Truly Nourished: Recent Episodes
Rebecca Laurel-Hill, RDN
Welcome to the Truly Nourished podcast. This podcast has one mission, to help women feel healthy, vibrant, and Truly Nourished.
Each episode we dive into teachings that will help you:
-Find more health and freedom in your relationship with food. -Find more joy living in your body. -Eat nutritiously, in balance, and love food.
Rebecca is a registered dietitian-nutritionist who specializes in body intelligent nutrition. There is no one-size-fits-all approach when it comes to food because we all have unique physiologies, health histories, personalities, and lifestyles. She'll teach you how to liberate yourself from dieting and listen to your own body so that results last.
Website: https://rebeccalaurelhill.com
We can get into the habit of turning to food to cope with feeling and soothe emotions.
These feelings are triggered by something within us.
This episode is about personality traits that can be at the root of triggers that lead to emotional eating.
When we operate in these traits too much, it causes us to experience deprivation and depletion at a body, mind, or soul level...
...and then food easily becomes a go-to for comfort and relief, especially if we have a history of dieting or restricting food.
In this episode you'll learn:
- How certain personality traits can be a root cause of emotional eating.
- 6 personality traits that lead to stress, overwhelm, and uncomfortable emotions for many women.
- Depriving/depleting behaviors that result from these traits if we over-rely on them for feelings of safety or success.
- How to work with these personality traits so they can serve you in life and relationships and don't trigger emotional eating.
Do you ever eat "the food" and regret it later?
To prevent this, one of the most powerful things you can do is...
...learn how to coach yourself.
In this episode, I give you tips to on how to self-coach to reduce post-eating regret.
You learn pre-game, game-time, and post-game assessment...
...so that you can go into the next eating event more empowered and do even better.
In this episode you will learn:
- -A simple way to monitor your eating experiences in a journal so you can learn about and improve your eating game.
- -What to do if you don't seem to learn from eating challenges and improve your game.
- -The first most important thing to master to reduce post-eating regret.
- -How to work through emotional urges to eat when not biologically hungry.
- -What the main goal of eating always needs to be, whether you are feeding your emotional or biological hunger.
Thanks for being here!
Waitlist to be informed of Truly Nourished private members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhill
Email: hello@rebeccalaurelhill.com
In this week’s podcast episode I talk about the biggest challenge I had on my journey from getting out of an eating disorder to becoming my own version of a Truly Nourished woman.
For me that challenge was stopping overeating.
Even though I was no longer bingeing and feeling out of control with food…
…very often, I still overate.
I explain why overeating continued for me.
I talk about the fundamental intuitive eating work I did to make stopping overeatingmuch easier.
And I discuss the tools and practices I used to completely break free.
This episode is for you if you’re someone who has a history of restricting food and finds themselves getting “overfull” too often.
Waitlist to be informed of new course and Truly Nourished private members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhill
Email: hello@rebeccalaurelhill.com
Intuitive eating is how I live my life.
On last week's episode I discussed how this looked for me on a recent trip to Florida.
Intuitive eating is how I recovered from binge & emotional eating and exercise bulimia.
And…
It has allowed me get back into the best shape of my life feeling joy, fun and ease.
I discuss 3 very common myths that come up around intuitive eating.
Myths like this can block your progress in becoming an embodied intuitive eater.
(and a truly Nourished woman who is forever FREE of food struggle and filled up by her life!).
These myths tend to come from the internet by people who only see intuitive eating from a very surface level.
I want to address the myths and clear them up.
Because if you start intuitive eating believing these myths, it will only make the process work against you…
…you won’t find the truly nourishing, free, peaceful, satisfying, and pleasurable relationship with food you are seeking.
Here’s what you'll learn on the episode:
1- Why you can never fail at intuitive eating (yay!).
2- Why eating whatever you want does not lead to a food frenzy… to bingeing… or only eating the sugary food (I know this from experience, plus research backs it up).
3- Why having a weight loss goal tied to intuitive eating greatly stalls or stops your progress in becoming a truly nourished and free woman (we want freedom!).
Thanks for being here!
Waitlist to be informed of new offers and Truly Nourished members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhill
Email: hello@rebeccalaurelhill.com
A few weeks ago I was in Florida enjoying some beach time. When I got home it occurred to me that I should do an episode on what I ate......because it’s a real life example of how intuitive eating can be, and how it was for me on this trip.
In the episode you learn:
-What I ate (and it's probably not what you expect)
-Why I chose to eat this every day.
-What intuitive eating actually is and how it can benefit you.
-I break down in detail the intuitive eating principles that were at play for me on this trip, so that you can see how I incorporate what I teach into my in my own life.
Waitlist to be informed of Truly Nourished membership: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
Do you ever have the thought..."When I feel better in my body, then I will…” ?
It’s easy to put off goals and activities until “someday when my body has changed."
But, if we are waiting for our body to change to fully live our life...we end up missing out on the pleasures we are entitled to experience right now at every shape and size.
It's an easy trap too fall into..
...wait to buy the bathing suit
...wait to take the trip
...wait to take the exercise class
...wait to start dating
...wait to apply for a new job
We can perpetually wait until... "someday when my body is different and I feel more confident."
In this episode you will learn:
- Why it's so important to seize the current moment and start living your life fully now rather than wait for an arbitrary future.
- How to take the first step in your "right now" body to do the things you may be depriving yourself.
- Why lack of body confidence is never actually about your shape or size.
- How we can hook our psychological stress onto our body, and blame our body for life issues.
- Why choosing to live fully in your "right now" body will help you work through those issues.
- A simple activity to help you step into being the Truly Nourished version of yourself who is living her best life.
Sign up for the interest list to learn more about the Truly Nourished members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
Do you identify with being an emotional eater?
If you have a history of cycling between dieting/restricting food and overeating...
...then the physical and psychological food deprivation caused by dieting and food rules is a main cause of your overeating.
However, it's also possible there is an emotional component to you reaching for food when you’re not physically hungry.
Many people are aware they turn to food for all kinds of feelings…like anger, boredom, stress, loneliness, or even happiness.
But the real problem is never your emotions or the food.
In this episode you will learn:
- What you are truly seeking when you emotionally eat.
- Why emotional eating is "ok".
- How changing the way you speak to yourself about emotional eating will keep you feeling in control with food.
- The faulty method we tend to use to stop emotional eating that never works.
- How to begin to understand your own emotional eating and break-free from it.
- 5 questions to ask yourself the next time you catch yourself in emotional eating.
Waitlist to be informed of new course and Truly Nourished private members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
This episode is all about the stages of change you go through when you decide to break-up with dieting and overeating cycles...and step into being a Truly Nourished woman - body, mind, and soul.
One of the key pillars of being a truly nourished woman is relearning how to eat intuitively.
I say "relearning" because it's how you were born to eat - with peace, freedom, balance.
This means relearning how to listen to your body's guidance on what to eat, when to eat, and how to eat.
It's taking back your power around food and discovering how to eat in a way that is truly nourishing and pleasurable for you.
It is about claiming your own authority and finding your unique balance with food that makes you feel truly healthy and satisfied by the way you eat.
It's about breaking free from all the rules and learning how to trust yourself and your body.
Listen to the episode to learn the 4 stages of change you go through on this journey to becoming a Truly Nourished woman:
Stage 1: The attuning eater
Stage 2: The harmonizing eater
Stage 3: The melodic eater
Stage 4: The Truly Nourished woman
Waitlist to be informed of new course and Truly Nourished private members club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
Have you ever felt out of control around food?
Or...has there been a time you decided to eat something, and felt in control at first, but then ended up having a binge?
Or...maybe you didn’t binge, but tuned out while eating and ate the whole thing and didn’t notice until it was gone.
In today's episode, I talk about one of the most common reasons why happens.
- Discover the "faulty" thinking you need to be aware of to regain your control with food.
- Learn the in-the-moment solution you can use, to not fall into out-of-control eating.
- Learn the 2 keys that give you freedom from overeating, forever.
Waitlist to be informed of Truly Nourished private women's membership: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
How often do you feel bad about your body?
Occasionally?
Daily?
It's time to take back your power from a culture that shames bodies by creating fake body ideals.
Perhaps the most treacherous part of this can be the persistent feeling that something is wrong with your body and that it needs changing...by restricting food.
This feeling of body-loathing can show up when you...
...flip through a fashion magazine.
…get dressed for a night out
…when you step on the scale
…when you walk into a room of people you don’t know
…when you shop for clothes
…when you see family or friends when you’re not feeling good about your body.
For so many women there can be a pervasive experience of body hate that seeps into the core of their being…which is your soul.
Our soul can become malnourished and depleted from body shame and this harms your overall life in so many ways.
So many women of all shapes and sizes constantly walk through life feeling like something is wrong with their bodies AND with themselves…
...simply because our culture does not acknowledge that healthy beautiful bodies come in all shapes and sizes.
Are you ready to take back your power and feel great living in your body?
Waitlist to learn more about Truly Nourished private membership: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
How to honor your health and nutrition?
Eat whatever you want, when you truly want it.
Eating whatever you want goes against what you were taught in dieting.
Lots of critics will say that encouraging people to eat whatever they want, and to seek pleasure in food….
...will lead them to eat with abandon, in an uncontrolled way, and result in poor nutrition.
But if you want to improve your relationship with food you must.
When you have a healthy relationship with food, you naturally are a healthy eater.
People fall into the trap of taking nutrition guidelines and embracing them like a diet.
There can be this voice in your head that sounds like a nutrition dictator.
It may constantly nitpick over things …such as...
...how much carbohydrate a food has...
...or is it low fat...
...or the voice may tell you to check calories…
...or it may tell you not to eat foods with sugar or added sweeteners...
-
Learn why so many people have lost sight of the feeling or real satisfaction and nourishment from food - and because of this they overeat.
-
Learn how to take back your power back from the nutrition dictator in your head so that you can stop depriving yourself and no longer binge on "forbidden" food.
- Learn why the belief that food restrictions keep a person’s appetite under control is faulty and untrue.
Waitlist to be informed of Truly Nourished private club: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
In this episode I discuss the reasons why body respect & appreciation are necessary to break-free from the overeating-dieter cycle.
AND why this will change the world.
Creating a new relationship with your body may be one of the most difficult things you ever do...
...But the willingness to shift from body loathing to respecting your here-and-now body is what will allow you to find peace with food...and so much more
In this episode you will learn:
- Why changing your eating to change your body keeps you at war with food.
- Why it's ok if you hate your body. But also, why you'll want to start respecting it.
- The great benefits of putting weight loss on the back burner to focus solely on your relationship with food.
- How the I-hate-my-body mindset empties your life and depletes your soul. AND how to take back your power to live your most fulfilling life.
- Simple tips to start respecting your here-and-now body.
- How to make your path to being a Truly Nourished woman easier and faster.
- How you will change the world with your willingness to respect and appreciate your body.
Join the waitlist to receive information on my new intuitive eating course and the Truly Nourished women's membership. https://rebeccalaurelhill.com/ffbb
Learn how to:
- Stop overeating and dieting forever.
- Find your peace and freedom with food and feel good living in your body, now and forever.
Go here to learn more and join the information waitlist: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com
In episode 21 I discussed 5 ways our mind will keep us in the overeating-dieter trap.
I explained what mind nourishment is and how it frees you from this chronic cycle of restricting food and overeating food.
Changing your inner food story is what allows you to break-free from vicious overeat-diet cycle and step into being a Truly Nourished woman:
- A woman who has peace with food.
- Who does not diet.
- Who gives herself unconditional permission to eat the foods she loves.
- Who makes food choices without guilt or dilemma.
- Who eats for both pleasure & biological reasons and not for emotional reasons.
- Who easily feels her fullness and honors it.
- Who always trusts her body to tell her when to eat, what to eat, and how much to eat.
In this episode I talk about what you can do when you become aware of your negative self-talk around food and the mind traps you may get sucked into.
In this episode learn 4 helpful and powerful inner voices you can access to break-out of the overeat-diet cycle and become a Truly Nourished woman.
Be sure to get on the waitlist to receive information on my new intuitive eating course and the Truly Nourished private women’s club.
-Learn how to end chronic dieting and overeating.
-Find your peace and freedom with food and feel good living in your body, now and forever.
This private online club will have an affordable monthly fee.
Your membership will include:
- My new intuitive eating course on how to become a Truly Nourished woman.
- Body, mind, soul nutrition tools and content added each month to support you in your intuitive eating practice.
- A private members only Q & A podcast where you can submit questions and get help.
- A member community to support each other and share your journeys as you become Truly Nourished women together.
Go here to learn more and get on the information waitlist: https://rebeccalaurelhill.com/ffbb
Free Email Course: www.rebeccalaurelhill.com
Book on Amazon: It’s Just Food. https://amzn.to/41AA2qb
Instagram: @rebeccalaurelhillrdn
Email: hello@rebeccalaurelhill.com