Nourished & Free: The Podcast

You step on the scale. You see the number. And just like that, the whole day is decided.

Maybe it's relief. Or? It's a spiral. Either way, that number has been running the show for years. Maybe decades.

You're so tired of it. 🫩

In this episode, I'm walking through the toxic relationship so many of us have with the scale. We talk about how it got this way, why your brain is actually doing exactly what it was built to do, and the six steps (plus a bonus seventh) I take clients through to get out of it.

If you've ever wondered why one number can ruin your morning, or whether you can care about your health without the scale signing off on it, this one's for you.

JUMP TO:
[00:00] The woman who's done being her own bully
[04:45] The moment my client almost gave up
[06:16] How we got here: three things stacking up over the years
[10:00] The report in your bathroom
[11:46] The data your brain has been ignoring
[12:59] Health without the permission slip to pursue it from the scale
[14:34] The thing you might want to skip doing from now on
[16:01] The bonus step
[18:25] Where to go from here
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

Don't feel hungry until it's slapping you in the face? Fullness doesn't exist unless you're to the point of feeling sick? Did intuitive eating totally flop for you? 

In this episode I'm diving into the science behind hunger and fullness, why it's so hard for some people to experience those signals, and how to get to a place of consistent, regular signals that are gentle + helpful rather than loud + obnoxious (or just nonexistent).

JUMP TO:
[00:00] Why hunger and fullness feel like a mystery for some people
[02:38] What your body wants you to know
[06:40] The many influences that make these hard to hear
[08:41] Meet: The hormones responsible
[15:28] Why your environment might be working against you
[23:20] How to rebuild trust with your body
[26:43] Where to go from here
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You've done the math a hundred times: log breakfast, log the snack, subtract lunch, figure out what's "left" for dinner. And somehow you still end up going over. Every. Single. Time.

The thing I've noticed over my 6+ years of working with women struggling with their relationship with food is that the more you try to control food with numbers, the more out of control you actually feel around it.

In this episode, I'm breaking down:
-What's happening psychologically when you turn eating into a math equation.
-Why you start wanting the foods you "can't" have.
-Why constant tracking stress messes with your ability to think clearly.
-Why it's always that "one more thing" on top of everything else that sends it all sideways.

I also get real about my own MyFitnessPal addiction (yes, the barcode-scanning, pre-portioning, know-it-before-I-eat-it kind), and I walk you through a simple body-awareness practice you can try right now—plus three questions to ask yourself the next time you open a tracking app out of habit instead of hunger.

Your calorie tracking app is NOT going to be happy you listened to this 🤣

JUMP TO:
[00:00] The calorie math spiral
[01:48] When food becomes a budget instead of just... food
[03:15] The stress-food connection
[06:22] Why "one more thing" is always what breaks the system
[12:59] A simple practice to reconnect with your body, starting today
[14:10] My MyFitnessPal confession
[15:12] The 3 questions to ask before you open that app again

Ready for support that actually gets you off the numbers for good? Nourished & Free, my group coaching program, is building our waitlist for the fall cohort now — and spots are already filling up. Details are linked below.
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You've lost the same 20 pounds more times than you can count. You get there, you feel the thrill... and then it's gone. And you're already onto the next thing you want to fix about yourself.

In this episode, I'm asking a question most of us never let ourselves sit with: why did you actually WANT to lose weight in the first place? Not the surface answer — the real one.

I'm sharing a story about a client whose secret binge eating had nothing to do with willpower, and everything to do with something she believed about herself that she'd never said out loud. And I'm making a case for why losing weight might not even be the right vehicle for what you're actually after.

If you've ever gotten to a smaller body and wondered why it didn't fix the thing you thought it would, this one's going to hit different.

JUMP TO:
(3:57) Rewind to the first time you ever lost weight
(7:32) What we conveniently forget once we're "successful"
(10:30) The client story that shows how binge eating has very little to do with the food
(12:13) A question that can start to peel back your deeper layers
(12:39) Evidence your brain needs to believe body peace is possible
(15:47) Where body acceptance actually starts

More resources:
Get on the Nourished & Free waitlist!
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

The cookies call to you from the pantry every. freaking. day.

You told yourself you'd stick to one cookie. Then the whole day felt "ruined" anyway. So why not just keep going?

Sound familiar? That's the all-or-nothing loop... and we're going to talk about it.

In this episode, I'm breaking down why cookies (or chips, or cake, or whatever your "off-limits" food is) ends up feeling so much more powerful than it actually is. I'm walking through the three real reasons we hand certain foods that kind of power: fear-based diet messaging, emotional weight we've quietly attached to them, and a psychological need for autonomy that backfires the second we feel restricted.

If sweets have a way of taking over the second you let yourself have one, this episode is for you.

JUMP TO:
[00:00] The cake spiral
[04:34] Reason #1: What we were taught
[07:09] Reason #2: What food is doing for us
[08:50] Reason #3: The psychology of being told what you can't have
[12:46] The environment that built your food fears
[15:11] How to actually start changing the pattern

More resources:
Episode with Dan: Debunking insulin spikes leading to fat storage
Curious about the Mute Button, the AI tool I built to help you practice thinking differently around food? Check it out here

Get on the Nourished & Free waitlist!
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition