The No Food Rules Podcast

Latest Episodes:

4 Signs You Don't Actually Hate Exercise Mar 07, 2023

Show notes

It's not uncommon for us to be obsessed with moving our bodies while on the diet culture treadmill until we start to feel like we hate exercise.

It makes sense that if you're trying to 'be healthy' by living a diet lifestyle while also working on improving your physical fitness, when you pivot and begin to eat intuitively, suddenly, you might not want to exercise at all.

The truth is all that obsession with "getting fit" might have left you with a nasty taste in your mouth about moving your body, and now you hate exercise (or do you?).

Movement can be super beneficial for both your physical and mental health, offering benefits such as increased energy, a boosted mood, better sleep, AND an improved sex life (I'm here for ALL of it!)

Translation: Moving your body is GOOD. And guess what? You probably don't hate exercising—you just think you do.

Listen—it's okay to have days when the movement isn't as enjoyable or doesn't feel good. Just like with our eating, we're not always going to get it right. But sometimes, it's just our motivation or our mindset that needs a little tweak.

Today on "The No Food Rules" podcast, I'm sharing why you might think you hate exercise and 4 reasons why you actually don't.

Let me be direct—exercise isn't just about reshaping our bodies. I'll share some even more motivating benefits that can be gained from getting moving.

Tune in to learn why restricting your body's energy is a double-edged sword, creative ways to get in some movement while raising the FUN factor, and why movement doesn't have to be done for a certain amount of time (or at a gym) for it to count as exercise.

In this episode, I'm also sharing my easy recipe for a change of pace—easy, fun breakfast sandwiches that are a cinch to make and can be eaten for ANY meal or snack.

Plus, I'm examining how different personality types recharge their batteries—being at home or getting out and getting social. I'll share which one moves my needle, and I'd love to hear about what works for you. Reach out via the DMs and share how you recharge, what motivates you to move, and your comments on this episode.

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

Why Is Everyone So Pissed Off When I Talk About Nutrition? Feb 28, 2023

Show notes

Social media often presents intuitive eating as simply giving yourself permission to indulge in foods like cookies and donuts, which can be misleading.

While it's true that intuitive eating involves giving yourself permission to enjoy all foods without guilt or shame, it's not just about mindlessly consuming junk food.

However, as we navigate this journey, we may find ourselves swinging too far in the opposite direction and indulging in these foods excessively while never touching a salad.

That said, not dieting is definitely a step in the right direction, and it's something to celebrate.

Go you!

But it's not necessarily true intuitive eating.

Intuitive eating is a more dynamic process that goes beyond just eating as much as you want and includes listening to your thoughts, emotions, and especially your body's signals.

A lot of people don't realize this. So, they get stuck in just not dieting instead of ever fully embarking on an intuitive eating journey.

Today, I'm going to get a little ranty as there are some things on my mind that I would like to put out into the universe as I‌ know how frustrating it can be to be stuck in the ping-pong back-and-forth cycle of restrictive dieting and binge eating that many people experience.

In this podcast episode, I hope to clear up some of the misinformation about intuitive eating floating around on social media and provide some encouragement and truth from a registered dietitian who has personally experienced it.

Listen in to learn why when transitioning to intuitive eating, it's crucial to consider nutrition to undo the damage of dieting, regain hunger and fullness cues, and establish a healthy relationship with food to promote better physical health. Then, take this quick quiz to help you find out if you are eating intuitively or just not dieting, and check out my one-week plan to help you get those hunger and fullness cues back BEFORE adopting a "No Food Rules" lifestyle.

In this episode, I'm also exploring the difference between a true lack of time and a lack of flexibility that may be preventing you from pursuing self-care and interests outside of work. I'll discuss ways to cut through the noise and make time for the things that enrich your life, so you can find more joy in the moment while recharging to avoid burnout.

I'd love to hear from YOU, the listeners. Reach out via the DMs with your comments on this episode.

Resources discussed: [QUIZ!] Are you actually eating intuitively or just not dieting? → https://nofoodrules.co/IEQuiz

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

The Lazy Genius Podcast- 7 Kinds Of Rest → https://www.thelazygeniuscollective.com/lazy/kindsofrest

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

Decoding the Diet Trauma of the 2000s [feat. Nicole] Feb 21, 2023

Show notes

Weight Watchers, meal replacement shakes, the 100 Calorie Packs, and those celebrity fitness gurus leading us through DVD workout after workout.

Ah, the 2000s. Good times! Good times!

We'd fuel up on 200 calories or fewer and then expect to go out and live our lives to the fullest while walking around with the amount of food in our bodies that we'd expect a toddler to eat.

We've all been there, and most of us tried it ALL… and a lot of us have the unhealthy obsessions (and the dusty stack of workout DVDs with toned body instructors shouting, "burn that butter"—if you know, you know!) to prove it, only to feel defeated when we couldn't stick to it.

Guess what? We were all set up for failure! The diet industry of the 2000s was gaslighting us and feeding us false promises.

But you're not alone!

Today, Nicole and I are breaking down the disordered diet trends of the aughts that left us feeling miserable, hungry, and unhappy.

We're sharing our own personal experiences and providing a safe space for you, our listeners, while offering hope because no matter how long you've carried it around, it is possible to undo the damage from past diet trends and become an intuitive eater.

Join us for a casual chat with two dietitians about the colors we wear, the power of pausing to understand our cravings, and alternative ways to fulfill them (without relying on food). Plus, we'll share a controversial method of intuitive eating that's been making waves in the SociEATy.

Let's dive into a casual conversation and leave the 2000s diet trauma behind!

Did we miss any of the 2000s diet traumas? We'd love to hear from YOU, the listeners. Reach out via the DMs with your comments.

Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively

https://nofoodrules.co/PodcastJoin

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

Resources discussed: https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/

My 1-Year Therapy Update Feb 14, 2023

Show notes

We all know that we can't control the people around us, just like we can't control the thoughts that enter our minds. But we can choose how we navigate, interact with, and manage our thoughts.

When we're feeling negative, stressed, or just not present, it might be a sign that we need to make changes in our lives.

And sometimes, our gut tells us we need a little help managing our thoughts and actions.

That's where therapy can enter the scene, as it can be a game changer to have an ally in our corner who can help us navigate life's challenges so we can make progress in those areas we might be struggling with for a more harmonious life.

But making the financial commitment to therapy and then finding the right person to understand who you are and what you are facing in your life can be a challenge.

It can be helpful to hear from someone who has taken the plunge, persevered with it, and is willing to share their experience.

Today I'm sharing the behind-the-scenes and the lessons I've learned after a year of therapy. I'll walk you through my three tips for finding the right therapist, including the questions to ask and the importance of "dating around" until you find the right fit FOR YOU.

I'll share some of the tools my therapist and I have used in our time together that might be helpful as you work to get to the root of things you're struggling with, as well as the visible reminders I use that help me stay focused.

I'll walk you through Brené Brown's valuable resource, the "List of Values," which can assist you in determining and utilizing your two fundamental values as a filter for making decisions.

Listen in to discover the importance of practicing self-compassion. I'll share an exercise from the book "The Proven Power of Being Kind to Yourself" by Kristen Neff that involves mindfulness and physical touch (hand on heart) to calm emotions and reactions.

Finally, I'll introduce you to the concept of "three doorways" in self-compassion as a tool for dealing with difficult emotions to get you out of your head and back into the moment.

Listen in for some encouragement on finding the right support for your mental health, which can profoundly affect your journey toward a happier and more balanced life.

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

Resources Discussed: Find a Therapist, Psychologist, Counselor - Psychology Today Dare to Lead | List of Values - Brené Brown Self-Compassion: The Proven Power of Being Kind to Yourself

We Need to Talk About Ozempic Feb 07, 2023

Show notes

When we feel like we've tried everything, but the pounds just won't budge, we often begin a desperate search for that ONE thing to help us overcome our struggles.

As 2023 dawned, suddenly everywhere you looked, you saw jaw-dropping, post-holiday body-remaking results in the pictures and videos of the stars and the tiktokkers, and soon the rumors were rampant.

The word on the socials is that the type 2 diabetes drug, Ozempic, is the secret to the slimming success of everyone from Kim (hey-she did fit into Marilyn's iconic dress) to Tesla/Twitter Mogul Elon Musk.

And recently, a few big names started to spill the tea by dropping the BIG O hashtag—#Ozempic—in their Transformation Tuesday posts and click-bait headlines, driving your interest.

So much so that suddenly, Ozempic testimonies appeared on your TikTok FYP (daily). I mean, it sounds great, right? And when has diet culture ever led you astray (like every time!)?

But a lower number on the scale doesn't always translate to health. And there are side effects (not to mention long-term consequences) of these "magic" methods that the social media darlings would never show you—because that's not sexy!

So how can you make an informed decision about medical treatments for weight loss to determine if they are right for you? And how does all this play into intuitive eating?

In this episode, Nicole and I are sitting down for an honest chat about medical weight loss methods like Ozempic, the medical community's shocking attitude toward weight loss, and why expert guidance from someone you can trust is essential—because losing your health is too high of a price to pay to lose a few pounds.

We'll walk you through the questions you must ask yourself before trying Ozempic, and we'll share real experiences from some SociEATy members who've embarked on medical weight loss treatments in the past.

Listen in also for a casual chat and some BTS wisdom from two dietitians on how to do a self-care assessment and use practical hunger to ensure your energy needs are met when life things like illness, loss of sleep, and hormones affect your ability to eat intuitively.

Plus, we'll share a sneak peek into some topics that Nicole and I will be chatting about in upcoming episodes.

I'd love to hear what YOU, the listeners, think about the show. Reach out via the DMs with your comments and questions, and as always, thanks for listening!

Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively

https://nofoodrules.co/PodcastJoin

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

Unmet Expectations? Do this! Jan 31, 2023

Show notes

What's the #1 thing most people skip that makes them feel intuitive eating isn't working for them? Click now to discover the missing piece + PLUSs my FREE 1-Week Eating Plan and tips to help you eat without food rules.

https://go.colleenchristensennutrition.com/1-week-binge-free-plan/

Do you set strict goals for yourself and become upset when they are not met, including in regard to your food choices and meal plans?

The truth is, when the reality of a holiday, vacation, or intuitive eating experience fails to match the pictures you had in your head or falls short of your ideal; it can lead to a letdown.

Being ambitious and setting goals is great. And having expectations isn't bad, but harboring disappointment about how things turn out can lead you to want to throw in the towel and start living with a "whatever" attitude, which will never pave the way to your dream life.

Newsflash, the struggle is real, and you're not alone. We talk a lot about this topic in the SociEATy.

So how can you learn to manage your expectations so you are not wholly derailed when things don't turn out the way you plan?

In this episode, I'm sharing the honest and unfiltered truth of two recent experiences where I had high expectations, but the reality left me feeling let down and the breakthrough conversation that helped me change my mindset.

Listen in as I walk you through how to avoid getting sucked into the suck when you veer from your intuitive eating plan.

I share some of the strategies I use with SociEATy members to help them set intuitive eating goals, get results, and manage expectations when setbacks, such as bingeing, occur. (The reality is we're human, and they can. That's normal). Plus, how you can get support when they do.

Truth bomb, goals are integral to achieving what we want in life! So let's dive into learning how to control our emotions when things do not go as planned to achieve more success with intuitive eating and in ALL aspects of our lives.

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

The Male Voice Taking Over TikTok's Female-Dominated Space [feat. Bobby Kasmire] Jan 24, 2023

Show notes

Food Rules are much more than what you do or do not eat. Take the Quiz and find out if your eating habits are truly healthy or if you've got harmful food rules that will backfire! https://nofoodrules.co/takethequiz

People often keep their eating disorders hidden from public view, and this is especially common for males, where a colossal stigma about the topic still exists.

But one in three people suffering from an eating disorder is male, so it's time for that to change.

Today, Bobby Kasmire joins me to discuss the power of social media to confront eating disorder stigmas.

Bobby has a B.S. in Nutrition and a passion for bringing awareness to male eating disorders as he navigates his way through Intuitive Eating.

In this episode, Bobby shares the personal story of how coming clean with his inner circle about his food struggles compelled him to share his story on a bigger stage and how he's getting real with his more than 250K followers on TikTok to bring true transparency to the stigma surrounding male eating disorders.

Listen in as we discuss the behind-the-scenes story of the video Bobby almost didn't share and how having it garner over 5 million views solidified his charge to raise awareness about eating disorders as a male voice in a mostly female-dominated space.

We discuss how he comes up with his content and what he considers the key to connecting with his audience in order to make a difference in people's lives.

Plus, he shares three pieces of advice that listeners can implement right now to improve their relationship with food and what's next in his journey.

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 Bobby On: Instagram: https://www.instagram.com/bobbykazz/ YouTube: https://www.youtube.com/channel/UCJlkK_6q8G8nVgEpDkovMzQ TikTok: https://www.tiktok.com/@bobbykazz

Episode Links:

Getting Food Rules Out of Our Systems with Colleen on The Bobby PodKazz

When Dietitians Don't Know How to Eat Either [feat. Nicole] Jan 17, 2023

Show notes

FREE 1 Week Eating Plan + can't skip tips to get you on your way to intuitive eating—without binges! https://go.colleenchristensennutrition.com/1-week-binge-free-plan/

So often, when discussing how they eat, people will declare themselves in one of two camps, I'm restrictive, or I binge—often swinging from one side of the pendulum to the other.

News flash: being a dietitian doesn't always solve all your food issues. Sometimes, having all that information about how food works rolling around in your brain can lead to obsessive thoughts about …you guessed it, FOOD which can lead to binging and subsequently guilt and shame you don't feel you can share with anyone.

That was the experience of my guest today. But she faced it all down and is now living out her passion for helping and guiding others as a member of the SociEATy team.

I'm so excited for this episode and to introduce you to Nicole. If you are in the SociEATy, you know who I'm talking about. She is the QUEEN of our SociEATy Facebook Group, the peanut butter to my jelly, and everyone's number-one cheerleader.

Nicole is a Registered Dietitian from Pittsburgh, Pa. After struggling her way through disordered eating; she found her passion in helping others navigate their way through Intuitive Eating and live their lives to the fullest!

In this episode, Nicole and I have an honest and vulnerable discussion about the shame and embarrassment she felt as a dietitian who didn't know how to eat and how she went from feeling like a fraud to facing her food issues head-on to now helping others navigate their Intuitive Eating journey through the SociEATy community.

We discuss the difficulty in getting into the intuitive part of Intuitive Eating and the impact of things like the number on the scale, activity trackers, and even pregnancy if you have body image issues. Plus, how to get the tools and support you need in your Intuitive Eating toolbox.

Listen in for a casual chat between two gal pals with a unique skill set that can help you learn to avoid binge eating and even move on from restricting to live your best Intuitive Eating life.

New Year, New Episodes—I'd love to hear what YOU, the listeners, want to hear about on the show. Reach out via DM with your ideas, and as always, thanks for listening!

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:

I 'failed' at intuitive eating so you don't have to https://colleenchristensennutrition.com/episode-104/

Desire to Binge on a Scale of 1-10? Zero. [feat. anne-sophie] https://colleenchristensennutrition.com/desire-to-binge-on-a-scale-of-1-10-zero-feat-anne-sophie/

How 3 Gals Got Intuitive Eating To Work Jan 10, 2023

Show notes

Last Chance To Join The SociEATy! Price Is Increasing! https://nofoodrules.co/JoinTheSociEATyMembership

Almost everyone has a story about how they began 'dieting.' Maybe you are a stress eater who found yourself in a restrict then binge cycle, causing you to become obsessed with what you should and should not eat. Or perhaps you've found yourself in a situation where things felt out of control, so you hyper-fixated on your eating because that seemed like something you could control.

No matter how it began, your dieting may have started off innocently enough, but now that relationship with food is dictating ALL of your decisions. Can you relate?

But guess what? There's another way. A way where you can feel fired and INSPIRED—even hopeful about your relationship with food—and there's a community waiting to support you on your journey because everything is better with friends.

If you want to make 2023 the year you FINALLY feel in control around food again, listen to this episode.

Today, I'm introducing you to 3 fab gal pals, Amrita, Beth, and Micaela, who were fed up with living their lives around made-up toxic diet culture 'food rules,' so they decided to do something about it.

In this episode, each of these fabulous ladies will share their story about the light bulb moment that made them decide there had to be a better way to approach food and why each of them decided to embark on their own intuitive eating path.

We discuss why sometimes diving into the water of intuitive eating takes more than one attempt, some of the pitfalls they ran into along the way, and how success is better shared with friends who can help make the challenges less challenging, help you laugh at yourself, AND help you feel less alone in your journey. Plus, my special insight into the REAL difference between not dieting and intuitive eating.

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 [Part One]: https://colleenchristensennutrition.com/episode-102/ The New Year No Diet [Part Two]: https://colleenchristensennutrition.com/episode-103/

I 'Failed' At Intuitive Eating So You Don't Have To Jan 03, 2023

Show notes

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

Join The SociEATy [$900 in free New Year Bonuses!]: https://nofoodrules.co/JoinTheSociEATyMembership

Intuitive eating can be great and for a lot of people, the answer is throwing Diet Culture out the window. But there are some big mistakes that people make when they try to eat intuitively. And in all honesty, there's a lot of misinformation on social media that is not only unhelpful, but could be harmful.

But guess what. I made these mistakes already.

I did a training on this yesterday and if you missed it, that's okay. Sign up for the New Year, No Diet Challenge (it's free!) so you can go back and watch that while also taking advantage of the next 9 days of support that is also included.

This episode isn't really about intuitive eating and why it's so great. It's about my experience making the mistakes that are common with intuitive eating, especially in the beginning. And because I'm talking about my personal story, this episode has a little bit of a trigger warning. I'm talking about binge-eating and restriction and sometimes, that comes with some baggage maybe you're not ready for… and that's okay.

So once you're ready, here are the three biggest mistakes people make when they try to eat intuitively and how I realized through my own personal experience that these things were definitely not helping me.

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

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