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The No Food Rules Podcast — Health & Fitness
The No Food Rules Podcast

Are you sick of dieting and want to learn to find food freedom? Do you dream about the day you can stop obsessing over food? Are you done playing the comparison game and wish you could just love your body already?

Well, you’re in the right place.

The SociEATy podcast is hosted by Registered Dietitian and food freedom expert, Colleen Christensen. Colleen ditched dieting for good and became an intuitive eater after years of being controlled by food rules and restrictions. Now, she is dedicated to teaching others the exact steps she took to find food freedom.

Each week, Colleen serves up raw, real and honest conversations about things like binge eating, restricting food, over-exercising, calorie counting, body image and more, so you can learn to eat the foods that you want, when you want, without guilt, stress or anxiety.

Get ready to think about food less and start living your life more. The SociEATy is the last health and wellness community you’ll ever need!

To find out more visit www.thesocieatymembership.com

Copyright: © 2021 The SociEATy's Podcast All Rights Reserved

Latest Episodes:

I'm Geeking Out About These Behavior Change Strategies [Here's What I've Learned] May 09, 2023

Show notes

All habits or behaviors benefit you in some way and are either effective or NOT! So how can you effectively create new habits and behaviors that align with YOUR goals and values and then make sure they stick?

In this episode of "The No Food Rules" podcast, I share some valuable tips and strategies that have helped me make positive changes using techniques that can be applied in ANY area of your life!

Drawing on insights from books such as "Atomic Habits" by James Clear and "How to Change" by Katie Milkman (*trigger warning: both mention weight loss but had such incredible takeaways otherwise that I just can't gatekeep them!), I'll be sharing practical advice infused with examples from my own life that have helped me transform my habits for the better.

Listen in to discover how powerful methods like gateway habits, temptation bundling, and the two-minute rule can help YOU make positive changes and bring new habits and behaviors to life.

Key Takeaways:

"It's not a lack of motivation. It's a lack of clarity" — the REAL reason many people struggle to make positive changes in their lives and what to do to improve YOUR chances for success.
Why the two-minute rule (baby steps, people!) is more effective than trying to make significant changes all at once. How to use "temptation bundling" to maximize enjoyment while building discipline.
How to use "gateway habits" to create long-term change.
The art of choosing between two discomforts (helps to avoid backsliding back into your old habits).
The power of a single plate: how to use decisive moments to help you be more mindful.
Why fixing inputs may be more effective than changing goals.

Links:

→ Join The No Food Rules SociEATy←

Episode Links:

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

How to Change: The Science of Getting from Where You Are to Where You Want to Be

Follow Colleen On:

Cultivating a Comfy Closet: A Mindful Approach to Building a Wardrobe That Works May 02, 2023

Show notes

Are you looking to switch up your wardrobe for spring, but you're feeling frustrated with shopping for clothes that fit? In this episode of "The No Food Rules" podcast, Colleen and Nicole have got you covered with tips on building a comfortable and functional wardrobe, organizing your closet, finding clothes that fit, and avoiding impulse buying.

But the conversation doesn't stop there! We also delve into the importance of prioritizing self-care, addressing YOUR basic needs before striving to be productive, postpartum exercise (and why it's okay to take a break), and avoiding pitfalls like emotional eating and shopping through social media detoxes and decluttering.

Listen in for advice on how to cultivate a more mindful approach to building your wardrobe and prioritizing your self-care through practical tips and expert advice.

Key Takeaways:

The essential (ongoing) components to building a comfortable and functional wardrobe.
How to make it easier to find what you need—tips for organizing your closet to make it work for you.
How to avoid impulse buying by honing in on key pieces that fit your personal style and work for your lifestyle.
We LOVE online shopping—but there can be pitfalls—how to make it work for YOU.
How to stop a bad body image day in its tracks—steps to take to be sure you only have pieces you love to wear and feel fabulous in.
Check your motivation—how to avoid feeling pressured to "bounce back" when approaching postpartum exercise.
How prioritizing self-care can help you break through your creative funk!
How detoxing from social media and decluttering can help you sidestep common pitfalls like comparison and emotional shopping.

Links:

Join The SociEATy!

Follow Colleen On: Instagram @no.food.rules YouTube - Colleen Christensen TikTok @no.food.rules

7 Wellness Trends I'm Actually Obsessed With Apr 25, 2023

Show notes

Join Colleen in this FUN episode of "The No Food Rules" podcast as she shares her current wellness obsessions and easy-to-implement changes for big improvements in your overall health and well-being.

Discover her 7 tried-and-loved wellness trends for improved digestion, lower risk of chronic disease, better mental health, quality sleep, stress and anxiety management, and even help with puffy eyes.

Plus, get tips on scheduling medical appointments, prioritizing workload, and the benefit of regular check-ins to reduce feelings of overwhelm. Tune in to learn how to implement these wellness trends effectively to start making positive changes toward a healthier and happier YOU!

Key Takeaways:

Discover the benefits of incorporating more plant-based meals into your diet, including improved digestion and lower risk of chronic disease.
Learn how a simple change in your work setup can boost your energy, focus, and overall health.
Find out how journaling can improve your mental health—even if you're not a natural writer.
Get insights on how CBD can be a helpful tool for managing stress and anxiety and how to find a high-quality brand you can trust.
Discover the potential benefits of collagen supplementation for joint and ligament health and how to choose the right product for you.
Learn about Guasha, a traditional Chinese healing method that may help with puffy eyes.
Find out how unplugging from social media in the evening can improve your sleep and mental well-being.
Reaping the benefits—why you need to take into account your personal circumstances before implementing any trend and how to start small to create healthy habits that last.

Links:

→ Free 1 Week Binge Free Intuitive Eating Plan ←

Episode Links:

HAES health sheets

Journaling Podcast Episode: Why You Need To Start Journaling (& How)

CBD Podcast Episode: How CBD Works [feat. Maia Reed of Equilibria]

EQ Discount Code: NOFOODRULES

Collagen Reel: Should You Take Collagen Peptides

Follow Colleen On:

Instagram @no.food.rules

YouTube - Colleen Christensen

TikTok @no.food.rules

Surviving the Breastfeeding Hungries + Other Struggles Apr 18, 2023

Show notes

In this episode of "The No Food Rules" podcast, join Colleen and Nicole as they dive into a deep conversation about the challenges that come with postpartum and breastfeeding.

From the stress and anxiety that can arise to managing changes in your body and eating habits, they explore it all while addressing important questions such as whether it's okay to start intuitive eating while breastfeeding and how to navigate changes in your body and your eating habits. Plus, the impact of diet culture even years after you've stopped dieting.

Then listen in as they lighten things up with some BTS by two dieticians about their love for home renovation projects and their favorite Ikea hacks and snacks.

Key Takeaways:

Why recognizing the emotional struggles of breastfeeding is crucial.
Society's pressure that breast is best—how outside influences can pressure you into breastfeeding and why you must decide what works for YOU.
Intuitive eating while breastfeeding—how to listen to your body and honor your hunger, especially during the first few months.
The emotional side of breastfeeding: how building a supportive community can help ensure success.
What's best for mom IS best for baby!

Links:

Join The SociEATy!

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

Limited Time Food Freedom Fast Track Apr 13, 2023

Show notes

IMPORTANT PSA!

Join The SociEATy before 8pm on Monday, April 17th and get over $8,000 worth of materials, support, guidance, and advice for just $25! Right now you can get an extra 3 coaching calls ($750 value) FREE!

If you're wanting to speed up your intuitive eating journey by getting expert guidance at a fraction of the price then now is the time to join!

LEARN MORE + JOIN HERE → https://nofoodrules.co/3KzO8Ck

How to FINALLY Stop the Food Obsession for Good Apr 11, 2023

Show notes

LAST CHANCE! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://nofoodrules.co/3m2nfOd

Join Colleen in this episode of "The No Food Rules" podcast as she talks to Courtney, a member of the SociEATy, about her journey to becoming an intuitive eater.

Courtney shares valuable insights on overcoming the fear of losing control around food and how the community support of the SociEATy helped her FINALLY break free from the restrictions of diet culture.

Becoming an intuitive eater requires self-awareness, reflection, and patience. Tune in to Courtney's story for valuable insights and tips on navigating the challenges and inspiration for your intuitive eating journey!

Have you tried ALL the Things but your struggling to achieve your health and wellness goals? I created the SociEATy to help people just like you succeed on their intuitive eating journey. Join the webinar today and let us help you make progress on your intuitive eating journey, just like we did for Courtney!

Key Takeaways:

Letting go of food rules and restrictions is scary—BUT it's the first step towards finding food freedom and a healthier relationship with food.
There's no one-size fits all approach to intuitive eating. Why it's essential to find what works best for YOU.
Baby steps are okay. Why it's important to sidestep the pressure to do everything at once.
Joining a like-minded community can help you stay on course—how joining the SociEATy helped Courtney unlock intuitive eating success.

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 Weight Actually Does Matter Apr 04, 2023

Show notes

FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://nofoodrules.co/40uAmGS

In this episode of "The No Food Rules" podcast, Colleen and Nicole debunk common misconceptions surrounding the Health at Every Size movement and discuss the importance of weight in relation to health.

Discover the truth about Health at Every Size and learn why taking small steps towards becoming an intuitive eater and focusing on changing the behaviors causing undesirable outcomes is the key to making sustainable changes that last!

Listen in also for a casual chat and some BTS wisdom from two dietitians covering a range of topics, including chunking down tasks and addressing food cravings and sleeping habits. Plus, why it's essential to relearn how to listen to your body to find your best weight.

Remember to sign up for the upcoming training on April 11th if you want to learn more about the science behind weight and how to find YOUR best weight for optimal health.

Key Takeaways:

Discover what Health at Every Size really means.
You eat an elephant one bite at a time—why taking small steps towards becoming an intuitive eater is the key to making sustainable changes that last?
How our society's obsession with diet culture, thinness, and fatphobia can hinder your intuitive eating journey.
Weight is a byproduct of behavior: Why it's essential to focus on the behaviors causing undesirable outcomes rather than the weight itself.
The KEY to unlocking an equilibrium within your body so you can ENJOY the foods and activities that make you feel good.

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

I'm Finally Sharing my IE Weight Gain Story Mar 28, 2023

Show notes

FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://go.colleenchristensennutrition.com/best-weight-training/

Starting out on your intuitive eating (IE) journey can be uncomfortable on many levels, but it doesn't have to be. In this episode of "The No Food Rules" podcast, Colleen discusses one of the biggest obstacles on your intuitive eating journey: the fear of the unknown.

She'll share her own story of starting her intuitive eating journey "whole ham" without a plan and the struggles she faced with weight gain, physical challenges, and even bulimia that almost sent her back to dieting!

Listen in as Colleen shares the importance of biological reconditioning plus practical tips for anyone starting their intuitive eating journey (or struggling with it) to get past their fear, veer around obstacles, and stay on track towards a healthy relationship with food.

And don't forget the free training on how to find your best weight with IE is coming on April 11th. Sign up NOW!

Key Takeaways:

Anxiety as a superpower: Understanding when it helps and when it doesn't!
The 1st thing you need to do when starting your IE journey.
My bumpy road to my healthiest weight.
Why the oversimplified eat the donuts, eat the cookies, but love your body at the same time isn't enough.
Body image before food—why I address it first when working with clients.
Avoiding the mental tug of war: How to begin your IE journey without feeling out of control.
No weight, no problem: Why it's okay to ask for no weight at the doctor.
Love your body! I do (but every day—heck no!) how you can get there without the ALL-or-nothing mindset that derails so many of us.

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

Diet's DO work… Until They Don't: The Science Behind the Struggle Mar 21, 2023

Show notes

FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://go.colleenchristensennutrition.com/best-weight-training/

Today, Colleen and Nicole are tackling the complex and often conflicting messages about weight loss and health. We'll explore the difficulties of sustaining weight loss, from the impact of weight setpoints to the bodily changes that make weight maintenance challenging, and why it's crucial to find a non-diet-y middle ground where you can break food rules, care for your health, and find YOUR body's best weight.

Tune in for a casual chat with two dietitians about rewiring your brain to overcome negative thoughts, comparison and judgment in the gym, and the importance of meeting our basic human needs as a foundation for productivity and overall well-being.

Plus, don't forget to sign up for the upcoming training on April 11th on "How to Find Your Best Weight as an Intuitive Eater."

Key Takeaways:

Diets CAN result in weight loss, BUT…—we'll delve into the challenges of maintaining weight loss beyond the body's natural set point.
End the blame game—the importance of understanding the physiological changes that occur during weight loss and how to address them, so you don't blame yourself for the challenges that crop up in maintenance.
The myth that fat equals ugly—how the media's portrayal of fatness has influenced society's attitudes and beliefs about body image.
Why weight really DOES matter—hang in with Colleen as she walks you through the misconceptions behind the Health at Every Size framework.
Why it's crucial to find your setpoint weight by honoring your hunger and fullness cues and how No Food Rules can help.

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

Scottsdale Recap: The Fun and Food From Our 3-Day Escape Mar 14, 2023

Show notes

In this episode of "The No Food Rules" podcast, Colleen takes us on a journey through her recent trip to Scottsdale, offering insider tips for planning your next short and sweet escape. Discover her expert tips for finding the perfect city to explore and uncovering hidden local gems. And, of course, Colleen shares her favorite Scottsdale dining experiences and cuisine, including sweet maple-crusted pretzel French toast!

Listen in for Colleen's top travel tips and tricks so you can stay nourished and comfortable while you travel. Plus, she explains how to stay tuned into your body's hunger and fullness cues while indulging in exciting local culinary experiences—because it's all about finding balance while living life to the fullest.

Thanks for the great recommendations for this trip—don't forget to share your thoughts with us via DMs and YOUR recommendations for my upcoming trip to New York.

Key Takeaways:

Why you should take a break from your to-do list—how to plan a fulfilling two to three-day trip for a refreshing change of pace.
Don't let hunger (or overeating) derail you!—Larger meals VS being able to snack—fuel your travels with Colleen's secrets for staying full and satisfied while on the road.
Top travel self-care tips for managing hunger, hydration, sleep, and digestion.
What if you're new to IE? Colleen's secrets for managing self-talk and leaving guilt behind as you fully indulge in your travel experiences.
The BEST local eats in Scottsdale!—Colleen dishes up a delicious recap of some of her favorite meals and must-try restaurants for an unforgettable Scottsdale vaca!

Links:

1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan

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

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