWO of how to start your 2023 diet FREE!

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Why the Holiday Season = Weight Obsession? Dec 13, 2022

Show notes

But here's the truth, it's a false sense of control, AND it probably has nothing to do with your weight.

In this episode, I'm interrupting the diet culture nonsense blaring the "you're gonna gain holiday weight" message everywhere you look with evidence-supported facts. Hey, I'm a numbers girl who wants to cut through all the fluffy stuff to tell you how your body works so you can dump the food rules and give it what it needs.

We'll discuss why you might be more aware of your weight than usual right now and how fixating our thoughts on our eating sets us up to eat more.

Listen in as I drop a truth bomb about what factors play into our overall health. Plus, three things that might happen when you start your intuitive eating journey and some tools I use with SociEATy members to help you influence your health at the ground level.

The new year is looming, and weight is a big topic. What if things could be different for you in the new year? They can! Tune in to my next episode to hear what I'm cooking up so you can start the new year in January in control around food without a diet!

Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links:

Weight Gain During Intuitive Eating (Part 1) [feat. Megan Olson] https://podcasts.apple.com/us/podcast/weight-gain-during-intuitive-eating-part-1-feat-megan-olson/id1555103494?i=1000523755828

Weight Maintenance During Intuitive Eating (Part 2) [feat. Lily Tanner] https://podcasts.apple.com/us/podcast/weight-maintenance-during-intuitive-eating-part-2-feat/id1555103494?i=1000523892718

Weight Loss During Intuitive Eating (Part 3) [feat. Lisa Wagman & Vanessa Blais] https://podcasts.apple.com/us/podcast/weight-loss-during-intuitive-eating-part-3-feat-lisa/id1555103494?i=1000524050240

Your Guide to Intuitive Eating & Weight: https://nofoodrules.co/IEandWeight

Let's Get Personal [An Unfiltered Q & A] Dec 06, 2022

Show notes

Episode 100! Can you believe it?

I'm so thankful for all of my listeners. I don't take it lightly that you choose to give me your time each week and listen in.

Because you've all been so loyal in tuning into the show, I really wanted to do something fun and memorable for this milestone episode.

Whether you are a loyal listener who tunes in every week or you've just discovered the show, today I wanted to provide an opportunity for you to get to know me better and have a little fun along the way.

So, I opened my Instagram to questions, and let's just say you didn't hold back. You guys wanted all the juicy tidbits and a behind-the-scenes look at all the things.

For this special 100th episode, I decided to do an unfiltered Q & A of the most-asked listener questions about me.

Today I'm answering your questions directly and sharing everything from how I met my husband, Joe, my educational and vocational background, the spur-of-the-moment decision that led to us finding our furry family member, Theo, to what my family REALLY thinks of what I do now.

I'm sharing some transparency about everything, from my negative body image thoughts (YES, I have them) and how I deal with them to whether (or not) my husband and I are going to be starting a family.

I'm peeling back the curtain on my struggle with bulimia and how my greatest fear became the motivational catalyst I needed to help me recover and inspired my work today.

So, let's get to dishing!

Trigger warning: I talk about my history with an eating disorder. I will also talk about having/not having kids and that choice. If these are not topics you feel you can listen to or talk about right now, that is okay. Feel free to skip this episode.

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join

Episode Links:

Everything Enneagram! How It Helps You Discover YOU [feat. Abbey Howe] https://podcasts.apple.com/us/podcast/everything-enneagram-how-it-helps-you-discover-you/id1555103494?i=1000586241876

The Chocolate Cake Incident… https://podcasts.apple.com/us/podcast/the-chocolate-cake-incident/id1555103494?i=1000567238996

Can we talk about body grief? [feat. Brianna Campos] Nov 29, 2022

Show notes

We talk a lot about body image, but do we really know what it is? It's a tough question because a lot of us might have been "sitting in the suck" for so long that it's hard not to have a negative bias about body image when we look at ourselves in the mirror.

Simply put, "sitting in the suck" sucks. So what can we do about it?

You guys, you're in for a real treat with this episode. I've been such a long-time follower of my guest, Brianna (Bri) Campos, LPC. I'm always directing people to her Instagram account.

Bri is a licensed mental health counselor based in New Jersey. She is a body image educator and the founder of Body Image With Bri where she is passionate about all things body image and practices through the lenses of Health at Every Size® and Intuitive Eating—she is going to be one of your new favorite accounts, I can already tell! Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.

In this episode, we'll get to know everything about this die-hard Jersey girl's approach to the body-image conversation. We'll chat about body grief, what it means, and why it's more like an archaeological dig instead of a journey, when to confront friends and family about body health, addressing medical fat phobia in the healthcare system, and more!

So throw on your favorite cheetah print jacket and let's dig ourselves out of the suck!

5 Step Guide Ad: FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide

Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Follow Brianna On: Instagram: @bodyimagewithbri

Episode Links:

Medical Fat Phobia: https://podcasts.apple.com/us/podcast/medical-fatphobia-with-ragen-chastain/id1514443684?i=1000559305633

Healing the Medical Narrative: https://podcasts.apple.com/us/podcast/healing-the-medical-narrative/id1514443684?i=1000559323662

5 Tips For TRULY Healthy Holiday Eating [Guilt Free!] Nov 22, 2022

Show notes

All right, you guys, it's that time again. Sleigh bells are ringing, the kitchen foods are cooking, and Keto Karen stands before you at the dessert table in her trendy low-cut jeans talking about her new fad diet she's losing so much weight on. (We all have a Keto Karen in our family!)

That can only mean one thing: it's the holiday season! This is the time of year many folks on their food journeys can have a difficult time navigating. There are different foods, different atmospheres, different dynamics, and different stressors; there are so many things that don't happen in the same way throughout the rest of the year that it's no wonder why this time of year can feel so hard.

But here's the deal, you guys, it's normal for it to be hard every time we encounter a new experience. It doesn't mean you're doing anything wrong, it's just different.

That's what I wanted to talk about today. We're going to talk all about the top 5 tips on how to have a truly healthy (and guilt-free) holiday season. So let's get to work on our diet culture suit of armor and focus on the physical, biological, and mental preparations so we can enjoy the gooey goodness and chips without falling off the path of our food journey.

And don't worry about taking notes, I did that for you already and linked them in the show notes!

Free Healthy Holiday Eating Tips Download: https://nofoodrules.co/HealthyHolidayEating

Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules

Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links: Get the free ebook here: https://nofoodrules.co/HealthyHolidayEating

Colleen's thoughts on cyclical trends: https://www.instagram.com/p/CkrDwkLJzaD/

Everything Enneagram! How It Helps You Discover YOU [feat. Abbey Howe] Nov 15, 2022

Show notes

Have you ever wondered why we come home after a long day at work and binge an entire season of Gilmore Girls? Sure, we have to give kudos to the show for being amazing, but that doesn't explain our own need to unwind.

It turns out the reasons why we do things aren't always the same even if the outcomes are.

As many of you who follow me on social media have probably guessed, I've been digging more into Enneagrams lately. (It turns out, I'm a Type 3: Achiever, who'da thunk it?)

Many of you have asked me more about Enneagrams and are wondering why it's beneficial, so today I'm happy to sit virtually with one of my more recent Instagram follows, Abbey Howe. Because many in my audience specifically deal with disordered eating and dieting, I wanted to bring Abbey onto the podcast so we might learn more about how knowing our Enneagram numbers might play into our motivations around our food goals.

You can do all of the work on the food side of things, but you have to understand why you started your food journey in the first place. You are getting something from your disordered eating that you feel like you need. It's filling a void, and I think that understanding your Enneagram number can help guide you to what is that void.

So who is this Abbey gal, you might ask? Abbey Howe is a Certified Enneagram Coach with the goal of helping you discover YOU! She uses the Enneagram to deepen relationships with herself and others and she hopes to share that with her community as well.

We'll learn what an Enneagram is, why it's important to know your Enneagram number, how it compares to other types of tests, and more!

Everyone has a number, so listen in and learn more about how an Enneagram can help you discover YOU!

5 Step Guide Ad

FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links:

Get Your Free Typing Guide! https://adept-author-914.ck.page/eb4856d84f

Book: The Road Back To You https://www.amazon.com/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190/

Book: The Honest Enneagram https://www.amazon.com/Honest-Enneagram-Sarajane-Case/dp/1524854026/

Follow Abbey Howe

Instagram: https://www.instagram.com/Enneagramwithabbey/

Facebook: https://www.facebook.com/Enneagramwithabbey/

TikTok: https://www.tiktok.com/@abbey_howe

Why You Need To Start Journaling (& How) Nov 08, 2022

Show notes

What do Target, journaling, and tater tot casseroles have in common? They're all life-changing, of course!

Today, I wanted to do something a little bit different for this episode. This time around, we'll try something a little more timely, casual, and chatty. I don't know about you, but I love listening to podcasts that are a bit more casual. Be sure to let me know what you think!

We'll start with a short "timely talk about a timely topic". That's right, let's go full Midwest and talk about chowing down on a delicious tater tot casserole! It's so freaking delicious, you guys, I love it so much! But alas, all good things and dinners must end, and that's the point of my timely topic today: The sadness of saying "enough."

Then we'll move on to the real meat and tater tots of the conversation: journaling. I talk about this all the time with members, journaling is life-changing, even if it's literally just writing things down.

But what is journaling beyond that? Why should someone want to journal in the first place? How do you get started? I'm going to answer these questions with my own experiences and stories, and as every good story starts…we'll start it with a trip to Target! (Seriously, what bad stories start with a trip to Target?)

We'll talk about all the things you need to know about journaling and give you very tangible steps for how to get into it. It may not seem very exciting at first, but let's see if I can change your mind after listening to this episode. I might even read an excerpt or two from my own journal!

Episode Sponsor:

Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links:

Why [& How!] I Cut Back On Caffeine Without Any Withdrawal https://www.youtube.com/watch?v=Cqlken-Dhzw

All About ADHD [feat. Becca King] Nov 01, 2022

Show notes

I'm a big fidgeter. You'd never know it, but I have one of those pop-it balls that I put to good use on calls. That pop-pop-pop…you guys, it's just a great way to channel some energy, ya know? Hey, I struggle with normal human things too!

And here's the deal, there are a lot of normal humans out there that are in the same boat. Maybe they tap their feet under their desk to keep their focus on what they should be focusing on. Maybe they get hyper-focused on tasks and forget to eat all day, or maybe they get really bored and just start snacking and snacking.

Sound familiar?

You guys, I'm really excited about today's topic because like my pop-it ball this topic is one that has been "popping up" so much lately, it's ADHD. In this episode, I have my ADHD guru—my go-to gal—Becca King.

So who is this Becca gal?

Becca King is a Registered Dietitian Nutritionist from Charlotte, North Carolina. As an adult with ADHD who struggled for years with disordered eating, Becca is passionate about helping other adults with ADHD who struggle with binge eating, chronic dieting, and body image issues find food freedom and improve their self-esteem. She uses the Principles of Intuitive Eating and a weight-inclusive approach to nutrition for ADHD in her virtual practice.

I think this episode is going to be really valuable whether you struggle with ADHD personally or not. We'll cover what ADHD is in grown-up terms, why women often get misdiagnosed (or diagnosed late), what to do to get it under control, the relationship between ADHD and food, and more!

You'll love her, I know it. So no more need to linger, let's pop on over to the interview with Becca!

Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/

Follow Colleen On:

Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Adapting Intuitive Eating for Neurodivergent People: https://www.rdsforneurodiversity.com/blog/adapting-intuitive-eating-for-neurodivergent-people

Follow Becca On:

Website: https://adhdnutritionistllc.com/

Instagram: https://www.instagram.com/adhd.nutritionist/

The 5 Unskippable Steps to No Food Rules Oct 25, 2022

Show notes

It's time we address the elephant in the room, specifically the cake and the chocolates and the popcorn sitting in the pantry luring us in with those sweet smells of deliciousness. But then, PING, the mental notification from diet culture reminds us to walk away and go back to eating our celery sticks.

But you guys, the issue isn't with avoiding all of that carby goodness in the pantry, and in this episode, we're literally going to break down why. This episode is literally going to be a step-by-step guide for those of you wanting to work on your relationship with food, learn to eat more intuitively, and get out of the grasp of diet culture.

And better yet, this episode is super actionable, I wanted to lay it all out for you. I am going to give you the exact 5 steps you need to become an intuitive eater. Are these steps super sexy? Probably not, but they're sustainable and they're exactly what you need.

I'm so happy you all are joining me on this episode, I'm literally talking with my hands, that's how excited I am! This one's a big deal. These steps are everything I wish I would have known when I was first starting out on my food journey.

Don't forget - if you know someone who is going through their own intuitive eating journey, if they don't know what it is, whether they are your cheerleader or not, send this episode to them. No matter who they are, everyone is special! But, no one is so special that they're the one person that this framework will not work for. It's flexible to everyone and to what everyone needs.

And don't forget, we have all of the notes for this episode already written out for you in the resources below. So download those notes and be ready to pause this episode between each step, we're going to take out diet culture one step at a time!

Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/

Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/

YouTube: https://www.youtube.com/c/ColleenChristensen/

TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Episode Links: FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide

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