The Ryann Nicole Podcast

Latest Episodes:

163. Why Rest Days Are Key to a Healthy Workout Routine Dec 12, 2024

Show notes

Missing a workout can feel like the end of the world sometimes—like you're breaking some unspoken rule about what it means to be "healthy." The guilt, the anxiety, the urge to compensate—it's all too familiar, right?

In today's episode, we're talking about what it really means to have a healthy relationship with exercise. Spoiler: it's not about being perfect or never missing a day. We'll explore why rest days are essential (not optional!), how to untangle your workouts from feelings of guilt, and why your Apple Watch doesn't need to run your life.

I'll share personal moments—like the time my car battery died and how it used to ruin my entire day—and the small but powerful steps that helped me get to a place where movement feels good, not like an obligation.

If you've ever felt like exercise has more control over you than you'd like, this one's for you. Let's talk about finding freedom in movement—no guilt required.

🎥 I am now on Youtube!! Watch this episode on Youtube here.

HIGHLIGHTS

2:30 How guilt and shame around rest days show up and why they happen

7:00 My journey of balancing exercise with life and motherhood

12:40 Practical ways to start healing your relationship with movement

16:50 Why taking smaller steps is more effective than going cold turkey

20:00 Rethinking health: Flexibility, grace, and finding balance

RESOURCES + LINKS

Instagram: @itsryannnicole

Work with me: BingeEatingUnchained.com

Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

162. Marriage is HARD with Relationship Therapist Catherine Solomon Dec 05, 2024

Show notes

Today, Ryann sits down with licensed therapist, Catherine Solomon, to unpack why that is—and what we can do about it. Catherine helps couples navigate communication, conflict, and all the messy stuff that comes with keeping a relationship strong, especially during life's biggest transitions (hello, parenting).

In this episode, Catherine shares her refreshingly honest take on why relationships can feel so hard, how to reconnect when life gets busy, and why no one teaches us how to communicate (but we all feel like we should just know).

This one will make you feel seen and give you practical ways to create connection—even in the chaos.

RESOURCES + LINKS

Follow Catherine on Instagram

Fairplay Card Deck

Instagram: @itsryannnicole

Work with me: BingeEatingUnchained.com

Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

161. Enjoying Special Events Without Losing Control Around Food Nov 21, 2024

Show notes

It can feel like special events are a food minefield—buffets, unfamiliar dishes, diet talk swirling in the air, and that nagging thought: What if I lose control?

In today's episode, we're breaking down how to show up to these moments without letting food noise steal the spotlight. Whether it's Thanksgiving, a wedding, or any big celebration, I'll help you navigate the tricky parts—like the panic around "special" foods, the urge to skip meals beforehand, and the temptation to just "throw it all out the window."

When we let food dictate how we show up, we miss out on the real reason we're there—connection, fun, and making memories.

We'll talk about simple practices you can start right now (yes, before the event), how to handle diet talk with confidence, and why treating holiday meals like any other meal can shift everything. I'll even share some of my personal moments where things didn't go as planned—and what I learned about letting go of all-or-nothing thinking.

This isn't about restriction or perfection; it's about reclaiming these moments for yourself. Because you deserve to enjoy your life fully—without food running the show.

Let's dive into it in EP161. Enjoying Special Events Without Losing Control Around Food

🎥 I am now on Youtube!! Watch this episode on Youtube here.

HIGHLIGHTS

2:20 Why special events can feel like a "food test" and how to start practicing now

5:50 Preparing for tricky situations: Different meal times, buffet-style setups, and unfamiliar foods

10:45 Handling diet talk: Setting boundaries and shifting your mindset

14:00 Treating holiday meals like normal meals (and why it makes a big difference)

16:55 The urgency trap: Overcoming panic about special or limited foods

19:30 Why skipping meals before big events backfires (and what to do instead)

21:40 A compassionate pep talk: Staying present and practicing food freedom

RESOURCES + LINKS

Instagram: @itsryannnicole

Work with me: BingeEatingUnchained.com

Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

160. Taking Back the Word "Healthy" with @The.Balanced.Nutritionist Nov 07, 2024

Show notes

Looking to redefine "healthy" in a way that fits your life? In this episode, Ryann sits down with registered dietitian Jamie (@the.balanced.nutritionist) to talk about making health approachable, realistic, and balanced.

Jamie is known for her fresh take on nutrition, cutting through diet culture noise and embracing a flexible, middle-ground approach that feels sustainable.

Tune in for relatable insights and advice, whether you're a parent or simply looking to bring some balance and ease to your own relationship with food.

HIGHLIGHTS

04:40 Taking back the word "healthy" from diet culture

08:52 Jamie's approach to cooking and how her kids react to her meals

12:15 Raising kids with a balanced relationship to food

19:13 Setting boundaries around Halloween candy without the hype

22:20 Finding balance in nutrition and the story behind Jamie's viral "chicken nuggets on salad" video

30:02 Discussing calorie counting and modeling healthy behaviors in front of kids

37:39 Building balanced meals without rigid rules

42:00 Navigating mom guilt around processed foods and focusing on realistic health choices

52:10 Simplifying food choices to avoid decision fatigue

55:07 Jamie's key takeaways for a balanced approach to nutrition

RESOURCES + LINKS

Follow Jamie on Instagram

The Chicken Nugget Video

Easy Balanced Bites Ebook

⭐️ Join Ryann for free live group coaching each week in my Facebook group to support you on this journey! Don't miss out!

Instagram: @itsryannnicole
Work with me: BingeEatingUnchained.com
Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

159. Always Worried About What Others Think? Let's Talk About It. Oct 31, 2024

Show notes

Do you ever feel stuck, constantly wondering what others think of you? In this episode, we dig deep into the impact of people-pleasing and how it can feel like living inside a box, always putting everyone else's thoughts ahead of your own. We'll explore the real costs of caring too much, from missing out on opportunities to losing sight of who you truly are. Let's chat about how to get comfortable in your own skin and start living for you.

HIGHLIGHTS

03:30 Personal struggles with people-pleasing and lessons learned from clients

08:10 The hidden costs of worrying about others' opinions

14:00 Why it's hard to break free from people-pleasing (and how family values play a role)

18:35 Recognizing the "sneaky justifications" that keep us stuck

22:10 Building trust in yourself without always seeking validation

25:30 Finding freedom by focusing on your own opinions over others'

27:45 Encouragement to start small: shifting perspective one day at a time

RESOURCES + LINKS

⭐️ Join me for free live group coaching each week in my Facebook group to support you on this journey! Don't miss out!

Instagram: @itsryannnicole
Work with me: BingeEatingUnchained.com
Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

158. Can We Do Something That Doesn't Revolve Around Food?! Oct 17, 2024

Show notes

Do you ever feel like everything fun somehow revolves around food? Like, can't we do anything that doesn't involve grabbing a bite? I think a lot of it comes down to how we connect in our culture. Coffee dates, dinner plans, brunch with friends… it's just what we do, right? And honestly, there's nothing wrong with that! But sometimes, it's nice to switch things up and do something that's not centered around food. So let's talk about just that!

HIGHLIGHTS

02:20 Why everything seems to revolve around food

05:10 Changing the story around food triggers

08:45 Making activities about connection, not just food

12:15 How to handle social events without focusing on food

15:30 Finding non-food activities that still feel fun

18:05 The importance of checking your mindset around food

20:40 Putting yourself out there to make new friends

23:15 Balancing friendships that revolve around food

RESOURCES + LINKS

⭐️ I'm offering free live group coaching every week in my Facebook group to support you through this journey. Don't miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

157. The Real Reason You Stress Eat and How to Stop It Oct 10, 2024

Show notes

We all know stress is part of life, but when it starts pushing you toward food, it can feel overwhelming. In this episode, I'm breaking down why stress eating happens, what it really means, and how to get to the root of the stress itself—because the food isn't the issue! We'll dive into how to simplify your life, set boundaries, and add small, positive moments that help you manage stress without turning to food. Let's talk about how to stop just coping and start solving.

HIGHLIGHTS

02:20 Understanding emotional eating vs. physical hunger

04:05 Why coping skills don't always solve stress

05:50 Stress eating: what's really going on?

09:20 Simplifying your life to reduce stress

12:50 Setting boundaries with your time and commitments

15:10 Accepting what you can't control

17:30 Daily uplifts: small actions that make a big difference

18:40 Strengthening your emotional and physical resilience

RESOURCES + LINKS

⭐️ I'm offering free live group coaching every week in my Facebook group to support you through this journey. Don't miss out! Register here.

Instagram: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

156. [Holiday Series #4] Stopping "F-it" Eating Oct 04, 2024

Show notes

Are you caught in the frustrating loop of "F-it" eating, where one small slip sends you spiraling into a binge? You're not alone. In this episode, we're tackling why that "F-it" mentality feels so hard to escape, how perfectionism pushes you into it, and what you can do to finally break free and find peace with food—especially as the holidays approach.

HIGHLIGHTS

01:10 What is the Last Supper Mentality and how it traps you

06:00 The role of perfectionism in fueling binge eating

08:45 Why perfectionism is so hard to break and keeps you stuck

12:30 How to break free from f-it eating and find balance

RESOURCES + LINKS

⭐️ Starting October 8th, I'll be offering free live group coaching every week in my Facebook group to support you through this journey. Don't miss out!

Instagram: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

155. [Holiday Series #3] Enjoying Food Without Guilt (Yes, It's Possible!) Sep 27, 2024

Show notes

Is fear of losing control around food keeping you stuck in a binge-restrict cycle? You're not alone. In this episode, we're diving into how you can start breaking the cycle by challenging your fear of trigger foods, particularly as the holiday season approaches.

If you've ever felt out of control or anxious around certain foods, especially during the holidays, this episode is for you.

HIGHLIGHTS

01:45 The Fear of Holiday Foods: Why It's Holding You Back

06:15 How to Normalize Trigger Foods and Break the Cycle

10:50 Steps to Safely Reintroduce 'Forbidden' Foods

15:30 The Power of Repetition: Eating Without Shame

20:05 Shifting Your Mindset to Enjoy Food Guilt-Free This Holiday Season

RESOURCES + LINKS

⭐️ Starting October 8th, I'll be offering free live group coaching every week in my Facebook group to support you through this journey. Don't miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.

154. [Holiday Series #2] Your Brain Tricks You Into Believing You Can't Trust Yourself Around Food Sep 19, 2024

Show notes

Is confirmation bias keeping you stuck in negative thought patterns around food? You're not alone. In this episode, we're diving into how our brains latch onto beliefs like "I always overeat during the holidays" or "I can't control myself around treats"—and why they might not be true at all.

I'll walk you through what confirmation bias is, how it shows up in your life (especially around holiday gatherings), and practical ways to start breaking free from it. You'll learn how to challenge those automatic thoughts and shift your mindset to approach food with more freedom and ease this holiday season.

If you've ever felt trapped in the "overeat, feel guilty, repeat" cycle, this episode is for you.

HIGHLIGHTS

01:05 Confirmation Bias and the Holiday Food Struggle

05:00 How Confirmation Bias Affects Your Relationship with Food

12:30 Why Our Brains Love to Stick to Familiar Beliefs

20:00 How to Start Challenging Your Confirmation Bias Around Food

28:45 How to Make This Holiday Season Different

RESOURCES + LINKS

⭐️ Starting October 9th, I'll be offering free live group coaching every week in my Facebook group to support you through this journey. Don't miss out!

Ryann: @itsryannnicole

Work with Ryann: BingeEatingUnchained.com

Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole

Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.