Motivation Made Easy: Body Respect, True Health

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Episode 132. Well this conversation has been a long time coming and it was sooo worth the wait. Elise Kutt is so creative, so authentic, and such an innovative trailblazer when it comes to photography as healing, building businesses that truly help people, and building diverse and supportive communities.

Elise shares so much knowledge as she shares her story with pursuing her creative passions, how she learned and continues to learn to listen to her body, and what has guided her along this journey.

She’s built a business and a life that involves traveling the world with her closest friends and doing what she loves, so that alone makes her someone I really want to listen and learn from.

I loved her quote about an early failure and what she learned after finding photography:

“I knew I wanted to do something creative every day for the rest of my life.” – Elise Kutt

If this isn’t a story about the power of creativity… I don’t know what would be.

Enjoy this incredible conversation with Elise Kutt of ModBettie!

What to Expect in this EpisodeWe cover the following:

Her experience building some incredibly innovative businesses and helping so many heal in a variety of ways and see themselves and their bodies differently
How listening to her desires and responding to community needs has built such a large empire
How self portraits helped her fall in love with herself for the first time
What the journey of self love really looks like and how a self portrait practice can help you along yours
What led to Elise’s major aha moment (Hint: it involved listening to her body and making a very large and brave decision with her business)
Her in the moment creative idea with how you can harness the power of listening to your body exactly as she did
Where can boudoir sessions or photography be harmful? What you should be aware of
How Elise built a very intentionally inclusive community (this answer really stuck with me)
The way Elise got into co-hosting retreats and how Human Design has supported her in growing the business in the way that’s right for her
How Elise is going to spend her sabbatical year and what she means when she says personal projects
Her description of creative flow state and what it does for our brains
And so much more!

Who is Elise Kutt?Multi-passionate entrepreneur, speaker, educator, photographer, boutique owner

With over 15 years experience behind the camera, Elise Kutt has established herself as a trailblazer of the industry, opening her portrait studio, Mod Bettie in 2014 followed by her lingerie boutique, Naughty Bettie in 2018. She’s co-hosted over 20 retreats around the world with entrepreneur bestie Wandering Roots, was named west Michigan’s Remarkable Woman of the Year in 2023, and continues to build community around her alternative wellness lifestyle brand. 💪🏼

You can join the free online community on Facebook called #SquadBettie here.

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 133. The 1st Annual Innovative Therapist Retreat is in the books! It’s been almost 3 weeks, and it’s time to share how it went. This episode is more about my experience hosting and some early reflections.

More later on the healing power of community, and other’s experiences.

If you are thinking of creating something innovative, this episode is for you!

What to Expect in this EpisodeI cover:

The report on the Inaugural Innovative Therapist Retreat! (please listen to this previous episode about Creating Something Useful for the full retreat creation backstory)
My intention with this event and what it involved
What I witnessed in the participants
Guidance on how to decide what to create outside of the 1 on 1 model of therapy practice (including how Human Design can inform how each of us may be different in this)
Why I think I got super sick after the retreat
What I’ve learned about myself in the 3 weeks since it’s been done
The pros and cons of hosting a retreat from a business perspective (and the answer to the question, “Did it feel like a paid vacation for me?”)
And so much more!

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 130. This episode is the first I’ve talked about my relationship to food in a while, but I woke up feeling compelled to share on this topic, so I went with it.

I cover how our relationship with food can have parallels to our relationship to money and how all of this can impact our ability to trust ourselves and pursue work that feels aligned and good to us.

I hope you find it helpful!

Without further ado, let’s dive in!

What to Expect in this EpisodeI cover:

What I had for breakfast that morning (and why) – I promise there’s a point to this share
How my mindset has shifted around food (in the past, and how this continues to impact me now)
Parallels between our relationship to food and our relationship with money
How the definition of autonomous motivation applies to food, money, and other things and how pursuing “freedom of choice, without excessive pressure” can impact us positively when it comes to lasting motivation
The impact of focusing on calories in versus out
How working on gut health can help with symptoms like headaches, skin health, etc. in surprising ways
And other musings!

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 129. I have loved this quote from Howard Thurman for years:

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive.”

The concept of Zone of Genius was introduced to me 2 years ago and I find it so incredibly helpful. So today, I’ll be sharing it with you.

Without further ado, let’s dive in!

What to Expect in this EpisodeI cover:

What is Zone of Genius and why should you care about it?
Where I initially learned about it
What are the 4 Zones to understand, and what does it mean if you are stuck in your Zone of Competence or Excellence
What are some questions to ask yourself to help figure out your Zone of Genius
How can you move towards working more in your Zone of Genius?

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 128. I’ve never been more convinced of the power of creativity in creating amazing things in the world, in our bodies, and in our businesses.

Today’s episode is a solo episode where I dive into my thoughts on this based on my conversation last episode with Marlys Woods, LMFT.

Check out that conversation here.

Without further ado, let’s dive in!

What to Expect in this EpisodeI cover the following:

How we, and I, have de-valued music and the arts as a form of healing in the past
Why I think it’s essential now more than ever that we re-connect with it as we explore innovative approaches to the many problems of the world
Collective healing with music and missed opportunities with a life devoid of arts and music
How connecting with creativity through music and dance has been incredibly healing to me in a very short time
My reflections on the healing that occurred in simply discussing my emotional experience with a song with Marlys (Including discussion about the song I talked to Marlys about which can be found here) (includes an example of a protector part of me, and an exiled one who has held a burden)
Using music and dance and other creative expression to connect with pre-verbal parts
The importance of getting the emotion out of you, versus isolating in it
The impact of creativity in creating sustainable businesses that work around your life (with Marlys Woods and Megan Gunnell as really fascinating examples of this)
How you can be sure to hear if Marlys and I do a collaborative experiential event for therapists to experience the healing power of music (we are already brainstorming on this)
And so much more!

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 127. Saddle up and get ready listeners! We are talking about music and healing today. Yes! I hope you are as excited as I am. I’ve been searching for the perfect guest to come on and talk about this, and let me tell you, I found her.

How Music Can Heal Us (But Also Can Cause Harm)Marlys Woods of Get In Tune Music Therapy is a board certified music therapist and also a licensed marriage and family therapist.

Without further ado, let’s dive in!

What to Expect in this EpisodeWe cover the following:

How Marlys came to doing this work and the role music and singing have played in her life
How this specific way of using music in the mental health world is actually a very small movement, and what that’s been like for Marlys (and the opportunity it could provide for those who are interested)
How Marlys has to be innovative with her work and business (and how she didn’t actually want to do this at first)
What a music therapy session might look like, including a specific song from my life (can be found here if you want to listen to it and follow along!) – this was a huge aha for me and opened up a new level of healing that I will share about in this episode and the one that follows
How music can be harmful
How to use it in a helpful way
Common fears for therapists and clients about connecting with creativity
Should therapists dabble with using music in sessions without training in music therapy
How you can be sure to hear if Marlys and I do a collaborative experiential event for therapists and helpers to experience the healing power of music (we are already brainstorming on this)
And so much more!

Who is Marlys Woods* Board-Certified Music Therapist and Licensed Marriage and Family Therapist * Provides a specialized approach to using music in mental health recovery settings including addiction, eating disorder, anxiety and depression * Passionate about using her knowledge of relationships, people, and music to help those struggling with mental health * Believes music therapy is an integral part of mental health recovery * Services include therapist and facility trainings, direct therapy services, and self-study programs * Serves treatment sites in Southern California and the Greater Denver Area, and offers virtual services worldwide

Watch Marlys’s video about how music can harm here.

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 126. Welcome to the first solo episode of an experiment I’m really excited about! I’ve done around 60 podcast interviews now (!!) and I LOVE it. So freaking much.

I want them to last forever and I have so much to say, but also I learn so much during and after the interviews.

So my new experiment, starting now is I will do a solo episode where I dive in to the topics that arose for me during the previous interview episode, where I can reflect on it, what I learned, and share more of my experiences related to the topic in a way that we didn’t have time for (without a 2 hour episode)!.

For today’s episode, I expand on my talk with Megan Gunnell. To here the initial interview, go here. I am setting these episodes up so that you don’t have to listen to the interview episode first, but you may want to go back to it after you listen to this episode.

What to Expect In This EpisodeTopics and questions covered:

Does psychotherapy training strip us our our creativity and self trust?
Should we as therapists pursue other ways of making money outside of 1 on 1 therapy?
How did I end up deciding to create a retreat for therapists? How am I feeling about it?
My journey and process with creating a retreat for the fall of October 2024
What did I/we learn from talking to Megan Gunnell about her process with creating so many amazing offerings outside of traditional 1 to 1 therapy
How has human design impacted me over the past few months?
What is a Zone of Genius and how can it help us work smarter, not harder?
And much more…

To listen to my interview with Megan Gunnell, go here.

To get on the waitlist for the next retreat, sign up here!

Are you a therapist or helping looking to get connected with The Innovative Therapist Community? To sign up for online events for therapists, go here to sign up for our next virtual event. Even if you can’t make the date, you will be the first to know about future free or paid community virtual events.

If you are local to Michigan sign up here for details about local events!

Wanting more support beyond these podcasts?* I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 125. This week’s podcast episode was so good.

I had been following Megan Gunnell’s work for a while.

And then unexpectedly, she reached out to me. (!!)

This sort of feels like what it might feel like for a celeb to reach out and ask to hang out.

She asked if I might want to meet up and talk about the potential for collaboration.

Umm… yes please!

We talked about potential for collaboration sometime next year (yay), but first, we decided to record this podcast.

A wealth of experience with THRIVINGMegan really is a representation of how I want to feel about my business and frankly, she’s doing a lot of things that look amazing, like hosting retreats in Costa Rica and Italy.

She’s such a model of what creative thinking can do for you, and how it can help you develop more healing modalities as a therapist in and out of the therapy room.

I think this is a model any human can follow. And we cover the simple, but not easy steps to tapping into her intuition and having the courage to follow her path.

Without further ado, let’s dive in!

What to Expect in this EpisodeWe cover the following:

How Megan came to doing the amazing work she does today, including a story about the time she hosted something that totally flopped
The role creativity has played in her career journey, the times she was disconnected from creativity and how this impacted her
How she incorporated playing the harp into her 1 on 1 therapy sessions and the impact it had for her clients
Guidance for how to determine what work “sets your soul on fire” and the difference between fear because you aren’t ready, and fear because you really are
Her journey with 25 years of hosting retreats and some of the many lessons she’s learned
The book that lead her to realize that holding a retreat is a calling for her
How to determine if holding retreats is right for you and how to explore this question in a low risk way (including several great questions to reflect on for yourself)
Her specific process the month before holding a large retreat or event
Upcoming offerings including her Costa Rica Summit and a Retreat Intensive Program, see her many offerings for therapists here
And so much more!

Who is Megan Gunnell?Megan Gunnell, LMSW is Founder & Director of the Thriving Well Institute, psychotherapist, group practice owner, speaker, #1 bestselling author of “Thriving as a Therapist” and international retreat leader with over 25 years experience. She provides coaching, online courses, retreats and summits to therapists who want to learn how to build and scale their business. She’s the admin of the Thriving Therapists® FB group with over 20,000 members. Megan received the Meta Community Accelerator Award for 2022-2023 for having one of the highest engaged facebook communities in all of North America. She has presented and facilitated workshops and retreats globally and nationwide. A recovering perfectionist and recklessly brave, she’s not afraid of most challenges. You can find out more at: www.thrivingwellinstitute.com

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 124. I get a lot of podcast pitches. Many of them, it’s clear they’ve never listened to my podcast and have zero idea about my audience. Others are pitching people that have truly nothing to do with what a do (men’s hair removal expert, anyone? Just why?).

Someone reached out to me to introduce Ann though and I was intrigued (I mean, read the bullets below, wouldn’t you be?). I did my due diligence and listened to another podcast interview she did. And I immediately knew I had to have her on.

Her willingness to be open about her unique experiences growing up with her dad, his partner, and her mom all the in same house in the 80s is really fascinating. And her compassionate take on the evangelical conservative Christian approach to LGBTQ+ is really quite inspiring.

Without further ado, let’s dive in!

What to Expect in this EpisodeWe cover the following:

How Ann came to doing the work she does today
What she learned from growing up in a queer household in the 80s
What she learned from attending a religious conversion conference as a queer female
How she is able to cultivate so much compassion for others who believe anything outside of heterosexuality is a sin
The most common issues LGBTQ+ members face and where she sees therapists miss the mark and cause harm
Ways she’s engaged in healing that is outside of traditional talk therapy (I loved her answer on this!)
Her main takeaway she wants people to know when it comes to LGBTQ+ emotional well-being and mental health
And so much more!

Who is Ann Russo?Ann Russo, is a business founder, psychotherapist, author, and mental health advocate with an MA in Theology from Loyola Marymount and an MSW from Long Beach State. In 2018, she founded AMR Therapy to provide culturally sensitive mental health services to queer communities and other underserved populations. Under her leadership, AMR Therapy has served over 1500 clients with a dedicated team of just 15 therapists and administrators.

Ann is a trained domestic violence and sexual assault advocate, specializing in trauma-informed care and first responder crisis management. She is currently developing specialized Continuing Education Units (CEUs) for therapists, focusing on critical topics such as ethical non-monogamy, sexual empowerment, religious trauma, and queerness. These CEUs are essential for professionals seeking to enhance their skills and better serve diverse populations. Ann also offers consulting services to mental health providers on these topics.

Her upcoming book, “Her Own Terms,” delves into modern female sexuality using cognitive behavioral therapy, sex-positive perspectives, and psychodynamic insights. Raised in a queer, non-monogamous household, Ann’s personal and professional experiences enrich her approach, making her a relatable and insightful figure in the mental health field.

Ann is a prominent advocate for mental health and sexual positivity, frequently featured in articles, podcasts, and interviews. You can work with a therapist at AMR Therapy or connect with Ann directly by visiting the websites below.

You can connect with Ann by joining her email list here.

Website for Ann’s group practice is: https://www.amrtherapy.com/

Ann’s website: https://www.annrusso.org

To work with Ann or a member of her team, email her at ann@amrtherapy.com and mention “Body” in the email to let her know how you heard about her work.

For 20% off CEU coursework, sign up here.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 123. Today’s solo episode is all about my thoughts about Creativity. I’ve been thinking about this topic a LOT lately. And it’s been incredibly fun.

I read this book recently and already am re-listening to it. It’s Big Magic: Creative Living Beyond Fear by Elizabeth Gilbert and I’ve found it really inspiring. I have really been slowing down to think about how I can add creativity into my personal and professional life and how others can do the same.

So this podcast episode is all about my thoughts on creativity, including how I’ve evolved to use creativity as a psychologist and also in my personal life. I can’t wait to share it with you!

Words of WisdomQuote from Elizabeth Gilbert:

“You’re not required to save the world with your creativity. Your art not only doesn’t have to be original, in other words, it also doesn’t have to be important. For example, whenever anyone tells me that they want to write a book in order to help other people I always think ‘Oh, please don’t.”

Do it for Yourself?That quote actually really makes me laugh out loud.

So much of what I’ve learned in the online marketing world is about knowing your audience and speaking to their pain points.

In my training as a psychologist, I was taught to always focus on the other person and their needs, helping them to conceptualize their struggles, and from there, give suggestions to help.

None of these suggestions are bad, and yet, none of them teach us how to listen to our own bodies as we are marketing or delivering therapy.

And the more I do both of those things, the more I think that’s actually the most essential skill to learn…

“I’m not a creative person.”I’ve said this so many times. I still sometimes say it.

But now at least I’m catching myself.

We all have creativity in us. It maybe got shoved down, but it’s there. And re-engaging with it can be deeply healing.

In IFS it is said that when we can notice and get space and separation from our Parts, the 8 C qualities of self emerge: Creativity, Curiosity, Connection, Courage, Calm, Clarity, Compassion, and Confidence.

There are also 5 P words that can emerge, including, Presence, Persistence, Perspective, Playfulness, Patience.

Play and creativity are essential for how kids learn and I for one am excited to continue to rediscover this as an adult.

Why We Should Care About Creativity“A creative life is an amplified life. It’s a bigger life, a happier life, an expanded life, and a hell of a lot more interesting life. Living in this manner – continually and stubbornly bringing forth the jewels that are hidden within you – is a fine art, in and of itself.”

-Elizabeth Gilbert

I’ll be perfectly honest, I want to convince you that creativity is important.

I went online and started searching in Google Scholar. There are definitely some articles to support this. Liz Gilbert’s book has more ideas on this.

I come from a heavily science and math focused background. My dad was an engineer, and my mom taught math, and later computers, and then taught technology to other teachers.

I can’t say that I grew up truly understanding the immense value of creative works. When I did art at school, perfectionism was majorly on the scene. If it wasn’t perfect, I’d freak out (internally or externally, depending on my age).

Dancing as CreativityMy main exposure to the arts and creative expression was the fact that I danced from age 8 to 18, and the again for a few years in college on a college Pompon team.

I witnessed creativity, but I never felt creative. I struggled with choreography. I would just put together tricks I already knew, do a double turn into an axel jump, then jump forward and do a kick and a leap.

Ways I Engage in Creativity Today1. Podcasting 2. Blogging 3. Thinking of new ways to engage clients and therapists in innovative ways to heal themselves (while, creatively, healing myself too – see what I did there?) 4. Tap dancing (started as an adult 3 years ago) 5. Dance parties with my kids 6. Neighborhood book club where I read books I wouldn’t normally read and discuss them as a group

Ways to Engage Creativity In Psychotherapy (as a therapist or a client)1. Learn a new modality (e.g., really into ACT? Try IFS! Or other somatic based approaches) 2. Find a few person who teaches the same modality differently. Example, I found CBT pretty bland and non-relatable in grad school, but when my parent coach teaches CBT type skills, it clicks and I see more of the value. Ask around to friends on who they learn about a certain topic from and explore this. 3. Dive into a new topic area. Always wanted to learn about neurodivergence and how to make therapy more effective for various types of brains? What about sexual health and therapy (listen to my convo with Sharon Depcinski on this topic here), how do your incorporate that? How about exploring a deeply important (though admittedly intense) topic like decolonizing of therapy learning and how that’s impacted you (and how you might want to think differently now. 4. Incorporate art, music, or movement into the therapy room. I’ve been seeing more and more therapists do this. Obviously be aware of what training you need for this, but I definitely could see this be incredibly healing.

Note: If you are like me, you might have a Part of you that gets overwhelmed by all of this, especially if you have a part of you that wants to be the perfect and best therapist for everyone all the time. That part of you means well. And also, you bring tremendous healing and value already. So maybe we can appreciate that part for what it’s trying to do for you, and just know that you can choose 1 small area and that’s great. Or skip this whole section and just explore creativity outside of the therapy room!

Ways to Engage Creativity Outside of the Therapy Room1. Learn a new skill (especially one that has no secondary gain or value). I struggle with this! I have many creative hobbies I’ve explored where there’s a secondary gain (I can show off my tap dancing skills, I can speak Spanish while traveling, I can sell these painted sports logos on Etsy! lol). And that’s fine, but what about things you can do just for yourself. I read the book 4000 Weeks and the author talked to someone who had a hobby of creating a world with model trains. He couldn’t be “good” at it, he just did it for the love of it. For those of us who notice we are doing everything for secondary gain and/or accolades, this is something to consider for sure. 2. Find a community where they are doing creative things and join in on what sounds fun. I love Meetup.com and have been using it for many years. 3. Take a dance class. 4. Take an art class (in person or online) 5. Do a music challenge with a friend! (here is one example of some prompts, but they are everywhere on the internet, just search Music Challenge). My good friend Darius Randall and I are currently doing this for a second round as I record this, and I can’t tell you how much more creative at work I’ve felt because I don’t necessarily pause and listen to music on a regular basis otherwise. As a side note, Darius went into private practice recently and is an excellent therapist, would be a good fit for professionals, especially healthcare workers. If you are in the state of Michigan, check out his website at FreshSands.com here. This is actually part of the reason I’ve re-focused on offerings I want to create that harness the power of nature, movement, and/or music. I am most likely going to create some experiences locally in Michigan (Pickerel Lake half day retreat anyone?) and then also online in a way that helps us connect with our bodies, slow down, and engage in creativity and healing.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 122. In deciding which episodes were worth replaying for you this summer, this one immediately came to mind for a few reasons.

First of all, I’ve referenced this conversation many times since I had it in July 2021 (3 years ago!!). I’ve talked about it on the podcast, and I’ve referenced it in my head.

To share how it’s impacted me, we have to review one of my favorite Maya Angelou quotes:

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

– Dr. Maya Angelou

I’ll be honest, it’s been 3 years and my memory is not great. So I don’t remember exactly all the things Adia and I talked about (although I reviewed some of the topics in the lists below).

But I remember exactly how I felt when she was modeling how you might talk to yourself when you were feeling shame.

It felt like a gut punch. A big puzzle piece clue. Saying, “Hey Shawn, if you were wondering where else you need to look to take your next step in healing, it’s here!” Overall message: “You still have some shame to unpack and work out!”

What To Expect in This Interview:* Dr. Gooden opens up about how struggles with self-worth manifested in her life growing up. * How she learned the hard way that external validation of worth – be it a doctoral degree or losing 50 lbs – are common motivators, but don’t work long-term. * Her thoughts on the field of psychology and our training to not self-disclose, and how she’s shifted this and why * Common barriers to unconditional self-worth * Incredibly valuable language for shifting towards true self-compassion * And so much more!

Top Things to Remember While Cultivating Unconditional Self-Worth1. You are under-utilizing the skill of self-compassion. I can almost 100% guarantee it. Instead of beating yourself up, or just taking a practical approach (“you messed up, don’t dwell on it, move on.”) you can name and make space for your pain, while still holding yourself accountable. You can talk to yourself as you would a small child who is in pain. “I see you, you’re okay. I got you.” This shift alone, when mastered, can change everything. 2. Many of the ways we think about mental and emotional well-being are incredibly outdated. And often harmful when they further stigmatize struggle and have groups of us pretending that we don’t struggle, while our clients do. In the field of psychology, the precedent is not to share, to be a blank slate, to be objective and a suggestion or advice dispensary. And yet, when we question that, not only can we help people more effectively, we as professionals can also be more free to bring our full selves to work. This relates to our discussion in Episode 27 about 4 Reasons you should share your story (and why I shared mine). The reality is, we aren’t going to fall into categories or checkboxes. This person has depression and self-worth issues, this one does not. This one has developed self-compassion, this one hasn’t. It’s a journey that we are all on and we ALL have shame and self-doubt. We can all work on and benefit from the skills mentioned here. 3. The more you work on your relationship with yourself, the more you will be able to do vulnerable things, and pick yourself up when you inevitably fall. It does not need to be, “develop self-worth first, then do uncomfortable things,” OR “fake it until you make it, just do the hard thing no matter how you feel.” Your life is yours and yours alone. Don’t avoid things you value or get stuck in perfectionism, but don’t feel like you HAVE TO do something just because someone says so. You get to choose. 4. External boundaries can help behaviors with delayed gratification to become more intrinsically motivating, under the right conditions. Dr. Gooden talks about her initial resistance to meditation, and how being forced to teach it and practice it allowed her to gradually see the benefits. This relates to how we can sometimes guide ourselves to an exercise routine or an eating pattern we might feel really good doing eventually, but in the short term might be super uncomfortable (e.g., if you are learning a new cooking or meal prep skill, or if you are working new parts of your brain or muscles). Setting up external boundaries sometimes can help create space to explore if the behavior truly fits in our life (e.g., do I feel good on a plant-based eating plan? What about partially plant-based?), particularly when we explore it without all the shame, blame, and guilt. Just truly an experiment.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 121. One of the questions I get most often from people when they learn that I’m aligned with the Health at Every Size® movement is some version of this:

“But I’ve worked for many years in XX setting and I’ve seen how people suffer when they have excess weight on their bodies. How can we really say that people can be healthy at every size?”

Today’s encore episode is a replay of my conversation with Dr. Jillian Murphy that answers this question incredibly well. I can’t wait to share it with you!

What To Expect in This Interview:We cover the following topics:

Why Health at Every Size® is not just a social movement, but an evidence-based movement rooted heavily in science. She breaks this down in a way that I truly haven’t heard before, so make sure you stay tuned to really understand why and how this isn’t just a “don’t judge people for their body size” movement (though that’s of course very important, too!)
We talk about her training as a Doctor of Naturopathic Medicine and where her focus is, as well as the ways that her training, just like pretty much all standard training programs, were steeped in diet culture beliefs.
Her experience with orthorexia and how she finally fully cut the diet culture cord.
We talk about her work learning about competent eating through the Ellyn Satter Institute and the power of this approach for kids and adults. I’m SO excited for this part of this conversation, because we talk about a nuanced approach to moving towards a flexible, healthy, sustainable relationship with food called Competent Eating that can be really helpful for people who want more structure than Intuitive Eating provides. Super cool.

What You Need to Know About Weight Inclusivity, Health at Every Size®, and How You can Immediately Start Improving Your Health1. The weight-inclusive Health at Every Size® movement is social. All bodies deserve dignity and respect and we don’t current provide that. This is well documented and incredibly harmful. 2. The weight-inclusive Health at Every Size® movement is scientific. Not that social and science are separate per se, but there is immense amounts of evidence that the link between weight and health cannot be fully causal, for many of the reasons that Dr. Murphy outlines so well. She talks about the fact that thinner people have all the conditions we blame on weight (heart disease, diabetes, cancer, PCOS) so for that reason alone we know it can’t only be weight that is the problem. We cannot establish a causal relationship with weight causing the health problems it’s blamed on (e.g., heart disease, diabetes, PCOS, cancer, etc). This doesn’t mean there aren’t co-relations, but we know it isn’t as simple as “fat causes X” as so often is the assumption. There could also be underlying genetic causal relationships that are causing the weight gain and the disease process. 3. We don’t currently have consistently effective ways to lose weight long-term without sacrificing well-being. We don’t cover bariatric surgery at all in this interview, although frankly I’d love to hear Dr. Murphy’s thoughts on that, but when talking about long-term significant weight loss (more than just a handful of pounds, although this depends on current body size), without surgery or medications, the odds of that happens without collateral damage is quite low. So, even if we could establish a causal relationship (e.g., excess weight causes disease), we don’t currently have effective ways to help people lose weight and keep it off, without a sacrifice to well-being, physically and emotionally. 4. There is a much wider arrange of body diversity than the medical community currently allows for. Body diversity is a fact. This results in significant problems including lower quality of care, weight stigma, bad advice, and leaves most people increasingly losing faith in themselves, versus recognizing that the system fails to improve health in the vast majority of folks with these struggles. 5. You deserve to have full autonomy over your body. One of the reasons the anti-diet movement can feel so loud, is the attempt to try to counteract the loudness of the diet culture and weight centric BS. But it’s normal and understandable to still desire weight loss and smaller bodies because there are social privileges that you will get, including more acceptance, belonging, and even better health care with less judgment and bias. But once you know the data, you can be empowered to make the choice that’s best for you. 6. Competent Eating is another way to re-learn to trust yourself and build a flexible healthy relationship with food and your body. By providing some structure, we can actually achieve more freedom. Have you noticed this in other areas of your life? The trick is, depending on how entrenched your body image and eating struggles are, you must be truly honest with yourself about this throughout the process. I was thinking after this interview that this really is an example of how we often work with binge eating disorder in cognitive behavioral therapy too, typically focusing on providing structure, but the fact that Intuitive Eating works for some, and a model of competent eating works for others, means that we need to attend to each individual person and how the approach feels for them. Tying back to motivation theory, if it’s increasing autonomy it will likely lead to feelings of improving flexible control and positive self-care and health outcomes. If it feels controlling, like diet mentality or like rigid rules, it’s unlikely to work. We can take a set yourself up for success mindset. I specifically talk about this in my free 3 day Hunger and Satisfaction Journal, “if eating without structure freaks you out,” and give some suggestions for what to do about this. You can grab that here.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 120. I’ve said it before and I will say it again, I am often profoundly changed by the impact of the conversations I have on this podcast. I still remember quotes and concepts from people I interviewed a year ago, and I still sometimes re-listen to the conversations to remind myself of the lessons I learned from them.

This conversation with Dalia Kinsey, RD, LD, from May 2022 was extra special though. And I’m actually having a hard time putting into words why exactly that is. I think part of it is Dalia’s presence, and the generosity and vulnerability that is shared, including the process from behind the scenes of this week’s. Beyond that, however, Dalia’s compassion for others, myself included, who have very much missed the mark with wellness, health, and lack of diversity in related fields, made this conversation all the more meaningful.

Inviting Dalia on the podcast was important to me because I truly believe that moving towards true wellness and health means we must un-learn a lot of what we have been taught. Not only about what is healthy from a weight-centric model, but so much of what we have been taught about race, sexuality, and generally how so many of our systems, educational models, and structures are set up to serve white people, not persons of marginalized backgrounds.

I’ll admit: I have total imposter syndrome when I talk about or write about topics related to diversity. I’m afraid I’ll mess things up, like say the wrong things or offending someone (my deepest fear). But I know deep down it’s a privilege to be able to choose to learn about and talk about these topics or not, and I am working on continuing to choose the (typically mild) discomfort, so I can continue to learn and grow.

I hope you will listen in on this conversation and hear the incredible gift that Dalia has given to the world by sharing this book with the world. I truly believe what I said, that I think this book truly benefits anyone who wants to learn about wellness and inclusion as an individual or as a healthcare provider.

I hope wherever you are in your journey of learning about diversity and where we in the US and other countries have greatly missed the mark, that you will remain open, curious, and humble and continue to be open to learning more. And remember that (as I often have to remind myself) you don’t need to know it all, you just need to ask question and listen. There’s so much value to be gained from learning about the amazingly diverse experiences of humans and I’m incredibly grateful that Dalia shared with us via Decolonizing Wellness, but also that I was able to have this incredible conversation as well.

What To Expect in This Interview:We cover the following topics:

How Dalia came to doing this work, and the courage it took for Dalia to write Decolonizing Wellness, and the incredibly vulnerable process of doing so
Some examples of the many ways that health and wellness spaces miss the mark when it comes to persons of diverse and/or marginalized identities
What Dalia means by “When you queer anything it becomes more inclusive” (and why I’ve never been more convinced of this after talking to Dalia and reading Decolonizing Wellness)
What Dalia wishes more people understood about these topics
And much more!

Who is Dalia Kinsey, RD, LD?Dalia Kinsey is a queer Black Registered Dietitian, keynote speaker, the creator of the Body Liberation for All podcast, and author of Decolonizing Wellness: A QTBIPOC-Centered Guide to Escape the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation. On a mission to spread joy, reduce suffering, and eliminate health disparities in the LGBTQIA+ and BIPOC community, Dalia rejects diet culture and teaches people to use nutrition as a self-care and personal empowerment tool to counter the damage of systemic oppression. Dalia works at the intersection of holistic wellness and social justice, continually creating wellness tools and resources that center the most vulnerable — individuals that hold multiple marginalized identities. Dalia’s work can be found at https://www.daliakinsey.com/ or on YouTube, Substack, LinkedIn, or Facebook.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 119. In today’s solo episode, I’m going to share some of what I’ve learned about IFS and how it works based on both my personal and professional experiences thus far.

I’m also going to talk about learning to slow down, how it’s a journey I’m still on, and how IFS helps me actually do it, specifically focusing on my example of my Overworking Part, which I learned as I talked through this episode is very linked with my “Optimizing my Experience” Part (also described in my episode with Randi Rubenstein).

In this episode I share my process of recognizing my Overworking/Optimizing Parts, appreciating them, and helping to do things (like record this episode for you!) from a more embodied and grounded place.

In the middle of the episode, I lead you through an IFS based meditation to get to know a Protector Part of yours, Overworking Part or otherwise. Then I cover 3 of the main lessons I’ve learned from experiencing IFS.

Without further ado, let’s dive in!

But First, Words of Wisdom“Compassion as a spontaneous aspect of Self blew my mind, because I’d always assumed and learned that compassion was something you had to develop. There’s this idea—especially in some spiritual circles—that you have to build up the muscle of compassion over time, because it’s not inherent. Again, that’s the negative view on human nature at play. To be clear, what I mean by compassion is the ability to be in Self with somebody when they’re really hurting and feel for them, but not be overwhelmed by their pain. You can only do that if you’ve done it within yourself. That is, if you can be with your own exiles without blending and being overwhelmed by them and instead show them compassion and help them, then you can do the same for someone in pain who’s sitting across from you.”
― Richard C. Schwartz, No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model

The Top 3 Lessons I Have Learned Through Experiencing IFS Cognitive Self-Compassion is Very Different Than Heart Self Compassion. It’s totally different. And I was definitely always practicing the cognitive type. This really came to light for me when I talked with Dr. Allyn Richards in episode 108 (you can listen here). We both experienced compassion for ourselves by practicing IFS in a way that was totally different than anything we’ve tried to do in the past. * You Have to Life it to Give It. Hearing this always felt annoying to me. But also so true. I always heard that you shouldn’t teach meditation if you don’t have a meditation practice. Well, I occasionally taught it, but I definitely didn’t have a practice. * Talking About Parts is Very Different than Talking to and Building a Relationship with Parts.* One of my trainers in my Level 1 mentioned that she often sees therapists saying they are doing IFS, when really they are talking about parts with clients, which can be helpful. Many of us, therapists especially, have developing amazing conceptualization and analyzing parts that helped us a TON. And also, they are still parts. When you truly build a relationship with and honor these parts, new levels of healing and embodiment open up, likely that you didn’t believe were truly possible.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself! We may be starting another IFS based community group soon.

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 118. Today’s episode is a special conversation with Dr. Amy Neeren who has shown amazing resilience in terms of finding a career in psychology that felt right for her, and a big piece of that has been pursuing a career outside of her full-time work as a psychologist in writing fiction.

She has published two children’s books in the traditional publishing world (NO SMALL FEAT, as we learn in this conversation) and is working on a novel now. All of these writings have a tie to mental health, and to her story to some degree.

We talk about how writing can be so healing, and so hard, why she does it, why she chose traditional publishing route, and what keeps her going.

I really enjoyed this conversation and I’m sure you will too.

What to Expect in this EpisodeWe cover the following:

Amy’s journey to getting a PhD in Clinical Psychology and how stuck she felt after getting her degree and not finding private practice to be right for her
How Amy got into writing (including whether she always wanted to be a writer or not)
Why she chose traditional publishing over self-publishing
How long it took Amy to publish her first and second books (these answers shocked me)
The new project she’s working on now
How she feels about and deals with rejection (and how often she gets to practice this!)
A discussion on how to incorporate creativity in our lives as therapists
Why she wrote her children’s book series Nellie in Knots (Book 1 in the series here, Book 2 here) (and how much my daughter and I LOVE this series!)
What the two types of writers are (Plotters and Pantsers) and which one Amy is
And so much more!

Join the Innovative Therapist Book Club Today!Want to learn about the Top 4 books I wish I had read many years ago that have shifted my view of healing and human relationships?

Download the free guide today to find out – I bet some of them will surprise you! You can grab it at DrHondorp.com/Books

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 117. In today’s solo episode, I’m going to share some of my healing journey and a bit of an update about where I’m a today. This will include reflecting back on what really helped me heal from binge eating disorder and the chronic dieting cycle, as well as what continues to help me build trust with myself today as I work to build a life that’s aligned, joyful, and helps me avoid feelings of regret (as much as possible, since regret is a valuable teacher!).

I’ll cover how Internal Family Systems has factored into this for me over the past 2 years, and how this model really helps me understand healing on a whole other level, even before I learned it.

I’ve gotten a few questions lately basically asking me, “Given our culture, what’s truly possible when it comes to trusting myself with eating decisions?”

I also have been reflecting on how overall I feel more self trust than I ever have in various decisions, so I’d like to walk through some of the steps that helped me get there, with examples of how I shifted my relationship to food in the past and how I’m now learning to apply it to my podcast and other aspects of my business.

Without further ado, let’s dive in!

But First, Words of Wisdom“I’ve learned that whenever I decide something with an open heart, I usually make the right decision.”

– Maya Angelou

3 Truths That Shifted Everything When It Comes to Binge Eating & Self Trust Truly Understanding What Restriction is and How to Stop It. I’ve been reflecting lately on what helped me heal from binge eating disorder. For the part of me that restricted (and for those who don’t know my story it wasn’t extreme restriction in any way, basically I was just following advice I’d get from plans like WW), it really took around 13 years of trying before that part finally realized it’s well-intentioned efforts were not working at all. Things to note: I had a lot of factors that made this healing journey easier for me, and still do to this day, most notably size privilege among many others. * Continuing Until You Get to the Root Cause.* I actually didn’t really do this, well not until many years later when becoming a mom pushed me to do more healing. It’s so common to exchange one protective part for another. No longer restricting or binge eating, but maybe occasionally using food to cope (without guilt, but still avoiding the underlying feeling), or overworking, or finding ways to avoid triggers (e.g., sometimes people will develop parts of them that really just compartmentalize, and bring all of their emotions and shame to therapy, which is great, but they are still disconnecting from the pain outside of the one hour a week which doesn’t feel great to them).

Knowing that Deeper Healing and Releasing Beliefs is Actually Possible (Even Though the World Ain’t Changing Anytime Soon). This is the part that IFS really helped with for me. I think for so many of us, we just deeply believe that we will always have parts of us that hold shame and beliefs like “I’m not enough” that get triggered by various things, anything from glancing in a mirror to making a mistake in a meeting. It’s important to note here, that there are many different ways to heal parts of ourselves outside of therapy too. Sometimes being in certain social groups, participating in certain group or solo activities, or other environments can heal parts of us in ways we don’t even know we needed or maybe even understand at the time. For example, maybe finding a great therapist is your next step in pursing healing, but maybe it’s finding an amazing local community of artists and taking up painting, or maybe finding a group that likes bird watching, or maybe it’s taking an online class about writing a fiction book. I have no idea what it is, but there are many paths to healing. Listen to yourself about what you truly yearn for, and see if you can trust yourself to make the investment in yourself that feels right for you.

Wanting more support beyond these podcasts? * I am currently accepting new therapy clients if you live in one of these 40 states in the US * My rate for an intake session is $220 and for a 45 minute follow up is $195 * If interested in learning more, including my availability and details about my practice, email me at info@drshawnhondorp.com or call 616-227-0001 * Or if you are a therapist of helping professional looking to connect in community and learn more about or experience the IFS model, get on my email list here and/or email me at info@drshawnhondorp.com to introduce yourself!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 116. Today’s episode was a super interesting conversation with Sharon Depzinski, LMSW. Sharon is a Certified Sex Therapist and wonderful human being (that I actually got to meet in person a few hours after our conversation at a local therapist meetup!).

Sharon reached out to me to share a newer therapy modality she was learning called TRIP, Trauma Regulation and Integration Processing which is a modality developed by Monique Hoving-Smeets.

From there, we chatted about the fact that she’s a certified sex therapist and the important of this topic (which we have never discussed on the podcast yet!), and her personal and professional interest in exploring neurodivergence and how crucial this can be for people to experience true healing.

To be honest, I’m still processing all the information in this conversation and I believe it’s incredibly important in many, many ways.

What to Expect in this Episode* Sharon shares her journey to doing the work she does today, which includes taking a human sexuality class at Central Michigan University but soon realizing that West Michigan wasn’t quite ready for her to do sex therapy in those early years… * What is sex therapy? Why should we care about it? (and everyone should!) * What is desire differential in couples and is it normal? * Her winding path as an LMSW for 25 years, and how only in recent 1-2 years has she discovered that both she and her partner are neurodivergent * Sharon’s diagnosis with ADHD at age 49 and how that’s impacted her as a therapist and otherwise * Sharon’s partner’s diagnosis of autism, and how she felt shame that she “should have known” and why she chooses to share their story * The role of neurodivergence and Sharon’s hunch about how common it is * The role of understanding perimenopause and menopause in understanding our physical and psychological symptoms * Why swearing makes Sharon a better therapist and the sign she has about swearing in her office (that I totally want now!) * Why Sharon pursued Trauma Regulation and Integration Process (TRIP) training and her experience with beginning to learn this modality * And so much more!

Seriously, y’all. If this conversation doesn’t get you thinking differently about a few things, I don’t know what will.

Can’t wait for you to check it out!

Resources Mentioned* Trauma Regulation and Integration Process (TRIP) training: https://relationshipworx.newzenler.com/professional-home * Neurodivergent Conversations podcast: https://www.divergentpod.com/ * Emily Nagoski’s website

Join the Innovative Therapist Book Club Today!Want to learn about the Top 4 books I wish I had read many years ago that have shifted my view of healing and human relationships?

Download the free guide today to find out – I bet some of them will surprise you! You can grab it at DrHondorp.com/Books

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 115. Today’s episode was another “this sounds like a fun idea” that quickly came to fruition. I logged into the YouTube TV app on my phone and saw that the Oprah Special on the weight loss GLP-1 meds was being recorded.

The show was titled: An Oprah Special: Shame, Blame and the Weight Loss Revolution

I watched a little bit of it, but then decided to come back and watch the recording the next day. I quickly sent a Voxer text to Dr. Kim Daniels to ask if she was watching and if so, if she wanted to record a podcast episode about it.

Mainly, I noticed quickly in the part that I watched that very little focus was put on the potential root causes of the food noise. I thought, “this would be fun to review with Kim” and so here we are.

What to Expect in this Episode* Kim and I have a conversation about our general impressions of the TV special including some of the many things we believe they failed to address * In the episode we try to be as un-biased as possible, but we recognize we have major biases and a lot of privilege that impacts how we approach this situation * We talk about some of the aspects we wish were discussed and how we had hoped for a more balanced conversation * We talk about the concept of obesity as a disease and also the statements like “release the shame” and our thoughts on these nuanced topics * We also talk about how Internal Family Systems theory can help us understand the many strong opinions as it relates to these topics, and how an IFS approach could really be useful as we are trying to truly examine root causes * We talk a bit about the concept of food noise and early relationships with food and how they might contribute to symptoms as an adult * My hope and belief is that this conversation is not pro or anti medication, but simply an expansion on the aspects of weight loss and these controversial medications coming from two psychologists

Join the Innovative Therapist Book Club Today!Want to learn about the Top 4 books I wish I had read many years ago that have shifted my view of healing and human relationships?

Download the free guide today to find out – I bet some of them will surprise you! You can grab it at DrHondorp.com/Books

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 114. This week’s episode is special. I was on the Mastermind Parenting podcast with Randi Rubenstein, my beloved parent coach recently. And the convo was so good, that we are replaying it here.

So if you want to learn a little more about my story and how I got here, and hear me chat about it with one of the people who have been most influential in getting me here, this episode is for you!

What to Expect in this EpisodeWhat to Expect in this episode:

Some of my training and background and what I thought I was going to do for a career
When I learned about IFS and what continues to keep me aligned and pursuing training in it
How Randi has used it and is still using it, and a discussion about our understanding of it
How our relationship is very “power with” dynamic and how parenting, and therapy can often be a “power over” model and how that can be less helpful and even harmful at times
How watching Randi coach has shifted my view of how healing happens and my role as a therapist
A story about shifting my relationship with one of my protector parts recently (I got teary sharing this one!)
And more!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 113. This week’s episode is all about my first 4 days of my Internal Family Systems Level 1 training! So if you’re curious about what this IFS thing is, what the training is like, if it’s worth the wait and the money, and what I’m learning, this episode is for you!

What to Expect in this episode:

My process with finding IFS and the long process of finally getting into a Level 1 training!
The roller coaster that took me and on how I felt when I got it, versus how I feel now
What the schedule of the training looked like
The overall impact for me so far
Main takeaways and lessons
An example of one of my protector parts and how a 10 minute exercise with a new therapist learning IFS shifted things dramatically for me
How you can begin to explore IFS and my recommendations after exploring it for almost 2 years
And more!

Other Mentors & Resources Mentioned* Internal Family Systems (IFS) Institute Online Learning Options * My very candid conversation called “What your therapist really thinks…” with Randi Rubenstein on the Mastermind Parenting podcast

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 112. It’s official. It is here. This week’s episode is all about the new podcast, The Innovative Therapist Podcast. This name and shifting of the podcast reflects my internal shifts, and who I am becoming and permission for all of us to think more creatively with regards to how we think about healing. In this episode, I will tell you what to expect in the new podcast. What will be different and what will be the same. I will also share how I am different, and some of the experiences and people that led to those shifts.

I cannot wait to share it with you!

What to Expect in this episode:

My reason for changing the name of the podcast to The Innovative Therapist Podcast
Who it is geared towards (FYI: it isn’t just for therapists, but for anyone interested in thinking deeply and creatively about innovative approaches to healing)
Why I am probably not going to be recording in the same space anymore, and why
How the shifts you see in this podcast and other aspects of my business reflect internal shifts happening in me, and me learning to listen to and trust my body more and more (aka “walking the walk,” if you will)
What to expect in the future (e.g., more interviews with therapists who have paved their way and began doing meaningful work outside of the traditional 1 on 1 client work, among other creative guests and solo topics), more interviews with therapists and other professionals willing to challenge the status quo and question our traditional way of doing things (e.g., like my conversation with Dr. Adia Gooden a long time ago where we talked about sharing about ourselves as psychologists and how it’s so different than what we learned to do in training)
The book I’m reading right now, Decolonizing Therapy by Dr. Jennifer Mullan, and what I’m learning from it so far and how it’s helping me think creatively about our role as helping professionals and some of the reasons the traditional therapy model never felt quite right to me (and how this book is adding to the learning I got from reading Decolonizing Wellness by Dalia Kinsey, Check out my conversation with Dalia Kinsey to explore this)
How and why I’ll be continuing to explore evidence-based approaches as well as other “alternative” healing modalities (with less official research backing, but equally as important explore with an open mind)
What I’m thinking in terms of the motivation questions at the end, and the music for the podcast, and how I’m letting a lot of this evolve naturally (and how incredibly different that is from my prior approaches)
Things coming up in my world that I’m excited about! The Innovative Therapist Retreat Oct 7-10th in Norton Shores, Michigan, Local Outdoor Therapist Meetups in West Michigan, sign up for updates here! DrHondorp.com/Meetups, and other community building online offerings coming soon!

Other Mentors & Resources Mentioned* Natalie Miller and The Mind Witchery podcast * Randi Rubenstein and Mastermind Parenting

What is The Innovative Therapist Podcast All About? * The Innovative Therapist podcast is for you if you want honest conversations about what works and what doesn’t for learning to trust our bodies and doing deeply healing work (for our clients and ourselves) * It’s about having honest conversations with therapists and other professionals about their journeys and how they learned to listen to themselves and pursue work that felt deeply meaningful and energizing to them

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 111. I just loved this conversation with Natalie Deering. Natalie is the host of the podcast That Wellness Podcast which is a podcast she started in February 2023 and she’s already had some incredible guests including Dr. Richards Schwartz, Dr. Frank Anderson, and many others.

We had a great conversation about many things, but Natalie really does a great job breaking down 3 different ways to connect with Parts of you, and how to do it, with some tangible next steps and resources.

I also found it fascinating the ways she’s decided what to focus on in her business, so make sure you listen closely to that part.

In this episode, we cover:

Natalie’s journey as a therapist, how she came to IFS, and her process with deciding to start her amazing podcast, That Wellness Podcast where she’s invited guests like Dr. Richard Schwartz, Dr. Frank Anderson and many more!
What she loves most about her podcast
How she decided to have a podcast first, versus focusing on some of the other ideas she had for work outside of 1 to 1 therapy (e.g., retreats, workshops, ketamine-assisted psychotherapy)
3 different ways to connect with Parts with different types of meditation (including Natalie’s free walking path meditation linked here)
How she helped shift her therapy note writing from a should to a choose to

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Who Is Natalie Deering?Natalie Deering is a licensed mental health provider at her private practice, ND Wellness Psychological Services in Fort Thomas KY. She specializes in working with people who have complex trauma, anxiety, and stress using internal family systems therapy (IFS).

Natalie is the host of the IFS informed wellness podcast, That Wellness Podcast with Natalie Deering: Internal Family Systems with a Twist, where she interviews amazing people within the wellness field, IFS, and everything in between.

Natalie helps clients build resilience by gaining access to their inner healing potential. She incorporates internal family systems therapy with meditation, skills building, and movement. Natalie also provides wellness workshops for businesses and their employees, guided meditations, and restorative yoga sessions.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 110. On this week’s podcast, we talk to Pooja Arora who you are going to absolutely love. (Peyton, my intern who edits the podcast says it was one of her favorite episodes ever).

Even though I feel really excited about this episode, a part of me is definitely anxious.

Why?

Because on the podcast, we talk about a variety of methods of healing that aren’t all unequivocally supported by rigorous scientific research.

We talk on the episode about interventions like Emotional Freedom Technique (aka EFT Tapping), Neurolinguistic Programming, among other interventions, including my personal experience with trying some of these methods out.

Basically, there is research supporting some of the methods above, but how well it works compared to other methods, and why it works is not totally clear.

And the world I come from, the western psychological research world, tends to frown up such things… 🙂

Navigating the nuanceAnd although a part of me is worried about what you will think of me, the truth is I believe we need to have more conversations about methods outside the traditionally accepted, 100% unequivocally supported by randomized controlled trials, track.

I love science and research.

And, it has major flaws and limitations.

The truth is, that traditional methods of healing leave many of us struggling, suffering, and sometimes spending years not getting the healing results we crave.

The reality is I’ve always been open to other methods, even if I have many skeptical parts that come along for the ride.

And as Pooja says in today’s interview, those skeptical parts are allowed. They can join.

And if you could get relief for a physical or emotional symptom that’s been plaguing you for years in a few sessions, would your interest be piqued?

I know mine was.

The Power of IntuitionPooja Arora is someone that I was introduced to through my parent coach Randi Rubenstein.

She did some work with some of the other moms in the group, indvidiually and in a group setting and people were getting great results.

Some of the results she has gotten for others are outlined in our conversation and some in her bio in this week’s blog post.

When we connected, she shared that she has dealt with a lot of her own body image concerns, and overcome a lot in that area, despite really persistent shaming and bullying throughout her life.

At that point, I knew I had to have her on. She does her own work, has gotten great results for herself and others, and what I’m realizing more and more is that it’s much more about the person delivering the healing modality, and your trust and belief in them, than even the method itself.

This was truly a great conversation. So without further ado, here’s what you can expect in my conversation with Pooja:

How Pooja got relief from debilitating stomach pain and infection after trying all the things, in just 2 transformational sessions
Her experiences growing up in India and her experiences with persistent bullying about her body and appearance, and the ways she has overcome this
Pooja’s MANY areas of specialty and 20 different certifications, including but not limited to Emotional Freedom Technique (EFT), Neurolinguistic Programming, Past Life Regression, Reiki, and many more
The techniques that were most helpful to her in healing trauma and body shame
What Emotional Freedom Tapping (EFT) was developed for (bringing relief to Vietnam veterans)
What an EFT session could look like to help resolve body shame triggers
How psychotherapy can be synergistic with EFT
The story of how Pooja helped me to release a very difficult experience from when I was a young child, and how several months later my current reaction is very different to the same trigger
And much more!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Who Is Pooja Arora? Pooja Arora has been a student of spiritual healing practices for over 18 years. She has worked with over 800 clients including celebrities, CEOs, government officials, and clients of all walks of life and every age group. Through their work together her clients discover their deepest self-love and most abundant lives.

Her journey into the art and science of healing from within began at a young age, as she was always fascinated with the mind and its ability to create our reality. In her 20s she began experiencing debilitating stomach pain. After spending years and thousands of dollars on doctors to find the cause and cure, she turned to past life regression and was cured after two sessions.

After witnessing what was to her, a personal miracle, she dove deeply into the study of spiritual healing.

Areas of specialization:

Pain Management – resolved pain in a few sessions for over 300 clients, many of whom have had surgeries scheduled that they were able to cancel.

Body image and weight management – Through her own challenges of body image and weight she has discovered ways and protocols to help embrace yourself completely leading to success with weight management in the most gentle way possible. Knowing and accepting that healthy doesn’t always mean skinny has been a game changer for many of her clients.

Divorce – 100s of clients have used her guidance during major life changes such as divorce, discovering their most loving and productive path forward.

Anxiety for Young People & Children – relieved test anxiety, sports performance self-doubt, as well as other fears and phobias, for clients as young as five years old, enabling children to reach their potential

Modalities:

Though Pooja has certifications in over 20 different healing modalities, these are some she employs most often:

• EFT – Pooja is internationally known for her ability to customize and employ EFT tapping methods. Through tapping her clients report complete neutralization to traumatic past events, reversed limiting beliefs, and relief from chronic pain.

• NLP – with this modality clients including business leaders and caretakers can reframe their thinking in ways that drastically change life outcomes.

• Hypnosis – extremely helpful for weight loss, Pooja has seen over 30 clients experience substantial weight loss.

Never limiting herself or her clients, Pooja is certified in the following techniques and employs them on an individual need basis:

Pooja’s clients experience deep transformation which they have described as anything from life-transforming, to life-saving. Witnessing people rediscover their innate talents, superpowers, and strength is what drives her to continue her work as a spiritual healer.

How to Inquire about Services with PoojaGo to her website: www.createurmagic.com

The best way to contact her is through text at 832-870-7239!

Instagram link here.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 109. Kate block is a gem. She’s a therapeutic bodyworker, yoga teacher, and fellow science lover. She’s also someone who walks the walk, meaning she listens to her body and what doesn’t feel right for her, and makes uncomfortable changes when necessary.

Today you get to hear her story, and a whole bunch of wisdom, and I am confident you will enjoy it as much as I did.

I am realizing more and more that something that really lights me up is finding innovative solutions for healing for both myself and my clients. Kate is a wonderful example of that because she’s helped me get better in touch with my body and the lessons I’ve learned through somatic practices and this conversation apply to both therapists and our clients.

Kate is intuitive, and truly has a gift for this work. Oh, and fun fact, without formally learning about Internal Family Systems (IFS) she basically does Parts with with her clients because it just made sense to her.

Cool stuff, right? You’re going to love this conversation, so let’s dive in!

We cover:

What is bodywork and how does it differ from massage therapy?
How Kate combines the wisdom of talk therapy and bodywork to help her clients reach the next level of peace and healing
Why she reminds people that “your body is never trying to hurt you” and what she means by that
Why the question, “What do you feel in your body?” often feels hard, and how to practice embodiment
Kate’s approach to meal prep (one of my favorite answers to the integrated motivation question) and how you can use this knowledge to change a “should” to a “choose to” for something you want to do, but don’t really enjoy
And much more!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Who is Kate Block?Kate Block is the founder of Little Dipper — a therapeutic bodywork and private yoga practice located in the Forest Hills area of Grand Rapids (thisislittledipper.com). Her work at Little Dipper is grounded in her belief that the most transformative massage therapy, bodywork, and movement isn’t about “fixing” anything about you or your body, it’s about fostering a deeper connection to your own body and heart. Kate loves helping her clients address physical and emotional issues in a way that focuses on root causes so that they feel and live better. She is deeply passionate about the human body, health + wellness, and a well-marbled, medium-rare ribeye. Her post-grad biology background informs both her work as a licensed massage therapist and the approach she takes in leading her clients and students in yoga and movement. For Kate, therapeutic bodywork is all about learning how to show up, connect, and move (both literally and metaphorically) from a place of alignment with your deepest, truest self.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 108. Hi all! This episode was a super fun one for me. Basically, you get to sit down and hear a conversation with my dear friend Dr. Allie Richards. In this conversation, our goal was to have an honest conversation about our career trajectories as psychologists and how we’ve both strayed fairly far from much of the training we got in how to conduct psychotherapy, and the truth about why.

I laughed a lot in this conversation. Allie is incredibly smart, thoughtful, and honest in this conversation and I so appreciate her coming on the podcast and having this conversation with me.

If you are a therapist or professional wanting to know more about the behind the scenes thoughts of psychologists or just a human wanting to understand two psychologists who are on the path of un-learning a lot of what we’ve been taught, then this conversation is for you!

What to Expect in this InterviewIn this episode, we have an honest conversation about:

Places we believe psychology training gets it right, and the strengths we got from our psychology, research-focused training
Where the field is missing the mark, and how it has impacted us professionally and personally
The pros and cons of diagnosis and symptom-focused treatment
How and why we both got into Internal Family Systems and more somatic-focused psychotherapy approaches
How the line that Allie heard over and over from clients “I intellectually get that I’m not a failure, but I don’t feel it” influenced her personally and professionally
The ways Internal Family Systems have allowed both Allie and Shawn to truly experience self-compassion for the first time (this point is a big one)
How Internal Family Systems helps us shift the paradigm from control to freedom
How Allie learned to enjoy cleaning her car, but no longer does so with a toothbrush
And much more!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 107. Hey everyone!

I just did something kinda painful.

I went back to this very large google document where I’ve been journaling and documenting my thoughts since I started my business in Jan 2021.

In August 2021, my grandpa had just died. I was super lucky to know all 4 of my grandparents for many years, but my grandpa was the last of the 4. I was deep in grief and trying to get my work life under control. (My overworking part was QUITE active during that first year of business).

I had written:

Remember that you are in this for the long haul. It isn’t a race. You MUST prioritize your health, no one else is going to do it for you. You cannot get this time back.

I then went on to create a schedule and a plan of when I was “allowed to work.” With lots of quite rules and parameters (many of which I didn’t stick to).

I wish I could go back to myself at that time and teach myself what I know now.

What I Understand NowI now understand that parts of me were fighting with each other.

There was a part of me that deeply understood I needed to slow down, that I needed to create time and space to grieve and heal from that loss. This part knew I deserved this, and wanted to protect me from burnout, further worsening health concerns, etc. It wanted to be proactive and for me to be well.
There was also my “doing” or “overworking” part that has for so many years, coped with pain and fear by focusing on what I can control, by applying myself, creating systems, and working harder. This part is super good at “working hard now, see the gains later” (which is essentially what the online marketing world promises and I hate to admit it but I got majorly sucked in). Similar to the part above, this part is also all about being proactive and helping me “be well” in the future, because I have created a business I love that also offers me time and freedom to be with my family when I want to.

The Problem Was…The problem? I didn’t see the positive intention behind the 2nd part of me (or how it was getting tricked by master marketers telling me if I “just follow these steps, I will eventually succeed!”. I had so much shame about this part of me, and yet, I couldn’t stop overworking. It didn’t feel safe.

So I tried methods to tamp down that part, putting parameters and trying to “control it.”

Spoiler alert: Control as a strategy rarely works long-term.

The reality is, both of these parts of me had great intentions for me, and both were trying to protect me.

And what was the “doing” part’s most important goal? It was trying to protect me from feelings of worthlessness. Trying to help me “achieve” enough so I would feel worthy of the love of my family.

Ironic, right? Because it often takes me away from them, both physically (because I’m off working) and emotionally (because I’m in my head, strategizing my next business move).

Where I’m At NowAnyways, all this is to say, life is feeling a whole heckuva lot better lately.

Is it perfect? Do these parts of me never get polarized and fight anymore?

Nope.

Just recently I noticed that similar polarization.

But now I have MUCH more compassion for myself, and I navigate through it all with much more ease.

And I’m actively working on those parts of me that have felt unworthy (with help), because really, that’s where the magic is. 🙂

An honest conversation about …If you enjoyed this story, you will likely enjoy this week’s podcast episode, which is a conversation with my wonderful intern Peyton all about my journey thus far as an entreprenuer. The ups, the downs, and what’s been so helpful to me in creating more of a sense of calm and clarity than I’ve ever felt as I wrap up year 3.

We cover a LOT, including:

Where I was in year 1 of the business, and where I’m at now
Some of the lessons I’ve learned the hard way, especially about online marketing and online courses (and how this applies to weight loss and diet culture) — spoiler alert, there’s a LOT of effective marketing in both of those spaces that is 100% BS
Podcasts and books that have been most helpful and healing to me as a therapist and business owner (and a human being)
What I’m doing for fun lately
What I am doing to connect to fun and creativity
Plans for the future (including information about potential retreats and consultation group for therapists!)

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to use this innovative tool!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 106. Hey everyone! In this interview with Dr. Cortney Warren we cover the gamut of topics. Dr. Warren has an incredible amount of personal and professional wisdom to share with us, and to be honest, I had a hard time containing my excitement and making sure I asked everything I wanted to.

She shares such wisdom about various ways our cultural context impacts the lies we tell ourselves, and this is truly at the core of doing the deeper work we typically need to do to live a life that feels fulfilling and right for us.

We cover the topic of love addiction, which is relatively new to me and fascinating, both because it can help so many people understand what is a common experience and struggle for many people, and also because it has parallels and implications for the controversial topic of food addiction.

She gives tangible advice on how to improve self-esteem, and be onto yourself when you start to lie to yourself.

This is a great interview with lots of takeaways, can’t wait for you to listen in!

Who is Dr. Cortney Warren?Dr. Cortney S. Warren is a Board Certified Clinical Psychologist and Adjunct Clinical Professor in the Department of Psychiatry and Behavioral Health at the Kirk Kerkorian School of Medicine at University of Nevada, Las Vegas (UNLV). Having won numerous professional awards for her research, Cortney is an expert on addictions, self-deception, romantic relationships, eating pathology, and the practice of psychotherapy from a cross-cultural perspective. Her newest work is a self-help book that explores breakups through an addictive framework called Letting Go of Your Ex: CBT Skills to Heal the Pain of a Breakup and Overcome Love Addiction (2023).

What to Expect in this InterviewIn this captivating conversation, we cover:

🕒 05:34-Dr. Cortney Warren’s journey which included resigning from a tenure-track academic position to pursue a career in writing, speaking, and education, traveling and watching her mother engage in speaking engagements all over the world

🕒 12:05-How and why we are all liars and what to do about it

🕒 14:33- What Dr. Warren recommends working on first, before tackling how you are lying to yourself

🕒 23:17-What we can learn from other cultures as it relates to body trust (here we cover our distain for aging and the various differences from our culture to others in how we view people and how this impacts our sense of self)

🕒 26:38-How to acknowledge the reality of the valid and real pain and struggle people have, while also feeling empowered to be responsible for our choices

🕒 40:24-What is love addiction, why should we care about it, and how it relates to the controversy about food addiction

🕒 58:56-Some tangible steps you can take to stop lying to yourself so much

🕒 1:04:30-Dr. Warren’s tips to help me like strength training (they were super good!), and so much more!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to learn to use this innovative tool!

How to Connect with Dr. Cortney WarrenSocial Media Links:

Website: https://drcortney.com/

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

Twitter: https://twitter.com/DrCortneyWarren

LinkedIn: https://www.linkedin.com/in/drcortney/

YouTube: https://www.youtube.com/playlist?list=PLQGXD7Ms5oR3GzsPZl3Tjl_9qj71MezHj

Google Scholar: https://scholar.google.com/citations?user=Ka7bam4AAAAJ&hl=en

Instagram: https://www.instagram.com/drcortneywarren/?hl=en

TEDx Talk: Honest Liars https://www.youtube.com/watch?v=YpEeSa6zBTE&t=2s

Psychology Today Naked Truth Blog: https://www.psychologytoday.com/us/blog/naked-truth

Your Tango Expert Blog: https://www.yourtango.com/experts/cortney-warren

TikTok: https://www.tiktok.com/@drcortneywarren?lang=en

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 105. Hey there, wonderful listeners! I'm so excited to be back with you today for this great conversation with Dr. Dina Goldstein Silverman. This episode is packed with insights that will leave you feeling inspired and ready to embrace positive shifts in your approach to health. And if you're anything like me, you'll feel optimistic that we are in fact making shifts in how we view bodies and health.Dr. Goldstein Silverman's Journey: A Personal Path to Professional PassionIn this illuminating discussion, we uncover Dr. Goldstein Silverman's personal journey with weight and its impact on shaping her professional endeavors. Her unique perspective, informed by personal experience, adds depth and authenticity to her work, making it relatable to many.Health at Every Size: A Paradigm That ResonatesDiscover how Dr. Goldstein Silverman encountered the Health at Every Size (HAES) movement and the initial impressions it left on her. Her insights shed light on the power of reshaping our perceptions and cultivating a more inclusive and compassionate approach to health.Bridging Health and Empowerment: Merging HAES with Obesity ManagementExplore the exciting possibilities of merging the Health at Every Size movement with the management of obesity. Dr. Goldstein Silverman provides insights into how these seemingly distinct approaches can coexist harmoniously, fostering empowerment while addressing health concerns.Evolving Perspectives: Shifting the NarrativeWith her exposure to physicians, Dr. Goldstein Silverman's view on positive shifts in weight and health perceptions becomes especially intriguing. Discover her perspective on whether we are truly making progress in reshaping these narratives, and how this impacts individuals' well-being.Navigating Nuanced Topics: Key TakeawaysAs we delve into nuanced topics, Dr. Goldstein Silverman offers key takeaways that provide clarity and understanding. Whether you're new to these concepts or seeking to deepen your knowledge, these insights will serve as a guiding light.Medications and Experiences: GLP-1 AgonistsExplore Dr. Goldstein Silverman's thoughts on using GLP-1 agonist medications for weight loss and gain insights into what her patients are sharing about their experiences. This open and informative discussion sheds light on a complex area of health management.Embracing Well-Being: Finding Joy in Movement and CareDiscover Dr. Goldstein Silverman's personal journey to embracing exercise as "free dopamine" and her strategies for overcoming the challenges of regular doctor's appointments. Her approach to self-care is bound to inspire you to embark on your own journey of wellness.After this invigorating conversation, you'll walk away with newfound insights and a sense of empowerment to make positive shifts in your approach to health and well-being. Dr. Dina Goldstein Silverman's expertise and relatable journey will leave you motivated and ready to take charge of your holistic health.Are you ready to expand your horizons and tap into a wealth of knowledge? Join us in this transformative episode, where we explore the fusion of empowerment and health in a way that resonates with everyone.Stay curious, stay empowered, and let's keep on our path to holistic well-being!With enthusiasm and gratitude,ShawnWhat to Expect in this InterviewIn this captivating conversation, we cover:🕒 12:25- Dr. Goldstein Silverman's journey with her weight and how it's informed her work 🕒 18:55- When she got exposed to Health at Every Size and her initial impressions, and how her experience as a 1st generation religious and political refugee growing up in the former Soviet Union impacted her🕒 22:00- How the Health at Every Size movement can be merged with the management of the disease of obesity🕒 31:03- Dr. Goldstein Silverman's take on whether we are making positive shifts in the ways we view weight and health.

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Episode 104. Embracing The Power of Doing Nothing.Welcome back to the Motivation Made Easy podcast! I'm thrilled to have Taylor joining me once again on today's episode where we take a moment to address the reason behind our podcast's short pause. (See you very soon on November 27th!). This pause feels sort of like the end of a very long "season 2", as we've taken a break last summer in conclusion of "season 1"; however, we will talk about the difference between these two breaks. Also, we'll delve into why breaks are important for wellness, the physical sensations, growing from the downtime, using IFS to tap into exploring our overworking parts, what you as listeners can do in the meantime, and much more! The Importance of Rest for WellnessAs professionals, and frankly as humans, play a significant role in influencing and guiding others. The culture of productivity and constant doing can lead us to become caught up in a cycle of continuous work, neglecting our own well-being. This can ultimately compromise our ability to effectively serve and support others. So, by taking breaks and embracing rest, we feel more creative, less "output" focused, and more able to make mindful decisions that lead to sustainable change."Whispers" of the BodyWe talk in this episode about the concept of "body whispers," the subtle physical sensations that tell us to what our body wants to do, including rest. These whispers provide insights that often get drowned out by the noise of daily life. I share my personal experience with tuning into these whispers and how it's something I'm continually working on.IFS: Unveiling Overworking PartsWe explore the Internal Family Systems (IFS) model as a tool to understand and navigate our overworking parts. IFS can also aid in exploring our own individual limits for dedicating time to work and life.Maximizing the Pause: What Listeners Can DoDuring this podcast break, we invite our listeners to embark on their own journeys of exploring what rest means for you. Shawn offers actionable steps, from revisiting favorite episodes to finding joy in your individualistic activities. Embrace those activities that spark joy, whether it's engaging in mindful practices or stepping out of your comfort zone. Take a moment to emphasize that doing nothing isn't necessarily passive, we recognize that rest can manifest in diverse forms.What's Next: Behind the ScenesDuring our pause, we're strategically planning for the future. While we catch up on scheduled episodes, we're working towards an efficient schedule. look out for our upcoming exciting episodes featuring Dr. Dina Goldstein Silverman, Dr. Allyn Richards, Dr. Cortney Warren, and more!Thank you for joining us on this episode and staying with us on their journey. Be sure to subscribe and stay tuned for our return in November! For more updates and resources, visit our website at DrShawnhondorp.com. Your thoughts and questions are always welcome; reach out to us at info@drshawnhondorp.com. Until next time, embrace the power of doing nothing.With warmth and anticipation,Dr. Shawn HondorpWhat to Expect in this EpisodeIn this discussion, we cover:🕒 08:20- The reason we wanted to have this episode and speak about the importance of implementing breaks (Using the Internal Family Systems model and applying it to our personal lives)🕒 10:21- Why breaks are SO important for wellness and why this is an important topic not only for individuals but professionals as well🕒 14:16- How to learn and grow in this area and how I still have learning and growing to do of my own (How my overworking parts affect me) . 🕒 17:05- What our listeners can do in the mean time during this break! (Doing what helps you feel rejuvenated and rested)🕒21:01- What I will be doing during the break and what is coming down the pipeline for the Psychology of Wellness!“I know I shouldn’t focus on weight loss,

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Episode 103. Hey there, wonderful listeners! Dr. Shawn Hondorp here, and today, I am looking forward to sharing an important episode with you. In this episode, we're diving into the essential topics of inclusivity and emotional safety in the wellness space.Inclusivity and Emotional Safety: A Personal ReflectionAs a cis-gender white woman with various privileges, I come to understand more and more all the time the essential importance of addressing topics related to race, ethnicity, sex, gender identity, sexual orientation, weight/body size, ability, and more in the wellness space. Staying silent about these matters serves no one, and I believe that sharing my imperfect process can help foster a more inclusive environment.Creating spaces that promote emotional safety and inclusivity is crucial for long-term sustainable change and a sense of belonging. Without these elements, true well-being is very difficult to achieve, if not impossible.Why Inclusivity Matters for Wellness ProfessionalsAs wellness professionals, we play a significant role in influencing others, including our clients, communities, and families. By learning about and promoting inclusivity, we can create a more equitable and empathetic world, and by addressing emotional safety, we can ensure that everyone feels welcome and valued in the wellness space.Learning and Growing in InclusivityIn this episode, I aim to share my journey of learning and growing in this area and the steps I take to hold myself accountable. The path to inclusivity is an ongoing process that involves continuous education, self-reflection, and open dialogue. By engaging in these efforts, we can work towards a more inclusive and diverse wellness community.Resources for Further LearningIf you're interested in exploring these topics further, here are some resources that have been instrumental in my own journey:📚 Books:"Decolonizing Wellness: A QTBIPOC Centered Guide to Escaping the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation" - Bookshop link here."I’m Still Here: Black Dignity in a World Made for Whiteness" by Austin Channing Brown - Bookshop link here."Promoting Black Women’s Mental Health" by Donna Baptiste and Adia Gooden - Amazon link here.🎧 Podcasts:Dr. Clint Smith and Brene Brown on "How The Word is Passed" - Link here.Dalia Kinsey: "Body Liberation for All" - Apple Podcasts link here."Helping White Women Uproot Systemic Racism" - Apple Podcasts link here.Continuing the WorkAs you engage with these resources and embark on your own journey of self-discovery and inclusivity, you may encounter different parts of yourself that resist doing this work. Be mindful of shame, self-criticism, anger, savior complex, overworking anxiousness, and overwhelm. Allow yourself grace and compassion as you navigate these feelings.Remember, the journey towards inclusivity and emotional safety is ongoing. Let's continue learning and growing together as we foster an environment that supports everyone's well-being.Join Our CommunityIf you're passionate about creating an inclusive wellness space and would like to be part of a supportive community, consider joining our membership at DrHondorp.com/Workshop.With gratitude, Dr. Shawn HondorpWhat to Expect in this InterviewIn this important conversation, we cover:🕒 7:53- Why I decided to discuss this topic and how tempting it is for us to stay silent🕒 9:53- Why inclusivity is so important for wellness and why this topic is also so important for individuals and professionals🕒 12:09- How I learn and grow in this area and how I hold myself accountable🕒 15:04-Some of my favorite books and podcasts on inclusivity (Linked above for you to check out 😊)🕒 19:19- What others should know about inclusivity and what parts may show up to resist doing this work🕒 And so much more!“I know I shouldn’t focus on weight loss,

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Episode 102. In a world that is gradually becoming more open and accepting, there are still many areas where we have a long way to go when it comes to inclusivity and acceptance. In the world of running, Coach Sammie B stands out as a beacon of hope, focusing on inclusivity and creating safe spaces for the LGBTQIA+ community. Her dedication to spreading awareness about cycle syncing and inclusivity has inspired many to live their truth and embrace their authentic selves. In this episode of the Motivation Made Easy: Body Respect, True Health, podcast, Coach Sammie shares her incredible journey, and I have no doubt it will leave a lasting impact.

A Genuine and Inspirational Journey

From the moment you meet Coach Sammie, you are immediately drawn to her genuine and inspirational nature. Her warmth is infectious, making it easy to see why she has touched the lives of so many individuals within the LGBTQIA+ community. Sammie’s journey in the world of running started like many others – a passion for fitness and health. However, her experiences as a member of the LGBTQIA+ community led her to realize the profound need for inclusivity and safe spaces within the running community to ensure more people could access this resource.

Inclusivity for the LGBTQIA+ Community

In a world where certain spaces can be unwelcoming, Coach Sammie decided to be the change she wanted to see. She embarked on a mission to create an inclusive environment within the running community, specifically speaking to the LGBTQIA+ community and to women. Through her coaching, Sammie has worked to ensure that every individual, regardless of their gender identity or sexual orientation, feels supported and encouraged in their running journey.

Cycle Syncing: A Unique Approach

One aspect of Coach Sammie’s coaching that sets her apart is her emphasis on cycle syncing. Understanding that individuals have different energy levels and moods throughout their menstrual cycles, she tailors training plans to accommodate these natural fluctuations. By acknowledging and working with the body’s natural rhythm, Sammie helps her athletes achieve better results while fostering a deeper connection to their bodies and overall well-being.

Living Authentically: A Powerful Message

As an openly queer coach, Sammie has faced her fair share of challenges. However, instead of hiding her true self, she chose to live authentically and unapologetically. Her openness has become a source of inspiration for those struggling with their own identities. Sammie’s courage to embrace her true self resonates deeply with individuals who may be on a similar journey. Her story reminds us all that living authentically is not just liberating, but it also empowers others to do the same.

A Message of Healing and Allyship

Coach Sammie’s passion for inclusivity extends beyond the LGBTQIA+ community. She firmly believes that running and community can provide healing for individuals struggling with their mental health or those who simply seek a sense of belonging. Her compassionate approach to coaching creates an environment where everyone feels seen, heard, and valued. For allies, she offers guidance on how they can play an active role in supporting marginalized communities and fostering inclusivity within the running world.

In Summary…

Coach Sammie’s podcast episode is a testament to the power of authenticity, inclusivity, and the impact one person can have on the lives of many. Her commitment to creating a safe and accepting space for the LGBTQIA+ community, embracing cycle syncing, and encouraging others to live their truth is both admirable and inspirational. Whether you’re a runner, an ally, or someone struggling to find their authentic self, this episode is a must-listen. Through her story, Coach Sammie reminds us that, together, we can build a more inclusive and compassionate world – one step at a time.

What to Expect in this InterviewIn this interview, we cover:

10:42-Sammie’s transformative journey, including her experiences with mental health, coming out, and overcoming disordered relationships with food and movement. Her story exemplifies the immense stress that arises from not living one’s truth.
35:46-Sammie’s fervent dedication to inclusivity in running and sports. She passionately emphasizes that anyone who laces up their running shoes is a runner, and she shares her efforts to enhance inclusivity within the running community.
46:38-The significance of understanding cycle syncing for women of all ages. Sammie sheds light on its relevance to nutrition, movement, and everyday functioning. She urges us to take this aspect seriously and explores the potential benefits of doing so.
And so much more insightful and inspiring content awaits in this engaging conversation!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to begin this innovative journey!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 101. Hey there, wonderful listeners! Dr. Shawn Hondorp here, and today, I am buzzing with excitement to share a truly enlightening episode with you. We're diving into the fascinating world of gut health, a topic that's been making waves lately but can also feel a bit overwhelming.

Luckily, I had the pleasure of chatting with the brilliant Dr. Heather Finley, an expert in clinical nutrition with a wealth of experience in healing longstanding gut issues. Trust me when I say, she's the perfect guide to help us navigate through the noise and make sense of it all.

Dr. Finley's calm and easy-to-understand approach will leave you feeling confident and empowered – not only for your own gut health but also for supporting your clients on their healing journey.

Who is Dr. Heather Finley?

Dr. Heather Finley is a registered dietitian who earned her doctorate in clinical nutrition from Maryland University of Integrative Health. Heather struggled with her own digestive issues for nearly 20 years and understands first hand the impact that nutrition, lifestyle, and mindset have on digestive health. Gut health shouldn’t be restrictive, stressful, and all-consuming. That's why she developed a simple way for individuals to reduce digestive symptoms and add foods back into their diet.

Heather now helps those struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again!

Her work has been featured on Good Morning Texas and in Mind Body Green, Yahoo! Life, and Very Well Health.

What to Expect in this Interview

In this captivating conversation, we uncover some exciting insights:

🕒 13:53: The fascinating origins of gut health research – it's newer than you might think, and we're on the cutting edge here!

🕒 15:35: Understanding why gut health matters and its profound impact on overall well-being.

🕒 18:16: Recognizing common signs and symptoms of gut dysbiosis or imbalance – an essential step towards healing.

🕒 22:35: A deeper look at the connection between disordered eating and gut health – a crucial and very often completely neglected piece for so many people, including most of our clients.

🕒 32:29: Exploring the effects of weight loss surgery and medications on gut health, particularly GLP-1 agonist medications.

🕒 43:50: Unraveling the mystery of food sensitivity testing – is it worth considering?

🕒 50:18: Embracing a balanced approach to gut health without falling into rigidity or perfectionism, such as orthorexia or obsession with a "perfect gut."

🕒 55:00: Practical steps you can implement today to improve your gut health and support your clients' well-being.

A Journey of Confidence and Empowerment

After this conversation, you'll walk away with a newfound sense of confidence in tackling gut health challenges. Dr. Heather Finley's expertise and compassionate guidance will equip you with the knowledge to make informed decisions for yourself and your clients.

Tune In and Expand Your Understanding

Are you ready to unravel the mystery of gut health? Then join us in this transformative episode! Grab your favorite beverage, find a cozy spot, and let's explore the wonders of gut health together.

Stay Curious, Stay Empowered

As we continue our journey of growth and learning, I am incredibly grateful for each of you, our fantastic listeners. Your curiosity and dedication to empowering yourself and others inspire us every day.

Let's Connect!

After tuning in, I'd love to hear your thoughts and takeaways from this episode. Reach out to us on social media or drop us a message – your feedback means the world to us!

With gratitude,

Dr. Shawn Hondorp

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)

Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help yo...

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Episode 100: Celebrating a Journey of Inspiring Insights and Life-Changing Quotes

If I had a dollar for every time I thought about or referenced something one of my podcast guests said, I'd be a very rich woman. Over the course of this podcast, I've had the privilege of meeting and learning from some truly incredible humans, and today, I'm thrilled to celebrate them by sharing some of my favorite moments and quotes with you.

Buckle up, because this is going to be a fun one! In this special episode, we'll dive into the heart of our conversations, unpacking some of the most impactful topics and quotes that have stuck with me, and you, over these 100 episodes.

Join Our Upcoming Workshop!

Sign up to join today!

What to Expect in this Interview

First up, we'll explore the nuanced world of weight and health with some key quotes from the wonderful Jenn Radke of the Fat Girl Book Club podcast and Marie-Pier from The Balanced Dietitian. Their insights shed light on the importance of understanding the complexities of body weight and health without judgment or oversimplification.

Next, we'll jump into the complex (and yet also simple) realm of Intuitive Eating. Samantha Barash and Dr. Kim Daniels will share their wisdom, breaking down what Intuitive Eating truly is and what it isn't. You'll discover when it works wonders and why it might not be the right approach for everyone.

In the section on challenging the status quo, we'll hear diverse perspectives on courageously questioning the norms and biases in research. Dr. Michelle Segar, the author of No Sweat and The Joy Choice, will share her process with what it took to share her groundbreaking work that challenged ideas what "counts" for exercise. Then, Dalia Kinsey, the author of Decolonizing Wellness, will shed light on the ways research often overlooks the experiences of marginalized folks, particularly people of color.

My personal favorite topic comes next – navigating the nuance of eating and weight concerns. You won't want to miss the profound insights shared by my guests on how to approach this field both as individuals and professionals. It's a transformative section that will enrich your understanding and practice.

We have a star-studded lineup of guests that you'll get to hear from in this section:

Dr. Jillian Murphy will kick things off, and her interview impacted me so deeply that I've already played it twice on the podcast before today.

Shadoe Ball will share her personal story about the challenges of implementing Intuitive Eating, providing a relatable and eye-opening perspective.

Amy Braden opens up about her journey through weight-inclusive care and Intuitive Eating, following her decision to pursue weight loss surgery.

Jessi Holden, MS, RD, will discuss why she advises her Intuitive Eating clients to sometimes unfollow Intuitive Eating social media accounts, sparking an intriguing conversation.

Dr. Yami of The Veggie Doctor Radio will engage in thought-provoking discussions about food addiction, vegan diets, and navigating the worlds of Intuitive Eating/Health at Every Size and Whole Food Plant-Based living.

Dr. Robyn Pashby will share her perspective on the term "obesity" and how it can be used to reduce weight bias, rather than perpetuate it.

Racheal Rickabaugh will take us through her experiences with an obesity medicine doctor, leading to a profound turning point in her health journey.

Last but not least, we'll hear from Dr. Adia Gooden, who will share insights into achieving unconditional self-worth and navigating the path to personal growth.

This interview is packed with valuable wisdom, so get ready to be inspired and uplifted! Many of these conversations have stuck with me, and I still find myself revisiting them when needed.

So, join me as we celebrate the incredible journey of 100 episodes and the lasting impact these guests have made in the lives of me and countless listeners.

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Episode 99. Sometimes things come into our life and we have no idea what it could do for us. In fact, sometimes we don't even realize we might be missing something until we experience it. That's how restarting dance as an adult was for me.

I danced as a kid but never did tap. I got into adult tap dancing as a beginner two years ago. And it's just been the best. There's something magical about dance, or there can be. This episode is all about my journey with tap dancing and how I learned to reclaim dance in a super empowering and healing way.

I cover how some of my personal work with my own parts (via the Internal Family Systems method) allowed me to have the most fun experience on stage I've had, probably ever.

It's a fun one, so let's dive in!

What to Expect in this Interview

In this interview, we cover:

5:18-My personal story of starting adult tap dancing as an adult and how it's impacted me

10:23-What I learned about dance from watching my daughter

12:48-How Internal Family Systems Parts work helped me gain even more joy and embodiment from dancing (including how my positive impression management parts tried to show up to protect me)

17:27-Barriers many people face when it comes to embodiment

20:40-Why finding activities that promote joy and connection is so essential to continue to do meaningful work in the world

21:22-Steps you can take (or encourage your clients to take) to move towards embodiment and healing (this could be related to movement or otherwise)

And so much more!

“I know I shouldn’t focus on weight loss, but…” (Polarized Parts Alert!)

Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their bodies.

This is hands-down one of the best ways I’ve found to help support client autonomy and build self-trust at the same time. I can’t wait to share it with you!

Sign up today to begin this innovative journey!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider-patient relationship.

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Episode 98. Today's episode is directly from an amazing community member question. Her question was:

I would love to know ways that I, as a dietitian, can support my clients and even ways to help nudge them toward working with a therapist if they aren't already.

Are there simple ways to help explain the importance of therapy, mindset, stress on weight loss goals? Any books, trainings, other resources you could share would be wonderful!

Have you ever had a question like this? If you are a dietitian or other helping professional, my guess is you have.

If you've ever had a question like this (or a similar one, like how do I get my therapy client to go see a dietitian, or how do I get my partner to go to therapy, etc), you'll love this episode!

Getting someone to change or do anything is a challenge of course. Instead of convincing or coercing, we are going to talk about ways to get curious and help them do the same.

What to Expect in this Interview

In this interview, we cover:

6:40: If you are a dietitian, health coach, or other helping professional and working with someone you think would really benefit from therapy, what can you say to help this person see the value too

11:12: What if someone says "that's a good idea, I should" and then continues to not take steps towards therapy?

13:00: How can you encourage them to seek therapy without making them feel like their issues are "too much" or make them feel shame?

21:53: How can you tell if dietitian or health coaching services may not be enough?

24:58: My favorite research study, The Milkshake Study, that demonstrates the role of mindset on our biology so perfectly Some therapy resources for people who need some logistical help finding a therapist

And much more!

"I know I shouldn't focus on weight loss, but..." (Polarized Parts Alert!)

Are you feeling unsure how to guide a client who wants to improve their relationship with food, but also wants to lose weight?

We offer this super cool transformational exercise that can help your clients work to understand their polarized parts, build self-trust and listen to their intuition!

This free PDF gives step-by-step instructions for doing one of my all-time favorite exercises (based on Internal Family Systems theory) to explore polarized parts. It will help clients get to know the parts of themselves without judgment, understand their intention, and create empowerment and harmony in their body.

This is hands-down one of the best ways I've found to help support client autonomy and build self-trust at the same time. I can't wait to share it with you!

Sign up today to begin this innovative journey!

Therapy Resources Mentioned:

NAMI Knowledge Article on Treatment: “I need to see a Psychiatrist/Therapist. How can I find one?”

Provides options for low-cost/no-cost resources, Public Health Coverage (Medicaid, Medicare), and private insurance.

American Psychological Association offers a psychologist locator where you can search for a therapist; search by location and then filter by insurance carrier, treatment methods, specialization, languages spoken and more.

Online Therapy and Mental Health Apps

MindBodyVA.com - Founded a led by Shawn's good friend and excellent psychologist colleague Dr. Sapna Doshi

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

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Episode 97. Do you struggle with the concept of intuitive eating? Do you in theory think it sounds amazing, but have a hard time making it a reality in your or your client's life? Are you a professional (therapist or dietitian) who loves intuitive eating but notices that some clients really have a hard time "getting it"? If so, this conversation is for you!

This is truly one of my favorite interviews I have done in a long time, because Dr. Kim Daniels really helps break down why intuitive eating may not be working for you or your clients, and what to do about it.

We talk about her training and experience with Internal Family Systems theory and using it to help people heal from binge eating disorder, disordered eating and/or chronic dieting.

What to Expect in this Interview

In this interview, we cover:

5:05-19:15: Dr. Daniel's experiences with Internal Family Systems and Intuitive Eating and how she got into doing this work

26:32: Why she thinks Internal Family Systems helps people get to the true root of the issue, and why Intuitive Eating may not always be necessary

31:35: Why we do things that seemingly don't make sense, but they actually do once we understand them (e.g., How a part of you might keep eating to rebel against a parent who died years ago)

32:37: Why intuitive eating doesn't work for everyone (Hint: It all depends on how parts of you use it, and if you have a manager part that uses it versus truly connecting with self, it will be really confusing and hard to build self-trust and likely lead to frustration)

35:45: Is emotional eating a real thing or not?

36:15: Is binge eating only in response to restriction?

44:45: How to work with parts of you that still want to lose weight

50:40: Fun Bonus: How Dr. Daniels and I use adult creative activities to pursue authenticity!

1:01:20: Another Fun Bonus: What having a black belt in karate taught Kim about women and self-defense.

And so much more!

Are you a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients?

We are planning some super cool workshops and opportunities to learn and grow in community just for you!

Sign up today to be notified about these inspired offerings!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

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Episode 96. More and more people and clinicians are talking about trauma. In this conversation with Dr. Greer Raggio, we cover what trauma is and how our understanding of it has changed. We talk about how crucial it is to understand, especially in eating disorders as 90% or so of people with binge eating disorder have a history of trauma.

We talk about why the relationship between trauma and eating and weight develops and what you can do about it.

What to Expect in this Interview

In this interview, we cover:

What are the different definitions of trauma? How has the ways we think about trauma changed over time?

What do people mean when they say big T trauma and little T trauma?

Does my experience with the medical system and doctors count as trauma?

How can you know if you have unresolved trauma? What are some signs?

How does trauma relate to weight and eating disorders?

What are some signs you may not be seeing the right therapist?

And much more!

Are you a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients?

We are planning some super cool workshops and opportunities to learn and grow in community just for you!

Sign up today to be notified about these inspired offerings!

Who is Dr. Greer Raggio, PhD?

Dr. Greer Raggio is a licensed clinical health psychologist specializing in the treatment of binge and emotional eating, obesity, and the intersection of trauma and health. She also has expertise supporting patients with serious, chronic medical issues (e.g., cancer, diabetes, insomnia, etc.) and those seeking or recovering from bariatric surgery. Dr. Raggio earned her PhD in Clinical Psychology from Drexel University in Philadelphia, PA, and completed postdoctoral training at the VA hospital and Massachusetts General Hospital in Boston, MA. She spent nearly five years as a clinician at the National Center for Weight and Wellness supporting people with the mental health aspects of weight management and eating related concerns. Dr. Raggio currently sees patients under the umbrella of DC Health Psychology, a private health psychology practice in Washington, DC.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

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Episode 95. Do you feel stuck with your clients who have disordered eating or eating disorders? Do you have a hard time helping them navigate things like a desire for weight loss, or rigidity and fears around food? Do you want to help them unlock the next level of healing for them, and perhaps even for yourself?

If so, this episode is for you. As a psychologist training in the eating disorder and weight management field for years, I’m quite frustrated that I was never exposed to Internal Family Systems as an approach.

I discovered it and over the past year or so have been using it with my clients and myself with great results.

Ready to get unstuck and deepen your level of self-compassion and your ability to live authentically? Great. This episode is for you.

I brought on Marcella Cox, LMFT, CEDS who is a true expert in using IFS to treat eating disorders. I can’t wait for you to learn from her with me.

What to Expect in this InterviewIn this interview, we cover:

What is the Internal Family Systems (IFS) model and how can it help people improve their relationship to food and/or heal from binge eating?
The polarization in the health space. Are we getting more entrenched in our views or are the eating disorder or weight management fields making progress?
How can IFS help us understand polarizations that occur within professionals?
How can IFS help us understand polarizations that occur within clients (they love Intuitive Eating but they also have a part of them that really wants to lose weight)?
What IFS can offer to you if you have felt hopeless about being able to heal your trauma or your eating disorder
How you can move from thinking to truly feeling compassion and restoring embodiment

Are you a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients?We are planning some super cool workshops and opportunities to learn and grow in community just for you!

Sign up today to be notified about these inspired offerings!

Who is Marcella Cox, LMFT?Marcella Cox (she/her), LMFT is a Certified IFS Therapist and Approved Clinical Consultant, Certified Eating Disorder Specialist – Supervisor, Certified Body Trust Provider, Certified Mindful Self-Compassion Teacher & Certified Daring Way Facilitator. She specializes in treating disordered eating, body shame and trauma. Marcella is the Founder of Kindful Body, a collaboration of experienced disordered eating professionals who provide online therapy and nutrition counseling throughout California. She also co-founded the IFS Telehealth Collective, a multi-state mental health group practice dedicated to providing high-quality Internal Family Systems Therapy online with lead IFS trainers, Mariel Pastor, LMFT and Paul Ginter, Ed.D. Marcella provides individual and group supervision, clinical consultation, presentations, and professional workshops. She will soon be launching her online course and offering in-person retreats to help others heal from disordered eating and body shame using IFS and Somatic IFS.

You can find Marcella Cox by going to her website

Kindful Body – www.kindfulbody.com

IFS Telehealth Collective – www.ifstherapyonline.com

Upcoming Courses & Retreats – www.marcellacox.com

“Trauma blocks us access to our self-energy and it’s actually that loving presence that heals the trauma.”

– Marcella, Cox, LMFT, CEDS-S

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 94. Last episode I talked all about how Internal Family Systems (IFS) has changed my 1 on 1 practice. Check that episode out first if you haven’t already because I give a general overview of IFS.

This episode is all about some of the many ways IFS has impacted me personally, and some of the ways it’s impacted me professionally and helped me think about our field in a more useful way.

So excited to have you here!

What to Expect in This EpisodeIn this episode I will answer:

How IFS has influenced me personally
How it has changed how I think about the fields of weight management and eating disorders
What I wish more professionals knew about healing people from disordered eating and weight-related concerns
My top recommendations for people looking to learn more about IFS and how it relates to eating and weight concerns

Are a therapist, dietitian or helping professional who works individuals struggling with disordered eating? Are you unsure of the best ways to help clients who say “I really like intuitive eating and what we are doing, but ultimately I really want to lose weight.”

You empathize. You tell them the science about dieting. But ultimately, that desire for weight loss keeps coming up and often interfering with their focus in treatment. How can you help them explore what is right for them without imposing you own agenda?

I created this free step-by-step guide to walk you thought my #1 favorite exercise (based on Internal Family Systems theory) to help clients navigate this nuanced dynamic with parts of them that still want to lose weight. As a professional, it’s my favorite way to help clients build self-trust, while also taking some of the pressure off of you to know the exact right advice to say or give. Total win-win.

Grab it for free today!

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 93. For this episode I recruited the wonderful Dr. Sapna Doshi back to interview me about my experiences in the past several months of immersing myself in the world of Internal Family Systems Theory.

I’ve been learning IFS and beginning to apply it with several of my clients and have been seeing great results.

It’s also something I’ve been applying and to myself. Working with my parts (as IFS calls them) has been incredibly transformative for me. So in this two-part series, I will first share how Internal Family Systems has changed my 1 on 1 clinical practice, and in part 2 I will share how it has changed things for me personally and in my professional practice.

What to Expect in This EpisodeIn this episode I will answer:

What is Internal Family Systems (IFS) and why should you care about it?
How did I learn about it?
How has it influenced my 1 on 1 practice?
What are some of the biggest shifts I’ve seen?
How can IFS merge (or not) with other forms of psychotherapy?

Are a therapist, dietitian or helping professional who works individuals struggling with disordered eating? Are you unsure of the best ways to help clients who say “I really like intuitive eating and what we are doing, but ultimately I really want to lose weight.”

You empathize. You tell them the science about dieting. But ultimately, that desire for weight loss keeps coming up and often interfering with their focus in treatment. How can you help them explore what is right for them without imposing you own agenda?

I created this free step-by-step guide to walk you thought my #1 favorite exercise (based on Internal Family Systems theory) to help clients navigate this nuanced dynamic with parts of them that still want to lose weight. As a professional, it’s my favorite way to help clients build self-trust, while also taking some of the pressure off of you to know the exact right advice to say or give. Total win-win.

Grab it for free today!

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 92. In this episode I share more about my journey, where I’m at now, and what I’ve learned so far. We had our second kiddo January 2020. Covid shutdown happened March 2020. I put notice in at work June 2020 and left December 2020. I started this podcast February 1st, 2021. Prior to that I started this blog in September 2019.

They say owning a business, having kids are the ultimate self-growth journeys. If we add being a good therapist, and living through a global pandemic, this has been a heck of a growth period for yours truly. Today I’ll share some of that journey and my lessons so far…

What to Expect in This EpisodeIn this episode I will answer:

Why did you start this business?
What are some of the mistakes you’ve made along the way?
What have you learned about growth mindset from entrepreneurship? What about from parenting? What about from client work?
How does growth mindset apply to eating and weight journeys?
How does this tie to unconditional self-worth?
What do you wish more people knew about this topic?

Also! If you are a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients…I’m SO excited to announce that I’ve teamed up with my longtime friend and colleague Sapna Doshi, Ph.D. to create a workshop just for professionals who want to come together, learn from one another, and help learn the most effective tools to empower our clients to navigate the nuance that is eating and weight struggles and build their self-trust.

Sapna and I will share personal experiences, the models we have found most useful, and create a space of connection and shame-free space where you can ask all the questions without fear of judgment. Imagine us all hanging out at a bookstore coffee shop just sitting on comfy couches and learning together – you wont want to miss it!

What is this workshop about?
Title: Balancing the desire for weight loss with a peaceful relationship with food: Helping our clients navigate the nuance while building self-trust

Clients often present with eating disorders, disordered eating, and/or a desire for weight loss. Many professionals are trained to work with a population focused on either eating disorder treatment or weight management. This workshop provides an overview of the various ways we can help our clients, the pitfalls of aligning with only one approach, and how to pull from multiple theoretical orientations to support client autonomy and self-trust.

When it is?
Friday 4/21/2023 12:00pm to 1:00pm EDT

Who is leading it?
Yours truly (Dr. Shawn Hondorp) and my longtime friend and colleague Dr. Sapna Doshi. We have 22 years of collective post-graduate experience in the field of weight management and eating disorders.

Who is it for?
Professionals (therapists, dietitians, other helping professionals like physicians, PAs, NPs, coaches) who work with people helping them develop healthier habits, improving their relationship to food and their bodies, and/or other health-related changes (e.g., managing chronic health conditions).

Location:
Zoom

Cost:
$45

Next workshop is on Friday April 21st from 12:00pm to 1:00pm. Sign up today using this link!

If that date has passed, then sign up here to be notified about future offerings!

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 91. Part 2 of my coffee chat with Dr. Sapna Doshi is here! So grab your favorite beverage of choice and join us for an honest conversation about the fields of weight management, eating disorders, and health.

Our goal in this 2-part series is to have these episodes be relevant for:

People (whether you are an individual looking for an empowering healthcare team) who want to be inspired and motivated to create optimal health and thrive
Clinicians who work with people on their health, eating, and/or weight who want to have a full range of options and strategies to help their clients thrive and feel empowered and excited about their health journey

What to Expect in This InterviewIn this interview, we cover:

What most people truly want in a provider (e.g., therapist, dietitian, other helping profession)
What people don’t want, but as providers we are often pulled to do
How the concept of psychological flexibility can be so crucial for providers
Why working on yourself and your own therapist or provider parts is always needed to continue to guide and empower your clients and patients in the most effective way
How the framework of Self-Determination Theory helps us understand what truly works to motivate and empower others
Some common client/patient presentations that can elicit anxiety in providers (ranging from weight gain as a response to intuitive eating to the opposite, having a client wanting to lose weight when their provider is recommending a non-diet approach)
How to adopt a non-shaming growth mindset versus a fixed mindset when it comes to all things weight, health, eating, and helping others

Also! If you are a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients…Sapna and I are planning some super cool workshops and learning community opportunities just for you!

Next workshop is on Friday April 21st from 12:00pm to 1:00pm. Sign up today using this link!

If that date has passed, then sign up here to be notified about future offerings!

“We all want to feel secure and safe and feel good about what we are doing. The reality is that it’s a very nuanced process to meet humans where they’re at. I think our goal is reducing shame from all sides and also knowing it’s super normal to judge people who aren’t super aligned with you but if we keep doing that, it’s just not helpful.”

– Shawn Hondorp, PhD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 90. This conversation is a looooong time coming! I’d like you to imagine this conversation is happening with Sapna and I at a little coffee shop in Philadelphia that was near Drexel University where we both went for grad school.

Our goal in this 2-part series is to have these episodes be relevant for:

People (whether you are an individual looking for an empowering healthcare team) who want to be inspired and motivated to create optimal health and thrive
Clinicians who work with people on their health, eating, and/or weight who want to have a full range of options and strategies to help their clients thrive and feel empowered and excited about their health journey

What to Expect in This InterviewIn this interview, we cover:

Our biases and why we are so passionate about this work
Some of our experiences of the polarization in the health field (e.g., weight inclusive approaches, intuitive eating, versus weight management, etc.)
The ways this polarization or rigidity can harm individuals and the field at large
Some questions you can ask yourself to help determine which clinicians are the best fit for you and whether or not you may need new team members and/or different support along your journey

Also! If you are a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients…Sapna and I are planning some super cool workshops and learning community opportunities just for you!

Next workshop is on Friday April 21st from 12:00pm to 1:00pm. Sign up today using this link!

If that date has passed, then sign up here to be notified about out next offering!

“Ultimately people just want to be seen and heard and so when a client comes in and they are struggling with whatever, an eating disorder, they’ve gained weight over time, they want to work on weight loss, it’s just like yes come talk to me I’m here to listen, I want to understand your experience and a lot of times when people come in saying they want to lose weight, if you dig deeper there’s a lot underneath that.”

– Sapna Doshi, PhD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 89. This is a conversation I’ve been wanting to have for a while. I loved talking to Sam in our episode in March of 2022. Check it out here. I brought her back on the podcast to help us better understand the pros and cons of high intensity exercise and help you to know whether or not it should be part of your journey now, or ever.

What to Expect in this InterviewIn this interview, we cover:

What is high intensity exercise?
How we get little guidance on how to know what the right movement routine is at a given phase in your life
Some of my experiences trying to engage in high intensity interval training (at Orange Theory fitness) and what I’ve learned from it
Questions you can ask yourself to determine whether what should be part of your movement routine
A list of activities and ideas of what you can do for movement beyond some of the standard “shoulds”

Are you a therapist, dietitian or helping professional looking to learn more about the best ways to support and empower your clients?My colleague Dr. Sapna Doshi and I are planning some super cool workshops and learning community opportunities just for you!

Sign up today to be notified about these fun offerings!

Who is Samantha Barash?Samantha Barash is an intuitive eating registered dietitian and the owner of Tap Into Nutrition, a nutrition counseling service dedicated to supporting individuals to cultivate a healthy relationship with food and their bodies. Tap Into Nutrition utilizes a non-diet, weight-inclusive, Health at Every Size approach to empower their clients to break free from chronic dieting and understand nutrition in a gentle, evidence-based approach that emphasizes mental health as just as important as physical health. During 1-on-1 individualized sessions, Samantha works with her clients to dive deep into their nutrition and dieting history to unlearn old mindsets. She will guide your journey to find peace with food while simultaneously becoming your healthiest self.

Samantha Barash earned her Bachelor’s of Science in Dietetics from Michigan State University and then went off to complete her accredited internship at Wayne State University. When Sam isn’t supporting her clients to navigate their plates from a non-diet approach, she can be found motivating riders as the lead instructor at CycleBar in Troy, Michigan. With Sam’s guidance, CycleBar in Troy has been able to cultivate an inclusive fitness space, welcoming to all identities, body sizes and fitness levels. As a registered dietitian and fitness professional, Samantha approaches her work from a “what can we add” vs. “what are we taking away” mentality.

You can find her on instagram @tapintonutrition and @samanthabarash and on her website at www.tapintonutrition.net

“The bottom line here is just coming back to the why. The why of why were doing this, why we are here, what are role is when it comes to high intensity movement and then letting our body help you figure out what it needs.”

– Samantha Barash, RD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 88. When you think of your health and your health-related goals, what are the main areas you evaluate?

Your eating habits
Exercise routine
Health data like weight, cholesterol levels, etc.

What often is not considered as the first thought are things like sleep, stress and social relationships.

And one of the (many) ways that diet culture and over focus on weight loss can be harmful, is when it distracts us from the work that would truly be beneficial to our health long-term.

Today, we dive into one of those most important topics, your relationships. Mostly today we will focus on your romantic relationships, in my discussion with my good friend Dr. Mikhila Wildey, a true relationship expert.

What to Expect in this InterviewIn this interview, we cover:

How your relationships (particularly your romantic relationship) affect your health
The ways in which over-focus on body and weight can distract us from more deeper truths that would lead to true healing
What does it mean to be “co-dependent”, how common is it, and when should we be concerned about it?
How to respond if your partner is making unhelpful comments about your eating or your body
What to do if you fear (or have been told) that your partner is no longer attracted to you due to body changes
And much more!

Ready to Break the Emotional Eating Cycle for Good?Ready to stop avoiding and break the binge eating cycle for good?

The first step is to tune in to your body with curiosity and awareness.

Grab the free step-by-step guide today!

Grab my free guide to disrupt the cycle of emotional eating today!

Who is Dr. Mikhila Wildey, PhD?Dr. Wildey is a psychology professor at Grand Valley State University and clinical psychologist who has a private practice specializing in couples therapy. She received her PhD in clinical psychology at Michigan State University, and then worked in outpatient therapy with both individual adults and couples for two years prior to starting at Grand Valley State University in 2015. Since beginning her work at Grand Valley, she has maintained a limited private practice where she works exclusively with couples. In her role at the university, Dr. Wildey teaches courses in Psychopathology, Behavior Modification, and the department’s practicum (or internship) course. She also conducts research on couple dynamics, mentors students, and currently serves as Assistant Chair of Advising, Enrollment, and Curriculum Development within the department. She is passionate about teaching and helping students find their own path in life. In her clinical work, she primarily uses an Emotionally-Focused therapeutic approach to help couples build stronger and more connected relationships. Dr. Wildey spends her free time with her husband and two children, and she loves to travel and explore new places both locally and abroad.

You can read about her private practice here and visit her faculty webpage here.

“When you have that relationship where you can lean on your partner and you can talk to them to things that are the scariest deepest darkest secrets that you can it can feel so empowering, it can feel like all of the other burdens and weights have been lifted in some way because you have this stable base that you can go back to and fall back on even when the external stress gets really rough.”

– Mikhila Wildey, PhD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 87. This is a conversation I’ve been anticipating for a while now, but likely wouldn’t have had even as recently as a few years ago.

To be honest, I was scared to do it. As a professional who believes that no one should feel pressure to lose weight, I don’t want to have anyone see that I have a podcast about this topic and believe I think they should take these meds or be trying to shrink their body.

But you know why I was most nervous to have the episode?

Because I didn’t want my professional colleagues to judge or think less of me.

I’m putting this episode out into the world because I believe individuals should not feel shame if they decide to make weight loss medications part of their journey.

I also strongly believe that our professional world is split into many different “us versus them” camps, and it’s incredibly counterproductive.

We all have the same goals, to make our clients or patients feel good and well.

What to Expect in this InterviewIn this interview, we cover:

Some of the history of weight loss medication options (and why I likely wouldn’t have had an episode like this a few years ago)
A brief overview of weight loss medication options available (including a brief overview of non-GLP-1 agonist medications such as Contrave and Orlistat)
An overview of the mechanism of action for GLP-1 agonist medications (I get questions about these medications almost weekly lately)
Brief review of the risks and benefits from medical and psychological standpoints

Ready to Break the Emotional Eating Cycle for Good?Ready to stop avoiding and break the binge eating cycle for good?

The first step is to tune in to your body with curiosity and awareness.

Grab the free step-by-step guide today!

Grab my free guide to disrupt the cycle of emotional eating today!

Medications We CoveredDr. Egan gave a brief overview of some of the pros and cons of non-GLP-1 agonist options:

Contrave (combination of bupropion and naltrexone)
Qsymia (phentermine and Topiramate)
Orlistat
Plenity (newer medication, only very short-term studies)

GLP-1 Agonist Medications* Saxenda (liraglutide) * Wegovy (semaglutide) * Mounjaro (tirzepatide) – currently only approved for people with a diagnosis of diabetes. This medication is a GLP-1 and GIP receptor agonist.

Who is Dr. Celia Egan?Dr. Egan joined True Women’s Health® over a year ago after practicing Obesity Medicine and Internal Medicine at Spectrum Health Medical Group. At True, she focuses on what she loves including extensive patient care in medical weight management and providing evidence-based wellness expertise to women in a primary care setting.

Born and raised in West Michigan, Dr. Egan completed her undergraduate studies at the University of Michigan. After earning her MD from New York Medical College, she completed her internship and residency in Internal Medicine at Weill Cornell Medical Center- New York-Presbyterian Hospital in New York, NY. During her residency, she focused on outpatient weight management and Obesity Medicine with one of the field’s leading experts, Dr. Louis Aronne.

After residency, she worked at Memorial Sloan Kettering Cancer Center where she gained extensive knowledge in advanced inpatient oncologic care and survivorship care. After completing academic hospitalist work at Loyola University Medical Center in Chicago, IL she joined WellessenceMD, focusing on medical weight management, obesity medicine, and wellness in primary care.

When not engrossed in medicine, Dr. Egan loves spending her free time being active and traveling with her husband, a local physician, and three sons. They love exploring all of West Michigan including new restaurants, learning to ski, and hanging out on the beach.

You can find her on Instagram @celiaeganmd and on Facebook at True Womens Health.

“I think for every patient, information is always powerful and so we hope to just provide woman with information about what drugs are available.”

– Celia Egan, MD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 86. Y’all. I have a personal celebrity on the podcast today.

What to Expect in this InterviewIn this interview, we cover:

The value of collaboration among people who are self-taught, and people with more traditional training
The parallels between shame in parenting and shame in eating and body stuff
What to do if you’re concerned that your kid is eating too much sugar (note here that Randi uses some language here that I don’t necessarily use and could feel like diet culture or restrictive for some, however, you can find a way to have boundaries in a way that works for you and your family) and how you can use putting boundaries around technology as a guide
What to do if your kids tells you they feel fat or someone made fun of their body
The crucial role of emotional safety in shifting behaviors
Why empathy alone isn’t enough for behavior change – it’s the combination of empathy plus boundaries is so important for long-term sustainable change
What empathy truly looks like and how to apply it for yourself and others
A brief introduction to how an Internal Family System (IFS) model applies to moving away from dieting and binge eating
Why boundaries are “the work” for most of us

Ready to Break the Emotional Eating Cycle for Good?Ready to stop avoiding and break the binge eating cycle for good?

The first step is to tune in to your body with curiosity and awareness.

Grab the free step-by-step guide today!

Grab my free guide to disrupt the cycle of emotional eating today!Who is Randi Rubenstein? Randi Rubenstein helps parents navigate hard conversations. She has a soft spot for families with strong-willed kids and believes these kids need our help the most.

Randi’s the founder of Mastermind Parenting, host of the Mastermind Parenting podcast and author of The Parent Gap. At Mastermind Parenting, we believe every human deserves to have a family that gets along.

Randi works with parents across the U.S. and is based in Houston, Texas where she lives with her husband, Scott, and they have 3 kids.

“True empathy means that when someone tells you how they feel you just believe them.”

-Randi Rubenstein

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 85. I am super excited to share this conversation for a few reasons. First, we talk about a topic that literally is relevant to everyone, regardless of your body size or history of how much you’ve struggled with your eating.

Second, I’ve been wanting to connect with Dr. Robyn Pashby for a while now, so many people told us we should chat! I learned a lot in this conversation, and I’m sure you will too.

What to Expect in this InterviewIn this interview, we cover:

Why Dr. Pashby got into this work
Why she uses the term obesity or persons with obesity (and the intentionality around this choice) and how it actually can help reduce shame and help many people feel seen and supported
What is weight bias? What is internalized weight bias? (and a surprising stat about what countries you will find it in)
How to know if you have internalized weight bias
How internalized weight bias is impacting you (and how none of us are totally immune from it’s impacts) psychologically and biologically (often without your awareness)
How a trauma informed approach is essential most of the time when you are dealing with an eating or weight concern (and why)
What you can do about internalized weight bias?

Ready to Break the Binge Eating Cycle for Good?Ready to stop avoiding and break the binge eating cycle for good?

The first step is to disrupt the cycle.

My free practical guide has 23 positive ideas for things to do instead of eating. Don’t worry, you wont find the standard diet culture BS advice (take a walk, have some water!)

Take the first step to finally stop binge eating and grab my free practical guide today!

Grab my free guide to disrupt the cycle of emotional and binge eating today!Who is Dr. Robyn Pashby? Dr. Robyn Pashby is a clinical health psychologist who specializes in the cognitive, behavioral and emotional aspects of disordered eating and high weight. She completed her undergraduate training at Colby College in Maine and then earned a Masters in Psychology from American University and a PhD in both Medical and Clinical Psychology from the Uniformed Services University of the Health Sciences (USUHS) F. Edward Hebert Medical School. She completed her post-doctoral training at the Washington DC Veterans Hospital and her post-doctoral Fellowship in the Eating Behavior Lab at USUHS. Dr. Pashby is highly experienced in the use of evidence-based interventions for eating and weight concerns including Interpersonal Psychotherapy and Cognitive Behavioral Therapy. Her clinical specialization is in the psychological treatment of obesity, weight bias, and binge eating disorder as well as pre- and post-bariatric surgery concerns.

Dr. Pashby is currently the owner and director of DC Health Psychology (DCHP), a group health psychology practice with an office in Washington DC and she is approved to work with clients using telehealth in more than 30 states around the US. She is currently serving as the Chair of the Mental Health Committee for the National Board of Directors of the Obesity Action Coalition, an international non-profit organization aimed at increasing awareness and education about obesity and reducing weight bias and stigma. She has been featured in various media outlets including NBC, CBS, Weight Watchers, Thrive Global and more.

Dr. Pashby lives in Washington D.C. with her husband, daughter, and dog.

“If you feel held back from doing what you want to do to live the life you feel like living, whether that’s working on your health by going to the gym, or going for a walk in your neighborhood or playing badminton on the beach, whatever it is, if you feel hindered by that, it’s probably a reflection of weight bias and may be internalizing some of that.”

-Robyn Pashby, PhD

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This model of healing has been incredibly helpful to me personally. I’m also using it with clients and seeing great results. This book isn’t specific to eating or weight concerns, but is really one of the best ways I’ve found to help work with that deeper root cause of any behavior you are struggling with and I think you’ll find it super interesting and valuable.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 84. Karen was spiraling. She had been doing so well. She was eating well, walking daily and feeling great. But for some reason today she felt off. She ate more than usual at lunch, maybe because she was scrolling mindlessly on her phone and saw a few upsetting posts about someone she went to high school with who is battling cancer. She kept scrolling, and before she knew it, she had eaten too much. She felt stuffed. Not super stuffed, but enough to feel uncomfortable.

She got mildly frustrated with herself after this, but doesn’t totally spiral out… yet. She told herself, (somewhat subconsciously), “it’s fine, it’s one meal, you can get back on track immediately. Relax.”

But she moves on with her day and doesn’t acknowledge the actual thoughts that were going through her mind in the moment. Partly, because she’s ashamed of them. She shouldn’t feel so self-critical and she knows it isn’t helpful. She needs to be kinder to herself, she knows this. She just tries to think of something else instead.

If she were really honest with herself, that simple act of eating more at lunch and feeling overfull triggered thoughts like:

“I can’t believe you did that, you feel sick now, that’s what you get.”
“You were feeling so good, and now you’re going to fall back in old habits.”
And if we dig to the core thought, it was: “You’re going to fail again.”

She continued to feel off all day, and before she knew it she had an extra snack in the afternoon even though she definitely wasn’t hungry.

By the time dinner came, she felt tired (physically and emotionally), mad at herself, and it was all she could do to heat up leftovers and have dinner in front of the TV. And why not pull out the ice cream, she clearly blew it for the day.

All because she didn’t fully address what we really bothering her. That hidden sentence that popped up right after she ate a bit extra at lunch.

Ready to Stop Going it Alone?One of my biggest regrets in life is not seeking good therapy sooner.

You deserve to feel truly guided on your relationship with food and your body.

MindBodyHealth is an incredible practice led by my great friend and colleague Dr. Sapna Dosh. This wonderful group of psychologists and dietitians provide evidence-based therapy in person in Washington DC and Arlington VA, and via teletherapy in over 30 states across the United States.

Go to MindBodyVA.com to set up your free consultation call and get matched with an excellent and totally vetted therapist today! Be sure to let them know the Motivation Made Easy podcast sent you. Your future self will thank you.

How Our Hidden Sentences Hold Us BackYou see, our brains avoid the truth of what we are really saying to ourselves about our eating, because it’s painful. And a big part of us knows that that inner critic in us can be incredibly unhelpful.

Karen’s logical attempts to reassure herself were well intentioned. But her brain was still triggered by all the hidden critical thoughts she wasn’t acknowledging. The ones exacerbating the pain and silently keeping us stuck.

The Power of MindsetMost of us have many unhelpful hidden sentences all the time.

And until we learn to unpack them and really examine them, and even look for the positive intention behind that part of us, they will continue to silently impact us, without our control.

Confession: I Used to Hate CBTI have a confession to make. I used to really hate mindset work (aka cognitive behavioral therapy or CBT, in grad school). Even still the term mindset kind of annoys me, because it makes me think about all the things I learned that felt so invalidating.

Like, just notice you are doing “all or nothing thinking” and shift it. It’s that simple, right?

Wrong.

I had so much unaddressed pain that felt unseen. Changing my mindset in that way felt completely impossible to me. I just wanted to yell, “It isn’t that simple!” or “I have too many negative thoughts!” It often felt like wac-a-mole to try to challenge them all.

Can’t Change It? Guess I’ll Accept ItBecause of this, I was drawn to Acceptance and Commitment Therapy, which I took to mean, “just accept all the discomfort and do it anyways.”

This came in handy at times. Like when I was anxious about writing my dissertation but needed to power through and do it anyways.

Just do it. Power through. Right?

For the record, I love ACT, and CBT now. They both provided me with valuable skills and mindsets and if you’ve been helped by them, I’m not going to discount that.

But for me at the time, ACT reinforced my tendency to just shove down my fear and “do it anyway.” As it turns out, I’m pretty good at doing that.

I’ve used that skill many times in my life, and while it can be useful at times when something hard really needs to be done, it also can keep you stuck doing things that you deeply don’t want to be doing, and were never meant to do.

The problem, this keeps you from showing up in the world doing the work you were actually meant to do.

Example: Twice in my life, I’ve gotten certified to teach a group fitness class. Two separate times, I’ve paid for and completed the needed trainings, and taught a handful of classes before realizing I truly hate it and was not meant to do that. I just wanted to TAKE a group fitness class, be led in it, and the practical side of me wanted to get paid to work out. If I’d believed myself the first time it happened, I’d have avoided wasting time and money.

What if we Could Relate to Our Thoughts, or the Part of Us that Has these Thoughts, in a Radically Different Way? There’s a time and a place for powering through the discomfort for sure, but looking back, I realized at times it made me ignore my body’s signals and just keep going, when I was frankly already quite skilled at that.

I had a sense even then, maybe things could be better.

With intuitive eating, I found it. I stopped believing things like “once you struggle with your eating or weight, you always will” or “healthy habits always will be hard. You will never actually want to do them.” Or one of my favorite statements, “you just need to train yourself to love salads.”

Now, I’m beginning to realize more and more there’s a whole world of potential for feeling better as it relates to our relationship with food and also beyond.

But we must also make sure we heal our deeper hurts. Our shame. Our deepest fears that have zero to do with food.

“Just think of food non-judgmentally.”I think this happens so often. I think it happens when people are working to overcome an eating disorder or learn intuitive eating. They learn that they should stop judging foods, and instead just describe the food. But the judgments are often so strong, it feels like they will never “think of cake as just cake” versus “bad” or “unhealthy.”

The Hidden Sentences Are DeepThese hidden sentences don’t always make sense, and they aren’t always fun to uncover. But they are super fun to move past when we realize it’s about truly lasting healing and actually works.

So if we go back to Karen, the part of her that’s self critical and growing more and more frustrated with her as the day goes on, is a part that historically she’s probably tried to get rid of, but instead, lets try to understand it.

How Mindsets Really Impact UsBefore we come back to Karen, I want to talk to you about a body of research that really supports the power of harnessing our mindset to feel more alive.

Dr. Alia Crum is a psychologist at Stanford who really has done incredible work in the area of mindset and health. The thing I love about her work, is that it shows how mindsets impact us not just in terms of our mood, but also our biology.

Kid’s Allergy Treatments are more Effective with the Right MindsetIn this study, kids and their families were being treated for peanut allergies, where the kids would get injections of tiny amounts of peanuts as part of the treatment.

When kids and their families were told that symptoms are good (“it means the treatment is working”) they were less anxious, less likely to contact staff about symptoms, had fewer symptoms as doses increased, were less likely to skip doses (better adherence to treatment), and shower greater increases in IgG4 levels (meaning the treatment worked better for them!).

The Milkshake StudyMilkshake study – I’ve been obsessed with the milkshake study for years. It shows us that if you think of a food as a “diet food” then your body responds as if you’ve eaten fewer calories and you feel less satisfied. Compared to if you think of food as indulgent and tasty, your hunger hormone drops more quickly.

This is true even when the milkshake consumed has the exact same amount of calories.

Mindset and Exercise StudyMindset and exercise study

Exercise and Genetics StudyA fascinating study found that getting feedback on one’s genetic risk for obesity as it relates to exercise actually impacted participants running endurance. This feedback and how they perceived their risk, appears to have had an even bigger impact than their actual genetic risk.

How to Stop Fighting Yourself and Develop a More Helpful MindsetFirst, know that surface level mindset work isn’t as effective. If you are thinking,

“This food isn’t healthy. I shouldn’t be eating it. If I eat this of course I’m going to stay out of shape.”

Make sure you get to the deeper sentences first. Even though you may not logically feel like these things are true, most of us who are struggling with a behavior are at a deeper level quite self-critical. Saying things like,

“I’m bad, I’m lazy, I’m just making excuses.”

Mindset: “I’m going to gain weight and develop health conditions.” “My body isn’t safe at this size, this isn’t right or okay.” and “I clearly can’t do this”

Getting to Know That Part of You That CriticizesMost of us have a part of us that’s critical.

Most of us aren’t a big fan of that part of us.

We are told “be compassionate!” and “love yourself like you would a child or a pet or a friend!”

This can feel utterly impossible, and therefore super defeating to many.

Why?

Because that part of you that criticizes you, actually isn’t YOU. But it is trying to protect you from something. Before trying to change that part and get it to be nicer, see if you can adopt a mindset of curiosity first.

Harnessing the Power of Mindset in Building Healthy Habits1. Build awareness. The first step in changing any pattern is in building awareness of what’s happening currently. Noticing the thoughts going through your mind, and ideally writing them down or sharing them with someone you trust (ideally a professional if you can find one!). For Karen, this comes back to just noticing the thought, “you idiot, you’re going to fail again.” 2. Getting curious. Instead of immediately treating that part of you as something that needs to be changed, see if you can treat it like a loved one who is struggling. See if you can approach that part with curiosity and ask questions like “Why are you saying these mean things to me?” Note that if a part of you is still angry with the critic (which is common, another part wants the critic to just stop already), you’re less likely to be a helpful and honest answer. Just as if the loved one you approach feels judged or like you are trying to change how they do things, they often hold on tighter and aren’t super open with you. 3. Working to understand the positive intention behind this part of you. Our self-critical parts are typically trying to protect us from something. And again, most of us have one. If you can truly approach it with curiosity or even some compassion, you might be surprised by what you learn. Here is a guided exercise with the developer of Internal Family Systems Therapy to do when you have time to safely sit down and do this in a more formal way. The guided exercises have the benefit of helping us get out of our logical thinking parts and more into our body to truly get curious about what’s there and believe ourselves, versus just thinking what we think the answer “should” be. 4. Appreciate that part of you. Again, instead of jumping to try to change it’s negative mindset (believe me, I was tempted to do this too, but patience will pay off), as you learn what this self-critical part of you is trying to do, send it some appreciation. 5. See what the part might like to do instead. If we had another way to protect you from hurt besides criticizing, and the self-critic could relax a bit, ask this part of you what it might like to do instead. While shifting mindset work can be incredible helpful and healing (e.g., Karen’s statement “I’m going to fail again” could be changed to directly the opposite statement, “I’m not going to fail again” and make a case for the new sentence. See how a shift like that might feel. If there’s a lot of resistance or if it feels incredibly hard, parts of you like your self-critic or even other parts might feel not fully safe to make that shift, and you can better understand or explore that.

For me and many of my clients lately, this Internal Family Systems model is offering a different approach to self-compassion, or to appreciating the parts of ourselves we have historically not liked very much (e.g., inner critic). I also have an angry part, and an overworking part that have historically been pretty shamed by me.

It’s allowed many of us to embody the idea of true self-compassion, as we work to get to know parts of ourselves and what they are trying to for us, and heal them in a newer and more lasting way.

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This book and model of therapy has been very helpful to me personally and I’m also using it with clients and seeing great results.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 83. We talk a lot on this podcast about the harmful ways weight is discussed in medical settings. But what about the harm that’s caused when weight isn’t discussed at all?

I sat down with Dr. Emily Cordes, DO to have this important conversation. Dr. Cordes was trained in a traditional medical setting as a primary care physician. However, she quickly realized that this path wasn’t giving her what she needed as a professional. And she learned this, partly because she realized she wasn’t getting what she needed as an individual.

Tune in to this great conversation all about how to understand the field of medicine and feel empowered to get your needs met within it.

We cover a lot in this conversation including:

How Emily went from conventional medical training to functional medicine (and why)
Weight is seen in medical training as a risk factor and why it isn’t as emotionally charged as it is in our culture as a whole
How training in a culture of body positivity and inclusivity has impacted younger physicians
How traditional conversations makes it almost impossible to address weight related concerns in an effective way
Why many physicians opt out of the weight conversation entirely, and how that can do a big disservice
What she recommends in terms of making sure root causes are not missed and having respectful conversations about weight

I realized that what medicine could offer me personally, wasn’t going to get me out of the way I felt.

Dr. Emily Cordes, DO

Ready to Stop Going it Alone?One of my biggest regrets in life is not seeking good therapy sooner.

You deserve to feel truly guided on your relationship with food and your body.

MindBodyHealth is an incredible practice led by my great friend and colleague Dr. Sapna Dosh. This wonderful group of psychologists and dietitians provide evidence-based therapy in person in Washington DC and Arlington VA, and via teletherapy in over 30 states across the United States.

Go to MindBodyVA.com to set up your free consultation call and get matched with an excellent and totally vetted therapist today! Be sure to let them know the Motivation Made Easy podcast sent you. Your future self will thank you.

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This book and model of therapy has been very helpful to me personally and I’m also using it with clients and seeing great results.

So if you believe in supporting local businesses and want to support m blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 82. A common question I get from people considering weight loss surgery is “will bariatric surgery help with binge eating?”, or “can I actually practice intuitive eating or a non-diet approach to eating after surgery”? or “How can I try to get rid of diet mentality if I have to follow a specific diet?” These are excellent questions and today you will get all my thoughts on these topics.

Not interested in learning about weight loss surgery? Totally cool. However, you might want to stay tuned because a lot of this topic will still apply to you. The second question is actually relevant regardless of whether you have weight loss surgery, or, have another medical condition were a specific eating pattern is recommended (e.g., avoiding gluten for those with Celiac disease, minimizing dairy for those who have a degree of lactose intolerance, or reducing intake of animal protein for those who have heart disease or want to protect animal rights).

What to Expect In This Episode* The most common questions I get about bariatric (aka weight loss surgery) and intuitive eating * What the research says about weight loss surgery and intuitive eating * How autonomous motivation fits into all of this * What you need to know if you or someone you love has had surgery or is considering it

Ready to Break the Binge Eating Cycle for Good?Ready to stop avoiding and break the binge eating cycle for good?

The first step is to disrupt the cycle.

My free practical guide has 23 positive ideas for things to do instead of eating. Don’t worry, you wont find the standard diet culture BS advice (take a walk, have some water!)

Take the first step to finally stop binge eating and grab my free practical guide today!

Grab my free guide to disrupt the cycle of emotional and binge eating today!Weight Loss Surgery & Intuitive Eating – Can They Be Friends? At first glance, these fields may seem like complete opposites.

How on earth can you “reject the diet mentality” and still pursue a surgery that requires a specific diet and imposes long-term limitations (often) on what it’s recommended that you eat, and the amount that feels comfortable to eat with your post-surgical stomach?

I get the confusion. And frankly, this topic is controversial and not everyone will agree with me on this. That said, I definitely do think that you can learn or re-learn to be an intuitive eater before or after having bariatric surgery.

In fact, our conversation just last episode with Amy Braden is living proof of this.

To check on this, let’s review the 10 principles of Intuitive Eating.

Reject the diet mentality.
Honor your hunger.
Make peace with food – including unconditional permission to eat.
Challenge the food police.
Discover the satisfaction factor.
Feel your fullness.
Cope with your emotions with kindness.
Respect your body.
Movement – feel the difference.
Honor your health – gentle nutrition.

Easier to Swallow? No Pun IntendedIt seems to me that the principles of honoring hunger and fullness, and coping with your emotions with kindness are likely less controversial. This is consistent with principles of mindful eating and awareness, and in my experience, most people whether or not they have had surgery, are on board with these concepts.

Reject the Diet MentalityQuote from Intuitive Eating website:

Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

Although I’ve said before and I’ll say it again I think you can reject the diet mentality after bariatric surgery, reading this description of the principle is a reminder of why this statement may be confusing.

How can you “get angry at diet culture that promotes weight loss” and still pursue surgery?

Although this has nuance, you can absolutely be angry at the lies that long term substantial weight loss should be achievable and easy for all, and still choose bariatric surgery.

The reality is that for many people, likely due to their genetic makeup and/or a long history of dieting, their body size and biological set point (the weight their body wants to maintain when not restricting, see this episode and post for more detail on this) will end up being higher than they would like it.

Although they should feel free to pursue health promoting behaviors at that body size without worrying about losing weight, many people decide they still desire weight loss.

And weight loss surgery is more effective at long-term weight loss than behavioral weight loss (making behavioral changes, typically reducing calories).

Research Supports Intuitive Eating After SurgeryPost Operative Intuitive Eating

In a small study of 90 post operative patients (3 months to 5 years post-op), it was found that higher Intuitive Eating Scores were associated with more satisfaction from meals, more mindful eating patterns, and more self-efficacy with maintaining eating patterns long term.

That is, they were more confident in themselves that “I got this.”

People scoring higher in intuitive eating after surgery also felt more in control of their eating, were more likely to have a positive relationship to food, and were more likely to make time for relaxation, and regular physical activity.

On the flip side, people who were more intuitive eaters had less emotional eating, less fear of weight regain, and lower levels of stress. They also had a lower likelihood of prioritizing other’s needs before their own.

https://bariatrictimes.com/intuitive-eating-healthier-relationship/In other study, a similar finding was observed in a larger group of post-op females (N = 401) where intuitive eating was also associated with more weight loss.

Things to Remember About Binge Eating and Weight Loss SurgeryAlthough there isn’t a ton of research in this area, the research that exists is supportive of people who want to take an intuitive eating based approach post-bariatric surgery.

That said, here are some things to keep in mind as it relates to bariatric surgery, binge eating, and intuitive eating.

Weight loss or bariatric surgery (or any specific diet for that matter) is unlikely to cure your binge eating long-term. The most common regret I hear from people post-surgery (actually from anyone in therapy) is that they wish they’d sought out resources like therapy sooner to address their relationship with food.
The weight loss focus of bariatric clinics can be tough to navigate alone. Because the worlds of intuitive eating and bariatric surgery don’t have a ton of overlap, it’s essential to find people who can help you with your specific experience. That is, if you are working on building self-trust and listening to your body, you may need to communicate to your bariatric surgery clinic what is and isn’t helpful to you (e.g., talking about food quality versus amounts, or focusing less on the scale and more on overall health).
Working with your body, instead of against it, works. I’ve been doing this work for many years now, and I’ve never been more convinced of its effectiveness. We need more data to confirm this, but my anecdotal experience of many years working with folks who had bariatric surgery, is that a self-trust based approach provides a sustainable and enjoyable solution that can be a breath of fresh air.
You can trust your body, and you can trust yourself. So much of what I work on with people 1 on 1 is regaining a sense of trust in themselves and their body. It takes time and effort to re-learn to listen to your body’s signals, after sometimes an entire lifetime of trying to ignore or suppress them. The cool thing is, your body is resilient. As Amy said last episode, “your body will forgive an awful lot.”

Support Local Bookstores Near You!Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This book and model of therapy has been very helpful to me personally and I’m also using it with clients and seeing great results.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

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Episode 82.

"My metabolism is damaged."

This is a common concern I hear.

And I get it. Chronic weight loss dieting does often have a very negative impact on our bodies and our metabolism. Ignoring hunger, going long periods of time without eating, eating foods because some "expert" told us it was good for us, often leads to stress, inflammation, mistrust of our bodies signals and ultimately mistrust of ourselves.

And yet, today's guest is Amy Braden, would generously shares her story and reminds us that our body still loves us, and there still is hope.

There is also more than one way to be an intuitive eater and develop self-trust.

Amy Braden is a podcast listener who accepted my invitation to share her story. She said something early in the interview that I cannot get enough of.

She was talking about how our bodies hold a lot of wisdom, especially when we learn to listen and appreciate them, versus try to control and shape them. And then Amy said:

“And when you actually take care of them and nourish them, they will forgive an awful lot, and love you.” - Amy Braden

Highlights of the Conversation:

A great example of what self-advocacy looks like in medical and mental health settings

How hard it is to get appropriate treatment for binge eating disorder

What Amy wishes she'd have known about intuitive eating

Why Amy is grateful that she waited to get bariatric surgery

How discussions about weight and weight loss can coincide with discussions about intuitive eating and self-trust

The role of meditation in her journey

Ready to Break the Binge Eating Cycle for Good?

Ready to stop avoiding and break the binge eating cycle for good?

The first step is to disrupt the cycle.

My free practical guide has 23 positive ideas for things to do instead of eating. Don't worry, you wont find the standard diet culture BS advice (take a walk, have some water!)

Take the first step to finally stop binge eating and grab my free practical guide today!

Grab my free guide to disrupt the cycle of emotional and binge eating today!

Support Local Bookstores Near You!

Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. They have raised over 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to achieving a deeper level of healing is No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. This book and model of therapy has been very helpful to me personally and I'm also using it with clients and seeing great results.

So if you believe in supporting local businesses and want to support my blog and podcast, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

View Details

Episode 80. What do you think is the reason for your binge eating or emotional eating?

And when I say binge eating, what I mean is any eating you are doing where you feel even slightly out of control, guilty about it, feel like you "should" restrict certain foods, have certain food rules (even if they feel like they are "healthy" rules).

Any and all of that is a form of disordered eating, and although it's very normalized, it does not need to be your reality.

What to Expect in this Episode:

My Iceberg Analogy for eating behavior (and why it works for almost any behavior)What types of things keep us stick in the binge eating cycleThe most common mistakes that keep us stuck for years longer than we want to beTangible steps to get yourself unstuck

"I am binge eating because..."

Most people when they come to work with me, or hear what I do have some sense of what they think might be causing their binge eating.

They probably don't know for sure, but they have some guesses.

Here are some of them:

I just need to have more self control, more willpower (aka I'm weak)I am addicted to sweets or carbs (aka something is wrong with my brain, and therefore me)

"No childhood sh*t, I just need some strategies."

Have you seen Brene Brown's Ted Talk on the Power of Vulnerability?

If not, it's time to become one of the 18 million views it's gotten at the time of this writing and recording.

She said something that always makes me laugh:

"No childhood sh*t, I just need some strategies."

I can soooo relate to this. As a psychologist and a science minded person, I so badly wanted to be able to fix my emotional pain with books, learning, and strategies.

All the Strategies in the World Won't Help If You Don't Address the Root Cause

But guess what? All the best strategies in the world won't help if you don't get to the root of the issue.

And as it turns out, most of our pain comes from childhood sh*t, or other early experiences. Although some of our pain may come from painful interactions as an adult.

So while strategies may provide some Band-aid type relief, it's unlikely to solve the root of the issue.

Examples of possible Band-aid fixes as it relates to our eating habits:

Getting a new eating plan, meal prep strategy, reading a new book (e.g., Paleo, plant-based)Joining a new gym Eating to cover up our emotions or discomfort

The Issue with Dieting

The thing that is so confusing to so many, and was confusing to me, is that we see the surface behavior only. The "tip of the iceberg" if you will.

I've had many people tell me lately that they are trying a new approach for their eating. The most common one lately is intermittent fasting. But the other common one is eating less gluten or carbohydrate heavy foods.

But there are subtle things that I hear, that suggest to me their new plan is unlikely to work. Not because the plan is bad necessarily. I know a few people who do a lower gluten diet without any diet mentality at all, and they feel good.

But I hear things like:

"I really should be eating better, [and I'll work on it soon]" (diet mentality)"I can't lose weight because I continue to eat or drink [enter any food perceived as unhealthy here]" (self-blame and shame)"I just need to return to a more consistent schedule." (suggests to me that the eating plan they chose wont work for them long-term)"I've lost X amount of lbs so far." (indicates that they are focused on weight loss, versus internal motivators)

When really, it's the stuff underneath the water's surface that's keeping us stuck.

There's Nothing Wrong with You, and You Can Act More Skillfully

People often also think that something is wrong with their character. Like something about them is defective.

They also usually think that they need to just "control themselves" and "make a plan."

Some of them might think there's some pain or traumatic experience they might uncover.

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Episode 79. Struggling with consistency for healthy habits?

Over and over you have the intention, but it just isn't happening.

It's good for you. You feel excellent after you do it. And yet, you keep failing.

Guess what?

It's time to change how you are talking to yourself.

Today we are going to talk about how language affects our motivation for healthy habits and how one simple shift can make a big difference.

"I Really Need to Lose Weight"

Most people that come to see me know they need to work on their relationship with food and their body.

They often realize that they really have a lot of shame around eating and their body and this needs to change. They might even say "I really want to understand how to love myself."

Know what 99% of them say as well?

"Aaaand, I know it isn't the main focus, but I really also need to lose weight." (and they they give me a look like, "You understand this right, Shawn? This weight isn't healthy for me. I need you to get that.")

I believe part of this is just wanting to feel understood. Like, "you get how uncomfortable I am right? How much I feel a desire to make a major change and feel good right?"

And I absolutely do.

And the way we often talk to ourselves about our eating habits makes it almost impossible to make sustainable healthy habit changes.

Understanding the Impact of Language on Our Motivation for Healthy Habits

Right now, you might be thinking:

But Shawn, I really do need to lose weight, my body is super unhealthy right now, orI don't understand why saying that is a problem, some people really do need to lose weight for their health.Why is it so bad to say what I want?

Others, especially health care professionals who have been taught that weight gain causes health problems, might be outraged.

They might think:

That's irresponsible Shawn, if we can't have a conversation with someone who needs to lose weight for health reasons, we are not doing our jobs

To be clear, there's nothing wrong with:

Having a desire for weight loss (most people do for a variety of reasons)Discussing someone's weight as it relates to their health (notice I didn't say cause here)

Unpacking The "Need" to Lose Weight Comment

To explain why I hate this sentence "I need to lose weight" so much, we need to step back a minute and consider how it impacts you when you say it.

I want you to imagine that you have a certain habit change you want to make. Lets say you maybe want to exercise more.

Want Versus Need and the Impact of Language

You might think to yourself, "gosh I really need to exercise more," I'm really slacking in that area.

Let's Do an Experiment

Consider the statement for a moment, and just take a moment to tune into your body.

"I really need to exercise more."

Notice any physical sensations or emotions you feel in your body.

For most of us, when we say I "need" to do something, we might feel mildly tense, perhaps a little anxious. It feels like pressure, expectation, and like a "should." We may feel guilt that we haven't yet.

Although we may want to do the behavior, that sentence directly impacts how we feel. And makes us less likely to do it.

"I really need to exercise more."

Now Try it Another Way

This time, let's made a slight tweak to,

"I really want to exercise more."

Now tune in to your body and notice what is there. Maybe take a breath in, and out. Just notice for a few seconds, if your body feels any different than before.

You see, that one swap can make a big difference. We feel more calm, relaxed, and more drawn to actually do the behavior we truly want to do.

Instead of guilt, we may actually feel excited.

For those who have been following me for a long time, this is the difference between external should-based motivation, to internal and sustainable motivation (aka autonomous motivation).

"But Shawn, I really do need to lose weight."

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"I know what I need to do to [stop binge eating/emotional eating], I'm just not doing it."

If I had a dollar for every time a client said that to me, I'd be a very rich woman.

I'm here to tell you all the knowledge in the world probably won't be enough.

I should know.

I got my PhD in Clinical Psychology studying weight management and binge eating.

And even after all of that, I couldn't solve my own binge eating and "weight issue".

As I was binge eating and gaining weight, I thought all the time:

"I know what I need to do, I'm just not doing it."

"There must be something wrong with me."

Now I know the truth. The truth is that there's something wrong with the system.

Are you ready to stop binge eating permanently?

If you feel:

Out of control or ashamed of your binge eating, emotional eating, or your weight, and Are ready to take action with things that will actually help you stop the cycle

This post is for you.

Hey there. I'm Shawn Hondorp. I'm a clinical psychologist and I've studied the psychology of eating behavior since 2008.

In this post I review the key things that helped me and so many of my clients stop binge eating permanently.

F*ck Coping Start Healing

I recently learned of a book called F*ck Coping Start Healing.

It's about healing from anxiety (I haven't actually read it yet).

But I love the title. Don't you?

At this point in my life, I'm very tired of quick fix or the surface level strategies.

During my 13 years of struggle with binge eating, I spent years trying surface level strategies that left me frustrated and tired.

I had many periods of what the medical field would call "remission." During these periods, which lasted weeks or sometimes months, I wouldn't binge at all, or I would do so rarely. Or I would only feel slightly out of control.

There was even a period of a little over a year where I felt really at peace with food and myself after I lost weight with Weight Watchers. I thought I was "cured."

But it never lasted.

Skipping the Band-Aid Solutions

We may be able to help someone who is abusing alcohol to stop drinking temporarily by putting them in a rehab center or by removing all alcohol from their home and taking away their keys.

But is that going to lead to long-term change?

Probably not.

We need to understand the root cause of the drinking to prevent it from happening again.

It's Normal to Want the Quick Fix

The desire for the quick fix makes perfect sense.

Of course you want to do things that help you feel good now. Our brains are hard-wired to avoid pain and to seek comfort.

When it comes to eating struggles, all of the following offer temporarily relief from pain:

Eating a big bowl of Lucky Charms and watching Bridgerton on NetflixSkipping a meal because we are busy at work, and secretly thinking "good, hopefully I will lose some weight" and feeling in controlPlanning a next diet or fitness effort

Vulnerability is courage in you, and weakness in me

Do you ever read what others write online and think, "Wow that's brave, but I could never do that."

If so, I have been where you are.

Back in 2009, I was deep in my binge eating disorder shame spiral. No one knew how much I was struggling. And I wanted to keep it that way.

I was going to solve this dang problem myself if it was the last thing I did.

And then, once I solved it, then maybe I'd share my story.

Ready to Break the Binge Eating Cycle for Good?

Ready to stop avoiding and break the binge eating cycle for good?

The first step is to disrupt the cycle.

My free practical guide has 23 positive ideas for things to do instead of eating. Don't worry, you wont find the standard diet culture BS advice (take a walk, have some water!)

Take the first step to finally stop binge eating and grab my free practical guide today!

Grab my free guide to disrupt the cycle of emotional and binge eating today!

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Episode 77. What Does My Body Image Have to Do With My Anxiety?

For this special episode I sat down with my friend and colleague Dr. Julia King, a fellow psychologist who specializes in anxiety, body image and disordered eating.

We cover a lot in this conversation including:

How your anxiety is keeping you stuck in a cycle of disordered eating and poor body imageThe book that totally changed Dr. King's and my life, and how you can feel more empowered than ever with how you spend your timeFirst steps to jump out of the emotional eating cycle and address what's really bothering youAnd much more!

Ready to Break the Binge Eating Cycle for Good?

Ready to stop avoiding and break the binge eating cycle for good?

The first step is to disrupt the cycle.

My free practical guide has 23 positive ideas for things to do instead of eating. Don't worry, you wont find the standard diet culture BS advice (take a walk, have some water!)

Take the first step to finally stop binge eating and grab my free practical guide today!

Grab my free guide to disrupt the cycle of emotional and binge eating today!

The Book that Changed My Life

When I read 4000 Weeks: Time Management for Mortals by Oliver Burkemann, it had an immediate impact on my well-being and how I thought about my time.

Join the Community Today!

Want to learn where you are getting caught in the diet mentality cycle and holding yourself back from the life you were truly mean to live?

The Body Respect Program is now open for enrollment! Sign up here to get all the details about current bonuses.

It’s never too late to stop dieting and start living.

Join the Body Respect Program Community Today!

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

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Episode 76. Have you ever thought...

Why can't I stop emotional eating? Happy, sad, anxious, bored... eating is my go to! Why can't I just cope with my emotions without food like "normal people"! Or,Why can't I have a little more self-control and break out of the cycle?

Well today we are going to answer all of those questions, but also I will address questions you may not know to ask, such as...

What does emotional eating have to do with fear of death?How does diet culture influence my beliefs about my health and how does that influence my eating habits and keep the emotional eating cycle (aka the diet-binge cycle) going? What can I do to make sure I'm actually using my time on earth well and not wasting it on ineffective dieting, covering my emotions with food, and/or being too afraid to pursue what I really want?

Ready to Break the Emotional Eating Cycle?

Ready to stop avoiding and break the emotional eating cycle for good?

The first step is to disrupt the cycle.

If you want some practical ideas for things today besides the standard diet culture BS advice (take a walk, have some water!) then grab my free practical guide today!

Anxiety, Fear of Death, & Diet Culture

I'll tell you a story about a client named Trish (not a real name or client, but similar to many clients I've worked with over the years).

Trish came to me in distress. She was binge eating most days and had gained around 40 lbs over the past year. Prior to that, she had been on every diet under the sun. Her Weight Watcher group leaders knew her by name.

She was referred to me by her doctor who told her that since her father died of a heart attack at age 45, she is at risk. Trish was 34 when she came to see me, and she was scared. She felt scared of having a heart attack, but also really upset and embarrassed to have people see that she gained weight.

She worked as a teacher and often tried to dress in dark colors and clothes that would hide her weight gain and she felt uncomfortable in her body every day.

Let's Talk Anxiety, Health, and Body Image

For next week's episode, I sat down with my friend and colleague Dr. Julia King, a fellow psychologist who specializes in anxiety, body image and disordered eating.

We cover a lot in this conversation including:

How your anxiety is keeping you stuck in a cycle of body image concerns and disordered eatingThe book that totally changed Dr. King and my life, and how you can feel more empowered than ever with how your spend your timeFirst steps to jump out of the emotional eating cycle and address what's really bothering youAnd much more!

This week, I'm going to break down some of the concepts we will discuss next week in greater detail so you will be fully ready to absorb the messages and run with it to create a more empowered relationship to food and your body.

What is Anxiety?

Anxiety is a feeling of fear, dread, uneasiness and is created by a perception of threat." - Dr. Julia King, Psychologist and Anxiety Expert

There is a cycle that exists between our thoughts, emotions, and behaviors.

For example, we often have:

Thoughts and Beliefs about ourselves (e.g., "I'm not good enough at this weight" for example), that impact ourEmotions (e.g., fear, anxiety related to health-related fears and/or fears related to not being accepted socially), and these affect ourBehavior (e.g., avoiding social gatherings, not posting pictures of ourselves or hiding in pictures, emotional eating or going on a restrictive diet)

Thought - Feeling- Behavior Cycle for anxiety using a weight-related example

Anxiety and Fear Keep Us Stuck

Anxiety and fears back in the day when we were running from lions was helpful.

You see a lion, run away from it, and hopefully escape to safety.

The fear goes away. You are safe. Life is good.

Now, anxiety and fears often keep us stuck, immobilized. Not taking action towards a life we deeply desire and instead taking action...

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Episode 75. Hello my dear listeners and readers. I'm typically honest on this podcast and blog, but this time I'm going to break it down and be super honest. Despite being VERY intentional and trying everything I could try to not buy into hustle culture in my business, I fell into the trap. At times, I have pushed myself and my team too hard and ultimately this led to less quality work and some degree of failure.

I've thought a lot about this over the past few months. Including, but not limited to:

How diet culture and hustle culture overlap, How failure truly can be a good thing,How you can learn from my experiences and regrets

What To Expect in This Episode:

I will cover:

Some of the personal lessons I've learned about "Hustle Culture" in the past few monthsHow Hustle Culture and Diet Culture are related and how they impact our motivationMy early reflections on the reality of being a woman in our culture and how this impacts our relationship to food and ourselvesAbout how my mind and body are telling me I must slow down, and how I'm learning to truly listen (even when in many ways it would be easier to keep hustling)What you can expect from me and the Motivation Made Easy podcast and blog moving forward (what the heck I mean by intuitive podcasting, lol)Some teasers for the upcoming topics on the podcastHow you can stay in touch with me!

Hustle Culture & Me

Even when we try SO DARN HARD, sometimes we can't escape it.

Despite doing a business training for 12 months all about "working smarter, not harder" and truly giving it my all, I didn't quite create what I'd wanted to create.

I wanted to create a team who was invigorated and enthusiastic about the work. Who was intrinsically motivated, where it didn't really feel like "work." I certainly accomplished some of our objectives, but something was off. As the owner and CEO, I must look at myself first.

"You Have to Be Consistent."

For 75 episodes, I've come out with a podcast and corresponding blog post every single week.

I heard over and over from online marketers, "consistency is key"!

I also heard that "If you stop creating consistent content, you will lose your listeners.

I also heard messages like,

“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.”

I feared (and still fear a bit) that if I slow down, I'll lose momentum somehow. I'll lose you my dear listeners. You will be swept away by some other podcast that does come out with weekly episodes NO MATTER WHAT and I'll be lost to you in the abyss of the internet.

"I Don't Want to Lose What I've Gained" - "Shoulds" and Online Marketing

Have you ever heard of the idea of "sunk cost"?

It's definition is:

The phenomenon whereby a person is reluctant to abandon a strategy or course of action because they have invested heavily in it, even when it is clear that abandonment would be more beneficial.

It makes sense in many ways that once we've worked really hard at something, we don't want to let it go. Abandon the effort. This can apply to relationships ("But I've invested SO much time in this already, we have so much history I don't want to start over."), education ("But I'm already 1/2 way through my degree program, I should just finish"), or work ("I've been in this career for so long, I can't start over").

When Pressure for Consistency Becomes Counterproductive

The question we really need to ask is, when are we "being consistent" and aligned with our values, and when are we creating more harm than good by following our routines?

When are we being fickle and flimsy on what matters to us, and when are we staying true to the best way to be for ourselves?

The reality is, as I often say, only the person in the body knows.

Only I could (can) decide if weekly episodes were still doable. I was SO hesitant to let them go.

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Episode 74. Today I am so excited to be speaking to Atheana Brown, RD, on an incredibly important topic area. Parenting, eating, and bodies -- all things that can bring up pain, struggle, and shame for so many of us.

We are going to be covering all things related to raising kids as an intuitive eater, particularly if you are struggling with un-learning diet culture messages and trying to learn intuitive eating yourself. I learned a ton, and am definitely going to make some shifts based on our conversation. I think you are really going to like the conversation so lets dive in!

What To Expect in This Interview:

We cover the following topics:

A really nice definition of what intuitive eating is (that even I needed to be reminded of, even after all this time doing this work)Some of the many challenges with trying to raise an intuitive eater in our societyWhat Atheana wants someone to know if they fear that they have taught their children bad habits or it's "too late" to change their child's relationship to food or their bodyHow learning or re-learning intuitive eating is different based on age and some recommendations based on thisHow Ellyn Satter's work around Division of Responsibility can help reduce food related power struggles with your kidsSome great wording suggestions and questions you can ask your kids to help promote an intuitive eating process with food (beyond just "are you full?" which can be hard for kids to answer sometimes)Some key takeaways about these topics (including a statement about food that was very impactful to me)

And much more!

Make Healthy Living Easy

Have you ever thought... "I just need more willpower." or "If I only had more self-control."

Actually, that is rarely the problem.

One of the first steps to develop sustainable healthy habits is to learn to make healthy living easier, so we can use LESS willpower. Sound good?

Download this free guide for 5 science-backed simple strategies to use less willpower today!

Grab this free guide today for 5 science-based simple strategies to use less willpower today! Let's start setting yourself up for success and regaining confidence in yourself.

Support Independent Bookstores Near You!

Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US and Canada (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. As of this recording, they have raised 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to improving the quality of our lives was Digital Minimalism. Our family actually has decided to do an optional screen free August to re-evaluate the role of screen time in our lives.

So if you believe in supporting local businesses, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).Credit: This blog post was written by Dr. Shawn Hondorp and edited by Julia Ledbetter.

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Episode 73. For this episode, I had the opportunity to speak with Julie Satterfeal, MS, RD. We had a great conversation around common questions I get around how to incorporate nutritious eating within a non-diet (i.e., non-weight focused framework).

What To Expect in This Interview:

We cover the following topics:

How Julie's noticing of her own thin privilege impacted the messages she got about food growing up and her desire to go into this career pathThe fact that she she graduated college the year that Intuitive Eating was first published, and how that has impacted thingsWhere she's see the field change, and where she hasn'tWhy the health promoting behaviors to focus on may be simpler than you think, and what Julie works on with her clients most oftenAnd much more!

We also answer the following questions:

"I’m working on my relationship with food and I really feel good about the progress, but I just saw my doctor and we talked about my heart disease risk and I truly really want to lose weight still. How can I focus on improving my habits and weight loss without messing up the work I’ve done on my relationship with food?”"Why is the over focus on calories so unhelpful?" "If I don't focus on calories or weight, what should I focus on?"

Make Healthy Living Easy

Have you ever thought... "I just need more willpower." or "If I only had more self-control."

Actually, that is rarely the problem.

One of the first steps to develop sustainable healthy habits is to learn to make healthy living easier, so we can use LESS willpower. Sound good?

Download this free guide for 5 science-backed simple strategies to use less willpower today!

Grab this free guide today for 5 science-based simple strategies to use less willpower today! Let's start setting yourself up for success and regaining confidence in yourself.

Support Independent Bookstores Near You!

Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025?

Look, I love the convenience of Amazon, but I’ve got a super cool way that you can support local bookstores and my blog and podcast simply by buying books like you already do! You can choose any bookstore on the list in the US and Canada (they plan to expand to other counties in the future) OR you can just let the donation get split between all stores. As of this recording, they have raised 15 million dollars for local bookstores. On my bookshop, you will see my absolute favorite books related to health and wellness, courage and vulnerability, and even my favorite fiction and kids books!

My recent favorite related to improving the quality of our lives was Digital Minimalism. Our family actually has decided to do an optional screen free August to re-evaluate the role of screen time in our lives.

So if you believe in supporting local businesses, please consider buying your books through Bookshop from now on!

The Psychology of Wellness Bookshop Link.

Disclaimer: This blog and podcast is for informational and educational purposes only. It is not a substitute for individual professional advice or treatment, including medical or mental health advice. It does not constitute a provider patient relationship.

Disclosure: Using the Bookshop.org links in this post means that I would get an affiliate fee if you purchase from the online bookshop (this supports my business, and local bookstores too!).

Credit: This blog post was written by Dr. Shawn Hondorp and edited by Caitlyn Galvin.

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Episode 72. I've said it before and I will say it again, I am often profoundly changed the impacted by conversations I have on this podcast. I still remember quotes and concepts from people I interviewed a year ago, and I still sometimes re-listen to the conversations to remind myself of the lessons I leraned from them.

This conversation with Dalia Kinsey, RD, LD, was extra special though. And I'm actually having a hard time putting into words why exactly that is. I think part of it is Dalia's presence, and the generosity and vulnerability that is shared including the process behind the scenes of writing this week. Beyond that, however, Dalia's compassion for others, myself included, who have very much missed the mark with wellness and health and lack of diversity in related fields, made this conversation all the more meaningful.

Inviting Dalia on the podcast was important to me because I truly believe to move towards true wellness and health means we must un-learn a lot of what we have been taught not only about what is healthy from a weight-centric model, but so much of what we have been taught about race, sexuality, and generally how so many of our systems, educational models, and structures are set up to serve white people, not persons of marginalized backgrounds.

I'll admit: I have total imposter syndrome when I talk about or write about topics related to diversity. I'm afraid I'll mess things up, say the wrong thing, offend someone (my deepest fear). But I know deep down it's a privilege to be able to choose to learn about and talk about these topics or not, and I am working on continuing to choose the (typically mild) discomfort, so I can continue to learn and grow.

I hope you will listen in on this conversation and hear the incredible gift that Dalia has given to the world by sharing this book with the world. I truly believe what I said in that I think this book truly benefits anyone who wants to learn about wellness and inclusion as an individual or as a healthcare provider.

I hope wherever you are in your journey of learning about diversity and where we in the US and other countries have greatly missed the mark, that you will remain open, curiosity, and humble and continue to be open to learning more. And remember that (as I often have to remind myself) you don't need to know it all, you just need to ask question and listen. There's so much value to be gained from learning about the amazingly diverse experiences of humans and I'm incredibly grateful that Dalia shared with us via Decolonizing Wellness, but also that I was able to have this incredible conversation as well.

What To Expect in This Interview:

We cover the following topics:

How Dalia came to doing this work, and the courage it took for Dalia to write Decolonizing Wellness, including the incredibly vulnerable process of doing soSome examples of the many ways that health and wellness spaces miss the mark when it comes to persons of diverse and/or marginalized identitiesWhat Dalia means by "When you queer anything it becomes more inclusive" (and why I've never been more convinced of this after talking to Dalia and reading Decolonizing Wellness)What Dalia wishes more people understood about these topicsAnd much more!

Who is Dalia Kinsey, RD, LD?

Dalia Kinsey is a queer Black Registered Dietitian, keynote speaker, the creator of the Body Liberation for All podcast, and author of Decolonizing Wellness: A QTBIPOC-Centered Guide to Escape the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation. On a mission to spread joy, reduce suffering, and eliminate health disparities in the LGBTQIA+ and BIPOC community, Dalia rejects diet culture and teaches people to use nutrition as a self-care and personal empowerment tool to counter the damage of systemic oppression. Dalia works at the intersection of holistic wellness and social justice, continually creating wellness tools and resources that center the most vulnerable,

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Episode 71. What does March Madness have to teach us about our relationship to food and our eating habits? In this episode of the Motivation Made Easy podcast you will find out!

What to Expect In This Episode

What watching March Madness basketball teaches us about motivationHow we can understand the role of diet culture, pressure and body shame on our eating habits by looking at other experiences of pressure and expectationsHow to reduce excessive pressure to improve internal motivation for the changes you want to make in your lifeA fun fact about a basketball players eating habits

Do you ever worry that you are wasting your life?

I definitely did. In fact, I wrote that in my journal many years ago when I was in the middle of the diet-binge roller coaster ride.

I woke up every day thinking about food, my body, and what I would eat that day to “be healthy”The notebooks I had filled with calories and points could fill up a spare bedroomSocial events and vacations immediately prompted the thought “they will notice I gained weight” or “I need to lose weight by then”Deep down I knew I wasn’t living life the way I wanted to, but I didn’t know how to pull myself out of it.

If this is you, I want you to imagine what it would feel like to feel empowered in your body and proud of your choices on a consistent basis. I promise you, it isn’t too late.

Dieting steals our motivation. It makes us ineffective. It keeps us spinning our wheels in a system that was never built to work.

If you are ready take the first step to motivating yourself with what matters to you, download my free Create Powerful Motivation guide (which is quite beautifully designed if I do say so myself), and walk through the 3 simple steps to create motivation that works for YOU in 15 minutes or less. You will get a simple formula to write ONE SENTENCE you can use to motivate yourself on a daily basis.

You can write it on your bathroom mirror, put on the background of your phone, or just read it and repeat it in your mind.

Look, I know how much it hurts to live a life worrying you are missing out, not stepping into the person you were truly meant to be, vibrant, passionate, curious, vulnerable, and brave.

You can listen to the podcast all day, but taking that first step, putting pen the paper (or typing on your phone) is required for true lasing change. It’s time to start living my friend.

It’s 100% free, so what are you waiting for? Grab your free copy of the guide today at DrHondorp.com/Motivate

March Madness, Sandwiches, and Internal Motivation

He looked so incredibly happy, relaxed, and confident. The dude was clearly having the time of his life.

Who am I talking about?

Doug Edert, guard on Saint Peter's University basketball team, of course.

You may or may not know who he is. But prior to this March Madness tournament, I'm almost sure you didn't.

Doug is on the Saint Peter's University basketball team. A team that recently became the first 15 seed to reach the Elite 8.

In the games I watched, Doug looked happy and incredibly relaxed. He appeared to be having fun, and simply enjoying the challenge and the opportunity.

The Freedom of Low Expectations

St. Peter's had already accomplished so much by making the tournament. They had only made it once before in school history, back in 2011.

St. Peter's is a private Jesuit university located in Jersey City, New Jersey. The school has 2,637 students.

The Pressure of High Expectations

For comparison, the University of Kentucky, who lost to Saint Peter's in the first round as a 2-seed (and one of the top favorites to win the entire tournament) has an enrollment of 22,227.

As the game went on, and it became clear that Saint Peter's very well may win this thing, you see the Kentucky players getting more tense, less relaxed. Certainly not having fun.

When Doug Edert and Saint Peter's went on to continue to the next game,

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Episode 70. Today's post and episode is actually a replay of my conversation last summer with Dr. Jillian Murphy, ND. I don't replay episodes all that often, but I realized many people missed this one, and it's truly a crucial on in understanding this approach, understanding Health at Every Size, Intuitive Eating, and the somewhat less talked about concepts of Competent Eating and Division of Responsibility work lead by Ellyn Satter.

Cutting the Diet Culture Cord

One thing that really becomes evident in the conversation with Dr. Murphy, is that anti-diet, weight inclusive approaches benefit all bodies. Not just people with eating disorders or in a certain body size, but ALL OF US. I’m really excited for you to listen to this interview, because we cover a lot and Dr. Murphy is a WEALTH of knowledge as she’s been practicing naturopathic medicine in the weight inclusive space for a decade.

One thing that was super interesting to me is the fact that even when things feel “mild” in terms of “healthy eating”, how much freedom you can still gain from cutting the diet culture cord.

I seriously learned a ton in this interview. Let’s dive in!

"This isn't an individual failure; it's a failure of the system and the information you've gotten… you weren't born eating like this."- Jillian Murphy

In the interview, we cover:

Why Health at Every Size is not just a social movement, but an evidence-based movement rooted heavily in science. She breaks this down in a way that I truly haven’t heard before, so make sure you stay tuned to really understand why and how this isn’t just a “don’t judge people for their body size” movement (though that’s of course very important, too!)We talk about her training as a Doctor of Naturopathic Medicine and where her focus is, as well as the ways that her training, just like pretty much all standard training programs, were steeped in diet culture beliefs.Her experience with orthorexia and how she finally fully cut the diet culture cord.We talk about her work learning about competent eating through the Ellyn Satter Institute and the power of this approach for kids and adults. I’m SO excited for this part of this conversation, because we talk about a nuanced approach to moving towards a flexible, healthy, sustainable relationship with food called Competent Eating that can be really helpful for people who want more structure than Intuitive Eating provides. Super cool.

Do you ever worry that you are wasting your life?

I definitely did. In fact, I wrote that in my journal many years ago when I was in the middle of the diet-binge roller coaster ride.

I woke up every day thinking about food, my body, and what I would eat that day to “be healthy”The notebooks I had filled with calories and points could fill up a spare bedroomSocial events and vacations immediately prompted the thought “they will notice I gained weight” or “I need to lose weight by then”Deep down I knew I wasn’t living life the way I wanted to, but I didn’t know how to pull myself out of it.

If this is you, I want you to imagine what it would feel like to feel empowered in your body and proud of your choices on a consistent basis. I promise you, it isn’t too late.

Dieting steals our motivation. It makes us ineffective. It keeps us spinning our wheels in a system that was never built to work.

If you are ready take the first step to motivating yourself with what matters to you, download my free Create Powerful Motivation guide (which is quite beautifully designed if I do say so myself), and walk through the 3 simple steps to create motivation that works for YOU in 15 minutes or less. You will get a simple formula to write ONE SENTENCE you can use to motivate yourself on a daily basis.

You can write it on your bathroom mirror, put on the background of your phone, or just read it and repeat it in your mind.

Look, I know how much it hurts to live a life worrying you are missing out,

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Episode 69. Today I'm doing a review of my very favorite books to improve your relationship with food. Are you ready!? Let's dive in.

What to Expect In This Episode

The top 5 books I recommend most to help you improve your relationship with foodWhich books are best for which type of person (you like science? I got you; more of a story person? I'll be speaking to that too)When to know if books aren't enough